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

Natural Medicines Brand Evidence-based Rating (NMBER)=6Each 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.

Disclosure:  Please note that some of the links below are affiliate links, and at no additional cost to you, I will earn a commission if you decide to make a purchase.  Please understand that I have experience with all of these companies, and I recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something.  Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals.

The Four Horsemen of Fat-Loss: PAGG

Geek to Freak

  • 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)

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 (my personal favorite)


N.O.-Xplode* (2 scoops)

Slo-Niacin (or timed-release niacinamide, 500 mg) (View Monograph)

Each Meal

Chromemate (chromium polynicotinate, not picolinate, 200 mcg) (View Monograph)

Alpha Lipoic Acid (200 mg) (View Monograph)


BodyQUICK* (2 capsules 30 mins. prior)


Micellean (30g micellar Casein Protein)

Prior to bed:

Occam’s Prescriptions

4 Hour Life Recommendations

(Occam’s Protocol Cheat Sheet)

Cissus Quadrangularis: 2,400 mg three times per day (view Monograph)

Alpha-Lipoic Acid: 300mg, 30 minutes before each whole food meal (View Monograph)

L-Glutamine(View Monograph)

  • 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: (View Monograph)

  • 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 Oilclip_image003[8]_thumb(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.

They tend to be rancid (which is why they smell fishy)

I would also recommend Carlsonsclip_image003[10]_thumb. 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.


Slow Carb Diet Essential Vitamins

Other Worthwhile Considerations

The Slow Carb Trifecta: Magnesium, Potassium and Calcium

  • Magnesium:  Magnesium Citrateclip_image003[12]_thumbis 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). If taken once per day before bed it will help improve sleep.


  • Potassium: Potassium can be consumed during meals by using a potassium – enriched salt like “Morton Lite Salt” or, eating extra guacamole with Mexican meals. Avocados  the main ingredient in guacamole, contain 60% more potassium than bananas. Avocados also contain 75% insoluble fiber, which will help keep you regular. If you prefer pills, 99-milligram tablets with meals will do the trick. dietary sources. (View Monograph)


*(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.


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


*For a perfect beginner pre-dosed 4-Hour Body “Slow Carb” supplement combo: Click Here


Additional Antioxidant support

  • Vitamin E: 400 IU of natural mixed tocopherols, D Alpha tocopherol with other tocopherols, or better yet 80mg of natural mixed tocopherols and tocotrienols. (View Monograph)

Also Consider:

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.

Gut Health:

Although not part of Tim’s protocol I also suggest adding a good natural broad-spectrum probiotic to your daily regimen.

Tripling Testosterone

Perfecting Sleep

(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:

  1. Four Brazil Nuts
  2. Twenty Raw Almonds
  3. Two Capsules of the Blue Ice Royal Butter Oil / Fermented Cod Liver Oil Blend – Capsules

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.

Impress your partner with more than just your serum testosterone! Purchase an audio guided 15 minute signature orgasm.  Preview Here
buy $3.00
(Perfecting Sleep Cheat Sheet)

  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% (View Monograph)
  4. Eat two tablespoons of organic almond butter on celery sticks before bed: this will help you avoid low blood sugar overnight. 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 bedtime:

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

Cold Thermogenesis for Fat Loss:

  • 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. 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).

Intermittent Fasting:

  • Fast-5: Fast for 19 hours beginning at bedtime, followed by five hours of eating as much as necessary to satisfy hunger. This is popular for moderate weight loss, which typically appears starting in the third week and averages one pound of loss per week thereafter. Some research suggests IF confers the same life-extension benefits as caloric restriction only when calories are consumed during daylight hours. This would, if accurate, make the Fast-5 better for fat loss than longevity. 


  • ADCR: Alternate Day Caloric Restriction (ADCR)Requires that calories be cut 50–80% every other day. It has been shown to improve insulin sensitivity, autoimmune disease, and even asthma after just two weeks.


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)

Fast following an early Friday dinner (6 P.M.) and then, around 10 A.M. the next morning (16 hours later),  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, head off to eat a chocolate croissants and continue cheat day as a binge monster.


