Constipation and the 4-Hour Body Diet

Constipation seems to be one of the most common challenges that people experience with the 4 hour body slow-carb diet, and when you think about it, it’s probably to be expected given Tim’s no fruit policy and increased meats/proteins which typically take longer to digest for your body to digest. You just cannot under emphasize the importance of elimination. This article brings together information from Tim Ferris, together with advice from Medical Doctors, Naturopaths and myself, an RN.

Many four-hour body people report that constipation is a temporary experience, resolving within a couple of weeks, whereas for others, weeks pass without any great improvement. There is some suggestion that more food and nutrients are being absorbed on this diet, and therefore there is less waste. Many people express great distress at the thought that retained waste also adds to the kilos and pounds.

So, lets look at some solutions. Tim Ferris doesn’t talk about constipation at all directly, but he does recommend several different things that will assist with constipation- Yerba Mate tea to increase the speed of gastric emptying, but he talks about the incredible power of Athletic Greens, like no other product mentioned in the book. From all accounts Athletic Greens is an outstanding product containing probiotic- necessary bowel bugs that promote healthy bowel function. Tim also recommends magnesium and potassium supplements which will both help prevent and eliminate constipation. But, really, for so many reasons,  Athletic Greens is an absolute must to try for yourself. There is nothing out there on the market like this.

Some other things worth considering are sit down to eat, and taking your time to eat and chew your food. Chewing promotes the necessary gastric juices that promote good digestion. Rushing and eating quickly, inhibits these important gastric acid production and also you don’t get the important feedback mechanism working to tell you when you are full. Drink plenty of water and eat water rich vegetables and foods like soups. A good water intake is very important and may be the single most important tip of all. To ensure optimal liver function for fat loss, increase hydration is also a must. The Mayo clinic recommends around 3 L of water (13 cups) per day for men and 2.2 L for women (9 cups).

Some people find that eggs can be constipating, particularly hard boiled eggs. So scramble, or fry eggs, and consider not starting the day with eggs. A great way to start the day is with the juice of 1/4 to 1/2 a lemon freshly squeezed into hot water. The lemon promotes weight loss, and the hot water first thing in the morning, gets your gut moving, promoting motility. Consider replacing some of the heavier meals with fish as protein which is easier to digest. Good quality oils may also be highly beneficial Udo’s oil. And lastly, increasing your fibre intake with fibrous vegetables likegreen beans and asparagus.

Another thing to consider, is that some naturopaths advocate eating according to your blood type and suggest that O+ blood groups (the most common blood type) do not do well on legumes with the exception of adzuki beans. Reducing legume consumption, to just these adzuki beans has worked well for some people until the symptoms reduce. Other people have used colonics or colonic irrigation to get them through the first couple of weeks.

Aerobic exercise particularly first thing in the morning is also very helpful- walking, running, trampolining,  rebounding on a mini trampoline, dancing. Your choice, just move your body!  Clockwise massage of your abdomen is also very helpful for promoting peristalsis, and getting things moving.

And lastly but very powerfully, use some power that few people know about- engage the power of your subconscious mind. Just like you can set an intention and direct yourself just before going to bed, to wake up feeling bright and ready for anything at a specific time- say 6.05 am  (without an alarm). Like magic, you will wake up either just before or right on time.   You can also set the intention before going to bed wake and promptly and visit the bathroom.  Go on, try it!. We would love to hear your feedback.

Save some time and money buy getting these good deals online, delivered to your door.

Four Hour Body PAGG Reviewed

The Four Hour Body PAGG stack uncovered

What is the Four Hour Body PAGG supplement? Tim Ferriss along with his fast weight loss diet and exercise regime, advocates using a combination of natural supplements for quick weight loss/ fast fat loss. PAGG fuels the quest for a fit and healthy body. I have to admit, it takes a bit or reading and re-reading to get your head around the various regimes he recommends, not to mention the complexity you add to your day sorting through the various bottles of supplements to get the right combination of supplements into you, prior to each meal. Integrating this into your day takes time and a little effort. If you want simplicity, I recommend you download the cheat sheet from my previous post which outlines what your daily if you are aiming to loose or ‘subtract’ fat.   It contains the meal plan/diet, exercise and supplement regime all on one sheet.

