The Four Hour Body Quick Reference Guide: Vitamins, Supplements and Protocols
Each of these recommendations has received the highest rating when compared to others in its class on the Natural Medicines Database. Supplements marked with (*) have no ranking available on The Natural Medicines Database.
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The Four Horsemen of Fat-Loss: PAGG
Geek to Freak
Daily PAGG intake is timed before meals and bed, which produces a schedule like this: (AGG is simply PAGG minus policosanol)
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)
N.O.-Xplode* (2 scoops)
BodyQUICK* (2 capsules 30 mins. prior)
Micellean (30g micellar Casein Protein)
Prior to bed:
4 Hour Life Recommendations
|Cissus Quadrangularis: 2,400 mg three times per day (view Monograph)|
Alpa-Lipoic Acid: 300mg, 30 minutes before each whole food meal (View Monograph)
L-Glutamine: (View Monograph)
Omega 3 Fatty Acids: (view Monograph)
DO NOT BUY YOUR OMEGA 3’S FROM THE PHARMACY OR COSTCO.
I would also recommend Carlsons. They are high quality.
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.
Slow Carb Diet Essential Vitamins
Other Worthwhile Considerations
*(post on mEq and mg)To change mg of elemental potassium to mEq, take the number of mg and divide it by 39.0983 (atomic weight of potassium). For example, 99 mg is equivalent to 2.53 mEq. Conversely, if you know the mEq, multiply by 39.0983 to find the elemental potassium. For example, 2 mEq is equal to 78.0 mg. Potassium levels can become dangerously high if not followed closely by blood laboratory work. Animal PKD models received the equivalent of 15 mEq of potassium daily. This would be 9 – 10 tablets of the OTC over the counter potassium citrate 99 mg.
|Additional Antioxidant support|
|(Tripling Testosterone Cheat Sheet)|
Protocol #1: Long-Term and Sustained
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:
If you are using the above protocol consider having your testosterone levels checked. ZRT makes both a blood and saliva home testing kit which is a simple alternative.
|(Perfecting Sleep Cheat Sheet)|
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:
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
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.
4 Hour Body Bonus Chapters
The 4 Hour Body Food Matrix
Although not part of Tim’s protocol I also suggest adding a good natural broad-spectrum probiotic to your daily regimen.