HOW-TO GUIDE

Joint Health

INTRO

Joint pain doesn’t start when you feel it — it starts earlier, silently.

Cartilage thins. Tendons weaken. Inflammation builds. By the time your joints are stiff, creaky, or painful, the underlying damage is already underway.

That’s a problem — because damaged joint tissue doesn’t repair easily. Cartilage has no blood supply. Tendons and ligaments regenerate slowly.

And as we age, the cells that keep these structures strong become less responsive and more prone to breakdown.

But here’s the good news:

Even in your 60s or 70s, your body can rebuild — if you provide the right stress signals and building blocks.

This guide shows you how to do exactly that.

You’ll learn:

• How to train in a way that stimulates joint repair
• Which supplements and strategies actually make a difference
• How to calm inflammation without blunting healing

Healthy joints aren’t just about avoiding pain. They are what enable you to stay strong, independent, and physically capable as you get older.

Let’s get started.

PRINCIPLES

Train to Keep Tendons and Ligaments Strong

With age, connective tissues lose stiffness and stop transmitting force efficiently. Resistance training helps counteract this.

• Strength train 2–3x/week using compound, load-bearing movements (e.g., squats, lunges, deadlifts)
• A single session can double collagen synthesis
• For best results, pair training with targeted collagen supplementation

Support Collagen Remodeling with Daily & Targeted Dosing

Collagen turnover is slow, but regularly supplementation plus supplementation around exercise can enhance remodeling.

• Take 5 g hydrolyzed collagen peptides daily (maintenance)
• Take 30 g within 30–60 minutes before or after resistance training to stimulate tissue remodeling
• Include at least 50 mg vitamin C to support collagen synthesis
• Stay consistent for 8–12 weeks minimum

Retrain Immune Tolerance to Cartilage

In osteoarthritis, the immune system contributes to cartilage breakdown. UC-II helps retrain it.

• Take 40 mg UC-II® once daily on an empty stomach
• Avoid combining it with protein-rich supplements (like hydrolyzed collagen)
• Works best when used long-term and consistently

Lubricate Joints and Nourish Cartilage

Eggshell membrane contains UC-II, hyaluronic acid, and chondroitin — key for joint lubrication, shock absorption, and maintaining joint-tissue balance.

• Take 300–500 mg daily (e.g., Ovomet®)
• Use for at least 12 weeks to see effects

Cool Inflammation Without Blocking Repair

These plant compounds reduce inflammation through multiple pathways.

• TamaFlex® (Tamarind + Turmeric):
• Take 250–500 mg/day
• Effects noticeable in 2+ weeks
• ↓ COX-2 and TNF-α
• Boswellia (AprèsFlex®):
• Take 100 mg/day
• Effects noticeable in 5–7 days
• ↓ 5-LOX and leukotrienes
• Ginger (GingerT3™):
• Take 250–500 mg/day
• Long-term use is safe
• ↓ prostaglandins and NF-κB

Add Complementary Nutrients

These complementary ingredients offer mitochondrial, hormonal, or antioxidant support for joint tissue.

• L-Carnitine — 300 mg/day for synovial health and energy metabolism
• Boron — 3–6 mg/day for hormone-collagen synergy and reduced OA symptoms
• Haritaki — 50 mg/day to reduce oxidative damage and support joint detox pathways
• Q-Actin® (Cucumber extract) — 20 mg/day; gentle pain relief in 6+ weeks

Use Cold Therapy for Acute Injury and Flare-Ups

Cold therapy helps reduce swelling, pain, and tissue damage, especially when used early after joint trauma.

• Apply ice for 15–20 minutes at a time
• Repeat every 2–3 hours for the first 1–3 days
• Also helpful during flare-ups or after intense activity to calm inflammation and protect nearby tissues

Explore Advanced Recovery Tools

If you’re dealing with ongoing pain or joint degeneration, these tools can complement the core protocol and support deeper recovery. Some require professional guidance.