4 Hour Body Bonus Chapters

 The 4 Hour Body Food Matrix



{ 39 comments… read them below or add one }

Patrick October 10, 2011 at 4:55 am

Outstanding work again…thanks for putting in all of the time and not only tying what the book has to say together, but also bringing new information to bear.


Stephen October 10, 2011 at 8:14 am

My pleasure Patrick!


Duke January 15, 2012 at 7:50 pm

This is awesome stuff. Thank you!


Dan June 20, 2012 at 5:49 am

Well done.


Maz June 29, 2012 at 8:29 am

hey man! regarding the geek to freak suppliments, is that for every day or only on training days?


Stephen June 29, 2012 at 8:57 am

Hey Maz,

That is every day! It is a lot I know but it is not for life, and can be done with or without supplementation. Although, the supplements definitely seem to make a difference.



Maz July 1, 2012 at 12:23 pm

Alright, have you noticed any change by using them, have you gained in muscles?


Stephen July 2, 2012 at 11:56 pm

Yes, I did notice changes while using them. I supplemented for about 4 months during my original “bulking phase” of Occam’s Protocol and I would say it definitely made a positive difference. Can you do it without supplements? Of course, but there is definitely something to gain from a short trial.

For me it was all new, and diving head first into the vast world of nutritional supplements was a real eye opener.

Also, during this time I made some significant dietary and lifestyle changes that have perpetuated. Mostly converting to a diet less focused on grains, with higher quality protein and a lot more vegetables. I have recently been training for a half marathon and have added back in some carbs and my focus on weight training has subsided some… I have lost some of my muscle mass but I am fine with that for now. I may supplement again in the near future depending on my goals…. Time will tell.

I would recommend giving it a try. Things like creatinine, whey protein, L-glutamine and ALA (components of Occam’s Protocol) are all very safe and extremely well tolerated. I never supplemented with CQ although many readers have found it beneficial.

Give it a try, like I mentioned above if nothing else you will learn a lot and find what works well for your body and your fitness goals.



Scott December 12, 2012 at 9:20 am

Bodyquick has been discontinued on


Stephen December 12, 2012 at 11:35 pm

Hey Scott, Thank you I will pull off the link. I wonder why the product has been discontinued? I think this is interesting! I wonder if there was some risk of a lawsuit or adverse effects related to brain-quicken and bodyquick. If you think about it the 4 Hour series is a continuation of Tim’s original product line. Body quick… i.e “The 4 Hour Body” BrainQuick… i.e The 4 Hour Chef… Life Quick? probably the 4 Hour Workweek.

Thanks for the heads up!



Sharon April 12, 2013 at 4:52 pm

Hi, I am wondering what the verdict is on Great White Northern beans and Lima beans. I don’t see them listed…but they are legumes…but they are white. Also, Tim mentions butter, but I don’t see it on your list. I’ve been using it sparingly to fry eggs.


Stephen April 19, 2013 at 8:49 am

Lima beans are absolutely fine, as is butter. Not all white is bad which is one reason this can be a bad blanket statement that just confuses people. Most of my patients figure if white is bad then wheat is just fine. So I tend to omit this as a rule. Like Lima beans and cauliflower!



Jackie Eckles June 18, 2013 at 7:43 am

Hey Stephen! Long time follower, Jackie, here!

I’m glad to see all the Google Calendars you’ve made since we discussed them years ago and also how easy they are to integrate into my daily schedule! Thanks!

First, let me apologize for writing so much. I just figured if this could help someone else out, why not!? :)

I am starting back on the slow carb diet and I am incorporating supplements. I have some questions…

First here is a run down of what I’m taking now:

Before breakfast:
+Biotin – 800 mcg (w/ calcium 195mg)

Before lunch:

Before dinner:
Ga- I omit the garlic from here because usually cook with a ton of garlic every night.

Before bed:

Daily totals:

You may notice that I get almost all (or relatively close) of the recommended amounts of ALA, Ga, Gt, B, and P that are in the stack’s you can purchase by Pareto Nutrition in three servings as opposed to four. I’m hoping that that isn’t a problem or will hurt anything.

