© 2011 Chris The Kiwi

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2© 2011 Chris The Kiwi

Tim Ferriss, author of The 4-Hour Work Week and The 4-Hour Body.

“My favorite greens supplement. This is my all-in-one greens insurance policy. It contains 76 ingredients, including insulin for bacterial balance”

(As seen in the “Damage Control” chapter in The 4-Hour Body.)

Praise for Athletic Greens

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3© 2011 Chris The Kiwi

“Fatigue makes cowards of us all”

George S. Patton,

Vince Lombardi et al.

CAVEAT: I am NOT a doctor. I am just a guy who likes feeling healthy, ALL the time. If you begin to feel sick and it is continu-ally getting worse not better, please don’t be an idiot, rush off and see your doctor. In fact, I recommend you go and see your doctor before trying any of this. None of the supplements mentioned here are designed to treat, cure, or mitigate any disease, this is a protocol aimed at assisting your immunity.

The Chapter I Wish I Could Have Written for the 4-Hour Body:

Host ResistanceHow to beat (nearly) any bug in two days… and most of the rest in four.

This is the chapter I would have written for the 4-Hour Body if I had been given the opportunity. I love that book, but it is all

well and good to get jacked in four hours a month, lose 20 plus pounds of bodyweight in four weeks, or hold your breath for 3 minutes. (all of which you can do, it is a good book).

But what happens when you get sick?

Enter the ultimate “back to good” combo.

I call it the Immunity Stack.

CAVEAT: I am NOT a doctor. I am just a guy who likes feeling healthy,

ALL the time. If you begin to feel sick and it is continually get-

ting worse not better, please don’t be an idiot, rush off and see

your doctor. In fact, I recommend you go and see your doctor

before trying any of this. None of the supplements mentioned

here are designed to treat, cure, or mitigate any disease, this is

a protocol aimed at assisting your immunity.

January 2007, Punta del Este, Uruguay.

“Dude, how is the ‘Black Lung’?” I heard Jamie ask Brock in his London twang in the next room.

“The ‘Black Lung’ is the same old same old mate, he’s cooked”

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4© 2011 Chris The Kiwi

Brock answered in his equally annoying Australian accent (I am from New Zealand).

“You guys go on without me” I croaked. And so they did. Leaving me to cough and splutter in my mis-ery. It was a second week of “holiday” and I had been sick since Day ONE of our boy’s trip to the so called St. Tropez of South America.

It was a common occurrence.

I was a sickly kid. Despite my parents best intentions I have had a minimum of 3 courses of antibiot-ics a year since the age of 4. I have also been hospitalized five times for infections. It got so bad that I had to endure the nick-name “the black lung” for years.

Coughing all over the rather gorgeous natives in South America not-withstanding, I don’t get sick much anymore. Practically never in fact.

But sometimes life will still catch up you to.

Fast forward two years to July 2009, Fulham, UK.

“My god” my surrogate Aunt Jackie exclaimed as I marched in the door, beaming. “You are better!”

Two days earlier I had left the house with a monstrous fever and some seriously brown gunk blocking my nose and coming up from my chest in a never ending series of nasty, racking, intervals. Yummy.

“Of course I am better”, I retorted, “I have The Immunity Stack”.

Since the beginning of 2008, I have not had a single course of antibiotics. (see caveat) Always prone to nasty chest infections, I have nearly removed the incidence of getting sick.

Like anyone else however, life, parties, plane travel, exposure to bugs and lack of sleep can some-times get in the way.

Chest infections, sore throats, nasty colds. They all come by. When it does, this is how I boost to give my immunity the best chance I can to absolutely CRUSH it (see the caveat, again!).

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5© 2011 Chris The Kiwi

This in response to an email I had sent to a mutual friend who had emailed us requesting advice for helping stack his immunity while feeling sick. Caleb had been cc’d. So nice to know I have another happy customer. Enter the Immunity Stack:

“Chris is not lying about this man!

I was 3 days out from seeing my girlfriend up in NY for a big week-end, and needed to get fixed up fast, I think I had the flu or some-thing cause I hadn’t felt that crappy in a while--sure enough-- throw in some good long naps and Chris’ supplement cocktail and I was ready to go when the time came!

