You can download this spreadsheet, print and eg. laminate it,
allowing you to tick off items from the schedule each day, with a
non-permanent (white-board) marker.
There are 2 versions of the starter schedule available. This version is for use with off-the-shelf supplements.
(Please note that
if using the Metabolics UK liquid B vitamins to slowly titrate to
functional doses, substitute the equivalent B vitamin in this schedule
with these products and swap to the normal products when titration has
been successfully completed.)
| wdt_ID | sort | Start Order | Item | Starter Dosage | Notes |
|---|---|---|---|---|---|
| 92 | 10 | Wake up | -------------------- | -------------------- | |
| 94 | 30 | 1 | DIY Sipper / Shots | 50mL / hour | 500mL bottle slowly consumed over the day, away from meals. During onboarding, the daily recipe will be adjusted over time. See: Electrolytes, Onboarding, 4.3 DIY powder |
| 207 | 35 | 7 | Methylene Blue microdose | Typically 50-250mcg | Start at 50mcg and slowly increase until any changes are noticed. Use that dose until a decrease is possible. See Rapid withdrawal hypo/hypermetabolism |
| 95 | 40 | 1 | Magnesium spray | liberal use | Apply after shower |
| 206 | 45 | 3 | Inosine | 500mg | Sublingual dose. Start very slowly, at 50-100mg for at least the first week. Calms extracellular alarm signal while promoting T cells - may prioritise a brief period of immune activity or "feeling sick". |
| 101 | 100 | Breakfast (30min before food) | -------------------- | -------------------- | |
| 114 | 230 | 5 | B1 Thiamine or TPP/TTFD | >500mg or >50mg | |
| 115 | 240 | 5 | B2 FMN | 25mg | Sublingual dose |
| 116 | 250 | 5 | B5 | 100mg+ | |
| 117 | 260 | 5 | B6 P5P | 10mg | |
| 118 | 270 | 6 | B7 Biotin | 1mg | Sublingual dose. Pause if fungal bloom observed for more than 1 week |
| 120 | 290 | 6 | B9 5-MTHF | 1 tablet | |
| 121 | 300 | 6 | B12 | ¼ serve | Sublingual dose |
| 208 | 315 | 1 | Resveratrol | 0.5g | Start slowly, at 50mg and increase. |
| 123 | 320 | 2 | PQQ+CoQ10 | 20mg(PQQ), 200mg(CoQ10) | May be stimulating, initially. |
| 124 | 330 | 7 | Apigenin | 50–400mg | See Rapid withdrawal hypo/hypermetabolism |
| 126 | 350 | 2 | R-ALA | 300mg | |
| 137 | 460 | 2 | C | 1g | |
| 141 | 500 | 7 | B3 (NAD+ / NADH) | 5-40mg | Sublingual dose. See Rapid withdrawal hypo/hypermetabolism |
| 202 | 505 | 3 | Uridine Monophosphate | 50-100mg | Sublingual dose. Ramp up from 10mg. May initially need more carbs. |
| 142 | 510 | Breakfast (30min after food) | -------------------- | -------------------- | |
| 147 | 560 | 4 | Zinc | 50mg+ | Sublingual dose |
| 149 | 580 | 3 | DHA | 1 capsule | |
| 150 | 590 | 2 | Gamma E Complex | 2 capsules | |
| 155 | 640 | Lunch (30min before food) | -------------------- | -------------------- | |
| 209 | 665 | 1 | Resveratrol | 0.5g | Start slowly, at 50mg and increase. |
| 158 | 670 | 2 | PQQ+CoQ10 | 20mg(PQQ), 200mg(CoQ10) | (optional dose, per your data) |
| 160 | 690 | 5 | B2 FMN | 25mg | Sublingual dose |
| 161 | 700 | 7 | B3 (NAD+/ NADH) | 5-40mg | (Optional) Sublingual dose |
| 162 | 710 | Lunch (30min after food) | -------------------- | -------------------- | |
| 166 | 750 | Dinner (30min before food) | -------------------- | -------------------- | |
| 174 | 830 | 5 | B5 | 100mg+ | |
| 210 | 855 | 1 | Resveratrol | 0.5g | Start slowly, at 50mg and increase. |
| 177 | 860 | 2 | PQQ + CoQ10 | 20mg(PQQ), 200mg(CoQ10) | (optional dose, per your data) |
| 178 | 870 | 2 | R-ALA | 300mg | |
| 179 | 880 | 2 | C | 1g | |
| 183 | 920 | 5 | B2 FMN | 25mg | Sublingual dose |
| 184 | 930 | 7 | B3 (NAD+ / NADH) | 5-40mg | Sublingual dose. See Rapid withdrawal hypo/hypermetabolism |
| 185 | 940 | Dinner (30min after food) | -------------------- | -------------------- | |
| 189 | 980 | 4 | Zinc | 50mg+ | Sublingual dose |
| 191 | 1,000 | 4 | Other minerals | per your data | Sublingually dose all other minerals except lithium & boron (which can be oral). |
| 195 | 1,040 | Bed time | -------------------- | -------------------- | |
| 198 | 1,070 | 7 | B3 (NAD+ / NADH) | 5-40mg | Sublingual dose (optional evening dose). See Rapid withdrawal hypo/hypermetabolism |
| 203 | 1,075 | 3 | Uridine Monophosphate | 50-100mg | Sublingual dose. Ramp up from 10mg. May initially need more carbs. |
While getting started, it may be more convenient to adjust your DIY "sipper / shots" recipe each day, over time, rather than making up weekly batches. For simplicity, the daily targets are listed below. Broadly speaking, a teaspoon = 5g, however please use kitchen scales for accuracy. More information can be found in 4.3b DIY powder.
| wdt_ID | Product | Description | Category |
|---|---|---|---|
| 18 | Acetyl L-Carnitine | 4g / day. Can be used sublingually, if gut microbiome dysbiosis is severe. | Amino Acids |
| 24 | Creatine | 5g / day | Amino Acids |
| 17 | Taurine | 12g / day. Can be used sublingually, if gut microbiome dysbiosis is severe. Start low / find tolerable dose and increase | Amino Acids |
| 15 | Magnesium Aspartate | 5.5g / day | Electrolytes |
| 14 | Monocalcium Phosphate | 5g / day. Correcting calcium deficiency can unblock adrenergic signallng bottlenecks and expose temporary receptor hypersensitivity. Substitute for monosodium phosphate + alternate calcium for very slow calcium titration | Electrolytes |
| 16 | Potassium Citrate | 13g / day. Correcting potassium deficiency can unblock adrenergic signallng bottlenecks and expose temporary receptor hypersensitivity. Start slowly | Electrolytes |
| 107 | Sodium Bicarbonate | 5g / day | Electrolytes |
| 37 | Sodium Chloride | 5-7g / day | Electrolytes |
| 119 | D-Ribose | Start slowly and increase to potentially 10g total, over the day. Can increase glucose uptake -> glycogen synthesis, exposing dietary carbohydrate insufficency | Supplements |
| 117 | Hyaluronic Acid | 500mg / day. Well-tolerated | Supplements |
| 116 | N-AcetylGlucosamine | 2.5-3g / day. Well-tolerated, although supports growth of some microorganisms - start sublingually, if in doubt | Supplements |
| 29 | NAC | 0.5-1g / day. Start slowly | Supplements |