Gratitude

[LucH]

*) Additional nutrients for thyroid
Iodine (Fucus 225 mcg every other day, at first, 3x/wk) and selenium (100 mcg 2x/wk).
Zinc if you don’t eat meat. => I Mg Zn Fe.
Comment: Not a god idea to take 200 mcg selenium every day, except in cure (detox). Too much of a good thing is bad. 100 mcg is fine. Otherwise pro-oxidant (AO) when in excess.
See too the interaction with other AO.
*) Effet de synergie avec la vitamine E (Synergy effect with vitamin E)
http://mirzoune-ciboulette.forumactif.org/t30-vitamine-e-plus-qu-une-vitamine#60
“Vitamin C regenerates vitamin E and vitamin E protects β-carotene, helped in this by polyphenols. In the event of β-carotene supplementation, vitamin C regenerates vitamin E and β-carotene, and β-carotene seems to protect vitamin E without really explaining this phenomenon "(1)
Savings effect
Vitamin E is not just a vitamin. Vitamin C makes it possible to recycle oxidized vitamin E and thus prolong its lifespan. The same goes with glutathione which is thus saved for other more useful functions (detox). Glutathion is our antioxidant master. Vitamin E protects against the deleterious effects of polyunsaturated fatty acids when the latter are in excess. And it is quickly done!

1. John Libbey Eurotext - Anti-oxydants d’origine alimentaire : diversité, modes d’action anti-oxydante, interactions. Auteur : Claude Louis Léger.

*) Lunch: white rice, beans, salad, rotating protein (lean beef, chicken breast, or tilapia).
I’d mix white rice with lentils (I eat basmati rice 55 g + 33 g pink lentils) and add some butter to optimize the amino acid profile and to slow down the digest process (glycemic load).
Combining rice and lentils creates a complete protein profile. Lentils are rich in lysine but low in methionine, while rice is low in lysine but high in methionine and cysteine. Pairing these two foods effectively fills each other's amino acid gaps. Not required at each time. Just to alternate.
NB: I alternate meat type:
Tilapia is cheap and poor in PUFA (when pond fish are not fed with soy- and corn-based meal and fish scraps). Tilapia is inexpensive to raise. However, it is often heavily farmed in dense conditions, which increases the risk of disease and can lead to the overuse of preventative antibiotics.
Alternative: certified tilapia brands at the supermarket, with Recognized Certification Logos like ASC. Avoid tilapia sourced from China and South-Asia.
Other examples: Le Lieu Noir (ou Colin), Le Merlu (ou Colin blanc), Le Merlan, Le Tacaud (Pollack or coalfish, Hake or whiting-pollack, Whiting, Pout). I do not eat aiglefin / haddock
(predator => Hg as HM.)
I alternate the meat type, 2x/wk each type: beef, lamb, fish or seafish, duck, poultry. Very few pork (RP’s advice).

*) Dinner: either omelet (2 eggs) + ground beef, or just 2 fried eggs. Always followed by honey + coconut oil (1tsp) + glycine 2-5g before bed.
=> OK but we need variety. I’d take my carrot salad here, as first plate, with lemon juice or organic cider vinegar. I vary with one third apple fruit added.
NB: I “soak” most of my fruit in water with baking soda—aiming for a pH of 8.5—to remove most pesticides. It requires 12 minutes. This has been scientifically established for most pesticides and maximum residue limits (MRLs). Don't follow the other advice found online...

• Regular milk caused mild GI discomfort, A2 doesn't.
  => Fine. Listen to your sensations. I limit my take to one big glass per day, most of the time (240 ml).
  I drink full fat milk. Half-fat is acceptable but it has been manufactured (the whole fat has been taken-away + 2 % add with cream afterwards). Mind the kind as you do is fine.
• Eggs: I’d limit eggs to 3x/wk to avoid a possible delayed allergy reaction. Not sure.
  You balance well with glycine to dampen / balance excess leucine (egg). The fact they are pasture-raised is adequate for omega-3 but it doesn’t change the situation. Alternate. I sometimes eat 6 small raw cane eggs (12 eggs in a box) with a pinch of salt.
  Honey here is half glucose and fructose. Fructose gets stored in adipocytes because there is no more room left in the liver. It’s not a problem at breakfast.
  I alternate between these types: acacia honey, coconut blossom sugar (bought at an organic store), dark maple syrup (containing trace elements), and Rapadura sugar.
  Coconut oil if fine.
  NB: Brown cane sugar is a deception (adding a little molasses does nothing to change the fact that it is a devitalized sugar).
  Beans: OK 2x/wk. There are antinutrients (anti-protease). So limit the take. Only when digestion is fine. I often eat tomato beans with a tomato sauce with homemade bread. Delicious but …
  By the way, moderate wheat bread because of alpha-gliadin (from blé /wheat). Only once a day.
  Impact on the integrity of the brush border (zonulin). Recovery and repair take place overnight, provided there hasn't been excessive strain elsewhere (microbiota).
  Figure: immune reaction from different food sources
  
