How to Consider Adding a Probiotic Supplement to Your Daily Routine (Be Healthy)

How to Consider Adding a Probiotic Supplement to Your Daily Routine (Be Healthy) — MetalHatsCats × Brali LifeOS

We do not start with a pill; we start with a question: what change, specifically, do we want in our body over the next 14 days? We stand at the kitchen counter, morning water glass in hand, and name it. Less bloating after lunch. More regular stools. Fewer antibiotics side effects this time. Clearer skin in six weeks. If we can name a change, we can test whether a probiotic helps. If we cannot name it, the capsule becomes a vague hope and will likely fade under the toaster.

At MetalHatsCats, we investigate and collect practical knowledge to help you. We share it for free, we educate, and we provide tools to apply it. Use the Brali LifeOS app for this hack. It's where tasks, check‑ins, and your journal live. App link: https://metalhatscats.com/life-os/probiotic-habit-tracker

We also set expectations early: probiotics are not a miracle. They are one lever among sleep, fiber, movement, hydration, and time. We are building a habit of considering, testing, and tracking—not swallowing a legend. So we make a small plan for today, write down what we will measure, and prepare to pivot.

Background snapshot: Probiotics have roots in early 1900s microbiology and fermented foods far older than that. Today’s supplements often contain Lactobacillus, Bifidobacterium, and Saccharomyces strains, measured in billions of CFU (colony-forming units). The common traps: we pick a product without a target outcome, ignore strain specifics, take it irregularly, and stop before the trial window (typically 2–4 weeks). What changes outcomes: matching strains to goals, taking a sufficient dose (often 10–20 billion CFU/day), consistency (≥5 days/week), handling storage (heat kills), and tracking a small set of body signals.

We stand in a small, real scene: it is 7:18 a.m., the bathroom fan is still on, and we are holding two bottles—one says “50 billion CFU, 12 strains,” the other “10 billion CFU, Lactobacillus rhamnosus GG.” We can feel the pull to assume bigger is better. But we breathe, open our notes, and ask: what outcome will we track, and what does evidence suggest?

Step 1 — Name our outcome and window

We decide in 60 seconds:

• Outcome A (choose one primary): stool regularity, post-meal bloating, antibiotic-associated diarrhea prevention, IBS symptom severity, frequency of common colds, or “gut comfort” after new foods.
• Window: 14 days for a first pass. If antibiotics are involved, we align start day with the prescription and plan for the full course plus 7–14 days.
• Ceiling: if we feel worse (pain, fever, severe bloating) for more than 48 hours, we stop and review.

We do not need a thesis. We need one sentence we can check each evening: “I aim to reduce afternoon bloating from ‘most days’ to ‘rarely’ within 14 days.”

Step 2 — Match product to outcome (we choose enough, not maximal)

We narrow the field. We do not need the perfect product; we need a “good enough” match.

Observations we can use today:

• Antibiotic-associated diarrhea: multi-strain Lactobacillus/Bifidobacterium blends or Saccharomyces boulardii show benefit. Relative risk reduction around 35–40%; absolute reduction roughly 8–12% across studies, depending on baseline risk. Practical dose: S. boulardii 250–500 mg (5–10 billion CFU-equivalents) 1–2× daily, or lacto-bifido blend 10–20 billion CFU/day, starting day 1 of antibiotics, separated by at least 2–3 hours from the antibiotic dose.
• IBS (bloating, variable stools): small to moderate benefits in some trials. Common picks: Bifidobacterium infantis 35624 (1 billion CFU/day), multi-strain blends 10–20 billion CFU/day. We accept that effects may be modest; we test consistently for 14–28 days.
• General regularity: lacto-bifido blend 5–15 billion CFU/day, plus fiber adjustments. Many of us see a stool frequency change of +1 bowel movement per week in constipation trials with certain strains; we note it and stay cautious about gas in week 1.
• Upper respiratory infections: mixed evidence; if we choose to try, we look for blends with L. rhamnosus GG or L. casei, 10–20 billion CFU/day; expect small effect sizes (e.g., 1 day shorter duration).
• Skin (acne/eczema): evidence is patchy; if we try, we accept a longer window (6–8 weeks) and treat it as exploratory.

We assume “more CFU is more effect,” but we step back. We read the label carefully and verify strain names (not just species), CFU at end of shelf life (not “at manufacture”), and storage requirements. If the bottle requires refrigeration but ships warm, we pass. If we cannot verify strains, we choose a product that lists them.

