REALM Holistic · Personal Protocol
Recovery
Protocol
Begin these on day one. Space all supplements minimum 2hrs from doxycycline doses.
| Supplement | Dose | Timing | Purpose |
|---|---|---|---|
| Saccharomyces boulardii Start immediately |
5–10 billion CFU | 2hrs away from each doxy dose | Gut flora — yeast-based, antibiotic-resistant |
| Magnesium glycinate | 400mg | Evening | Serotonin cofactor · muscle · sleep |
| B-complex (with P5P) P5P form only |
1 cap standard dose | Morning with food | Serotonin synthesis · antibiotic depletion |
| CoQ10 Ubiquinol form |
200mg | With a fatty meal | Mitochondrial support · doxy side effect buffer |
| Vitamin D3 + K2 | 2000–4000 IU D3 / 100mcg K2 | With fatty meal | Immune + respiratory + musculoskeletal |
| Omega-3 EPA/DHA | 2g combined EPA+DHA | With food | Anti-inflammatory · connective tissue |
| NAC 2hrs from doxy |
600mg | Morning with food | Glutathione precursor · lung · liver |
| Milk thistle 70–80% silymarin |
400–600mg silymarin | Split AM/PM with food | Liver protection during antibiotic clearance |
| Hawthorn 1.8% vitexin |
300–500mg extract | 2x daily with food | Cardiac tissue support · antioxidant |
Continue during-course supplements. Add these in the 2–4 weeks following your last dose.
| Supplement | Dose | Timing | Purpose |
|---|---|---|---|
| 5-HTP Max 4 weeks |
50–100mg | Evenings only | Serotonin precursor · post-antibiotic mood |
| Turkey tail Dual-extract preferred |
1–2g (or 500mg extract) | Morning | Selective prebiotic · PSK immune modulation |
| Collagen peptides | 10–15g | With vitamin C — take together | Connective tissue repair |
| Vitamin C (liposomal) | 500–1000mg | With collagen | Collagen synthesis cofactor |
| MSM | 1–2g | With food, split AM/PM | Sulfur donor · connective tissue repair |
| Boswellia 65% AKBA extract |
300–400mg | With food | Musculoskeletal anti-inflammatory |
| Quercetin | 500mg | With NAC or separately | Mast cell stabilizer · airway · antioxidant |
| L-Glutamine | 5–10g powder | Empty stomach AM or between meals | Gut lining repair · enterocyte fuel |
| Calcium-D-Glucarate | 500mg | With meals | Estrogen clearance · beta-glucuronidase inhibition |
| Burdock extract | 300–500mg | 1–2x daily with food | Lymphatic clearance · prebiotic · liver drain |
| Saw palmetto 85–95% fatty acids |
320mg extract | Daily with food | DHT / androgen support — assess need first |
Before bed · musculoskeletal guarding
Reduces local inflammation + lymph congestion
Bronchial support · lung tissue clearance
Antimicrobial · airway antispasmodic
Rotate kefir · sauerkraut · yogurt for diversity
Gut lining repair · mineral repletion
All supplements minimum 2hrs from doxycycline doses unless noted otherwise.
On waking — empty stomach
- 10 min sunlight first
- Ginger tea before eating
Morning with fatty breakfast
- D3/K2 — 2000–4000 IU / 100mcg
- CoQ10 (ubiquinol) — 200mg
- Omega-3 EPA/DHA — 2g
- B-complex (P5P) — 1 cap
- NAC — 600mg
- Milk thistle — half dose
- Hawthorn — 300–500mg
2hrs away from each doxy dose
- S. boulardii — 5–10B CFU
- NAC — space from doxy
Midday / Lunch
- Milk thistle — half dose
- Hawthorn — 300–500mg
Evening / Dinner
- Magnesium glycinate — 400mg
- MSM — 1g (if starting early)
Before bed
- Magnesium oil topical — 5–8 pumps
- No screens 30min before sleep
- Bone broth if hungry — gut lining
Continue all during-course supplements. Layer these in starting 2–3 days after last dose.
