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Muscle Stack

Measure. Build. Preserve.

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CreusLife Editorial Team
Evidence reviewed · Peer-reviewed sources cited · Updated regularly
Last updated: May 2026 · Affiliate & editorial disclosure
ℹ️ Informational only — not medical advice. Some links are affiliate links at no extra cost to you. Full disclosure.
Who this is for
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Muscle loss concernReduced strength, endurance, or muscle fullness after 35
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Body composition shiftGaining fat while losing muscle simultaneously
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Returning to trainingGetting back to lifting after a break
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Longevity focusMuscle mass is the strongest mortality predictor after 40
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Women over 35Estrogen decline accelerates muscle loss — creatine is essential
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Low testosteroneLabs showing below-optimal T, SHBG pattern
Measure first
⬤ Measure first — before buying anything
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DEXA Scan Lean mass, fat mass, bone density baseline
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Testosterone + SHBG Men: free T, total T, DHEA-S
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Estradiol + FSH Women: hormone panel for muscle context
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Vitamin D (25-OH) Target: 40–60 ng/mL before supplementing
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VO2 Max Aerobic capacity affects recovery and adaptation
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Grip Strength Reliable proxy for overall muscle function
These measurements tell you which supplements you actually need.
Core protocol
📋 Strong Longer Protocol

The complete muscle preservation system — labs, DEXA, training structure, supplement stack, and 90-day retest plan. Both men and women, 35–55+.

Read the full protocol →
Tools & supplements
◉ Foundation — Start here
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Supplement — Core
Creatine monohydrate — 5g/day
The most evidence-backed supplement for muscle. 700+ studies. Safe at any age. No loading required. Works for men and women equally. Do not skip this.
Momentous Creatine →
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Nutrition
Protein — 1.6–2.2g per kg body weight
Non-negotiable foundation. Most adults over 35 significantly undereat protein. Hit this from food first; supplement to fill gaps.
Momentous Protein →
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Supplement — Core
Vitamin D3+K2 — 2,000–5,000 IU/day
Test first. Low D suppresses testosterone and impairs muscle function. K2 ensures calcium goes to bone.
Momentous Supplements →
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Supplement — Core
Omega-3 — 2–4g EPA+DHA/day
Anti-inflammatory. Supports muscle protein synthesis and reduces DOMS.
Momentous Omega-3 →
◉ Optimize — Add after 30 days
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Supplement
Magnesium glycinate — 400mg/night
Sleep quality drives muscle recovery and adaptation. Most training programs fail because recovery is the limiting factor.
Momentous Magnesium →
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Wearable
Oura or WHOOP — recovery tracking
HRV and sleep staging reveal whether your body is actually recovering between sessions — the missing data point most lifters ignore.
Shop Oura →
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Supplement
BodyHealth PerfectAmino
Complete essential amino acid profile. Supports muscle protein synthesis with low caloric load.
BodyHealth →
◉ Precision — Data-driven layer
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Supplement
Urolithin A (Mitopure) — 500mg/day
Mitochondrial health and muscle endurance. 15+ years of clinical research. Best evidence in adults 45+.
Momentous supplements →
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Labs
InsideTracker or Function Health
Testosterone, SHBG, vitamin D, ferritin baseline. Know what's limiting your progress.
InsideTracker →
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Assessment
DEXA retest
The only way to know whether lean mass has changed. Compare at 90 days.
How this connects
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Measure
DEXA + Hormone Labs
Lean mass baseline, T/estradiol, vitamin D
→
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Protocol
Strong Longer Protocol
90-day structured system
→
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Stack
Muscle Stack
You are here
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Retest
DEXA Retest — 90 days
Compare lean mass change
→
Retest plan
30
Days
• Confirm creatine + protein consistency
• Check sleep quality (recovery driver)
• Note strength trend on key lifts
60
Days
• Recheck vitamin D if not done
• Add Optimize tier supplements
• Check bodyweight trend
90
Days
• DEXA retest — compare lean mass
• Rerun hormone labs if available
• Compare key lift numbers to baseline

Not sure where this fits in your plan?

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Next Step
Get your DEXA baseline

Before you spend on supplements, know your starting lean mass. DEXA is $50–150 and takes 10 minutes.

DEXA Scan Guide →
or
Strong Longer Protocol
or
Take the Stack Analyzer
Supplementation after measurement

Preferred supplement partner: Momentous

Supplements should come after the baseline: labs, sleep, training, nutrition, and symptoms. For the supplements CreusLife recommends most often, Momentous is now the preferred partner because it offers focused products for performance, sleep, recovery, and longevity.

Start with the Momentous main store if you want to choose from the full lineup.

Recovery support

Recommended recovery tools

Use recovery tools to support training consistency, not to compensate for poor sleep, excessive stress, or under-fueling.

Move better

Mobility and tissue prep tools

These are practical, low-complexity tools for improving range of motion, tissue tolerance, and daily movement quality.

Ready to build your health system?

Take the Stack Analyzer — 6 questions to a personalized measurement path, protocol, and supplement stack.

Take the Stack Analyzer Start With Your Baseline