The Four-Hour Body

My excerpts from The Four-Hour Body by Tim Ferriss.

FUNDAMENTALS

The minimum effective dose (MED) is the smallest dose that will produce a desired outcome.

To remove stored fat, do the least necessary to trigger a fat-loss cascade of specific hormones.

To add muscle in small or large quantities, do the least necessary to trigger local (specific muscles) and systemic (hormonal) growth mechanisms.

For a given muscle group like the shoulders, activating the local growth mechanism might require just 80 seconds of tension using 50lbs once every seven days.

The kidneys can clear the blood of a finite maximum waste concentration each day (approximately 450mmol, or millimoles per liter). If you do a marathon three-hour workout and make your bloodstream look like an LA traffic jam, you stand a chance of hitting a biochemical bottleneck.

It is impossible to evaluate, or even understand, anything that you cannot measure.

Even people who aren’t geniuses can outthink the rest of mankind if they develop certain thinking habits.

No exercise burns many calories.

Did you eat half a cookie? A 220-pound man needs to climb 27 flights of stairs to burn it off.

Don’t forget to subtract your basal metabolic rate (BMR), what you would have burned had you been doing nothing.

Instead of focusing on calories-out as exercise dependent, we will look at underexploited paths: heat and hormones.

A drug is still a drug. Whether ‘dietary supplement,’ ‘over-the-counter,’ or ‘nutraceutical’. Those are legal distinctions, not biochemical differences.

Besides whole foods, anything you put in your mouth or bloodstream that has an effect – whether it’s a cream, injection, pill, or powder – is a drug.

20 pounds recomposition goal should be the first step for most people. It could be losing 20lbs of fat or adding 20lbs of muscle. Or losing 15lbs fat and adding 5lbs muscle.

The 3 factors to consider for recomp goal – Diet, Drugs and Exercise

Learning diet and exercise principles is priority #1, as these are the bedrock elements. Relying too much on drugs makes your liver and kidney unhappy.

Take adherence seriously. Find and follow methods that you’d stick with till you hit your goal. If you can’t stick with this change until you achieve your goal – find another method even if it’s less effective and less efficient. The decent method you follow is better than the perfect method you quit.

Don’t confuse physical recreation with exercise. Baseball, swimming, yoga etc. are recreation. Exercise means performing an MED of practice movements that will produce a target change.

Exercise is the application of measurable stimuli to decrease fat, increase muscle, or increase performance.

Recreation is for fun. Exercise is for producing changes. Effective exercise is simple and trackable.

“Maintaining peak condition year-round is a ticket to the mental ward”

For calories, your daily average might be 4000, but it would be cycled as 4k on Monday, 4.5k on Tuesday and 3.5k on Wednesday.

Slow twitch muscle fibers are suited for endurance work.

Did fatness genes get passed on, or was it overeating behavior? Fat people tend to have fat pets. Even if you’re predisposed to being overweight, you’re not predestined to be fat. It is possible to redirect your natural-born genetic profile.

“If this [method/diet/product/etc.] didn’t work as advertised, what might their incentive be for selling it?”

They say aerobics is more effective than alternative X, but it is promoted because no equipment investment is needed and the gym can maximize students per square foot per class.

Cellulite is fat. Nothing special, neither a disease nor a unique female problem without solutions. It can be removed.

“I just want to be healthy” is not actionable. “I want to increase HDL cholesterol and improve my one-mile jog (or walk)” is actionable.

A strong dose of antibiotics can kill some of the good bacteria necessary for full digestion.

Calorie isn’t a calorie. It’s not what you put in your mouth that matters; it’s what makes it to your bloodstream.

The hormonal response to carbohydrates (CHO), protein, and fat is different.

1000 cals at 90% fat = weight loss of 0.9lbs per day; 1000 cals at 90% protein = weight loss of 0.6lbs per day; 1000 cals at 90% carbohydrate = weight gain of 0.24 lbs per day. Different sources of calories equal different results.

Things that affect calorie allocation – and that can be modified for fat loss and muscle gain — include digestion, ratio of protein-to-carbohydrates-to-fat, and timing.

99% of both men and women just want less fat and a little more muscle in the right places.

Muscle fiber composition can be changed; you should eat and train for your desired outcome, not to accommodate your current condition

Genes alone cannot account for the diversity of characteristics around us. Messenger RNA (mRNA) is now thought to be responsible for much of the diversity, and there is good news: just as you can turn genes on and off, you can influence mRNA dramatically with the environment – even shut down certain processes entirely through interference.

