Jennifer: "I love my free PAGG!"

When it comes to just about everything for sale now a days I am a skeptic. I think you should be to!

Being a skeptic is extremely important. Especially when it comes to your health… and your wallet.

As a health care provider I have always prided myself on staying up to date with the latest recommendations based on high quality evidence. But, over the last several years big Pharma has proven to be untrustworthy. Prompting me to withhold my recommendations of newer (often more costly) drugs until they have had time to prove efficacy without the side effects.

I see a lot of people selling PAGG, in fact it is a prominent banner on just about every single 4 Hour Body website out there.

But has anybody actually tried it? Tested it? And if so for an extended period of time?

I have been hard pressed to find anybody with data on it’s efficacy, especially given the high cost:

Per month: $60 for PAGG by New Health Solutions and $92 for PAGG by Pareto Nutrition. Yes that is over $720 for the most inexpensive 1 year supply. Compare that to over the counter (OTC) Alli which is about $60 for a 3 month supply.

A quick note on Alli (because I can’t stop myself):

“The problems with these drugs goes deeper than reported: The entire concept of blocking fat absorption belies the truth that “fat does not cause obesity” and “good fats are necessary” for proper cell membrane functioning  (or all of life, all organ systems, all chronic diseases, all health).

I can’t count the number of times I hear from patients that they are trying to reduce their fat intake.  A mistake promulgated by the Media, Medicine and Pharma. These drugs block the absorption of ALL fats (good and bad) and fat soluble nutrients (like ACEDK, and flavonoids)…We need to ask ourselves: Can we really mess with digestion/absorption of nutrients in a way that doesn’t have long-term, negative consequences. The answer is No!

What we have found with most OTC weight loss supplements and prescription supplements as well, is that they are often effective only while you are taking them. This is one reason I am very hesitant to recommend them to my patients. I suspect that PAGG may be the same.

I was excited when Tyler from New Health Solutions who is the VP of Sales and Marketing recently sent me a 2 month supply of PAGG for free. I have written a lot about the components of PAGG but was excited to actually test the product and see if it could really work as Tim has proposed in the 4 Hour Body.

So last week Jennifer from our 4 Hour Body Challenge agreed to be my “guinea pig”!

I actually began by taking the supplements myself for 2 weeks, but I wanted to use this in somebody I felt could get more out of it, who had hit a plateau and  had over 30 lbs. to lose.

Jennifer has lost 100 lbs. and is looking to lose that last 30. What better than a little bit of PAGG?

On February 7’th we began our first test of PAGG and it’s efficacy over 2 months for stimulating weight loss and overcoming the plateau effect.

To make it even more interesting Jennifer will also be testing her blood sugars both in the AM and then 2 hours after her biggest meal of the day to see if the AGG has effects on her blood sugars.

We also will be comparing various laboratory blood tests both before and after to see if their is any noticeable difference. I am interested to see the Policosanol’s effect on her fasting blood lipid levels.  I speculate a 2 month testing period may not be enough to see a difference.

This of course is not a controlled study and there are a million outside effects that may skew our data… Which I will discuss when I present our results.  But either way it will be interesting to see if this stuff actually works.

Once again I want to thank Tyler who is aware of our “study” for the free PAGG and willingness to stand behind his product. That is rare now-a-day’s and I respect that.

Related posts:

1. High Vitamin Butter Oil + Cod Liver Oil: Testosterone and Beyond!
2. AGG/PAGG Review: And why you would be better paying off your mortgage!
3. Deconstructing the “A” in PAGG: Alpha Lipoic Acid and Why it may be Worth a Second Look!

Dom, my best friend since I could walk has been putting together these videos well before Tim Ferriss anounced his upcoming release of the 4 Hour Chef.  Here is his latest.

Honestly, if you are going to have a “meal in a glass” this has to be better than Whey Protein.

Here are the nutritional facts of Guinness:

Serving Size: 1 pint / 16 fl oz   Calories: 196   Total Fat: 0g   Carbs: 18g   Protein: 1.6g

Not exactly “low carb” but hey you get 1.6g of protein per pint. Maybe what you need to do is mix it with your whey protein!

In fact according to an article in the Huffpost:

If you’re drinking a Guinness instead of your regular beer to toast St. Patrick’s Day, you may be doing more than celebrating — you could also be helping your waistline.

Despite its dark color and full flavor, Guinness clocks in at far less calories than most average beers. In fact, at 125 calories for a 12-ounce glass, it has about 25 fewer calories than most ales or lagers.  Budweiser by comparison has about 145 calories. Depending on who you ask, it’s also far more satisfying than many of the ultra low-calorie beers that have flooded the market in recent years.

The good news doesn’t stop there. Guinness also contains small quantities of iron, calcium, phosphates, some vitamins (including vitamin B) and fiber, according to Guinness Master Brewer, Fergal Murray.

How much iron does Guinness really contain?

A pint of Guinness has 0.3mg of iron, it contains iron but you’d have to drink 12 pints to reach the required RDA!

Despite Guinness’ old ad campaigns touting that the beer is “Good for You,” the popular stout is quick to shy away from health claims. But we’ve all heard them. Supposedly, Guinness was recommended for everyone from pregnant women and the sickly to racehorses.

It has been reported that one could live off of Guinness if you took a vitamin C supplement. Possibly a chapter in the 4 Hour Chef?

