The Shortcut to the Shortcut: The 4 Key Principles of The 4-Hour Body 327 Comments
This short presentation, delivered in Berlin at the NEXT Conference, covers the four key principles of the #1 New York Times bestseller, The 4-Hour Body. It also includes an interview with the fantastic David Rowan, editor of Wired Magazine in the UK.
The Q&A covers smart drugs, Ambien, measurement of “thoughts” (prefrontal cortex activity), and more.
All speaker videos from NEXT can be found here, and include some gems, like the inimitable CTO of Amazon, Dr. Werner Vogels.
Posted on May 27th, 2011
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327 Comments
ramanuj — May 27th, 2011, 12:16 pm
awesome. I wonder when your new book is going to be launched in India.
khaiyong — May 31st, 2011, 8:11 am
from one follower to another, I think it’s worth the investment getting it shipped online if you can’t wait
Barbara Reaume — August 16th, 2011, 9:32 am
Can I use almond milk on this diet? I use a lot of almond milk in my decaf coffee. Also what about those dry non dairy creamers for coffee?
Barbara
Joel — June 14th, 2011, 2:58 pm
Made with love and …
INGREDIENTS: Organic Kamut® Khorasan wheat flour, organic wheat bran, organic whole wheat meal, organic evaporated cane juice, organic whole oat flour, organic spelt flour, organic barley flour, organic whole millet, organic barley malt extract, organic quinoa, sea salt, organic honey. Produced in a facility that uses peanuts, tree nuts or soy.
Would these ingredients work on the slow carb diet? Anyone. All organic non bleached and low sugar.
Justin — June 15th, 2011, 2:36 pm
Thats basically all grains and sugar which would be like the exact opposite of the slow carb diet. You’ll thank yourself if you just completely ditch all grains, sugar, industrial seed oils, and processed foods.
Matin — June 14th, 2011, 9:16 pm
This book is already available in India. You can buy it via http://www.flipkart.com. Check this http://www.flipkart.com/b/books/hour-body-timothy-ferriss-uncommon-book-030746363x?_l=CJHVEqJO3veuHytbACc9dw–&_r=VCH1KPrkY36tbm3MpBc%20BQ–&ref=a8c6a14b-8027-4680-993f-0ba56265a28e&pid=htw3fc98pe
Rohit — June 16th, 2011, 5:48 pm
Wow, great presentation!
Now we need a “4-Hour Mind” – to show us how the genius that is Tim Ferris works!
Especially interested in language learning.
P.S. – Thanks for recommending “In Other Words” – it’s a great read.
4HM — August 7th, 2011, 10:03 am
I tried contacting them about helping to write it/doing experiments but they said they weren’t thinking about writing the book at this time.
April — July 5th, 2011, 10:53 am
Question to anyone who knows…. I have the book and have read the chapters relevant to weight loss on the slow carb diet and am wondering. Can you have sugarless gum and or mints every so often? If it was noted I might have missed. I am wondering if the sugar alcohol that is in these products will slow down my weight loss because I do not want that.
kat — August 10th, 2011, 1:04 pm
Beautiful post! I agree 100%.
kevin Rowe — May 27th, 2011, 12:19 pm
Thanks for the post, but the video won’t play for me. I’m using the latest FireFox and flash player. Just and FYI!
kevin Rowe — May 27th, 2011, 3:53 pm
forget that. it was a slow connection. also, i can’t believe that you injected something into your spine that could fuse it. did the benefit out way the risk? and what was the chance that you could get screwed?
Alex — May 27th, 2011, 12:19 pm
Awesome post Tim. I loved your first book, it totally changed my SEO business and I keep hearing good things about 4 hour body. I’m going to have to get it sooner or later…
Graham Lutz — May 28th, 2011, 5:14 am
Sooner. Totally worth it.
Jordan — May 27th, 2011, 12:28 pm
Great talk Tim. I particularly liked the failure-proofing portion.
Roderick Meadows — May 27th, 2011, 12:36 pm
Tim,
Great presentation! I love your books I give them friends and family members as gifts. So far I have lost 29 pounds using the SCD, and I am planning on using OP to bulk up after I cut the fat.
Thanks, Roderick
Jeff — May 27th, 2011, 12:37 pm
Hey Tim!
Video was fun – leave it to the Euros to suggest an audience-wide orgasm.
Quick question: You said your dad was working out 3 times a week. Was he doing Geek to Freak while on the SCD?
Farid - 4HBApp — May 27th, 2011, 12:39 pm
Added to the top of the watchlist stack
Favorite line so far as I skimmed through the video:
“Keep Improvement Relative. It’s all about becoming the best you can become and in the process collecting data that can help many other people. It’s not about being the best in the world.”
Gotta run out to the going-away party of a friend. It’s 9:37 p.m. here in Sweden.
Anthony Mychal — May 27th, 2011, 12:42 pm
It played for me, but stopped after the biopsy video and wanted me to rewatch the beginning.
Steve — May 27th, 2011, 2:25 pm
Me too. Stopped just after the larger tool was put into the leg.
Suz deMello — May 28th, 2011, 8:38 am
Me too
I haven’t discovered the basic four principles….I’m sad. I do not see how I can go on.
Collin — May 27th, 2011, 3:36 pm
The video froze for me as well. First it froze at about 3 minutes – I bumped it up to 720p and it made it all the way to 12 minutes before it froze again.
Alternative upload with a link would be great!
Jared — May 27th, 2011, 12:45 pm
That’s a lot of really high quality accents to work through…..the topics look pretty cool, thanks for the links I always get at least one brain-gem from your posts and this one looks promising…good stuff.
David — May 27th, 2011, 12:56 pm
Great stuff Tim,
After seeing my brother lose over 30lbs by following posts on your blog, he’s given me the inspiration to slow carb it for the rest of the summer. Thanks for the book and the tips. Oh, and he talked to your mom once when she called into Groupon.
Joe — May 27th, 2011, 1:01 pm
Awesome presentation, couldn’t agree more with your comment about treating food as medicine. It’s a shame most doctors don’t agree!
Kelly — May 28th, 2011, 10:11 am
“I don’t agree with the lipid hypothesis”, “We should treat food as medicine” – I love that you are becoming more and more well known, so that these truths can also become more and more well known! I’m wondering if you’ve taken much grief over statements like these? Not that it matters. The uninformed will “get it” eventually, when they can’t figure out why they have followed all the politically correct health advice and they’re still sick and overweight.
Kelly
Roxy Rogers — May 29th, 2011, 12:01 am
As someone who studied herbal medicine and learned that food “is” medicine, I also thought the “treat food as medicine” comment was one of the most important points made during the presentation. Dr. Oz has been bringing this up repeatedly on his show (thank all that’s green) and it’s my hope that his popularity and reach, as well as Tim’s, will help this basic foundational piece of common sense take root in our mainstream. It was very gratifying to see Tim as a guest on Dr. Oz, not to mention to have Dr. Oz say that his team had “vetted” Tim’s research. Great presentation — wonderful speaking skills, Tim! I have been buying copies of the 4HWW and now the 4HB for friends and fellow authors. If any group ever needed the 4HB it’s writers who sit on their tookus and live in their head all day!
For myself, I’ve lost 5.5″ off my waist and 9.5 pounds using the slow-carb principals. In addition to my writing I have a full time job in IT and I fully intend to conquer polyphasic sleep next! Thanks, Tim!!
Sarah — May 30th, 2011, 8:35 pm
I would love to hear why you don’t agree with the lipid hypothesis.