  Blé = wheat
  lait = milk
  avoine = oat
  riz = rice

[LucH]

Migraine as a body reaction
As I can see, there are intermittent and high attack of “migraine”.
Headache is quite different from migraine. Migraine is more pulsatile and more often affects one side of the head, most of the time with an aura phase (announcement). Both can be harmful.
Migraine Attack description:
• Pain Quality: Intense, throbbing, or pulsating.
• Location: Typically localized to one side of the head.
• Associated Symptoms: Heightened sensitivity to light, sound, and smell, along with nausea or vomiting.
• Impact: Often severely disabling, making routine physical activity and everyday tasks impossible.
• Aura Phase: About one-third of people experience auras (visual disturbances like flashing lights or zigzag lines) before the pain hits

What you’ve notices as a trigger:
Fasting, pesticide exposure, pine nuts + blackcurrant juice (high tannin/anthocyanin load => histamine reaction)
Mind combo with tannin (wine, tea, coffee), amine (banana), E250-253, tyramine and glutamate (in pre-packed food). Alcohol and heavy meal (liver process); acute stress event.

Analyze:

• Get informed on how to modulate a histaminose (food to moderate and DAO supplement).
• Need to balance microbiota: ProBiota HistaminX from SeekingHealh + adapted food menus at the beginning of the process.
  DAO supplement: Life extension, Food sensitivity relief (20 000 DAO UI)
  Bisglycinate Zinc 10-15 mg
  Bisglycinate copper 1 mg (for SOD enzyme)
  TMG 500 mg (methylation) once a day. Life extension
  Choline & inositol 500 Nature’s way (250 mg of each one) if you don’t eat eggs. Moderate bone broth when in crisis (histamine).
  Enzymes: Enzymedica lipo gold. I take one when the menu is heavy to digest. Not with beans (anti-protease) but later then.

*) Next chapter: how to manage stress hormones when in excess:
Overproduction of serotonin and cytokines Estrogen’s influence on histamine, serotonin and edema) (see RP’s links, already mentioned).
Relax technique (sophrology or breath technique).
When to use L-theanine and magnesium bisglycinate.
HPA axis activity is regulated via the negative feedback actions of the glucocorticoid hormones. Critical pathway: cortisol → serotonin → melatonin.
Underestimated latent stress impacts HPA axis. Chronically elevated cortisol depletes available 5-HTP, reduces conversion to serotonin, and blocks nighttime melatonin synthesis. Possible result when repeated: insomnia, rebound fatigue, and resistance to calming supplements.
=> Tisane with chamomile (soothing effect) or ginger root / mint leaves (digestion). Ashwaghanda

Useful info:
Micronutritional Support (Dr. D’Oro)
Certain dietary supplements can stimulate histamine elimination pathways by supporting key detoxification routes. There are three distinct pathways; the primary one operates in three stages, utilizing methylation first (involving vitamins B12, B9, and B6, plus magnesium), followed by MAO activity, and finally the aldehyde dehydrogenase step. Candidiasis can block this last step, explaining why histamine levels may rise during a fungal overgrowth. The DAO (diamine oxidase) pathway may require additional intake of vitamin B6, magnesium, and copper.
Intestinal histamine elimination can thus be enhanced by taking supplements that support methylation and DAO activity (vitamins B1, B5, B6, B9, B12, and magnesium), as well as by taking diamine oxidase directly as a supplement. Intestinal chelators (such as activated charcoal or zeolite) may also be recommended during flare-ups; these offer the added benefit of absorbing endotoxins, pesticides, heavy metals, and gases.
Dr A. D’oro https://www.lanutrition-sante.ch/le-sibo-partie-4-intolerance-a-lhistamine/

