My supplement morning routine for longevity and focus

A Look Inside the Kitchen of Newtra’s CMO

By: Wiggert Meerman

As CMO of Newtraceuticals (Newtra), I often get asked: “Wiggert, what do you actually take yourself?”

It’s a logical question. We work daily with the science of longevity and biohacking. We dive into data, test products, and constantly look for ways to optimize human performance. My own routine is therefore no coincidence; it’s a carefully designed protocol based on data, personal experimentation, and my needs both as an entrepreneur and an athlete.

That said, I’m only human—no robot. I also rely heavily on feeling and intuition, something I’ve developed well over the years in this field. (#KnowYourself)

In this blog, I’ll take you through my personal morning routine. From hydration to the specific supplement stack I use for both physical strength and cognitive clarity.

The Basics: Hydration and Waking Up

The alarm goes off. What’s the first thing you do? Many people grab their phone or head straight for the coffee machine. My priority is different: rehydration.

During the night, you lose a significant amount of fluid through breathing and perspiration. You essentially wake up mildly dehydrated. That’s why I always start my day with a large glass of warm water with lemon and salt (Himalayan salt or Celtic sea salt).

Why this cocktail?

• Rehydration: Immediately replenishes the fluid lost overnight.
• Electrolytes: The salt provides essential minerals needed for your nervous system and energy metabolism.
• Digestion: Warm water and lemon help kick-start my digestion.

I find electrolytes to be a great replacement for coffee. My shaker holds 800 ml, which helps replenish my hydration levels while adding electrolytes.

Intermittent Fasting

After this glass of water, I eat … nothing. I practice intermittent fasting. By not eating in the morning, I give my digestion a rest and encourage my body to switch to fat burning. I also notice that my mental sharpness is better in the morning when I’m fasting.

My Supplement Stack: The “Newtra” Standard

While nutrition is the foundation, I strongly believe in the power of supplements to fill gaps and “hack” performance. This is my morning pick:

1. Creatine: Not Just for Muscle

If there’s one supplement that’s unfairly stuck in the “bodybuilder corner,” it’s creatine. I use creatine monohydrate (I’m a fan of the quality from Momentous) and take a relatively high dose: between 5 and 15 grams per day.

Why? Creatine is essential for ATP production (energy) in your cells. This applies not only to muscles but also to the brain. For me, creatine is just as much a nootropic (brain booster) as it is a sports supplement. It supports my cognitive function during long workdays at Newtra.

2. Fish Oil: Lubrication for the Engine

Outside of work, I actively practice Brazilian Jiu-Jitsu, which puts a lot of strain on my joints. To reduce inflammation and keep my joints flexible, I take a high daily dose of fish oil (about six capsules).

I specifically choose Dropi fish oil from Iceland because of its purity. For active individuals and biohackers, a high-quality Omega-3 is indispensable for both brain health and physical recovery.

3. Multivitamins: The Insurance Policy

Even with a perfect diet, it’s difficult to get all micronutrients—especially given the depletion of our agricultural soils. I see a good multivitamin as an insurance policy.

I regularly rotate brands to get the broadest possible spectrum of nutrients, always focusing on bioavailability and quality. In this video, I use HTLT multivitamins, but those from Momentous are also excellent. My personal preference is to rotate them regularly.

4. Organ Meats (in Capsule Form)

Organ meats are among the most nutrient-dense foods on earth—but let’s be honest, not everyone wants liver for breakfast. I don’t either, at least not always.

Still, I don’t want to miss out on the benefits. That’s why I use organ meat capsules (such as those from Paleo Powders). It’s a simple biohack to get essential vitamins and minerals that are lacking in muscle meat.

Cognitive Boost: Focus on Command

On days when I need to create content, record videos, or lead strategic sessions for Newtra, I need extra focus. That’s when I turn to nootropics.

My favorite is Alpha GPC. It increases acetylcholine levels in the brain, which is associated with memory and focus.

Note: I don’t use this daily. I deploy it strategically during periods of deep work. This keeps the effect strong and prevents tolerance.

Closing the Circle: Sleep Preparation

Although this article is about my morning routine, a good morning starts the night before. For recovery and longevity, sleep is king.

In the evening, I often use Magnesium Magtein from Momentous, Apigenin, and L-Theanine. Especially after an evening training session, this helps calm my nervous system and improve sleep quality.

A small warning: be cautious with melatonin. Not everyone responds well to it, and frequent use can disrupt your body’s natural hormone production.

Conclusion: Find What Works for You

My routine is optimized for my goals: longevity, cognitive performance as a CMO, and physical performance on the mat.

At Newtra, we believe there is no single magic pill. It’s about combining the right habits (like hydration and sleep) with high-quality supplementation. I hope my routine inspires you to take a critical look at your own stack.

Want to take your focus and energy to the next level? Try adding salt to your morning water or experiment with creatine for mental clarity.

Live Longer. Better.

Wiggert Meerman
CMO, Newtraceuticals

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