Join Dr S Rawat MD, a Physician who studied Nutrition at Harvard on 8 Zoom Video Group sessions over 4 weeks to begin your journey to reverse metabolic diseases such as Fatty Liver, Diabetes, PCOS, Metabolic Syndrome, Sleep Apnoea & Hypertension ! Learn how nutrition, meal timing, exercise, dietary supplements and weight reduction through calorie restriction can be leveraged to reverse metabolic diseases !
Exercise is an important cornerstone of metabolic health. Not only does it help maintain a healthy weight, but it also plays a crucial role in reducing insulin resistance and preventing osteoporosis. Building and maintaining muscle is essential for these benefits. Muscles act as a reservoir for glucose, helping to regulate blood sugar levels and reduce the risk of type 2 diabetes. Additionally, strong muscles support our skeletal structure, decreasing the likelihood of fractures and improving overall bone health. Here are the top four supplements to boost muscle growth and support your fitness journey.
The mechanism of action has been described in more detail on these videos
Protein
Protein is crucial for muscle maintenance and repair. Leucine, a branch-chain amino acid (BCAA), is particularly effective in stimulating muscle protein synthesis. For those who prefer plant-based proteins, vegan protein powders offer a less inflammatory alternative to mammalian proteins.
Meal Replacement Shake, Vegan Protein Powder Purely Inspired Organic All In One Plant Based Protein Powder for Women & Men Organic Protein Powder Vegan Friendly, Vanilla
Purely Inspired Organic All In One - Vanilla
Meal Replacement Shake, Vegan Protein Powder | Purely Inspired Organic All In One | Plant Based Protein Powder for Women & Men | Organic Protein Powder | Vegan Friendly, Chocolate
Purely Inspired Organic All In One - Chocolate
Benefits: Provides a complete protein source with less inflammation. A relatively higher amount is required compared to animal-based proteins, but it's less inflammatory. This product combines protein with 1 billion CFU probiotic per scoop available in two flavors.
Creatine
Creatine has been shown to not just increase ATP/Energy synthesis in muscles but also improve cognitive function from adolescents to the elderly.
CONFIDENT SPORTS - Creatine Monohydrate Powder – 100% Pure Micronized Creatine Monohydrate - Pharmaceutical Grade - 450 Gram - 90 Servings
CONFIDENT SPORTS - Creatine Monohydrate Powder
CONFIDENT SPORTS - Creatine Powder - 100% Ultra-Pure Micronized Creatine Monohydrate - Pharmaceutical Grade Creatine – 125 Gram – 25 Servings
CONFIDENT SPORTS - Creatine Powder
Omega 3 Fatty Acids
Omega 3 Fatty Acids are involved in muscle protein synthesis pathways.
Omega 3 is also anti inflammatory. Since this is a 'triple strength' product, one capsule a day will be sufficient for most individuals.
Vitasave Omega-3 Fish Oil Supplement [120 Softgels] - High Potency - Burpless - 3000mg Fish Oil, 900mg EPA, 600mg DHA
Vitasave Omega-3 Fish Oil Supplement
Nature's Way NutraVege Plant-Based Omega-3 VeggieGels – Vegan-Friendly Omega-3 Supplement with 300mg DHA + 150mg EPA – Fresh Mint Flavor – Support Heart, Eyes and Brain Function in Adults, 30 Vegan Softgels
Nature's Way NutraVege Plant-Based Omega-3 VeggieGels
- once a day dosage is sufficient for most individuals
Vitamin D
Vitamin D is also involved in muscle protein synthesis pathways. In addition, this helps strengthen the bones muscles are attached to.
Vitamin D3 (Natural) 1000iu (90 Tablets) Brand: Natural Factors
Jamieson Chewable Vitamin D3 1,000 IU - Natural Tangy Orange, 100 Count
Ddrops Adults 1000IU Liquid Vitamin D3 Drops, 180 drops. No Large Capsules, No Preservatives, Non-GMO, Allergy-friendly
Ddrops Adults Liquid Vitamin D3
Vitamin D with Vitamin K for Age 50 plus
In patients age 50 plus, Vitamin K2 should be added to Vitamin D3 in order for calcium to be absorbed preferentially in bones.
