His training: strength workouts Mon/Wed/Fri 6–6:30 AM · runs Tue/Thu 6–6:30 AM · Taekwondo Wed 6–8 PM + Sat 9–11 AM · light evening workout Sat + Sun 9–9:30 PM. Wednesday is his most demanding day. Her schedule: office weekdays, church Sunday 8:30 AM, no morning training, no evening workouts.

Every dinner now shows 80–120g fish for her. For endometriosis, large red meat at dinner is avoided (pro-inflammatory arachidonic acid), but fish and legumes are actively encouraged. Sardines + soup + swallow targets ~20–25g dinner protein and supports overnight tissue repair.

His lunch must be LIGHT — max 120g starchy carb, lean protein, no palm oil, no beans. Minimum 4 hours between 1:30 PM lunch and 6 PM TKD. Non-negotiable. A heavy lunch causes reflux mid-sparring and performance drops.

Coconut water → water 250ml + pinch iodized salt + squeeze lemon/orange = functionally equivalent electrolytes. Coconut milk → Peak or Carnation evaporated milk diluted 1:1 = same creaminess and overnight flask stability. Both swaps are available everywhere in Lagos.

Used as smoothie base on 7 of 28 days (2–3×/week): Days 1, 5, 10, 13, 17, 22, 25. Small portions (50–80ml) fine at mid-morning snacks. Probiotic capsule at lunch covers the probiotic dose independently of yogurt consumption.

Chamomile (apigenin) acts on uterine smooth muscle — reduces spasms. Dandelion root supports hepatic estrogen clearance — excess estrogen directly feeds endometriosis growth. Artichoke leaf (cynarin) stimulates bile flow and reduces luteal phase bloating. Not optional garnishes.

Steamed cabbage at every lunch and dinner for her. DIM (diindolylmethane), produced when cruciferous vegetables are digested, is the most evidence-backed dietary estrogen modulator for endometriosis. Daily consistent dose matters more than large occasional amounts.

Always pair citrus with beans, leafy greens, liver, or sardines — increases non-haem iron absorption by up to 3×. Never take with tea or coffee (tannins block absorption). The orange at every beans meal and beside the liver are structural, not cosmetic.

Highest single-meal concentration of iron, B12, and zinc in the entire 28 days. Can shift to any day in Week 4 if Day 28 is inconvenient. Repeat every cycle. Avoid tea within 2 hours of eating. Orange is already included.

5g/day stirred into morning shake. Tasteless and odourless. Visible performance benefits appear Days 7–14 of consistent loading. No need for a loading phase. Do not skip on rest days — consistent daily use builds phosphocreatine stores more effectively than on/off dosing.