Josh Long — May 27th, 2011, 1:17 pm
Hey Tim, I think it was Smart Design in Objectified. They did the work for OXO. Great info in the video. You’re a marvel.
Jayce — May 27th, 2011, 1:36 pm
1-2 O’clock?
I am confused. What does that mean?
André Flett — May 27th, 2011, 6:49 pm
When looking at the clitoris, think of it as a clock on the wall(not digital, obviously) Then, think of where the hand on the clock is when between 1 and 2.
Nate C — May 27th, 2011, 1:59 pm
Great talk, I admire your love of data, do you have a transferable method of data visualization? Could a stranger pickup your notes and make sense of it all or is it a system only you can understand
Piotr — May 27th, 2011, 2:01 pm
Tim,
What watch are you wearing?
Sorry if its stupid question,
I just want to know.
Thank you in advance,
Piotr
Chris — May 27th, 2011, 2:14 pm
I knew from the get go that your methods = win just from the fact that you are a data analysis nerd, and fascinated with research (Fellow nerdling). Thanks for everything Tim.
One thing that occurred to me during your talk, when you covered Ritalin in your talk. I’ve been Bi-Polar since I was 16 and I’m currently on a Lithium/Lamictal/Wellubutrin cocktail, the side effects are not horrible but it’s enough that it is annoyance multiple times throughout my life. Have you come across any research or plan to involving Bi-Polar/Depression/Manic and treating the condition with food and/or supplements.
I appreciate everything you’ve done and have put out there. Thank you
John Fawkes — May 27th, 2011, 2:27 pm
Awesome presentation. Speaking of smart drugs, has anyone else here tried modafinil? I’ve been on the fence about it for a while, due to both the expense and the uncertainty about how healthy it is.
Justin — May 27th, 2011, 3:05 pm
John: Tried it. It definitely works, but I would only use it on special occasions where it is absolutely imperative that you avoid sleep to get something done (such as meetings while jetlagged). Frankly, I’ve found myself to be so much more productive working in 90 minute sessions with daily exercise, paleo eating, and 9+ hours of sleep per night than if I just try to grind things out with stimulants.
Drinking Yerba Matte constantly has a fairly similar effect as modafinil on me.
Brendo — May 27th, 2011, 6:35 pm
Tried it too, down to my last 2 pills of 10
Gives me 10-30% performance boost depending on what I’m doing. For me it’s similar to a high performance day when you’ve had a bunch of sleep, been eating well and find it easy to get into the zone.
Now only using on heavy jeglag days where I need to be switched on or when I’m overcommitted and need to push through.
Overman — May 27th, 2011, 2:34 pm
Tim,
Do you intend to do anything special for 2012?
-iOverman
Steve — May 27th, 2011, 2:36 pm
Hi Tim, great video!
I’ve just finished my first month of the 4HB slow carb diet, and have lost 22lbs so far, although I’ve visibly gained muscle so the fat loss is actually more than that.. Everyone who’s been watching me do this has asked how hard it is to follow the diet, but I’ve actually found it incredibly easy.. and that’s with being a strict lacto/ovo vegetarian.. with meat I imagine it would be even easier.
Thank you.
Tony — May 27th, 2011, 2:48 pm
The diet part of your book is decent. But you cant lift 500 lbs and you cant run an ultramarathon either so i was really disappointed.
Charlie Hoehn — May 27th, 2011, 5:21 pm
He lifts over 500 pounds here: http://www.youtube.com/watch?v=WL1XD81hYk0
Tony — May 31st, 2011, 2:32 am
Come on Charlie a rack pull in a smith rack?? (i can pull 180 kg after 8 months of training from the ground and he has been doing strength training for several years) He cant do a regular deadlift with 500 lbs.
Charlie Hoehn — May 31st, 2011, 3:00 am
You said he couldn’t lift 500 pounds. I merely pointed out the video that shows he did. I never said anything about deadlifts.
Dain — June 20th, 2011, 9:26 am
Hey Charlie,
Thanks for posting that vid. Interesting that Tim does rack pulls. My chiropractor (who was an olympic lifter in college and could lift 600+) recommends using a rack pulls for safety and and periodically doing a full dead lift if close to a competition. He says the rack pulls will increase the strength of your deadlift and it’s what he did in college to get a DL of 600+ in college.
Question I thought you might be able to answer: Tim mentioned that the process of deadlifting roughly 3-4 sets with approximately 3 reps was almost scientific with the results (loosely quoting). I was wondering if I was to apply the same principles of 3-3 in any other lift, for example, say with a shoulder press, I would expect to see strength gains in a similar pattern?
Thanks!
PS. I’m waiting for your own product launch sometime in the future
When that happens let me know and I’ll promote it any way I can. I’m a fan of your work.
Leonard Irwin — May 27th, 2011, 2:56 pm
Tim
Thanks for this interesting posting. Enjoyed the video very funny and informative too! Some of your insights are really startling. I liked your q and a with the host. Liked it as well.
Justin — May 27th, 2011, 2:58 pm
You hit a 650lb deadlift?! What sort of results are other people getting from effortless superhuman? I would especially like to hear the exact rep counts that people are doing that are getting huge results.
I have been doing it for about 5 months, maybe 3x a week on a good week and 1x on a bad week and have gone from maybe 250lbs to a 375lbs deadlift. i am 6’2″, 180lbs. I do 3 reps @ 95%, sprint, rest 5 minutes, 3 reps @ 85%, sprint. I do a full deadlift, then drop. Perhaps if I dropped at the knees I would gain faster??
Jason Rogers — May 27th, 2011, 3:15 pm
Video stops at the 4:07 mark with Chrome. Switched over to Explorer and its all good. Good stuff Tim.
Antonios — May 27th, 2011, 3:19 pm
Thanks for posting the video! I bought the 4-Hour-Body and it’s very interesting although I’ve only read a quarter of it. I’ve been into working out and food(as in kind of having an eating disorder) since high school wrestling as a freshman and throughout the years I think the best thing I’ve learned is how much people underestimate eating and cardio in getting big and ripped. What and how much you eat makes up easily 80% of losing that body fat percentage and gaining muscle and working out in general. People that go to the gym all the time are simply inefficient. If you eat right, going to the gym once or twice a week is plenty.
Christina — May 27th, 2011, 3:49 pm
Just stumbled across this site and downloaded both 4HW and 4HB. Anxious to get started so will be tracking my progress.
Matt — May 27th, 2011, 3:50 pm
What do you mean you “pulled” 650 pounds?
Are you claiming you deadlifted 650 pounds?
Derek — May 28th, 2011, 7:00 pm
yeah pulled means deadlifted
Michael Ramoneda — May 27th, 2011, 3:53 pm
Very cool presentation. I manage a bookstore in south Santa Clara county and I’m constantly hand-selling your books. I lost about 30lbs on your Slow Carb Diet and gaining mass back on Occam’s Protocol. It’s really inspired me to tackle everything of importance to me with measurable data and the scientific method. Thanks for the jump start.
Blake — May 27th, 2011, 4:26 pm
The video isn’t working for me either. It goes through the intro video and cuts to the first shot of the crowd and stops. It won’t load further and wants me to start over from the beginning. I’m running Google Chrome 11.0.696.71 on OSX 10.6.7. Hope that helps… Excited to see a new post and another talk.
Blake — May 27th, 2011, 11:55 pm
Used firefox and it worked. Great video. Thanks for sharing. I totally agree with the food as medicine. Such great words of wisdom there that we in the states need to address more.
Tyler Gillespie — May 27th, 2011, 4:30 pm
Tim- Great video and great tips. I’m working on a new fitness product at the moment. Your book has been an inspiration for me and my company. I will send you the link once we launch.
