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TABLE OF CONTENTS
Preface
Introduction
Chapter 01: Don’t Just Burn Fat. Lose it.
Chapter 02: Metabolism and Fat Mobilisation
Chapter 03: Nicotine and Muscle Growth
Chapter 04: Controversial Aspects
Chapter 05: Unique Benefits of Nicotine
Chapter 06: The Protocols
Chapter 07: Ultimate Fat Burning Stack
Chapter 08: Frequently Asked Questions
References
04
08
14
18
25
31
37
40
49
56
61
3
For years, nicotine was little more to me then an object of scientific curiosity. It was something to study. I’d come across it from time to time in fat loss and muscle building articles and studies, and I certainly found some of the research that’s been done intriguing, but it’s never been an emotionally charged issue for me. Nothing scien-tific is, nor should it ever be, unless we’re talking about the euphoria associated with a new discovery or a hypothesis that’s just been proven.
It wasn’t until I tried to publish my own findings on nicotine in the media, however, that it really piqued my interest and made me want to do more. Nobody wanted to touch the subject, which is the sort of truth avoidance that compels me to write longer books like Carb Back-Loading and reports like this one: The idea that there’s some-thing out there that can help us get the bodies we want, that the powers-that-be, for whatever reason, either don’t want us to know about or refuse to grant credibility to, despite what science is telling us.
PREFACE
I regularly write for some of the biggest magazines in the fitness industry—with Men’s Health, Men’s Fitness, Muscle & Fitness, and Flex among these. I don’t want to name names, but one ma-jor publica tion—trust me, you’ve heard of it—approached me to write a feature article on something “unique and scientific” that works for the purposes of fat loss and muscle building. When I pro-posed a piece on the health and performance benefits of nicotine supplementation, the editor-in-chief himself told me it couldn’t, and wouldn’t ever, run in their “family-oriented” magazine.
Now, I’ve heard all the rumors about nicotine’s hazards, but I’m not entirely sure what, if any, effects a naturally-occurring molecule can have on our collective family values. Still, I’ve found most magazine editors to be nice, sensible people, so I didn’t press the issue and wrote about something else.
The more research I did on the subject, however, the more nico-tine’s benefits nagged at me—to the point where I decided to put together this comprehensive report on its efficacy and use. That’s the thing, though: I’ve done my research, and I’ve used nicotine protocols both on myself and with my clients. With this release, I’ve done my absolute best to piece together a compendium of infor-mation that will guide you to make both intelligent decisions as to whether you want to use nicotine or not, and to do it properly if you decide to try it.
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The other important thing to note here is that this information isn’t for everyone. This is high-performance stuff that’s intended for the use of serious people only. Nicotine isn’t a magic bullet, so before you consider taking it for the purposes we’re talking about, you need to make sure everything else—your diet, training, and all the other supplementation you’re doing—is dialed in and on point.
Nicotine won’t counteract the effects of doing any of these other things wrong. It’s not your diet and training savior. Instead, the idea is to show you how to enhance the things you’re doing right—but you need to be doing them right first for any of this to mean any-thing.
What you’re about to read ventures far outside the box with regard to what’s typically recommended for health purposes. I’ve written this report to help you make sense of it all and decide for yourself. When used under the correct conditions, nicotine can safely ac-celerate your progress without the side effects common to other fat burners—but again, when you’re dealing with a substance that’s been stigmatized so viscerally for so long, there’s a great deal to discuss first.
That’s what I want to do with this report. The rest is up to you. Kiefer
7
INTRODUCTION
INTRODUCTION
Origin Story
9
My professional background, aside from my work in physics and software, involves working extensively with physique competitors preparing for competition. I realize that many of you aren’t prepar-ing for competition, but since fat loss and muscle gain mean literally everything to competitors—after all, they’ve necessarily had to refine the process to a far greater extent than anyone else in the world— I’m using physique, and its methods, to explain how and why nico-tine works.
What I found in the physique realm was that virtually all higher-level competitors—people who have to get down to insanely low levels of body fat before getting on stage—use massive amounts of prescrip-tion medicaprescrip-tions like clenbuterol and albuterol, among other power-ful fat burners. The less the coach understands about the human body, the more fat burners they prescribe.
These drugs work essentially the way adrenaline and caffeine do, by stimulating the sympathetic nervous system—the flight-or-fight response coordinator—through activation of the beta-adrenergic re-ceptors. When you take these fat burners, you’re piling them on top of a stress load that already exists if you’re attempting to lose body fat with exercise and calorie restriction. This means you’re eventu-ally going to reach a point of diminishing returns where they’re no longer effective.
