Check this out too:
try episodes 22 and also 17. They explain the procedure to fix this crap and tell you some things you need to buy to do this properly.
But man, if you have this stuff fixed it will just come back later after the parts wear into each other enough. In episode 17 they give sound bytes of bad phasers and good phasers. Don't replace your phasers unless they are making the bad sound, or else you're just wasting money.
I'm not sure if the videos talk about the lash adjusters, I guess they probably do, I can't remember, but episode 17 especially is really a good one to watch.
Before you do any pulling of the valve covers, get a multimeter and test the resistance between the 2 connections on both VCT solenoids. They should read between 5-14 ohms. If they don't then try replacing them. That might
fix some issues, maybe. They are expensive though. And really you should
be getting a few codes if they weren't working properly. "Should." Not like the computer is always the best way to find worn out components.
If you are getting a quick stat-up rattle when you first turn the truck on in the morning then you will have to pull the front cover and change out the timing chain tensioners to stop that sound, which doesn't really hurt anything in the first place, but if you're going to all this trouble you might as well do it. The only thing is if you replace the tensioners then you will have to re-setup the entire engine....ehhh. Big pain in the ***.