The Damage Control Protocol: My Complete Supplement Stack for Rapid 72lb Weight Loss

**What this is:** The full breakdown of every supplement I take, why I picked each one, and the lab results proving what's actually working. This isn't a "take these pills and lose weight" post - retatrutide and lifestyle changes did the heavy lifting. This stack is about supporting my body through rapid transformation. **The context:** I'm down 72+ pounds in about 20 weeks on retatrutide, recently [started TRT through AlphaMD](https://retatrutidelog.com/posts/starting-trt-alphamd-onboarding-experience), and my body is processing a massive amount of mobilized fat. That creates specific challenges - liver stress, lipid chaos, hormonal optimization - that this stack is designed to address. --- ::gallery[{"images":["https://retatrutidelog.com/uploads/ecbaee66-7cb6-401d-be96-d919711f6576.jpg","https://retatrutidelog.com/uploads/a3e1870d-c044-4d2f-be40-7d15cbb5ea50.jpg"],"captions":["",""]}] *My morning stack lined up on the bathroom counter* ## The Morning Stack (AM) Take these after breakfast or post-training. **Liquid Dropper: TUDCA / NAC / Milk Thistle (1ml)** Shake it well. This is your liver's best friend during rapid fat loss. When you're mobilizing 72 pounds of stored fat, your liver is working overtime processing all of it. My ALT dropped from 66 IU/L (flagged high) in August to 56 IU/L in November. The liver is actively healing despite the heavy workload. TUDCA Liquid Drops (1000mg with NAC, Milk Thistle, Beet Root) → **Sunflower Lecithin (2 Level Teaspoons)** Mix into your morning water or shake - a frother or shaker cup works best. This is my newest addition specifically targeting LDL. It acts as an emulsifier to break down cholesterol particles and prevent them from sticking to arterial walls. My LDL went from 163 to 180 during rapid fat loss (expected when you're dumping stored fat into your bloodstream), and this is the tool I added to bring that back down. Note: The bag comes with a 10g scoop - that's way more than you need. I use 2 level teaspoons. This stuff is also sold as a dietary supplement and food additive (bakers use it), so it's very safe. Start with one teaspoon for a few days to let your stomach adjust to the healthy fats, then move to two. Nutricost Sunflower Lecithin (1 Pound) → **Creatine (5g - Half Daily Dose)** Yes, 10g total daily is higher than the standard 5g recommendation. I'm targeting brain saturation, not just muscle. The cognitive benefits at higher doses are well-documented, and splitting the dose prevents the GI issues that come with dumping 10g at once. Nutricost Creatine Monohydrate (500g) → **Zinc Picolinate (50mg)** Critical for testosterone synthesis when you're on TRT. Helps regulate the conversion of testosterone to estrogen. My total testosterone went from 243 ng/dL in August to 681 ng/dL in November - TRT did the heavy lifting, but zinc ensures you're not deficient in a key cofactor. Nutricost Zinc Picolinate 50mg → **Selenium (200mcg)** Take with zinc. Supports thyroid conversion and acts as a liver antioxidant cofactor. These two work together. Nutricost Selenium 200mcg → **CoQ10 (100mg)** TRT can increase metabolic demand on your heart. CoQ10 ensures mitochondrial energy for cardiac muscle. Non-negotiable when you're optimizing hormones. Nutricost CoQ10 100mg → **Citrus Bergamot (1,200mg - 2 caps)** This is my statin alternative. Potent polyphenol used to reduce LDL oxidation and improve overall cholesterol profiles without the side effects. During rapid fat mobilization, your LDL can spike as your body processes all that liberated fat. Bergamot helps keep that number from going completely sideways. Nutricost Citrus Bergamot 1,200mg → **Fish Oil (3 Softgels)** I take 6 total daily (3 AM, 3 PM) - way higher than the "1 capsule" on the label. That label dose is for maintenance. I'm actively treating elevated lipids during rapid fat loss. High-dose EPA/DHA lowers triglycerides and reduces systemic inflammation. **Lab proof:** Triglycerides dropped from 128 mg/dL in August to 110 mg/dL in November. It's working. Nutricost Fish Oil Omega 3 (1000mg) → ---  *The evening stack before bed* ## The Evening Stack (PM) Take these before bed or after your evening shower. **Creatine (5g - Second Half)** Same as morning. Split