The world of physique competition is saturated with these medica-tions. You’ll have a difficult time finding a conditioning coach for the stage who doesn’t recommend taking a lot of them.
The competitors coming to me didn’t want to take these drugs because they destroy the metabolism and can overtax the ad-renal glands, leaving the body devastated after the competition. Some of my clients experienced this themselves, and all of them said they’d seen it happen with others in the aftermath of contest preparation using fat burners. After you’ve taken them for a while, you go through a “rebound effect” where you gain weight and fat, and there’s absolutely nothing you can do about it—and it’s all as a result of the drugs, which I’ll explain as we go along.
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Although the right diet can get you very close to where you need to be (unfortunately, most coaches don’t use anything remotely resembling the “right diet”), you can definitely give yourself an edge if you’re willing to take these prescription medications. After see-ing their adverse effects, however, I wanted to give my competitors a natural edge—and I wanted that edge to be even more effective than the pharmaceutical one.
What These Drugs Actually Do To You
When prescription fat burners are working properly—I’ll explain why they stop doing so, and what happens when they stop, later on—they increase your metabolism and coax your fat cells to help release fat into the system. This is especially important because most, if not all, traditional diets stop this process. The diets that most competitors use make it almost impossible to mobilize body fat—note the use of the word mobilize, and not burn—so you have to add the drugs in order to make everything work.
From what I’ve seen, the diets of the vast majority of competitors are so bad that massive amounts of prescription drugs become necessary to fix the damage these athletes’ nutritionists and coach-es are inflicting on them.
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As usual, however, there’s a nasty downside to all of this. What’s happening here is that you’re burning out your system. Your body will try to decrease thyroid hormone because your energy expen-diture has risen too high, so it will downregulate your metabolism. When you take more drugs to bring your metabolism back up, your thyroid shuts off.
When you stop taking the drugs, and start gaining weight back normally, your metabolism will slow, and all the food you eat will be channeled into restoring your body fat reserves. Your body does this very well.
These drugs will also burn out your adrenal glands. These glands are producing massive amounts of adrenaline and cortisol. As a re-sult, they’re overstressed and overtaxed. At this point, they go into a kind of survival mechanism where they dump cortisol, and continue dumping it.
So here you are, with high cortisol levels and a very low metabo-lism. What do you think is going to happen when you start eating carbohydrates? If you’re thinking this is a recipe for disaster, you’re absolutely correct. The carbs plus the cortisol will lead you to mas-sive and rapid fat regain, and most competitors end up getting far fatter than they ever were before.
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Taboo, Yet Terribly Effective
When I was trying to figure everything out—how to help my clients avoid this horrific rebound effect—I saw some studies talking about the benefits of nicotine as a fat mobilizer. This led me to think about smokers. When people who smoke indulge their habit, they’re usu-ally fairly lean. When they quit, however, they almost immediately start gaining weight. More importantly, they gain this weight as excess body fat.
Of course, the people we’re talking about here are profoundly un-healthy, but it struck me that, when all the peripheral carcinogens from smoking are removed from the equation, this could conceivably mean that nicotine is a viable and possibly safe fat burner. Insane? Sure, but as it turns out, this may actually be the case.
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CHAPTER
01
CHAPTER
01
Don’t Just Burn Fat. Lose It.
15
Exercise is supposed to get you lean, right? This is obviously the common wisdom, because exercising burns more fat than activities where you’re not exercising. What you need to understand, however, is that everything “burns” fat. Sitting at your computer all day burns fat. Driving your car burns fat. Just about every activity you can pos-sibly undertake will burn fat (even if at a very slow rate)1.
Trouble is, burning fat is a completely separate and independent process from losing body fat, and that’s the distinction most people fail to understand or acknowledge. We know that fatty acids are coming in, and we know they go into the oxidative pathway to get burned for energy. That’s how fat is burned.
We know all this, but where does this fat come from? Well, it’s most-ly from your diet—and when your diet can’t suppmost-ly enough, it starts
to come from liver reserves, if possible. We’ve also just learned that the entire intestinal tract in the human body has specialized cells that store fat, too2. In other words, you’re getting a fat dump from
places that don’t necessarily contain the body fat you’re trying to lose.
The solution? When you’re trying to go into any kind of available energy deficit (calorie deficit), or you’re dieting down for the competi-tive stage—or you simply want to stimulate fat cells to lose fat—you have to create the right environment for this to happen.
For example, a very low-fat, high-carb diet for weight loss will actu-ally force fat cells to refuse to release body fat3-5. This type of diet
will make them try very, very hard to hold onto body fat. Exercising too much has the same effect, especially when we’re talking about cardio. The misapplication of cardio actually forces fat cells to not get rid of body fat6.
