6:30–7:30 AM – Wake & Hydrate
- 1 glass water
- Optional: small splash of lemon
- Relax jaw, shoulders, and deep breaths for 2–3 minutes
7:30 AM – Breakfast / Shake
- Banana + celery + plant protein shake
- Optional small oats or soft fruit
- Supplements with meal:
- Multivitamin
- Choline (if not taken earlier)
- Curcumin + black cumin seed oil
- CoQ10
- Omega-3
- Milk thistle
Tip: Take fat-soluble supplements (curcumin, CoQ10, omega-3) with meal for absorption.
8:30–9:00 AM – Gentle Movement
- Short walk or 5–10 minutes of stretching / dancing
- Focus on relaxing jaw, shoulders, and back
10:30 AM – Mid-Morning Boost
- TUDCA 250 mg on empty stomach (or split dose, if tolerated)
- Optional: small glass of water or herbal tea (dandelion, rooibos)
12:00 PM – Lunch
- Light meal: cooked veggies + soft protein + small starch (rice, quinoa, sweet potato)
- Supplements with meal:
- B-complex (energy support)
- Magnesium (glycinate or citrate)
Tip: Avoid large fatty meals; keep digestion gentle
1:00–2:00 PM – Rest / Quiet Time
- Sit, lie down, or light reading
- Keep jaw relaxed
- Deep breathing for 2–3 minutes
3:30 PM – Afternoon Micro-Win
- Optional: small snack (fruit, nuts, or another small shake)
- L-theanine if feeling nervous or tense
- Gentle stretching or short walk
5:00 PM – Optional Second TUDCA Dose (if splitting)
- 250 mg on empty stomach, at least 3–4 hours after breakfast dose
6:30 PM – Dinner
- Lightly cooked veggies + soft protein + small starch
- Avoid heavy fats, alcohol, sugar
- Optional: small portion of fermented food (probiotic support)
7:30–8:00 PM – Evening Wind Down
- Gentle stretching or breathing
- Jaw relaxation
- Warm herbal tea (rooibos, peppermint)
- Optional: Lion’s mane mushroom (neuro-support)
9:00–10:00 PM – Pre-Bed
- Magnesium (if not taken at lunch)
- Quiet environment, avoid screens if possible
- Deep breathing or guided relaxation
Throughout the Day
- Hydrate regularly: sip water
- Take short micro-breaks every 2–3 hours if brain feels foggy
Notes
- Start slowly with new supplements: NAC, CoQ10, L-theanine, Lion’s mane
- Only introduce one at a time to notice effects
- Focus on physical comfort first
- The goal is energy restoration and liver support, not productivity yet