Algis Tamosaitis — May 27th, 2011, 4:56 pm
Great to hear you break down those actionable points. That’s the type of stuff I plan to tell friends who are disinclined to read the book. Question and answer was fun to hear also.
Archie Cunningham — May 27th, 2011, 5:14 pm
Very Cool Tim,
Your presentation is getting a lot slicker as time goes on, its quite a big difference from some of the first, like the one at TED a few years ago to now.
I look forward to having lunch with you at some point.
Take Care,
Archie
Greg — May 27th, 2011, 5:33 pm
Hi,
How can we get the slides from here? Great talk!
Todd Dosenberry — May 27th, 2011, 6:06 pm
Awesome presentation Tim. You are most definitely an inspiration. I was the shyest kid on the street back in grade school as well as middle school. Times have changed over the past year and I want to become a public speaker.
You got about 10 years on me so I will take my time
Keep it up!
Consume 30 grams of protein within 30 minutes of waking up | Mark's Daily Apple Health and Fitness Forum page — May 27th, 2011, 6:10 pm
[...] his 30 minute presentation through Next. Its on his blog in case you want to watch it yourself: The Shortcut to the Shortcut: The 4 Key Principles of The 4-Hour Body I love a lot of what he says and of couse disgaree with some of what he says. This is the same [...]
Alfons — May 27th, 2011, 8:10 pm
Tim, great to see you have so much willpower!! If you continue like this you will become an icon of mind-over-matter and analgesia!
Jonathan — May 27th, 2011, 9:08 pm
Great Presentation Tim!
You mentioned that Ritalin and Adderall have side effects. I take Focalin for ADD and have not seen any side effects. Is there something I should be worried about?
Thanks,
Jonathan
Stephen — May 27th, 2011, 9:18 pm
On nootropics:
I agree with Tim that the drugs he mentions are probably not good to take on a regular basis. What about some of the milder drugs that have positive cumulative effects and long histories of use? I’m thinking piracetam or herbs like Lion’s Mane, St John’s Wort, and Bacopa
Cat Alberts — May 31st, 2011, 1:12 am
Be carefull and do your research before taking herbs, because there are side effects. St Johns Wort affects liver metabolism, can lead to liver damage and makes you more sensitive to sunlight. Makes birthcontrol pills LESS effective and interferes with other medication. PubMed has a lot of research about it. I took it for 2 yrs when feeling depressed and now my skin is a bit uneven, every tiny scab leaves a darker mark. And I never took other drugs or drank alcohol in that period. Herbs can be every bit as effective and should be treated with the same caution and research as lab-created meds.
Qudimat — May 27th, 2011, 9:57 pm
I always look forward to the comment threads on this blog. Best community and following everywhere. Cheers to the New Rich and the Effortless Superhumans.
On modafinil, I tried it as well and logged the effects. It’s great, but I used to burn through the night to gain extra study time. I would like to use it again on lighter doses just to abstract the benefits and still go to sleep. Muscles need to rest to get stronger, after all.
Alexander — May 27th, 2011, 11:13 pm
Brilliant presentation Tim!
Got any tips on improving your presentation skills? What have you done to improve? How do you prepare?
- Alexander, Norway
Ashley — May 27th, 2011, 11:20 pm
I just read the profile of Tim Ferriss in the June, 2011 “Elle Magazine” on p. 194. Wow!
Aaron — May 27th, 2011, 11:51 pm
Hey, Tim, after seeing this video amongst others (such as the one on blogging) I’ve made you my role model for public speaking. I’m going to see how I can assimilate your body language and style in general to public events.
Any suggestions on what you think is most important?
Also, your most excellent idea: Phototracking + Minimum Effective Dose
Thanks,
Aaron
S. Leigh — May 28th, 2011, 12:37 am
Herr Tim,
Great video. I’m not a squeemish girl at all but the wince factor during the muscle biopsy was fairly high. You *are* the ultimate guinea pig!
Been a big fan of meletonin for years and yes, it’s hard to get in Europe.
I find magnesium and black current oil helps the body deal with jetlag. The black current oil combats dehydration that occurs during flights.
Interesting info on coconut oil. Will be trying that.
p.s. Loved the cricket symphony in response to your opening joke…
Alexa — May 28th, 2011, 12:37 am
What a genius! I’ve been hesitant to buy 4HB, but I was so intrigued by this presentation that I will buy it. Have you thought about making a film about all your research? It would be so fascinating to watch.
George Tee — June 4th, 2011, 9:45 pm
Hi tim, great presentation on the 4 hour body’s key principles. I like how you discuss every point of the principles. Also the best practices to use for endurance. You have a long length of experimentation. Injections on spine is kind of critical.
Ty — May 28th, 2011, 3:40 am
Great presentation. How long have you been public speaking?
athiban — May 28th, 2011, 4:08 am
Great presentation Tim !!
I need to keep the 4 principles in mind inorder to quickly hack into any venture that i take (be it bodybuilding, business, studies, relationship, etc)
The principles are :
1. Follow the Minimum Effective Dose(MED)
2. Take note of the Extremes by reading various role-models so that they inform the Means
3. Tracking and Loss Aversion are important for failure-proofing
4. Follow the behavioral changes which include 4 points
a) Make it conscious
b) Make it a game
c) Make it competitive
d) Make it small and temporary
Freddie Smith — May 28th, 2011, 6:24 am
Hello Tim,
I remember about a year ago now you drastically improved at public speaking but once again I think you’ve taken it up a notch. You look really relaxed on stage now and you aren’t phased by anything. I can’t help but think your experiences of having to constantly describe the best angle to stimulate the clitoris has something to do with this. :p I know you used to find it quite an ordeal to speak in public so to have people on here now aspiring to your level of confidence as a public speaker is truly something to be proud of.
All the best,
Freddie
Lawrence — May 28th, 2011, 6:28 am
I love seeing all these conferences. I feel like I am able to absorb any new information you have come across much easier since reading the book.
Larry B. — May 28th, 2011, 6:43 am
Hi, Tim. I bought 4HB as soon as it came out. I already had 4HWW and have enjoyed both and have gotten a lot out of them. I have a couple questions:
Being in my late 40′s I have experienced symptoms of what used to be called “feeling my age”; this now correlates to the symptoms mentioned in all the ads for “low T” treatments (low libido, low energy, moodiness, etc.) and I have started following the protocol I for boosting my body’s natural production of testosterone. My question is, is the inclusion of cold baths/showers a requirement to see the results referred to in your book? I am an over the road truck driver and it’s simply not possible for me.
Also, I am hoping that this protocol will result in an increase in optimism and energy that will make it easier for me to stick with programs such as the SCD and basic kettle workouts. I could easily follow such programs when I was in my late teens and twenties, even if the results were sometimes slow in coming. Now that I’m older, not so much. Did you notice an increase in energy and mood elevation when you employed the supplements?
Tim Ferriss — May 28th, 2011, 10:44 am
Hi Larry,
Thanks for the comment. The cold baths/showers are not a requirement, so you’re clear there. And, yes, I did notice increased energy and mood elevation while on the supplements.
All the best,
Tim
Veron Baker — June 3rd, 2011, 4:27 am
Hi Tim, got your book & just bought all the PAGG supps, also chromium & cissus (from bodybuilding.com from all your links in the book). I’m 5’4, female & 132lbs/60kgs- the goal is 110lbs/50kgs (as much fat as possible, preserve muscle with your kettleball workout). I’m “fineboned” so its a good weight/fat level for me.
