Diet, Supplements, & My Healing Protocol

After having a heart attack at 50 I got very serious about my health, and extremely disillusioned with health care. I decided to walk my own path, rather than rely on prescription drugs and Doctors.

Here’s a complete breakdown of the supplements and protocols I personally use as part of my ongoing recovery and optimization journey — from red light therapy to targeted nutrition, sauna use, and simple-but-powerful physical practices. Nothing here is theory — just what’s worked for me.

Diet – Carnivore (Almost)

Yes, I get results. Undeniably.
Any good doctor will tell you that lifestyle changes trump medication for long-term health outcomes. They may not fully agree with my dietary choices—but I know from experience, and how I feel day to day that I’m on the right track.

Beef Butter Bacon Eggs

I follow what I call a near-carnivore diet, centered on nutrient-dense animal foods and built around a single, consistent daily meal I’ve named DanBoli.

The DanBoli Meal

DanBoli Sauce (prepared weekly):

  • 3 onions, caramelized in a Pressure King Pro (or similar)
  • 1 tin of chopped tomatoes
  • 250ml bone broth or stock
  • 1 tsp of salt (adjust to taste)
  • Optional: ginger, cayenne, cocoa powder, black pepper, mixed herbs
  • Cook under pressure for 20 minutes, store for the week

Main Meal (daily):

  • 500g of 20–30% fat beef mince (ideally grass-fed)
  • A portion of DanBoli Sauce
  • 2 duck eggs (or chicken eggs if needed)
  • 2 slices of mature Cheddar
  • Brown the mince first
  • Cover and cook for 6 minutes

Extras:

Sometimes a tin of mackerel or a small pot of mussels as a snack

Coffee with 60–90g of butter (yes, really)

Why This Works

Despite what conventional dietary advice says, this way of eating is not only nutritionally complete, it’s optimal in many ways:

  • High-quality protein from beef and eggs builds and repairs tissue, supports hormones, and maintains lean mass.
  • Natural fats, including butter and egg yolks, provide clean energy and support brain function and fat-soluble vitamin absorption.
  • Micronutrients like iron, zinc, B12, choline, and retinol (true vitamin A) are abundant in animal foods—often in far more bioavailable forms than plant-based alternatives.
  • Omega-3s from oily fish balance the omega-6 load and support cardiovascular and cognitive health.

The vegetables in DanBoli sauce—onions and tomatoes—are minimal but intentional. They provide flavor and a modest amount of plant compounds, without overwhelming the system with fiber or antinutrients that some people (including me) don’t tolerate well.

If you try this meal, feel free to call it Your name Boli. It makes it more fun.

On Balance (and Cholesterol)

This diet may appear unorthodox to some—especially to those still holding onto outdated fears about saturated fat and cholesterol. But the science is shifting. More research is acknowledging that context matters: a diet rich in processed carbs and industrial seed oils is harmful. But cholesterol in a low-inflammation, real-food diet like this? Not so much.

The real danger often isn’t fat or meat—it’s metabolic dysfunction, ultra-processed food, and chronic inflammation.

Could I improve it? Maybe. I could cut back on coffee. I might add liver once or twice a week for a micronutrient boost. But overall? This is a deeply satisfying, energy-rich way to eat that aligns with both ancestral nutrition and modern science.

Note: All the recommendations below link to Amazon search results for the products mentioned. If you decide to order, I may earn a small commission — at no extra cost to you.

Exercise

My strategy was simple: lose fat, not bone and muscle. Coming off a heart attack, my options were limited. No intense gym routines or high-impact cardio—just the basics. So I chose the most accessible and sustainable option available: walking… with weight.

When I started a ketogenic diet, the fat began to drop off effortlessly. I lost 20kg in about three months without calorie counting, hunger, or cravings. In fact, I can barely remember what real hunger even feels like most days.

Weighted Vest my personal recovery protocol

As the fat came off, I slowly increased the challenge—not with speed or distance, but with weight.

I began wearing a weighted vest, gradually increasing the load by just a kilo or two at a time—always giving my body time to adjust. Today, I walk between 3 to 5 miles a day, carrying 20kg of added weight, and it feels like nothing… until I take it off. Then, suddenly, I feel light as a cloud.

I’ve walked myself back to life—with 20kg on my chest.

This low-impact, progressive approach has helped me maintain muscle mass, bone density, and support cardiovascular recovery—without punishing workouts or injury risk. It’s an unorthodox, self-designed method that’s worked incredibly well for me (and still does). But before copying it, you might want to talk to your doctor.

A weighted vest is a fantastic, affordable way to trick your body into burning fat more efficiently.