A study from Wisconsin also found that Guinness has antioxidants, and could even protect the heart.

Unfortunately most experts agree that no one should live off of liquor, even if it has trace vitamins and minerals. While certainly alcohol can be a part of any diet in moderation, at the end of the day it is essentially (and sadly) empty calories.

Let’s remember, the occasional beer or glass of wine is not to blame for the sky-high obesity rates. So go ahead and tip back a pint of Guinness in honor of its homeland.

Oh, and if you decide to walk it off, it takes about 35 minutes for a 140-pound woman to burn those calories.

Have a great Friday!  Make sure you check out more titles from The Bachelor Chef and don’t forget to tip your glass!

Related posts:

1. Damage Control and the 4-Hour Body Slow Carb Diet Binge Day Cheat Sheet
2. The Slow Carb Podroll: 5 Podcasts That Will Change Your Life in 2012
3. Can you Slow Carb without the Exercise? A Fat Loss Fiasco!

In May of 2011 I started a body composition project and a microsite as a way to help track my Four Hour Body journey as well as compare and analyze the physical changes that ones body undergoes utilizing various workouts and dietary regimens. Especially in regards to different body types.

Everyone here is on a “fairly” restricted carbohydrate diet: less than 150 grams per day. I am hoping to bring this down some over the next few months.

Here are our results from Day 1 through Day 210.

Stephen (Occam’s Protocol + Chocolate)	Jennifer (Slow Carb + Combined Cardio)	Patrick (Low Fat + Low Carb + P90X)
5-2-2011 (Day 1)	5-2-2011 (Day 1)	5-2-2011 (Day 1)
Weight: 162 Body Fat: 15.2% BMI: 25.7 kCal BMR: 1716 kCal Total Inches: 140 Resting HR: 78 Blood Pressure: 128/88 TDEE: 2659	Weight: 243 Body Fat: 43.79% BMI: 43.04 Total Inches: 179.25 TDEE: 2761 kCal BMR: 2008 kCal	Weight: 200 Body Fat: 32.8 BMI: 31.32 Total Inches: 158.6 BMR: 1666 kCal TDEE: 2513 kCal
10-1-2011 (Day 150)	10-1-2011 (Day 150)	10-1-2011 (Day 150)
Weight: 163 Body Fat %: 15.7 BMI: 25.9 Total Inches: 141.5	Weight: 214 Body Fat %: 39.87 BMI: 36	Weight: 195 Body Fat %: 25.4 BMI: 30 Total Inches: 151
01-22-2012 (Day 210)	01-22-2012 (Day 210)	01-22-2012 (Day 210)
Weight: 163 Body Fat: 15.9% BMI: 25.52 Total Inches: 140.25	Weight 197 Body Fat: 28.29 BMI: 33	Weight: 182 Body Fat: 22.1% BMI: 28 Total Inches: 148.5
Month 8 Review	Month 8 Review	Month 8 Review
Weight: +1 Body Fat Change: +.5 HR: –18 bpm HDL: +20 BMI: +0.2 Total Inches: nearly the same.	Weight Total: –46 lbs. Body Fat Change: – 15.5% BMI Change: – 10	Weight Total: – 18 lbs. Body Fat Change: – 10.7% BMI Change: – 3.32 Total Inches: –10
Supplementation	Supplementation	Supplementation
ALA 300mg once in morning (source naturals) Nordic Naturals Ultimate Omega: 2 tabs once at night COQ10: 100mg with fat containing meal (costco brand) Vitamin D3: 2000IU once at night Daily MVI: Country Life Max For Men Maxi-Sorb Multi-Vitamins	COQ10 + Nordic Naturals Pro Omega Alpha Lipoic Acid 100mg once in the morning. Vitamin D3: 200o IU once in the morning *JUST STARTED PAGG (2 month supply donated kindly by New Health Solutions) Awesome data on that will be coming shortly!	COQ10 + Nordic Naturals Pro Omega Alpha Lipoic Acid 100mg once in the morning. Vitamin D3: 200o IU once in the morning Vitamin C (500 mg) once a day

Jennifer (Has lost nearly 100 lbs*)

My sister Jennifer continues to amaze! She still denounces cheat day, but maybe because of that she is down nearly 100 lbs. in just over 9 months! She is the most disciplined of us all and has the willpower to resist temptation while staring down multiple baskets of Mexican style tortilla chips.

* Jennifer began her program about 6 months prior to May 2011.

Patrick (Where did the fat go?)

Patrick is the “quite riot”. He just puts his nose to the grindstone and powers through. As we sit around and debate nutritional philosophy’s Pat just gets to work. His pictures speak for themselves. Way to go Pat!

Stephen (Still more Geek than Freak!)

I have continued to decreased my gym time (now down by almost 85%) and I have been able to maintain the muscle that I gained at the start. I have had some noticeable increase in muscle definition (although as noted above I am still more geek than freak for sure). I have transitioned 100% to barefoot running which has become my dominant cardio activity… Mostly because I can take my kids. Also, I welcome the addition of a new trailer bike and stand up paddle board that will hopefully have me getting in some real shape by years end!

I will make sure to post updates of our tracking data both here and at fourhourfit later this week.

Keep up the good work on your 4-Hour Body Journey. Thanks for all the wonderful e-mails this week!