WHAT TO EAT FOR DAO?
The DAO enzyme is dependent on vitamin B6, B12, iron, copper and vitamin C, so it makes sense to increase the intake of these compounds.
Copper and Vit C are crucial components of the DAO enzyme and B6 is a key cofactor that enables DAO to degrade histamine.
Ashwaghanda (But maybe with a double sword effect.
https://www.santescience.fr/ashwagandha/
Sérotonine et Ashwagandha
https://raypeatforum.com/community/threads/ashwagandha-for-subclinical-hypothyroid.19607/#post-265238
300 mg to 500 mg/day, at meal time.
https://www.braintropic.com/nootropics/ashwagandha/
NB: If you are prone to migraines, it might be wise to counteract the increase in serotonin. Not to take if suffering from an auto-immune illness (PR arthritis, lupus, SEP).
Life Sci. 2003.
Ashwagandha may induce the synthesis of inducible nitric oxide synthase expression likely by acting at transcriptional level. The increased nitric oxide production by macrophages could account, at least in part, for its immune stimulating properties.

[LucH]

Adaptogenic plants and herbal medicine for burnout
Ashwagandha or Rhodiola rosea?
Context:
Fatigue, slightly low waking body temperature (between 36°C and 36.5°C), underlying stress, anxiety.
Herbal medicine
In herbal medicine, the treatment of “burnout” relies primarily on adaptogenic plants to help the body adapt to stress, regulate cortisol levels, and combat fatigue without causing dependency. These plants should be incorporated into a comprehensive medical care plan; they are not sufficient on their own. Therapists often recommend these plants (in extract form), specifically suggesting ashwagandha when there are co-occurring thyroid issues.
NB: I used the word “burnout” to simplify. Not correct when adrenal glands are still functioning but at an erratic level. Be cautious in this last case (one shot).
Key plants often used in herbal medicine and their modes of action
 Rhodiola (Rhodiola rosea): Ideal for managing overwork and nervous fatigue. It stabilizes emotional fluctuations, boosts mental energy, and helps regulate cortisol levels. [1, 2, 3]
 Ashwagandha (Withania somnifera): A quintessential Ayurvedic herb that acts as a nervous system regulator. It is highly effective for reducing anxiety and improving sleep quality. [1, 2, 3, 4, 5]
 Ginseng (Panax ginseng) or Eleutherococcus: Recognized as powerful tonics, they are often recommended during recovery to restore physical and mental energy, typically taken in the morning. [1, 2, 3, 4]
 Blackcurrant or Oak buds (Gemmotherapy): Used to stimulate exhausted adrenal glands and deeply revitalize the body. [1, 2, 3]

Talk with AI (Google):
I drive / guide AI towards ashwagandha.
Physical exhaustion with anxiety and insomnia (the appropriate choice here)
 Plant: Ashwagandha (Withania somnifera)
 Action: Calms the nervous system, restores overall energy, promotes restful sleep.
 Format: Powder or dry extract (capsules).
 When to take: Late in the day or at dinner.

[LucH]

Chapter: Managing Excess Stress Hormones (Cortisol, Adrenaline)
When the body is under stress or facing an energy deficit, the liver can no longer store sufficient glycogen. This triggers an adaptive rise in cortisol and adrenaline to drive glucose production (gluconeogenesis), a process that breaks down tissue, increases intestinal permeability, and worsens histamine sensitivity. [1, 2]
To halt this stress signal without resorting to aggressive adaptogenic herbs, energy metabolism must be stabilized. [1]