Of course I then pummeled my immune system back down with an alcohol fueled weekend, but I didn’t even relapse or anything cause I kicked whatever bug I had so well in the first place. Great advice, and it is all natural.”

Caleb Lee, Williamsburg, Virginia

The Immunity Solution

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6© 2011 Chris The Kiwi

This is my standard email reply when someone asks for help in this regard:

“Mate, sorry to hear you are sick.

Firstly,grabthefollowingifyoudon’thavethemalready.

GooutandbuysomeL-lysine,someVitaminC(withcitrusbioflavonoids),someL-Glutamine(thepowderworksbest),someVitaminD3Softgels(5000IU)andsomeEchinacea(thedropsworkbest).

Then:

Athletic Greens:TakeFOURxAthleticsGreensperday,anytime,emptytummybestbutnotrequired.ThatisaHEAPEDtablespoon4xperdayinwater.Startwithaheapedtablespoonrightnow.

Vitamin C:Take2gramsvitaminCwitheverymeal.Youwanttoaimfor8to10gperday,soifyouarenoteating4or5times,throwonedownasyoustarteatingand1-2moreafterabigmeal.Basi-callywithvitaminc,youtakeituptoguttolerance(ieyougetexplosivediahorreaifyoutaketoomuch).

L-Lysine: Take1grightnow,1-2gramsmorewitheachmeal,and1ginbetweenmeals.Iwouldgofor10gplusperdaywhensick,and3-6gperdaywhennotifyouarepronetobugsandlivinghard.VERYgoodantiviral

L-Glutamine: Take5gramseverytwohours.Ataminimum,add10gramsofL-glutaminetoyourAthleticGreensmixers.

Vitamin D3:Take15,000-20,000IUinastaggereddoseacrosstheday.Thisusallymeans5000IU(onecapsule)everthreeorfourhours.ThisdosageisSHORTTERMforwhensickonly.

Echinacea:Thiscanhyperstimulateyourimmunesystem,soONLYtakewhensickorabouttobe.As-sumingyouhavethedrops,IwouldtaketwoorthreeofthoseFULLtesttubesrightnow,then

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7© 2011 Chris The Kiwi

And that is it.

What about zinc many ask? Totally covered in the Athletic Greens. Trust me.

The Extras:

L-glutamine: in powder, take 5-10 grams every two hours.

Vitamin D3: as mentioned above, you should take about 5000 IU of this EVERY day you don’t get 30 to 60 minutes of incremental sun exposure. If you are sick, get this right up to 15,000 to 20,000 IU and still try to get outside and into the sunlight, if you can’t, the Vitamin D3 becomes very important. I recommend the SUN.

twoeverytwohours.Ifyouhavethepills,iwouldtake3or4capsulesnow(1200-1600mg),thenanother3or4everytwoorthreehours.Thisisahyperdoseforshorttermuseonly.

Water:DrinkALOTofwater,ifyoucanhit6to8fullliters(1.5to2gallons)todayyouwillbeanewperson.

Recover:Staywarmandoutofcoldwindifyoucan.

GetaLOTofrest.Youshouldbesleeping8to9hoursanightinablackedoutroomwhenyouarefeelingawesome.(Youwillthankme).Whenyouaregettingsick,getfarmore(asmuchrestasyoucan),andprioritizeit.

Get30minsplusofSUNifyoucan,perday,minimum.Whetheryoucanoryoucannot,takeVitaminD3tothetuneof15000-20,000IUeverydayuntilyouAREbacktofeelingawesome.Ongoing,getting30minutesofmoreofsunexposureadayisareallygoodidea.

EATeatplentyofvegesandavoidfriedstuffthatisgoingtoinflameyourbodyevenmore.Iwouldalsoconsidereating2-4gramsoffishoilwitheverymealaswell(always).

Hopeyoufeelbettersoonmate.Ithinkyouwillbeamazedwhatcanbebeatenwiththisfor-mulaandhowfast.