Protein provokes a greater thermic effect of food (TEF) than either carbohydrate or fat. In digestion, a higher percentage of protein calories are ‘lost’ as heat vs. carbohydrate or fat. This is why many scientists suggest that the 4 calories per gram assumed for protein should be downgraded 20% to 3.2 calories per gram.

GETTING STARTED

Most people have insufficient reason for action. The pain isn’t painful enough. It’s a nice-to-have, not a must-have.

There are no reminders. No consistent tracking = no awareness = no behavioral change. Consistent tracking will often beat advice from world-class trainers.

Tracking anything is better than tracking nothing. Tracking a mediocre variable will help you develop awareness that leads to the right behavioral changes.

You don’t have to get it right. Just be crystal clear on a few concepts, and results will follow.

The key to getting started down the path of being remarkable in anything is simply to act with the intention of being remarkable. Stop wishing and start doing.

The BMR means you need some calories just to stay the same weight. Also know that 3,500 calories equals a pound of fat.

10lbs of weight loss is roughly a change in clothing size.

Don’t look at the scale only. Also look at inches. Inches off your thigh, inches off your waist and hips etc.

SLOW-CARB DIET

– Avoid ‘white’ carbohydrates – all bread, rice, cereal, potatoes, pasta, and fried food with breading.

Chlorine dioxide, one of the chemicals used to bleach flour, combines with residual protein in most of these foods to form alloxan. Alloxan is used in lab rats to induce diabetes. Don’t eat white stuff unless you want to get fatter.

– Eat the same few meals over and over again

Proteins: whole eggs, chicken breast or thigh, fish

Legumes: lentils, black beans, pinto beans, soy beans

Vegetables: Spinach, mixed vegetables, asparagus, broccoli, green beans.

Eat as much as you want of the above food items, but keep it simple.

Mexican food (after swapping out rice for vegetables) is one of the cuisines most conducive to the slow-carb diet.

Most people who go on a ‘low’ carbohydrate diet complain of low energy and quit because they consume insufficient calories. Half a cup of rice is 300 calories, whereas half a cup of spinach is 15 calories. Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

– Don’t drink calories

Drink massive quantities of water and as much unsweetened tea and coffee. Don’t drink milk, soft drinks, or fruit juice. Limit diet soft drinks to 16 ounces per day if you can, as aspartame can stimulate weight gain. Red wine is 100% allowed (avoid white wine and beer).

– Don’t eat fruit – exception: tomatoes and avocados

– Take one day off per week – eat whatever you want that day.

Fruit juice can screw up fat loss and more – avoid strongly. It would shoot up your cholesterol and LDL. Albumin and iron too.

Albumin binds to testosterone and renders it inert, much like SHBG but weaker. Don’t drink fruit juice, and absolutely avoid a high-fructose diet.

Supplements? Potassium, magnesium, and calcium since the diet might cause you to lose excess water. Avocados contain 60% more potassium than bananas.

Lentils won’t cause the gas problems. Organic beans will make you less gassy. Soaking beans for a few hours helps break down the offending cause: oligosaccharides.

Butter is fine as long as the only ingredients are butter and salt.

Macadamia oil is the new and improved olive oil. Fat in it is 80% monounsaturated.

Use olive oil for low heat and either grapeseed oil or macadamia oil for high-temperature cooking

Snacks? No need. If you are hungry, you’re not eating enough protein and legumes at each meal. Eat more. Carrot if you must.

If you get headaches or have other symptoms of low blood sugar, 90% of the time it will be because you’re not eating enough.

If you have problems sleeping due to hunger, you’re not eating enough. In these cases, consume a bit of protein prior to bed – 1 or 2 tablespoons of almond or peanut butter, maybe (it should contain just peanuts and salt).

Go-to breakfast: eggs, spinach, and lentils.

Canned foods are fine. Frozen or canned are alright.

Stir-fried food is okay for this diet. Deep-fried is a no.

Travelling? Raw almonds or walnuts. Mexican restaurant or grill works. Chicken salad without dressing works too.

Don’t restrict portions or calories. Eat until you are full; eat as much as you like of approved foods. If you don’t, you will either downshift your metabolism or cheat between meals with banned-food snacks. Get plenty of legumes – beans could be the No. 1 ingredient, and you’d have more energy and be less cranky.

