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 | -------------------- | -------------------- | |
| 215 | 15 | 6 | MiADMSA | 100mg, E3D | (SEVERE) Start at 1/4 capsule and slowly increase, OTHERWISE 1 capsule (100mg), every 3 days (E3D). Copper depletion caution. Where tolerated, 2 capsules, every other day may be appropriate and preferable for severe metal accumulation. |
| 240 | 16 | 6 | MiADMSA pacing checkpoint | Slow down, titrate carefully, and protect glycogen, electrolyte reserves. | Do not push harder if symptoms increase after MiaDMSA changes. |
| 241 | 17 | 6 | MiADMSA lymph/immune checkpoint | Increase gentle lymph support as tolerated. | Use lymph support as a safety buffer, not as an intensity target. |
| 235 | 21 | 3 | Diet and glycogen support | Begin stabilising tolerated meals and carbohydrate intake. | Baseline food/glycogen support starts before the supplement run-sheet escalates. |
| 232 | 24 | 4 | Magnesium/phosphate support checkpoint | Use the sipper/mineral supports gently; watch carbohydrate and electrolyte needs. | First major Stage 1 glycogen/carbohydrate support event: magnesium and phosphate. |
| 233 | 25 | 1 | Pacing check-in | Protect reserves; pace activity today. | Pacing protects glycogen and reduces electrolyte/mineral depletion risk. |
| 234 | 26 | 2 | Lymphatic maintenance | Gentle lymph support as tolerated. | Use gentle lymphatic support before restoring mitochondrial metabolism and immune activity and then ongoing. |
| 94 | 30 | 4 | DIY Sipper / Shots | 50mL / hour | Consume 500mL slowly over the day, away from meals. |
| 243 | 32 | 14 | Immune activity support check | If activity rises, prioritise pacing, lymph flow, carbs and electrolytes. | Use this as a support checkpoint, not a push-through target. |
| 244 | 33 | 16 | Resilience review: meals, pacing and lymph | Review whether the daily routine is adequately buffered. | Reassess meals/snacks, pacing, lymph flow and electrolytes. |
| 207 | 35 | 9 | Methylene Blue microdose | Typically 50-250mcg | Start at 50mcg and increase only until changes are noticed. |
| 95 | 40 | 4 | Magnesium spray | liberal use | Apply after shower |
| 206 | 45 | 5 | Inosine | 25-50mg | Sublingual dose. Start very slowly at 50-100mg. |
| 101 | 100 | Breakfast (30min before food) | -------------------- | -------------------- | |
| 109 | 180 | 6 | Kelp | 1g | Target daily dose 1g. Start slowly and increase to daily values, as tolerated |
| 216 | 190 | 6 | Pectasol | 0.5–5g | Start with 0.5g and slowly increase, on metal chelation days. Sensitivity warning. |
| 114 | 230 | 7 | B1 Thiamine or TPP/TTFD | >500mg or >50mg | Sublingual dose for TTFD / TPP |
| 115 | 240 | 7 | B2 FMN | 25mg | Sublingual dose |
| 116 | 250 | 7 | B5 | 100mg+ | Normally well-tolerated |
| 117 | 260 | 7 | B6 P5P | 10mg | Sublingual dose; generally well tolerated at low doses. |
| 118 | 270 | 8 | B7 Biotin | 2mg | Sublingual dose. Pause if fungal bloom observed for more than 1 week |
| 119 | 280 | 8 | B8 Myo + D-Chiro Inositol | 100mg(M), 2.5mg(D) | Start with a target dose around 2.5mg D-chiro inositol (approx 1/4 capsule) and increase. |
| 120 | 290 | 8 | B9 5-MTHF | 1 tablet | Start very slowly - may unblock methylation > SAMe > epinephrine synthesis and only parts of the degradation pathway, if taken in isolation. |
| 121 | 300 | 8 | B12 | ¼ serve | Sublingual dose; start slowly and increase as tolerated. |
| 208 | 315 | 4 | Resveratrol | 0.5g | Start slowly, at 50mg and increase. |
| 123 | 320 | 5 | PQQ + CoQ10 | 20mg(PQQ), 200mg(CoQ10) | May be stimulating, initially. |
| 124 | 330 | 9 | Apigenin | 50–400mg | Usually introduced cautiously; see Rapid withdrawal hypo/hypermetabolism. |
| 126 | 350 | 5 | R-ALA | 300mg | Start slowly - can break biofilm and trigger some herxheimer reactions. |
| 213 | 365 | 4 | Ashwagandha | 450mg | Start slowly - leave out this morning dose and first onboard the evening dose. |
| 137 | 460 | 5 | Vitamin C | 1g | Start slowly and increase. Can be a bumpy start |
| 141 | 500 | 9 | B3 (NAD+ / NADH) | 5-40mg | Sublingual dose; see Rapid withdrawal hypo/hypermetabolism. |
| 236 | 500 | 3 | Breakfast meal | Tolerated low-inflammatory meal; include planned carbohydrates as appropriate. | Use the Meal Planner and keep it good enough, not perfect. |
| 202 | 505 | 5 | Uridine Monophosphate | 50-100mg | Sublingual dose. Ramp up from 10mg. May initially need more carbs. |
| 245 | 506 | 5 | Uridine/D-ribose/inosine carb check | Be ready to increase tolerated carbohydrates and electrolytes if symptoms point that way. | Watch for postprandial somnolence, brain fog, hunger, anxiety or other low-glycogen signals. |
| 142 | 510 | Breakfast (30min after food) | -------------------- | -------------------- | |
