I take the 3 OptiMag and 1 K2+ Potassium at bedtime with water + lots of water during the day. I don't take too much Calcium especially before bed because it can constipate. During the night 1 Optimag and 1 K2+ Potassium. First thing in the morning put water on to make I quart of hot water + eat half of the refrigerated overnight mix of scant T of chia and T of flax seeds ground in a coffee grinder. I prep the next days mix using organic prune juice stirred into the ground seeds to make a sloppy mixture. It gels up. Each morning before breakfast along with the prune juice mix I eat one or a combo of the following: cooked cold squash, pumpkin or sweet potatoes; T of tahini; 1/2 cut rhubarb cooked, fresh plums or 6 dried prunes. If I am stressed, worried it won't work for the rest of my life, etc I drink 1 -2 fairly strong coffee. I don't like coffee so most the time I can do without. I resort to smooth move that evening if I wasn't regular. After I knew last Dec. I had a redundant colon, got ideas from my Naturopath, and on line + it's physical it took me trial and error for about 4 months but now I can pretty much count on being regular with my "formula." Avoid sugar, too much starch, eat organic, drink lots of water and avoid processed food. If we grave something often that is something that does our health no good. Thing is I also use a stool to put my feet up on for better posture. When I breath in I fill with air and then gently feel the bowel release if all is good. I started the first month on various laxatives and they just weren't worth the inconsistency and how they effected me. Does that help Ann? Let me know if you get a chance. Trial and error but it is exciting when it starts to really work, what a relief. Take notes each day, time, what you're testing, etc @farmersmith