Animal-based is still the superior diet for my POIS.
My only struggle is that I often do not feel like I am eating enough carbs.
Need to experiment with these foods to see if they effect my symptoms:
- peeled and thoroughly boiled white potatoes (home-made oven baked white potatoes with some skin on exacerbates symptoms)
- sweet potatoes
For some reason, I also appear to be sensitive to apples. Who knows.
White rice just doesn't work for me unfortunately.

Few updates to my protocol:
- fenugreek & garlic isn't really all that necessary to take before or immediately after release. As long as I take it at some point after releasing (like the following morning), it speeds up and improves the recovery process. It obviously is ideal to take asap, but isn't urgent or worth stressing over at all
- red meat seems to be extremely important to take on recovery days 1-3 post release. Eggs on their own dont seem to fair too well on recovery days. Must be combined with red meat at the very least, otherwise this leads to worsening symptoms on those recovery days
- coffee helps a lot, especially on recovery days. Not sensitive to coffee, which is great