We decide today:

• If on antibiotics now: pick S. boulardii (250 mg capsule, 2× daily) or a lacto-bifido blend (10–20 billion CFU/day). Start today, separate from antibiotic by 2–3 hours.
• If targeting IBS/bloating: pick B. infantis 35624 (1 billion CFU/day) or a well-reviewed multi-strain 10–20 billion CFU/day. Start today.
• If targeting general gut support: pick a simple lacto-bifido blend 10 billion CFU/day.

Step 3 — Set dosage, time of day, and with/without food

We block off 2 minutes to think. We place the bottle where the behavior naturally fits: next to our toothbrush, in the lunch bag, or on the coffee shelf. Tiny scene: we open the cabinet and see the probiotic right behind the mugs—if we drink coffee daily, we’ll see it.

Trade-offs:

• With food vs. empty stomach: some capsules survive better with food (buffering acid). Some people feel nausea fasted. Start with breakfast or a main meal; this reduces stomach upset. If delayed-release is designed for empty stomach, we still test with food first if we are sensitive.
• Morning vs. night: choose the time we can repeat. If mornings are already stacked, put it after dinner.
• Single vs. split dose: if 20+ billion CFU/day or S. boulardii 2× daily, split with breakfast and dinner. Otherwise, one dose is fine.

We assumed timing would not matter → observed mild nausea when taken fasted → changed to with breakfast and the nausea resolved. That is our explicit pivot; we record it.

Step 4 — Prep for week 1 effects (gas, time lag, logistics)

We prepare for minor turbulence:

• Gas and bloating may increase for 2–3 days as microbes shift. This is typically mild; if severe or painful, we stop and review.
• Stool pattern may change (softer or more frequent). We keep track rather than judge day 1.
• CFU die with heat. We avoid hot cars or boiling water. We do not mix into a 70°C beverage.

We put the bottle where it won’t overheat (desk drawer, pantry, or fridge if required). We set a tiny prompt: “Probiotic with breakfast.” The simplest hard edge: pair it with an existing anchor behavior (we always drink water first thing; we take the probiotic right after).

Mini-App Nudge: In Brali, add a morning checkbox called “Probiotic taken?” plus a 1-line note at 2 p.m.: “Bloating scale 0–3.” Ten seconds total.

Step 5 — Choose our measurement and write it down

We pick simple, numeric notes:

• Bloating 0–3 (0 none, 1 mild, 2 moderate, 3 severe) at 2 p.m.
• Bowel movement count per day, and Bristol Stool Scale median (1–7).
• If on antibiotics: diarrhea episodes (count), and stool consistency 1–7.
• Optional: “post-meal comfort” 0–3 after lunch.

We keep it to 2 numbers per day. Better a small set filled than a big set blank. We are not doing a clinical trial; we are doing an honest check on ourselves.

Step 6 — Decide our stop/continue criteria

Before day 1, we state it:

• Continue if: by day 7, our primary measure is trending better (e.g., bloating score average reduced by ≥0.5 points), and side effects are mild.
• Stop if: moderate to severe side effects last >48 hours; new fever, severe pain, or other concerning symptoms appear; we are immunocompromised or have a central venous catheter and did not clear it with our clinician (especially for S. boulardii).
• If neutral by day 14: consider switching strains or stopping and focusing on fiber/sleep.

We put this in the app notes; that way, future us does not move the goalposts.

A small science sidebar we can hold loosely

• Probiotics are live organisms that confer health benefits when administered in adequate amounts. Adequate is context-specific: many blends show signals at 10–20 billion CFU/day; some single strains at 1–5 billion CFU/day.
• Outcomes vary by strain. L. rhamnosus GG and S. boulardii have the strongest antibiotic-associated diarrhea evidence. B. infantis 35624 is often used for IBS.
• Benefit sizes are modest. In practical terms, this means we might move from “five rough afternoons a week” to “two or three.” That is real but not dramatic.

Practice-first decision matrix (we pick now, not later)

If we have antibiotics in hand:

• Today’s action: buy S. boulardii 250 mg capsules OR a lacto-bifido 10–20 billion CFU blend from a brand that lists strains and CFU at end-of-shelf-life. Take first dose today, 2–3 hours separate from antibiotic.
• Dose: S. boulardii 250 mg 2×/day or lacto-bifido 10–20 billion 1×/day.
• Check-ins: diarrhea episodes count; stool consistency 1–7.

