MORNING· 09:00
0/3
Seed DS-01 Probiotic
09:00Seed DS-01 Probiotic
2 capsules on empty stomach
Kosterina EVOO
09:00Kosterina EVOO
1 tablespoon raw, straight after hydration
Psyllium + Inositol (pre-mixed)
09:15CriticalPsyllium + Inositol (pre-mixed)
1 tsp psyllium (5g) + ½ tsp inositol (2g) in 500ml water — drink within 60s
⏱ Wait 15 minutes
LUNCH· 12:00
0/13
3 Eggs + Ground Flaxseed
12:003 Eggs + Ground Flaxseed
3 whole eggs + 1 tbsp ground flaxseed · Meal protein base — fat carrier for D3/Omega-3/CoQ10 · flax lignans target LDL & E2
Walnuts, Almonds & Raw Garlic
12:00Walnuts, Almonds & Raw Garlic
30g walnuts + 20g almonds raw unsalted + 2 cloves raw garlic crushed (wait 10 min for allicin) · Natural HMG-CoA reductase inhibition · additive to Bergamot for a low-dose natural statin effect
Horbäach Beta Sitosterol
12:00Horbäach Beta Sitosterol
1 serving 1200mg · Start of meal
Vitamin D3 + K2
12:00Vitamin D3 + K2
1 softgel · Fat soluble — start of meal
Omega-3
12:00CriticalOmega-3
3 softgels 900mg EPA + 600mg DHA · Start of meal
CoQ10 Ubiquinol
12:00CoQ10 Ubiquinol
1 softgel 200mg · Fat soluble — start of meal
Citrus Bergamot
12:00CriticalCitrus Bergamot
1 capsule 500mg · Start of meal
⏱ Wait 10 minutes
Thorne Basic B Complex
12:10CriticalThorne Basic B Complex
1 capsule · ⚠️ Must with food 10 min into meal
Berberine
12:10CriticalBerberine
1 softgel 500mg · ⚠️ Must be 10 mins into meal
⏱ Wait 10 more minutes
DIM
12:20CriticalDIM
1 capsule 400mg · ⚠️ Must with food 20 min into meal
⏱ Wait 25 minutes
PRE DINNER· 18:45
0/2
Psyllium + Inositol (pre-mixed)
18:45CriticalPsyllium + Inositol (pre-mixed)
1 tsp psyllium (5g) + ½ tsp inositol (2g) in 500ml water · Drink within 60s
Chase water 250ml
18:46Chase water 250ml
250ml plain water · Chase immediately
DINNER· 19:00
0/6
Protein
19:00Protein
80g chicken or salmon · Main protein source for dinner
Horbäach Beta Sitosterol
19:00Horbäach Beta Sitosterol
1 serving 1200mg · Start of meal
Omega-3
19:00CriticalOmega-3
3 softgels 900mg EPA + 600mg DHA · Start of meal
Citrus Bergamot
19:00CriticalCitrus Bergamot
1 capsule 500mg · Start of meal
Red Yeast Rice
19:00CriticalRed Yeast Rice
2 tablets (1200mg total) · Take alongside Bergamot for combined natural statin effect · may push LDL below 90 by week 12
Berberine
19:10CriticalBerberine
1 softgel 500mg · ⚠️ Must be 10 mins into meal
NIGHT· 22:15
0/2
Nature Made Magnesium Glycinate
22:15Nature Made Magnesium Glycinate
2–4 capsules 400mg total
Ashwagandha KSM-66
22:15Ashwagandha KSM-66
1 capsule 600mg