I’ve been reading your posts regarding magnesium, calcium, vitamin D, and potassium and have been trying to figure out if I need to incorporate them. The magnesium and calcium combo you advertise at the bottom of the “calcium” link seems to be a good fix, but won’t the amounts per dose be too much regarding the Magnesium?

2 pills/dose
Magnesium – 1000mg (80% Carbonate, 10% Citrate, 10% Amino Acid Chelate)
Calcium – 500mg (80% Oxide, 10% Citrate, 10% Amino Acid Chelate)

Your “Essential Vitamins” section states that I should take 310mg per day (not pregnant, non-breastfeeding female) of magnesium and 500mg of calcium twice per day, but the magnesium/calcium combo mentioned above would be more than needed right? In order to take the right amount of calcium I’d have to take 2000mg of magnesium per day. That seems a bit excessive to me. So, then, should I just buy them separately? If I do buy them separately I should try to get the citrate versions of each, right? Please advise.

Then it’s on to potassium. In a diet heavy in dark leafy greens, beans, and veggies, is taking a potassium supplement really necessary? I think I will opt out of this one.

Last question(s)…

If I were to get the magnesium and calcium (combo or separately) when would be ideal to take them? I see that calcium should be taken twice daily. Does it matter when? Breakfast? Lunch? Dinner? Right before bed?

I know there are a lot of questions here; it’s a lot of information to process and organize.

Thanks for everything you do and know that it is truly appreciated. You are a success and many people are thankful!

Keep it up!


Stephen June 20, 2013 at 2:18 pm

Hi Jackie:

1. Your “Essential Vitamins” section states that I should take 310mg per day (not pregnant, non-breastfeeding female) of magnesium and 500mg of calcium twice per day, but the magnesium/calcium combo mentioned above would be more than needed right? In order to take the right amount of calcium I’d have to take 2000mg of magnesium per day. That seems a bit excessive to me. So, then, should I just buy them separately? If I do buy them separately I should try to get the citrate versions of each, right? Please advise.

To be honest Jackie, I would probably steer you clear of more vitamins at this point, you have enough to keep track of with the breakfast, lunch and dinner schedules above (great job by the way). In the years I have been ordering and analyzing blood of those on the slow carb diet (and I have ordered 100’s of blood draws among this group) I have yet to find any patients deficient in magnesium or potassium. Calcium and vitamin D is another story, and most (if not all) of my patients are deficient in vitamin D, calcium as well but to a much lesser extent and usually not among my patients following a slow carb diet.

The slow carb diet is innately a high vitamin and high calcium diet: Almonds, Broccoli, Spinach, Brazil Nuts, Celery, etc. etc. are loaded with calcium… A cup of boiled spinach has 245 mg. And you are right about potassium, supplementation really isn’t necessary at all.

It has been suggested that this water loss may cause depletion in supplies of potassium, magnesium and calcium. So really as long as you are staying hydrated you should be just fine.

2. If I were to get the magnesium and calcium (combo or separately) when would be ideal to take them? I see that calcium should be taken twice daily. Does it matter when? Breakfast? Lunch? Dinner? Right before bed?

Again, probably not really necessary, but if you are going to you could take the magnesium/calcium (1000/500) once daily in the morning with breakfast along with 2000-5000 IU of vitamin D3.

I hope this helps, as you can see I have refined my opinions over the years, let me know if you have any more questions. Best of luck!!!

– Stephen


sasha August 9, 2013 at 7:00 pm


I am just about to start this..well way of life with my Hubby, we are veggies and we will be eating Tofu and Tempeh, we love Asian and Indian food so it all looks good for us, I want to say as many others have before me thank you so much for the effort of this site, between the book and this site it will be here goes…fingers crossed..thanks again


Stephen August 9, 2013 at 7:08 pm

Thanks so much Sasha, it’s comments like yours that make it all worth it. I sincerely wish you and your husband the best of luck!