1. The standard Carbohydrate/Protein ratio (Anti-Cortisol)
   Beware of reactive hypoglycemia. Never consume protein alone (which would trigger an insulin spike and reactive hypoglycemia, followed by a cortisol spike). Always combine a source of simple carbohydrates (low-tannin fruit juice such as strained orange juice, or ripe fruit) with a tolerated protein source (leucine, gelatin/glycine if tolerated, or fromage blanc if dairy is well-tolerated) every 3 to 4 hours [1, 2] if required (to avoid glycemia stress). Alternate sources.
   NB: Avoid orange juice (H3) and bone broth (H2) in cases of histaminosis during the initial phase of dietary correction. Wait for symptoms to subside.
2. Glycine (Anti-stress, protective amino acid)
    Mechanism: Conventional muscle meats are rich in tryptophan and cysteine—precursors to serotonin, which stimulates cortisol. Glycine acts as an inhibitory (calming) neurotransmitter and protects the intestinal barrier against endotoxins. [1, 2]
    Practical application: Use pure glycine powder (1–3 g) rather than bone broth during a flare-up (slow-simmered bone broth is extremely high in free histamine).
3. Raw Carrot Salad (Elimination of Endotoxins and Estrogen)
    Mechanism: This is a Ray Peat classic. Raw carrot fibers have a unique intestinal antiseptic effect: they bind bacterial endotoxins (LPS) and circulating estrogen in the gut, preventing their reabsorption. Lower endotoxin levels mean reduced histamine release from mast cells and a lighter detoxification load on the liver. [1]
    Practical application: One raw carrot per day, grated lengthwise and rinsed; consume with a drizzle of coconut oil (antifungal/antibacterial) or olive oil, salt, and a splash of organic apple cider vinegar. Eat separately from other meals or supplements to avoid interfering with nutrient absorption, or limit consumption to once daily as a starter. [1]
4. Salt (Sodium) and Magnesium (Adrenaline Regulators)
    Mechanism: Sodium deficiency activates the renin-angiotensin-aldosterone system, increasing adrenaline and cellular stress. Magnesium is constantly depleted from cells under the influence of cortisol and adrenaline. [1, 2]
    Practical application: Salt food generously to taste (sodium lowers adrenaline). Use magnesium glycinate (or malate, which supports the Krebs cycle but is significantly more expensive); take in the evening to saturate receptors and calm nervous hyperexcitability. [1, 2]
   NB1: Magnesium is best taken with a meal or a snack (for better absorption). There is no benefit to taking it in anticipation of a stressful event; it should be taken after the triggering event. Dr. JP Curtay recommends 300 mg of magnesium bisglycinate 2–3 times daily when issues arise.
   NB2: Begin progressively (staples) according to taste (but without a mixture with fat to catch the needs otherwise the tongue receptors will be saturated). Try to optimize potassium too. Important (ratio).
5. Blocking lipid peroxidation (Reminder)
   Polyunsaturated fatty acids (seed oils, unstable omega-3) oxidize under the influence of stress and pesticides, creating inflammatory prostaglandins implicated in headaches. Strictly prioritize stable saturated fats (butter, coconut oil) to stabilize mitochondrial structure. [1, 2, 3] Olive oil is acceptable for raw vegetables (AO).
   NB: I have refined the AI's output here; it was initially too generalized. I used a shorthand term ("burnout") that was clarified afterwards.

AI says:
By bypassing the "burnout" shorthand and focusing instead on raw physiology (the Gut-Liver-Histamine axis under acute stress), the trajectory shifts. Your adrenal glands have reserves; the goal is simply to prevent the adrenaline/cortisol spike from sabotaging your mast cells and triggering the headache. [1]

LucH says:
Well perceived.

IA says:
Regarding Ashwagandha (Withania somnifera), the answer is: Yes, but subject to strict timing conditions—and this fully validates your interpretation of Ray Peat.

Why Ashwagandha is biologically coherent here:
 Mast cell stabilization: Studies show that withaferin A (one of Ashwagandha's active compounds) acts as a mast cell stabilizer. It helps block degranulation (histamine release) induced by acute stress. [1, 2]
 Thyroid support (Ray Peat axis): Unlike other herbs that slow down metabolism, Ashwagandha gently stimulates T3/T4 conversion and production. A strong thyroid enables the liver to better store glycogen and conjugate toxins/amines. [1, 2, 3, 4]
NB (LucH): I’d wait for a brief lull—an improvement in histamine and thyroid management.
 Lowering free cortisol: It reduces the HPA axis panic signal without causing a crash in DHEA levels. [1, 2]
The pitfall to avoid: The serotonergic effect
Ashwagandha boosts GABA activity (which calms the nervous system), but it also tends to increase circulating serotonin levels (an increase of 32 ng/mL has been observed in some meta-analyses). [1, 2]
 The problem: From a metabolic perspective, excess serotonin increases intestinal permeability and slows gastric emptying, which can exacerbate histaminosis over the long term.
 The targeted solution: Do not use it as a continuous regimen lasting several months. Instead, use it as a "shield" only in the evening (or late afternoon) during periods when you anticipate an increase in situational stress.