To ensure optimal liver function for fat loss, increased hydration is a must.

Make a special effort to drink more water on your cheat day, as carbohydrate overload will pull water to your digestive tract and muscle glycogen. If you don’t get enough water, headaches will be the result.

Women tend to retain much more water just before their periods. Be sure to take into account when you start your diet and take measurements.

Don’t overeat nuts, chickpeas, peanuts, macadamias. Almonds have 824 calories per cup. 5 – 10 almonds is fine.

Skip sweeteners whenever possible. If it’s really sweet, it probably spikes insulin or screws up your metabolism. Experiment with spices and extracts like cinnamon and vanilla instead.

Doing too much at the gym could reverse your progress, as it also leads to overeating, sports drinks, and other assorted self-sabotage.

Schizandra Berry tea description: 2000 years ago, Sheng Nong first identified this potent elixir as an ‘adaptogenic tonic’ (ie, it gives you whatever you need: energy, relaxation, beauty, sexual prowess).

DAMAGE CONTROL

When you binge, try to have as much of the crap ingested either go into muscle tissue or out of the body unabsorbed. 3 principles:

Ensure your first meal of the day is not a binge meal. Make it high in protein (at least 30g) and insoluble fiber (legumes will handle this). The protein will decrease your appetite for the remainder of the binge and prevent total self-destruction. Fiber will be important later to prevent diarrhea. This combo can be a smallish meal of 300 – 500 calories.

Use 100 to 200 mg of caffeine/yerba mate tea to increase the speed of gastric emptying, how quickly food exits the stomach.

Engage in brief muscular contractions throughout the binge. Air squats, wall presses, chest pulls with an elastic band, and the like. Why? It brings GLUT4 to the surface of muscle cells, opening more gates for calories to flow in. Chinese saying: If you take 100 steps after each meal, you can live to be 99.

GUT FLORA & FAT-LOSS STACK

Two primary strains of bacteria have been found to influence fat absorption, almost regardless of diet: Bacteroidetes and Firmicutes. Lean people have more Bacteroidetes. Obese people have more Firmicutes.

To cultivate healthy and fat-reducing gut flora: get off sugar and family, go fermented, consider probiotics and prebiotics.

Tim’s fat-loss stack: PAGG; Policosanol 20-25mg, ALA 100-300 mg, Green tea flavanols (decaf with 325mg EGCG) 325mg, Garlic extract 200mg.

Daily PAGG intake is timed before meals and bed. Prior to breakfast: AGG. Prior to lunch: AGG. Prior to dinner: AGG. Prior to bed: PAG (omit green tea extract). One day off each week. 1 week off every two months. The week off is critical.

Ensure adequate consumption of B-complex vitamins while using PAGG and consult your doctor before use.

COLD EXPOSURE

Running a marathon might burn 2,600 calories, but working out in 27-degree Celsius pool for four hours could burn up to an extra 4000 calories, if one considers thermal load.

Ice exposures: consume ice cold water on an empty stomach. Cold water on lower neck and upper back when taking a shower. Consume cayenne pepper, but never on an empty stomach. Take cold showers that’d cause shivering – cold water improves immunity; preheating with warm showers can enhance that response. Cold showers can be an effective treatment for depression.

BLOOD SUGAR

Food doesn’t move to the bloodstream quickly. It takes 1 to 2 hours to be available to your muscles.

The more fat and the earlier in the meal, the less glycemic response. Eat good fat before a meal. Think 4 Brazil nuts and a tablespoon of almond butter first thing upon waking.

Cinnamon can be used to reduce the glycemic index of a meal by up to 29%.

The easiest thing to decrease glucose spikes is to slow down. It also helps to drink more water to dilute digestion. Chewing each mouthful 20 times helps too.

The term steroid most often refers to anabolic-androgenic steroids (AAS), more commonly called anabolic steroids. These compounds are variations of the hormone testosterone or are intended to mimic the effects of testosterone. Nandrolone is testosterone that has been modified to minimize its conversion to estrogen or DHT; the latter change makes it less androgenic – that is, it will have less of an amplifying effect on secondary male characteristics like hair growth (or loss from the scalp) or the thickening of the vocal cords.