Alexandra Grisbrook October 5, 2013 at 5:51 pm

Hi has anyone used the Phillips go lite pro? Having a lot of trouble sleeping and thinking about trying it out.. Also wondering if Tim only put it on for the 15 minutes during the Morning or can you do it later in the evening and have the same results ? Any help would be appreciated thank you


Sunny October 14, 2013 at 3:08 pm

Having recently read the 4hb. I found myself wondering if I should do the weight loss supplements or the geek to freak. Would it be bad to do both at the same time?


Stephen October 14, 2013 at 11:20 pm

Hi Sunny,

No, it would not be bad but there is some overlap here. I would probably chose one or the other.

As you may have noticed The Geek to Freak protocol uses the ALA and Policosanol from the Slow Carb Diet PAGG protocol. I actually prefer PAGG in combination with Creatine, Whey Protein and L-Glutamine supplementation. This is a hybrid of Occam’s Prescriptions combined with PAGG minus the Cissus Qudrangularis. I have used this protocol before and I like it better than adding N.O Xplode, Slo-Niacin, Chromemate and supplements like BodyQuick. And it’s pretty cost effective.

Again this is just my suggestion. But I am biased as I am not really a huge fan of the Geek to Freek Combo anyway. I feel it lies on the right wrong side of the 80/20 principle.



Alicia January 14, 2014 at 7:10 pm

Hello…I was wondering about the lemon juice before meals for fat loss? Any info to share?


Stephen January 14, 2014 at 10:00 pm

I wish I could provide you with statistical data to back Tim’s claims but I cannot. I believe the theory is that adding lemon juice to foods or water helps process sugar out of the body when urinating, helping to lower the blood sugar.

I personally have never tested these claims but will recommend to many of my diabetic patients that they squeeze lemon over their food to reduce the glycemic affect… I hate to admit this is based on purely anecdotal evidence, but it is probably one that at the very least “won’t hurt”.

If you want to test the theory purchase an inexpensive glucometer and try eating the same food in a fasted state both with and without lemon juice and then test your blood sugars at 1 hour and again at 2 and see if there is a difference. It would be interesting to see what you find. In fact maybe I will do this myself this weekend and get back to you.

Thanks for the great question!



Alicia January 15, 2014 at 8:35 am

Thanx Stephen!!


Sue January 18, 2014 at 8:44 am

Hi there, I don’t see Quinoa on the list. Is it ok to eat or is it better to omit from the list?


Stephen January 18, 2014 at 10:00 pm

Is Quinoa a grain or a seed? We cook and eat quinoa like many other grains, but, botanically speaking, it’s a relative of spinach, beets and chard. The part we eat is actually the seed, cooked like rice, which is why quinoa is gluten-free.

You can even eat the leaves!

Quinoa is full of protein an a lot of amino acids, but Quinoa also could fail rule number one: Don’t eat anything white or that could be white. 3.05 ounces (100 grams) has 358 kcal, 64 grams of carbohydrate with just 7 grams of fiber. Compare this to the same amount of raw broccoli which has 6.6 grams of carbohydrate and 2.6 grams of dietary fiber.

That being said, I think Quinoa is wonderful and an excellent addition to any well rounded diet. If you are really trying to lose the weight I would suggest avoiding quinoa at least during the first 1-3 months on the slow carb diet, then reintroducing at will. I feel the same way about fruit. But then again this is user specific and you may just want to experiment and find what works best for you and your particular situation. Nothing is ever set into stone!

Quinoa is one of my personal favorites and we eat it all the time in our family.

Take care and have a great day!



Steve March 31, 2014 at 8:07 pm

I’m vegan. If I eat 30 grams of protein within the first 30 minutes of waking up, will that still be beneficial for something?


Stephen March 31, 2014 at 11:26 pm

Hi Steve,

The 30/30 “rule” is more of a guide, and this lacks hard evidence. It is true though that by starting your day with some good, high quality, protein and avoiding simple carbs (which most people consume) you will have better results overall and avoid the insulin spikes that are associated with a breakfast consisting of cereal, breakfast bars or a bagel. The best I can say is give it a try and see if it makes a difference. In this case you have very little to lose (except a little extra weight) and if you notice it is helpful than I would stick with it. If not, then just try to eat something in the morning and aim for a nice ratio of protein and fat to carbs.



