Daily Core Supplements (Take Every Single Day)

Creatine: 5g
Lion's Mane: 1–2g (fruiting body extract) — pairs perfectly with your tryptamines for extra nerve growth
Vitamin D3: 4000 IU
Omega-3: 2g EPA+DHA
Magnesium: 300–400mg (glycinate or threonate at night)
Alpha-Lipoic Acid: keep your current dose
Shilajit (50% fulvic): keep your current dose
B12 + B6: keep taking them
L-Glutamine: 5–10g

Drop: St. John's Wort and Panax Ginseng — they don't play nice with the big picture.
Weekly Schedule
Monday – Wednesday (Adderall Work Days)

Morning: 30mg Adderall + 200mg L-Theanine + coffee if you want (but not too much)
With breakfast: All the daily core supps above + Lion's Mane
Evening: Magnesium + L-Glutamine
Training: Weights or hard cardio + 100 push-ups (spread throughout the day)

Thursday (Clean Transition Day)

No Adderall, no caffeine, no tryptamines
Light movement + 100 push-ups
Focus on sleep and food — this is recovery day

Friday (Tryptamine / Neuroplasticity Day) — Every 3–4 Weeks Only

Morning: 5–8mg 4-AcO-DMT or 3–6mg 4-HO-MET on empty stomach
No Adderall, no caffeine all day
Light creative work or walk in nature
Still take all daily core supps (especially Lion's Mane, creatine, Vitamin D — they amplify the BDNF effect)

Saturday – Sunday (Integration & Recovery Days)

No Adderall, no caffeine, no tryptamines
Heavy training days: Lift + 150–200 push-ups total each day
Eat big, sleep deep — this is when your brain locks in the rewiring from Friday

Monthly Rhythm

Tryptamine day: Once every 3–4 weeks max (not weekly)
Every 4th week: Take a full week off Adderall completely — just the core supplements, training, and push-ups

This setup maximizes the two different systems without overlap: focused work days, deep recovery days, and protected neuroplasticity windows. The push-ups are built in because exercise itself is one of the strongest BDNF boosters you can do.