How can you seamlessly integrate ashwagandha into your current protocol?
Since adrenal function allows for some flexibility, ashwagandha should not be taken in the morning (to avoid suppressing the natural cortisol spike needed for waking up).
 The product: Choose a standardized root extract (such as KSM-66—the most researched type for stress and the gentlest on the digestive system) to avoid residual leaf tannins, which could mimic your triggers (like wine or tea).
 Dosage: 300 to 600 mg per day.
 Timing: With the evening meal or at bedtime. GABA will help buffer any residual adrenaline from the day. [1, 2, 3, 4]

A note on synergy with the supplements:
Ashwagandha will optimize the effects of your Zinc/Copper (supporting the SOD enzyme, which protects mast cells against oxidative stress) and your TMG (since methylation is required to clear histamine via the HNMT enzyme). [1]
Does this plan to add Ashwagandha in the evening work for you, or would you prefer to first isolate the source of your protective amino acids (pure Glycine) to reinforce the intestinal barrier at the same time?
NB (LucH): taurine and glutamine would do the job better (mucin). No glutamine when there is a suspicion for candidosis (white tongue).

LucH says:
Agreed. But a simplified diagram in the conclusion serves as a handy reference to cement the key points.

AI proposes a "Cheat Sheet" diagram: The Anti-Stress & Histamine Shield
The 3 Specific Golden Rules
 No fasting: Hypoglycemia depletes liver glycogen and triggers a cortisol spike. Eat every 3 to 4 hours. Three meals and two snacks are better than three large meals.

 Targeted Ashwagandha: Take only in the evening during periods of situational stress. Never take continuously for months on end to avoid the serotonin effect.
 Buffer amines: Always pair your protein with well-tolerated simple carbohydrates to instantly shut off the alarm signal.

LucH says:
The diagram doesn't help: it doesn’t do the job! I’ll do it I another way.
Dietary or environmental stress > Adrenaline + cortisol > mast cell degranulation (histamine) => headaches.

Protocol to implement:
Morning: DAO + cofactors
Lunch
4–5 PM snack: carbohydrates + tryptophan (banana)
Evening meal (8 PM at the latest): ASHWAGANDHA (300–600mg KSM-66) ──► Blocks nervous panic & stabilizes mast cells.

Additional med:
An anhydrous quercetin capsule (500 mg) could greatly help calm the excitation (part of the equation). You reduce intake via H3 and L3 while simultaneously taking DAO. It is a holistic approach.
Personally, I followed a process that included an extra step: my digestion was erratic—involving intermittent flatulence and gas, though a bit too frequently. I first restored gut health and kickstarted postprandial transit (MMC), then introduced the right probiotics. Be careful with strain selection in cases of histaminosis.
Hope it could help.

NB: The given references aren't registered directly here. You can see them on my forum (same post, but the main tittle begins with "English corner: ---" => English corner: Migraine, thyroid & Temp

[sunsunsun]

gratitudemaxxing

[MateLover87]

@LucH Thanks for all the detailed review. I will consider most of it including reducing the Yerba Mate intake. WIll post an update in a month.

[LucH]

@MateLover87 said:

WIll post an update in a month.

Well thought
First of all: Get informed and plan a progressive approach, with staples.
Bring useful material (supplement, info how to practice, menus, etc.).
Don't be too streng / severe with yourself (up and down are possible) if you're following well what you've planned.
I'd begin by targeting histamine and by using a relax technique. I've set 3 musical alerts on my phone: 9.30' 16.00' and 20.00' (breath relaxation for 3 minutes).

[MateLover87]

@LucH

Hi , wanted to share a one-month follow-up since my original post and your helpful analysis.

Protocol additions since last post:
Following your recommendations, I added:
→ L-Theanine 100mg (afternoon)
→ Taurine 500mg (afternoon)
→ Kelp Iodine 300mcg (3x/week)
→ Ashwagandha KSM-66 (evening — noticeable calming effect, especially after stressful days)
→ B-Complex (daily)
→ Also adjusted: selenium reduced from 200mcg daily to 200mcg 3x/week (couldn't split capsule, so this was the closest approximation to your 100mcg/day suggestion)

Chimarrão (yerba mate): reduced from 0.8L to approximately 2 cuias/day, last one before noon as you suggested. Some days I´m skipping Yerba Mate and drinking Coffe with milk and sugar (one cup a day)

---

Family vacation without migraine

I took a week-long family trip — historically one of my highest-risk scenarios because I lose control over food quality, sleep schedules, and stress levels. This time:
→ Zero migraines during the entire trip
→ Avoided PUFAs as much as possible but wasn't rigid about it
→ Had a few glasses of red wine on two occasions — historically my strongest and most reliable trigger — and came through completely unaffected

This was genuinely remarkable. Pre-aspirin, one glass of red wine was nearly guaranteed to trigger a severe unilateral migraine within hours. Now, with the full protocol running, I tolerated it without consequence.