What this means is that even though you’re burning fat in your mus-cles, you’re not mobilizing your body fat reserves. This is why peo-ple who rely on cardio to get rid of body fat fail. Even though they’re “burning” a lot of fat, it’s only the fat they’re eating and the fat stored in muscle tissue7. Their fat cells aren’t releasing it to be burned.
16
We’re already in an environment where our bodies are burning fat. This happens all the time. What we really need is to create an en-vironment where our fat cells are dumping fat to be burned. That’s the key distinction: It’s easy to burn fat, but there’s a huge difference between fat burning and fat mobilisation.
Why Prescription Drugs Fail
There’s a simple explanation for what happens when you take the conventional pharmaceutical fat burner regimen advocated by most physique coaches. I coined the phrase adrenaline diabetes to de-scribe why conventional fat burners fail.
When you get too much adrenaline, the beta-adrenergic receptors on your cells downregulate8-12. It’s almost as though they’ve built
up a tolerance, and it takes more and more to stimulate them. This eventually reaches a tipping point where it’s almost impossible to stimulate them any further—and when you eat carbohydrates after finishing your drug regimen, you’ll have a rebound effect and get fat in a hurry.
The simple solution to all of this: Properly dosed nicotine. Believe it or not, nicotine even works for individuals in the throes of this adren-aline diabetes effect. In the following chapters, I’ll explain how this works.
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CHAPTER
02
CHAPTER
02
Nicotine, Metabolism and Fat Mobilisation
19
Fat Mobilisation
If you’re using a sound nutritional system, nicotine will accelerate body fat loss. In other words, if you’re not already the proud owner of a copy of Carb Back-Loading or The Carb Nite Solution, you shouldn’t be reading this report. Also, note again that I’m referring not to fat burning, but body fat loss. When used correctly, nicotine is a natural and safe way to speed the results of any fat loss diet. Remember that body fat loss requires fat cells to release stored fat. Most energy deprivation diets—those which require you to expend more energy than you absorb, either through food restriction, ex-ercise or both—can eventually force fat cells to release some fat through the beta-adrenergic pathway mentioned above. As the body becomes stressed from energy restriction, it releases ever increas-ing amounts of cortisol and catecholamines (like adrenaline and nor-adrenaline) which will force fat cells to release fatty acids for energy.
These stress hormones work to release body fat by activating an enzyme in fat cells called hormone-sensitive lipase (HSL). HSL’s main role is to release free fatty acids from fat cells for use as en-ergy13, which decreases the size of adipose tissue. Because HSL
requires activation by these hormones, it’s no mystery why HSL is labeled as hormone-sensitive. This is one way to cause fat cells to mobilize body fat for energy.
Nicotine also stimulates the release of epinephrine, which contrib-utes to nicotine’s utility as a fat-loss agent14-15. As mentioned above,
the problem with relying solely on this strategy—increasing stress hormones and decreasing energy availability—is that metabolism slows to compensate for this energy deficit, and we develop adrena-line diabetes, resulting in less and less body fat loss—along with other hormonal signals that make it nearly impossible to continue losing body fat without total starvation.
Although nicotine can have profound effects on catecholamine re-lease, fat cells contain specialized receptors to which nicotine binds. What’s unusual about this is that these receptors are not the normal pathway used by catecholamines, i.e. the beta-adrenergic receptors. Instead, there exists a separate pathway we can activate that tells fat cells to release fat16-17, which is apparently independent of HSL
20
activity18. This is why, even if you’re stuck in the adrenaline diabetes
discussed in the previous chapter, you can still take nicotine to tell your fat cells to start dumping fat. This is essentially a back door into fat mobilisation, and it’s the real power and magic of nicotine.
We can see this power of rapid fat release from adipose tissue in human studies that show a massive rise in glycerin—the glue that holds triglycerides together in fat cells—and free fatty acids in the bloodstream after infusion of nicotine15. Since levels of
catechol-amines were elevated during this protocol—an elevation that pre-vents muscle tissue from releasing triglycerides—it’s likely this surge of fat came from the breakdown of tri- and diglycerides within adi-pose tissue.
Increased Metabolism and Resting Energy Expenditure
Nicotine needs no introduction as a stimulant. By activating the sympathetic nervous system, both directly and by causing a release of catecholamines as mentioned above, nicotine can increase rest-ing energy expenditure14, 19-20. We know, unfortunately, how transient
this effect can be (if it even occurs at all), since you may already be in a state of adrenaline diabetes.