Related posts:

1. 150 Days of Tracking and 8 Months of Clinical Outcomes: Photos and Numbers
2. 4 Hour Body vs. P90X: Day 30 Updates

I have decided that each Friday I am going to write a quick post listing some of my favorite new finds from the week: Websites or great content that can help you as you either work towards a four hour workweek or dig deeper into the concepts of the 4 Hour Body.

The last 3 weeks from a research standpoint has been all about going down the low carbohydrate rabbit hole.  I have Justin from my4hbdiary to thank immensely for this.

Not only does he leave amazing comments that have been a big help to myself and other readers, but he has made several recommendations that have really changed the way I look at health and nutrition. This has been handed down to my patients.

I think this is just another reason why blogging can be such a powerful tool. One person makes a comment that can go on to actually change many people’s lives: It is the domino effect and I love this!

So this week I am going to share with you a new podcast and website that many of you may be familiar with but for me was a real game changer.

Chriskresser.com  and his wonderful Podcast.

Chris is a licensed acupuncturist and practitioner of integrative medicine.  A term that has been criticized by many in the medical field but one that I believe to be the perfect combination of “alternative” and “conventional” medical practices.  What Chris does well is focus on the evidence and he is one of the most thorough health investigators out there.

Here is a quote from his “about” section on his website:

In doing this research I discovered that many of the ideas and beliefs we hold about health in this society are myths. I began to see that even the most prestigious medical journals have become nothing more than sales brochures for the pharmaceutical industry. I saw massive conflicts of interest between drug companies, doctors and researchers everywhere I looked. I learned that errors in medical care are the third leading cause of death in this country each year.

That’s just so true!

If you are just getting into the 4-Hour Body I would urge you to branch out a bit. I have found Chris’s work to be very complimentary to the principles in the Four Hour Body and his podcast is a wonderful companion while on my long runs.

It is as he claims: MEDICINE FOR THE 21ST CENTURY!

Here are the Links One More Time:

1. Chriskresser.com
2. Revolution Health Radio Podcast

Related posts:

1. The Paleolithic Prophecy Places Modern Medicine Behind the 8 Ball!

I received an e-mail last night from a reader and I thought it was a great question because when I started Occam’s protocol myself about 1 year ago I felt really confused about how Occam’s feeding and Occam’s prescriptions combined with those of Tim’s Slow Carb Diet recommendations.

This is especially tough when you plan on implementing both aspects of the book together at the same time.

Our friendly reader first asked:

Which supplements should I take? Tim doesn’t really say in the book if you can combine different sets of supplements i.e. PAGG + those in Occam’s…

Here is my answer:

The overlap between Occam’s and PAGG is in the ALA. So you can take the PAGG but I would avoid supplementing with additional ALA. If you look at the chart I made you will see the overlap.

I just started the PAGG myself 2 weeks ago and I have been personally using Occam’s Protocol for 11 months. I supplemented with Creatine and L-Glutamine and took Gold Standard Whey Protein for several months. I stopped because it felt too …. what is the word… “synthetic”.

So I just focused on more natural proteins in the form of lean meats, beans, eggs. etc. to meet my protein requirements.

Here is a quick side by side comparison of the two protocols. You can see where the ALA overlaps.

Our friendly reader then goes on to ask another wonderful question:

I also am not sure what I can/can’t be eating. I am trying to avoid all things that could be white but Tim says for his Geek to Freak section that he likes whole wheat macaroni..

Let’s look at one of Tim’s two proposed food schedules from the book:

First Proposed Food Schedule

• 9:00 A.M.—Protein shake
• 11:00 A.M.—Protein bar (Balance Bar or, preferably, a Training 33 YouBar)
• 1:00 P.M.—High-protein/-carb lunch (usually chicken breast with potatoes)
• 3:00 P.M.—Protein bar 5:00 P.M.—High-protein/-carb dinner (usually sushi/sashimi with extra rice)
• 7:00 P.M.—Protein bar
• 9:00 P.M.—Protein snack with carbs (chicken or eggs or tuna)
• 11:00 P.M.—Protein shake

I personally can’t imagine eating like this.

So I like Tim’s proposed schedule better:

Tim’s STANDARD NIGHT-OWL SCHEDULE

• 10:00 A.M.—Wake up, immediately breakfast + ½ Shake (details later in this chapter)
• 2:00 P.M.—Lunch
• 6:00 P.M.—First dinner
• 7:30 P.M.—Training, if scheduled (I sip low-fat protein just before and throughout. Tim recommends Isopure)
• 8:30 P.M. (30 minutes post-training)—Dinner 15 minutes before bed—Second half of morning Shake

As Tim says in the book:

The meal composition is nearly identical to the Slow-Carb Diet, as are the tenets, though we now add a starch such as brown rice or quinoa to the non-shake meals. There is no need to mimic my hours, of course. Just look at my meal spacing as one option that has worked.

In Summary:

Follow your basic five tenets of Tim’s Slow Carb Diet.

Then add the starch as noted above if you would like to your non shake meals.

If you are planning on following Occam’s Prescriptions and you are going to be considering combined therapy with PAGG. Avoid the added ALA from Occam’s Prescriptions.

I have not personally taken the Cissus Quadrangularis. But I would encourage you to view my Monograph from Natural Medicines Database and see if you think it would be a good match for you.

As always, there are no limits to the bounds of moderation. I like to think of most of life’s “rules” as guidelines. Ones that can be tailored to suit your own individual needs and preferences.

