OVERVIEW
The MCD runs on a 4-week rotation divided into four phases:
Phase 1 — Loading (Days 1–7)
Elevated magnesium, zinc, and potassium. Higher complex-carb intake supports glycogen loading and mineral transport. Focus foods: dark leafy greens, legumes, pumpkin seeds, sweet potato.
Phase 2 — Depletion (Days 8–14)
Reduce total carbohydrate. Sodium and phosphorus intake tightened. Body enters mild mineral conservation mode, sensitising receptors. Focus: lean protein, cruciferous vegetables, filtered water.
Phase 3 — Repletion (Days 15–21)
Strategic reintroduction of calcium, iodine, and selenium via whole-food sources. Moderate carbohydrate refeed on training days only. Focus: sardines, Brazil nuts, eggs, organic dairy.
Phase 4 — Maintenance (Days 22–28)
Hold achieved mineral status. Transition diet toward the next cycle's targets. Introduce fermented foods to support gut-mineral absorption.
KEY PRINCIPLES
- Pair fat-soluble vitamins (A, D, E, K) with dietary fat at every meal.
- Avoid calcium and iron in the same meal — they compete for absorption.
- Morning sun exposure (10–20 min) potentiates vitamin D and downstream mineral metabolism.
- Track HRV and resting HR as proxy markers for mineral status shifts.
PRACTICAL MEAL TEMPLATE
Breakfast: 3 eggs + spinach + pumpkin seeds + black coffee (no milk in depletion phase)
Lunch: 150g sardines + rocket + lemon + olive oil
Dinner: 200g grass-fed beef + roasted root vegetables + sauerkraut
SUPPLEMENTS (optional layer)
Magnesium glycinate 400 mg before bed; zinc picolinate 15 mg with dinner; potassium citrate 200 mg with training meals. Always prefer food-first; supplement only to fill verified gaps.
PREMIUM NOTE: Phase-specific blood panel markers, exact supplement stacking order, and the full 28-day meal plan are available in the premium companion guide.