The one episode: July 26th
After returning from vacation, I competed in a Crossfit event on July 25th (maximal exertion). Approximately 24 hours later (July 26th), I had a mild episode:
→ Duration: ~10 hours
→ Intensity: mild (manageable)
→ Resolution: aspirin 500mg only — no metamizole (dipyrone) needed
→ Temperature that morning: 36.0°C (vs 36.2°C on July 24th and 36.1°C on July 25th)

This fits the pattern: maximal physical exertion → acute cortisol spike → T4→rT3 shunting → temperature dip → reduced trigeminal threshold → migraine 24-48h later.
I've now confirmed this pattern twice (February training injury, July competition). Regular Crossfit 3x/week seems fine — it's maximal exertion/competition format specifically that crosses the threshold. From now on i will take it easier on crossfit, I like it because of the interaction.

--
Basal temperature — July:
→ July 24: 36.2°C
→ July 25: 36.1°C (competition day)
→ July 26: 36.0°C (migraine day)

Still below the Barnes target of 36.6°C+ consistently. Selenium adjustment and iodine are recent additions — expecting gradual improvement over the coming months.

Broader reflection after 8 months on aspirin + Peat protocol:
For 11 years and 7 doctosrs , I was told to avoid triggers and "drink more water." Nothing touched the underlying mechanism.
Since December 2025:
→ ~95% reduction in migraine frequency
→ Former triggers (wine, chocolate, chimarrão, kombucha) now largely tolerated
→ When episodes do occur: milder, shorter, resolved without heavy medication
→ Zero spontaneous migraines — every episode has an identifiable cause

Thank you again @LucH and this community for the most clinically useful framework I've encountered in over a decade of searching.

[LucH]

@MateLover87
Good news. Congratulations
You said:
“Had a few glasses of red wine on two occasions — historically my strongest and most reliable trigger.
Now, with the full protocol running, I tolerated it without consequence.”

=> Ok for a glass wine from time to time, when the liver functions well.
Some people can’t tolerate white wine (migraine). Some kinds of red wine contains too much Sulphur and could be a problem.
You have to know that when we drink “alcohol”, any function from the liver is oriented to neutralize ethanol (acetaldehyde), very toxic if you go over the aldehyde dehydrogenase enzyme capacity. This breakdown process changes the cell's balance of molecules (increasing NADH), which stops the liver from burning fat and forces it to store fat instead. Even a standard 5-ounce glass can temporarily alter and fragment brain network communication.
Not a problem if you take this into account and you modulate. Drinking at night alcohol could prevent restorative REM sleep cycles and this hinders the brain's overnight toxin-clearing processes. Only when in difficulties.

Explanation over the liver's sulfur overload capacity
The liver clears toxins using two stages: Phase I (breakdown) and Phase II (packaging for removal).
The Sulfation Bottleneck: One of the main Phase II pathways is sulfation, which relies heavily on sulfur. Wine is loaded with sulfites, and alcohol itself rapidly depletes your liver’s glutathione—the body's master, sulfur-based antioxidant.
The Backlog Trigger: When you drink a glass of wine, you hit the liver with alcohol, sulfites, and histamines simultaneously. If your sulfur pathway enzymes (like SUOX or CBS) are already running at capacity, they overload. This metabolic "traffic jam" causes toxins to recirculate, triggering head pain and systemic inflammation.
PS1: No need to suppress; just know how to adapt.
PS2: I’d use a massage oil with some gaultheria procumbens and lavendula super (5 drops of each 2 or 3x/d) to uncontract muscles after sport. Cure only.
You could learn too how to prepare an oil for massage, instead of using EO, with aloe vera and silicium (G5).

[user1]

@MateLover87 hi, i suggest go easy on the honey and rapadura, both are depleting, worst combined with milk. if there is ripe fruits available where you are at, it is much better. Higher molybdenum intake can increase body temperature. I find whole milk yogurt with no flavor added, the one i ate these past months, to be great for feeling warm.