The sympathetic nervous system is not the only path by which
21
nicotine can increase resting energy expenditure. Nicotine can also increase thermogenesis, making the body more inefficient. This is how mammals regulate body temperature to stay warm, through the oxidation of fatty acids.
Nicotine increases thermogenesis through upregulation of uncou-pling protein 1 (UCP1)21-22. As levels of UCP1 increase, fatty acids
within the mitochondria no longer generate ATP. Instead, fatty acid oxidation generates heat23-24. This happens primarily in adipose
tis-sue (both brown and white).
By increasing the amount of uncoupling protein, we essentially make the body into a heater, dissipating energy that we ingest and release from fat cells in the form of heat. In studies with artificial un-coupling agents, this can increase resting energy expenditure by as much as 30%. Although we’re unlikely to achieve that with nicotine alone, we’ll discuss later how this might be possible in conjunction with nicotine use.
Of additional relevance is the fact that the body’s resting energy out-put decreases with any type of calorie deprivation, or (my preferred term for this) energy deficit. Pay close attention to this if you’re using an intermittent fasting (IF) protocol, because it’s why starving your-self for fat loss decreases your energy output. Calorie deprivation
22
downregulates UCP125-26. Nicotine re-stimulates it so you can keep
burning fat, even if your diet has you dropping calories, or going for long periods without food, as happens with IF.
How This Works For Smokers
Smokers get and stay thin primarily because of nicotine’s power to increase metabolism. As this power is turning on, however, it’s also flipping a switch in the smoker’s fat cells that says, essentially, “Hey, don’t store fat. No matter what you do, you can’t store fat, and if you’ve got any fat in storage, you have to get rid of it.” Smoking puts a limiting factor on how much fat your body can actually store, and your body fights to not store body fat any longer.
The key to fat loss from smoking is this “double whammy” effect. Smokers will increase their metabolism and burn more fat than normal, while their fat cells have a very difficult time trying to store fat. This is why they stay so thin. When they stop smoking, however, this all comes to an abrupt halt. If you turn all these mechanisms off, then flip the switch back the other way, you’ll then have a multitude of empty fat cells saying, “Oh, hell yeah! Now we can fill up!” And this is precisely what they do. Quickly.
Now, I’m not advocating smoking as a protocol for losing body fat.
23
Far from it, as I’ll discuss later on. The purpose of this section is to explain why chronic smokers are thin, and why they gain so much weight back when they stop smoking. Smoking is a deadly habit that devastates countless systems within the human body, and my recommendation is to stay as far away from cigarettes as humanly possible.
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CHAPTER
03
CHAPTER
03
Nicotine and Muscle Growth
26
Its fat loss properties notwithstanding, what really excited me about nicotine originally was its potential as a muscle building agent. Every cell in the human body has a pathway called the target of rapamycin (TOR). TOR is essentially a regulatory chain for growth. If it’s stimulated, your cells will tend to bring in nutrients, they’ll grow, and if they’re in the correct situation, they’ll cause proliferation. This, obviously, is the ideal situation for muscle cells, and it’s the reason insulin and glucose help us grow—because they’re direct stimulators of the TOR pathway. Leucine is also a regulator of the TOR pathway, which is the reason you’ll always hear me recom-mend leucine supplementation with all my programs.
The problem with glucose and leucine, however, is that they can both cause releases of insulin. This is not an ideal situation when you’re trying to get rid of body fat. In contrast, the amazing thing
about nicotine is that it’s one of the few—if only—natural, non-nutritive substances that directly stimulates this TOR pathway of growth27.
This has two advantageous effects. First, if you’re trying to get rid of as much body fat as possible, nicotine is helping to preserve your muscle tissue. If you’re getting a growth signal, your body won’t destroy this tissue—or, at the very least, it will attempt to avoid destroying it. Next, if you’re in a hypertrophy phase where you’re trying to add mass, you’ll be giving a stronger growth signal to your muscle tissue.
Nicotine’s Effect on TOR
If you want to increase growth in any cell in your body, you have to activate the TOR pathway. If it’s turned off, it’s very hard for your body to grow. Rapamycin is an anti-cancer drug that turns off the TOR pathway, essentially negating any gains you get from resis-tance training. When this pathway is turned off, you can lift weights all day, every day, without any benefit to your muscles.
When the TOR pathway shuts off, you can’t grow. This is obviously beneficial for cancer patients, because it means no cells can grow. Cancer cells are typically highly rampant, and they grow rapidly, but
27
rapamycin has the capability of shutting that growth down, including skeletal muscle hypertrophy28-29.