KETTLEBELL, WAIST & ABS

Russian kettlebell swing – twice a week for about 15 mins. “The two-handed kettlebell swing is the jewel. If you could only do one movement for the rest of your life, do the kettlebell swing”

53-pound kettlebell. The first target is to do 75 – 150 swings an hour after breakfast.

0.7 WHR – the wider your waist is, the higher this ratio goes towards 1.0, which correlates in scientific studies with decreased estrogen levels, increased disease risk, increased birth complications, and lower fertility rates.

For men, magic numbers are 0.8-0.9 for WHR and 0.6 for WSR. Broad shoulders can be built. kettlebell helps in both.

2 Abs Exercises that work: Myotatic crunch and cat vomit exercise

Best ab crunch activations: Bicycle crunch, captain’s chair, and exercise ball

BULKING FAST

Perform one set to failure for each exercise.

Use 5/5 rep cadence (5 secs up, 5 secs down) to eliminate momentum and ensure constant load.

Focus on 2 to 10 exercises per workout (Including at least one multi-joint exercise for pressing, pulling, and leg movements). Exercise the entire body each workout to elicit a heightened hormonal response (testosterone, growth hormone, IGF-1, etc)

Supplements are ALA, niacinamide 500mg, Micellean 30mg, policosanol 23 mg.

Exercises: Pull-over + Yates bent-over row, shoulder-width leg press, pec deck + weighted dips, Leg curl, reverse thick-bar curl, seated calf raise, manual neck resistance, machine crunches.

Increase recovery time along with size.

Arthur Jones – mainly negative-only sets + exercises were paired into supersets to pre-fatigue a muscle + 6-8 meals per day.

OCCAM’S RAZOR

For muscular growth, it’s hard to beat the economy of single sets.

High sex drive is a byproduct of vastly increased protein synthesis.

The goal of strength training is to reduce injury potential first, and to increase performance second.

Below A & B should be performed for one set each and no more. The objective is to fail, to reach the point where you can no longer move the weight, at seven or more repetitions at a 5/5 cadence (5 secs up, 5 secs down). We want local (muscular and neural) and systemic (hormonal) growth. Longer TUT for the lower body will elicit a greater full-body growth hormone response while stimulating the formation of new capillaries, which will improve nutrient delivery.

Workout A: Close-grip supinated pull-down, Machine shoulder press, abdominal exercise.

Workout B: Slight incline/decline bench press, leg press x 10 (5/5 count), kettlebell swings, stationary bike x 3 minutes.

Free weight options:

A: Yates row with EZ bar or barbell, shoulder-width barbell overhead press.

B: Slight incline bench press with shoulder-width grip, squat, bike 3mins.

If you complete the minimum target number of reps for all exercises, increase the weight by 5kg. If the additional 5kg feels easy after 2 to 3 reps, stop, wait 5 mins, and add another 5 kg, then do your single set to failure.

Do not drop the weight when you reach failure. Attempt to move it mm by mm and then hold at the limit for 5 seconds. Then slowly take 5 to 10 sec to drop.

Do not pause at the bottom or top of any movements (except the bench press, as noted), and take three minutes of rest between all exercises. 3 minutes. Keep rest periods standardized so you don’t mistake rest changes for strength changes.

Weight and reps used will change as you progress, but all other variables need to be identical from one workout to the next.

WANT LESS

A: pull-down, machine shoulder press.

B: seated dips, seated leg press

Forget working harder for a minute and realize biology isn’t about blunt force.

Dip machines can be used in place of the inclined bench press.

Optimal training frequency for the vast majority of the population is no more than once per week.

NOT GROWING

Not growing – Do Pushing, Pulling, and Legs.

Push: Inclined bench press, Dips (add weight when possible), shoulder-width grip shoulder press.

Pull: pullover, bent-over row, close-grip supinated pull-downs, slow shrugs with dumbbells (pause for 2 secs at the top)

Legs: leg press with feet shoulder-width (higher reps on this; at least 120 sec before failure), adduction machine(bringing the legs together), hamstring curl, leg extension, seated calf raises.

IMPROVING SEX

“For almost all women, the most sensitive part of the clit will be the upper left hand quadrant from their perspective, around one o’clock from the man’s perspective.”

