Find Your Perfect Daily Stack of supplements (Backed by Science)Personalization beats guesswork.

Now with a Test → Target → Track plan

Personalization beats guesswork. The smartest way to choose supplements isn’t to toss a multivitamin in your cart and hope—it’s to match your goals and biology with targeted nutrients and verify the change with data. That’s why I use a simple, repeatable system:

Test → Target → Track Test key biomarkers and symptoms Target the few nutrients that fit your profile Track objective and subjective progress, then adjust

Start with two quick tools:

• At-home health tests: https://s.thorne.com/EXsfi

• Personalized quiz: https://s.thorne.com/2RRNB

When you’re ready to shop clinician-grade formulas, I curate everything here: https://www.thorne.com/u/HealthAndExercisePrescriptions. Coaching, programming, and lifestyle plans: https://www.healthandexerciseprescriptions.com

🧭“Test → Target → Track” 

Why testing belongs in your plan

Personalization isn’t just about preferences—it’s about measurable change. Baseline testing gives you an objective starting point, helps you prioritize (and avoid stacking too many products), and tells you what’s working when you retest. This is how we stay honest, efficient, and safe.

Step 1 — TEST: Build a smart baseline

Use at-home options when convenient (https://s.thorne.com/EXsfi) or work with your clinician. You don’t need “every test under the sun”—you need a purpose-built panel that matches your goals.

Recommended baseline (choose by goal):

Foundational Health (most people)

• Vitamin D (25-OH): Commonly low; informs dose before you supplement

• Lipid panel: Total, LDL, HDL, triglycerides (TG often respond to EPA-rich omega-3s + nutrition changes)

• Glucose control: A1c (~3-month average), fasting glucose; add fasting insulin if available

• Inflammation proxy: hs-CRP (context matters; repeat to confirm trends)

• Iron status (if fatigue/pale/athletes): Ferritin, CBC (iron can be harmful if unneeded—test first)

Performance & Recovery

• Vitamin D (25-OH)

• Lipid panel + TG (training + fueling influence this)

• A1c / fasting glucose

• Creatine kinase (if heavy training) or simply track recovery markers (see below)

Gut & Immune

• Vitamin D (25-OH)

• Consider symptom-driven tools (regularity, bloating, food tolerance logs) and trial of strain-specific probiotics + prebiotics; advanced GI tests are case-by-case

🧪“Pick Your Panel by Goal” : Foundational | Performance | Gut+Immune

Testing cadence (general guidance):

• Vitamin D: retest ~12 weeks after consistent dosing

• Lipid panel & TG: retest ~8–12 weeks after changes

• A1c: retest ~12–16 weeks (reflects ~90 days)

• hs-CRP: retest 4–8 weeks to assess trend (repeat if elevated during illness)

Note: Work with your clinician for individualized intervals, interpretation, and any medical decisions.

Step 2 — TARGET: Build the smallest effective stack

Use your quiz results (https://s.thorne.com/2RRNB) plus your baseline tests to choose 1–3 high-leverage products. Less noise, more signal.

Common goal-driven targets:

Cardiometabolic (lipids, TG, metabolic flexibility)

• Omega-3s (EPA-forward) to support triglyceride reduction and vascular health

• Soluble fiber / prebiotics (e.g., partially hydrolyzed guar gum, inulin) for glycemic and lipid support

• Vitamin D if your 25-OH is low

Sleep & Stress Resilience

• Magnesium glycinate/taurate (evening)

• L-theanine or GABA-support blends for wind-down

• Adjust light, breath, and timing (see Track section)

Gut Comfort & Regularity

• Strain-specific probiotics (match to your symptoms)

• Prebiotic fibers (go slow to tolerance)

• Digestive enzymes with trigger meals if needed

Foundational

• Optimized multi if your diet is limited or energy is inconsistent

• Vitamin D test-guided

• Omega-3s if intake is low or TG are elevated

Shop clinician-grade picks here: https://www.thorne.com/u/HealthAndExercisePrescriptions

🛒“Minimal Effective Stack” 3-item cap

Step 3 — TRACK: Prove it to yourself

Pair objective markers with subjective wins. Give each change a fair window (usually 8–12 weeks), then reassess.

Objective trackers (choose 3–5):

• Retest labs on the schedule above

• Morning resting HR and HRV (3-day averages)

• Training metrics: volume, RPE, recovery time

• Body comp trend: waist or hip-to-waist ratio (weekly)

Subjective trackers (1–10 scale):

• Sleep onset/quality

• Energy through the day

• Digestion/regularity

• Mood and stress reactivity

• Soreness/recovery

📊“8-Week Progress Dashboard” 

Adjust:

• If TG barely move, verify dose + adherence, reinforce fiber and movement.

• If Vitamin D stays low, revisit dose, timing, and consistency; consider sun habits.

• If sleep doesn’t shift, rework evening routine, light exposure, breathwork, and nutrition timing.

How the quiz + testing work together

• Quiz narrows choices based on your symptoms, lifestyle, and goals: https://s.thorne.com/2RRNB

• Testing tells you where you actually are and whether the plan is working: https://s.thorne.com/EXsfi

• Together, they eliminate guesswork, keep your stack lean, and protect your budget.

🔁“Quiz ↔ Tests Feedback Loop” 

Safety & quality checklist

• Test before high-stakes nutrients. Vitamin D, iron, and high-dose omega-3s need context.

• Medication check. Example: fish oil + anticoagulants—talk with your clinician.

• Avoid megadosing unless medically supervised.

• Give it time. Most markers respond over 8–12 weeks; symptoms often improve sooner with consistent habits.

• Choose rigor. I partner with Thorne for quality, research, and manufacturing standards.

Your next three steps

1. Order your baseline tests: https://s.thorne.com/EXsfi

2. Take the quiz to focus your stack: https://s.thorne.com/2RRNB

3. Build your minimal plan and start tracking: Shop here https://www.thorne.com/u/HealthAndExercisePrescriptions and get coaching + a complete Health & Exercise Prescription at https://www.healthandexerciseprescriptions.com.

Shareable takeaway

Personalization wins when you measure it. Test the basics, target the few supplements that match your data, and track progress for 8–12 weeks before adjusting.

Author Jaime Hernandez LMT, MES, CPT.

Thank you for your time and energy...Be well.