| 144 | 530 | 6 | Silica | 1 capsule | Start slowly and increase to protocol dose (10mg elemental). |
| 147 | 560 | 6 | Zinc | 30mg | Sublingual dose; start slowly and increase as tolerated. |
| 149 | 580 | 5 | DHA | 1 capsule | Usually well tolerated. Supports phospholipid health. |
| 150 | 590 | 5 | Gamma E Complex | 2 capsules | Normally well-tolerated @ 1-2 servings per day |
| 155 | 640 | Lunch (30min before food) | -------------------- | -------------------- | |
| 209 | 665 | 4 | Resveratrol | 0.5g | Start slowly, at 50mg and increase. |
| 158 | 670 | 5 | PQQ + CoQ10 | 20mg(PQQ), 200mg(CoQ10) | Optional dose per your data; usually introduced cautiously. |
| 217 | 675 | 6 | Pectasol | 0.5–5g | Start with 0.5g and slowly increase, on metal chelation days. Sensitivity warning. |
| 160 | 690 | 7 | B2 FMN | 25mg | Sublingual dose |
| 161 | 700 | 9 | B3 (NAD+/ NADH) | 5-40mg | (Optional) Sublingual dose |
| 237 | 700 | 3 | Lunch meal | Tolerated low-inflammatory meal; include planned carbohydrates as appropriate. | Use the Meal Planner and keep it good enough, not perfect. |
| 162 | 710 | Lunch (30min after food) | -------------------- | -------------------- | |
| 163 | 720 | 6 | Silica | 1 capsule | Start slowly and increase to protocol dose (10mg elemental). |
| 164 | 730 | 6 | Copper | 5-10mg | Sublingual dose; start slowly and increase as tolerated. |
| 166 | 750 | Dinner (30min before food) | -------------------- | -------------------- | |
| 214 | 761 | 4 | Ashwagandha | 450mg | Start slowly, at 25-50mg (1/10th cap) and increase as tolerable. Then add morning dose. |
| 174 | 830 | 7 | B5 | 100mg+ | Normally well-tolerated |
| 175 | 840 | 8 | B8 Myo + D-Chiro Inositol | 100mg(M), 2.5mg(D) | Start with a target dose around 2.5mg D-chiro inositol (approx 1/4 capsule) and increase. |
| 210 | 855 | 4 | Resveratrol | 0.5g | Start slowly, at 50mg and increase. |
| 177 | 860 | 5 | PQQ + CoQ10 | 20mg(PQQ), 200mg(CoQ10) | Optional dose per your data; usually introduced cautiously. |
| 218 | 865 | 6 | Pectasol | 0.5–5g | Start with 0.5g and slowly increase, on metal chelation days. Sensitivity warning. |
| 178 | 870 | 5 | R-ALA | 300mg | Start slowly - can break biofilm and trigger some herxheimer reactions. |
| 179 | 880 | 5 | Vitamin C | 1g | Start slowly and increase. Can be a bumpy start |
| 183 | 920 | 7 | B2 FMN | 25mg | Sublingual dose |
| 184 | 930 | 9 | B3 (NAD+ / NADH) | 5-40mg | Sublingual dose; see Rapid withdrawal hypo/hypermetabolism. |
| 238 | 930 | 3 | Dinner meal | Tolerated low-inflammatory meal; include planned carbohydrates as appropriate. | Use the Meal Planner and keep it good enough, not perfect. |
| 185 | 940 | Dinner (30min after food) | -------------------- | -------------------- | |
| 186 | 950 | 6 | Silica | 1 capsule | Start slowly and increase to protocol dose (10mg elemental). |
| 189 | 980 | 6 | Zinc | 30mg | Sublingual dose; start slowly and increase as tolerated. |
| 190 | 990 | 6 | Tamarind | 10g | If Oligoscan indicates elevated fluorine |
| 191 | 1,000 | 6 | Other minerals | per your data | Sublingually dose all other minerals except lithium and boron (which can be oral). |
| 242 | 1,001 | 6 | Diet/glycogen support - minerals and chromium | Recheck carbohydrate and electrolyte support as minerals/chromium enter. | Minerals/chromium can change carbohydrate handling, glycogen support needs and perceived stability. |
| 195 | 1,040 | Bed time | -------------------- | -------------------- | |
| 198 | 1,070 | 9 | B3 (NAD+ / NADH) | 5-40mg | Optional evening sublingual dose; see Rapid withdrawal hypo/hypermetabolism. |
| 203 | 1,075 | 5 | Uridine Monophosphate | 50-100mg | Sublingual dose. Ramp up from 10mg. May initially need more carbs. |
| 239 | 1,090 | 3 | Optional carbohydrate snack support | As needed during crashes or rising demand. | Use snack support as a safety option, not a target to force. |
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 |
| 22 | L-Glycine | Start slowly, eg 150mg / day and increase to (personalise) 8-15g/day. Balances with serine. Can expose an under-performing thyroid pathway and hepatic gluconeogenesis. | Amino Acids |
| 23 | L-Serine | Start slowly, eg. 250mg / day and increase to 4g / day. Can expose under-performing thryroid pathway and hepatic gluconeogenesis. | 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 |
| 14 | Calcium Aspartate | 5.5g / day. Correcting calcium deficiency can unblock adrenergic signallng bottlenecks and expose temporary receptor hypersensitivity. Very slow calcium titration may be necessary | Electrolytes |
| 15 | Magnesium Glycerophosphate | 4g / day. May be more effective sublingually, as 3+ doses. | 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 |