Metabolic Health
40+ adults chasing stubborn-fat loss, improved energy & metabolic flexibility.
Metabolic Flexibility Reset
Advanced ID: metabolic-advanced
Note: Every protocol follows the "low and slow" principle. Don't add everything at once. Start with one element, observe how your body reacts, and layer gradually. Everyone's system is unique—build up at your own pace.
Overview
Reprogram metabolic flexibility, reduce visceral fat, and enhance energy utilization through combined use of insulin sensitizers, mitochondrial activators, and therapeutic peptides.
Rx Components
- MOTS-c (Peptide) – 5 mg SC, 3x/week AM
- Semaglutide (Compounded) – 0.25–0.5 mg SC, 1x/week
- L-Carnitine Fumarate – 1000 mg pre-exercise
- Alpha Lipoic Acid (R-ALA) – 300 mg with meals
- Coenzyme Q10 – 100–200 mg/day
- Berberine – 500 mg 2–3x/day before meals
- Myo-Inositol – 2 g/day, divided
- Magnesium Threonate – 2000 mg/day in divided doses
- Astaxanthin – 6–12 mg/day with fat-containing meals
- Curcumin (Liposomal or BCM-95) – 500 mg/day
Targeted Integration
| Role | Type | Components | Rationale |
|---|---|---|---|
| Fat Oxidation & Energy Efficiency | Mitochondrial Upregulation |
| Improves metabolic switching between glucose and fat, enhances basal metabolic rate, and increases endurance capacity. |
| Insulin & Glucose Optimization | Metabolic Sensitivity Enhancement |
| Reduces glycemic load, improves satiety and signaling, while restoring metabolic rhythm in insulin-resistant individuals. |
| Inflammation Control & Hormetic Stress | Cellular Stress Conditioning |
| Improves mitochondrial resilience and reduces systemic inflammation which drives metabolic inflexibility. |
Administration
- Inject MOTS-c in the morning, ideally after waking or pre-fasted cardio
- Semaglutide weekly dose on same day, monitor for appetite suppression
- L-Carnitine + ALA pre-exercise to enhance fat mobilization
- Astaxanthin and Curcumin with main meals
- Inositol and Magnesium before bed for insulin sensitivity and sleep support
Mechanism of Action
- MOTS-c improves skeletal muscle insulin sensitivity and mitochondrial biogenesis
- Semaglutide activates GLP-1 receptors for satiety and glycemic control
- ALA and CoQ10 support oxidative phosphorylation efficiency
- Berberine mimics metformin via AMPK
- Astaxanthin protects mitochondrial membranes under stress
Cycle & Duration
- 16-week metabolic reset cycle with peptide support
- Re-evaluate at 8-week mark with body composition scans
Synergies & Stack Partners
- Fasted cardio 3x/week for metabolic conditioning
- Alternate-day cold exposure (shower or immersion)
- Intermittent fasting (16:8 or OMAD variants)
- Ketogenic diet phase or strategic carb cycling
Contraindications & Side Effects
- Peptide use requires medical oversight and sourcing diligence
- Semaglutide may cause nausea, appetite loss, or constipation
- Berberine and ALA may cause GI symptoms or hypoglycemia if overused
- Monitor for excessive fatigue or hormonal irregularities during intense fasting
Monitoring
- DEXA scan for visceral fat reduction
- HOMA-IR, fasting glucose, insulin, and lipids every 8 weeks
- Subjective logs of energy, cravings, mental sharpness
References
- Lee, C. et al. (2015). MOTS-c: A mitochondrial-derived peptide regulating muscle and metabolic homeostasis. Cell Metab.
- Wilding, J. P. et al. (2021). Once-weekly Semaglutide in adults with overweight or obesity. NEJM.
- Zhou, J. et al. (2012). Berberine improves insulin sensitivity by inhibiting fat storage. Metabolism.
- Kim, J. et al. (2011). Alpha-lipoic acid and mitochondrial health. Free Radic Res.
- Ambati, R. R. et al. (2014). Astaxanthin: Sources, stability, and health benefits. Carotenoids.
Metabolic Activation Primer
Beginner ID: metabolic-beginner
Note: Every protocol follows the "low and slow" principle. Don't add everything at once. Start with one element, observe how your body reacts, and layer gradually. Everyone's system is unique—build up at your own pace.
Overview
Kickstart fat oxidation, stabilize blood sugar, and enhance daily energy through foundational metabolic support and gentle stimulation.