If our target is IBS-like bloating:

• Today’s action: buy B. infantis 35624 (1 billion CFU) or multi-strain 10–20 billion CFU. Take with breakfast.
• Dose: 1 capsule/day with food.
• Check-ins: 2 p.m. bloating 0–3; stool count.

If our target is general regularity:

• Today’s action: buy a lacto-bifido blend 10 billion CFU. Pair with morning water.
• Dose: 1 capsule/day.
• Check-ins: daily stool count; Bristol median.

We stand in the store aisle (or on the product page), and we make a call in under five minutes. “Strain listed? CFU at expiration? Storage clear? Within budget?” Yes. Done.

Budget and quality: what we trade for money and trust

• Typical cost: 0.20–1.00 USD per billion CFU per day, depending on brand and packaging. A 30-day bottle of 10 billion CFU/day often costs 15–30 USD.
• We do not need enteric coating if we take with food; we do look for expiration >3 months from now.
• We pass on superlatives (“clinically proven” without citations, “100 billion” with unknown strains). If we spend extra, we buy good storage and transparent strain labels, not just CFU.

If we cannot find a strain-specific product today, we choose a simple 10–20 billion CFU lacto-bifido blend. We will learn more by starting than by reading ten more tabs.

Today’s setup (10 minutes, start to finish)

• Buy one product aligned to our primary outcome.
• Decide dose and time; place the bottle at the location for that time (e.g., next to cereal bowls).
• In Brali, create task “Take probiotic (breakfast)” with a daily check-in (bloating 0–3, stool count).
• Write our stop/continue rules in the journal: “Continue if bloating average drops by ≥0.5 by day 7; stop if side effects moderate+ >48h.”
• Take the first dose with food. Drink 200–300 ml water. Note the exact time.

If this takes more than 10 minutes, we have drifted into research. We return to action.

Common traps and how we step around them

Trap 1: We forget to take it by day 3.

• Fix: pair with an existing routine. We place it with the coffee. If we travel, we move 10 capsules into a labeled zip bag, cushioned with tissue, and keep them outside checked luggage.
• If we miss a day, we do not double the next day. We resume normal dose.

Trap 2: We expect overnight changes.

• Fix: we plan for 3–7 days for the first signals. We review on day 7, not day 2.

Trap 3: We chase strain perfection and never start.

• Fix: we pick a reputable, strain-listed product today. Perfection later.

Trap 4: We ignore interactions.

• Fix: we separate from antibiotics by 2–3 hours. If we are immunocompromised or have a central line, we consult our clinician before using live probiotics, especially S. boulardii, due to rare but reported bloodstream infections.

After lists, we breathe. The shape of adherence is always anchored in our environment. These small arrangements—bottle next to bowls, travel bag pouch, 2–3-hour antibiotic separation—reduce friction. Fewer misses mean clearer data.

How we handle the first week signals

Day 1:

• We take 1 capsule with breakfast. We log it. Afternoon: maybe mild bloating 1/3. We note. No interpretation yet.

Day 2–3:

• We might feel extra gas. We cut back on gas-heavy foods those days (beans, large raw salads), not forever; we are simply not stacking variables. We keep fiber steady around 25–35 g/day (women 25+, men 30–38 g as general guidance).

Day 4–7:

• Patterns emerge or they do not. If we see nothing by day 7, we sanity-check: did we take ≥5/7 days? Did we separate from antibiotics? Did we change other variables? We light-touch adjust: move the dose to dinner if mornings are chaotic.

One explicit pivot: We assumed dose splitting would be better → observed worse adherence (missed PM dose twice) → changed to single morning dose; adherence 7/7 next week.

We do that kind of pivot once per week at most, not daily. We let the changes settle.

Sample Day Tally (reaching a pragmatic target)

Assumed target for this trial: 10–20 billion CFU/day from supplements and/or fermented foods.

• Breakfast: 1 capsule lacto-bifido blend, labeled 10 billion CFU at expiration (+10).
• Lunch: 170 g (6 oz) plain yogurt with live cultures, approx. 1–5 billion CFU (+3 as midpoint).
• Dinner: 120 ml (1/2 cup) kefir, approx. 5–10 billion CFU (+5 as conservative).
• Total: ~18 billion CFU.

We know food CFU counts vary widely. We log the supplement as exact and foods as “+” notes. The point is not mathematical purity; it is to see if we are in a range likely to show an effect.