A personal thanks to my friendly reader who proposed this great question. As always feel free to email me or ask me a question in the comments section.

Good luck to everyone who is on their way to making real life changes in the new year!

Related posts:

1. Does The Four Hour Body Slow Carb Diet Suck?
2. Damage Control and the 4-Hour Body Slow Carb Diet Binge Day Cheat Sheet
3. Hacking the Slow Carb Diet: Tim Ferriss Tech Player & Diabetes Slayer

Global Warming and the Obesity Epidemic

Too Little? Too Late? Too Optimistic?

In the last chapter of their second groundbreaking book SuperFreakonomics Steven D. Levitt and Stephen J. Dubner provide some real solutions to global warming.

They also reason that when it comes to global warming our efforts may be:

To Little:

Means that typical conservation efforts simply won’t make much of a difference. If you believe there is a problem worth solving then these solutions won’t be enough to solve it.

To Late:

The half life of atmospheric carbon dioxide is roughly one hundred years, and some of it remains in the atmosphere for thousands of yeas. So even if humankind immediately stopped burning all fossil fuel, the existing carbon dioxide would remain in the atmosphere for thousands of years.

To Optimistic:

A lot of things that people say would be a good thing probably aren’t. As an example they point to solar power. Although a widespread conversion to solar power might seem appealing, the reality is tricky. The energy consumed by building the thousands of new solar plants necessary to replace coal burning and other power plants would create a huge long term “warming debt”. Eventually, we’d have a great carbon free energy infrastructure but only after making emissions and global warming worse every year until we’re done building out the solar plants, which could take thirty to fifty years.

Are we facing the same grim truth when it comes to the Obesity Epidemic?

Is it reasonable to also assume that when it comes to the obesity epidemic our efforts may be:

To Little:

Means the typical efforts to change the way people eat won’t make much of a difference. If you believe there is a problem worth solving then these solutions won’t be enough to solve it.

To Late:

The modern grocery store and the financially incentivized economy that drives it isn’t going anywhere. Fast food chains, frozen dinners, high carbohydrate snacks, inexpensive school lunches and fast easy “food type” substances are ingrained into our society.  Not to mention we have an addiction, one that is part of our genetic predisposition to crave fat, sugar and salt. When these items are ubiquitous we stand little chance to reason.

To Optimistic:

A lot of things that people say would be a good thing probably aren’t.  Let’s look at converting the global population to meat eaters for example.  As people like Gary Taubes, Rob Wolff and even Tim Ferriss claim.  Switching to more meat may seem like a wonderful solution to the obesity epidemic but at what cost to the environment? In terms of fuel, energy, sustainability etc. etc?

Who Pays the Price?

Unfortunately, as with pollution, being obese is what Stephen Dubner refers to as an externality – that is, the people who generate pollution or chose to eat unhealthy foods generally don’t pay the immediate cost of their actions and therefore don’t have strong incentives to pollute and/or eat less.

At present the rewards for limiting consumption are weak, as are the penalties for over-consuming. Al Gore and other environmentalists are pleading for humankind to consume less and therefore pollute less, and that is a noble invitation. But as incentives go, it’s not a very strong one.

And collective behavior change, as beguiling as that may sound, can be maddeningly elusive.

-SuperFreakonomics

If You Cant beat them Join Them

Gary Taubes in Good Calories, Bad Calories, as well as in Why We Get Fat provides extremely convincing evidence that the ingestion of simple carbohydrates and the compensatory release of insulin is what is making us fat.

This is also a theme of this blogs obsession: The The 4-Hour Body and Tim’s Slow Carb Diet.

Probably most of you who are still reading this blog post believe that carbohydrates are one of (if not the) greatest contributor to the obesity epidemic. Also, maybe like myself you are making a steady attempt at decreasing the consumption of carbohydrates in your diet. But  just as we know the earth is warming and the oceans are rising it doesn’t mean we all started riding bikes to our place of work.

As much as I respect Gary Taubes for identifying a problem with our diet he doesn’t actually provide a realistic solution to the problem.

In Superfreakonomics Dubner and Levitt provide just this: A solution to global warming. One that takes into account the realities of human nature.

The one that seems the most implementable involves the intentional release of sulfur dioxide into the earths atmosphere at several specific locations around the globe, subsequently providing a (supposedly) harmless and non-toxic “shade” to the earth.

This would result in a GLOBAL drop in the earths temperature.

Dubner and Levitt were criticized for suggesting such a fix but should they be?

Sulfur Dioxide = Metformin for the Masses?

Carbohydrates in our diet, just like petroleum are a global addiction. I commend anyone who is in the process of developing healthy alternative fuel sources for the globe and for human ingestion.

But, I am a realist and I also work in the trenches. Convincing your neighbor (or yourself) to fork over the money to make an investment in solar energy is just about as realistic as everyone changing their table sugar to Stevia.

Convincing profit driven companies to stop selling crap to the masses will be nearly impossible. If it was easy cigarettes and Phillip Morris would be long gone.

But giving up carbs is just as difficult as cutting calories, or stopping smoking, or teaching Tiger Woods that sex with a ton of women might be enjoyable at the moment but could potentially hurt his image, destroy his family and ruin his golf game.

