01Supplements
02Skincare
03Daily reference
Supplements
Priority tier first — these are the ones that will make a noticeable difference. Secondary tier is valuable but not urgent. Don't buy everything at once — start with priority, add secondary after a month once the habit is locked in.
Priority tier — start here
Creatine Monohydrate
The most research-backed supplement in existence. Increases strength, improves muscle recovery, and has documented cognitive benefits — sharper thinking, better memory. Especially useful when you're doing creative work and training hard simultaneously.
5g daily
~£8/month
Vitamin D3 + K2
UK sunlight is not enough for most of the year. Vitamin D deficiency is extremely common and tanks your mood, energy, immune system, and testosterone. K2 is paired with D3 to direct calcium to your bones rather than arteries. Non-negotiable if you're indoors a lot.
2000–4000 IU D3 / 100mcg K2
~£6/month
Magnesium Glycinate
Most people are deficient. Magnesium is involved in over 300 enzymatic processes — sleep quality, stress response, muscle recovery, focus. Glycinate form is the most bioavailable and doesn't cause digestive issues like magnesium oxide does. Take it at night and your sleep quality will noticeably improve within a week.
300–400mg
~£8/month
Omega-3 Fish Oil
EPA and DHA are critical for brain function, reducing inflammation, joint health, and skin quality. Most people don't eat enough oily fish. Your skin will look noticeably better after 4–6 weeks. Your joints will thank you for training hard. Your brain needs it for sustained focus and creative output.
2–3g combined EPA/DHA
~£8/month
Secondary tier — add after month 1
Zinc
Supports testosterone levels, immune function, skin healing, and wound repair. Particularly relevant if you train hard — intense exercise depletes zinc. Don't go above 25–30mg/day as high doses interfere with copper absorption. Take with food to avoid nausea.
15–25mg
~£4/month
Ashwagandha (KSM-66)
An adaptogen — helps your body manage stress and cortisol. Relevant for you given the pressure of the plan, night shifts, and the execution anxiety you mentioned. Documented to reduce cortisol, improve sleep quality, and modestly increase testosterone. KSM-66 is the most studied extract form — don't buy the cheap generic powder.
300–600mg
~£8/month
Vitamin C
Collagen synthesis, immune support, skin brightness and repair. Particularly useful when you get to Thailand — new environment, heat, potential immune stress. Not a priority in the UK winter if your diet is reasonable but worth adding before you travel.
500–1000mg
~£3/month
For the gym
Protein Powder (Whey or Plant)
Only necessary if you're consistently failing to hit 1.6–2g of protein per kg of bodyweight through food alone. Not a magic supplement — it's just convenient protein. Don't overcomplicate it. If you're eating enough meat, eggs and dairy you probably don't need this.
25–40g per serving
~£20–30/month
Caffeine — just coffee
Don't buy pre-workout. A strong black coffee 30–45 minutes before training does exactly the same job without the junk ingredients and the dependency on specific products. If you're already a coffee drinker this is free. Keep caffeine cut-off at 2pm to protect sleep quality.
1–2 cups black
Already buying it
Start with just the priority four: creatine, D3+K2, magnesium glycinate, omega-3. That's roughly £30/month, takes 30 seconds to take, and covers the biggest gaps for someone training hard and doing mentally demanding work. Add the secondary tier a month later once the habit is automatic.
Skincare
Lightly tan mixed skin is generally forgiving but needs hydration, sun protection, and consistency. This is a 5-minute routine — morning and evening. No complex 10-step system. Just the products that actually do something.
Morning routine
1
Cleanser — gentle, not stripping
Wash your face with a gentle cleanser — not soap, not shower gel. Removes overnight oil and product buildup without stripping your skin barrier. Takes 30 seconds. If your skin feels tight after washing you're using something too harsh.
CeraVe Hydrating Cleanser or La Roche-Posay Toleriane · ~£10 lasts 2–3 months
AM + PM
~£4/month
2
Vitamin C Serum
Brightens skin tone, reduces hyperpigmentation, stimulates collagen, and boosts SPF effectiveness. Applied in the morning before moisturiser. For your skin tone this is particularly effective at keeping your complexion even and radiant. Shake before use — oxidises over time and turns orange when degraded, replace when it does.
