4.3 DIY "shake" and DIY "sipper"
For convenience, weekly batches of powder can now be prepared ahead of time to simplify dosing and improve time management. You can still adjust / modify your weekly batches around any individual dosing requirements.
The weekly DIY preparation task is best created as 2 separate weekly recipes -
a. DIY "shake" - a supplements shake, consumed 3 times per day.
b. DIY "sipper" - an electrolyte + amino acid "sipper", consumed slowly across the day, in between meals.
The tables below indicate the amount of powder to be added (or capsules to be opened) and thoroughly mixed together in a suitable kitchen mixer / grinder, such as the ones used for making sauces and Indian meal preparation. Ideally this device should have a stainless steel jar, support dry materials and have at least 1.5L capacity, eg. Philips HL7759/00, Philips HL7756/00, Thermomix, etc.(see "5 Ordering products" or search Google / Amazon / eBay for "indian mixer grinder" and double-check that any imported overseas models match your power plug / input voltage, eg. AU/EU 220-240V, US 110V)
In the absence of a suitable mixer, the destination tub itself can be
filled and shaken vigorously / used as a manual dry mixer (if your
energy allows or someone can assist).
Empty 1.5L or larger tubs / buckets are needed to store the finished powders. (see "5 Ordering products")
For the DIY shake: To calculate your serving size, divide the total net weight of your finished weekly powder by 21 to reach a single serving, taken 3x/day.
For example, 615g net / 21 servings = 29.3g per serving. Large kitchen scales will be required. (see "5 Ordering products")
The DIY shake is taken 3 times per day, 15–30 minutes before meals, replacing the existing schedule for those supplements, even those which may have been previous dosed only once per day.1
In Stage 2 and 3, there are items such as NAC and Spirulina which are present in Stage 1, yet have increased doses. These differences are shown in the table.
If you are just starting out, you can still prepare a full week of powder, start with smaller servings, e.g. ¼ the normal dose and increase the serving size over time to reach a full dose.
a. DIY "shake" recipe (weekly preparation)
| Product Name | Stage 1 | Stage 2 | Stage 3 | Notes | |
|---|---|---|---|---|---|
| 2 | B8 Myo & D-Chiro Inositol | 3 caps | 3 caps | 3 caps | For AU source, 6g = 3 caps. DE source has 20% more per cap. |
| 3 | B5 Pantothenic Acid | 1.4g | 1.4g | 1.4g | |
| 4 | Candex | 21 caps | 21 caps | 21 caps | |
| 5 | PQQ+CoQ10 | 7 - 21 caps | 7 - 21 caps | 7 - 21 caps | |
| 6 | Apigenin | 7 - 56 caps | 7 - 56 caps | 7 - 56 caps | |
| 8 | Psyllium husk | 35g | 35g | 35g | |
| 9 | Kelp | 7g | 7g | 7g | |
| 11 | Hesperidin | 7 caps | 7 caps | 7 caps | |
| 13 | Lecithin | 77g | 77g | 77g | |
| 19 | Trimethylglycine | 3.5g | 3.5g | 3.5g | Only needed if indicated by OAT |
| 20 | L-Lysine | 14g | 14g | 14g | |
| 21 | L-Proline | 14g | 14g | 14g | |
| 22 | L-Glycine | 35g | 35g | 35g | |
| 23 | L-Serine | 14g | 14g | 14g | |
| 25 | L-Glutamine | 35g | 35g | 35g | |
| 26 | Bamboo (Silica) | 14g | 14g | 14g | |
| 27 | Green Tea (EGCG) | 1.75-3.5g | 1.75-3.5g | 1.75-3.5g | |
| 28 | R-ALA | 4.2g | 4.2g | 4.2g | |
| 30 | Spirulina | 3.5g | 3.5-35g | 3.5-35g | Slowly increase in Stage 2 |
| 31 | a-GPC | none | 3.5g | 3.5g | Pause if it creates a headache. |
| 32 | Schisandra | none | 8.1g | 8.1g | |
| 33 | Elderberry | none | 3.5g | 3.5g | |
| 34 | Apple Cider Vinegar (ACV) | none | none | 16.8g | |
| 35 | Beta-glucans | none | none | 1.75g | |
| 38 | Dihydromyricetin (DHM) | 10.5g | 10.5g | 10.5g | |
| 48 | C | 14g | 14g | 14g | |
| 50 | Curcumin | 7 caps | 7 caps | 7 caps | |
| 71 | Colostrum | none | 28g | 28g | |
| 112 | GI-Synergy (K-64) | none | 7 sachets | 7 sachets | 1 sachet / day. Start slowly / separately, can cause potent die-off. |
b. DIY "sipper" recipe (weekly preparation)
This can be combined with eg. green or other tea, lemon juice, etc to modify the flavour of your "seawater-tasting" concoction and
then put into a 500mL drink bottle to be slowly consumed over the day, eg.50mL / hour,
ideally in-between meals. (If you find any particularly enjoyable combinations, please feel free to share them with the group!)Individual electrolytes in the DIY sipper recipe can be reduced by amounts already obtained from food items, using your food logging results (see 2.1.4 Cronometer). This is relative to meeting or even somewhat exceeding the daily targets set in "4.1 Electrolytes".
For the DIY sipper:
NB.The amounts listed below for Calcium Phosphate 28g, Potassium Citrate 91g, etc are the amounts needed for a week. (4g and 13g, etc. per day, respectively)
To calculate your daily serving size, divide the total net weight of your finished batch of weekly powder, eg. 396.5g, by 7 to reach a single daily serving, eg. 56.6g.
For each day, approximately 56.6g of the batch is dissolved in 500mL of water, with any flavour enhancements and sipped over the day at eg. 50ml per hour, between meals.
NB. Consuming too much at once may cause diarrhoea, headaches, nausea, water retention and/or rapid urination.