 

What’ in Four Hour Body PAGG

In terms the PAGG stack supplements, Tim Ferriss recommends the following regime-

Policosanol: 20–25 mg at night going to bed.

Alpha- lipoic acid: 100–300 mg (Tim takes 300 mg with each meal, but some people experience acid reflux symptoms with even 100 mg- so cut back if you need to)

Green tea flavanols (decaffeinated with at least 325 mg EGCG):
325 mg
Garlic extract: at least 200 mg (Tim routinely uses 650+ mg) He writes in his blog

‘Until further research concludes otherwise, I suggest using an
aged-garlic extract (AGE) with high allicin potential that includes all constituent parts, including S-Allyl cysteine. If AGE isn’t available, unaged garlic extract appears to work at slightly higher doses.’

Daily PAGG intake is timed before meals and bed, which produces a

schedule like this:

Prior to breakfast: AGG
Prior to lunch: AGG
Prior to dinner: AGG
Prior to bed: PAG (omit the green tea extract)

 

Getting the best Four Hour Body PAGG stack

Upon reading this, I headed to my local supplement store only to find there was a plethora of supplements to choose from. Even with the assistance of the resident naturopaths, the task of actually finding the right dose in each of the supplements was tricky enough. Even when you are taking these four times a day, it takes time to dispense your PAGG supplements. Then comes the task of swallowing the handfuls of pills. Tip– if you want to swallow a large amount of tablets in one go, raise your arm (like you did as a kid in class). This really seems to assist with opening up your oesophagus and getting the tablets down fast without getting stuck. Anyway, back to the handfuls of pills, I have found a great alternative!

Best Four Hour Body PAGG

The good news is that you can now get the whole stack from one supplier, online delivered to your door, in the correct doses. This saves you precious time, money and confusion! If you are a fan of the 4-Hour Work Week, you will know that it is important to find ways to continuously become even more efficient and leverage your time. If you are not a fan, you need to be!! (Here’s an audio link)

 

I have done some research on this company and they are impressive to say the least. They choose to forego their profit margins, using the more expensive and superior, natural as opposed to synthetic ingredients, to produce their product. Pareto Nutrition is the original company to do this, (don’t get fooled into buying the substandard copies) and has assembled the ultimate stack using the highest quality ingredients available following the guidelines in The 4 Hour Body to the mg. They have  also taken some of the guess work out of it for you, adding the B vitamin, Biotin to correct an imbalance caused by taking high doses of ALA.

4 Hour Body PAGG
the best Four Hour Body PAGG
Best of all they ship the four hour body PAGG widely to all 50 US states (plus Guam, Puerto Rico and any APO/DPO address), Canada, Australia, New Zealand, Hong Kony Switzerland, France, the Netherlands, Greece, Denmark, Germany, Spain Austria, Japan, Belgium, Swede, Israel, and the UK.

Here’s a link to the best Four Hour Body PAGG if you would like to check this out further- Buy Online Now

Yummy Slow Carb Beef and Lentil Soup

beef and lentil stew
Another Perfect 4 Hour Body Slow Carb Meal

This is a fantastic simple hearty soup which is thick and delicious. It freezes well into portions, so I have been using this recipe for a while with great success. Laura’s suggestion to add extra herbs and garlic really adds to the flavour…You can’t go past this one. Enjoy!

BY LAURA
Yesterday I found myself with a lot of beef that needed to be cooked ASAP and wanted to make some sort of “one pot” meal that works for the Slow Carb diet. This recipe, from Giada De Laurentiis and the Food Network, covered all the bases.

I hesitated to post this recipe because it’s not my normal style of food, and I actually didn’t love it (despite hundreds of 5 Star reviews on the Food Network and a few friend telling me it was tasty), but I think it would appeal to a lot of people and so it’ll be included. This is a heavy, hearty, stick to your ribs kind of stew, perfect for a cold winter night.