Questions: (1) to REALLY accelerate progress can i stack a morning dose of ECA with it? (2) does “slow-carb” only work for men/overweight-fatter-than-average men/women – from the appendix/data/ these comments it looks like most participants are on the “fatter side”/overweight, e.g. your dad and other examples in the book who were 111kgs, the leaner girls only lost fat cell apoptosis. I’m using LifeExtension Green Tea 326.25mg/capsule x 3/day in the AGG (your recommendation) – so to stimulate apoptosis we’ll need to triple the dose (to 3capsules x 3x/day). Do we need to increase the other AGG doses too?
I’m starting on Monday – so excited! Thanks
Yoeri — May 28th, 2011, 6:47 am
@ Tim and maybe also Justin:
How does the deadlift progression looks like? In the presentation you mention 2-3 reps for 3 sets, and in the book chapter also specific reps and percentages, e.g. 1 set of 5 reps @ 85% 1RM Deadlift. But did you always lift the same weight, or adjust by testing 1RM from time to time, or make always small adjustments/cycle as in Pavel’s Power to the People?
Thanks for the clarification in advance!
Justin — May 28th, 2011, 7:17 am
I have very little experience with this stuff, but so far if I was able to complete all 6 reps on my previous workout I up the weight by 5kg. Who knows if this will continue to work for me as things are starting to feel pretty damn heavy at 375. 400 here I come!
Tom R — May 28th, 2011, 8:13 am
I purchased the 4HB in January. Since then I’ve lost a firm 22lbs and have increased my athletic performance and never made it past the first 150 pages. I fell short in some of the basic steps of recording the process but I don’t care because of the results. I get daily compliments and have never had more energy! This sounds so crazy but I know these changes are forever and don’t feel like I’ve compromised my quality of life in-fact I’ve given myself more time on the planet as a result of this book.
RacerX — May 28th, 2011, 8:14 am
Good info Tim. The book is great.
Not crazy about all the audience pans with the video tho. Looks cheesy.
Phil — May 28th, 2011, 8:19 am
Tim quick question. What is the the most effective and expedient way to raise my subconscious money thermometer? In your opinion?
Love your books and your philosophies.
Thank you for all you do
Phil from Calgary
Paul — May 28th, 2011, 8:21 am
I guess I’ll have to wait till I can get a faster download. It keeps stopping a few minutes into the video.
I’m working on my dad as well. He needs to lose 60-70 pounds. Wish me luck.
Jamie — May 28th, 2011, 8:25 am
Tim,
Thank you for the 4 Hour Body, 4 Hour Work Week and everything else. I want to see this whole video, but have tried it in 3 different browsers and it stops playing a different points and will not continue. Is there another web link to watch this? Flash can be sooo frustrating sometimes.
thanks.
Jamie — May 28th, 2011, 11:13 am
Update: I could not get any browsers to play the whole video until I choose to see it in HD 720p. Have no idea, but it worked. Hope that helps some others.
cheers.
Greg jones — May 28th, 2011, 9:24 am
Hi Tim. I have been using 4 hour body for one week. Bought the book, OUTSTANDING. I also ready your 4 hour work week. I am looking at life differently. NR
The ice showers 10 minutes morning and night have not only helped me burn fat, it really gets my energy level to new highs. That alone, has made a huge difference in my physical health.
For a guy in his late 40′s, this has been outstanding. Continued success. I live in Santa Rosa and would love to hear when you will be presenting locally in the near future on four hour body and/or work week.
Greg
Cedric — May 28th, 2011, 9:25 am
Hey Tim,
good job. I’m usually not fond of your presentations, I always thought you lacked the charisma needed for that… but I have to admit that this one was great
Really interesting
FrF — May 28th, 2011, 9:27 am
“Minus the hair” (21:55 in the talk): I’m sure Tim will crack that conundrum, too
Actually, whoever *does* solve it will get very, very rich as well as earn the gratitude of millions of hair loss sufferers. Unfortunately hair loss is a set of really tricky problems, though recently companies like Histogen and Follica (to name just two) made some inroads.
traci — May 28th, 2011, 9:37 am
I couldn’t watch this either. It would be wonderful if you could post an article or bullet points on what the 4 key principles are. This would help us reference specific material in the book as well. Thanks!
sandy — May 28th, 2011, 9:49 am
Video froze as you were talking about your father. Do you have this in a written transcript? Thank you, Sandy
Ben Greenfield — May 28th, 2011, 10:00 am
The “agile pedophile” joke sounded like it fell flat. I thought it was hilarious.
Ken — May 28th, 2011, 10:18 am
Great presentation and video. On the slow carb diet right now.
scott — May 28th, 2011, 10:34 am
Great video, at least the parts I was able to watch. On 360p It cuts off at about 2 minutes, and on 720p at about 12 minutes. Is there an alternate link for the video you could post? thanks
kristoffer — May 28th, 2011, 10:36 am
Please post to youtube! so that i can watch this and it may increase the view count as well. Anything you post, Tim Ferriss, should be heard!
Jens — May 28th, 2011, 10:36 am
Tim,
I have been following your stuff for a while and it all works for me.
Would love to have a 5 min talk or skype with you. I know you don’t usually do that.
Here is one of my important issues.
I noticed you are also suffering from hair loss.
Why not use all your knowledge, position etc. to do research on finfing a way to fight hair loss? If anyone could have a good approach then it’s you!
PS just lost 10kg in 60days with slow carb
Regards
Jens
Dmitry — May 28th, 2011, 11:08 am
The part about melotonin for jet lag really peaked my interest. It went by really quickly…is it 6-9mg before the time I want to go to sleep at my destination for a few days? I’m going to Beijing from San Francisco in a few months so i’ll be going 9 time zones to the west so any help would be appreciated.
Garry Fitzpatrick — May 28th, 2011, 11:17 am
Please post to youtube. Video isn’t working.
Brandon — May 28th, 2011, 12:48 pm
I love the lenghts that Tim will go to get the results, and even more than that provide us with a much less demanding and painful path to the pot of gold at the end of the rainbow… Priceless book!
Aaron — May 28th, 2011, 12:50 pm
Great post as always Tim! Quick question in light of your 30 grams of protein within 30 minutes of waking…what are your thoughts on intermittent fasting and the benefits derived in hormonal response (boosting HGH) etc?
Aaron — May 28th, 2011, 1:07 pm
I know there are many ways to implement this but I was specifically referring to not eating from your last meal the day before until late morning after your workout when you ingest 30 grams of protein 30 minutes after your workout. Much in the vain of the Warrior Diet.
Eric D — May 28th, 2011, 1:19 pm
No problems with the video here.
I thought the Melatonin tip was smart. I just started using Melatonin about a week ago. I’ve had better sleep this past week than I’ve had in many years–possibly ever. I went from almost no dreaming, with the occasional nightmare, to a consistently FULL night of vivid, positive, memorable dreams. I wake up an hour or two earlier than I used to, feeling like I’ve had 12 hours of amazing sleep. I’m inclined to conclude that my REM sleep has been greatly increased. For anyone with sleep problems, I’d suggest giving it a try.
Armi Legge — May 28th, 2011, 2:00 pm
Tim,
I thoroughly enjoyed your presentation and wanted to put in some thoughts on gene expression.
My father is a 45 year old endurance athlete who over-trains. He rides his bike, runs, and swims for hours without any real intensity and always at almost the same pace. He doesn’t have many performance goals, so this really isn’t a big issue, but the astounding thing is his lean mass.
He lifts weights less than 45 minutes a week, and yet he is extremely ripped. When you compare him to other endurance athletes that we both train with, he looks like a body builder.