Rx Components
- L-Carnitine Tartrate – 1000 mg before exercise
- Green Tea Extract (EGCG >50%) – 300 mg AM
- Magnesium Malate – 200 mg in the evening
- Chromium Picolinate – 200 mcg with meals
- Vitamin D3 – 2000 IU daily with fat-containing meal
- Electrolyte Blend – low-sugar, daily during activity
Administration
- Carnitine on empty stomach pre-exercise to enhance fat transport
- Green Tea Extract with breakfast for mild thermogenesis
- Magnesium at night for insulin sensitivity and sleep
- Chromium with carb-rich meals to modulate insulin response
- Vitamin D with breakfast or lunch for optimal absorption
- Electrolytes in the morning or during training for hydration
Mechanism of Action
- Carnitine aids mitochondrial fatty acid transport and oxidation
- Green tea catechins support thermogenesis and fat breakdown
- Magnesium is involved in over 300 enzymatic processes, including glucose control
- Chromium enhances insulin receptor activity
- Vitamin D regulates immune-metabolic signaling pathways
Cycle & Duration
- 6–8 weeks for initial mitochondrial upregulation
- Reassess energy, waistline, and post-meal fatigue patterns
Synergies & Stack Partners
- Fasted low-intensity cardio (zone 2) in the morning
- High-protein breakfast to reduce cravings
- Walking post meals for better glucose disposal
Contraindications & Side Effects
- Carnitine may cause GI upset in sensitive users—start low
- Green tea extract may affect liver enzymes in rare cases—monitor if used long-term
- Chromium may interact with diabetes meds—consult provider
Monitoring
- Track waist circumference and fasting glucose weekly
- Note energy trends, appetite stability, and digestion
- Optional: fasting insulin and HOMA-IR if available
References
- Malaguarnera, M. (2012). Carnitine derivatives and fatty acid oxidation. Clin Pharmacol.
- Thielecke, F. & Boschmann, M. (2009). Green tea and thermogenesis. J Physiol Biochem.
- Volpe, S. L. (2013). Magnesium in disease prevention. Nutr Clin Pract.
- Anderson, R. A. (1998). Chromium and insulin action. Clin Nutr.
- Zittermann, A. et al. (2014). Vitamin D and metabolic health. Curr Opin Clin Nutr Metab Care.
Mitochondrial Optimization Protocol
Intermediate ID: metabolic-intermediate
Note: Every protocol follows the "low and slow" principle. Don't add everything at once. Start with one element, observe how your body reacts, and layer gradually. Everyone's system is unique—build up at your own pace.
Overview
Enhance mitochondrial efficiency, fat adaptation, and glucose-insulin balance using clinically supported nutraceuticals and metabolic activators.
Rx Components
- Coenzyme Q10 (Ubiquinone/Ubiquinol) – 100 mg/day
- PQQ (Pyrroloquinoline Quinone) – 10–20 mg/day
- L-Carnitine Tartrate – 1000 mg pre-exercise
- Berberine HCl – 500 mg with lunch and dinner
- Chromium Picolinate – 200 mcg with carb-heavy meals
- Magnesium Malate – 300 mg in the evening
- Vitamin D3 – 2000 IU with meals
Targeted Integration
| Role | Type | Components | Rationale |
|---|---|---|---|
| Mitochondrial Support | Cellular Energy Boost |
| Improves electron transport chain efficiency and supports mitochondrial biogenesis for better fat oxidation. |
| Insulin Sensitization | Glucose Regulation |
| Facilitates glucose uptake and reduces insulin resistance through AMPK activation and improved signaling. |
Administration
- CoQ10 + PQQ in the morning with fat-containing meal
- Carnitine pre-exercise to fuel fatty acid transport
- Berberine before meals to blunt postprandial glucose spikes
- Chromium with high-carb meals
- Magnesium at night for recovery and glucose control
- Vitamin D with lunch
Mechanism of Action
- CoQ10 + PQQ supports ATP synthesis and mitochondrial growth
- Carnitine improves fatty acid oxidation in muscle tissue
- Berberine activates AMPK and mimics metformin-like effects
- Chromium enhances insulin receptor sensitivity
- Magnesium supports energy metabolism and insulin signaling
Cycle & Duration
- 8–12 weeks minimum for mitochondrial and insulin response improvements
- Take 1–2 weeks off from Berberine after every 12 weeks
Synergies & Stack Partners
- Low-carb or cyclical ketogenic diet to enhance fat adaptation
- Zone 2 cardio 3x/week
- Cold showers or contrast therapy to stimulate mitochondrial biogenesis
Contraindications & Side Effects
- Berberine can cause GI discomfort in some users
- PQQ may cause vivid dreams or overstimulation in sensitive individuals
- Monitor magnesium dose to avoid loose stools
Monitoring
- Track fasting insulin, HOMA-IR, and daily energy levels
- Optional: Lactate threshold or VO2 max testing for fitness progress
- Note fat loss and cognitive clarity markers
References
- Stites, T. E. et al. (2006). PQQ and mitochondrial biogenesis. J Nutr Biochem.
- Zhang, D. W. et al. (2010). CoQ10 and metabolic disorders. Mitochondrion.
- Kong, W. et al. (2004). Berberine's effect on glucose metabolism. Metabolism.
- Bailey, C. J. (2001). Chromium and insulin action. Trends Endocrinol Metab.
- Rosanoff, A. (2013). Magnesium's role in insulin resistance. J Clin Nutr.