Protocol · Fitness & Performance
Body Composition Protocol
Berberine and Whey Protein are the core of this stack, with 5 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Body Composition.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
7 supplements · 6 graded · 3 confirmed studies
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Berberine | Amount listed: 500 mg 2–3× daily with meals | Activates AMPK to increase fat oxidation, inhibits adipogenesis, and improves insulin sensitivity for better nutrient partitioning
| Grade B for Body Mass Index (BMI)1 study · 641 people | ||
| Whey Protein | Amount listed: 20–40 g per serving, 1.6–2.2 g/kg daily total protein | High leucine content maximizes muscle protein synthesis while promoting satiety and preserving lean mass during fat loss
| Grade C for Body Fat2 studies · 1,971 people | ||
| Supporting stackListed as additions to the core | |||||
| Creatine Monohydrate | Amount listed: 3–5 g daily | Increases lean mass through enhanced training capacity, cell volumization, and improved recovery between sets
| Grade C for Blood Flow30 people | ||
Confirmed studies for Creatine Monohydrate (titles as PubMed lists them) | |||||
| L-Carnitine | Amount listed: 2–3 g daily with carbohydrate for enhanced uptake | Transports fatty acids into mitochondria for oxidation; may enhance fat utilization during exercise
| Grade C for Blood Carnitine2 studies · 23 people | ||
| Ashwagandha | Amount listed: 300–600 mg standardized extract daily | Reduces cortisol to prevent stress-induced fat storage, improves strength gains, and supports lean mass accretion
| Grade C for Blood glucose1 study · 17 people | ||
Confirmed studies for Ashwagandha (titles as PubMed lists them) | |||||
| Chromium | Amount listed: 200–1,000 mcg daily (as chromium picolinate) | Enhances insulin signaling, improving glucose uptake by muscle and reducing fat storage
| Grade C for Blood glucose6 studies · 46 people | ||
| Caffeine | Amount listed: 100–400 mg daily or pre-exercise | Increases metabolic rate, enhances fat oxidation, and improves training performance for greater caloric expenditure | Not graded yet | ||
Confirmed studies for Caffeine (titles as PubMed lists them) | |||||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
The supplement in this protocol graded A or B. Each opens third-party tested products, matched to the dose above where we can.
- Grade B
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How this protocol works
In plain language
Body composition refers to the ratio of lean mass (muscle, bone, organs) to fat mass in your body. Improving body composition means either building muscle, losing fat, or both—often called 'recomposition.' This is different from just losing weight on the scale, as the goal is to change what you're made of, not just how much you weigh.
- Berberine is a powerful compound that improves body composition through multiple pathways. It activates AMPK—often called the 'metabolic master switch'—which increases fat burning and improves how your body handles carbohydrates. Studies show it reduces body fat while preserving lean mass. It also improves insulin sensitivity, meaning nutrients are more likely to be shuttled to muscles rather than stored as fat.
- Whey Protein is fundamental for body composition because it provides the building blocks (amino acids) your muscles need to grow and recover. Its high leucine content directly triggers muscle protein synthesis. During fat loss phases, adequate protein (1.6-2.2g/kg) is critical for preserving muscle mass. Whey also promotes satiety, making it easier to maintain a caloric deficit.
- Creatine Monohydrate is the most effective supplement for increasing lean body mass. It works by enhancing your training capacity—more reps, more sets, more power—leading to greater muscle stimulus. It also increases intramuscular water content, which may directly stimulate protein synthesis. Studies consistently show 1-2 kg more lean mass gains over 8-12 weeks compared to placebo.
- L-Carnitine helps transport fatty acids into mitochondria where they can be burned for energy. While it won't cause fat loss on its own, it may enhance fat utilization during exercise and support energy production. Taking it with carbohydrates significantly improves muscle uptake.
- Ashwagandha improves body composition by reducing cortisol, a stress hormone that promotes fat storage (especially around the midsection) and muscle breakdown. Studies in resistance-trained individuals show significantly greater increases in muscle size and strength compared to placebo.
- Chromium enhances insulin signaling, which improves how your body handles glucose. Better insulin sensitivity means nutrients are more efficiently used by muscles rather than stored as fat. Effects are modest but can support overall metabolic health.
- Caffeine boosts metabolic rate by 3-11% and enhances fat oxidation during exercise. It also improves training performance, allowing you to train harder and burn more calories. Regular use leads to some tolerance, but effects persist.
Expected timeline: Creatine increases lean mass within 2-4 weeks (water + enhanced training). Noticeable body composition changes with consistent training and nutrition take 8-12 weeks. Berberine metabolic effects appear in 4-8 weeks.