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:
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)
Chromemate (200
mcg)
Alpha Lipoic Acid (200 mg)
Slo-Niacin (500
mg)
Occam’s Prescriptions: 4 Hour Life Recommendations
Cissus Quadrangularis:
2,400 mg three times per day
Alpa-Lipoic Acid:
300mg, 30 minutes before each whole food meal
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
CreatinineMonohydrate: 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:
Nordic Naturals Arctic Cod Liver Oil
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
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