On waking — empty stomach
- L-Glutamine — 5–10g powder in water
- Turkey tail — 1–2g
- 10 min sunlight
- Ginger tea
Morning with fatty breakfast
- D3/K2 — 2000–4000 IU / 100mcg
- CoQ10 (ubiquinol) — 200mg
- Omega-3 EPA/DHA — 2g
- B-complex (P5P) — 1 cap
- NAC — 600mg
- Milk thistle — half dose
- Hawthorn — 300–500mg
Midday / Lunch
- Boswellia — 300–400mg
- MSM — 1g
- Quercetin — 500mg
- Milk thistle — half dose
- Calcium-D-Glucarate — 500mg
- Burdock extract — 300–500mg
With collagen dose
- Collagen peptides — 10–15g
- Vitamin C (liposomal) — 500–1000mg
- Take together — C is required for synthesis
Evening / Dinner
- Magnesium glycinate — 400mg
- MSM — 1g (second dose)
- Boswellia — second dose if needed
- Saw palmetto — 320mg (if using)
Before bed
- 5-HTP — 50–100mg (max 4 weeks)
- Magnesium oil topical — 5–8 pumps
- No screens 30min before sleep
- Fluoroquinolones contraindicated — confirm doxycycline with prescriber, flag connective tissue fragility at every appointment
- CoQ10 — ubiquinol form only, not ubiquinone. Significantly better absorbed under oxidative load
- Boswellia — check AKBA % on label. Generic without this listed is likely underdosed
- NAC + Quercetin — space 2hrs from doxycycline. Strong antioxidants can buffer antibiotic mechanism
- 5-HTP hard stop at 4 weeks — do not combine with SSRIs or serotonergic medications. Start 2–3 days post-course
- Turkey tail — dual-extract preferred (hot water + alcohol) to get both beta-glucans and triterpenes
- Burdock — start toward end or after course, not mid-treatment during bacterial die-off
- L-Glutamine — take on empty stomach for gut lining efficacy; not the same effect with food
- Calcium-D-Glucarate — supports estrogen clearance via beta-glucuronidase inhibition; particularly relevant post-dysbiosis
- Saw palmetto — hold until post-course, then assess hormonal picture before adding
Breakfast
Morning · Spleen Qi activation · serotonin precursors · gut seeding
Congee is the Spleen Qi rebuilder — easy to transform, directly restores post-antibiotic digestive fire. Dates tonify Blood for mood. Goji nourishes Liver and Kidney essence.
Black sesame nourishes Liver Blood and Kidney Jing — the deep essence that governs sinew and connective tissue. Kefir seeds the gut flora that rebuilds serotonin production.
In TCM, liver feeds liver — organ meats nourish the organ of the same system. Liver tonifies Blood, which is what Liver Qi Stagnation depletes. B6 and B12 here are your serotonin cofactors.
Lunch
Midday · Damp-Heat clearance · anti-inflammatory · connective tissue loading
Mung beans are the premier Damp-Heat clearing food in TCM — directly addresses the pelvic infection pattern. Turmeric moves Liver Qi and Blood simultaneously. This is medicinal food.
Fennel moves Qi in the middle jiao and warms digestive stagnation. Lentils tonify Spleen and Stomach. Sardines provide the Kidney essence (Jing) nourishment needed for connective tissue depth repair.
Job's tears drain dampness — one of the strongest damp-clearing foods available, directly relevant to the infection pattern. Chinese yam simultaneously tonifies Spleen and Kidney without creating more dampness.
Dinner
Evening · Liver Blood nourishment · Qi movement · deep tissue repair · serotonin precursors
Lamb is a warming Blood tonic in TCM — specifically indicated for Liver Blood deficiency driving tendon and sinew issues. The collagen from slow cooking feeds connective tissue directly. This is a deeply restorative dinner.
Miso is a fermented food that tonifies Spleen and seeds gut flora — your evening microbiome feed. Salmon nourishes Kidney essence. Broccoli clears heat and supports the Lung's detox function via sulforaphane.
This is a classical Qi tonic broth — huang qi builds Wei Qi (immune surface at the lung), fu ling calms the mind and tonifies Spleen simultaneously. Turkey is your tryptophan source for evening serotonin production. Cook the astragalus root directly in the broth, remove before eating.
Morning
- 10min sunlight before breakfast
- Ginger tea before eating
- Take B-complex + CoQ10 with breakfast fat
- S. boulardii 2hrs before or after doxy
- L-Glutamine powder on empty stomach (post-course)
Midday
- Largest meal of the day — Spleen strongest at noon
- Thyme or mullein tea after lunch
- Milk thistle with lunch
- Brief walk post-meal — rhythmic movement activates serotonin
Evening
- Lighter than lunch
- Magnesium glycinate after dinner
- 5-HTP (post-course) with evening meal
- Magnesium oil on tight areas before bed
- No screens 30min before sleep — serotonin → melatonin conversion
Throughout
- Rotate fermented food with every meal
- Bone broth as a between-meal drink
- Warm water — cold dampens Spleen Qi in TCM
- Avoid raw cold foods during the antibiotic course