Webber Naturals Vitamin K2 with D3, 60 Softgels, Helps Support Bones, Teeth, and Immune Function, Gluten & Dairy Free
Webber Naturals Vitamin K2 with D3
Benemax Vitamin D3 K2 30 Capsules - K2 D3 Vitamin Supplement - Healthy Bones, Healthy Teeth, Healthy Muscle - Vit K2 D3 Supplement - Vegan D3 K2
Multi Vitamin & Multi Mineral with antioxidants Lutein & Lycopene
Click to Buy- Centrum Select Essentials 50+ Multivitamin and Multimineral Supplement
Click to Explore Centrum Adult Forte Essentials Mulitvitamins/Minerals Supplement for Men & Women
Exercise Devices which encourage regular activity
Click to buy TODO Mini Exercise Bike Pedal Exerciser with LCD Monitor for Leg and Arm Recovery
Click to buy Soozier Portable Mini Pedal Exercise Bike Indoor Cycle Fitness Arm Leg w/LCD Display
Explore core exercise machines
Explore Leg Training equipment
Explore Multi functional Home Gym
Click to Explore Stepper Platforms
Click to explore stepper equipment
Click to explore boxing equipment
Explore Soccer / Volleyball / Badminton Nets
Products which enable accountability by tracking progress
Fitness tracking watches such as Apple, Samsung and Fitbit keep a person accountable to themselves and on target.
Click to explore Apple Watches on Amazon
Click to explore Fitbit tracker on Amazon
Click to explore Samsung smart watches and trackers
Weight / Fat Mass / Waist Measurement Devices
As the saying goes, 'that which gets measured, gets done'. It is important to have tools to monitor the process whether weight, body fat or step count.
During an accelerated calorie deficit phase such as 60 hour 'Fasting Mimicking Diet' I recommend download of App My Fitness Pal
Products to aid with fat loss
Berberine: This is a herb which stimulates AMP Kinase and reduces insulin resistance. It also has benefits for weight loss and lipid control. It also has anti inflammatory and anti oxidant properties. Dose of berberine is one 500 mg capsule thrice a day with meals ( 1.5 gms per day ) 
Click here to read study published in Science Direct
Probiotics
Brand: Genestra Brands HMF Metabolic | Probiotic Formula
Click to read Scientific Study published in journal Nature
Brand: Metagenics - UltraFlora Control - 30 Capsules
Click to read Scientific study published in journal Lancet
Fibre :
The two key nutrients which gut microbiome require as food or 'prebiotics' are fibre and plant proteins. While these can be obtained from diet, supplements can also provide these dietary nutrients . Fibre reduces cholesterol, reduces sugar, improves metabolism by feeding gut microbiome and provides satiety through bulking effects.
Dietary Sources: Whole grains, fruits, vegetables, legumes, and nuts.
Click to buy on Amazon: Metamucil, Daily Psyllium Husk Powder Supplement
Click to read study published in Science Direct
Click to read study published in Nutrition Journal
Additional Considerations
Collagen Protein
Replacing protein powder with collagen protein powder on non-resistance training days can help protect connective tissues like ligaments and tendons and aid with recovery and longevity. Marine collagen is more bioavailable than bovine collagen, and this product is even more bioavailable since it is derived from the scales of fish, which is better than products derived from skin. In addition, it also contains Hydroxy Proline, which independently further stimulates the production of hyaluronic acid required for joints.
MentalFuel Marine Collagen Powder - 360 g Pure Hydrolyzed Marine Collagen Peptides Powder, Fish Collagen Peptides Powder Unflavoured, Sustainable
MentalFuel Marine Collagen Powder
Hyaluronic Acid
Those looking to protect joints and skin can add hyaluronic acid to their regime. This hyaluronic acid capsule contains vitamin C, which is an essential co-factor for the production of hyaluronic acid and collagen within the skin.
Nutridom Hyaluronic Acid 200mg with Vitamin C 150mg, All Natural, Non-GMO, Vegan, Gluten-free, Dairy-free, and Soy-free (60 Count)
Nutridom Hyaluronic Acid with Vitamin C
Using steroids and testosterone replacement for muscle growth is fraught with health risks both short as well as long term. This also leads to a long-term dependency as the body stops producing these hormones by itself. Any person even vaguely contemplating this should first ensure that the steps on this blog have been followed first along with a clean, nutritious diet, adequate exercises with progressive overload, adequate sleep, and recovery, etc. Seek the advice of a personal trainer experienced with coaching natural bodybuilders.