Four Hour Body Vitamin and Supplements Cheat Sheet

{ 21 comments… read them below or add one }

Andrew June 6, 2012 at 8:57 am

is there a more ideal time to take the AGG stack .
1 hour before a meal
30 minutes before
just before
just after?

if so why?
appreciate any feedback



Stephen August 26, 2012 at 8:58 am

I would say 15-30 minutes before meals to help regulate insulin secretion and calm the glucose response.



Nuevo July 8, 2012 at 12:10 pm

Hey Stephen, im a bit confused regarding the geek to freak and Occam. I want to do the geek to freak and got all the suppliments but should i combine them with the occam supplements aswell? and slow carb-diet? really confusing. great site btw!



Stephen August 26, 2012 at 8:56 am

Sorry Nuevo,

I somehow missed your comment so long ago. I try to always respond. My answer is no, stick with one or the other. “There are no limits to the bounds of moderation” this is very true when it comes to supplements. Let me know if you run into any problems and I may be able to give you some help.



John September 21, 2012 at 2:56 pm

Some of the supplement quantities you mention are written as “mcg” instead of “mg”. Isn’t 1 mcg about 1/1000th of a milligram (mg)? In such small quantities do they even have an effect?


Mike February 7, 2013 at 1:38 pm

Hi, I’m currently in my second week of the slow carb diet. I have been by the book on food and supplements to this point. Two days ago I started experiencing abdominal pain and constipation. My question is could the AGG/PAG SUPPLEMENTS be to blame. I hate to cycle off but today I’m trying to find out if I still feel this way off the drugs.
Mike Weatherby


Stephen February 7, 2013 at 2:44 pm

It’s hard to say if it the supplements, but I think it would reasonable to stop the PAGG for 1-2 weeks and see if you feel better. For me personally the high doses of ALA (possibly the garlicin) gave me an ulcer, so I was unable to finish my trial.

If you feel better you can try adding the PAGG back in after the break and see what happens. You may notice an improvement after you have been on the slow carb diet for 4-6 weeks. Make sure you try some of these basic things as well:

It is common to experience some amount of GI disturbance with a change in diets. For constipation consider replacing the PAGG with a probiotic during your “off period”, add in more fiber (celery can be a good option), 1 TB of flaxseed oil is a good and helps get things moving. Make sure you are are taking supplemental magnesium, drink plenty of water and move your body!



Mike February 7, 2013 at 2:58 pm

Thanks a lot for the feedback I appreciate it. I’ll do all that and see how it goes.


Jimmy C. June 21, 2013 at 5:27 am

Is it recomended to take PAGG and AGG suppliments while on the Slow Carb Diet? There are so many different suppliments recomended its tough to sift through.


Stephen June 21, 2013 at 12:36 pm

Yes, although you do not have to. PAGG is just AGG with the policosanol. The combo is designed to be a “thermogenic” and can help to speed fat loss (in theory). Pareto Nutrition makes a pretty good combo with simple dosing, they also ship internationally

I would focus on getting hold of the slow diet first, and then add supplementation later.

- Stephen


Paul June 28, 2013 at 8:30 am

Is it a problém to use Garlic 1000mg? I cant find one product with 200mg here in czech :/


Stephen June 30, 2013 at 6:57 pm

This is the recommended garlic dosing directly from the Natural Medicines Database:

ORAL: For hyperlipidemia, garlic extract 600-1200 mg divided and given three times daily has been used in clinical trials . Most clinical studies have used a standardized garlic powder extract containing 1.3% alliin (Kwai, Lichtwer Pharma) 300 mg three times daily. A specific aged-garlic extract (Kyolic, Wakanuga) 7.2 grams per day has also been used. Aged garlic typically contains only 0.03% alliin. A specific garlic powder product (Garlicin, Nature’s Way), an aged garlic extract product (Kyolic-100, Wakanuga), and a garlic oil product (Tegra, Hermes) have also been used. Fresh garlic 4 grams (approximately one clove) once daily has also been used. Fresh garlic typically contains 1% alliin.

For hypertension, garlic powder 600-900 mg daily has been used. Most studies have used a specific garlic powder formulation (Kwai, Lichtwer Pharma). An aged garlic extract 2400 mg daily has also been used.

For prevention of colorectal and stomach cancer, fresh or cooked garlic 3.5-29 grams weekly has been used.

Garlic preparations are sometimes dosed based on the allicin constituent. For every milligram of alliin, 0.458 mg of allicin is typically generated. Therefore, a dose of garlic extract 600 mg that contains 1.3% alliin typically produces 3600 mcg allicin. A dose of fresh garlic 4 grams containing 1% alliin typically produces approximately 18,300 mcg of allicin.