When you’re in available energy deprivation, or you’re trying to lose body fat, the TOR pathway can be turned off fairly easily. Nicotine comes into play when you’re trying to recomposition your body by losing fat and gaining muscle at the same time. It allows this to hap-pen much more effectively without the consequences of loading up on sugar all the time.
Preventing Muscle Loss During Fat Loss
Moving back to our discussion about physique competitors, we’re talking, in this case, about people who will often be in very intense states of available energy deprivation. As this moves along, and TOR gets shut off, it gives the entire body a signal that it’s okay— and necessary—for it to catabolize lean tissue for energy. When you keep the TOR pathway turned on, your body will try to preserve this tissue, and it won’t resort to catabolizing it for energy production. That’s why nicotine has major advantages over the synthetic pre-scription drugs I outlined earlier. It gets your fat cells to release fat, but it also potentially protects your muscle cells at the same time by telling them to grow. Nicotine doesn’t have enough nutrient
resourc-28
es to actually grow muscle tissue, but it’s trying, so therefore your body won’t destroy it.
There’s one other thing that’s worth noting in this section, especially with regard to hypertrophy. Nicotine does two additional things here: It can increase nitrous oxide (NO) production during training, and it activates the AMP-activated protein kinase (AMPK) pathway30.
Free-radical accumulation during training tends to ignite muscular growth, but if this stays elevated for too long, it’s detrimental.
We can’t ignore the role of free fatty acids on skeletal muscle pres-ervation. Elevated free fatty acids can preserve muscle tissue, even during periods of starvation or energy deprivation31-35. It’s hard to
say the exact mechanisms responsible for this preservation, but it could be related to ketone production. High levels of free fatty acids is enough to spark ketogenesis36-37, which nicotine causes
through various pathways. Ketones have demonstrated the ability to preserve muscle tissue, although the mechanisms for this are still unknown38-39.
Nicotine also has a great advantage for glucose uptake, which can be particularly useful with Carb Nite, Carb Back-Loading or other cyclic ketogenic diets. AMPK activation can enhance glucose uptake in skeletal muscle tissue and can also possibly increase
mitochon-29
drial biogenesis40. Mitochondrial biogenesis relates to the maximum
size a muscle fiber can obtain through training, but this process is beyond the scope of this book and will be covered in an upcoming book that’ll show you how to achieve metabolic flexibility for high-intensity, strength-endurance sports.
Finally, recent animal studies have shown that nicotine may stimu-late a pathway that downregustimu-lates myostatin—the protein that pre-vents muscles from getting big41.
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04
CHAPTER
04
Controversial Aspects
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What, exactly, is nicotine?
Nicotine is just a naturally-occurring substance produced by a family of plants called nightshades. This family includes tomatoes, pota-toes, bell peppers, hot peppers, and the tobacco plant42, with which
it’s most commonly associated. Nicotine is really just a small natural molecule—like caffeine—that happens to bind to some really cool stuff in our system. And on its own, nicotine is nowhere near as evil as you’ve been led to believe.
We regard nicotine as dangerous because our thinking has been guid-ed, historically, by the effects we believe it has on smokers. What we don’t take into account, however, is that smokers ingest nicotine every single day in dangerously high levels. For years, a typical smoker will take in 60-80 mg on a daily basis. That kind of dosage for that length of time is dangerous, and research has shown this time and time again.
We run into problems when we extrapolate our “facts” from this data. When you get to the protocols section of this report, you’ll see I’m only recommending much smaller dosages of nicotine per day, as opposed to smoker-level dosages. What we’ve extrapolated over the years, though, is the notion that if megadoses of nicotine are dangerous, then any amount of nicotine must necessarily be dan-gerous, too.
Research has shown this logic to be faulty, and that nicotine by itself isn’t necessarily carcinogenic43. This doesn’t mean there aren’t any
downsides to it, but in order to recognize nicotine’s role in the hierar-chy, you need to understand what a carcinogen actually is.
Carcinogens are substances that trigger the development of cancer. When a carcinogen enters your body, it will disrupt cells and make them start doing bad things, i.e., they’ll become cancerous. Carcino-gens are the genesis of cancer.
This, however, isn’t the case with nicotine. It hasn’t been shown to be potently carcinogenic by itself. Problems occur when you already have cancer, because nicotine will stimulate that growth pathway44-48.
This is why cancer patients can’t take growth hormone—because GH will cause all the cells in the body to grow, including the cancer-ous ones. This, obvicancer-ously, makes cancer worse.
33
If you’re young and healthy, there’s very little risk of nicotine having any deleterious effects with regard to cancer, but there are some other negatives. It’s been shown to age arterial tissue—your arteries and veins—but that’s only when taken in very high dosages over a long period of time.