Hostresistanceisthekey:)”

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8© 2011 Chris The Kiwi

Fish Oil: look to take anywhere from 1 gram per meal, to 15 grams per meal (yes you read that right, at this dose it is a short term intervention). The more inflamed or overweight you are, the more you need. I cover fish oil in other articles, but for short term immunity supercharging purposes 2 to 5 grams per meal is more than enough for most people.

I have left tools and tips at the end of this document with recommendations on what you should look for in each of the above. You can also consider downing a mountain of crushed garlic, until it seeps out of your pores. Those with auto-immune or GI issues should skip this one.

Major Footnote

Note the last sentence in my email.

The one about host resistance being the key.

Much better than beating a bug after it has started to take hold of you is to stop it from ever being able to take hold of you in the first place.

The best way to attend to this is through DIET and sorting gastro intestinal health.

Assuming your skin is intact, approximately 70% of your immunity is directly linked to the health of your gastro-intestinal tract.

The absorption of nutrients daily and improved gut health over time is what Athletic Greens is all about, but beyond that you need to have your diet completely in order if you want the best chance at being superhuman, super ripped, or plain old super healthy (or just never getting sick anymore).

Take Athletic Greens once first thing in the morning, once again after training or mid–afternoon if you are training or living hard. This will go a long way towards improving gastro intestinal function while at the same time providing a host of nutrients for you to absorb.

Then, diet:

My favorite diet recommendation for long term health is the Paleo Diet. Simple, logical, and everyone I know who has done it to the letter for a month has never looked back. I have my best recommenda-tions at the back of this chapter.

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9© 2011 Chris The Kiwi

The next best thing for me for those who can handle the legumes is the popular Slow Carb Diet of Timothy Ferriss. (I can’t handle the legumes very well, and believe they can cause auto-immune prob-lems for many people, but for those who can, this diet is effective in that it has extremely high compli-ance – and that can make all the difference).

Add to these some regular intelligent exercise (look to the 4-Hour Body for this!), the avoidance of inflammation in everything you eat, drink, or do, smart lifestyle choices, and a commitment to not run yourself into the ground too often and you will be amazed how good you feel….

All the time

To the point that I sincerely hope you never have need of the Immunity Stack.

“100% Focus on Happiness”

That is my mantra, and it starts with phenomenal health.

Chris AshendenCo-FounderAthleticGreens.com

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10© 2011 Chris The Kiwi

Athletic Greens (www.athleticgreens.com)My company, so I won’t go on too much about it here. While a very high dosage (4 x per day) is rec-ommended here for supercharging immune purposes, it is far more than necessary for daily health or performance. My recommendation for optimal daily health purposes is one heaped tablespoon first thing on waking and that will be enough for most people. Very active, very large, or very hard living individuals may want to add in another tablespoon post exercise or mid afternoon. Timothy Ferriss calls it “the ultimate nutritional insurance policy”…. suffice to say, I think it is the New Thing In Supple-ments.

Vitamin C (www.athleticgreens.com/immunity)Humans are rare amongst longer-lived mammals in that we cannot create our own Vitamin C. This means it must come from diet. Eat a ton of veggies and your Athletic Greens and get your gut health in order and you will generally be fine. For the purposes of the Immunity Stack, my recommenda-tion here is that you go for a food-sourced option. Regardless, it MUST be accompanied by citrus bioflavonoids (the way it is in FOOD) otherwise your absorption and utilization of the Vitamin C will be nearly non-existent. Ascorbic Acid is fine. You can get this nearly anywhere, but my favorites are listed here at www.athleticgreens.com/immunity.

There is plenty of Vitamin C in my diet from the vegetable matter I eat and in the Athletic Greens so I tend to take Vitamin C only when sick or when I suddenly increase volume in my training or miss out on sleep.

