Body-composition goals depend on protecting lean muscle while supporting healthy metabolism. This protocol combines a botanical that supports healthy glucose metabolism with foundational protein and creatine to support muscle maintenance alongside diet and training.
This is part of the foundation, alongside mitochondrial health and gut health. Steady glucose and preserved muscle support even energy through the day, and even a few short nights can make the next day’s glucose handling less efficient, so sleep matters here too. Read the full protocol story.
Also see Gut Health: fiber, fermented foods, and a walk after meals support a healthy microbiome and steady post-meal energy.
These cost nothing and do the heavy lifting. Supplements are meant to sit on top of them, not replace them.
3 products · Brand options are listed for each; choose one that fits your preferences and budget.
A plant alkaloid that supports healthy glucose metabolism already within the normal range and supports metabolic health alongside diet and exercise.*
Berberine can interact with many medications. Talk to your healthcare provider before starting.
Good before a workout, including in a fasted window: EAAs provide the building blocks for muscle protein synthesis with minimal calories, helping support lean muscle maintenance while you work on body composition.*
Does not replace complete protein from meals. Minimal calories, so many people use them in a fasted window, but leucine does signal muscle-building pathways, so they are not “nothing” to your body.
Supports lean muscle, strength, and training performance, helping preserve muscle while you work on body composition.*
Early water-weight gain is muscle hydration, not fat.
Talk to your healthcare provider first. Supplements affect everyone differently and can interact with medications. Start with one product at a time at the low end of the dose range, and check with your clinician before starting, especially if you are pregnant, nursing, taking prescription medication, or managing a health condition. Doses shown are typical label ranges, not personal recommendations.