The Girls Chase Guide to Getting & Staying Slim | Girls Chase

The Girls Chase Guide to Getting & Staying Slim

Chase Amante

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51
getting slim
If you want to slim down for good, lose the fad diet. Don't even exercise (not for this anyway). Instead, do this: cut your portions, and cut bad foods.

We were talking over on the forum about how people in general have gotten a lot fatter. In fact it is to the point that people often do not notice it. And you are not generally allowed to talk about it in polite company.

Some years ago, we had a great article on men's weight loss here from Eric Reeves. The tips in this article are different from the tips in that one. So for good measure I suggest you read that one too; then just pick the strategy that appeals to you most.

When I went to university, I put on a lot of weight. I was reed-thin when I started school at 19. I was so skinny then one of the grizzled old roughnecks in the auto shop I worked at used to mock my walk, hounding me about "Why do you walk like that, man? Like you're some big guy?" I was just thin.

I began to lift weights hard in college to bulk up. I consumed a lot of protein powder (which I don't recommend anymore), but otherwise ate almost straight junk food. Pizza, French fries, potato chips, cookies, soda, and a couple bottles of cheap Nikolai vodka every month rounded out my diet. I was at McDonald's, Burger King, or Wendy's almost every day of the week.

I did put on a bunch of muscle, but I also added a big, sloppy gut, and got fat in the face. As this happened to me, I did not really realize it, and nobody told me. It wasn't until I started to spend time around friends and girlfriends from the third world, mostly after I graduated college, that I found out I was overweight. They told me right to my face: they told me I was fat and pointed out my big gut ("Look at that belly!"). I'd spent much more time around Americans but none of them had ever said a thing to me about it.

It still took me almost a year once I realized I was fat to actually start to lose weight. I'd tried to before I succeeded, but none of the stuff I tried before I succeeded worked.

This post will give you everything you need to slim down to healthy weight and stay that way.

It gives you the stuff that I found that works (simple stuff), and leaves out all the complicated stuff people try and fail and multi-billion dollar industries exist to serve.

Mandatory disclaimer: I am not a doctor and this is not professional medical advice. Before you do anything that affects your health you should go and talk to your doctor first. Just be sensible.

Chase AmanteAbout the Author: Chase Amante

Chase woke up one day in 2004 tired of being alone. So, he set to work and read every book he could find, studied every teacher he could meet, and talked to every girl he could talk to to figure out dating. After four years, scads of lays, and many great girlfriends (plus plenty of failures along the way), he launched this website. He will teach you everything he knows about girls in one single program in his One Date System.

GET CHASE’S ONE DATE SYSTEM

Comments

Stefqwertyuiop's picture

Carnivore diet lchfmp is great for this (low carb, high fat, moderate protein.

Stefqwertyuiop's picture

Fat when eated with protein gives extreme satiation, Chase please read nutrition and physical degeneration by Weston Price, you are too smart for some of your actual believes on nutrition, they seem based on official nutritional science ( it is mostly a scam), the diet of a hunter will accomplish this goal easier. Or go to Frank Tufano or even Sv3rige  youtube channels. Watch some videos I believe you inmediatly will change your mind, you can also read the fat of the land by vijalmur Stefanson... Bassicaly a ketogenic diet may be the best, babies are born in ketosis...

Author
Chase Amante's picture

Stef-

It's unclear to me what in the post you take issue with.

I make three (3) points in this article:

  1. If you eat more calories than you burn, your body will store the excess as fat weight.

  2. If you want to lose excess fat weight, eat fewer calories than you burn.

  3. Some foods, like French fries, potato chips, and cola, contribute much more to excessive fat weight than other.

Which of these three do you believe I'm "too smart to believe"?

based on official nutritional science ( it is mostly a scam)

Again, not sure what in my post you're referring to here.

the diet of a hunter will accomplish this goal easier

I am specifically not talking about specific diets in this article. There are a million of these:

  • The Atkins Diet
  • The Paleo Diet
  • The Keto Diet
  • Vegetarianism
  • Veganism

... and so on and so forth. I have friends who are paleo dieters and friends who are vegetarians. All are healthy. None of these diets work for me personally so I am not going to recommend them. Your hunter diet does not work for me personally -- so I am not going to recommend it.

However, if you have a diet you like, that you can follow, and you enjoy, that's excellent; follow it.

