Must Have
Foundation
Hemp seeds
Foundation protein and mineral base. Supports muscles, nerves, and calm daily energy.
- Complete plant protein
- Mineral support
- Stable daily energy
The Monster Mash
A warm, food-first rebuild for spine, nerves, and recovery.
This is the daily food ritual I have followed for many months, roughly five days per week. It is a warm, whole-food-based rebuild designed to support connective tissue, discs, nerves, circulation, and long-term structural resilience. The foods must be organic, as much as possible. I have chosen the best easily avaliable sourses. These are your healing foods, eat the best ones you can find!
Improved fascial glide
Improved recovery
Better sleep
How I prepare it
- 1Dry ingredients into a bowl.
- 2Boiling water over the powders and seeds; stir thoroughly.
- 3Cover with a plate; sit about 5 minutes.
- 4Stir again, then add fats, nuts, and fruit last.
Udo's oil and walnuts are added after the heat step to protect delicate fatty acids.
Must Have Ingredients
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Core rebuild
Must Have
Circulation
Beetroot powder
Supports circulation and oxygen delivery to spinal tissues.
- Circulation support
- Better tissue perfusion
- Steady energy
Must Have
Terrain
Spirulina
Dense micronutrients and gentle protein for terrain and inflammation support.
- Micronutrient density
- Daily terrain support
- Pairs well with honey
Must Have
Catalyst
Vitamin C (calcium ascorbate)
Required for collagen synthesis. Buffered and gentle on digestion.
- Collagen support
- Antioxidant support
- Buffered form
Must Have
Carrier
Raw honey
Mild carbohydrate and enzyme support to improve uptake and energy stability.
- Improves palatability
- Gentle energy support
- Pairs with cinnamon
Must Have
Hydration
Chia seeds
Hydration, fiber, and omega support for fascial glide and regularity.
- Soluble fiber
- Supports elimination
- Thickens naturally
Must Have
Structure
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Collagen peptides
Structural substrate for discs, ligaments, tendons, and fascia.
- Connective tissue support
- Pairs well with vitamin C
- Easy to mix
Must Have
Energy
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Creatine monohydrate
Supports cellular energy, posture, and nervous system resilience.
- Cell energy support
- Postural endurance
- Recovery support
Must Have
Membranes
Udo's oil
Essential fatty acids for nerve signaling, membranes, and inflammation balance.
- Fatty acid balance
- Nerve signaling support
- Added after heat
One ingredient per week
Each week, one ingredient: function, how much to use, how to use it, what to watch out for, and the product link. This is how you build the full stack without overwhelm.
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Layer In As You Go
These deepen the effect over time. Add them one at a time after the core is stable.
Support layer
Layer In
Nerves
Lion's mane
Supports long-term nervous system repair and improved alertness.
- Gradual support
- Non-stimulant profile
- Works best consistently
Layer In
Terrain
Cilantro (dried leaf)
Low-dose daily terrain support and digestive balance.
- Easy daily addition
- Works best gradually
- Pairs with the core bowl
Layer In
Balance
Ceylon cinnamon
Supports glucose stability and circulation.
- Pairs well with honey
- Small dose is enough
- True Ceylon preferred
Layer In
Fuel
Unsweetened coconut
Stable fats and calories to smooth energy and improve satiety.
- Improves texture
- Supports steady energy
- Easy to add gradually
Layer In
Omegas
Walnuts
Omega fats and polyphenols. Added after heat step to protect oils.
- Omega support
- Improves satiety
- Added last
Taken separately
Glycine is taken at night in water for sleep and nerves. Bamboo silica is taken daily, split into two doses, for connective tissue and hair support.
Taken Separately
Sleep & Nerves
Glycine
A simple amino acid used at night to support nervous system calm, sleep depth, and tissue repair.
- Supports sleep quality
- Calms the nervous system
- Commonly paired with collagen use
Taken Separately
Connective Tissue
Bamboo Silica
Concentrated plant-based silica used to support connective tissue integrity, hair thickness, and long-term structural resilience.
- Supports connective tissue strength
- Hair thickness and quality support
- Often split into morning and evening use
Changes noticed after about four months
This is lived experience, not a medical claim. Consistency mattered more than dose.
- Improved fascial glide and body pliability
- Perfect elimination and better digestive regularity
- Improved recovery
- Improved energy and alertness
- Better sleep
- Noticeable changes to hair thickness and color
Simple, repeatable, food-first
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