Goal
Fat loss
Sustainable fat loss with lean-mass retention. Protocol sequencing matters more than supplement selection.
Compounds
All compounds →Alpha-Lipoic Acid
aka ALA / thioctic acid / R-ALA / R-lipoic acid
Alpha lipoic acid supplement guide: 600 mg/day oral dosing, R-ALA vs racemic absorption, neuropathy trial data, antioxidant mechanism, interactions.
- Half-life
- 0.5hr
- Typical dose
- 600mg
Berberine
aka berberine HCl / berberine hydrochloride
Berberine supplement guide: 1500 mg/day lowers fasting glucose and HbA1c, AMPK activation, metformin parity in RCTs, dihydroberberine absorption.
- Half-life
- 3hr
- Typical dose
- 1500mg
EGCG
aka epigallocatechin gallate / green tea extract
EGCG supplement guide: 300-600 mg/day green tea catechin for fat loss and cardiovascular markers. Hepatotoxicity risk above 800 mg/day fasted.
- Half-life
- 3hr
- Typical dose
- 400mg
Metformin
aka Glucophage / Fortamet / Glumetza / dimethylbiguanide
Metformin for longevity: biguanide mechanism of action, TAME trial status, anti-aging dosage, weight loss data, life extension evidence in non-diabetics.
- Half-life
- 6hr
- Typical dose
- 1500mg
MOTS-c
aka Mitochondrial Open Reading Frame of the Twelve S rRNA-c / MOTSc
MOTS-c peptide is a 16-amino-acid mitochondrial-derived peptide. Preclinical signals for insulin sensitivity, exercise capacity, dosage notes.
- Half-life
- 0.5hr
- Typical dose
- 5mg
Nicotinamide Riboside
aka NR / Niagen / nicotinamide riboside chloride
Nicotinamide riboside (NR) is the most-studied NAD+ precursor in humans. Sold as Niagen by Chromadex; raises plasma NAD+ 30-60% at 250-1,000 mg/day.
- Half-life
- 8hr
- Typical dose
- 500mg
NMN
aka nicotinamide mononucleotide / beta-NMN
NMN supplements are oral nicotinamide mononucleotide capsules sold for longevity, energy, and metabolic health. They raise plasma NAD+ 30-90% at 250-1000.
- Half-life
- 4hr
- Typical dose
- 250mg
Semaglutide
aka Ozempic / Wegovy / Rybelsus
Semaglutide for weight loss: GLP-1 agonist (Ozempic, Wegovy) drives 15-17% mean loss at 2.4 mg/week in STEP trials. Watch lean-mass loss.
- Half-life
- 168hr
- Typical dose
- 2.4mg
Tirzepatide
aka Mounjaro / Zepbound / LY3298176
Tirzepatide for weight loss: dual GIP/GLP-1 agonist sold as Mounjaro and Zepbound. SURMOUNT-1 showed 22.5% mean body-weight loss at 15 mg over 72 weeks.
- Half-life
- 120hr
- Typical dose
- 10mg
Calculators
All tools →Articles
All articles →
Animal vs Plant Protein for Muscle: What Beats Whey, and When
Animal vs plant protein for muscle building: whey wins gram-for-gram via leucine threshold and DIAAS.
Protein Intake by Age: Lifecycle Targets, Anabolic Resistance
Protein intake by age: anabolic resistance after 50 raises optimal protein from 0.8 to 1.2-1.6 g/kg/day.
How to Read Medical Studies: Effect Size, Evidence Hierarchy, p-Values
How to read medical studies: spotting strong RCTs vs weak observational data, ranking evidence, and reading effect size before p-values.
Best Breathwork Protocols Ranked: Evidence by Method
Best breathwork protocols ranked: physiological sigh, box breathing, Wim Hof, 4-7-8. HRV and mood data, dose, duration, when to use each.
Creatine Monohydrate Supplement: Doses, Benefits, Side Effects
Creatine monohydrate supplement guide: 3-5 g/day saturates phosphocreatine stores, lifts anaerobic output 5-15%, supports lean mass and cognition under sleep.
Cold Exposure Protocols Ranked: Ice Bath, Plunge, Shower
Cold exposure protocols ranked by endpoint: ice bath for recovery, cold plunge for fat loss, cold shower for mood. Doses, durations, evidence.
The 2026 Fat Loss Protocol: Boring Beats Clever
A sequenced 16-week protocol for durable fat loss in healthy adults. Prioritizes lean mass retention, sleep, and behavior sustainability over thermogenic.
How to Form Habits: What the Science Actually Shows
How to form habits, evidence based: automaticity takes a median 66 days, not 21. Environment design and friction reduction beat motivation.
Intermittent Fasting Protocols Compared: TRE vs 5:2 vs Alternate-Day
Intermittent fasting protocols compared: time-restricted eating, 5:2, and alternate-day fasting produce similar weight loss when calories match.
HRV Guided Training: Morning Baseline, Recovery, Deload Decisions
HRV guided training works only if morning baseline data drives deload decisions. Oura, Garmin, Apple Watch readings on heart rate variability recovery.
Best Longevity Protocol 2026: Tier 1 First, Tier 3 Last
The best longevity protocol for healthspan extension: a tiered stack ranked by evidence, from Tier 1 essentials to Tier 3 experimental adds.
Circadian Rhythm Fasting: Meal Timing for Blood Sugar and Weight
Circadian rhythm fasting front-loads calories and ends eating 3h before bed. Early time restricted eating cuts glucose AUC and beats late meals on weight.