dose for better absorption and less bloating. **P-5-P / Vitamin B6 (100mg)** This controls prolactin levels, which preserves libido and prevents sexual dysfunction often associated with hormonal fluctuations on TRT. Moved to evening to stack with magnesium for sleep recovery benefits. Nutricost P5P Vitamin B6 100mg → **Copper Glycinate (3mg)** Essential balance. Taking 50mg of zinc daily can strip copper from your system over time. This prevents that deficiency. Don't skip this if you're taking zinc long-term. Nutricost Copper Glycinate 3mg → **Fish Oil (3 Softgels)** Second half of the daily 6-capsule dose. **Sleep Stack: Earth Elixir 4-in-1** Magnesium Glycinate, Apigenin, L-Theanine, and Valerian Root in one capsule. I did a full breakdown of why I picked this specific blend over other options: [Fixing Retatrutide Insomnia: My Deep Sleep Supplement Protocol](https://retatrutidelog.com/posts/fixing-retatrutide-insomnia-deep-sleep-supplement) Earth Elixir 4-in-1 Sleep Aid → --- --- ## What I Dropped: Mucuna Pruriens For the first few months, I was also taking Mucuna Pruriens (400mg) - it's a dopamine precursor. My thinking was that after stopping nightly drinking (500ml of Jameson was my normal), my brain might need some support getting its reward pathways back online. It worked for that purpose. But now that I'm 6+ months sober and hitting the gym regularly, I don't want my brain relying on external dopamine support long-term. The goal is for your body to make its own neurotransmitters, not become dependent on supplementation. Good for early sobriety. Not needed forever. Know when to cycle off. Nutricost Mucuna Pruriens 400mg → (if you're in early sobriety and think it might help) --- ## The Lab Results: What's Actually Working Let me be clear about what's doing what: **Retatrutide fixed:** - Prediabetes reversed (A1c 5.8% → 5.1%) - [72+ pounds of fat loss with zero muscle loss](https://retatrutidelog.com/posts/dexa-proof-retatrutide-fat-loss-zero-muscle-loss) (DEXA proven) - Overall metabolic function **[TRT](https://retatrutidelog.com/posts/starting-trt-alphamd-onboarding-experience) fixed:** - Testosterone (243 → 681 ng/dL) **The supplement stack is supporting:** - Triglycerides down (128 → 110 mg/dL) - Fish oil working - Liver stress reducing (ALT 66 → 56 IU/L) - TUDCA/NAC protecting during fat processing - LDL management during transient hypercholesterolemia - Bergamot + Lecithin holding the line - TRT optimization - Zinc/Copper/P5P keeping hormones balanced The supplements aren't magic. They're targeted support for specific issues that come with rapid transformation. --- ## Staying Organized When you're taking this many supplements split across AM/PM, you need a system. I use a weekly pill organizer with AM/PM compartments. Every Saturday I load up the week. Takes 10 minutes and prevents the "did I already take that?" confusion. Weekly Pill Organizer 2 Times a Day → ::gallery[{"images":["https://retatrutidelog.com/uploads/7dc262ac-c44c-4a15-8bd2-c0b9234a6389.jpg","https://retatrutidelog.com/uploads/4f4a12a4-3a30-4f3e-96a5-b9326b835231.jpg"],"captions":["",""]}] --- ## Quick-Add to Cart --- ## Bottom Line This stack isn't about shortcuts. Retatrutide is doing the work of killing appetite and driving fat loss. TRT restored my testosterone. These supplements are the support crew - protecting my liver while it processes 72 pounds of mobilized fat, managing lipids during the chaos of rapid weight loss, and optimizing the hormones I'm now replacing. If you're on a similar journey, you don't necessarily need everything I'm taking. Start with what addresses your specific issues. Get labs. See what's actually moving. Add or drop based on data, not hype. That's the whole philosophy here. ::sourceguide[{ "headline": "Need a source? ", "description": "Quick access to my supplier's contact info.", "buttonText": "Get Contact Info", "variant": "gradient" }] --- **Disclaimer:** This is what I take based on my specific labs, health situation, and goals. I'm not a doctor. Consult with a healthcare professional before starting any supplement protocol, especially if you're on TRT or other medications. Your needs may be completely different from mine. As an Amazon Associate I earn from qualifying purchases. Some links on this site may be affiliate links.