I’m a 16 year old triathlete on a High Performance Team and train a ton, and have always been pretty skinny. 5ft 8, and 113 pounds. I eat Paleo with a few modifications (I like to experiment;), and have been testing out some theories on gene expression.
For years I’ve always done functional weight lifting, but never with any goals beyond injury resistance and hormonal balance. Recently I started doing some more focused work on my bench press, squat, and dead lift. In 10 days I went from barely being able to do 12 reps with the bar (45lbs) to 90 pounds of 12 reps. In 10 days!
My total reps of training in those ten days?
108
I did three bench press workouts of 12 reps each, with 3 sets in each workout.
It wasn’t a lack of confidence or poor technique at first that was holding me back. I seriously just put on muscle with almost no effort. I can’t say for certain since weight fluctuations are so unpredictable, but I feel sure I put on lean mass.
I took no new supplements and my diet was unchanged during this time.
The crazy thing is I am still doing tons of endurance training that normally “erodes muscle tissue” I actually do almost all my workouts in a fasted state, and still am able to put on mass in a heartbeat.
It seems I have the ability of an endurance athlete, paired with a mesomorph’s genes.
I’ll be doing more tests like this soon, and I’m finding this very interesting.
Thanks for all your work and getting tissue biopsies so I don’t have too!
-Armi
Rob — May 28th, 2011, 3:14 pm
Great talk but the editing isn’t very useful. Often we don’t see what’s being shown to the crowd.
Julio — May 28th, 2011, 3:41 pm
I loved your work in the four hour workweek, but I am pretty disappointed with the 4 h body. When it sounds too good to be true, it usually is. I bought the book and followed the diet to the T, but I got nowhere close to the results claimed by the book. Also,you know that the Colorado experiment that you mention as the basis of your training was a hoax. The guy never put that amount of muscle naturally, he admitted using steroids and he had previously lost 30 lbs of muscle, so most of what he did was gain back that muscle while using drugs and working out high volume training somewhere else.
Paul — May 28th, 2011, 4:10 pm
Thanks for sharing and explaining these principles, Tim. It’s very helpful to see your general approach to solving problems.
Josue Diaz — May 28th, 2011, 4:36 pm
Tim,
I always enjoy your talks. Usually such a wide range of hackable subject matter.
Outside of the $10 T-Bar (very cool, btw!), where is a good source for cheap kettlebells? You’d think those things were made of gold!
I’m 80% done w/4HB. It’s been a great ride. Even though you suggested not really reading it from cover to cover and focusing on specific areas that are relevant to one’s situation, I’m still interested in many of the chapters.
Thanks for bringing such a unique approach to many areas in life.
Be good,
Josue
Alberto — May 28th, 2011, 4:39 pm
Did anybody figure out how to watch this in its entirety without it reverting back to the start?
Jennifer — May 28th, 2011, 4:40 pm
Tim,
When I was 35, I figured I’d be confined to a wheelchair by the time I was 40. Tired of Doctors telling me if I would just loose weight I’d feel better, I began my own research. I could barely walk because of chronic pain. I found Sally Fallon about 2 years ago and began adding saturated fats back into my diet I quickly began healing and regaining my health. Now, using 4HB I’ve been tackling the weight loss portion, so far I’ve lost 15 lbs in 6 weeks, which doesn’t sound as remarkable as some of the results you’ve shared, However, I’d been loosing the same 3 lbs over and over again since my third child. Between you and Sally, I am not only can walk at 40, I can run, swim, jump and otherwise do whatever I want to do.
Thank you!
DreWard — May 28th, 2011, 4:51 pm
Brilliant host at the end. haha
Eli — May 28th, 2011, 5:12 pm
Dear Mr. Ferriss,
I have a question for you. In your research have you come across any ways of getting rid of scar tissue, in particular hypertrophic scar tissue? I have a noticeable amount of hypertrophic scar tissue on the back of my head as a result of a brain surgery I had when I was 7. I have done cortisone shots and that has flattened and improved the color of the scar to a degree, but they are still very visible. Do have any methods for getting rid of hypertrophic scars, or at least making the color of them match the surrounding skin?
Eli
Derek — May 28th, 2011, 7:04 pm
Prolotherapy? was going to get that instead of ucl reconstruction, but got reconstruction instead. Hurt it again playing baseball though. I heard prolotherapy simply creates a bunch of scar tissue?
Thanks
Doc Kane — May 28th, 2011, 8:18 pm
Tim,
…just wanted to say that your presentation chops are really getting tight. Nice job on this one.
D
PCU — May 28th, 2011, 8:27 pm
Glad I watched this at my computer. Opened up a bunch of links I have to go through. Zeo, dietsnap, netflix for objectified (immediate play btw)… I loaned the book to my friend and have to get it back. Every time I watch one of your awesome videos, it just drives me to read the next chapter.
Mike — May 28th, 2011, 8:44 pm
Can you post an alternate link or a download site? The video stops and restarts in random places; I can’t get past about half way. I’d also like to see what is on the screen behind you.
Nahyan — May 28th, 2011, 9:18 pm
Good stuff + thanks for the link to NEXT conference website.
That will come in very useful, browsed around and found some wonderful topics being discussed.
Jeff S — May 28th, 2011, 10:03 pm
Great video. Just got the book. Lost 9 pounds in 3 days, just slow carbing. 10 more to go. Very interesting work you’re doing here Tim.
Jop — May 29th, 2011, 5:48 am
tim, what ultra are you going to do?
I am training for the 100k winschoten IAU World Championships
because i have a knee injury I do a long run every other week (20k max)
and run no more then 3 times a week.
I use some of your ‘techniques’ to help me survive the ultra and complete a 70.3 ironman 1 month before winschoten.
Drew Griffin — May 29th, 2011, 9:31 am
Tim, fantastic presentation. Thanks. I have your book now and am eager to dig in. I like your suggestions of making small adjustments to achieve significant results and thank you for all of your efforts and sacrifice to present your research for our benefit. As a wound care nurse I am intrigued that small adjustments can yield beneficial results that help aid in wound healing. Sadly, I have not practiced a healthy lifestyle and have gained weight. At 5’8″ 235 lbs, I need to change that. Following ‘traditional’ recommendations of endless hours in the gym and exercise fads makes weight loss and healthy lifestyle seem unattainable at times. I am encouraged by your recommendations of food journaling and photographing ourselves and foods. Seems like it would be fun to do a case study on myself. Thank you.
Ryan Steinolfson — May 29th, 2011, 10:39 am
I really like the idea of holding myself accountable with my peers. I am going to apply this same concept to creating content for my website/blog and my YouTube channel etc.
I find if I am not held accountable I will not be as likely to do it.
I am going to have some of my peers hold me accountable to creating blog posts etc.
Speaking Agent — May 29th, 2011, 10:57 am
Low carb summer here I come!
Wes — May 29th, 2011, 11:49 am
Tim,
Great Stuff! I particularly like the blip about training to increase fast twitch muscle fiber. I used to be a SAQ coach for soccer and couldn’t stress how true that statement is. I am interested in your hypothesis on melatonin, I used to take it with varying results. I often would wake up prematurely and not be able to get make to sleep.
vishal — May 29th, 2011, 2:14 pm
Hi,
Have heard about you before and have just purchased your book should be delivered in two days or so . Looking forward to it also by the way your video has some problems it freezes around 8 min in.
Cheers,
Vishal
David Koski — May 29th, 2011, 5:54 pm
Dear Tim,
You are truly inspirational, and have transformed the way I think in many ways. I admire all of your work, and I am working diligently to put much of it into practice. I would love the opportunity to reciprocate the positive impact you have had on my life, and I can only think of one way to do that.
