AS Weekly plan 2

Great — here’s a step-by-step weekly plan tailored to ankylosing spondylitis (AS) and fascial unwinding, based on your unique profile:
• Carnivore / low-histamine
• Histamine-sensitive (DAO deficiency)
• Tight fascia and lifelong muscle tension
• Clawed toes and spinal issues
• Currently improving on animal fat and cutting triggers like tea

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🗓️ 4-Week Fascial Unwinding & AS Reset Plan

Each week builds gently. This isn’t about doing more — it’s about creating glide, hydration, and slack in your system. Think slow, consistent pressure release.

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🔁 Every Day (Baseline Habits)

Internal Support:
• 💧 Hydration: Salted warm water + potassium chloride + magnesium malate (continue what you’re doing)
• 🥩 Animal fat: Keep fat very high (prefer suet, kidney fat, oxtail, marrow, brain, tongue — fresh only)
• 🦴 Gelatin-rich foods: Bone broth, cartilage cuts, or powdered gelatin (if tolerated)
• 🛑 No aged/fermented foods, no tea, no spices

Basic Movement:
• 🚶 Walk barefoot indoors or on soft ground when possible (stimulates foot fascia)
• 🧘‍♂️ 5–10 minutes deep diaphragmatic breathing (2–3 times/day)
• 🤲 Light manual fascia work: finger traction, toe spreading, skin rolling

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✅ Week 1: Hydration + Gentle Traction

Goal: Create slack, rehydrate fascia, and reduce nervous system tone.

Daily Additions:
• 🔸 Skin traction: Pull skin gently in different directions over your spine, abdomen, thighs, and feet.
• 🔸 Toe spreading: Use your hands to gently separate your clawed toes (especially at night).
• 🔸 Spinal traction (seated or laying down):
Gently pull on your legs, arms, or head to stretch the spine. Only until it feels “good” — no force.

Optional:
• 🧴 Magnesium oil on tight areas (especially spine and calves)
• 💧 Castor oil pack on lower spine or abdomen (20 min, 2x/week) — only if tolerated

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✅ Week 2: Restore Glide with Movement & Release

Goal: Gently reintroduce movement that enhances fascial sliding.

Daily Additions:
• 🐈 Spinal waves / cat-cow: Slow spinal undulations (1–2 min, multiple times/day)
• 🔄 Foot fascia roll: Slowly roll a tennis or spiky ball under your foot for 1–2 min per side
• 🙆‍♂️ Gentle joint mobility: Circle your shoulders, hips, knees, and ankles — slowly

2–3x This Week:
• 🧘 Wall hang or spinal decompression (arms on a surface, let spine drop)
• 🤲 Skin rolling around ankles and lower legs (especially around clawed toes)

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✅ Week 3: Nervous System Downshift + Breath-Fascia Sync

Goal: Link breath and fascial tone — and calm the nervous system.

Daily Additions:
• 🫁 Box breathing: Inhale 4s → hold 4s → exhale 4s → hold 4s (5–10 min/day)
• 🎵 Humming or chanting (stimulates vagus nerve and reduces fascial tone)
• 🫀 Abdominal massage: Light circles around the belly with castor oil or coconut oil

2–3x This Week:
• 🔸 Try spinal unwinding:
• Lay on your back
• Slowly roll knees side to side
• Let your spine “melt” into the floor
• See if your body naturally moves or rotates — this is unwinding

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✅ Week 4: Strengthen the Release + Explore Deeper Layers

Goal: Begin to unlock deeper restrictions without overwhelming the system.

Daily Additions:
• 💡 Target one sticky area each day (spine, calf, toe, shoulder)
• Apply magnesium oil or castor oil
• Follow with movement, traction, and breath
• 🧍‍♂️ Postural decompression:
• Stand barefoot, arms hanging
• Tuck chin, soften knees
• Visualize your spine lengthening
• Hold 1–2 minutes

2x This Week:
• ❗ Try vibration or percussion therapy on tight muscle groups (if available, e.g. massage gun or tapping with your hand)

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🎯 After Week 4: Ongoing Strategy

Keep your daily base:
• Hydration + electrolytes
• Diaphragmatic breathing
• Gentle toe and fascia work
• Spinal decompression

Then cycle in “spot releases” on areas that feel sticky or locked:
• Use traction, magnesium oil, or castor oil
• Support with hydration, movement, and rest

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