The Four Hour Body Quick Reference Guide: Vitamins, Supplements and Protocols

The Four Horsemen of Fat-Loss: PAGG

Geek to Freak

• Policosanol: 20–25 mg (View Monograph) 

• Alpha Lipoic Acid: 100–300 mg (I take 300 mg with each meal, but some people experience acid reflux symptoms with even 100 mg) (View Monograph)

• Green Tea Flavanols: (decaffeinated with at least 325 mg EGCG): 325 mg (ViewMonograph)

• Garlic Extract: at least 200 mg (I routinely use 650+ mg) (View Monograph)

Daily PAGG intake is timed before meals and bed, which produces a schedule like this: (AGG is simply PAGG minus policosanol)

• Prior to breakfast: AGG
• Prior to lunch: AGG
• Prior to dinner: AGG
• Prior to bed: PAG (omit the green tea extract)

This dosing schedule is followed six days a week. Take one day off each week and one week off every two months. You can also purchase this as a Combo Through Pareto Nutrition Here (not ranked on the Natural Medicines Database)

Morning:

N.O.-Xplode* (2 scoops)

Slo-Niacin (or timed-release niacinamide, 500 mg) Each meal

Chromemate (chromium polynicotinate, not picolinate, 200 mcg)

Alpha Lipoic Acid (200 mg)

Pre-workout:

BodyQUICK* (2 capsules 30 mins. prior)

Post-workout:

Micellean (30g micellar Casein Protein)

Prior to bed:

• Policosanol (23 mg) (View Monograph)
• Chromemate (200 mcg)
• Alpha Lipoic Acid (200 mg)  (View Monograph)
• Slo-Niacin (500 mg)

Occam’s Prescriptions

4 Hour Life Recommendations

• Consume 80 grams during the first five days of Occam’s Protocol: 10 grams every 2 hours on the dot until 80-gram quota is reached
• After the Initial five day loading period: 10-30 grams post workout will speed repair and help prevent soreness

Creatine Monohydrate: For 28 days:

• Consume 3.5 grams upon waking
• Consume 3.5 grams before bed
• if you use powder, mix in 5-6 grams total as losing one to two grams in solution is hard to avoid.

Omega 3 Fatty Acids: (view Monograph)

• Nordic Naturals Arctic Cod Liver Oil(I personally am taking the lemon flavor liquid) Nordic Naturals makes the best and purest around. The liquid form is better and a more effective way to take your Omega 3’s but a bit difficult to stomach.
• Nordic Naturals Pro Omega Honestly if you can’t stomach the arctic cod liver oil this is the next best things. No odor, amazing flavor and a great EPA/DHA ratio.

DO NOT BUY YOUR OMEGA 3’S FROM THE PHARMACY OR COSTCO.
They tend to be rancid (which is why they smell fishy)

I would also recommend Carlson. They are high quality.

Vitamin D3:

Vitamin D is vital to proper immune function, which is pivotally important in disease prevention, but many people are deficient in it. Vitamin D not only strengthens our defenses but also prevents some autoimmune disorders. Recently it has been shown to offer strong protection against some of the most common and dangerous types of cancers, including those of the breast, prostate, pancreas and colon. Some research indicates that it may reduce risk of these cancers by 50 percent or more. We have long known that vitamin D builds bone strength, reducing the risk of osteoporosis and hip fractures in the elderly.

• Capsular Vitamin D3: 2000 – 5000 IU every day. I currently take this Kirkland Signature Maximum Strength Vitamin D3 2000 I.U. from Costco…it is a bit cheaper in store.
• Liquid Vitamin D-3

Slow Carb Diet Essential Vitamins

Other Worthwhile Considerations

• Magnesium: Magnesium Citrateis more easily absorbed and more bioavailable than magnesium oxide.The recommended dietary allowance, or RDA, for magnesium is 400 mg per day for men, 310 mg per day for women and 350 mg per day for women who are pregnant. (View Monograph)

• Potassium:The goal for the average “Slow Carbohydrate Dieter” for preventing low levels of potassium is 20 mEq is typically taken daily. This can also be through dietary sources. (View Monograph)

• Calcium: 500mg twice daily. It’s also beneficial tocombine calcium with vitamin Das your body requires this vitamin for optimal calcium absorption. (View Monograph)

• Coenzime Q10: Consider taking this in Combo with your Omega 3. I would suggest Nordic Naturals Pro Omega with CoQ10 as an easy to take one dose alternative.