Below is the original recipe. I’d recommend doubling the spices and adding a bay leaf and some extra garlic. Because the veggies included aren’t very nutritionally dense, I would also advise adding spinach.

To save time you can use canned lentils or cook the lentils in a separate pot while you are cooking the meat.

Slow Carb Beef and Lentil Soup
Ingredients

2 tablespoons olive oil
1 1/2 pounds boneless beef chuck, cut into 1-inch cubes
Salt and freshly ground black pepper
3 large celery stalks, chopped
2 large carrots, peeled and chopped
1 large onion, chopped
6 garlic cloves, chopped
1 1/2 teaspoons chopped fresh rosemary leaves
1 1/2 teaspoons dried oregano
6 (14-ounce) cans beef broth
1 (28-ounce) can diced tomatoes in juice
2 cups (about 11 ounces) lentils, rinsed
1/3 cup chopped fresh Italian parsley leaves
Directions

1. Heat the oil in heavy large pot over medium-high heat. Sprinkle the beef with salt and pepper. Add half of the beef and cook until brown, about 8 minutes. Using a slotted spoon, transfer the beef to a bowl. Repeat with the remaining beef.

2. Add the celery, carrots, onion, garlic, rosemary, and oregano to the pot. Saute until the onions are translucent, about 8 minutes.

3. Return the beef and any accumulated juices from the bowl to the pot. Add the broth and tomatoes with their juice. Bring the soup to a boil. Reduce the heat to medium-low. Cover and simmer until the meat is just tender, stirring occasionally, about 1 hour.

4. Add the lentils. Cover and continue simmering until the lentils are tender, about 60 minutes. Stir in the parsley. Season the soup, to taste, with salt and pepper. Ladle the soup into bowls and serve.

Kevin’s 4 Hour Body Review

If you are already a fan of Tim Ferriss I’m sure it will come as no surprise, the focus for the new book is lifehacking, but with a twist. Lifehacking your own body! According to a 4 Hour Body Review, the book has been dubbed “The uncommon guide to the human body” and it quickly becomes clear that this book is worthy of such a title. With a chapter titled How To Achieve 15 Minute Female Orgasms, it certainly does have a lot to live up to. Anyone who has read the first book by Tim Ferriss, The 4 Hour Work Week will understand the approach used bu Ferriss in almost everything he does.

The calculated and sometimes backwards approach has paid dividends for Tim and made everything for doing laundry to losing weight seem easy, as any 4 Hour Body review will state. Of course The 4 Hour Body would be nothing without proof, and Tim Ferriss delivers in this department too. The data used is based on experiments carried out in controlled environments at some universities (San Jose State University in particular) and dates back to when Ferriss was just 18. Some of the themes in the book are weight loss, running, injury healing, increasing sperm count and increasing weight lifts. Amazing, right? There is not really a set theme to this book and makes a fantastic read even if you have no intention or interest in health and fitness.

Glorious Fruit

4 Hour Body recipes that get results | 4 Hour Diet Recipes + 4 …


It’s been almost 4 months since we started the diet.  I originally thought this couldn’t be a long-term eating solution, but now I’m starting to change my mind.  I found myself at the market the other day practically salivating at all the glorious fruit before me.  Fruit, of course, isn’t on the diet, but to look at fruit as if it’s a treat? Now that’s a step in the right direction.  Not only that, but we’re eating more vegetables than we ever have, and loving them!  What foods are you learning to love again?  Would love to hear about your newfound “treats.”

I’m with you! On cheat days, ALL I really crave for is FRUIT!

What is the 4-Hour Body?

Are you fascinated with the sudden popularity of the book known as the Four Hour Body, or 4HB, to those in the know? You may be wondering what all the excitement is about. So here is a brief overview of the latest book by Timothy Ferriss. Firstly, Tim is well know to many and on the NY Times best seller list for his book “The 4-Hour Work Week”, which is literally about how to work only 4 hours of work per week and be even more successful, achieving more in less time. Tim has been well known to the blogging and podcasting worlds for some time.