What we need then are three things:

1. Knowledge of the facts:
   That most fats are healthy and simple carbohydrates are most likely the number one cause of not just obesity, but other health problems that plague modern society such as cancer, coronary artery disease, of course diabetes, and Alzheimer’s disease.
2. A movement to change our infrastructure:
   Significantly decreasing the amount of simple carbohydrates in our diet and convincing the world that this is important. Just as we are building electric cars, transitioning to newer forms of power, alternative fuels and sustainable transportation.
3. A Potential “Nuclear Option” (Metformin for the Masses)
   Is it horrible to have a backup plan? I don’t think so. I think sometimes we need to accept humans as predictably irrational. I feel better knowing that as my house and family sits on the cusp of being engulfed by the pacific ocean that we have an out. Maybe we just need to swallow our pride (or a pill) and give up on changing the world?  Food science got us into this mess maybe it is science, genetics and technology that will get us out of it.  Is it possible to have our cake and eat it too?

If you believe that the scary stories of global warming or the obesity epidemic could be true or even possible, then you should also admit that relying on only reducing carbon dioxide emissions or “simply” converting to a low carb lifestyle is not a very good answer.

In other words: it’s illogical to believe in a carbon-induced warming apocalypse or an insulin induced obesity epidemic and believe that such an apocalypse can be averted simply by curtailing carbon emissions or curtailing carbohydrate ingestion.

The scary scenarios could occur even if we make herculean efforts to reduce our emissions or change our diets, in which case the only real answer is geological or biological engineering.

Al Gore in the Inconvenient Truth, has countered with his own logic “If we don’t know enough to stop putting 70 million tons of global-warming pollution into the atmosphere every day,” he says, “how in God’s name can we know enough to precisely counteract that?”

But if you think like a cold blooded economist instead of a warmhearted humanist, Gores reasoning doesn’t track. It’s not that we don’t know how to stop polluting the atmosphere. Or that we don’t know how to lose weight and get healthy.

We don’t want to stop or aren’t willing to pay the price.

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Books You Really Should Read:

1. SuperFreakonomics: By Steven D. Levitt and Stephen J. Dubner
2. Good Calories, Bad Calories: By Gary Taubes
3. Why We Get Fat: By Gary Taubes

No related posts.

The 4 Hour Body has one of the best comparisons of body fat analysis I have seen to date.

When we began our project in February 2011 we decided to follow Tim’s recommended method of skin fold testing combined with using a simple Body Tape Measure to calculate both body fat percentage and total inches.

We did this along with the conventional means of stepping on the scale.

In order to track our progress and remain consistent we also have taken photos and discussed our workout regimens.

As Tim mentions in the 4-Hour Body:  “Starting any body recomposition program without measurements is like planning a trip without a start address.”

My sister, Jennifer has gone on to lose over 100 pounds (something I will be talking more about later this week). We made the decision to forgo any “formal” body fat testing until she had reached a milestone. Dropping below 200 pounds for the first time since high school was that milestone!

This last week we were invited by our local hospital, as well as my gracious sister,  to participate in and videotape the process of underwater weighing as well as the formal calculation of resting metabolic rate.

The question we wanted to answer was how do these more formal methods compare with the do it at home methods we had been using? At $155 this was not a cheap process and prior to attending the session I felt it may be a waste of money. But the information we received was invaluable.

It was invaluable because it helped Jennifer to nail in a long term goal… One, that not surprisingly, was quite different than what you would find with more conventional calculations.

Step One: Resting Metabolic Rate 30 minutes

Basal Metabolic Rate (BMR), and the closely related Resting Metabolic Rate (RMR), is the amount of daily energy expended by humans and other animals at rest.

It is used to determine the amount of daily calories a person would need to maintain essential body functions.

Basal metabolism is usually by far the largest component of total caloric expenditure.

However, the equations used to calculate this are only approximate and variation in BMR (reflecting varying body composition), in physical activity levels, and in energy expended in thermogenesis make it difficult to estimate the dietary consumption any particular individual needs in order to maintain body weight.

Yet, in a world of calorie-in-calorie-out thinking these types of tests are still considered valuable.

The measurement process takes about 10 minutes.

The goal here is to find out how many calories you are burning at complete rest.

The clinic used a specialized device to determine resting metabolic rate by measuring oxygen uptake. This data is meant to provide information for weight management, fitness training and optimal health.

To the right is an info graphic and the results of Jennifer’s testing (click image to enlarge)

How does this compare to our own calculations using our 4-Hour Body Excel Spreadsheet for taking measurements? Here are our home measurements that day:

• Basic Metabolic Rate Calculated: 1816
• Estimated Daily Caloric Expenditure: 2497
• Estimated Caloric Need for Weight Loss: 1997 kcal per day

STEP Two:  Body Composition Analysis 60 minutes

The first step was a basic 5 point skinfold measurement, then we preceded to the dunk tank.

Underwater weighing is based upon Archimedes Principle which states that the buoyant force on a submerged object is equal to the weight of the fluid that is displaced by the object.

It is generally regarded as the “gold standard” for body composition analysis, although this claim is being made less of late because of newer and more sophisticated procedures.

Because body fat is less dense than water, it increases one’s buoyancy while the fat-free mass, which has a density greater than water, makes one sink.

After correcting for residual volume–which increases buoyancy and decreases the underwater weight–percent fat can be calculated based on the underwater weight.

The largest source of error in underwater weighing is thought to be the determination of residual volume (RV; the amount of air remaining in the lungs following maximal expiration).

When RV is estimated rather than measured, the precision of underwater weighing is little better than anthropometric (skinfold) determination.