Busy day alternative (≤5 minutes)

• If everything is on fire: take 1 capsule (10–20 billion CFU) with a glass of water. If we forgot and it is night, take it with dinner. If no capsule on hand, drink 150–200 g yogurt or kefir if in the fridge. Done.

Handling antibiotics specifically

• Start the probiotic on the same day as the antibiotic, 2–3 hours apart.
• Continue for the full course and 7–14 days afterward.
• Track diarrhea episodes and stool consistency daily.
• If we experience severe symptoms (fever, blood in stool, persistent vomiting), we stop and seek medical care; probiotics are not a shield for serious issues.

Storage and survival—small but real details

• Heat kills. We avoid car glove boxes and window sills.
• Moisture matters. We keep desiccant in the bottle, close tightly.
• Refrigeration: only if the label says so. Many shelf-stable products do fine at room temp.
• Expiration: we aim to finish the bottle within 60 days of opening to reduce viability drop-offs.

Edge cases and risks we should respect

• Immunocompromised (e.g., chemotherapy, advanced HIV, transplant) or central venous catheters: live probiotics can rarely cause infections. We do not start without clinician input. Saccharomyces boulardii has case reports of fungemia in patients with central lines; avoid unless advised.
• SIBO (small intestinal bacterial overgrowth) or severe bloating: probiotics can worsen symptoms in some. We proceed cautiously, lower dose (5–10 billion), and stop if worse beyond 48 hours.
• Histamine intolerance: some strains produce histamine. If we notice flushing or headaches, we stop and consider histamine-neutral options or focus on non-fermented food sources.
• FODMAP-sensitive diets: some carriers (prebiotics) can cause gas. If label lists inulin/FOS and we are sensitive, choose a product without these.
• Pregnancy and breastfeeding: generally considered safe for many strains, but we still check with our clinician if unsure.
• Children: dosing differs; we do not apply adult CFU blindly. We use pediatric-specific products and medical guidance.

We put this soberly; risk is low for healthy adults but not zero, and being thoughtful costs nothing.

If we decide not to supplement today

We can still test. Fermented foods (yogurt with live cultures, kefir, kimchi, sauerkraut, miso) can deliver microbes plus food context. A practical food trial:

• Add one fermented food serving per day for 14 days (150 g yogurt or kefir, 50 g kimchi/sauerkraut).
• Track the same two numbers (bloating 0–3 at 2 p.m., stool count).
• Consider a half-step: food first week, supplement week two if needed.

We pick one path, not both in week 1 if we want clean signals. If we mix, we log it simply and accept noisier data.

Decision rubrics we can hold in our head

• If the bottle uses strain names and CFU at expiration, we trust it more than anonymous blends at giant doses.
• If the promised benefit is dramatic, we distrust it. Real effects are modest.
• If our schedule is unstable, we choose single daily dosing.
• If we are on antibiotics, we prioritize separation by 2–3 hours and consistency over perfect strain matching.

A small logistics practice: travel week

We are packing, it is 11:34 p.m., and our brain is mush. We move 14 capsules into a small screw-cap container, place it inside our toiletry bag, and drop a sticky note on our laptop: “Probiotic: breakfast.” On the plane, we skip if we forget. At destination breakfast, we take it with food. We track in Brali offline and sync later. We do not argue with ourselves about perfect timing; we prioritize repeatability.

What success looks like after 14 days

• We took the probiotic ≥12/14 days.
• Our primary measure improved modestly: bloating average 1.8 → 1.0; stool count 0.7/day → 1.0/day; diarrhea episodes on antibiotics fewer than previous courses.
• Side effects were mild and faded by day 3.
• We can decide next: continue 2–4 more weeks, switch strains, or stop. That is a win—clarity is success.

What if neutral?

• Option A: extend to 28 days if we saw tiny upward trends and side effects are nil.
• Option B: switch strains (e.g., from generic blend to B. infantis 35624 or add S. boulardii during antibiotics).
• Option C: stop and instead spend 14 days on 25–35 g/day fiber, 1.5–2.0 liters water, and 20–30 minutes daily brisk walking. Then retest later.

We choose deliberately. Sunk-cost fallacy is not our friend here.

Timing micro-choices through the day

Morning scene: we open the cupboard, the bottle sits near the oats. We take one capsule with breakfast and 250 ml water. We tick the box in Brali. Two seconds. We feel adult.

Midday scene: 2 p.m. alert pops up: “Bloating 0–3?” We choose 1 and type “lentil soup; fine.” Done.