This post is not about proselytizing a specific diet fat / meal pattern / feeding timing / etc. These are, invariably, things that work for some people, and do not work for some other people.

Reducing your portion size and eliminating bad foods work for everyone. Every diet plan incorporates these two elements. I guarantee your hunter diet includes smaller (and probably higher satiety) portions and a bunch of foods you've eliminated and do not eat. Other diets that are equally healthy/successful for other people incorporate these same tactics too.

These are two very simple things anyone can do, as a part of a larger overall diet or without the framework of a diet, and easily lose weight, get trim, and look/feel good (as well as be a lot healthier).

I'll add, on this:

Bassicaly a ketogenic diet may be the best, babies are born in ketosis...

Keto at least on the surface appears to be a great way to lose weight in a hurry. Eric's article from 2013 goes into detail on ketosis, and I've heard from several guys over the years who said after reading that article they got on keto and lost a great deal of weight.

However, it's an extreme diet; it is not a normal way for people to eat. If you do it too long it's patently unhealthy for your body (i.e.: ever spend five months in keto?). Ketogenisis messes with your body chemistry, which opens up a lot of potential for harm, even with things as seemingly harmless as taking a cheat day (which is extremely bad for your blood vessels/heart if you're on keto).

My focus in this article was on simple things people can do, that do not require extreme dieting, and do not have the same potential for messing up body chemistry or injuring the body if done improperly / in an undisciplined way.

With things like keto, the diet hits the scene and becomes a major fad and suddenly everyone is doing it. You get claims like "babies do it" or "this is how people ate 40,000 years ago" and whatnot to lend legitimacy to it. They claimed that about low fat diets, they claimed it about low carb diets, they claimed it about vegetarianism, they claimed it about keto, now they claim it about paleo (which if I'm not mistaken is trendier than keto these days). Was anyone following any of these diets in 1950? Or 1850? Not really. Will anyone be following them in 2050? I don't know. Probably not. There will be other, trendier diets to follow then. And all the diets popular now will be considered to have been long since 'debunked' (even though they all work just as well as whatever will be popular 30 years from now).

The primary benefit of fad diets seems to be that they motivate people who might not otherwise do anything to lose weight to cut their portion sizes and eliminate bad foods (although sometimes also many good foods as well), which helps them to lose weight.

If there is a 'one right way' to diet, I haven't seen that yet. You can find books and videos to support any fad diet you want -- be that keto, paleo, veganism, the medieval diet (another 'old-is-new' diet that hasn't quite hit the heights of the others yet, but it's got the sort of claims you see before a fad diet takes off: that medieval peasants were healthier than moderns due to their healthier diet. This might well be the next big diet in another 3-5 years). These books and videos may make you feel like you are more informed than people who don't follow your diet. However, all the adherents of other fad diets are equally certain they are following the correct diet, and you are the one who's uninformed.

The fact is, when it comes to diet, there is more than one way to cook the broth.

Rather than proselytize your favorite, you may find keeping an open mind serves you best of all.

Chase

JasonH's picture

Great article Chase. These 3 points are fundamentally important to losing weight.

  1. If you eat more calories than you burn, your body will store the excess as fat weight.
  2. If you want to lose excess fat weight, eat fewer calories than you burn.
  3. Some foods, like French fries, potato chips, and cola, contribute much more to excessive fat weight than other.

Unfortunately there is a vast amount of information from different companies, 'fitness guru's' etc which complicate things more than they should be. Unless someone has specific diseases for example diabetes, obesity, heart disease, digestive disoders, allergies etc regardless of what diet you take on these three principles will always hold true.    

Different diets work for different people but they will hold to those 3 principles depending on the goal (weight gain/weight loss). I'd say the reason the diets work is more for psychological reasons such as they think this 'specific diet' is the best one, or it motivates them to take action etc. 

For healthy people it's more of sticking to the 3 key principles above and lifting weights 3x/week, to failure, for 30-40 minutes per session, working out different muscles groups on different days and ideally using compound exercises (working multiple muscle groups) as much as possible to look good.

Don't need to overcomplicate it beyond that unless you are an elite athlete or want to reduce your body fat below 8% or the like.

Cheers,

JasonH

 

 

 

stefqwertyuiop's picture

Hello Chase, thank you for your long/elaborate answer.

