Appendix · Updated when it changes
What I actually do, every day
Not a recommendation — a disclosure. This is my current routine after years of trial and error, with each item linked to the entry that explains why it made the cut.
Draft — seeded from the design mock; the author reviews before launch
Morning
- Collagen peptides 10 g + vitamin C 50 mgSTRONG
- Vitamin K2 (MK-7) with breakfast fatPROM.
Pre-training
~60 min before load
- Timing note The collagen dose above moves here on lifting days — synthesis markers peak when loading follows ingestion.STRONG
- Leg strength block slow tempo, pain-free range onlySTRONG
With dinner
- Bone broth chicken feet batch, ~2 cupsANECD.
- TMG 1 gPRECL.
Cycles
not daily
- Peptide cycles see the entry for what I've tried and droppedANECD.
What I avoid: routine NSAIDs, corticosteroid shots, loading through sharp pain
Caution