• Vitamin C: At least 200mg daily

• Vitamin E: 400IU of natural mixed tocopherals, D ALpha tocopheral with other tocopherals, or better yet 80mg of natural mixed tocopherals and tocotrienols.

• Mixed Carotenoids: 10000-15000IU per day

Also Consider:

• Selenium 200 mcg:  organic yeast bound form (View Monograph)

Immune Support:

• Astragalus (view Monograph): Has a long history in Chinese medicine where it is used to ward of cold and flu.  Research confirms antiviral and immune enhancing properties of the root. I recommend this to cancer patients undergoing chemotherapy that suppresses the bone marrow, people who seem to get everything going around, immune deficiencies, and to healthy people during the cold and flu season. Look for standardized extract in capsules and take the recommended dosage given on the label.

Tripling Testosterone

Perfecting Sleep

Protocol #1: Long-Term and Sustained

• Blue Ice Royal Butter Oil / Fermented Cod Liver Oil Blend – Capsules:  2 capsules upon waking and 2 capsules before bed

• Vitamin D3: 3000 – 5000 IU upon waking and before bed (6,000 – 10,000 IU per day) until you reach blood levels of 55ng/ml. Can test this at home if you like, or just ask your doctor for this easy test.

• Short ice baths and/or cold showers: 10 minutes each, upon waking and right before bed

• Brazil Nuts: 3 nuts upon waking and 3 nuts before bed

Protocol #2: Short-Term and Fun “Nitro Boost”

20-24 Hours Prior to Sex: Eat at least 800 milligrams of Cholesterol (example: four or more large whole eggs or egg yolks) within three hours of bedtime, the night before you want to have incredible sex. Why before bed? Testosterone is derived from cholesterol, which is primarily produced during sleep (between midnight and 4:00 – 6:00 A.M.).

Four Hours Prior to Sex:

1. Four Brazil Nuts

2. Twenty Raw Almonds

3. Two Capsules of the Blue Ice Royal Butter Oil / Fermented Cod Liver Oil Blend – Capsules

1. Taking 200 milligrams of huperzine-A 30 minutes before bed: can increase total REM by 20-30%. Tim uses this for the first few weeks of language acquisition and no more than three days per week to avoid side effects. (side effects = Insomnia as well as many others) take home note: use at your own risk! (view Monograph)
2. Don’t drink more than two glass of wine within four hours of sleep: More than two glasses of wine within four hours of sleep decreases deep wave sleep by 20-50%.
3. Taking 15+ drops of California Poppy extract: increases deep wave sleep up to 20%
4. Eat two tablespoons of organic almond butter on celery sticks before bed: this will help you avoid low blood sugar over night. Make a pre-bed snack part of your nutrition program.
5. One to two tablespoons of flaxseed oil (120-240 calories) can be used in combination with the celery and almond butter to further help.

Getting to Sleep:

Test 67 -70 degrees as your bedroom temperature:

using 65 degrees as your low point and never going above 70. If you can’t control ambient temperature use socks of different thicknesses to tweak heat loss.

Eat a large  Fat and Protein Dominated meal within 3 hours of bed time:

Consumed within 3 hours of getting to sleep at least 800 milligrams of cholesterol (four or more large whole eggs) and 40 grams of protein.  Tim recommends eating two 3/4 of a pound rib eye steaks 3 hours before bed. This sounds a bit excessive.

Use of light cues The Phillips Go-lite:

Used as a replacement for coffee first thing in the morning. 15 minutes pointing about 30 degrees off center angle.

Incorporate Iso-Lateral resistance training (one arm or one leg):

Do a single session of Tim’s Pre-Hab Testing from the “Pre-Hab” chapter in the Four Hour Body. Here is a quick breakdown of the four exercises and recommendations:

Use an Ultrasonic Humidifier:

The Air-O-Swiss Travel Ultrasonic Cool Mist Humidifier.