I totally agree with your 3 points, I just believe in the long term my method, if you are able to be "radical" makes thing easier, mainly because it supress hunger and increase satiation (the easiest way for most people to consume less calories). (and it is radical only in relation to what we consider normal, and this normal is very extreme in nature, no animal eat a "balanced mixed diet" everyday, they go with the seassons and with what is available. ( people interested into this concept can google "do not eat for winter" and the "randel cycle": why mixin carbs with fat may ve bery damaging and fattening) 

just 1% of the vegetable kingdome is edible ( plants has toxins, secondary metabolites, anti nutrients, indigestible substances, your typical plant defense against herbivory, plants are made of sugar (carbs), and do not have complete animal nutrition, there can ever be a strong case for assuming that the more plants you eat the more calories you will need to ingest if you want to avoid nutritional deficiencies in the long term), almost 99% of animals are edible an concentrated sources of nutrition, animals transform plant nutrientes into their animal form, so it makes things easier for a human superpredator to eat the animal instead of eating the plant directly. We do not seem to have a powerfull stomach to digest a lot of plants or a big cecum as gorillaz or rabbits, and when bacteria do it in your colon you get some good stuff like butyric acid, but also other not too nice acids or to much acid, gasses, even alcohol.

also I believe plant eating is not efficient even for herbivores, for example the chimp has to eat 6 hours every day, gorillas has the smaller brain in proportion to their body size ( they are the most herbivores of big apes), pandas have not adapted even in 2 million years to ther herbivore diet and they have to eat many pounds of bambo per day only to absorbs 20%, koalas sleep like 20 hours per day to save energy because they eat mostly plant based diet and they dont even look like slim animals ( i know this is not an argument, its just a joke), many carnivores like the lion are very slim and good looking, lol... ( i know there are also slim herbivores like the gazelle, mostly to be able to run or escape from carnivores , probably).

if you eat an animal nose to tail you can be pretty sure you are getting at least some nutrients for all your organs, because we are similar to other animals. ( in the heart of a cow there nutrients for your own heart, same with the eye balls, etc). heck there are even reports of people even thriving only on one single food item: Pemmican ( meat plus fat) for many years... when you are eating less calories it is very importan to be sure what you are eating is very NUTRIENT DENSE, if long term health is a goal of you, but also is some nutrients are missing your body may make you extremelly hungy trying to make you eat more until you get that nutrient, so it also may have an impact in fat loss or body composition. The carnivore diet is higher in protein than the typical mixed diet, and this favors muscle retention or even building, this is very good when you want to maximise fat loss in the context of a calorie deficit...

like 90% of junk food is plant based fried in seed oils, the mix of starches plus fat seems to be the most "fattening", all plant based just because it is cheaper.

the hunter diet does not work for you, because as you said, you are probably addicted to junk food, but if you were able to try it at least for 3 months I will cut my balls if it did not "work for you".

"Reducing your portion size and eliminating bad foods work for everyone"  yeah but for some people if they are not radical, hunger is to strong and it overpowers them, it is the principle of alcoholics anonyms, if you are addicted to something like junk food, sometimes it is impossble to eat less, you have to completely cut it, there is not such a thing as an essential carb in human diet, so sometimes the best course of action is to eat 0 carbs (for some people).

I agree that keto is something to do for life, or at least the mayority of time, that scientific article proves in my mind, how dangerous carbs are, is not that keto is dangerous, is that sugar can be very damaging, a lot of people has arterial damage from eating too many carbs and they have never been on a ketogenic diet. also i believe what we consider the normal state is abnormal, and ketosis or at least fat burning metabolism should/ is the true normal state for humans ( even cows transform carbs into FAT and then from this fat they transform it again into glucose, probably to avoid a glucose overload, we have to do this with our livers, so we can easy get fatty liver disease, all this started with agriculture, wild plants are not so high in carbs usually).

I am very open minded, maybe i am wrong, who knows, i just see so many things confirming my point of view, and i really do try to avoid confirmation bias, and i just want to help, i have nothing to win from proselityizing or whatever.

anyways there are actually not enough animal food ( probably) to feed this (supposedly) overpopulated world, so some people will have to continue eating their very mixed diet.

so people interested in this "radical " method, just go to Frank Tufanos channel , or Sv3rige, or google Shawn Baker, Vijhalmur Stefanson, read about the traditional diets of aborigins, or read the blog of Kevin Stock. with this diet i am almost never hungry, i have to force feed me to avoid losing to much weight!!!