D-Ribose 500mg 60 Capsules December 20, 2014 at 10:39 am

Beta-carotene, like all carotenoids, is an antioxidant. An antioxidant is a substance that inhibits the oxidation of other molecules; it protects the body from free radicals. Free radicals damage cells through oxidation. Eventually, the damage caused by free radicals can cause several chronic illnesses.


Stephen December 25, 2014 at 1:04 pm

There is not a lot of evidence that carotenoids in isolation, outside of their whole food natural product do people much good. It is a nice theory though, but studies don’t really back up your claim.



Wael January 18, 2015 at 12:50 pm

Which blood & urine tests should I get before I start the 4HB as before & after markers?


Stephen January 21, 2015 at 4:44 pm

I would get a comprehensive metabolic panel, cbc, thyroid panel, lipid panel, urinalysis and Vitamin D3 levels. You could repeat your cmp and lipid panel in 6 months. If you are taking supplemental D3 I would wait at least 6 weeks to reheck to make sure you ate dosng correctly.

– Stephen


IK March 10, 2015 at 4:06 am

My question concerns the comparability of intermittent fasting for fat loss with the recommendation to eat 1-2 tablespoons of almond butter before bedtime. If I am doing the Leangains IF program where I skip dinner and stop eating at 6 pm and again eat at 8 am the following morning (14-hour female protocol, though sometimes I stop eating at 4 pm and do 16 hours), should I still have 1 tbsp of almond butter at bedtime to regulate blood sugar while I sleep, or will this destroy the fat loss effects of IF?


Stephen April 12, 2015 at 3:52 am

Great question IK, I am sorry it took me so long to respond.

I would skip the almond butter at bedtime if your goal is true intermittent fasting. Almond butter has less to do with blood sugar regulation as it does with appetite suppression. Whole unsalted almond butter is essentially just protein and fat with maybe 1% carbohydrate, almost all of which is fiber. Your body will compensate during the fast by asking your liver to step up to the plate and make glucose from amino acids and non-hexose carbohydrates. Adding 1 tbsp of protein at night really shouldn’t make much of a difference in your results either way, but if you are having troubles resisting that leftover birthday cake in the fridge this would be a good alternative. But if your only reason for adding in the almond butter is because Tim recommends it, there is no need. Not if you are doing just find without it.




Tim August 17, 2015 at 2:26 pm

Is there any crucial difference between the Geek to Freak supplement regimen and the Occam’s Prescription supplement regimen? If I were to start training with Occam’s Protocol, what difference in results should I expect between G2F and OP?


Stephen August 26, 2015 at 5:33 pm

Hi Tim,

This is a great question, the answer is a bit convoluted as there is quite a bit of overlap between the two protocols. I am working on a post to answer this question and should have it up for you later this week. Stay tuned!

– Stephen


Tim September 30, 2015 at 10:03 am

Thanks Stephen! Once that post goes up, where would I find it?


Natasha September 23, 2015 at 7:06 pm

Did I read your list correctly? Yams or sweet potatoes are ok on this program; even for weight loss? So does that mean yam fries are ok then?


Stephen September 30, 2015 at 9:37 am

There is some debate here, the Paleo folk are big fans of yams and sweet potatoes. I guess technique (if you were being hard-corp slow carb) the answer would be that you should avoid yams and sweet potatoes. I think they are a good source of valuable nutrients and in proportion can be a valuable part of a healthy lifestyle and the slow carb diet. I would steer clear of yam fries if you are eating out but if you cook them in a healthy way at home (using healthy oils) you may be able to get away with it. But probably best to avoid the fries.

– Stephen


Liki Torma October 19, 2015 at 2:26 am

Hi there!

For Occam’s Prescriptions it states to ‘Consume 80 grams (of L-Glutamine) during the first five days of Occam’s Protocol’.
Are these first 5 days the first 5 workout days or simply the first five days from when you start Occam’s Protocol?

Thanks in advance.

-Liki Torma


Stephen October 20, 2015 at 8:47 pm

Hi Liki,

It is the first five days from when you start Occam’s protocol, not the first five workout days. Great question!

– Stephen


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