L-Glutamine (www.athleticgreens.com/immunity)L-Glutamine is a conditionally essential amino acid that has been shown to lower hyper permeability of the gut lining (think of holes being punched through your intestinal wall with gluten or similar anti-nutrients) and this seems to be the mechanism by which glutamine assists post gluten exposure. In terms of immunity I believe glutamine helps probably because of both the gut lining issue AND also because glutamine is an essential precursor for the super potent antioxidant glutathione which is oh so important to our immune function. (glutathione must be made inside the body) I am also in the camp that believes glutamine helps with soft tissue damage to begin with especially in the early stages post trauma, with my best guess for this being its role in protein synthesis as well as its role as a precursor to glutathione at which point the main actor would be glutathione and its ability to assist in cellular protection and repair. One of my favorite additives to any serving of Athletic Greens, I recom-mend the powder form where it is easy to dose up, you can see my recommendation here www.athleticgreens.com/immunity. I take this whenever I feel run down, injured, or if I have had ex-posure to gluten or other anti-nutrients.

Tools and Tricks

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11© 2011 Chris The Kiwi

L-Lysine (www.athleticgreens.com/immunity)An essential amino acid that has been shown to have immune boosting effects. It can be taken all the time up to doses of around 6 grams per day with solid proven benefits, especially for athletes with high training volume. Higher doses should be reserved for special “I’m sick” occasions unless recom-mended by a healthcare professional. I like capsules for this and give my favorites here www.athletic-greens.com/immunity but any free form l-lysine is fine. Be wary of the super cheap tableted versions as the binding agents can be messy.

I take this only when sick or when I suddenly increase volume in my training.

Echinacea (www.athleticgreens.com/immunity)Has been shown to increase immune activity. An overly stimulated immune system is not a good thing if you are not unwell, so save it for the bad days and only take it when sick or starting to feel like you are on a very steep slope. My favorite form of Echinacea is in the liquid drops. I link to them above. For this one, generally you get what you pay for. I drop the contents of the tube directly into my mouth (3-4 times per day) then chase it with water or cold tea. ALLERGY ALERT: Some people with allergies can react to Echinacea – so check with your doctor first.

Fish Oil (www.athleticgreens.com/fish-oil)Can dramatically decrease inflammation in your body. Along with a host of other benefits related to health, your brain, and body-fat. Please, dive in.

Vitamin D3 (www.athleticgreens.com/vitamin-d3)Suitable when you are not getting sufficient exposure to sunlight, 5000 IU is a daily dose for each day you are not getting 30 minutes (or ideally more) of incremental sunlight exposure on your skin. I highly recommend the SUN. When sick, I ramp this up to 15,000 to 20,000 IU a DAY until better, regardless of sun exposure. This is a short term intervention only. I am partial to our own high spec Vitamin D3 (5000 IU) which you can get here www.athleticgreens.com/vitamin-D3, but amazon has plenty of choices as well. The Paleo Diet (www.athleticgreens.com/books)My favourite book for this is The Paleo Solution by Robb Wolf. Easy and enjoyable to read and a 30 day meal plan is right there daring you to man/woman up and try it.

The 4-Hour Body (www.athleticgreens.com/books)Why have you not got this already? Seriously. Outstanding book by Timothy Ferriss with fascinating “hacks” on fat loss, muscle gain, being superhuman and amongst a host of other things…. 15 minute female orgasms. Yes, really.

Tools and Tricks (continued)

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12© 2011 Chris The Kiwi

More Praise for Athletic Greens

“Of all the Greens products I have researched and tried out on the mar-ket today, Athletic Greens is by far the highest quality, most natural and best tasting product. I feel 100% confident recommending this product to all of my readers and Diet Solution members and I know you’re going to love the benefits as much as I do. I use my Athletic Greens every morning and/or right after every one of my workouts. I know I’m getting the highest quality vitamins, minerals and nutrition in just 1 delicious tablespoon each day. If you want to see incredible improvements in your energy, metabolism, and digestion, definite-ly give Athletic Greens a try. I know you’ll be hooked just like I am!”

Isabel De Los RiosAuthor of The Diet Solution Program

“I am a GNC addict - usually take 10-12 vitamins every morning and I like to think I am in pretty good health. Since I started taking Athletic Greens I have noticed I feel even better - much more energy and much more focus. It has also removed the need for all those other products. It is really awesome.”

Ari Goldberg New YorkNY CEO, StyleCaster Media Group