I can make you a better speaker. And I can do it in less than two hours.
Sincerely,
David Koski
Krista — May 29th, 2011, 5:54 pm
Hey Tim. One week on the four hour body diet and I luv it. Binge day was yesterday and made the whole thing (calorie restriction) really bearable! This judo mom is really happy to have discovered this.
Zeb — May 29th, 2011, 6:01 pm
Tim,
In the four hour work week you mentioned how you were able to gain acceptance into an Ivy league school through unconventional means and that you actually wrote a method of doing the same. Is there anyway I could obtain or purchase that method? Thanks.
Karen — May 29th, 2011, 7:53 pm
I was told that I have adrenal deficiency. All my hormones are off. I know that you had similar issues. Any recommendations?
David — May 29th, 2011, 8:42 pm
Tim
So are you releasing any details on your upcoming ultra? I’ve been a distance runner for a long time (I’m 48) and have struggled with injuries continually. Since reading 4HB an reading Bor to Run plus a number of barefoot running clinics I’ve moved to barefoot running nd have dratically increased my speed and distance. I’m writing tis comment after just completing a run arund Ayres Rock in the centre of Australia. If anyone gets the chance this is one of the best places in the world (and the most remote).
David
Jeff S — May 29th, 2011, 8:53 pm
I also had prolotherapy in 2005. I had constant lower back paint and I would “throw it out” a few times a year. My doc diagnosed that I had overstretched ligaments, creating a hypermobile joint. After 2 sessions, it never felt better. And I havent “thrown out” my back since. The ligaments got thicker and stronger. One of the best things I’d ever done.
Josh — May 29th, 2011, 11:55 pm
“That’s the most agile pedophile I’ve ever seen.” haha Glad you found that funny Tim.
Found the presentation enjoyable.
You can talk crap about anything and I’d find it riveting (not that your presentation was crap!)
tonys — May 30th, 2011, 12:59 am
Tim,
Just a quick testimonial attesting to the effectiveness of slow-carb (just the food, no cold showers, no (P)AGG), using the crude method of measurement:
1. starting weight: 238 pounds
2. six weeks later: 216 pounds
You’re doing a great thing, man. Keep it up.
Richard Howes — May 30th, 2011, 1:05 am
I have read the book (Kindle edition), and found it fascinating. What I haven’t managed to do yet is apply it to my life. I am one of those people who read, analyse, digest, plan… ad infinitem.
This video reminded me to select a very small subset of things to do, starting with a subset of ONE, and to that. Starting this afternoon!
Brian Cormack Carr — May 30th, 2011, 4:16 am
Perfect timing! I’ve just finished The 4 Hour Body and was about to make myself a summary of the key principles to refer to. This fits the bill. Thanks for distilling such great info into the book, and then distilling it again into this!
Omar — May 30th, 2011, 4:17 am
Hi Tim,
You mention that full-time eating was the hardest part of growth. Vaguely speaking, would this method work for someone who ate plenty, but not as much as you did? Would you need any adjustments to the frequency or intensity of the workouts?
Thanks
Brandon — May 30th, 2011, 5:07 am
Tim,
I am 24 years old, I have been an entrepreneur for 6 and run 3 successful businesses. Every time I can begun to fall into the wheel of working 15 hour days. I make a decision that this won’t happen again. I have done business in Toronto, Vancouver, Brisbane, Houston, Munich and I am moving to Aix-En-Provence in September. I would love to meet you. I noticed you were in Berlin and I would have loved to head up there but I ran out of time by the time you were there.
If you are in Munich before the end of August I would love to meet up with you and talk about business.
Tim, you are an inspiration to myself and I have now got my brother-in-law (UK pro golfer) and my sister (journalist in a few countries) on to your books and theories. Most books I read are complete and utter crap but I think the 4-hour body has had the most relevant information of any business/ life related book I have ever read.
Cheers!
Brandon.
Philippe C — May 30th, 2011, 6:49 am
You said that you have doubts regarding the link between cholesterol/lipid and heart diseases… Can you be more specific??
Janet Beauchamp — May 30th, 2011, 7:23 am
The opening joke about an agile pedophile is in extremely poor taste. Who jokes about that?
Judo Mom — May 31st, 2011, 8:12 pm
Generally i find that people that enjoy humor once in a while – joke about this kind of thing. …uh. its a joke.
David Brains — May 30th, 2011, 9:51 am
Those new perspectives muscle hypertrophy are insane! (*runs to store to get 4hourbody*)
Eduardo Zambrano — May 30th, 2011, 1:28 pm
Hi Tim:
I saw on the video that you’re training for an ultramarathon. Consider joining the GoRuck Ascent, a 100-hour adventure on early September where a group of active duty Green Berets, a group of hardcore athletes and yours truly will wear some heavy packs, climb a few 14k peaks in Colorado, run/walk/ruck through some local towns and cities, learn some fun/useful mountaineering, survival, and medical skills, and of course, toss back a few beers around a bonfire.
We’re doing this to raise funds for the Green Beret Foundation, and we’re using First Giving (just like you do for your own causes) to do it. My blog has all the information about how to participate, and how to give.
Come join us!
Eduardo
Anne — May 30th, 2011, 2:39 pm
Dear Tim, you mention in the book that your dad took a protein shake to aid consume the required 30grams of protein per meal – can you give any recommendations or what kind of formula i should look for?
I’m not a big meat eater..am using eggs and chicken as my main source of protein..and am finding it really hard to get enough protein.
I’m from Germany, 27 years old, 120 pounds…and wana get into the best shape. In your words – make my friends say ‘what the *** have you been doing’
Thank you for your help!!
PS: Kettle bell is sitting in my kitchen for swings every morning!
Allan Gregoire — May 30th, 2011, 8:44 pm
I personally have found small, gradual tweaks to be most effective whether it’s weight loss or gains in muscle. Recently, I decided to do three small things with my diet. #1 was to add one small meal (for a total of four meals for the day) midmorning consisting of 1/2 cup of almonds midmorning. #2 was to have a vegetable rich salad as one of the meals for the day (lunch or dinner). #3 was to drastically cut back on sugar. No creamer for my coffee and since I couldn’t do without that, I gave up coffee for a month. I allowed myself once a week to indulge. On the exercise end, all I did was incorporate 5 to 10 minutes of shadowboxing to my usual routine.
Approximately a month later, I was 16 pounds lighter (from 203 to 187). To put this in perspective, I haven’t weighed 187 since I was in my 20′s (I’m 45). Also, I was a little concerned with how easily the weight did come off and actually went to the doctor for some blood work to rule out some possible pathology as the reason for the rapid weight loss. Thankfully the tests revealed no pathology at work. Again, a few small tweaks produced huge results!
Hidayat — May 30th, 2011, 9:43 pm
Hi Tim,
Love your book. Just a quick question. In adding muscle, is it ok to eat white carbs specifically white rice?
Kel K. — May 30th, 2011, 9:54 pm
Hi,
Love the 4HB book!! I’m telling everyone to read it.
One comment…. I’ve had amazing results with apple cider vinegar. In your book, you used it to test blood sugar (if my memory is correct) and didn’t see much of a result. Personally I found it takes 2 weeks to take effect. Also, you need to use unpasteurized, unfiltered apple cider vinegar. 1TB morning and night. The cloudy stuff in the vinegar is what creates most of the positive effects, which is only in unpasteurized/unfiltered.. One example: I would get a sinus infection every 6 weeks (Take antibiotics for 4 wks then 2 wks later get another one). Now I have only had 1 in the last 1.5 years!! I took it all through my pregnancy to control my blood sugar. (I started on it at month 3, when my Dr. warned I’d need to go on drugs to control my sugar) He said he’d never seen anyone, with my numbers, control their pregnancy sugar without drugs. I can go into detail about why it works, but I won’t here.
