Tony Huge

My Pattaya Morning Stack: How I Run a Supplement Empire from Thailand at 39

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People ask me what my morning looks like more than they ask about any single compound. They want the routine. They think there’s a secret hiding in the routine. Most days there isn’t a secret. There’s just a system, run on time, every day, while everyone else is still negotiating with their alarm clock.

Here is exactly what mine looks like in Pattaya right now, what I take, what I train, how I run the household, and how I keep Enhanced Labs and the rest of the operation moving while living an unusual life on the other side of the world from most of my customers.

The Geography Matters

I live in Pattaya, Thailand. That places me 11 hours ahead of US East Coast, 14 hours ahead of Pacific. My morning is everyone else’s previous evening. The team in the Philippines, Bangkok, and Dubai is online when I am. The US team is asleep, which is a feature, not a bug — I get four hours of uninterrupted deep work before the inbox lights up.

That asymmetry is the whole reason I can run this many projects in parallel. If I lived in New York, I’d be defending my mornings from Slack. From here, mornings are mine by default.

The Wake-Up — 6:30 to 7:00 AM

I wake up without an alarm most days. Bedtime is 11 PM, sometimes 10:30 if I’ve trained hard. Blackout curtains, white noise machine, room temperature around 22°C. Sleep is the first stack, and I treat it like a stack — magnesium glycinate at night, no screens after 10 PM, no food for the three hours before bed.

First five minutes: open the windows, look at the sky, get sunlight on my eyes before anything else. This is not woo. It’s the cleanest free dopamine and cortisol-anchoring tool any of us have, and it costs nothing.

The Morning Stack — Empty Stomach

Everything below is taken between 7:00 and 7:30 AM, before coffee, before food. Fasted state, with water.

  • TRT injection (subcutaneous, abdominal, on the days my protocol calls for it).
  • Thyroid: Euthyrox 100 mcg, plus the morning portion of T3.
  • NAC 600 mg — glutathione precursor, liver and brain support.
  • L-tyrosine 500 mg — dopamine precursor, paired carefully (I’ve written about the overdose risk if you stack it too aggressively, separately on tonyhuge.is).
  • L-theanine 200 mg — smooths the caffeine that’s about to land.
  • Vitamin D3 5,000 IU + K2 (MK-7) 200 mcg — yes, even living in Thailand. Most people are still deficient.
  • Magnesium glycinate — 200 mg in the morning, another 400 mg at night.
  • Omega-3 — 2 g EPA/DHA from a triglyceride-form fish oil I trust.
  • Methylated B-complex — for the MTHFR-adjacent crowd, which is most of you.
  • BPC-157 on injury weeks, subcutaneous, near the affected tissue.
  • Selank or Semax nasal spray on heavy meeting days. I rotate.
  • Coffee: One large espresso, black, after the supplements are in.

I am not going to pretend this stack is for everyone. It’s the stack of a 39-year-old man with optimized bloodwork, an active TRT protocol, a known thyroid issue, and a high training and decision-making load. Copy it without context and you’ll waste money on supplements you don’t need and miss the two or three that would actually move your numbers. Get your own labs first.

The Training Block — 8:00 to 9:30 AM

I train five days a week. Mornings, fasted, before the team is fully online. The split rotates but the structure stays:

  • Two days heavy compound lifting — squat, deadlift, bench, overhead press, weighted pull-ups.
  • Two days Muay Thai at a local gym I’ve been training at for years.
  • One day mobility and longer cardio — usually a Z2 ride or a long beach walk.

Sundays are full rest. That’s also the day I dose rapamycin, which I’m currently three months into and writing about separately.

Training is non-negotiable. It is not the thing I do when I have time. It is the thing the rest of the day is built around. If I don’t train, the rest of the system degrades within 48 hours — sleep gets worse, mood drifts, decision quality drops.

The Household Runs Like a Household

I live in a household with the women I’m in a relationship with. Everyone knows about each other. Everyone lives together. Everyone has a voice in how the place runs. We have a daily transparency meeting — every partner speaks, every partner is heard, every partner participates in decisions about the family. The structure is more transparent than most monogamous relationships I’ve watched up close.

People online assume this kind of arrangement is chaos. The opposite is true. The chaos comes from concealment. When everything is on the table — schedule, finances, who’s traveling, who needs space, who’s having a rough week — the house runs smoother than the one I grew up in, and I grew up in a house with one set of parents.

June handles the household operations. She is the maid, the nanny, and the person who keeps the actual ground truth of the house in her head. I pay attention to her input the way a CEO pays attention to a COO who runs the building.

The Work Block — 10:00 AM to 1:00 PM

This is the deep work window. No calls scheduled. No Slack open. The Notion knowledge base is the source of truth — every project, every status, every credential, every task lives there. I work through the queue.

Typical morning includes:

  • Article review and approval for tonyhuge.is. The News Reactor pipeline drops drafts overnight; I review and push.
  • Content shoot coordination with the team — Sara handles BTS, Arsheen handles project management.
  • Enhanced Labs operations — Nita runs Enhanced Thailand Corp from Pattaya, Enes handles ecommerce out of Germany/Thailand/Dubai. I check in, I unblock, I move on.
  • Bookwork. There are five books in progress right now. The morning hour is the only hour they get most days.

Lunch and the Switch

Lunch is the first real meal of the day, usually around 1 PM. High protein, moderate carb, low ultra-processed. Thai food makes this easy — grilled chicken, sticky rice, green papaya salad. I keep alcohol almost zero, save it for specific occasions, and never on training days.

After lunch the rest of the team comes online. Calls, content reviews, shoots. The afternoon is reactive by design. The morning was for deep work; the afternoon is for people.

What This System Buys Me

Predictability. Compounding. The ability to push hard for years without burning out, because the recovery and the work are built into the same architecture instead of fighting each other.

Most people I watch try to be high-output for a quarter and then collapse for a quarter. They mistake the sprint for the system. The system is the small stack of things you do every morning, with no exceptions, while everyone else is still asking themselves what to do.

What I’d Change If I Were Starting Over

I would get the bloodwork done in my twenties instead of waiting. I would start TRT only after a real workup, not based on a friend telling me to. I would lift heavy three times a week from age 18 and never stop. I would learn to sleep properly before I learned to bench press. I would skip the alcohol entirely. I would have moved to Thailand five years earlier than I did. None of these are dramatic or surprising. They’re just the boring answers that work.

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