Coach Kiki’s No B.S. Supplement Guide

What’s in Kiki’s Stack 👀

Coach Kiki’s real talk on what works—and what’s a waste of money

Let’s be honest—supplements can feel like a black hole of hype. Everyone’s selling something, and it’s hard to know what’s actually worth it. This guide cuts through the noise and gives you my go-to’s, what to skip, and how to build a stack that supports your real-life goals.

Supplements Are Just That — Supplements

Let’s set the record straight: supplements are meant to supplement your nutrition, not replace it. No pill or powder can make up for:

• Poor sleep

• A bad diet

• Inconsistent training

Whole, nutrient-dense foods should always be your foundation. Supplements just help fill the gaps.

Coach Kiki’s Core Recommendations (Backed by Science)

These are what I recommend regularly to clients based on science, results, and real-life application:

1. Protein Powder (Whey or Plant-Based)

• Helps you hit your daily protein goal

• Perfect for busy days and post-workouts

• Aids muscle growth and recovery

2. Creatine Monohydrate

• One of the most researched and trusted supplements

• Supports strength, muscle building, and performance

• Safe and effective for most people

3. Multivitamin

• Even with a great diet, gaps can happen

• A quality multi ensures you’re covered

• Think of it as your insurance policy for essential nutrients

4. Omega-3 (Fish Oil or Algae-Based)

• Supports heart, joint, and brain health

• Reduces post-workout inflammation

• Great for active individuals and longevity

5. Vitamin D3 (especially in colder months)

• Essential for mood, bone strength, and immunity

• Many people are unknowingly deficient

• Easy to supplement and super impactful

6. Magnesium

• A go-to for sleep quality, muscle recovery, and stress relief

• Helpful for cramps, soreness, and evening wind-downs

• Most effective in glycinate or citrate form

What I Don’t Recommend Blindly

Not everything marketed as “healthy” actually is. Here’s what I caution my clients about:

Fat Burners

• Often overhyped and loaded with stimulants

• Don’t replace movement or a dialed-in diet

• Optional — use sparingly and smartly (Max Effort’s is a clean option if needed)

Pre-Workouts with Proprietary Blends

• You don’t know what you’re actually getting

• Dosages are hidden and may not be effective or safe

• Opt for clean, transparent labels (like Max Effort Pre or just straight caffeine)

Detox Teas & Juice Cleanses

• Expensive, unnecessary, and misleading

• Your liver and kidneys already do the job

• Focus on hydration, fiber, and balanced eating instead

Coach Kiki’s Supplement Philosophy

• Food first — always. Then fill the gaps.

• Stick to reputable brands with third-party testing.

• Choose what matches your goals, lifestyle, and needs.

• Don’t fall for influencer hype — know why you’re taking something.

Want help building your own smart supplement stack? Schedule a 1-on-1 call with me here »