The Momentous Three
Master protein, omega-3s, and creatine before adding specialized supplements
- Difficulty
- Easy
- Time to result
- ~ongoing to results
- Steps
- 5
- Confidence
- 94%
The Momentous Three is Byers's foundation-first hierarchy for supplementation: protein, omega-3s, and creatine. He selected the trio by asking performance experts for their five most recommended products and noticing that all three appeared repeatedly. The mechanism is prioritization. Each has substantial research, short- and long-term relevance, and can be difficult to obtain in an effective amount through ordinary diet, depending on the person. Rather than building a large, unsustainable stack, the user masters these basics first. Only then do they move down the decision tree according to a defined use case, such as connective tissue health, focus, or a measured deficiency. The framework is not a substitute for individualized medical advice; it is a way to avoid random, marketing-led accumulation.
Origin
Byers created the trio after asking performance experts for their top five recommendations and finding protein, omega-3s, and creatine on every list.
Core principles
- 01Build the foundation before adding specialized products
- 02Prioritize interventions with extensive research
- 03Master three useful behaviors before expanding the stack
- 04Match add-ons to a specific use case
How to run it
- 1
Start with protein
Determine whether your diet consistently meets your protein needs before using narrower products. Treat protein as a foundational macronutrient rather than a novelty supplement.
Pro tip Count food sources before deciding how much supplemental protein is useful.
Watch out Individual needs vary; avoid treating a general framework as a prescription.
- 2
Evaluate omega-3 quality
Look for the actual EPA and DHA amount rather than relying on the total grams of fish oil. Consider sourcing and independent quality controls.
Pro tip Ask where the omega-3 source comes from if the label does not say.
Watch out Fish oil quantity is not the same as omega-3 quantity.
- 3
Use creatine consistently
If creatine is appropriate for you, make consistency the priority. Evaluate it as part of a long-term foundation rather than an occasional performance trick.
Watch out Seek individualized guidance when health conditions or medications may affect suitability.
- 4
Master before adding
Make the three basics sustainable before considering more products. A smaller stack followed consistently is more useful than an overwhelming one abandoned quickly.
Pro tip Use adherence as a gate for expansion.
- 5
Add by use case
Name the specific issue you are addressing, then evaluate a targeted intervention and its evidence. Reassess rather than accumulating products indefinitely.
Pro tip Connect every product to one written priority.
Watch out Do not add supplements merely because they are popular.
In the wild
A recreational runner worried about connective tissue health first checks whether daily protein intake is adequate. After establishing the foundation, the runner discusses whether a targeted collagen protocol fits the specific training load.
→ The add-on addresses a defined use case instead of compensating for a neglected basic.
Common mistakes
Starting with specialized add-ons
A narrow product cannot reliably compensate for a missing nutritional foundation.
Building an unsustainable stack
Too many products increase cost and complexity until adherence collapses.
Is it for you?
Best for
Performance-minded adults seeking a simple supplement hierarchy to discuss with an appropriate health professional.
Not ideal for
People with medical contraindications, diagnosed deficiencies, or dietary needs requiring individualized clinical advice.
From the transcript
“I have this philosophy called the momentous three. It's like the three most important products that have the most clinical research that have the biggest…”
“Every single one of them said protein, omegas, and creatine.”
“Master that. And then add on, right? Figure out what your use case is.”
From the episode
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