This supplement stack has been experimented with and results have proven its effectiveness. Discover the natural fat loss supplements that work.
The PAGG Stack
- Alpha-lipoic acid
- Green tea flavanols
- Garlic extract
Policosanol is a natural extract of plant waxes, most commonly from sugar cane. It is sold as a nutritional supplement with the intended effects of lowering bad cholesterol (LDL) and increasing good cholesterol (HDL)1. There is also some research indicating its effectiveness against clogged arteries.
In his bestselling book, The Four Hour Body, Tim Ferriss mentions that originally he supplemented with Policosanol for the effects it had on cholesterol. He says that it worked to lower his LDL from 222 to 147 while almost doubling his HDL. As an added side effect he also experienced substantial fat-loss. Tim is widely known as the “human guinea pig”. True to his name, he went on to experiment with Policosanol and concluded that the addition of it to this fat loss stack produced far superior results than without it2.
Negative Side Effects
Policosanol is still a relatively new supplement and there is limited research on its side effects. According to WebMD, policosanol can cause rashes, headaches, insomnia, dizziness and irritability.
Here is what the guys over at Examine.com had to say about policosanol:
The studies in question all appear to originate from Cuba, and when all studies are looked at collectively yet exclude Cuba the 100% success rate in Cuba declines to approximately 14% success rates in human trials. Due to this significant schism in the literature coupled with Policosanol being derived from a Cuban export, it is plausible that the scientific literature is suffering from publication bias.
Either way, Tim has conducted research pertaining to the results of this stack with and without policosanol. As mentioned above, the results were superior with the addition of policosanol.
2. Alpha-lipoic Acid
Alpha-lopoic acid (ALA) is a fatty acid that is associated with the regulation of energy metabolism, i.e. converting the nutrients from food into energy. It is a powerful antioxidant that is found in many foods and also naturally occurs in our bodies3.
ALA has two specific benefits when it comes to body recomposition:
- Increased muscular absorption of calories4
- Increased insulin sensitivity5
Increased caloric uptake by the muscles means a decrease of calories deposited into fat, as well as stronger and more toned muscles.
Increased insulin sensitivity makes your body much less likely to store calories as fat.
Much evidence has also shown support for ALA’s benefits with regards to lowering the risk of heart disease, liver disease, type II diabetes, and neuropathy. In addition, it is also seen as an anti-aging agent.
The NOAEL (No Observable Adverse Effect Level) of ALA is 60mg per kilogram of bodyweight. This means that about 4,000mg is safe for a 150 pound person. The dosing recommendations provided below range from about 300-900mg of ALA per day.
ALA is an all round super supplement with the added feature of a lack of toxicity in humans.
Negative Side Effects
According to WebMD, ALA can lead to decreased blood sugar. Diabetics should proceed with caution and consult with a doctor before supplementing with ALA.
People going through treatment for thyroid disease should stay away from ALA.
Side effects are rare but can include:
- Mouth rash
- Reduced thiamine production
3. Green Tea Flavanols
Green tea is widely known for its powerful antioxidative properties. Epigallocatechin gallate (EGCG) is a green tea flavanol and the most active catechin found in many green teas.
Like ALA, EGCG drives carbohydrates into muscle cells and inhibits their storage as bodyfat6.
Another apparent benefit of EGCG with regards to body recomposition is the increase of apoptosis, i.e. programmed cell death, in mature fat cells7. When most people cut down on bodyfat, the size of their fat cells decreases but the fat cells still remain. This is what makes weight regain so easy. EGCG is a strong candidate for the elimination of the rebound effects of fat gain that so many dieters experience.
Negative Side Effects
Most of the negative side effects associated with green tea have to do with the caffeine content in it. You can opt for decaffeinated green tea extract pills to avoid this.
WebMD says that supplementing with green tea extract pills can be linked to liver damage and can make liver disease worse.
4. Garlic Extract
Garlic is another powerful antioxidant that has long been used as a preventative measure for a wide range of conditions and diseases. Garlic extract is a combination of the active ingredients of garlic in pill form with higher potency and without the bad breath.
In term of body recomposition the active ingredient in garlic extract, allicin, appears to have effects related to the inhibition of fat regain2.
Garlic also has a list of other benefits ranging from improved immunity to enhanced cardiovascular health8.
Negative Side Effects
The rare negative side effects associated with the supplementation of garlic extract include:
- Loss of appetite
- Muscle aches
How To Stack
You have to use all four of these supplements together in order for maximum effectiveness.
Your daily intake of these supplements will be four times a day; before meals and before bed.
Here is how your schedule will look like:
Upon waking, before lunch, and before dinner:
- ALA: 100-300mg (If you experience reflux symptoms with 300mg drop down to 100mg)
- EGCG: 325mg through Green Tea Flavanols
- Garlic Extract: 200mg
- Same as above with the addition of 20-25mg of policosanol
Stick to this dosing schedule 6 days a week with one day off each week and one week off every 2 months. This week off is critical.
If you have a medical condition such as diabetes, hypertension, or anything else it is best to consult with your doctor before taking these pills. Also, if you are taking any medications, particularly blood-thinning medication, you should definitely schedule a consultation with your doctor before starting your cycle on this stack.
Also ensure adequate consumption of B-complex vitamins during your time of taking these supplements.
Where To Buy
Provided are links to these supplements on Amazon.
- Policosanol by NOW Foods >>> (affiliate link)
- Alpha Lopoic Acid by NOW Foods >>> (affiliate link)
- Green Tea Extract by NOW Foods >>> (affiliate link)
- Aged Garlic Extract by Kyolic >>> (affiliate link)
This stack was experimented with and made popular by Tim Ferriss. These are fat loss supplements that work based on extensive research. Be sure to check out Tim’s book, The Four Hour Body. It is largely focused on getting the fastest results possible in the shortest amount of time with specific practices that he likes to call “body hacks”.
- Gouni-Berthold I , Berthold HK . “Policosanol: clinical pharmacology and therapeutic significance of a new lipid-lowering agent.” American Heart Journal.
- Ferriss, Timothy. “The Four Hoursemen Of Fat-loss.” The 4-hour Body: An Uncommon Guide to Rapid Fat-loss, Incredible Sex, and Becoming Superhuman. New York: Crown Archetype, 2010. 213.
- “Alpha-lipoic Acid.” Examine.com.
- KH, Song et. al. “alpha-Lipoic acid prevents diabetes mellitus in diabetes-prone obese rats.” Biochemical and Biophysical Research Communication.
- Jacob, S et. al. “Oral Administration of Rac-α-lipoic Acid Modulates Insulin Sensitivity in Patients with Type-2 Diabetes Mellitus: A Placebo-controlled Pilot Trial.” Free Radical Biology and Medicine.
- Wolfram, S. “Effects of green tea and EGCG on cardiovascular and metabolic health.” Journal of the American College of Nutrition.
- Gu, B et. al. “EGCG inhibits growth and induces apoptosis in renal cell carcinoma through TFPI-2 overexpression.” Oncology Reports.
- Leech, Joe. “11 Proven Health Benefits of Garlic.”Authority Nutrition.