💧 Hydration
0 oz
Target: 101 oz (3L)
Collagen + Amla
With collagen drink
Iron + Lemon
2+ hrs after wake
Biological Wake
First actions · pre-shift
0/9
Copper Vessel Water
FIRST — before everything else
Real Salt + 16 oz Water
Pinch on tongue → separate glass
EVOO + Lemon Shot
1 tbsp EVOO + 2 tbsp lemon — fat vehicle anchor
Bitters
Soursop + black seed · with EVOO shot
D3 + K2 · Fish Oil · Astaxanthin
10,000 IU D3 · 2,880mg omega-3 · 12mg astaxanthin — all with EVOO
Beef Liver Caps — 3 caps
Trace Minerals · with EVOO shot · 3 more with largest meal
Brazil Nuts — 2 nuts
Selenium 150–200mcg · thyroid T4→T3 conversion cofactor · with wake stack
Myo-Inositol 1,000mg
Empty stomach · 2 caps Double Wood
Silver Fern Cleanse — 2 caps
ImmunoLin · 2+ hrs before iron · intro dose wk 1–2
Postbiotic+ — 3 caps
Silver Fern · 350mg Ca · 2+ hrs from iron
Iron Days — M/W/F
2+ hrs after wake stack · always with lemon · 48hr gap optimized
0/1
Iron 18mg + Lemon Juice
MaryRuth's liquid · NEVER with coffee, tea, Mg, Ca
With Largest Meal
Biological midday · requires food fat
0/3
Beef Liver Caps — 3 caps
Second half · retinol needs meal fat · non-negotiable split
Postbiotic+ — 3 caps
Second half · Ca 350mg · 2+ hrs from iron on iron days
Digestive Enzyme — 1 cap
With every meal · permanent · window closes 1hr post-meal
Biological Sleep
Arriving home ~7am · before sleep
0/2
Magnesium Glycinate 400–480mg
4+ hrs after iron on iron days · cramp prevention · non-negotiable
Digestive Enzyme — 1 cap
Only if eating before sleep · skip if not eating
📝 Daily Notes
⚡ Energy
💩 Digestion
😴 Sleep
🧠 Mood
🍫 Cravings
✨ Skin
💪 Cramps
🫧 Bloat
🏆 Win
Today's Progress
0
Supplements taken
0%
Hydration target
0/4
Groups complete
—
Cycle day