Hydrostatic Underwater Weighing Method

To perform underwater weighing, Jennifer was first weighed on dry land.  Next she had to get into a large tank of water.

While sitting on a special scale, she was lowered underwater and asked to expel all the air from her lungs and remain motionless while the underwater weight was measured.

This appears a lot easier than it was.

This procedure was repeated five times and averaged.

The examiner then used a special calculation to determine lean weight and fat weight. He presented these at the end of our morning session.

Here is the video of my sister Jennifer taking the plunge:

Putting it all Together:

At the end of the visit we sat down to review the results. Below are some of the data sheets we were given.

I have included a comparison against our own tracking results.

I am proud to say we weren’t that far off. In fact the difference between our calculated TDEE (Total daily energy expenditure) and those of the examiner were about 200 kcal.

This difference  I personally feel to be insignificant. But if you ask Jennifer it is the difference between long term success and failure.

The difference in body fat calculations between ours (based on skin caliper testing) and the underwater weighing was about 4%.

Side by side comparison of in-office skinfold measurements versus home testing

In-Office Skinfold Measurements	Home Skinfold Measurements with calculated BMR, BMI, TDEE, Body Fat% and total Inches. Using Excel Spreadsheet

Detailed Body Fat Analysis (provided by testing facility) based on user desired goal body fat percentages

(Click on individual images to enlarge)

Goal: 22% Body Fat	Goal: 24% Body Fat

STEP Three: Slow Carb Breakfast

I am not going to get into a discussion here about thermodynamics, calories and the various theories behind weight loss. We can do that in the comments section if you would like.

But I will say this:

The RMR testing is useful in combination with home calorie counting for a brief period of time. Apps such as Daily Burn, MyFitnessPal and MyNetDiary are a good way to do this. You will learn about food, nutrition, caloric content, fat, protein… etc. etc. It is nice to relate this to your own body metrics and will bring these concepts home.

The underwater body fat analysis was valuable and I consider this to be an important metric. This of course can be done far cheaper especially if you have access to a BodPod.

When I asked Jennifer if she thought it was worth it she had no doubt in her mind.

I think this comes from the confidence of knowing that your body metrics were calculated by a true professional and not just a family member pinching you with calipers once a month.

What are your thoughts on the value of this type of testing? Do you think it is necessary? Is it worth the high cost?

You can sign up to receive updates via RSS or email. If you like what you read let us know it truly helps!

No related posts.

In today’s post we will look at Costco’s Fish Oil selection and compare them to my two “gold standard” fish oil supplements. This will be the ultimate cost benefit analysis and will hopefully help you make a better decision about the best fish oil supplement for your needs and budget. 

Kirkland Signature™ vs. Nature’s Bounty® vs. Nature Made® vs. Nordic Naturals® vs. Carlson®

Some time ago I changed the way I recommended fish oil.  This was mostly based on anecdotal evidence from “those in the know” that certain brands were far superior, not only in taste but in quality and efficacy.

This has been backed up by scant evidence.  And the more research I do the more I have began looking again at traditional low cost brands. Especially those from Costco.

I have been sending my patients to Costco for years.  Mostly because of availability, quality and their wonderful bulk pricing.  Not everyone can afford to fork out $324 (The cost of a 1 year supply of Nordic Naturals Ultimate Omega).

This was a fun blog post to write because the results were completely surprising and I will probably change my fish oil as a result.

And the winner is? (Scroll to the bottom to see the results)

Nature’s Bounty®

All Natural Maximum Strength Fish Oil 1400 mg, 980 mg Omega-3 130 Enteric Coated Liquid Soft gels

Products SitePrice: 19.89 Cost per pill after tax: $0.16 Each fill lasts 130 days Cost over 12 Months: $57.60 Total EPA/DHA per day: 980mg Info Sheet (Click to Enlarge) Directions: For Adults, take one (1) soft gel daily, preferably with a meal. Serving Size: 1 Soft gel Calories 15, Calories from Fat 15 Total Fat 1.5 g Saturated Fat 0 g Polyunsaturated Fat 1 g Monounsaturated Fat 0 g Cholesterol < 5 mg Fish Oil 1,400 mg (1.4 g) EPA (Eicosapentaenoic Acid) 700 mg DHA (Docosahexaenoic Acid) 280 mg Total Omega 3 Fatty Acids 980 mg

Nature Made®

Fish Oil 1200 mg Maximum Strength, 375 Soft gels (not enteric coated)

Product SitePrice: 12.99 (sale price) Cost per pill after tax: $0.04 Each fill lasts 94 Cost over 12 Months: $57.60 Total EPA/DHA per day (based on 2 tabs 2x per day): 960mg        Info Sheet (Click to Enlarge) Suggested Use: Take one to two soft gels two times daily with a meal Serving Size: 2 Soft gelsSupplement Facts Calories 25 Calories From Fat 20 Total Fat 2.5 g Saturated Fat 1 g Polyunsaturated Fat 1 g Monounsaturated Fat 0.5 g Cholesterol 25 mg Protein < 1 g Fish Oil Concentrate 2400 mg Omega-3 (EPA)  360 mg Omega-3 (DHA) 120 mg Other Omega-3 120 mg

Kirkland Signature™

Enteric Coated Omega-3 Fish Oil Concentrate 1200 mg One Per Day Formulation 180 Soft gels