We see this advanced aging of the circulatory system most frequent-ly in smokers, who often experience a hardening of the arteries49.
The dosages of smokers, however, get up into the 60 mg per day range on a daily basis, and this can happen for decades50. Again,
as you’ll see in the protocols section, I’m recommending much lower dosages, because you don’t need anything near what smokers ingest to experience the benefits of nicotine. These lower dosages serve to attenuate the potential downside.
With smokers, nicotine adds yet another “double whammy” effect. Everything else contained in cigarettes—all the tar that’s entering your lungs, for example—will create the cancer, and then with all the nicotine smokers constantly take in, they’re essentially telling the cancer to grow faster. This is why lung cancer is usually the first form to develop in smokers, because the nicotine is having an effect in the lungs very early and very quickly—interacting with cancer cells that are already growing rapidly.
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Why It’s Safe
There are volumes of research available showing that it takes a long time, with very high dosages, for nicotine to case anything negative to happen, whether we’re talking about arterial hardening or cancer. There are simply too many other factors in play to claim that nicotine is the actual genesis of the damage.
Out in the real world, we see the real causes of cancer with people who don’t care about their health. They’re sick, they’re malnour-ished, they’re vitamin deficient, and nicotine makes all of this worse because it’s an extra stressor on the body.
When you’re healthy, however, small dosages of nicotine can actu-ally be beneficial for you because they can instigate tissue repair and help mobilize body fat—and we’ve found no evidence that small doses, even taken over long periods of time, can have any negative side effects at all.
One Final Consideration
The other major downside we see with most people is nicotine’s ability to cause a dump of triglycerides, which in the presence of glucose can actually exacerbate the development of diabetes27,51.
35
This is especially dangerous when you’re on a carbohydrate-based diet.
The idea, then, is to avoid mixing nicotine with carb ingestion, be-cause it can interfere with the absorption of glucose into your mus-cle cells. This is why people get sick, and research has shown that smokers can develop diabetes without even being overweight51.
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CHAPTER
05
CHAPTER
05
Unique Benefits of Nicotine
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Nootropic Effects
The ability to reason correctly and logically is a lost art in today’s world, and nowhere is this more evident than in the fitness, health and medical industries. Logical thinking and the ability to make rea-sonable connections across large amounts of information depends on what’s called working memory52.
Both animal and human studies demonstrate that nicotine, through novel receptors in neuronal tissue, can increase the efficiency of working memory53-54. Nicotine can impart a clear benefit for test
tak-ing and technical tasks like figurtak-ing out your taxes or programmtak-ing a computer.
Appetite Suppression
in appetite because of the increased energy demands placed on the body by an accelerated metabolism. This, of course, is amplified by the fact that most mainstream diets used for fat loss cause massive hunger pangs and making sticking with a diet difficult. The rebound effect after dieting is also worse because of the increased hunger. Nicotine is a powerful appetite suppressant, probably more so than any other naturally occurring substance55-57. People using the
proto-cols outlined in this manual, particularly competitors, report extreme hunger control to the point of losing the desire to eat—even when such a state would put them into an unfavorable energy deficit. Regardless of performance or fat loss goals, or even the need to endure long periods without adequate nutrition while maintaining heightened cognition, short-term nicotine use can impart significant benefits to anyone.
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CHAPTER
06
CHAPTER
06
The Protocols
41
To find the correct dosing necessary for the fat mobilizing and burn-ing effects of nicotine, we first need to investigate nicotine metabo-lisation and blood concentrations necessary for these benefits. For this section, I’m going to discuss the use of nicotine gum, since most of the data from human trials looks at peak nicotine levels and clearance rate using gum. We can therefore make sure our dosing achieves the blood concentrations needed for results.
Direct research on the increase in energy expenditure via nicotine shows that a 1 or 2 mg piece significantly increased resting me-tabolism and demonstrated a dose-dependent response58. In other
words, the greater the dosage of nicotine in the gum, the greater the effect. This study, unfortunately, didn’t measure blood nicotine levels.
mo-bilisation and increased fat oxidations were achieved with intrave-nous infusion of nicotine until levels reached between 7 and 8 ng/ml (nanograms per milliliter). This would require a piece of gum con-taining 4 mg of nicotine59.
So, if we want the maximum benefit of fat burning and fat mobilisa-tion, we’ll need to chew 4 mg pieces of nicotine gum. With this, peak levels of nicotine will be achieved within 30 minutes of chewing and maintained for roughly two hours or more59.