My point is that if you ever are curious, or have the chance, please take another look at it.
Michael Watson — May 30th, 2011, 10:18 pm
Thanks for posting this up Tim. I would not have known it was on, and I bought the ebook version of the 4HB book, on the strength of the 30 grams of protein within 30 mins of waking tip. Awesome.
Brandon Weaver — May 30th, 2011, 11:16 pm
Tim,
I’ve been struggling to rehabilitate my knee after ACL reconstruction over a year ago. It’s visibly smaller than the healthy knee, and just doesn’t have the strength it needs. Is this something your book would cover? I’m hoping for 1 or 2 things to incorporate into my routine. I seemed to hit a ceiling while still in physical therapy and just haven’t been able to improve since.
If you have an idea I’ll send you before and after photos.
Thanks
Luc — May 31st, 2011, 3:38 am
Hi Tim,
Your mention of adderall was very curious. I’ve been diagnosed with ADD but have been reluctant to try any medication. I’ve been researching adderall but have found no useful information on it. When it comes to researching it online, the internet seems to be saturated with the cases of high school and college kids taking it to study, not for ADD.
I know you’re a busy guy, but please I beg.. help in my decision making by quickly telling me what you know about it. What side effects do you talk about? and do you know any alternative treatment, resources? Thanks!
Jonathan — May 31st, 2011, 3:27 pm
I have ADD and have tried Adderall and many other ADD drugs. I highly recommend Focalin. Focalin is just using the active ingredient of Ritalin. Works well with no side effects.
Mike — May 31st, 2011, 4:27 am
Hi Tim,
My names Mike. I am 20 and a I’m a self employed solo home and wholesale dairy supplier in the UK. Im looking for a major lifestyle change and most importantly a major physical appearance change. I am in no means unfit or bad looking but I would like to truly see what pertential i have by coupling my determination and work lead healthy and exercise prone lifestyle. As i wish to do in business in time. I have started my business from nothing and now consider myself well established and personally successful in my trade. This leads me to believe i have the will power and determination while high ambitions lead my motivation. I stumbled accross your site and have been in genuine ore since. A very well done sir, especially with 4HW! I am currently reading 4HW and intend to read 4HWW. Given, this might take a while. I would love to and also intend to set up a blog of my own recording my results and progress. Not just in weight loss and fitness but also in my business and social life. But as a complete and utter novice, i have no idea where to start. So i figured i should go straight to the ‘T’ man himself and see where you started out. It would be nice to understand about your young background in business too. See how you started out in that sense, any links to posts which outline this? And by the end of 4HW do you think i will completely be able to sculpt a full lifestyle plan for myself? including both exercise and diet to achive the goal i desire for the longterm? My appearance goal is much like nearly every guy here, im sure i don’t need to explain. Can the same goals be achieved even when taking my unsociable working hours into consideration? Im far from the common 9 – 5. lets just say i work nights. I have so many questions as you can tell. Just a brief reply with tips and links would be very much appreciated. Im very eager to start out on the best foot possible. Thanks alot Tim!
All the best,
Mike.
Becky — May 31st, 2011, 6:53 am
Great presentation Tim, thanks for sharing it with all of us!
Dave — May 31st, 2011, 9:11 am
Why do you promote Almond butter much more so than Peanut butter? Is it the Vit E content or the possible allergens in Peanut? Thanks
Andrew Stafford — May 31st, 2011, 10:07 am
Tim –
I am a frequent international traveler to Asia and South America for over 5 years. I use melatonin for sleep on planes (over-night only) and while in-country at bed-time. I have been able to reduce and nearly eliminate jet-lag by managing my circadian rhyhm and the amount/timing of the melatonin I ingest.
I would ingest one dose of melatonin (5mg) 1 hour prior to boarding any over-night flight >7 hours. I would not ingest on any daytime flight where I am following the sun. Once in-country reduce take 3mg’s of melatonin each night in-country and ingest at approximately 9pm local time.
Best practice is to take a day-flight (window seat) overseas and keep the sunlight on you to extend the phase response curve (PRC) as much as possible and have nearly zero jet-lag. The sunlight is likely to piss a lot of people off by keeping the window open, but F them.
Finally, when you rise in the morning you should eat your protein w/in 30 mins then get sunlight on your face/body immediately (minimum 30 mins) for about an hour. Example in Tokyo (http://on.fb.me/mhC8Dd).
I found this to be the best way to reset your circadian rhythm as suggested through phase response curve research.
All the best, Andrew
Theresa S. — May 31st, 2011, 1:19 pm
Hi Timothy,
My husband was lucky enough to see your presentation at SXSW and has been saying ever since that we should read you book. So I purchase the ebook. While my first day seemed to go well, by the middle of the second day I found I had contracted food poisoning and am still recovering (nasty stuff).
Despite that, we are loving the diet. Sushimi is among our favorite things and due to my heart issues, it works well with the Omegas, and my husband is a meat eater so any excuse to eat steak is a good one.
However, I do have a question. In the book you state no fruit and I totally get why, but in the Appendix in some of the recipes they require berries and fruit. I’m assuming this is for after workout scenarios…correct?
Also, I have a great recipe that I found a while back and we absolutely enjoy called Latin Chicken. The only questionable item is Sweet Potatoes, but if I’m correct, they are permitted. I will be happy to share the recipe with you and your followers if you desire…should the sweet potatoes be acceptable.
Thank you for writing this book and the validation of the science behind why something works. I love the GA portions. Being a mom of a Sensory and ADHD child I get into to the GA excerpts for just about everything.
Thanks.
FredW — May 31st, 2011, 1:52 pm
>“Minus the hair”
Propecia does work to keep the hair. I know Tim puts a high priority on testosterone and libido, but so far, I haven’t noticed a difference in two years of taking it. I am taking half the normal dose to hedge my bets a bit though. (.5mg) which is 1/10th the dose prostate patients take.
I didn’t see anything on DHT or hair in the 4HB book, except a brief mention when describing the way a particular steroid works.
Is it a bad idea to take Propecia? Are there long term risks, like the risks of adrenal fatigue from long term stimulant use?
Michael Lee — May 31st, 2011, 3:34 pm
Hey Tim, It just dawned on me about the sugar water deal!! I had Tennis Elbow for months and months and couldn’t get rid of it no matter how many of those contraption at Walgreen’s I tried. I was admitted to the hospital for something and they gave me an IV of dextrose and water and the Tennis Elbow was gone! Now I know why.
Nick — May 31st, 2011, 11:45 pm
There are a few things I’ve noticed with sleep aids that don’t have anything to do with pharmaceuticals.
I highly recommend Melatonin supplement as it eases your body into sleep usually. My girlfriend swears by it and has always had trouble sleeping. I find that when I take it that it gets me to sleep quite quickly but I don’t usually take it because I can get to sleep regardless because of my past meditation and sleep technique history.
For cognition, I found two supplements which are both Ginseng and Ginkgo Biloba. These are both said to ease mood, improve cognition, along with other good benefits. Let me know Tim if you find anything else on these two supplements.
Jay Savoor — June 1st, 2011, 2:18 am
Hey Tim.
Am following the diet religiously for 2 weeks now with very good results. Amazing.