I Agree to disagre Chase, anyways we agree in a Lot, and I really hope you improve your nutrition as most as it is possible to make you healthier and happier because i really need you living long! thanks!

 

Stefqwertyuiop's picture

This guy, he knows a lot about nutrition...

https://youtu.be/W0-oIkO8oms

Bond's picture

This is so spot on, Chase.

Last year I went crazy and took a total of about 40 pounds of pure fat. I ate madly and operated on huge surpluses every single day.

You're right about the drawbacks of being fat and the benefits foregone, I experienced every single one of them. My life sucked, girls who had crushes on me lost respect, my grades suffered, I was so low energy and just not at ease being alive!

I managed to drop 20 pounds since January. Still got 20 more to go. I'm adding the tips in this article to my portfolio. Excellent timing.

Cheers bro!

Author
Chase Amante's picture

Bond-

Wow, that's quite a weight gain (40 lbs in a year). Also an impressive drop (-20 lbs in 3.5 months). Happy to hear you are succeeding in taking it back off at a good clip.

I think it's good to go through this once -- put a bunch of weight on, realize it's made life harder and less pleasant, then go through the process of taking it back off. Makes it much easier to keep control of your eating in the future... you can always remember what it was like when you had your sloppy belly and meaty jowls.

May you lose the last 20 before the end of summer!

Chase

SZ's picture

It's funny I was just thinking after I saw a video from an email from you recently, "Chase is in great shape in his 30s". 30 isn't even old, but people always talk about how when they hit 30 they just get fat and don't get girls anymore lol.

What's your home cooked meals that you eat daily Chase? And how do you drink so much water?

I honestly can't drink too much water or I go mad, I try to have some water enhancers and diet tea when I can. No diet soda though.

I also try to eat too healthy which makes me eat worse later on, so I'll try to eat less and control my portions.

Idk if you'll go back to a previous comment I had which was a response to you, but I was saying in my last comment about what do I have to do to be comfortable and not deal with the dating complexity.

I'm getting real swole now, working out 5-6 days a week, I also have been working on women more now, only thing I need is finances to be in order.

There's this thing I'm hearing about with upwork where they make you pay for clients now and I'm hearing that there's a lot more people joining up work now too.

So is there a new strategy to make a lot of money now you could think of? Because I remember the goal was to get skills and go on upwork and freelance. 

If you have any more tips on what to do to make a lot of money let me know because like I said before I flunked math too much to even do stem.

Also please let me know what more I have to do money and women wise so I don't have to worry about it and be on top when dating gets more complex.

Should I worry more about dating now than making money now because of this new complex thing??

Should dating be my main focus??

Let me know what more I have to do and I'll do it!!

P.S.

1. Do you have any tips on what an older college student should do if he wants to have a social life and to sleep with a lot of girls on campus? Like what would you do hypothetically if you wanted to have a social life, sleep with girls, and you're older? I don't wanna join a frat or anything,  but I remember you saying that college would be the last time you're around many hot women at once and I want to work on my game there.

2. There's so something you said a while back about being careful with sleeping with college women, but never stated really to be careful about. What would that be Chase? I'm older as well so that makes me worry a little. Please let me know what to be careful about and how I should move through college.

Thanks!!

Author
Chase Amante's picture

SZ-

I don't eat home-cooked meals every day these days. I've done a lot of fasting / restricted feeding windows for the past 5 years, and will often have only one meal a day. e.g., I might wake up in the morning, work all morning / early afternoon without eating (better to work on an empty stomach), shower, head outside, grab my one meal for the day, and maybe one light snack (like a croissant or a yogurt cup) a few hours after that. Then nothing else.

Took a little while to get used to that, but now I can go a good 18-20 hours without eating or so before it starts to really bother me at all (assuming I ate at least 1400-1600 calories the prior day).

When I do eat at home though, it's usually one of the following:

  • Chicken tacos (Rubio's recipe)
  • Chicken curry rice
  • Grilled or fried chicken
  • Steak (sometimes with potatoes or bread)
  • Pasta with meatballs

There's this thing I'm hearing about with upwork where they make you pay for clients now and I'm hearing that there's a lot more people joining up work now too.

So is there a new strategy to make a lot of money now you could think of? Because I remember the goal was to get skills and go on upwork and freelance. 

