THE SLUDGE PROTOCOL
Daily nutrition, fiber, and supplement protocol.
Daily Schedule
| Time | Action | Details |
|---|---|---|
| Wake | Prime | 8 oz room temperature water |
| +2 min | The Sludge | 16 oz lukewarm coffee with all ingredients. 60 seconds. |
| +3 min | Chase | 8 oz water with electrolytes |
| +2 hours | Breakfast | All supplements + 500 mg diosmin with food |
| Dinner | Second dose | 500 mg diosmin + 1 tbsp psyllium in 16 oz water + 8 oz chase |
| Bedtime | Magnesium | 400–800 mg magnesium oxide |
The Sludge
One cup. Mixed with purpose. Consumed with urgency.
Ingredients
- Black pour-over coffee — 12–16 oz, cooled to lukewarm
- Undutched cocoa powder — 1.5 tbsp (flavanols + 2g fiber)
- Creatine — 5g
- Ground flaxseed — 2 tbsp (omega-3s, lignans + 4g fiber)
- Inulin — 5g (prebiotic, slightly sweet + 5g fiber)
- Psyllium whole husk — 1 tbsp (gel-forming fiber + 5g fiber)
Method
- Mix everything except psyllium into lukewarm coffee. Stir or blend until combined.
- Add psyllium last. Stir 5 seconds.
- Drink immediately. You have 60–90 seconds before it becomes spackling compound.
- Chase with 8 oz electrolyte water. Not optional.
Why lukewarm? Psyllium gels rapidly in hot liquid. Lukewarm buys you critical seconds. Too hot and the sludge becomes cement before you finish it.
Daily Fiber Breakdown
| Source | Amount | Fiber |
|---|---|---|
| Psyllium (morning sludge) | 1 tbsp | ~5g |
| Ground flaxseed | 2 tbsp | ~4g |
| Inulin | 5g | ~5g |
| Undutched cocoa | 1.5 tbsp | ~2g |
| Psyllium (dinner dose) | 1 tbsp | ~5g |
| Aloha bar | 1 bar | ~10g |
| Meals | Daily food | ~10–15g |
Daily total: ~41–46g fiber
Supplement Stack
With Breakfast (+2 hrs after sludge)
Taken with food containing dietary fat for absorption of fat-soluble vitamins. The 2-hour gap prevents fiber from binding minerals and reducing absorption.
| Supplement | Dose | Purpose |
|---|---|---|
| Multivitamin | Per label | Baseline micronutrients |
| Omega-3 (Fish Oil) | 2g | Anti-inflammatory, vascular health |
| Vitamin D3/K2 | Per label | Fat-soluble, requires dietary fat |
| Zinc | Per label | Tissue repair, mucosal integrity |
| B12 | Per label | Energy metabolism |
| Ashwagandha | Per label | Stress modulation |
| Diosmin | 500 mg | Venous toning, capillary strength |
| Vitamin C | 500 mg | Collagen synthesis, vein wall integrity |
With Dinner
| Supplement | Dose | Purpose |
|---|---|---|
| Diosmin | 500 mg | Second dose, venous support |
Bedtime
| Supplement | Dose | Purpose |
|---|---|---|
| Magnesium Oxide | 400–800 mg | Osmotic GI support |
Required Consumption
Water
- Minimum 3 liters/day (~0.8 gallons)
- Morning protocol covers ~1 liter (8 oz prime + 16 oz sludge + 8 oz chase)
- Dinner psyllium dose needs 16 oz water + 8 oz chase
- Hit 2+ more liters between morning and bedtime
Fiber Sources
- Psyllium whole husk — unflavored, unsweetened, no additives (Yerba Prima, Organic India, or NOW Foods)
- Ground flaxseed — must be ground, not whole. Store in freezer. Buy pre-ground or grind weekly.
- Inulin — chicory root sourced. Dissolves completely.
- Undutched cocoa — natural, not Dutch-processed. High in flavanols.
Ramp-Up Schedule
Do not start all fiber components at full dose. Build over 2–3 weeks.
Week 1: Flaxseed (2 tbsp) + inulin (2–3g) + cocoa in sludge. One psyllium dose (1 tsp, not tbsp) before dinner in water.
Week 2: Increase psyllium to 1 tbsp at dinner. Add 1 tsp psyllium to sludge. Increase inulin to 5g.
Week 3: Full protocol. 1 tbsp psyllium in sludge + 1 tbsp before dinner. All components at target dose.
Optional: BPC-157 (Experimental)
Caution: No validated human dosing. FDA-restricted since 2024. Commercial products have high contamination rates. Do not use with cancer history. Entirely experimental.
- Form: Oral BPC-157 arginate
- Dose: 500 mcg twice daily, empty stomach
- Timing: 30 min before breakfast and 30 min before dinner
- Cycle: 4–8 weeks on, 2–4 weeks off
- Sourcing: Require third-party COA with >98% purity + endotoxin testing
This document is for personal reference only and does not constitute medical advice.