How To Supplement Your Health To Gain Muscle And Lose Fat
We’ve been perfecting our routine for years. We’ve tried the latest technology, followed the top health experts, attended industry-leading events, and continuously tested different products. We’re happy to report that we’ve landed on a supplement routine that actually works. And, as always, you know we’re here' to share our secrets.
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How We Know This Works
We’re not just guessing here. We’ve tracked our health and body composition over time using the Hume smart scale (plus a DEXA scan), and the results speak for themselves. We’ve been seeing a steady decrease in body fat percentage and an increase in lean body mass, aka muscle. This trajectory has lasted over months, and is still going strong. Here are our actual screenshots showing the trend in body composition.
While supplements aren’t a magic fix, the right stack paired with a consistent routine can absolutely move the needle.
Our Morning Routine Starts With Greens
Every morning starts with a green drink. This is our way of front-loading nutrients and hydration before the day takes off.
Naked Greens: A clean, no-filler greens powder that doesn’t taste like grass and helps sneak in more veggies. We’ve tried many others (check out our review of AG1 here) and this one is by far has the best taste.
Vitamin D Drops: Just two drops mixed in with the greens (ours are D3+K2) for immune, bone, and hormone support—especially important if you’re not getting much sun. We don’t like the AG1 drink but we do like their Olive Oil-based Vitamin D!
This combo feels like a small win first thing in the morning, and sets the tone for a solid day.
Then Comes the Protein Shake
Our goal: hit protein goals without overthinking it. Here are our two go-to blends depending on the day.
1. Clean & Simple
Great post-workout or on busy mornings:
1 cup fat-free milk
2 scoops Naked Nutrition Pea Protein (unflavored)
2. Beauty-Focused
Ideal when we’re in self-care mode:
1 cup fat-free milk
1 scoop Naked Nutrition Pea Protein (unflavored)
2 scoops Vital Proteins Collagen Peptides
Why creatine? It’s one of the most studied supplements out there. It’s clinically proven to be great for muscle retention, brain health, and recovery.
Why collagen? It supports healthy skin, joints, and hair. This one is the best formula we’ve found but it does have a bit of a taste to it that we’re not huge fans of, which is why we pair this with one scoop of Chocolate Peanut Butter protein! Easy fix.
Our Daily Supplement Stack
Here are two routines that we follow daily, depending on the goal:
1. All-In-One, for when you want maximum benefit for the fewest number of steps
Tru Niagen NAD+ booster: This one’s a bit speculative, but it’s the hottest trend in longevity. NAD+ levels decline with age and some early research suggests supplementation can improve mitochondrial function and energy. Do we feel a difference? It’s a bit hard to say but we’re leaning yes. Note that NAD+ has to be taken directly through an IV but this Niagen formula contains peptides that support natural NAD+ production!
Thorne Elite Multivitamins: Thorne is one of our favorite supplement brands, and this Elite offering is one of their best. 3 multivitamins in the morning (their AM formula) and 3 multivitamins in the evening (their PM formula) is all you need for a complete supplement profile. This one is a no-brainer.
2. Tailored, specific supplements for targeted improvements (This is the routine that led to the screenshotted results above!)
Tru Niagen NAD+ booster: This one is consistent across both routines! Great for function and energy.
Blood Builder Iron: Particularly important for women or anyone with a deficiency, iron is critical for blood health and energy. Iron supplements can be harsh on your stomach, but we find that this one is incredibly gentle.
Basic B Complex: Promotes cellular energy and healthy nerve cells, this B vitamin mix has all bases covered.
Fish Oil: Good for your brain with healthy high-nutrient fats, on days when we don’t eat fish, we do try to supplement with fish oil.
Magnesium: Important for muscle recovery and relaxation, we take this every night.
There are a few other supplements we reach for - like this electrolyte mix to hydrate, or these ginger mints to sooth our stomachs - but these two routines cover our daily go-tos.
Final Thoughts
Supplements are just that: a supplement. They support the real drivers of change when paired alongside an active lifestyle (we try to workout every other day), a balanced, protein-rich diet, and sleep and stress management.
You can’t out-supplement poor habits, but if you’re already putting in the work? These can help you level up.
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