The 4-Hour Body_ An Uncommon Guide to Ra - Timothy Ferriss [213]
Bingo.
One ounce (30 almonds) gives you approximately 40% of your daily value (DV). I consume both raw almonds and organic almond butter to reach no more than 150% DV, often having two heaping tablespoons of the latter on celery stalks with breakfast.
Like most things, too much vitamin E is as bad as too little. Rock it like Goldilocks: get it just right and get levels tested every two to three months. The results appear to be worth it.
I do not have explanations for the apparent additive impact of several of the ingredients in the protocol cocktail, but removing any one piece seems to decrease the libido effect.
To confirm this, I’ve systematically removed each item. For example, I stopped vitamin D intake for six weeks while increasing Brazil nuts to eight per day. My testosterone jumped to 835 (normal is 280–800), but my libido and vitamin D decreased, the latter to 31.3 (normal is 32–100).
Be smart and test regularly.
Even with the perfect diet, it is possible to develop nutrient deficiencies. How? By using drugs that prevent specific nutrient absorption, or by overengaging in training that taxes a particular biochemical system.
Here is a small sample of drugs and training regimens matched to some of their associated deficiencies.
Have you used any of them?
Oral contraceptives
Used for: birth control
Associated deficiencies: folic acid, vitamins B-2, B-6, B-12, and C, zinc, magnesium
Stimulants (e.g., the “greenies” used by baseball players, the “go pills” used by air force pilots, or high-dose run-of-the-mill caffeine)
Associated deficiencies: molybdenum, B-5, potassium, magnesium, vitamin C
Antibiotics
Used for: bacterial infections
Associated deficiencies: B vitamins, folic acid, vitamins D and K11
Antidepressants
Used for: depression
Associated deficiencies: vitamin B-2
Alcohol
Used for: recreation
Associated deficiencies: folic acid, thiamine, vitamin B-6
Anti-ulcer and heartburn medications
Associated deficiencies: vitamins B-12 and D, folic acid, and the minerals calcium, iron, and zinc
Anticonvulsants
Used for: epilepsy, bipolar disorder
Associated deficiencies: biotin, folic acid, vitamins B-6, D, and K
Cholestyramine
Used for: high cholesterol
Associated deficiencies: vitamins A, D, E, and K
Nitrous oxide
Used for: dental anesthesia, recreation
Associated deficiencies: vitamin B-12
Chemotherapy drugs
Used for: cancer treatment
Associated deficiencies: folic acid
Antipsychotics
Used for: schizophrenia, bipolar disorder
Associated deficiencies: vitamins B-2 (riboflavin) and D
Anticoagulants (e.g., warfarin)
Used for: atrial fibrillation, preventing blood clots
Associated deficiencies: vitamins E and K
Anti-inflammatories (corticosteroids)
Used for: arthritis, rashes, asthma, hepatitis, lupus, Crohn’s disease, eye inflammation, adrenal insufficiency
Associated deficiencies: calcium, DHEA, magnesium, melatonin, potassium, protein, selenium, vitamins B-6, B-9, B-12, C, and D, zinc
Metformin
Used for: type 2 diabetes
Associated deficiencies: folic acid, vitamin B-12
Anabolic-androgenic steroids
Used for: muscular growth, athletic performance, wasting/immune disease
Associated deficiencies: vitamins B-6, B-9, B-12, C, and D
Clenbuterol
Used for: asthma, fat-loss among bodybuilders
Associated deficiencies: taurine and cardiac magnesium (potentially fatal)
Training-specific deficiencies per Charles Poliquin:
Among throwing specialists (pitchers, shot-putters, etc.)
Characteristic: taxed GABA and nervous system
Associated deficiencies: taurine
NFL and NHL players and bodybuilders
Taxed system: muscular damage
Associated deficiencies: lysine
End of Chapter Notes
9. Don’t put the sauerkraut or kimchi in the eggs. I tried it and it’s horrific.
10. In this case, ergocalciferol, a form I advise against taking; use the more common cholecalciferol instead.
11. Important note: There is also some evidence that select antibiotics may also make contraceptive pills less effective because of their negative impact on gut flora and absorption of estrogens.