“No man can give you an orgasm. He can only help you do it yourself”

Positions: precision(changing angle) and pressure (pressure with pelvic bone)

Improved angle missionary:

Hips are elevated on a pillow to tilt her hips towards her head. Man moves his hips as close as possible to the woman’s hips while keeping his heels under his buttocks with knees spread as wide as is comfortable. The lower he keeps his hips, the better the angle to hit the G-spot (experiment with different depths of penetration).  Use the bottom of her vagina as a fulcrum for the penis, which will act as the lever.

The woman should test (a) pulling her knees towards her chest to tilt her hips towards her (b) placing her feet flat on the bed to elevate her hips.

One should feel awesome.

Improved-pressure missionary:

First, he must straighten his legs (bringing it closer together makes this easier) so the knees are off the bed. Then he will support more weight on her pelvis (the entire purpose) and his arms. This changes the angle of penetration so that the focal point of friction is no longer the head of the penis against the vaginal wall, but rather the man’s pelvic bone on the woman’s clitoris. This kills two birds with one stone: the man can last for longer, and the woman receives direct clitoral stimulation.

Improved cowgirl

puts the girl on top and re-creates the same penile position as in improved-pressure missionary. The man should be sitting at a 20 degrees angle (not flat on his back or sitting straight up). Can be accomplished with pillows on a bed or, ideally, on an armless chair with a back that the woman can hold.

“for all intercourse, when in doubt, you supply the pressure and she provides the movement”

TRIPLING TESTOSTERONE

Increasing luteinizing hormones (LH) increases sex drive.

Testosterone alone can go up without increasing sex drive. LH seems to do more. LH also correlates with heightened sex drive experienced by women just before ovulation.

Protocol 1 (long term): fermented cod liver oil + vitamin-rich butter – 2 capsules upon waking up and before bed. vitamin D3 3000-5000 IU upon waking and before bed until you reach a blood level of 55ng/mL. Short ice baths and/or cold showers upon waking and right before bed. Brazil nuts (3 nuts upon waking and 3 before bed).

Protocol 2 (short term 20-24 hours before): eat at least 800mg of cholesterol (4+ whole eggs or egg yolks) within three hours of bedtime the night before. Testosterone is derived from cholesterol, which is primarily produced at night during sleep (between midnight and 4-6 a.m.). 4 hours before: 4 brazil nuts, 20 raw almonds, 2 capsules of fermented cod/butter combination

SHBG – sex hormone-binding globulin is a party spoiler. it binds to testosterone and renders it inert for our purposes, and total testosterone in tests can therefore be misleading. Higher SHBG can cancel out the effect of higher testosterone. Consumption of cholesterol is inversely correlated with SHBG. SHBG isn’t evil; we don’t want to eliminate it, but a little less SHBG equals a little more free testosterone. This is the reason for testosterone loading in protocol 2.

Cold therapy, Brazil nuts, phone away from the balls can help improve sperm health.

SLEEP

Taking 220 mcg of huperzine-A 30 mins before bed can increase REM sleep by 20 to 30%. Works as a nootropic too. No more than 3 days per week to avoid side effects.

Eating 2 tablespoons of organic almond butter on celery sticks before bed eliminates 50% of ‘feel like shit’ mornings.

Ever wondered how you can sleep 8-10 hours and feel tired? The likely culprit is low blood sugar. A pre-bed snack (one to 2 tablespoons of flaxseed oil, with celery and almond butter) will increase cell repair during sleep and thus decrease fatigue.

Eating a large fat- and protein-dominated meal within 3 hours of bed produced a faster time-to-sleep score.

tax the nervous system with isolateral movements.

Take a cold shower 1 hour before bed.

GETTING STRONGER

“Do as little as needed, not as much as possible”

Strength is a skill, and it can be learned quickly.

Effortless superhuman protocol: 3 times per week

1. Dynamic stretching before each session

2. One of (a) Bench press: 2-3 sets of 2-3 reps; (b) push-ups: 10-12 reps

3 Conventional deadlift to the knees, 2-3 sets of 2-3 reps at 85-95% of 1-repetition max (1RM). The bar does not go higher than the knee and is dropped from that height rather than returned to the ground by the athlete. Dropping, and therefore avoiding the eccentric lowering portion, is critical for reducing hamstring injuries when also doing sprint training. TUT should be less than 10 seconds per set.

For deadlift sets:

• plyometrics are performed immediately after the end (box jumps of various heights x 4-6 reps)
• take 5 mins rest in between sets, with the 5mins count down starting after plyometrics.