Product SitePrice: 15.29 Cost per pill after tax: $0.09 Each fill lasts 180 Cost over 12 Months: $32.40 Total EPA/DHA per day (based on 2 tabs 2x per day): 684mg If you take 2 pills per day to reach 1368mg of EPA/DHA Cost over 12 Months: $64.80 Info Sheet (Click to enlarge) Suggested Use: Take one soft gel daily with a full glass of water Serving Size: 1 soft gel Supplement Facts:   Calories 10, Calories from Fat 10 Total Fat 1 g Cholesterol 10 mg Fish Oil Concentrate 1200 mg Omega 3 EPA 410 mg Omega 3 DHA 274 mg

Now a Look at the “Premium Brands”

	Ultimate Omega® 120 soft gels
(click to enlarge)	Product LinkPrice: 49.95 Cost per pill after tax: $0.45 Cost per dose: 0.90 Each fill lasts 60 days Cost over 12 Months: $324.00   Suggested Use: Two soft gels daily with food, or as directed by your health care professional or pharmacist. Supplement Info: Total Omega 3: 1280mg EPA 650 mg DHA 450 mg Other Omega 3: 180mg

	ELITE OMEGA-3 GEMS 90 Soft gels
(click to enlarge)	Product LinkPrice: 29.90 Cost per pill after tax: $0.36 Cost per dose: 0.36 Each fill lasts 90 days Cost over 12 Months: $129.20 (based on 1 pill per day)   Suggested Use: 1-5 tabs per day Supplement info: per pill Omega 3 from fish oil: 800 EPA : 400mg DHA: 300 mg Other Omega 3: 100mg

Fish Oil Cost vs. Dose Comparison

	Kirkland Brand	*Natures Bounty Enteric Coated	Nature Made	*Kirkland Enteric Coated	Nordic Naturals	*Carlson Labs Elite Omega-3 Gems
12 month cost $	21.60	57.60	57.60	32.40 (62.80)	324.00	129.20
cost per day $	0.06	0.16	0.16	.09 (.18)	0.90	0.36
EPA/DHA Total mg.	900	980	960	684 (1360)	1280	800
Tabs Per Day	3	1	4	1 (2)	2	1

* Denotes best of class based on all criteria

Discussion

The Costco Comparison

Based on ease of use (total tabs per day), cost, EPA/DHA ratios, and palatability. Both the Natures Bounty Enteric Coated and the Kirkland Brand Enteric Coated fish oil seem like very good deals.

I have taken the enteric coated Kirkland brand tabs and found that even though they are enteric coated they taste poor and still cause the proverbial “fish burps”.  I have yet to try the Natures Bounty brand but I think I will give it a try.

Premium Brands

When it comes to premium brands I currently take Nordic Naturals – Ultimate Omega/Lemon Taste soft gels.   After seeing the comparison and price structure it seems as though Carlson Labs may be a better bet. You would get significantly more omega 3 with a good EPA/DHA ratio at a lower cost. I have heard they are also quite palatable and have a good track record for quality and purity.

Final Thoughts

I will probably continue to dish out the extra dough for a premium fish oil. I say this because I have found since taking the Nordic Naturals I never get a fishy aftertaste and I feel confident in the quality of the fish oil.  For the first time I actually look forward to taking my fish oil… Something I used to hate while taking the Costco brand. The end result over the last 9 months is that I have hardly missed a dose.  My serum cholesterol levels have been better than ever (not that that probably matters but it is a good metric).

• Triglycerides:36
• HDL:56
• LDL: 46

Some Interesting Food for thought:

Omega 3 Mania

1. Doctor Mercola Beating up on Costco
2. Evolutionary Psychiatry: Just Eat Fish (Also a truly awesome blog)
3. Marks Daily Apple:
   1. Definitive Guide to Fish Oil 1
   2. Definitive Guide to Fish Oil 2

Awesome tool to calculate your med costs

1. Medication Cost Calculator

No related posts.

Yesterday Nicole Daedone, author of Slow Sex: The Art and Craft of the Female Orgasm (and chief adviser to The 4-Hour Body: 15 Minute Female Orgasm) has written an epic ‘Letter of Apology to Men’ on her blog…

Here are some of the highlights:

I apologize for the times when I used my sex as a bargaining chip – to get you to love me, to want me, to claim me.  And then, when I had you and no longer needed to bargain, stopped having sex.  I apologize for seeing you as a security conquest, giving you the best sex of your life right before you gave me the commitment.

My kindness is the most cruel thing I can do to you, because without challenge you become a mediocre man.

I will tell you that at the root of quiet kindness is a rage of everything I believe I cannot tell you.

I apologize for believing that my only power with you was withholding and withdrawal.  For believing you too weak and fragile to withstand my power and wrath.

Yes, I apologize for not admitting that I am the one who holds the power and you the authority to carry out the laws.  I apologize that I did not learn to hold or wield this power in such a way that the benefit of serving it was obvious.  I apologize that I did not recognize that this power was rooted in my sexuality – that I left you there holding the sex piece on behalf of both of us, and then was victimized when you reached for me.

I even tried to be sad and sick so that you could feel strong and protective, so that you could feel like society’s definition of a man.

I am sorry for all the times I let you off the hook – you know, like when you got scared and didn’t call.  Or when you didn’t know what to do with me and shuffled into the other room onto the sanctuary of the computer,

So Nicole I feel I owe this to you as well, from the vantage point of a “mediocre man”.