I do not know. I only hire there; haven't done any work on UpWork since 2012. Not sure what its policy is re: workers. I find it difficult to believe it'd charge you for clients though. UpWork makes its money by collecting a percentage of freelancers' income. Charging an additional fee for clients would be like shooting the golden goose with buckshot and then throwing it into a lawn mower. We still get tons of third world applicants to our job posts there and I doubt guys in Bangladesh making $1 an hour are paying much for clients. I doubt they're doing this, at least in a "Pay us 10 bucks to get a client" type of way.

Also please let me know what more I have to do money and women wise so I don't have to worry about it and be on top when dating gets more complex.

Should I worry more about dating now than making money now because of this new complex thing??

Should dating be my main focus??

Let me know what more I have to do and I'll do it!!

Do the stuff that's on this website, man.

No matter how many times you ask, the advice is not gonna change ;)

Do you have any tips on what an older college student should do if he wants to have a social life and to sleep with a lot of girls on campus? Like what would you do hypothetically if you wanted to have a social life, sleep with girls, and you're older? I don't wanna join a frat or anything,  but I remember you saying that college would be the last time you're around many hot women at once and I want to work on my game there.

I was never much good in college. I'd suggest you snag a copy of Hector's book.

There's so something you said a while back about being careful with sleeping with college women, but never stated really to be careful about. What would that be Chase? I'm older as well so that makes me worry a little. Please let me know what to be careful about and how I should move through college.

I was probably talking about the stuff in this article.

Just be smart, don't hit on drunk girls, don't be pushy, if a girl's friends don't like you, probably just abort. That sort of thing. Don't do anything where it's easy to paint you as 'the enemy'. Just be a cool guy who hooks up with girls who want him, that's all.

Again, though. Check with Hector. He's the expert on the college landscape. I only know it as an outsider. Any college girls I sleep with I meet somewhere else; I do not hang out on college campuses and have not been in school in over a decade. It's a different thing when you're there.

Chase

Overdrive's picture

Chase, dou have any advice for those of that want to gain weight. I've always been very skinny and have been thinking recently that bulking up a bit might increase my appeal.

Author
Chase Amante's picture

Overdrive-

Sure. I dealt with that as a teenager... always was very skinny.

For me for a long time it was 'lift weights hard, and eat a lot.' Since I was such an indiscriminate eater, I did put on a fair bit of muscle mass, but I also put on a bunch of fat weight as well. Nowadays I do things a little different.

What I'd suggest is to look for as many different ways to get protein in your diet as you can. Nuts, eggs, fish, chicken, red meat. Try to have it a couple times a day.

Snacking is a great way to engineer this. One study I saw found the people who gained the most fat weight over time were those who had boxes of breakfast cereal sitting on their kitchen tables. Meanwhile, those who stayed leanest had bowls of fruit on theirs.

If you want to gain healthy (muscle) weight, it's simple to get a big bowl to put on your desk or wherever you spend most of your day, and fill it with nuts. Throw in something sweet to make it tastier (raisins or chocolate chips), but otherwise just have a bunch of different types of nuts: cashews, peanuts, walnuts, almonds, etc. Munch on those throughout the day and you are getting a high protein snack every time you want to snack, instead of something like a candy bar or cookies or cereal or whatever, which does not have that protein.

If possible, I'd try to add a couple eggs to your breakfast each morning. And always have a slab of meat with at least one of your later meals (lunch or dinner) -- could be chicken, fish, red meat, etc.

If you couple that with lifting weights hard / to failure, you should start to see gains.

Chase

JasonH's picture

Hi Chase,

Great article. Wanted to add that while it's true diet is the single most important factor for losing or gaining weight, exercise, should be practiced alongside a good diet for best results. 

Increased muscle mass also boosts metabolism as the energy demand of muscles is higher therefore more calories are burnt in day-to-day activities and alongside with aerobic training increases fat oxidization (ie uses fat stores instead of sugar in the blood) leading to quicker weight loss and a better look overall. 

There is also substantial evidence showing the benefits of exercise in reducing the risk of multiple cancers, lowering cholesterol, blood pressure, stress, psychological benefits etc

So yup diet is the most important thing but exercise would be highly recommended along with it! You don't need much either lifting weights 3x/week to failure for 30mins/session and 20mins of moderate intensity aerobic exercise 3-4/week is great for a large proportion of people

Cheers,

JasonH

Lawliet's picture

The new layout looks spectacular! 

