Belly Fat & Metabolic Reset

Berberine improves insulin sensitivity via AMPK activation — particularly relevant for visceral fat, which is insulin-responsive. Meta-analyses link supplementation to reduced waist circumference and visceral adiposity markers.^{[1, 2, 3]}

Green tea catechins have small thermogenic and fat-oxidation effects, with several trials showing specifically abdominal/visceral fat reduction over 12 weeks at standardized doses. Take with food to mitigate hepatotoxicity risk.^{[4, 5, 6]}

L-carnitine shuttles long-chain fatty acids into mitochondria for oxidation. Trials show modest fat-mass reduction (~3-4 lbs over 8-24 weeks) when combined with exercise — minimal effect without exercise. Acetyl-L-carnitine and L-carnitine L-tartrate are both reasonable forms.^{[7, 8]}

CLA is a fatty acid with mixed trial evidence — meta-analyses show modest reductions in body fat (~1-2 lbs over 6 months) with some specific visceral fat effect. Effects are smaller than marketing suggests. Some hepatic side effects at high doses long-term.^{[9, 10, 11]}

Magnesium supports insulin signaling and sleep — both upstream of visceral fat accumulation. Most adults under-consume magnesium.^{[12, 13]}