Researchers also demonstrated that even modest amounts of caf-feine added to the nicotine gum significantly increased energy ex-penditure58,60. If you plan on taking caffeine to enhance the effects of
nicotine, I highly recommend drinking coffee, as it contains chemi-cals—cholinomimetics61-62—that may bind to the same receptors that
give nicotine its unique ability to empty fat cells63.
For most people using my programs, the basic beginner protocol for nicotine entails taking 4 mg first thing in the morning. I advocate morning ingestion for two primary reasons. First, as I discussed in the previous chapter, it’s a good idea to keep your nicotine ingestion away from your carbohydrate intake. This is why you want to make sure it’s cleared from your system when you’re loading up on carbs.
42
Next, nicotine will elevate your body temperature, and it’s also a stimulant. Both of these factors can and will affect the quality of your sleep. So, at least until you figure out how your body reacts to it, limit your nicotine intake to the first part of the day, so it’s at least partially cleared out of your system before you go to sleep.
You should ramp up your dosage if you’re not accustomed to nico-tine. Start with half of a 2 mg piece for the first week of use and step up the dosage by half of a 2 mg piece per week until you reach the desired 4 mg level.
Nicotine For Carb Back-Loading
When you’re on a typical Carb Back-Loading regimen, nicotine can be one of the most powerful weapons in your arsenal. This is espe-cially the case first thing in the morning, when you’ll either be skip-ping breakfast or eating pure fat in the form of heavy cream and/or coconut or MCT oil. As we’ve discussed, nicotine’s primary advan-tage in this case is the mobilisation of body fat. This will trigger more ketone production, and it’ll accelerate your body fat loss.
With Carb Back-Loading, I recommend training in the evening as the best option, followed by training first thing in the morning as the next best thing if evening workouts aren’t feasible. Since the ideal
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time to take nicotine is early in the morning, this is an especially ef-fective protocol for people who train in the early AM hours.
Since nicotine is such an effective supplement for accelerating body fat mobilisation from your body fat stores, it’ll ensure that your train-ing does exactly what you want it to do. Again, traintrain-ing is gotrain-ing to burn fat, but this isn’t necessarily the fat that’s actually on your body. Nicotine helps you target body fat loss, making your workouts much more effective60.
MORNING TRAINING PROTOCOL: 2 mg before training, then 2
mg immediately afterward.
When you train later in the evening, the key to using nicotine effec-tively is keeping it as far away from your carbohydrate loads as pos-sible. In this case, the protocol remains the same, at least in terms of restricting your nicotine ingestion to the morning hours.
EVENING TRAINING PROTOCOL: 4 mg upon waking.
For people using the Carb Back-Loading Density Bulking and Strength Accumulation protocols, there are subtle differences be-tween the way nicotine is used for each.
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DENSITY BULKING PROTOCOL: Take 4 mg upon waking, then
train in the evening. Do not take nicotine before or after training.
STRENGTH ACCUMULATION PROTOCOL: 2 mg upon waking, 4
mg roughly 2 hours before your evening workout.
Nicotine For The Carb Nite Solution
With Carb Nite, I’m going to assume your workouts aren’t quite as intense as they would be with Carb Back-Loading. I’m also aware that some people use Carb Nite without doing any heavy resistance training at all (although you certainly can, and should). Here, the best way to cycle nicotine would be to start off with 4 mg piece first thing in the morning. If you’re feeling adventurous, then roughly 6 hours later (around 3 PM) use another 2 mg.
The timing of your ingestion doesn’t matter quite as much with Carb Nite as it does with Carb Back-Loading, because you won’t be eat-ing carbs for the majority of the week, and you won’t be toucheat-ing any nicotine on your actual carb nite—or the day after. If you can tol-erate taking nicotine at night without any adverse effect on the qual-ity of your sleep, feel free to use it then. If you’re resistance training while on Carb Nite, cycle it around your workouts as outlined for Carb Back-Loading.
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CARB NITE PROTOCOL (ON CARB NITE): Again, it’s crucial
that you avoid carbs when taking nicotine, so in order to make sure you’re staying highly sensitized, take two full days without ingesting any nicotine: Your actual carb nite, and the following day.
Nicotine For Intermittent Fasting (IF)
With IF, nicotine offers a very interesting hack to an otherwise misguided diet. When you’re not eating for the first part of the day, nicotine gives you a few advantages. As always, it’ll accelerate your fat mobilisation, which is something that doesn’t necessarily happen when you’re starving yourself. Next, nicotine’s potential as an appe-tite suppressant plays a helpful role when the object of the game is to avoid eating.
