This changed my life. The PDF at the bottom outlines exactly what you need and gives you a detailed history

https://www.reddit.com/r/cosmicdeathfungus/comments/11dv845/new_20_pdf_released/?utm_source=share&utm_medium=ios_app&utm_name=iossmf

I’ve been doing this for 2.5 months and filled a toilet bowl with worms. I eat healthy except the occasional fast food once every few weeks. Depression and anxiety almost gone, used to have pretty bad depression.