The Four Hour Body Vitamins and Cheat Sheet
These are the recommended supplements in Timothy Ferris’ The Four Hour Body. 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.
The Four Horsemen of Fat-Loss: PAGG
Alpha Lipoic Acid : 100–300 mg (some people experience acid reflux symptoms with even 100 mg)
Green Tea Flavanols (decaffeinated with at least 325 mg EGCG): 325 mg
Garlic Extract : at least 200 mg
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.
Morning:
Slo-Niacin (or timed-release niacinamide, 500 mg) Each meal
Chromemate (chromium polynicotinate, not picolinate, 200 mcg)
Pre-workout:
BodyQUICK* (2 capsules 30 mins. prior)
Post-workout:
Prior to bed:
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
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:
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 Labs. 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 Carbohydrate Diet:
The MPC Stack
Magnesium: Magnesium Citrate is 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.
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.
Calcium: 500mg twice daily. It’s also beneficial to combine calcium with vitamin D as your body requires this vitamin for optimal calcium absorption.
Consider taking this in combo with your Omega 3. I would suggest Nordic Naturals Pro Omega with as an easy to take one dose alternative. CoQ10
Tim Ferris, 4HBody, Four Hour Body Supplements