Evening scene: quick scan of the day—stool count 1; Bristol 4. Neutral. We close the day. No drama.

We keep it light. The power is in what we accumulate, not in any single note.

Misconceptions we gently retire

• “Probiotics fix microbiomes broadly.” No—they nudge specific processes, often while we take them. Many strains do not colonize permanently; benefits often fade after stopping.
• “Higher CFU always better.” Diminishing returns exist. Choose dose matched to evidence and tolerance.
• “Any yogurt counts.” Look for “live and active cultures”; sweetened or heat-treated yogurts can have fewer viable microbes.
• “Timing is irrelevant.” With food often increases survival and comfort for many of us. Separation from antibiotics matters.

We are not myth-busting to be clever. We are removing friction: when our expectations fit the tool, we use it better.

Practical numbers for the shelf and the body

• CFU/day target for common goals: 10–20 billion for blends; 1 billion for B. infantis 35624; S. boulardii 250–500 mg (≈5–10 billion) 1–2×/day.
• Separation from antibiotics: 2–3 hours.
• Trial window: 14 days; extend to 28 if trending.
• Water with capsule: 200–300 ml.
• Fermented food serving: yogurt/kefir 150–200 g; kimchi/sauerkraut 50–100 g.

We keep these numbers on a small note inside the Brali task. Decisions get easier when we quantify.

One small but often-overlooked variable: prebiotics

Sometimes the capsule is not the issue; it is the substrate. If we are constipated and low on fiber (<15 g/day), the probiotic may have little to act on. If we are very sensitive to FODMAPs, a prebiotic-rich carrier can spike gas. Today formula:

• If fiber <20 g/day, increase by 5 g/day increments toward 25–35 g/day using oats, chia, cooked vegetables. We can add 1 tbsp chia (5 g fiber) to yogurt.
• If FODMAP-sensitive, choose a probiotic without inulin/FOS as additives.

We place this in the day 3–4 review, not day 1. One variable at a time.

Our explicit assumption test

We assumed a multi-strain 50 billion CFU product would outperform a 10 billion CFU product. We observed equal or better comfort and similar outcomes with 10 billion CFU over 14 days, plus higher adherence due to smaller capsules and lower cost. We changed to 10 billion CFU as our default starting dose. That small clarity saves money and decision energy.

Adherence tricks that do not feel like tricks

• Put 3 capsules in a tiny tin in your work bag. Reduce “I forgot.”
• Sunday night: count out a 7-day tray if you already use one for vitamins.
• Visual cue: place the bottle in front of the morning coffee container. If you move it to make coffee, you will see it.
• Make the act pleasant: sip cool water, breathe once, take pride in keeping a simple promise.

After those, we return to narrative. The more our habit aligns with existing flows, the less willpower we spend. That is why we place, not just plan.

Constraints we respect

• We do not exceed labeled dose without reason.
• We do not use probiotics to self-manage serious GI symptoms (bleeding, persistent severe pain, unintentional weight loss). Medical evaluation first.
• We keep it simpler on stressful weeks. A half-dose taken daily is often better than an optimal plan taken twice.

Putting it all together—today’s action script (8 minutes)

• Minute 1–2: choose outcome and stop/continue rules. Write one sentence in Brali.
• Minute 3–4: choose product aligned to outcome; confirm strain list, CFU at expiration, storage.
• Minute 5: place bottle at anchor location.
• Minute 6: create Brali daily check-in (bloating 0–3; stool count).
• Minute 7: take first dose with food and 250 ml water.
• Minute 8: set a 2 p.m. nudge: “Bloating 0–3?”

We are now in motion. The rest is nearly automatic.

Case mini-scenes and quick pivots

Case 1: The 9 a.m. coffee stomach.

• We took the probiotic right before coffee and felt queasy. Pivot: move probiotic to mid-breakfast, after the first few bites. Nausea resolves.

Case 2: Antibiotics at noon and midnight.

• We separate the probiotic to 9 a.m. and 6 p.m. (3 hours apart). Adherence improved when we set two Brali reminders titled “Probiotic (antibiotic separation).”

Case 3: Bloating worsens on day 3.

• We check additives (inulin/FOS), find inulin high, switch to a clean-label product. Gas drops by day 5. Next time we know.

Case 4: Travel heat.

• We had capsules in a hot car for 6 hours. We discard and buy fresh. Heat kills. We mark it as “cost of lesson.”

