When you start the slow carb diet, one of the first supplements you’ll look for is this “stack” known as PAGG. It’s called a stack because you have to take a stack of pills at a time to do it (more on fixing that later)!
The whole idea for PAGG started when Tim Ferriss spent time talking to a homeless man. The guy told him that the secret to losing 100 pounds was to eat garlic. That led to some experimentation, and we finally got the stack.
To help figure this out, I’ve broken the pieces down into easier-to-understand parts.
What is PAGG?
PAGG is actually four different supplements that are taken together. The trick is that you don’t take them all together at once. You will take them with each meal and once before bed, but which ones you take will depend on when you are taking them.
First, let’s review what’s on the PAGG stack.
policosanol it is a plant extract that people take to help with their cholesterol. Tim Ferriss also found that it increased his fat loss as well.
Alpha lipoic acid it is an antioxidant that your body naturally uses to help convert the glucose you eat into energy for your muscles.
Green tea flavanols they are extracts of, you guessed it, green tea. Apparently, they help direct sugar to the muscles, like ALA, but they also help remove unused fat cells as they are emptied (apoptosis). That means they can’t refill!
Garlic it’s something that many people have been using for a long time for health benefits. It is useful for regulating cholesterol. Ferriss includes it because of tests dealing with cholesterol levels and a noted connection between allicin (the reason garlic is included) and (lack of) fat gain.
When do you take it?
There is a very specific dosage in The 4 Hour Body.
At meals:
Alpha lipoic acid, 300-900 mg.
Green tea flavanols, 325 mg.
Garlic extract, 200mg.
Before going to bed:
Policosanol, 23 mg.
Alpha lipoic acid, 300-900 mg.
Green tea flavanols, 325 mg.
Garlic extract, 200mg.
Are there any concerns?
Anyway, everything in PAGG’s stack occurs naturally, so there are no weird chemicals to worry about. However, there could be some side effects (not everything natural is also safe, you know).
The most common side effect I have found among the 4HB community is mild headaches. I have never experienced them myself, but I think they are only temporary. The other common problem is bad breath, but what do you expect from eating garlic? Finding a better aged garlic can help with that.
I recommend that you consult your doctor before beginning any supplement regimen, especially if you are already taking something else. Anticoagulants and policosanol do not work well together, for example, because they thin the blood a little on their own. Also, it may not be a good idea if you are a breastfeeding or pregnant woman.
Works?
I haven’t found any studies precisely showing that it works as a compound, but each of the ingredients have had some studies (which is why they were included in the first place).
Anecdotally, many people who take PAGG while on a low-carb diet report that it does help. When I started taking it, I lost more weight and inches than before, but I had never had any controlled studies. There are others who will say they took it and didn’t notice any difference. Between those who saw a difference and those who didn’t, it’s hard to know how well they were sticking to the diet anyway.
My recommendation is to treat it like any other supplement. Many people take fish oil, for example, because it is reported to help with many things. Many people also do not take fish oil. It comes down to personal preference. Will you get benefits from it? Very likely. Will you fail if you don’t take it? Absolutely not.
If you have any doubt, try it and see. If you find that it helps your fat loss, then you have just found an advantage over others who are also trying to lose weight.
Where do you find it?
You can get them separately at most vitamin stores, or you can find them online. You’ll find all four components sold separately, but you can also find a couple of versions that have combined dosages into a single pill each. So instead of 3-4 pills per dose, you’re only taking 1. Google “4hb pagg stack” to find some good places to get it.
