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Metabolic healthCardiovascular healthExercise & movement

Metabolic Health Optimizer

AAdequate EvidenceMedium commitment7 steps · 3 supplements · 4 habits

What this protocol does

Blood sugar management, insulin sensitivity, and body composition through supplements and exercise timing.

Who it's for

Those with metabolic concerns, pre-diabetes, or wanting to optimize body composition.

Expected timeline

Blood sugar improvements within 2-4 weeks. Body composition changes in 8-12 weeks.

Monthly cost estimate

€30-€55/month for supplements

Protocol steps

1
BerberinesupplementAAdequate Evidence
With meals · 500mg 2-3x daily

Comparable to metformin for blood sugar — AMPK activation

2
Magnesium GlycinatesupplementAAdequate Evidence
With dinner · 300mg

Improves insulin sensitivity — 48% of population is deficient

3
Omega-3 (EPA/DHA)supplementAAdequate Evidence
With meal · 2g EPA/DHA

Reduces triglycerides and systemic inflammation

4
Walking after mealshabitAAdequate Evidence
After every meal · 10-15 min

Reduces post-meal glucose spike by 30-50%

5
Resistance traininghabitAAdequate Evidence
3-4x per week · 45-60 min

GLUT4 translocation — muscles become glucose sinks

6
Meal timing alignmenthabitAAdequate Evidence
Daily

Earlier eating window improves insulin sensitivity

7
Zone 2 cardiohabitAAdequate Evidence
3x per week · 30-45 min

Improves mitochondrial fat oxidation and insulin sensitivity

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Health domains covered

Metabolic healthCardiovascular healthExercise & movement

Questions about Metabolic Health Optimizer

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.