PCL Tear — Biomarkers & Genes Action Summary
Biomarker / Gene
Bad Score / Risk
Free Actions
Paid Actions (Supplements / Equipment)
hs-CRP [B]
> 3 mg/L (chronic)
Mediterranean diet; 7–9h sleep;
reduce load; cold immersion 3×/wk
Omega-3 2–4g EPA+DHA; Curcumin 500–1000mg
+ piperine (cycle); Tart cherry 480mg 2×/day
Vitamin D [B]
< 50 ng/mL
Midday sun 20–30 min (arms & legs);
fatty fish 3–4×/wk; pasture-raised eggs
D3 2000–5000 IU (target 50–80 ng/mL);
K2 MK-7 100–200 mcg; Magnesium; retest q90d
IGF-1 [B]
Lower third of age-
adjusted normal range
Heavy compound training (adapted);
protein 1.6–2.2g/kg; quality sleep
Collagen peptides 15–20g + Vit C 50mg pre-PT;
Zinc 15–30mg; Mg glycinate 300–400mg/night
RBC Magnesium [B]
< 4.5 mg/dL
Dark leafy greens, pumpkin seeds, almonds;
legumes; reduce alcohol
Mg glycinate or malate 300–400mg/night;
Epsom salt baths 3–4×/wk; retest 10–12 wks
P1NP + CTX-I [B]
CTX-I > 0.70 ng/mL
and/or low P1NP
Adequate protein (Gly, Pro, Lys sources);
reduce stress; avoid NSAIDs; low-load exercise
Collagen peptides 15–20g; Vit C 500–1000mg;
Glycine 3–5g/night; EGCG 400–800mg (cycle)
Homocysteine [B]
> 10 µmol/L
(target < 7 µmol/L)
Dark greens, legumes, eggs, organ meats;
reduce alcohol (folate antagonist)
Methyl-B12 1000 mcg; Methylfolate 400–800 mcg;
P5P B6 25–50 mg; Betaine 1–2g; retest 10 wks
GENETIC VARIANTS
COL5A1 rs12722 [G]
C-allele carrier
(↑ injury risk)
Eccentric loading; proprioception training;
conservative loading progression
Collagen peptides 15–20g; Vit C 500–1000mg;
Glycine 3g/night; Lysine 1g/day
MMP3 rs679620 [G]
A-allele carrier
(↑ MMP-3 expression)
Stress management; 7–9h sleep;
anti-inflam. diet; avoid late-phase NSAIDs
EGCG 400–800mg (cycle 8wk on/4wk off);
Curcumin + piperine; Omega-3 3–4g EPA+DHA
VDR BsmI/FokI [G]
Less-functional
receptor variants
Midday sun 30–60 min (large skin area);
fatty fish; reduce stress & alcohol
D3 3000–5000 IU (target 65–80 ng/mL);
Mg 400mg; K2 MK-7 200 mcg; retest q90d
B = Biomarker · G = Gene · PT = Physical Therapy · q90d = every 90 days