{"id":19118,"date":"2020-12-07T11:05:00","date_gmt":"2020-12-07T15:05:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=19118"},"modified":"2020-12-07T15:54:43","modified_gmt":"2020-12-07T19:54:43","slug":"4-hour-body-supplements","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/4-hour-body-supplements\/","title":{"rendered":"4-Hour Body Supplements: What Should You Take?"},"content":{"rendered":"\n<p>What are the recommended supplements for <em>The 4-Hour Body<\/em>? How can <em>The 4-Hour Body<\/em> supplements enhance your results?<\/p>\n\n\n\n<p><em>The 4-Hour Body <\/em>supplements are used to improve your results. Tim Ferriss walks through three families of supplements in <em>The 4-Hour Body<\/em>.<\/p>\n\n\n\n<p>Read more about <em>The 4-Hour Body<\/em> supplements you should consider taking.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><em>The 4-Hour Body<\/em> <strong>Supplements<\/strong><\/h2>\n\n\n\n<p>The author discusses three families of supplements:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>PAGG<\/strong><\/h3>\n\n\n\n<p>The author recommends taking a combination of supplements for <em>The 4-Hour Body<\/em>. This combo has the acronym PAGG and it can help reduce the amount of insulin your body releases and aid fat loss:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>P<\/strong>olicosanol is a plant wax extract. The author originally took it in an attempt to lower his cholesterol (it worked for him even though there\u2019s no conclusive scientific evidence of its effectiveness). He discovered that it had a side effect of increasing the effectiveness of the other three supplements below. Take one dose (20-25 mg) per day before going to bed.<\/li><li><strong>A<\/strong>lpha-lipoic acid (ALA) is an antioxidant (a compound that protects cells against potentially dangerous molecules). It\u2019s useful in fat loss because it encourages carbohydrate storage in muscles or the liver, rather than in fat. Take 100-300 mg (less if you experience acid reflux) four times a day before breakfast, lunch, dinner, and bed.<\/li><li>Epigallocatechin gallate, which is found in<strong> g<\/strong>reen tea. It\u2019s useful in fat loss for two reasons: 1) like ALA, it encourages carbohydrate storage in muscles and additionally inhibits storage in fat cells, and 2) it kills off mature fat cells (when you lose weight, your fat cells shrink but don\u2019t die). Take 325 mg three times a day (use decaffeinated green tea extract pills to avoid the caffeine and imprecision of tea-drinking) before breakfast, lunch, and dinner.&nbsp;<\/li><li><strong>G<\/strong>arlic extract. Garlic contains allicin, which appears to inhibit fat regain, though the science isn\u2019t well understood. Take at least 200 mg four times a day before breakfast, lunch, dinner, and bed. Raw garlic will upset your stomach, so cook it, or take an aged-garlic extract that contains allicin and S-Allyl cysteine (which may help the body uptake allicin).<\/li><\/ul>\n\n\n\n<p>You should take the supplements six days a week and take a full week off every 60 days.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>ECA<\/strong><\/h3>\n\n\n\n<p>Before discovering PAGG, the author took a combination of supplements known as the ECA stack (<strong>e<\/strong>phedrine hydrochloride, <strong>c<\/strong>affeine, and <strong>a<\/strong>spirin). While many studies agree that the cocktail is effective, and the author saw results, <strong>it produces some serious side effects including adrenal fatigue and withdrawal pains. He doesn\u2019t recommend the ECA stack.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Probiotics and Prebiotics<\/strong>: <em>The 4-Hour Body<\/em> Supplements for Gut Bacteria<\/h3>\n\n\n\n<p>There are two types of gut bacteria related to fat absorption: Firmicutes and Bacteroidetes. Obese people have a higher ratio of Firmicutes to Bacteroidetes. As they lose weight, the ratio includes more Bacteroidetes. Scientists don\u2019t know exactly how Firmicutes and obesity are related yet.<\/p>\n\n\n\n<p><strong>You can influence your gut bacteria populations by taking probiotics and prebiotics.<\/strong> Probiotics are bacteria, and prebiotics are substances that promote the growth of bacteria.<\/p>\n\n\n\n<p>Additionally, to keep your gut healthy:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Avoid Splenda. A Duke University study discovered that Splenda reduced the number of <a href=\"https:\/\/www.shortform.com\/blog\/healthy-gut-bacteria\/\">healthy gut bacteria<\/a>.<\/li><li>Eat more fermented foods, such as kimchi and sauerkraut. Fermented foods contain healthy gut bacteria and are a common element to the diet of extremely healthy indigenous communities.<\/li><\/ul>\n\n\n\n<p><a href=\"https:\/\/www.shortform.com\/blog\/how-to-keep-a-healthy-gut\/\">A healthy gut<\/a> comes with some additional benefits besides fat loss\u201495% of the body\u2019s serotonin, a hormone related to mood, is produced in the gut. Therefore, a healthy gut contributes to better mental health.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are the recommended supplements for The 4-Hour Body? How can The 4-Hour Body supplements enhance your results? The 4-Hour Body supplements are used to improve your results. Tim Ferriss walks through three families of supplements in The 4-Hour Body. Read more about The 4-Hour Body supplements you should consider taking.<\/p>\n","protected":false},"author":6,"featured_media":19047,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[16,43],"tags":[159],"class_list":["post-19118","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-self-improvement","tag-the-4-hour-body","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4-Hour Body Supplements: What Should You Take? - Shortform Books<\/title>\n<meta name=\"description\" content=\"If you&#039;re doing The 4-Hour Body, supplements might help. Tim Ferriss recommends PAGG, ECA, and probiotics and prebiotics. See what to take.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/4-hour-body-supplements\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4-Hour Body Supplements: What Should You Take?\" \/>\n<meta property=\"og:description\" content=\"If you&#039;re doing The 4-Hour Body, supplements might help. Tim Ferriss recommends PAGG, ECA, and probiotics and prebiotics. See what to take.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/4-hour-body-supplements\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-07T15:05:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-12-07T19:54:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2020\/11\/psychiatry-pharmacology-body-keeps-the-score-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1638\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Rina Shah\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rina Shah\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/4-hour-body-supplements\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/4-hour-body-supplements\/\"},\"author\":{\"name\":\"Rina Shah\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/d07435826f13a8f422d5d333dceac287\"},\"headline\":\"4-Hour Body Supplements: What Should You Take?\",\"datePublished\":\"2020-12-07T15:05:00+00:00\",\"dateModified\":\"2020-12-07T19:54:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/4-hour-body-supplements\/\"},\"wordCount\":592,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/4-hour-body-supplements\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2020\/11\/psychiatry-pharmacology-body-keeps-the-score-scaled.jpg\",\"keywords\":[\"The 4-Hour Body\"],\"articleSection\":[\"Health\",\"Self-Improvement\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/4-hour-body-supplements\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/4-hour-body-supplements\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/4-hour-body-supplements\/\",\"name\":\"4-Hour Body Supplements: What Should You Take? - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/4-hour-body-supplements\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/4-hour-body-supplements\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2020\/11\/psychiatry-pharmacology-body-keeps-the-score-scaled.jpg\",\"datePublished\":\"2020-12-07T15:05:00+00:00\",\"dateModified\":\"2020-12-07T19:54:43+00:00\",\"description\":\"If you're doing The 4-Hour Body, supplements might help. 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