Small open-label study of ATR-258 saw fat loss, lean mass gains and better leg power, but no placebo group and just eight weeks long. #longevity# #geroscience# #atr258# #fatloss# #leanmass#

Creatine is a supplement most women should be taking, especially post-menopause. 5 grams/day combined with resistance exercise increases lean mass and muscle strength but has inconsistent effects on bone mineral density. It makes productive training slightly more productive.

More protein does not necessarily mean more muscle. For most people doing resistance training, gains in muscle and strength appear to plateau around 1.6 g/kg/day. But there’s a good reason to push protein higher when the goal is fat loss or body recomposition. Higher protein intake can: - increase satiety and make a calorie deficit easier to sustain - help preserve lean mass so more of the weight lost comes from fat - modestly increase energy expenditure through the thermic effect of food This often gets lost in debates about “optimal” protein intake. You may not need more than ~1.6 g/kg/day to maximize muscle growth, but higher intakes can still be useful when you’re trying to lose fat without losing muscle.