What we do at day 14 review

• Look at our daily averages for week 1 vs. week 2.
• If improved: continue 2–4 more weeks; set a review date. Keep the same dose and timing.
• If neutral: consider switching strains or pausing. Write one line about what blocked effect (e.g., low adherence, additives).
• If worse: stop and note exactly how (e.g., “bloating +1.0, daily.”). Decide if we try a different product or hold.

We write one clear sentence in our Brali journal. We keep the learning.

If we want to blend with fermented foods now

Week 3 plan:

• Keep supplement dose stable (e.g., 10 billion CFU morning).
• Add one fermented serving daily at lunch (e.g., 150 g kefir).
• Watch signals; reduce additive variables (e.g., avoid adding beans in same week if we are sensitive).

We avoid stacking three changes at once. Patience feels boring and is effective.

For the curious: reasons benefits often fade after stopping

• Many strains do not colonize long-term; they act while present (competitive exclusion, metabolite production).
• Our diet and sleep shape the habitat; without substrate (fiber) and routine, the introduced microbes leave.
• That is not bad. It means we choose: use intermittently (e.g., during antibiotics) or as a maintenance habit during seasons we need it.

We normalize this. Tools used seasonally are still tools.

Check‑in Block

Daily (3 Qs):

1. Did we take the probiotic today? (Yes/No)
2. 2 p.m. bloating score (0–3)
3. Bowel movements today (count)

Weekly (3 Qs):

1. Average bloating score this week vs. last week (down/same/up)
2. How many days did we take it? (/7)
3. Any side effects lasting >48 hours? (Yes/No + note)

Metrics:

• Billion CFU consumed today (count)
• Minutes between antibiotic dose and probiotic (minutes) [if applicable]

Optional busy-day shortcut:

• One capsule with first bite of dinner; log “taken” only. No notes. That still counts.

What we will not do

• We will not fight our body if it sends a consistent “no.”
• We will not conflate “neutral” with “failure.” A neutral trial is valuable; it frees time and money.
• We will not endlessly escalate CFU without a plan.

What we will do

• We will test with clarity and kindness. We will treat the capsule as a hypothesis, not an identity.
• We will keep our notes short and honest. We will pivot once per week if needed.
• We will make a decision at day 14 and carry the learning forward.

Use the Brali LifeOS app for this hack. It's where tasks, check‑ins, and your journal live. App link: https://metalhatscats.com/life-os/probiotic-habit-tracker

We close with a calm scene: it is day 7, dinner dishes stacked to the side. We open Brali, see six green ticks this week, and a bloating average dropping from 1.6 to 0.9. Not dramatic, but when we put on soft pants for the evening, we feel a little more comfortable, a little more willing to stay for a conversation after dinner. That is what we were buying: 10 minutes of setup, two seconds a day, in exchange for a body that cooperates a bit more. It is enough.

Hack Card — Brali LifeOS

• Hack №: 145
• Hack name: How to Consider Adding a Probiotic Supplement to Your Daily Routine (Be Healthy)
• Category: Be Healthy
• Why this helps: A short, consistent probiotic trial (10–20 billion CFU/day) can modestly improve gut comfort and reduce antibiotic‑associated diarrhea when matched to goals and tracked.
• Evidence (short): Probiotics reduce antibiotic‑associated diarrhea risk by roughly 35–40% (absolute ~8–12% depending on baseline risk); many IBS trials show small but meaningful symptom reductions with specific strains.
• Check‑ins (paper / Brali LifeOS)
  • Daily: taken? (Y/N); 2 p.m. bloating 0–3; bowel movements (count)
  • Weekly: average bloating vs. last week (down/same/up); days taken (/7); any side effects >48h (Y/N)
• Metric(s): Billion CFU consumed (count), minutes separated from antibiotics (minutes, if applicable)
• First micro‑task (≤10 minutes): Choose a strain‑listed product (10–20 billion CFU/day or B. infantis 35624 1B), place it by your breakfast setup, take 1 capsule with food and 250 ml water, and create a 2‑question Brali check‑in (“bloating 0–3,” “stools count”).
• Open in Brali LifeOS (tasks • check‑ins • journal): https://metalhatscats.com/life-os/probiotic-habit-tracker

At MetalHatsCats, we investigate and collect practical knowledge to help you. We share it for free, we educate, and we provide tools to apply it. Track it in Brali LifeOS: https://metalhatscats.com/life-os/probiotic-habit-tracker