You can lose weight and gain muscle without them. However, that doesn't mean that supplements aren't useful. And that doesn't mean you shouldn't take them. It just means that they aren't 100% wanted.

These concepts also show why a scoop of ice cream will score lower on both the index and the burden lists in comparison to hand packed with Cheerios. Cheerios is just refined carbohydrates - which spike our blood sugar levels quickly - vs the fat and protein levels in ice cream which take…