4 core exercises, 3-5 sets of 3-5 reps (isometric holds)

5 Static stretching

As a general guideline, we don’t want time under tension for exercise to exceed 10 seconds, as we want to minimize lactic production. lactic acid is the burn we feel and it can delay recovery.

Five days a week, he did 5 sets of two repetitions with 5 minutes rest between sets. He increased the weight but not the repetition range. Deadlift based protocol was great for a skaters team too.

Sprint-specific program: Competition conditioning; Maximal strength; maximal speed.

ASR Speed Algorithm: The minimum baseline conditioning for athletes engaged in runs of less than a mile is approximately 4.2 meters per second. This equates to a 100-meter run time of no more than 23.8 seconds.

Athletes get to that baseline by walking as fast as possible for 15 minutes, three sessions per week.

MAX STRENGTH

1 set of 2-3 reps at 95% 1RM, followed by 1 set of 5 at 85% of 1RM for both the bench press and deadlift. take 5 mins rest (count down starts after plyometrics)

Do dynamic stretching before each session: over-and-unders x 6-7 reps, no more than 5 mins. No static stretching

One of (a) Bench press: 1 set of 2-3 reps at 95% 1RM, followed by 1 set of 5 @ 85% of 1RM OR push-ups 10- 12 reps

Deadlift, 1 set of 2-3 reps @ 95% 1RM, followed by 1 set of 5 @ 85% 1RM. Lift to knees and drop for high-speed runners. If you’re not practicing high speed running, lowering is fine.

Core exercise: the torture twist, 3-5 sets of 3-5 reps (30 sec between sets) – turn fully and hold for 3 sec, both left and right.

SUMO DEADLIFT

The pull distance is shorter, and the lower-back position is safer.

MAXIMAL SPEED

For events of 400 meters or less, Barry’s athletes do no training runs longer than 70 meters.

Working smarter beats working longer, whether in the weight room or on the track.

The barbell is not there to test your mettle. That is what the court, the field, or the mat is for. The barbell is there to give you a strength advantage over an opponent of equal skill. Lift heavy but not hard.

2-3 reps is a great range to emphasize throughout an athlete’s program. 4-5 is where neural training and muscle building meet, which means you could end up with some hypertrophy. This is out of the question in weight-class-based sports like boxing.

BENCH PRESS

Bench press will be trained once per week, and in each session, you will train three grips: competitive grip, the most powerful grip; wide grip, which builds starting power; and narrow grip, which builds finishing power.

SWIMMING

Do total immersion. Read the TI book after watching the videos.

Start practicing in the shallow end – 4ft or less in depth.

LONGER LIFE

1 cycle of 5-10 grams of creatine monohydrate for 2 consecutive weeks every two months.

2 intermittent fasting (IF) and Protein Cycling. fast 19 hours from bedtime, followed by 5 hours of feeding.

BEYOND THE GYM

Doing the impossible in the gym can cause transfer. You start believing you can double your income in 12 months, etc. You become more visible.

If you want to be more confident or effective, rather than relying on easily defeated positive thinking and mental gymnastics, learn to run faster, lift more than your peers, or lose those last 10 pounds. It’s measurable; it’s clear; you can’t lie to yourself. It therefore works.

GETTING TESTED

• comprehensive blood panel – cortisol, cmp, lipid panel, iron, MG, TSH, CBC, Vit D, Free and total testosterone, IGF-1, DHT, FSH, Progesterone.
• Female: homocysteine, lipoprotein, prealbumin, thyroid panel, DHEA-S, estradiol, progesterone, Iron, Ferritin, hepatitis, HIV, CRP, fibrinogen, glyco A1C
• Liver enzymes: ALT, AST.

SELF-EXPERIMENTATION

Bad Sleep?

Delay breakfast, stand on one leg to exhaustion – 2 reps for each leg; animal fat can make you sleep better too.

Understanding how to act under conditions of incomplete information is the highest and most urgent human pursuit.

FINAL NOTES

Going in and out of ketosis has been linked to selenium deficiency.

Selenium protects against mercury by binding to it. Elevated blood mercury levels could therefore contribute to selenium deficiency. Correct by taking 3 brazil nuts at bed time. 8 – 10 nuts might cause terrible acne.

High vitamin E in almonds is what boosts testosterone

Eat for optimal fertility and everything falls into place.