The Stack
What I actually use, across all eight pillars.
The complete working stack — supplements, devices, software, services, books, spaces. Grouped by pillar, dated, with verdicts. Updated quarterly. The bias is toward fewer, better, longer tested tools.
Affiliate disclosure. The Human Upgrade may earn a commission on purchases made through links on this page. We only recommend tools we’ve tested or would use ourselves. Disclosure does not change verdicts.
NAD+ precursor
NMN, 500mg sublingual
Renue by Science
Sublingual delivery, third party tested. Sleep markers shifted at week six. Cycle quarterly.
$$$18 months
Sleep · Magnesium
Magnesium Glycinate, 400mg
Pure Encapsulations
The form that doesn’t wreck your gut. The most reliable HRV nudge I’ve found.
$$3 years
Omega 3
EPA/DHA, 2g
Carlson Labs
Triglyceride form, IFOS certified. Inflammation panels improved over six months. Non negotiable.
$$4 years
Nootropic
L Theanine, 200mg
Now Foods
Pairs with morning coffee for clean focus. Boring product, demonstrably useful.
$2 years
Skin · Retinoid
Tretinoin 0.05%
Singapore dermatologist Rx
The single highest evidence skin intervention. Slow build, then dramatic. Patience required.
$3 years
SPF
UV Clear Broad Spectrum SPF 46
EltaMD
Daily, no exceptions. The unsexy compound interest of aesthetic maintenance.
$$5 years
Service · Bio stimulator
Profhilo treatment
Clinic, Singapore
Skin quality at six months reads measurably different. Maintenance, not transformation.
$$$$12 months
Vitamin C serum
C E Ferulic
SkinCeuticals
Morning antioxidant layer. Pairs with SPF. The protocol is boring; the protocol works.
$$$2 years
Light therapy
Vital Red Light Pro
Mito Red Light
Daily 10 minute exposure. Useful for skin and recovery; not miraculous. Honest panel for honest claims.
$$$$2 years
Cold plunge
Plunge tub, all in one
Plunge
Three minutes, four mornings a week. The cheapest reliable nervous system reset I’ve found.
$$$$14 months
Ozone therapy
HOCATT chamber session
Clinic, Singapore
Bi weekly. Best recovery investment of the year. The protocol is more important than the device.
$$$$14 months
Wearable
Oura Ring (Gen 4)
Oura
The wearable I trust for sleep architecture. Less metric anxiety than Whoop. Better battery.
$$$3 years
Hormone optimization
TRT, clinically supervised
Clinic, Singapore
On protocol for 18 months. Quarterly bloods. Working with an endocrinologist. n=1, supervised.
$$$$18 months
Peptide
BPC 157, 250mcg
Compounding pharmacy Rx
Eight week cycle for tendon recovery. Singapore HSA compliant compounding. Honest about evidence limits.
$$$8 weeks
Biological age
TruDiagnostic OMICm Age
TruDiagnostic
Annual epigenetic age test. Useful trend data; not a verdict. The test is the diary, not the destination.
$$$2 years
VO2 max testing
Quarterly VO2 max + lactate
Sports clinic
Best longevity biomarker available. Quarterly is overkill; semi annual is right.
$$$3 years
AI assistant
Claude Pro
Anthropic
Primary thinking partner. Better long context reasoning than the alternatives. Used daily for research, writing, the morning workflow.
$$/mo14 months
Second brain
Obsidian + Sync
Obsidian
Plain text, local first, future proof. The note system I’ll still own in twenty years.
$/mo4 years
Workflow shell
Raycast Pro
Raycast
Keyboard driven layer on top of macOS. Snippets, AI commands, window management. Replaces five other tools.
$$/mo2 years
Calendar
Notion Calendar (formerly Cron)
Notion
Calendar that respects keyboard driven life. Time blocking finally became a habit.
Free3 years
Vagal training
Apollo Neuro (Gen 2)
Apollo
Wearable touch based vagal training. Subtle but real over three months. HRV trended up.
$$$3 months
Meditation
Waking Up
Sam Harris
The meditation app for non spiritual people. Theory + practice. Best subscription I keep.
$$/yr5 years
Vagal stim
Pulsetto
Pulsetto
Non invasive vagal nerve stimulation. Pre sleep protocol. Effect is real but small.
$$$6 months
Sound therapy
Brain.fm Pro
Brain.fm
Functional music for focus blocks. Better than any playlist. Worth the annual fee.
$/yr2 years
Wearable
Whoop 5.0
Whoop
Strain and recovery framing. Useful, occasionally guilt inducing. Pair with discipline.
$$/mo2 years
Footwear
Vivobarefoot Primus
Vivobarefoot
Daily wear minimalist shoe. Two year transition was real; the foot strength gain is also real.
$$3 years
Recovery · percussion
Theragun Pro
Therabody
Post session and pre sleep on calves. Boring tool, daily utility. The handle ergonomics matter.
$$$$3 years
Mobility
Functional Range Conditioning
FRC certified coach
Joint specific mobility work. Quarterly sessions. The kind of training the body still has in 30 years.
$$$2 years
Environment · light
Hatch Restore 2
Hatch
Sunrise simulation pulls the morning forward by 90 minutes. The circadian intervention that compounds.
$$1 year
Culture · reading
Kindle Scribe
Amazon
Reading + margin notes in one device. The single best swap for scrolling.
$$$8 months
Environment · air
Dyson Purifier Big+Quiet
Dyson
Bedroom and study, on overnight. PM2.5 in central Singapore is not trivial. The air you breathe in your home, you breathe most of.
$$$$2 years
Culture · live
Singapore Symphony season ticket
SSO
Annual subscription to the SSO. Cognitive reserve, social fitness, and the practice room ethic in one purchase.
$$$5 years
Updated quarterly · Last revision May 2026