The 4-Hour Body

1. Gut Health
   1. Sedona Labs Probiotics
   2. Fermented foods (kimchi, sauerkraut, natto)
   3. Athletic Greens
   4. Garlic, leeks, chicory have insulin
2. CQ to get ripped (super cissus rx)
3. ECA stack - Ephedrine hydrochloride (20 mg), caffeine (200 mg), Asprin (85 mg) --> this stack is very addictive, beware
4. PAGG
   1. Policosanol - 20-25 mg
   2. Alpha Lipoic Acid - 100-300 mg with each meal
   3. Green tea flavanols - decaf, 325 mg EGCG minimum
   4. Garlic extract - 200mg min (up to 650+ mg), aged garlic extract
5. PAGG Schedule (further recommendations on pg 120)
   1. Before breakfast - AGG
   2. Before lunch - AGG
   3. Before dinner - AGG
   4. Before bed - PAG (omit green tea)
   5. 6 days per week, 1 week off every 2 months
6. Cold Exposure
   1. Ice pack on neck for 30 minutes at night
   2. Drink 500 mL ice water upon waking
   3. 5-10 minute cold shower (1-3 minutes on upper back)
   4. 20 minute ice bath (waist, up to neck no hands, whole body)
   5. Suggested ice wrap - ColPac Gel Wrap
7. Food often takes 1-2 hours to hit the bloodstream
   1. Often need to drink protein shake 1 hour before workout
   2. Lemon juice, more than ACV, helps lower insulin spikes
   3. Saigon cinnamon the most effective in keeping insulin levels constant
      1. no more than 1-1.5 TSP cinnamon (juliet Mae brand)
   4. Eat slowly over a long period of time
   5. MiR weighted vest
8. The Last Mile: Losing last 5-10 lbs
   1. Eat every 3 hours, 1 hour after waking up and before sleep
   2. 5 oz. protein each meal (see options on pg 150)
   3. 1 cheat meal per week
   4. 53 lb. kettlebell for 75 swings - 2x per week after breakfast (page 162)
   5. Abs - myotatic crunch, cat vomit (1x10, 2x / week)
   6. See workout regiments on pg 186, 189
   7. 0.8-2.5 g protein per kg body weight (lean mass of 150 = 188 g protein per day to bulk up)
   8. Documentary - Bigger, Faster, Stronger
   9. Book - Concise Book of Muscles
9. Occam's Protocol
   1. Workout A (5x5 cadence with minimum 7 reps)
      1. Pull down (palms facing you)
      2. Machine shoulder press
      3. Abs - myostatic crunch, cat vomit
   2. Workout B
      1. Incline/Decline bench
      2. Leg press (x10)
      3. Kettlebell (x50)
      4. Bike for 3 minutes
   3. 2 days rest between workouts, after 2 of each workout, move to 3 days rest in between
   4. Eat every 2-3 hoiurs
   5. Supplements
      1. CQ - 2,400 mg 3x per day
      2. ALA - 300 mg, 30 min before each whole food meal
      3. L-Glutamine - 80g first 5 days of protocol (10 g every 2 hours)
         1. After 5 days, 10-30g post workout only
      4. Creatine Monohydrate - 3-5g upon waking, before bed
   6. Add 10% or 10 lbs (the greater) if get to 7 reps with 5x5 cadence
   7. If can't do 6 reps of first exercise, stop and go home
   8. 20 calories per pound of desired lean body weight
   9. Warm up - 60% work weight for 3 reps at 1x2 cadence
   10. The last, most painful rep is the most important
   11. Book - Parkinson's Law
10. Better Sex
    1. G spot 2 knuckles in and "up"
    2. Man's pelvic bone hits clit
    3. Change position so pressure more on pelvis to clit than head of penis to vaginal wall
       1. last longer and better for woman
       2. From below belly putton to penis, never lose contact on clit
    4. sexwise.me
    5. tallulahsulis.com
    6. see notes beginning on pg 242
    7. Boosting testosterone - see notes on pg 248
    8. Books - Sex for One; I Love Female Orgasm
    9. Doing Method
    10. One Taste
    11. tinynibbles.com
    12. onetaste.us
    13. Documentary - The Disappearing Male
11. Better Sleep
    1. 200 mcg Huperzine A 30 minutes before sleep
    2. Pre-sleep snack - 2 TBSP almond butter on celery and 1-2 TBSP flaxseed oil
    3. Temperature between 65-72 F
    4. Dinner mostly fat and protein
    5. 5-10 minute ice bath before bed
12. Reversing Injuries
    1. Wear shoes with as little lift/heel as possible
    2. For those who sit a lot
       1. Static back for 5 minutes
       2. Static extension position on elbows 1 minute
       3. Shoulder bridge with pillow 1 minute
       4. Spine groin progressive 25 minutes
       5. Air bench 2 minutes
    3. Active Release Therapy (ART)
    4. ChiroMAT (Muscle Activation Technique)
13. Prelab
    1. Most likely cause of injury is imbalance
    2. Functional Movement Screen (FMS)
       1. Deep Squat
       2. Hurdle Step
       3. Incline lunge
       4. Active straight leg raise
       5. Seated rotation
    3. Strength should never exceed stability
    4. Corrective exercises
       1. Chop and lift
       2. Turkish get-up
       3. 2 arm single-leg deadlift
       4. Cross body one arm single leg deadlift

What I got out of it

1. A lot of great tips - the majority of them for people who have a lot of weight to lose or changes to make but still a ton of useful information to get that last 10% out of me