Medical Disclaimer:
This information is for personal documentation purposes only, not medical advice. The author is not a healthcare professional. Readers should conduct independent research, consult a qualified specialist knowledgeable about POIS, and exercise personal judgment before taking any action. Use this information at your own risk.
General Principles:——Track
macros and
micros in Cronometer daily & fill nutrient gaps accordingly
——Take supplements only as needed
——Prioritise wholefood nutrient replenishment over supplements if possible
——Never take anything chronically, always have breaks
——Listen to your body
——Avoid high dosages of anything long-term as this is almost certain to create imbalances in the long run
Optimal Release Time:——Ideally 2-3 hours before sleep
——Not sure of the mechanism or physiology behind this, but I feel better the next day when I give it at least 2-3 hours after release for my "awake" body to resolve/digest the initial inflammatory storm. If I immediately go to sleep, I sometimes wake up feeling like my body is still processing it
Diet & Lifestyle:——Starch-free animal-based w/ Cronometer daily tracking. Monolaurin appears to improve food sensitivities to some degree. I do occaisionally enjoy some plant foods but overall will mostly stick to strict starch-free animal-based, especially if anything gets out of hand.
——Caloric surplus (at least 3.5k daily) for optimal testosterone production & glutathione synthesis. Easy to undereat on AB given everything is wholefood and I get full very easily. Track via Cronometer
——Seperating carbohydrate & fat meals improves libido & energy. Again, not sure why, but works for me.
——Eggs, steak, fatty ground red meat, & Greek yoghurt w/ maple syrup anecdotally are all powerful during POIS recovery. Beef liver should be excellent in theory, but don't notice a big difference imo. Mussels & navy beans (1 cup) improve my eye aches.
——Following the works of Chris Masterjohn's nutritional guidelines
——Caffeine (coffee or tea), intermittently (not daily to avoid dependence)
——Sleep (ideally 8+ hours) & exercise
——Live according to nature as much as possible, natural sunlight exposure & ocean swims
——Vitamin D3 serum levels ideally to
at least 50-70ng/mL. If supplementing: vitamin K2 100mcg minimum per 10,000iu D3 along with 300mg of elemental magnesium daily.
Current Supplement Stack:——B Complex. Currently experimenting to identify optimal dosages especially for B1, B2, other Bs, & optimal type of folate.
——Magnesium 200-300mg (citrate or malate) daily, taken in small 50mg elemental dosages
——NAC 1-2g & co-factors (glycine [collagen/bone broth], selenium [animal foods], & molybdenum [navy beans]) [alternatives are glutathione IV or reduced glutathione which anecdotally works better than SALG]
——Cordyceps (Oriveda) 1-2g per release or as needed [improves POIS, may change to RealMushrooms brand to save money]
——Monolaurin 1-3g per release or as needed [improves food sensitivities, take w/ probiotics]
Common animal-based deficiencies (test & monitor accordingly)——Boron (prune juice, avocado, raisins, peaches, apples)
——Manganese (mussels, maple syrup, black tea)
——Magnesium (coconut water, navy beans, brocolli, medjool dates, & milk)
——Copper (8.6mg in 60g of beef liver)
——Iron (beef liver, beef muscle meat, navy beans)
——Molybdenum (200mcg per cup of navy/baked beans)
Meals/foods where I notice distinctively feeling better afterwards (in general):——Whole avocado mashed w/ minced onion, black pepper, & tomatoes
——Salmon w/ roasted brocolli, cauliflower, carrot, & kale
——Red meat steak, fatty ground beef/lamb, eggs, Greek yoghurt w/ maple syrup
——Orange juice combined with red meat (AB foundation)
——Sardines w/ ACV
——Dried mango
Retired OR Cancelled Supplements:——SAMe 200mg *Gamechanger initially. No longer works as powerful as it initially did
——Fenugreek *Appears to act like a methyl donor. No longer makes me feel good. Initially was a gamechanger
——Raw garlic. *No longer seems necessary to take. Not sure if in the end it was making me feel worst. Maybe useful again in future, will see
——Glycine *Never felt good taking glycine
——Citrate *Worstens eye pressure. Happens with magnesium citrate & potassium citrate. Other mineral forms do not cause issues.
——Apigenin & RLA (for now) *Didn't really notice much
——Black Seed Oil *Caused weird changes to vision (whitening of visual field). Maybe improved POIS slightly
——Shilajit *Caused weird mental symptoms very similar to when people describe acetylcholine overload, like a very subtle depression
Food Sensitivities:——I appear to be sensitive to virtually ALL plant foods, but especially starches. They inflame my symptoms by 900%.
——Monolaurin improves food sensitivities to veggies, but probably still feel my best on a strict Animal-Based.
——Seeminly don't feel good after PUFA meals i.e., almonds, fatty chicken
My POIS Symptoms & Links
Old Symptoms (2018ish Onwards): I used to experience chronically intense brainfog, social anxiety, mood disturbances, and fatigue for at least 3+ days following releasing. I was so unstable at one point I had a fear of developing schizophrenia...
I talk about this in my 6 year journey battling POIS video here. I still have food sensitivities that manifest in the form of body aches and other POIS-like symptoms when eating non animal-based foods.
I first tested fenugreek & garlic with a gluten-free diet on the 07/07/21, having begun a gluten-free diet a few weeks/month prior.