Use a Nightwave Pulse Light

Can be used as a supplement to the Philips goLite

Ice Age: Mastering Temperature to      Manipulate Weight

Intermittent Fasting (IF) and Protein Cycling

• Place an ice pack on the back of the neck or upper trapezius area for 20–30 minutes, preferably in the evening, when insulin sensitivity is lowest. I place a towel on the couch while writing or watching a movie and simply lean back against the ice pack.
  

• Consume, at least 500 milliliters of ice water on an empty stomach immediately upon waking.
  

• Take 5–10-minute cold showers before breakfast and/or before bed. Use hot water for 1–2 minutes over the entire body, then step out of water range and apply shampoo and soap to your hair and face. Turn the water to pure cold and rinse your head and face alone. Then turn around and back into the water, focusing the water on your lower neck and upper back. Maintain this position for 1–3 minutes as you acclimate and apply soap to all the necessary regions. Then turn around and rinse normally.
  

• Take 20-minute baths that induce shivering. For extra thermogenic effect, consume 200–450 milligrams of Cayenne Pepper (View Monograph) (40,000 BTU or thereabout) 30 minutes beforehand with 10–20 grams of protein (a chicken breast or protein shake will do).

Protein cycling

A single day per week of restricting protein to no more than 5% of maintenance calories can produce effects similar to extended caloric restriction.

If the mechanism of intermittent fasting or caloric restriction is a genetic self-preservation response, protein cycling makes sense. There are no essential dietary carbohydrates. Simply reducing calories (or carbs) wouldn’t necessarily qualify as a biological emergency. On the other hand, even brief absences of essential amino acids like lysine might be enough to flip the switch. The “switch” in our context is triggering a process of cellular housekeeping called autophagy, the purpose of which is, in Dr. Mignery’s words, “to clear the cell of degraded and aggregated proteins that are not being handled by the other recycling mechanisms of the cell.” In principle, if you clear the junk out faster than it builds up, you postpone or reverse aging.

Below is a sample menu described by Tim Ferriss in the 4 Hour Body for one day of less than 5% protein, adapted from Dr. Mignery. It is distinctly non-Slow-Carb.

Miscellaneous breakfast

Breakfast can include wheat-based (lysine-deficient) products such as toast, muffins, or bagels, provided that wheat is the only substantial source of protein, and its calories are heavily diluted with calories from non-protein sources (butter, sugar, juice, fruit, etc.).

Toast with mushrooms, onions, and gravy

You can thicken the fat or drippings from meat with starch to make a gravy and drizzle it over the toast, mushrooms, and onions.

Spinach with vinegar

Microwaved frozen spinach (<2 cups) can be flavored with any kind of vinegar for a near-protein-free dish with the warmth and chew of meat.

Meat substitutes

A microwaved slice of eggplant can fill a sandwich and give something of the shape and texture of a lunch meat. Black olives can also provide something of the texture of meat without the protein.

Bean substitutes

Beans and peas are fairly high in protein and cannot be eaten in the restriction phase of protein cycling. But you can substitute spheres of cassava starch called tapioca pearls. They are a staple of tropical cuisine and are available in a wide range of sizes and colors. You may be familiar with them if you have ever had bubble tea.

Here is Tim’s approach to the protein cycling dilemma (A Prelude to Cheat Day)

I fast following an early Friday dinner (6 P.M.) and then, around 10 A.M. the next morning (16 hours later), I eat 1 cup spinach with vinegar and spices, one slice of sourdough toast with lots of butter, and enjoy it all with a large glass of grapefruit juice. Delish. Sometime after noon, I’ll then head off to eat my usual chocolate croissants and continue cheat day as a binge monster.

4 Hour Body Bonus Chapters

• Spot Reduction Revisited: Removing Stubborn Thigh Fat  

• Becoming Brad Pitt: Uses and Abuses of DNA

• Creativity on Demand: The Promises and Dangers of Smart Drugs

• An Alternative to Dieting: The Bodyfat Set Point and Tricking the Hypothalamus

• The China Study: A Well-Intentioned Critique

• Hyperclocking and Related Mischief: How to Increase Strength 10% in One Workout

• The Top 10 Reasons Why BMI Is Bogus (Better Title: Do You Believe in Fairies, Unicorns, or the BMI?)

• Heavy Metal: Your Personal Toxin Map