A Typical Day Managing Ankylosing Spondylitis (AS) Without Medication

– My Daily Gut Health and Exercise Routine –


Wake Up 8am

🚿 2 minute cold shower

Cold exposure is great for lowering inflammation so I do this first thing every morning.

Cold exposure gives you a fantastic energy boost and is great for cardiovascular heath.

Having a cold shower might sound like the opposite of what you want to do first thing in the morning but start slow and build your way up.

The effects are so transformative you’ll soon get hooked. I start with a hot shower and then flip it over to the coldest setting for 2 minutes. When you’re first starting out try 15 seconds to begin with and work your way up over time.

Cold Shower AS Routine

🚫 No breakfast

Part of my intermittent fasting routine means only having a 7 hour window each day for food consumption. This is great for lowering inflammation and studies show it is also extremely beneficial for general health, longevity and can boost energy levels and focus.

I have one coffee ☕ a day and typically have this black (or with a splash of almond milk) at around 11am. Black coffee does not break the intermittent fast and it feels like a nice treat. Yes! You can have treats on this regime!

🚶 Stroll

After doing some work I try to go for a good stroll each morning. Obviously this isn’t always practical (with work and other commitments) and this can move to any time of day.


Food at 1pm

🍲 Eat lunch

A typical lunch will consist of a bed of salad (usually lettuce) drizzled in olive oil and with protein on top. So this could be chicken, pork, beef or fish. I make sure I eat plenty at this point to keep me going throughout the day.

I do all snacking immediately after lunch. When I snack I almost never feel great afterwards. Typically I’ll feel more even hungry and if my ankylosing spondylitis is on each it can often trigger inflammation and pain. However, like everyone I love snacks. As a compromise I eat some healthy ‘safe’ (for me) snacks immediately after lunch. This could be anything from olives 🫒 to macademia nuts to goat’s yoghurt. Any foods that I have tested and do not trigger issues.

lunch routine AS

🥛 Bone broth, vitamins & supplements

This where I take any and all vitamins and supplements, after lunch and snacking. You can see the full list of what I am currently taking here. Typically it includes vitamin D, vitamin D/K2, omega 3, lion’s mane, chaga, liquorice, L-Glutamine, aloe vera, bone broth and olive oil.


Energy Boost at 4pm

🥤 Malate & electrolytes drink

This is my mid afternoon pick me up. It gives a much needed replenishment of salts and potassium.

The magnesium malate which helps give me more energy and focus for the next few hours and also helps ensure I avoid any ankylosing spondylitis related cramps during the night.

I call this concoction the Malateov Cocktail. It contains pure magnesium malate powder and raspberry electrolytes powder mixed together in a pint glass of water.

Optional: Sometimes I will add 3 tablespoons of apple cider vinegar containing ‘the mother’.

malate afternoon AS


Food at 8pm

🍲 Eat dinner

A typical dinner will consist some non-starchy vegetables (such as broccoli or cauliflower) with meat or fish as the main component.

Sometimes I will have some berries or goat’s yoghurt (which I tolerate) for pudding.

Again, any snacking 🫒 will take place immediately after dinner. Typically this could be some sugar free dark chocolate or maybe some macademia nuts.

🥛 Bone broth

This is the thing I consume last and is my second and final bone broth of the day.

Salmon and Broccoli AS Routine

🧘 Yoga

Just before bed I do around 20 minutes of yoga following an app on my phone. Typically I will do a Yin yoga routine with a hamstring boost. This works on the joints and tendons and helps ensure I stay supple and get a good night’s sleep.

💬 What’s Your Daily Routine?

What have you found works (and what doesn’t work!) for you?

Please leave your thoughts, comments and experiences below.


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