The Ordinary Vitamin C Suspension 23% or Timeless Vitamin C Serum · ~£6–12
AM only
~£5/month
3
Moisturiser with SPF — the most important product
SPF is the single most impactful skincare product you can use. UV damage causes premature ageing, hyperpigmentation and uneven tone — all of which are more visible on tan skin. An SPF 30–50 moisturiser covers both steps in one. Non-negotiable in Thailand where UV is intense year round.
La Roche-Posay Fluide SPF50+ or Altruist SPF50 (budget) · £6–18
AM only
~£5/month
Evening routine
1
Cleanser — same as morning
Evening cleanse is more important than morning — you're removing sunscreen, pollution, and the day's buildup. If you've been sweating at the gym, don't skip this. Same product as the morning routine.
CeraVe Hydrating Cleanser — same product, same routine
AM + PM
Same product
2
Retinol (start low, go slow)
The gold standard active ingredient. Increases cell turnover, reduces fine lines, clears pores, improves texture and skin tone over time. Evening only — it degrades in sunlight. Start at 0.1–0.2% once or twice a week and build up. You will get some initial flaking and dryness — that's normal, push through it. Results show at 8–12 weeks consistently.
The Ordinary Retinol 0.2% in Squalane · ~£6 lasts 3–4 months
PM only
~£2/month
3
Moisturiser — plain, no SPF needed at night
Night moisturiser locks in hydration and supports your skin barrier while you sleep. Thicker than your day moisturiser — no need for SPF at night. CeraVe is the benchmark: ceramides, hyaluronic acid, straightforward ingredients, affordable.
CeraVe Moisturising Cream · ~£12 lasts 3 months
PM only
~£4/month
Beard care
—
Beard oil — 2–3 times a week
Moisturises the skin under the beard, reduces itchiness and flaking, keeps the beard itself soft and conditioned. A few drops worked in after showering. Don't overdo it — a little goes a long way. Jojoba or argan oil base is best for your skin tone.
Bulldog Original Beard Oil or The Ordinary 100% Plant-Derived Squalane · ~£8 lasts months
After shower
~£2/month
The two products that will make the biggest visible difference for you specifically: SPF every morning without fail, and retinol 2–3 nights a week consistently. Everything else supports those two. Start both in Phase 2 so you're 8–12 weeks in by the time you arrive in Thailand — where UV is significantly more intense than the UK.
Daily reference
Everything in one place. Morning takes 5 minutes. Evening takes 5 minutes. That's it.
Morning
Cleanser30 sec
Vitamin C serum2–3 drops, wait 30 sec
SPF moisturisergenerous amount
Creatine5g — mix in water or juice
Vitamin D3 + K2with breakfast
Omega-3with breakfast
Vitamin C (supp)with breakfast
Evening
Cleanser30 sec — most important wash
Retinol2–3x/week only, not every night
Night moisturisergenerous — lock it in
Beard oil2–3x/week after shower
Magnesium glycinate300–400mg, 30 min before bed
Zinc15–25mg with dinner
Ashwagandha300–600mg with dinner
Where to buy — UK
Supplements
Bulk (bulk.com) for creatine, magnesium, zinc, vitamin D — best value in the UK by far. MyProtein for protein powder if you need it. Holland & Barrett for ashwagandha KSM-66 specifically — their own brand is decent quality. Amazon for omega-3 (look for Solgar or Nordic Naturals).
Skincare
The Ordinary for retinol and vitamin C serum — best value actives available. CeraVe from Boots, Superdrug or Amazon. La Roche-Posay SPF from Boots. Don't spend more than this — expensive skincare is mostly marketing. These cheap products work just as well as luxury brands.
In Thailand
What to bring vs buy there
Bring a 3-month supply of supplements — they're cheaper in the UK and you don't want to hunt for magnesium glycinate in Chiang Mai in your first week. Skincare you can buy locally — Boots Thailand, Watsons, and Villa Market all stock CeraVe and La Roche-Posay. SPF is everywhere and cheap. Vitamin C serum might be harder to find — bring 2 bottles.
Buy the priority supplements in Phase 2 — start them the first week at your mom's. The benefits are cumulative and slow-building. Creatine takes 2–4 weeks to saturate. Retinol takes 8–12 weeks to show real results. Magnesium improves sleep within a week. Start early and you'll notice the difference by the time you land in Thailand.