Tim describes himself as a “life hacker”. His mantra:”efficiency” –  get more done with less. Fascinated all his adult life with improving his physical body, he has documented his obsessive quest to be superhuman since the age of 18, recording almost every workout since then and having over 1000 blood tests personally since 2004.

The 4-Hour body is not your conventional diet, health or exercise book. He has picked the brains of the best the best in the world:  scientists; peak-performance athletes; sport medical physicians; nutritionalists; sporting coaches; personal trainers and researchers. Neither a medical doctor or PhD himself, Tim claims to be a meticulous “data cruncher” who has been in a rare position to be able to synthesise all the information given by diverse bodies of knowledge and then test the hypothesis himself and then has trialled his findings that have lead to his ‘slow carb diet’ on a group of 194 people. TIm provides detailed information so you can conduct your own 4-Hour Body experiment or challenge. He also gives you some advice to teach the average person without knowledge of research methodology a crash course in how to interpret research data yourself and spot the limitations of a particular researcher’s findings.

The back of the book provides a great overall description of the book-

– how to lose those last 5-10 pounds (or 100+ pounds) with odd combos of food and safe chemical cocktails.

– how to prevent fat gain while bingeing

– how to increase fat-loss 300% using temperature manipulation

– how tim gained 34 pounds of muscle in 28 days, no steroids and 4 hrs total gym time

– how to sleep 2 hours per day and feel fully rested

– how to produce 15 minute female orgasms

– how to triple testosterone and double sperm count

– how to go form running 5 km to 50 km in 12 weeks

– how to reverse permanent injuries

– how to add 150+ pounds to your lifts in 6 months

– how to pay for a beach vacation with one hospital visit.

Well folks, as you can see this book has it all.  There is something in this book for everyone. (note to self for gifts!) The only thing he has left out is how to stay sane raising kids and maintain outstanding relationships!  My wish is his new obsession becomes just this. Tim is still single and child free.


4 Hour Body Shopping List- Buy Basic Equipment

Here are some links to the equipment at great competitive prices through Amazon.

The Bosu ball:

Ketlle Bells:

And Thera bands:


4-hour Body. Buy Online; e-books, Audio, Hard Copy and Paperback

The Four Hour BodyYou can buy The ‘4-hour Body’ online- it is now available. Just simply click the image below and it will redirect you to Amazon for great prices and efficient delivery:

e-book
start reading immediatley with the this file for kindle, ipad, mac, or pc. I highly recommend getting both the physical copy of the book and the  e-book. The book contains a lot of information, the e-book allows you to search for specific questions and information quickly and effortlessly.

The Book

The Audio CD

The Book, Australian Edition in Paperback


Hainan Chicken Recipe- High Protein and Low Fat

I love this recipe, because it has loads of chilli, garlic and ginger which are great for taste, but the fresh garlic is also a wonderful addition that helps reduce the uptake of fat into your body.

low fat high protein chicken recipe
Hainan Chicken

1.5 kg   organic free range chicken

3 spring onions, white part only

3 garlic cloves, squashed

3 cm piece of ginger sliced

1 tsp salt

enough chicken stock to cover the chicken

2 tbsp sesame oil

1 tbsp soy sauce

Sauce

2 fresh red chillies sliced

3 garlic cloves minced

2 cm piece of ginger chopped finely

1 tsp salt

2 tsp white vinegar

2 tbsp chicken stock, hot

Serving

1 cucumber peeled and sliced

3 spring onions

sprigs of coriander

Wash the chicken and place the onions, garlic, ginger and salt in the cavity. Bring the stock (or water) to boil in a pot just large enough to hold the chicken. Add the chicken, return to boil, skim, then cover and barely simmer for about 35 minutes. When cooked, plunge the chicken into a bowl of cold water to stop the cooking (this keeps it tender). Remove the fat from the top of the stock and reserve the stock. Brush the chicken all over with sesame oil and soy, and chop through the bone in a Chinese style into 2 cm pieces.