The bottom dock for discount and the upper top saying yes hook me up with burgundy background looks very sophisticated and professional

I like the spin-off with it looking like buttons from a mobile app.

Keep it up :)

Re: Cheek to cheek

You wrote about the Cheek kiss to show that you're interested in the girl among the group.

But to double check with you, do you and her cheek touch when you cheek to cheek?

Because as funny as it is:

https://www.youtube.com/watch?v=Iwe5KDJYxTM

They don't necessarily touch cheek here. It's like in the air 

Lawliet

Author
Chase Amante's picture

Lawliet-

I do. Air kisses are lame. Make some contact -- that is the point of the cheek-to-cheek kiss!

Chase

Stefqwertyuiop's picture

We only are supposed to haves 4 grams of glucose in our blood, so 75 grams of glucose or carbs ( very easy to eat fast)... Ponder it.... Carbs plus fat also induces hyperpagy ( increased appetite) and addictive like behavior... 

stefqwertyuiop's picture

Asking people what they ate is a very unreliable way of knowing what they actually eat. A better method used by paleoanthropologists who simply can’t ask the question, involves using skeletal remains. Those bones accumulate special kinds of atoms, called ‘stable isotopes’, serving as a sort of dietary signature. How is that? Because plants contain different distributions of isotopes than animals do, and we accumulate those different isotope patterns depending on what we eat. Amazingly, we can know more than just ‘plants vs animals’, we can also distinguish between different kinds of plants, and between marine versus terrestrial animals. So what does the stable isotope evidence tell us about humans?

Humans were as carnivorous, if not more so than wolves and hyenas [21,22] ! We also seemed to eat more terrestrial than marine animals.

Some people see this diet and immediately think that it is rooted in the same kind of extremism as veganism, but the two are quite different. It should be noted that veganism has its roots in religion, unlike carnivory, and this matters [62]. The most prominent and vocal vegans are vegans for reasons other than health. They are striving for an ideal that has no empirical basis, only a value judgment. To this kind of vegan, eating animals is morally wrong and therefore any exception to it is a moral transgression. This means that the more you approach the ideal the better person you are. Just like other morally based systems of thought, it often leads to outrage about the behaviour of others, and political action to try to control this, sometimes including violence and vandalism. The carnivore diet has a sound evolutionary basis. It’s based in empiricism and practical concerns. The “purest” version of a carnivore diet is adopted for a trial as a baseline, to determine whether and to what degree plants are causing negative reactions in someone’s health. Purity here refers to a well-controlled scientific experiment, unlike purity in the vegan context which is a moral judgment. Foods are avoided based on a cost-benefit analysis informed by personal experiment. If someone decides to eat something they desire that causes them pain or disease symptoms, this is not considered an immoral act, nor anyone else’s business.

There are certainly vegans who are motivated by health rather than ethics. This kind of vegan is much more similar to a carnivore, because his or her beliefs are rooted in a combination of their interpretation of the science and personal experience. And they are similar, too, in that they are willing to take lengths for their health that cause them social inconvenience.

Housecard's picture

What is the reason that you don't like protein powder anymore? Thought that was good shit to throw in my morning smoothie

Author
Chase Amante's picture

Housecard-

Here's a good article on protein absorption:

https://www.precisionnutrition.com/rr-whey-too-much

But basically, it takes a certain amount of time to absorb the protein in food you eat. When you eat whole foods with protein (steak, chicken, fish, nuts, eggs), these take longer to digest, and you absorb more of the protein. When you drink protein powder shakes, they move through your system fast (because they're liquids), so you just excrete most of the protein.

Protein shake companies try to compensate for this I guess by just loading these things up with as much protein as they can. But when I realized I was eating a food where 70% of it was going right through me, I decided I didn't want to rely on that as a source of nutriment.

Also in general I've tried to move away from strange concoctions of stuff to pour into my body. I used to do multivitamins, before finding out something like 90% of the vitamin comes out in your urine... and that vitamins can actually be bad for you (or even toxic):

https://www.webmd.com/diet/guide/effects-of-taking-too-many-vitamins

Anyway. I look to get my nutrients from whole foods these days.

Takes a little longer (you need to cook and chew), but at least that way you're not urinating out most of it 90 minutes later.

Chase

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