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Grip Strength and Dead Hanging

For years, I struggled with chronic back pain. That’s gone now too — and the solution turned out to be cheap, simple, and surprisingly quick: dead hanging. Just a few seconds, a few times a day.

When I first got my pull-up bar, I could barely hang for 10 seconds. But I kept at it, and over time, I built up both endurance and confidence. The relief was instant — feeling my spine decompress and gently crack was incredible. I still hang multiple times per day, sometimes fully suspended, other times with my feet still on the floor, letting just enough weight stretch my spine comfortably.

Feeling the back crack on the pullup bar
Dead Hanging – Back Cracking
Ai Model

A pull-up bar is one of the most unobtrusive and affordable pieces of exercise equipment you can own — especially if you’re not too tall. All you need is a doorway. Once installed, you’ll pass under it every day without a second thought, but the benefits of dead hanging are quick to notice.

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Grip Strength Trainers

Grip Strength Training low-cost recovery tools

Another simple addition to my routine — and one you can use while watching TV — is a pair of grip strength trainers. It’s said that grip strength is one of the best indicators of overall health, so I made it a priority to improve mine. I grabbed a set for under a tenner on Amazon. You can
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Sauna

Another powerful protocol I’ve added to my stack is sauna. I picked up a portable sauna tent and now use it at least every other day. I absolutely love it.

It’s hard to beat the combination of deep relaxation, detoxification, and nervous system reset that a good sweat provides. And the best part? I didn’t realise how accessible it was — I grabbed mine for under £150 If I’d known earlier how affordable home saunas had become, I’d have started years ago.
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Portable sauna for home use

One important note I’ve learned recently: don’t combine sauna and red light therapy in the same session. Not just because you’d never want to expose an expensive RLT panel to a humid environment — but also because red light therapy is significantly less effective when your body is already hot. (More on that in an upcoming article.)

Bottom line: if you’re looking for a cost-effective, high-impact health upgrade, a portable sauna is one of the best investments you can make. I got my sauna for Under £150!
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Rebounding – Now With Weight

Ai Model Using a Rebounder in a box room
Ai Model Using a Rebounder in a box room

Rebounding was the very first thing I added to my health stack—and it still holds its place. It’s a full-body workout disguised as fun. Just a few minutes a day on the rebounder helps stimulate the lymphatic system, improves circulation, strengthens bones and muscles, and boosts balance and coordination. This kind of “cellercising” puts you directly in the path of gravity and elasticity—two forces that do most of the work for you. It’s a cheat code for movement. These days, I up the challenge by adding a weighted vest and using it for short, intense HIIT sessions when I have a spotter.

The difference between bouncing with and without weight is huge—like night and day. Even a small amount of added weight changes the experience noticeably. With a full 20kg vest, it gets intense quickly. But that’s exactly why I do it. HIIT on the rebounder is incredibly effective for cardiac recovery, combining low impact with high output. It challenges the heart safely while allowing the body to move naturally.

One thing to note: rebounders take up space—you can’t fold them away easily. If you’re thinking of getting one, make sure you invest in a quality model with bungee cords, not springs. It makes all the difference. To see the latest offerings on Amazon, check this link.
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Supplements

Here is a list of supplements I have taken or still take. The list of supplements that I consume has shortened considerably since I started taking a Cerule nutraceuticals. Learn more of main supplements I take every day and why here.

Carnivore Specific Supplements

🫀 Vasodilation & Heart Support

  • Citrulline Malate – Enhances nitric oxide production and blood flow
  • L-Arginine – Precursor to nitric oxide, supports circulation
  • Betaine (TMG) – Supports methylation and homocysteine metabolism
  • Nattokinase – Natural fibrinolytic enzyme, supports healthy blood viscosity
  • Vitamin K2 + D3 – Cardiovascular and bone health combo
  • PlasmaFlo – Supports microcirculation and capillary health
  • Creatine (also excellent for brain circulation and ATP energy output)

🧬Stem Cell Activation & Anti-Inflammatory Support

(Cell regeneration, systemic inflammation reduction)

⚖️Hormonal & Adrenal Support (ANS / Stress Resilience)

(Supports the autonomic nervous system, energy, and stress balance)

🧠Nootropic & Experimental Enhancers

(Cognitive support, longevity, ongoing trials)

💊⚠️Medication (as needed, with awareness)

Baby Aspirin – 75mg every other day (low-dose antiplatelet)

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Further Reading

My Chaotic Stay in an NHS Bay

ByDan Blackburn

I had a heart attack at 50. Here is what went down. The ambulance arrived very quickly, within minutes. The paramedics were great. They did a quick heart trace, and took me straight to the local hospital, where my nightmare began. Honestly, I could rant and rant on this page, but I have distilled, just […]

Q&A Style Recap of This Page