My Letter of Apology to Women

In the 21′st century it is still seen that women are not universally given their due. In my sphere, when I think of women, words of deserved praise come to mind: compassionate, empathetic, hard-working, responsible, dedicated, motherly, artistic, intelligent, humorous, loving, moral, wise. They truly have an inner beauty. They are indispensable to a civilized society. In a world continually in turmoil by power hungry men ruling religions and governments.

I apologize for not taking the time to hear you out. To care enough about your needs, to pay close enough attention, not just to your “clitoris” (page 237 from The 4-Hour Body), but to the strong passionate woman behind it, the person who I held and loved and once yearned to kiss.

I apologize for not being fully present.  Too determined to embrace my goals while failing to acknowledged yours. I expected that from you as a woman… I never thanked you for that: For giving yourself up for me, for our family, for our children.

I apologize for not bringing you flowers every single day of my life for the last 11 years. Because I really wanted to, but somehow I was too afraid to.

I apologize for making you think that your power is rooted in your sexuality… It is not, it is rooted in who you are. I know this because I have seen true love:  In the two sky blue eyes that greet me every morning. In my 86 year old patient who walks his blind wife down the hallway to her doctor’s appointments and lifts her in his arms from bed each night to use the commode.

You do not hold power over me, you are my power. The power to be a good man, a kind man, a better father, a better lover.

I apologize for applying restraints when I knew you needed freedom.

I apologize for not treating you as an equal.

I apologize for using force to intimidate you.

I apologize for not giving you every part of me

For being timid, weak, dispassionate…

Afraid!

__________________________

I asked my wife what bothered her about me as well, this is for her:

I apologize for not taking the garbage out.

Putting my dirty running clothes on the table.

Leaving my wet towels all over the place.

Not putting the lid back on the toothpaste.

Starting movies too late!

I dedicate this to her: my beautiful wife and inspiration in life… The one who makes the 4 hour life seem like one second.

To whom without as a man, I would fail to exist as a human.

No related posts.

Dietary dogma aside, the theory of everything aside, simple answers to complex problems aside. I propose we let the battle happen and learn from it, participate if and when we can. But above all get off the metaphorical med’s. Let us not just strive for real food but let us strive for real life at a time when we have an overabundance of and easy access to every flavor of distraction imaginable.

-Angelo Coppola, The Latest in Paleo Podcast

I was reminded today by the above quote, on a free podcast,  just how wonderful it is to live at a time where such information is shared by those passionate folks who take the time to share their gifts and information with the rest of us.

Here is a list of my favorite podcasts. It is actually a list of four “slow carb”  resources and then one that itches my other passion: Running!  Each one is a compilation of science and philosophy.

Also, each of these podcasts has a wonderful companion website… I have included the links to these as well.

	My Favorite New Find: At the intersection of scientific evidence and evolutionary clues, Latest in Paleo covers the Paleo diet, Paleo fitness, the Paleo lifestyle, and more. It is a weekly health news and real food podcast.  Angelo Coppola offers you his take on health issues as they are covered in the mainstream media and on the web. His starting point is that “Human beings are not broken by default.” “I look for harmony between the latest science and evolutionary clues left for us by our ancestors.” Download in iTunes | Web Link
	For the True Paleo Geek to Freak: A free, weekly podcast where Robb answers your questions about Paleo nutrition, intermittent fasting, training, fitness, and more. This is a wonderful podcast chalk full of juice tidbits of fabulous nutrition and training advice. Download in iTunes | Web Link
	A Great Podcast you Probably didn’t Know About: Are you tired of struggling with your weight? Frustrated with poor results despite following the advice of other experts? Are you dealing with a health challenge or obstacle and having a hard time getting started? No matter what stage you are at, The Dr. Rob Show, featuring weight loss expert, Dr. Robert Maki, will provide you with up to date, cutting-edge information and support to help you achieve your weight loss and health goals. For the last several decades, the information and advice we have received about weight loss is wrong. We have to get away from the typical “diet” mentality all together, especially in the stressful 21st century. Losing weight is more complicated than just reducing calories, but it does not have to be impossible as long as you have the right information and take the proper approach. The goal of The Dr. Rob Show is to provide practical solutions you can incorporate into your life to ensure you reach your goals and get the body and health you deserve. Download in iTunes | Web Link
	For the Tim Ferriss Fanatic: A show hosted by Kevin Rose and Tim Ferriss, and edited by Glenn McElhose. They talk about a bit of everything from food and wine, to workouts and investing. If you are Tim Ferriss fan this is the place to stay up to date on a true “4-Hour Lifestyle”. Download in iTunes | No Web Link Available
	For the Casual to Hard Core Runner These Guys are the Best: Unlock your potential to become one of the healthy goal-oriented people who have completed a marathon. Listen as Angie shares her knowledge and experience as both a marathoner and registered nurse to help you run smarter, feel better, and go the distance. Whether you are a new runner or have logged many miles, Marathon Training Academy will propel you to the next level. Download in iTunes | Web Link

This year take the time to listen to a podcast. It will change your life!

Related posts:

1. Slow Carb Success, Decanting Madness and OINK
2. From Slow Carb to Slow Sex: 5 Things I have learned after 1 Year with The 4-Hour Body
3. Stevia: The Perfect Slow Carb Sugar Substitute!