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 | Item | Starter Dosage | Notes |
|---|---|---|---|---|
| 92 | 10 | Wake up | -------------------- | -------------------- |
| 94 | 30 | DIY Sipper / Shots | 50mL / hour | 500mL bottle slowly consumed over the day, away from meals |
| 95 | 40 | Magnesium spray | liberal use | Apply after shower |
| 206 | 45 | Inosine | 500mg | Start very slowly, at 100mg. 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 | B1 Thiamine or TPP/TTFD | >500mg or 50mg | |
| 115 | 240 | B2 FMN | 25mg | Sublingual dose |
| 116 | 250 | B5 | 100mg+ | |
| 117 | 260 | B6 P5P | 10mg | |
| 120 | 290 | B9 5-MTHF | 1 tablet | |
| 121 | 300 | B12 | ¼ serve | Sublingual dose |
| 123 | 320 | PQQ+CoQ10 | 20mg(PQQ), 200mg(CoQ10) | |
| 124 | 330 | Apigenin | 50–400mg | |
| 126 | 350 | R-ALA | 300mg | |
| 137 | 460 | C | 1g | |
| 141 | 500 | B3 (NAD+ / NADH) | 5-40mg | Sublingual dose |
| 202 | 505 | Uridine Monophosphate | 50-100mg | Sublingual dose. Ramp up from 10mg. May initially need more carbs. |
| 142 | 510 | Breakfast (30min after food) | -------------------- | -------------------- |
| 147 | 560 | Zinc | 50mg+ | Sublingual dose |
| 149 | 580 | DHA | 1 capsule | |
| 150 | 590 | Gamma E Complex | 2 capsules | |
| 155 | 640 | Lunch (30min before food) | -------------------- | -------------------- |
| 158 | 670 | PQQ+CoQ10 | 20mg(PQQ), 200mg(CoQ10) | (optional dose, per your data) |
| 160 | 690 | B2 FMN | 25mg | Sublingual dose |
| 161 | 700 | B3 (NAD+/ NADH) | 5-40mg | (Optional) Sublingual dose |
| 162 | 710 | Lunch (30min after food) | -------------------- | -------------------- |
| 166 | 750 | Dinner (30min before food) | -------------------- | -------------------- |
| 174 | 830 | B5 | 100mg+ | only if indicated by OAT |
| 177 | 860 | PQQ + CoQ10 | 20mg(PQQ), 200mg(CoQ10) | (optional dose, per your data) |
| 178 | 870 | R-ALA | 300mg | |
| 179 | 880 | C | 1g | |
| 183 | 920 | B2 FMN | 25mg | Sublingual dose |
| 184 | 930 | B3 (NAD+ / NADH) | 5-40mg | Sublingual dose |
| 185 | 940 | Dinner (30min after food) | -------------------- | -------------------- |
| 189 | 980 | Zinc | 50mg+ | Sublingual dose |
| 195 | 1,040 | Bed time | -------------------- | -------------------- |
| 198 | 1,070 | B3 (NAD+ / NADH) | 5-40mg | Sublingual dose (optional evening dose) |
| 203 | 1,075 | Uridine Monophosphate | 50-100mg | Sublingual dose. Ramp up from 10mg. May initially need more carbs. |