• Red Light Therapy (Photobiomodulation)
• Wavelength: 630–850 nm
• Dose: 4–10 J/cm², 2–5x/week for 4–8 weeks
• Duration: 5-15 minutes per session
• Sauna Therapy
• Temperature: Ideally between 175-205 °F
• Duration: 10-20 minutes per session (to tolerance)
• 2–6 sessions/week
• Can reduce inflammation
• Can increase pain-reducing compounds like beta-endorphins and norepinephrine.
• Hyperbaric Oxygen Therapy (HBOT)
• Can enhance tissue oxygenation and healing
• Best used in defined protocols under supervision
• Low-Dose Radiation Therapy (LDRT)
• Specialist-administered treatment
• Now being used for chronic, treatment-resistant joint inflammation

Regenerative Therapies

Platelet-Rich Plasma (PRP)

Concentrated platelets from your own blood used to accelerate tissue healing.

• Delivers growth factors (e.g., PDGF, TGF-β) directly into damaged joints
• Stimulates collagen synthesis and chondrocyte activity
• Shown to reduce pain and improve function in knee osteoarthritis
• Often used in 1–3 injection protocols spaced weeks apart

Stem Cell Therapy

Uses mesenchymal stem cells (MSCs) from bone marrow or fat tissue.

• Can differentiate into cartilage, bone, and ligament cells
• Releases anti-inflammatory and trophic (healing-promoting) factors
• Shown in trials to regenerate cartilage in early-stage osteoarthritis
• Typically injected intra-articularly under image guidance

Exosomes

Cell-derived vesicles that act as signaling messengers from stem cells.

• Deliver RNA, proteins, and lipids to injured tissue to promote regeneration
• Reduce inflammation and oxidative stress in joints
• May enhance cartilage repair and slow degeneration
• Used alone or to augment PRP/stem cell injections; still largely experimental

Recommended Supplement Stack

These supplements work together to support the three key pillars of joint health:

structure, lubrication, and inflammation balance.

Note: Qualia Joint Health contains all of the ingredients listed below, aside from hydrolyzed collagen peptides. If you’re taking Qualia daily, you only need to add collagen separately.

Daily Essentials (Core Stack)

These are the foundational supplements we recommend for everyone following this protocol.

Inflammation Modulators

Add these if you're dealing with joint stiffness, flares, or chronic inflammation.

Functional Enhancers (Optional)

For those who want to layer in additional joint and recovery support.

Tools & Links

Where to Buy the Stack

There are two ways to implement this supplement protocol:

Option 1: Use Qualia Joint Health + Collagen Peptides

This is the simplest and most comprehensive option.

Option 2: Build Your Own Custom Stack

Use this option if you want more control over individual ingredients.

Daily Essentials

Inflammation Modulators

Functional Add-Ons

Podcasts

humanOS Radio #043 - Muscle Mass on Health - Professor Keith Baar

Blogs

Muscle and Health Podcast with Keith Baar

Looking for more info?

We sat down with Dr. Keith Baar, a leading expert in molecular exercise physiology, to explore how strength, tendon health, and connective tissue remodeling impact long-term health.

In this episode of humanOS Radio, he shares:

• Why being in the strongest third at midlife doubles your odds of reaching 100
• Why strength declines faster than muscle mass
• How to make collagen supplements effective for tendons
• The role of mitochondria in aging well

EXTRA

Core Products

All-in-One Option

Includes UC-II, eggshell membrane, TamaFlex, Boswellia, Ginger, and more — everything except collagen peptides

• Qualia Joint Health

Collagen Peptides (Type I & III)

For connective tissue support. Includes vitamin C, a key co-factor for collagen synthesis.

• Vital Proteins Collagen Peptides

UC-II Undenatured Type II Collagen

• NOW UC-II 40 mg

Eggshell Membrane

• NOW Eggshell Membrane 500 mg

Inflammation Modulators

TamaFlex®

• GNC TamaFlex Fast Acting

Boswellia (AprèsFlex®)

• Life Extension AprèsFlex

Ginger Extract (GingerT3™)

• Pure Synergy SuperPure Ginger

Functional Add-Ons

L-Carnitine

• Jarrow L-Carnitine 500 mg

Boron

• NOW Boron 3 mg

Haritaki

• bixa BOTANICAL Haritaki Powder

Q-Actin® Cucumber Extract

• Nurses Nutrition Q-Actin®