Clear Whey Isolate (Myprotein) (1 Serving), Weizenkeimöl (Vitaquell) (1 Serving), Leinöl Kaltgepresst (DM Bio) (1 Serving) and Skyr Pur (Milbona) (1 Serving)

Use an unsweetened, unflavoured clear whey isolate and mix it with water; avoid versions containing sugar, maltodextrin, juice powder, or sweetened flavour blends.

Take the whey with or immediately after a balanced meal rather than on an empty stomach, for example alongside plain Skyr, nuts, or chia seeds.

Keep the portion of clear whey moderate and split a larger serving into two smaller servings 1–2 hours apart.

Choose plain, unsweetened Skyr and add cinnamon, chia seeds, ground flaxseed, or a small handful of almonds instead of fruit syrups, honey, or granola.

Continue using small amounts of cold-pressed flaxseed oil or wheat-germ oil with a meal; pair them with protein and fibre rather than consuming the oils alone.

Take a 10–15 minute easy walk after consuming the shake or meal to help reduce the post-meal rise.