To make the sauce, pound of the non liquid ingredients together into a paste using a mortar and pestle (or blender). Add the hot stock and vinegar. You would usually add a couple of teaspoons of sugar, but omit this unless you are on your cheat day.

You can also cook wonderful tasty rice, if you are cooking for others, or if you are on your cheat day.

Rice

5 Shallots, chopped

2 tbsp peanut oil

2 garlic cloves, minced

3 cups of long grain rice

5 cups of stock (from the chicken pot)

Rinse the rice well. Fry the shallot in oil until golden brown, then add garlic and cook for 1 minute. Add rice and toss well to coat. Add reserved chicken stock, and simmer gently in a rice cooker or covered pot until the rice has absorbed the stock.

To serve, mould rice in Chinese bowls, then turn out onto plates. Arrange the chicken on the plate with sliced cucumber and add the dipping sauce. Garnish with coriander and spring onions. Serve some chicken stock into a bowl, add a couple of spoonfuls of pre-cooked lentils and garnish with spring onions. Put the dipping sauce into small dishes. In Singapore, this dish is also presented with and extra dipping sauce Ketcup Manis which is indonesian sweet thick soy sauce (give this a miss to unless you are on your cheat day).  Chilli sauce is another great addition on the side. Bon appetite!


Tips for Getting Started on the 4 Hour Body Diet

Before you start this journey, we really recommend you start by taking a week or so to get yourself prepared. This time will be well spent. Plan the following-

Buy the book

and start reading! You can find some great Amazon prices right here on the blog to the right of this post. The book is quite substantial so you will need to start reading early. As you will be continuously referring to the book for vital information along the way, it’s really invaluable to have both a hard copy and kindle or e book version which really makes finding things a breeze.

Equipment

You will need-

a BOSU Ball which is like half a Swiss ball on a flat base,

Kettle Bells– by an adjustable kettle bell if you can, so that you can change the weight as you get comfortable with the movement and mass.

Thera bandslike a big rubber band.

Scales that measure body fat as a percentage. eg Tanita

Scans

DEXA, Bodpod MRI, CT scan… Choose which type of scan suits you, and book in early. pg 48 The 4-Hour Body

Supplements

Shop around and buy your supplements. You can get good deals online, particularly by ordering the whole regime from the one site, which makes it easier and more cost effective. We have links to suppliers under the food and supplement tab of this site the formulas have the exact dose making it convenient and cheaper. PAGG supplements are a must, and this formula will save you time and money.

Athletic Greens is one of the best products many of us have even taken, Tim Ferris included! Athletic Greens provides great nutritional support, energy and helps eliminate any gut issues experienced from your change in diet. It combines alkalizing vitamins, superfoods, herbs, antioxidants, digestive enzymes and probiotics. This product is a must and represents excellent value for money! If you are in Australia or the UK, buy Vital Greens.

Food

– Work out a menu plan to get you started. And actually start preparing and having some of these meals in this preparation week. This will help you fine tune a few things. It’s a really good idea to make a substantial quantity of a suitable meal that you can freeze and then reheat with protein and legumes such as Bolognase Sauce with beef and lentils. Then you just need to add some salad greens or steam some vegetables.

Where you can get suitable meals from your frequently visited places, like workplace, shopping centre, favourite restaurants. Keep a stock of emergency supplies in your briefcase, car or handbag for those times when you are about to be derailed, because you’re running late, or caught somewhere, like Kim this week on a plane with no legumes in sight. Prepare some lentils and carry them in a zip locked bag, or carry a can of beans etc. Carrying nuts is also a good tip to top up protein servings. If you are out and order a chicken salad for example, you can add some nuts to bring up the required protein serve. Just watch how many nuts you have. A few go a long way.

Support

It is a great idea to get into a small group of two or three people who will coach and support each other through this process. Our group of three is in contact with each other daily, and we send each other photos of our meals for feedback. It’s also great to get inspiration on what to eat and share recipes.

So with a little preparation, the dietary requirements are really quite manageable.