Nicotine’s most important benefit with IF, however, pertains to the TOR pathway of growth. After twelve hours or more with no food, the TOR pathway starts to shut down. If your goal is performance, and you want to put on some muscle mass in the process, you’re going to want something to boost that TOR pathway at some point during the morning when you’re not eating food. Nicotine is perfect for this purpose, because it’s a direct stimulator of this pathway.
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INTERMITTENT FASTING (IF) PROTOCOL: Take 1 mg every 2
hours during your morning fast.
Stacking Nicotine With Caffeine
Taking nicotine and caffeine together will give you a nice little one-two punch, especially before you train, but I wouldn’t recommend doing this if you’re just coming off some form of contest prep, or if you’ve just concluded a period of particularly intense training, i.e., CrossFit.
When you’re at that point, it’s possible—and probable—that your adrenal glands have been seriously taxed, and you could potentially have the “adrenaline diabetes” I described earlier. Here, the caffeine won’t have much of an effect, and it’s a good idea to take a break from this type of stacking for a while instead.
If you’re rested and feeling good, however, stacking these two
supplements will help with fat release and burning, because caffeine helps stimulate beta-adrenergic receptors to get fat moving. Couple this with the independent receptors that nicotine hits, and you’ve got two complementary supplements that can give your fat mobilisation efforts a very nice boost.
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Cycling
Your goals for nicotine usage must necessarily be short-term in na-ture, as opposed to thinking you’ll be taking this for the purposes of lifelong maintenance. Although the research says nicotine use in the small doses I’m recommending here is perfectly safe—and highly effective—for fairly long periods of time, we’re still not completely certain with regard to the absolute long-term safety of these proto-cols.
The idea, then, is to cycle your nicotine intake on and off. A good rule of thumb is to try the protocols for four weeks, then take a break of at least two weeks where you’re not using any nicotine at all. This cycling, as far as research can tell, should mitigate any of nicotine’s downsides. When combined with the low doses you’ll be taking, this won’t have any adverse effects on your health.
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CHAPTER
07
Ultimate Fat Burning Stack
CHAPTER
08
CHAPTER
08
Frequently Asked Questions
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How do I take nicotine?
These protocols have you chewing nicotine gum in 1 mg segments. Chew the gum for thirty seconds or so, then tuck it in your cheek. Repeat this process until the nicotine in the gum is depleted.
How will this affect my training? Will I feel any difference?
Theoretically, nicotine should give you slightly more muscular endur-ance during your heavy training sessions, so you might be able to squeeze out one more rep in some sets because nicotine adapts your cells to fat oxidation more readily.
As far as feel is concerned, you’ll be warmer, you’ll sweat more, and you’ll be slightly more intense because nicotine is a stimulant. Remember, though, nicotine’s performance benefits are pretty
much theoretical. To be perfectly honest, you won’t notice much of a difference in your actual performance. You’ll experience a greater effect in that department simply by making the switch to Carb Back-Loading or The Carb Nite Solution as your primary diet.
How does nicotine interact with the other supplements you recommend for your programs?
I covered what happens with caffeine in the protocols chapter. Other than that, I don’t see any reason why you’d have to change your supplement regimen in any way to accommodate nicotine. With that said, there are definitely some interesting dynamics be-tween nicotine and creatine that could take place on the cellular level. Since nicotine has such a profound effect on metabolism, you theoretically may need more creatine than normal, or you may need to start taking creatine if you don’t already use it.
Is nicotine Paleo?
Technically, yes. It’s an all-natural chemical that comes from plants, so if we define being Paleo as staying all-natural, then yes, it’s Pa-leo.
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Can I use nicotine with cardio?
Nicotine will make short-burst cardio more effective, and it can also mitigate some of the adverse effects of long-duration cardio, as well. Too much long-duration cardio can prevent fat cells from releasing fat as effectively as they’d normally be able to, and nicotine can help attenuate that response.
You said earlier that nicotine is only dangerous if I already have cancer. With this in mind, should I go have myself checked for cancer before I start taking it?
That’s about as logical as getting yourself checked for cancer be-fore eating a sandwich—and I’m not trying to be a wiseguy, either. Glucose and insulin are both highly stimulating to the same pathway that makes cancer cells grow. If you’re worried about the effects of nicotine on this pathway, you should stop eating carbs altogether before you get checked for cancer. They have the same effect.
Are you really sure this is safe?
From the research that’s out there, and from the experience I’ve had with clients—which includes working with medical doctors and their patients—we’ve seen no downside whatsoever to these protocols. This isn’t to say no downsides exist, because we don’t have the
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long-term data to make definitive statements yet, but what I’m try-ing to do here is give you cutttry-ing-edge information to increase your performance and your fat loss results over the short-term. There are always risks to being radical.
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