Darshan Shah, MD’s
Essential Weight Management
Protocol overview
Last updated: May 13, 2025
7 Nutrients
Protein
30.5g
Protein supports lean muscle mass, satiety, and metabolic health, foundational for long-term body composition and weight goals. It helps regulate appetite, preserves muscle during fat loss, and promotes stable energy throughout the day. [1]
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Log in or sign upFiber
5g
Dietary fiber plays a role in weight management by promoting satiety, regulating appetite, and supporting stable blood sugar levels. Soluble fibers, like those in psyllium, inulin, and glucomannan, slow gastric emptying and help reduce overall calorie intake, aiding fat loss and metabolic health. [2]
Berberine
500mg
Berberine may support weight management by improving insulin sensitivity, regulating blood sugar, and influencing fat metabolism. Research suggests it can help reduce abdominal fat and improve body composition by activating metabolic pathways. [3]
Coenzyme Q10
100mg
CoQ10 supports cellular energy production and metabolic function by aiding mitochondrial activity. It may improve exercise performance and reduce oxidative stress, contributing to weight management and overall metabolic health when combined with physical activity and balanced nutrition. [4]
Creatine
5g
Creatine enhances lean muscle development, strength, and physical performance. By increasing muscle mass, it may elevate resting energy expenditure, supporting body composition improvements when combined with resistance training and a nutrient-dense diet. [5]
Chromium
200mcg
Chromium may support weight management by enhancing insulin sensitivity and helping maintain healthy blood sugar levels, which can influence cravings and appetite control. [6]
Bergamot
500mg
Bergamot extract may support weight management by improving lipid metabolism, enhancing insulin sensitivity, and reducing inflammation. Its rich polyphenol content contributes to better metabolic balance when combined with diet, exercise, and lifestyle changes. [7]
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Warnings
Not intended for individuals who are pregnant, nursing, or under 18. Do not take if you have known allergies to any listed ingredients. Consult your healthcare provider before use, especially if you have a medical condition or take medications for blood sugar, blood pressure, or thyroid function.
Lifestyle Improvements
Sustainable weight management is complex, but the foundations remain the same—building long-term habits that support fat loss, preserve muscle, and enhance metabolic health. When paired with the right protocol, these lifestyle strategies create a powerful framework for lasting, meaningful results.
Prioritize Strength Training: Building and maintaining lean muscle is essential for boosting resting metabolic rate and improving body composition. Aim for at least three resistance training sessions per week, focusing on compound movements like squats, presses, and deadlifts. To support fat metabolism and cardiovascular health, incorporate Zone 2 cardio and 1–2 sessions of high-intensity interval training (HIIT) weekly.
Optimize Protein Intake: Protein helps regulate appetite, maintain energy, and support muscle preservation during fat loss. Strive for 1 gram per pound of lean body mass daily, spaced evenly across meals. Emphasize quality sources such as grass-fed meats, pasture-raised eggs, fish, and protein powders if needed.
Balance Blood Sugar: Stable blood sugar helps reduce cravings and prevent fat accumulation. Prioritize meals built around protein, fiber-rich vegetables, and healthy fats like avocado and olive oil. Limit ultra-processed foods and added sugars. Post-meal walks and consistent meal timing can further support insulin sensitivity.
Improve Sleep Quality: Restorative sleep is essential for hormonal balance and metabolic regulation. Aim for 7–9 hours per night in a cool, dark room. Dimming lights and avoiding screens in the evening, along with morning sunlight exposure, can help reset your circadian rhythm and improve sleep quality.
Manage Stress Proactively: Elevated cortisol from chronic stress can hinder fat loss and muscle gain. Incorporate daily stress-reducing practices such as meditation, breathwork, nature walks, cold exposure, or sauna sessions. Even 10 minutes a day can have a significant impact.
Track and Adjust: Regular tracking helps tailor your approach. Monitor lab markers like fasting insulin, free testosterone, vitamin D, and inflammation. Keep an eye on body composition, waist measurements, and energy levels to guide progress and adjust as needed.
When consistently implemented, these strategies—alongside a targeted nutrient protocol—form a comprehensive approach to weight management that prioritizes performance, metabolic health, and long-term sustainability.
Disclaimer
These statements have not been evaluated by the Food and Drug Administration. Any products and informational content displayed on this page are not intended to diagnose, treat, cure, or prevent any disease.
While this Protocol has been created by health experts, it is educational in nature and not a substitute for personalized medical advice. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medications.
- Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038
- Clark, M. J., & Slavin, J. L. (2013). The effect of fiber on satiety and food intake: A systematic review. Journal of the American College of Nutrition, 32(3), 200–211. https://doi.org/10.1080/07315724.2013.791194
- Ilyas, Z., Perna, S., Al-Thawadi, S., Alalwan, T. A., Riva, A., Petrangolini, G., Gasparri, C., Infantino, V., Peroni, G., & Rondanelli, M. (2020). The effect of berberine on weight loss in order to prevent obesity: A systematic review. Biomedicine & Pharmacotherapy, 127, 110137. https://doi.org/10.1016/j.biopha.2020.110137
- Xu, Z., Huo, J., Ding, X., Yang, M., Li, L., Dai, J., Hosoe, K., Kubo, H., Mori, M., Higuchi, K., & Sawashita, J. (2017). Coenzyme Q10 improves lipid metabolism and ameliorates obesity by regulating CaMKII-mediated PDE4 inhibition. Scientific Reports, 7(1), 8253. https://doi.org/10.1038/s41598-017-08899-7
- Forbes, S. C., Candow, D. G., Krentz, J. R., Roberts, M. D., & Young, K. C. (2019). Changes in fat mass following creatine supplementation and resistance training in adults ≥50 years of age: A meta-analysis. Journal of Functional Morphology and Kinesiology, 4(3), 62. https://doi.org/10.3390/jfmk4030062
- Wang, Z., Qin, Y., Wang, Y., & Zhang, Y. (2020). The efficacy of chromium supplementation for weight loss: A meta-analysis of randomized controlled trials. Journal of Functional Foods, 64, 103641. https://doi.org/10.1016/j.jff.2019.103641
- Rondanelli, M., Peroni, G., Riva, A., Petrangolini, G., Allegrini, P., Fazia, T., Bernardinelli, L., Naso, M., Faliva, M. A., Tartara, A., Gasparri, C., Infantino, V., & Perna, S. (2021). Bergamot phytosome improved visceral fat and plasma lipid profiles in overweight and obese class I subjects with mild hypercholesterolemia: A randomized placebo-controlled trial. Phytotherapy Research, 35(4), 2045–2056. https://doi.org/10.1002/ptr.6950