TOPICAL: For tinea infections, clinical studies have used the garlic constituent ajoene as a 0.4% cream, 0.6% gel, and 1% gel applied twice daily for 1 week.

For warts, a lipid garlic extract applied twice daily for 1-2 weeks has been used. An aqueous extract has also been used, but this formulation appears to be less effective.

For corns, a lipid garlic extract applies twice daily for 10-20 days has been used. An aqueous extract has also been used, but this formulation appears to be less effective.

Hope this helps,



PianoManGidley November 7, 2013 at 7:35 am

Thanks for breaking this down into such an easy-to-follow chart! After reading through much of “The 4-Hour Body,” I thought to myself, “Holy pharmaceuticals, Batman! How many supplements and pills is Tim Ferriss taking on any given day?!” This helps make sense. However, for the fat loss program, I thought I remembered reading that it was suggested to incorporate a Vitamin B complex in the morning with the A.G.G. and fish oil and all else. Am I misremembering?


Stephen November 7, 2013 at 8:24 am

It certainly wouldn’t hurt to add a B complex vitamin in the morning but I will quote you: “Holy Pharmaceuticals, Batman!” (That’s great!) If you are going to do this I would recommend taking the PAGG along with a simple multivitamin that combines added K+, Calcium, Magnesium and B vitamin complex. This will simplify things, but it may not be necessary.

In my experience (despite what Tim says) patients I test who are on a slow or low carb diet are doing quite well when it comes to micronutrient profiles. But most do lack vitamin D3 and have a poor Omega 3 to Omega 6 ratio. I am starting to lean less on fish oil supplements though and recommending the ingestion of more natural fatty fish, although a good fish oil supplement may have some benefit, the studies have been conflicting.



Jason January 22, 2014 at 5:51 am

This is really great, thanks!

I guess I share some of the confusion that other people do. I’m about to order some supplements and I’m trying to figure out what all to combine. I was going to order the PAGG items, plus a multi. What else should I be combining with this? MPC Stack, Vitamin D, Omega 3, etc. I’m not worried about the number of pills, I just want to know what all I can and should be stacking together. Primary goal is fat loss.

Thanks in advance!


Stephen January 23, 2014 at 8:57 am

If you are going to start PAGG and a multivitamin, it would be safe to add additional vitamin D3 (I would titrate this to your lab values) and a high quality fish oil supplement. I prefer Nordic Naturals Pro Omega or Blue Ice Royal Butter Oil / Fermented Cod Liver Oil Blend which Tim recommends as part of his Testosterone boosting protocol. I personally think this is a very good combo:

2. Multivitamin with potassium, mag, B vitamins, calcium etc.
3. Vitamin D3: 2000-5000 IU daily
4. Fish Oil supplement: Nordic Naturals or blend as described above.

* A note on vitamin D3: I would have your labs drawn and see where you are at. You want a level of around 50 ng. For every 10 ng of deficiency you will need to add about 1000 international units of D3. So, for example, if you have a number of 20 ng on your lab test, I would suggest taking 3000 IU daily to achieve 50 ng. Most people need more. I would recheck your D3 levels in your blood in 4-6 weeks.

I hope this helps,




Jason January 24, 2014 at 8:28 am

I really appreciate you taking the time to provide some insightful feedback!

I’m going at FHB hard and am looking forward to continued and improved results.

Thanks again,


Shane February 27, 2014 at 5:10 pm

Hey Stephen,
I am 5’10″ 174lbs and I’d guess 12-13% body fat. I have pretty good knowledge of diet and exercise and follow both semi regularly. I have a 4 month goal of being 180 lbs at 8% body fat. Of the 2 diet systems in what order would you recommend I follow them to achieve my goal?
Thank you in advance.


Stephen March 3, 2014 at 1:59 pm

Hi Shane,

When you ask “of the 2 diet systems” are you referring to Occam’s Protocol v. Geek to Freak? In this case I would probably stick with Occam’s. I like it better for not only its simplicity, but for it’s long-term utility. You are going to get results with both.



Scott B March 3, 2014 at 7:09 am

What is the best day to omit using the supplements? In your chart it shows using everyday, but the book says to take off one day a week. Just curious if it matters.


Stephen March 3, 2014 at 1:56 pm

Hi Scott,

There is no really hard and fast rule here. For me personally I would omit a day mid week that is not my cheat day or the day afterwards.

- Stephen


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