Wanted to ask you about Quinoa and if it is ok to have it as part of the slow-carbs diet. I notice you talk about it later in the book but I have yet to get to that part.
Would be great if you could let me know!
br … Jay
David — June 1st, 2011, 11:21 am
Jay
you might want to check out the ‘housecleaning’ post where a huge amount of people has already posted an even huger amount of comments about T4HB related aspects. I am pretty sure that I have seen comments/questions about Quinoa:
http://www.fourhourworkweek.com/blog/2011/01/21/housecleaning-and-clarifications-blog-content-4hb-corrections-competition-winners-slow-carb-mistakes-and-more/
David
David — June 1st, 2011, 4:04 am
Tim
This is probably totally out of context and never the less something that probably you’re not the right person for. I’ll nevertheless give it a shot, since you’re also involved in economics, business, investments etc.
Mark Twain’s phrase about stopping and reflecting when you find yourself on the side of the masses appears to be a big factor in your general philosophy. With all that economic crisis going on (I am based in Greece, right in the middle of the crisis, so to speak), I was wondering:
Theoretically speaking, how would a Tim Ferriss approach that subject of getting out of the crisis? I mean: there are a couple of ‘main stream’ opinions that the masses seem to follow. According to your philosophy of thinking of “What would happen if I did the exact opposite?”, what do you think could/would be the outome??
As I said, probably a totally bollocks question but just out of curiosity I thought of asking. And hey, maybe a new goal for Tim Ferriss: saving the world… hahaha
Regards,
David
michelle Wood — June 1st, 2011, 7:11 am
Dear Tim
Great presentation!
You rock in the physical and mental body elements and seem to have emotions under “control!” So what’s your “spiritual” theory. Also I wanna know if you have ever tested some breathing techniques, if so which ones??? As you train to run a marathon…your breathe is your key to effectiveness. I would be so cool to test the effects on playing with opening your breathing system as 80% people only use 20% of your breathing system?? …Have you tried transformational breathing? I have some great guys in the US I could connect you with. I am in SA….
Also ever heard of a guy called Mihály Csíkszentmihályi and his Flow theories:
http://en.wikipedia.org/wiki/Flow_(psychology)..
You are a great example of why things work for you as your are in “flow”, high challenge vs high skill. Would love to see what you think about this? You are like Mihaly’s living proof of the flow guy, but still want to understand is your heart or mind in the driver seat…are you creating or proving? maybe both?
Intrigued!
Mish
The theory is the way your breathe is the way your live?
Kevin Harvell — June 1st, 2011, 10:27 am
Tim,
I am compelled to thank you for everything you have done for me. As it relates to this post, I got your 4 hour body book 2 weeks ago, and devoured reading it because I loved your 4 hour work week book just as much.
About me: skinny tall (Currently 6’4″, 160 lbs, 24 years old) dude who lost 20 pounds after spraining ankle rock climbing. I am going to take you up on the ART Therapy for my ankle because it still thwarts me! Just haven’t gotten around to it yet… However, I have started following your slow-carb diet with almond butter milk concoction (MMMMmmmmm) and have gained 8 pounds of muscle my first week (Now 168 lbs). Your workouts are so easy as to be shameful if you cannot complete them, and I got my six pack back almost instantly. You are awesome for sharing this knowledge.
Secondly, I was a wannabe entrepreneur making sandals every once in a while. Well, I read your 4 hour work week book 2 months ago, and my sales QUADRUPLED last month due to me outsourcing design jobs to make the site more professional looking. I have another entrepreneur idea, just don’t have the time with working full-time, and full-time student, among many other things. You are busy, I won’t waste your time with the details. I know that you have made me a lot of future dollars, and am very thankful for you.
All of this being said, I owe you a drink or two, bro.
More thanks than I can give,
Kevin Harvell
Tim Ferriss — June 2nd, 2011, 10:52 pm
Thanks for the kind comment, Kevin. Felicitaciones!
Look forward to hearing what you do next,
Tim
Stacy — June 1st, 2011, 11:34 am
I have been on the 4hb diet for about a month. I have lost maybe 5 lbs consistently. I have cut all dairy, bread, etc. meals consist of meat, beans, and baby spinach usually. Eggs, turkey bacon and spinach for breakfast. I have lost minimal inches. Any suggestions?
Daniel — June 1st, 2011, 1:54 pm
Tim,
What happened to the followup of the ultra?
The link is in the book, but still nothing!
Daniel
David — June 1st, 2011, 10:46 pm
Daniel
I have also been waiting for that
I did have the chance to talk to Tim for a minute in Berlin about his running plans because I was kind of disappointed about that. He informed me that he has suffered from a plantar fasciitis and that his goal is to run an endurance race by end of this year.
BTW: since I was a bit disappointed about the empty ultra page before I learnt about the injury, I started to record some ‘where the *beep* is Tim Ferriss’ videos before some races I ran, hoping to motivate him and others to join in, see here:
http://www.youtube.com/watch?v=EyT3wtORFPI
http://www.youtube.com/watch?v=86kybyPDhSs
Actually video nr 3 is ready, despite the fact that I know now about the reason for the delay. But it’s kind of fun, so I might just continue with the videos
Of course, the injury is a pretty good reason for the delay. And I am sure Tim is eager to achieve his first ultra
Regards from Greece and ‘keep on running’,
David
Toki — June 2nd, 2011, 1:39 am
Hi Tim…..you are a rock star, I could hardly watch the beginning of this video! I have a question about the diet. Is chicken broth okay to eat? I have made a chili according to your diet but I use chicken broth as the base and was not sure if that has a negative effect on the diet. I also add a little bit of chili oil, but other than that the ingredients are on plan. I am also curious as to whether or not I should be following the “last 10 pounds” Chapter…..I am 5’5″ and weigh between 117 and 120.
I live in Honolulu, and find that making food at home is the easiest way for me to follow your diet. We have lots of Asian food and ppl sometimes look at me crazy when I ask them to sub the rice with an alternative…lol!
Toki — June 2nd, 2011, 2:39 am
oh and I forgot to mention that as far as weight goes I would like to lose 10 more pounds but as far as fat composition I do not feel that I am down to my last percentages. I would say I am around 18-20% fat and am hoping to work my way to a 6-pack. The 6-pack is more important to me than losing pounds.
Claudia — June 2nd, 2011, 7:12 am
Hello Tim:
Please write your book in spanish!!!
I’ dont speak english!!!
Please!!
Thanks you
Claudia.
argentina
Dori — June 2nd, 2011, 7:53 am
Exercise Question: Really loving the diet and it has helped my weird stomach in so many ways. I am a fit, 6′ tall female that loves to exercise (to the point of obsession) have gotten to the point where maintaining is all I can do.
I’m wondering how to determine when it’s too much? I go pretty hard 6 days a week. Lots of interval-based cardio which, from reading the book seems like it might be too much?
Any thoughts on this? I could drive myself crazy wondering what to cut out!
Thanks!
Zach Enlow — June 2nd, 2011, 10:07 am
Tim,
I noticed you said you had lost some 20 pounds of muscle and fat over the prior month. What is the particular program you used? I would like to walk at a lower weight for competition. Thanks
Michelle Sears — June 2nd, 2011, 11:13 am
Tim I love both of your books and I have just started reading them simultaneously. I am one week into the Slow Carb diet and am anxious to lose this baby fat I still have on my belly. Thank you so much for the work that you do. It literally takes years off my own personal learning curve.
Michelle
Anthony — June 2nd, 2011, 11:55 am
Hi Tim,
You mentioned side-effects to modafinil (Provigil). Do you have any resources related to that? I haven’t found much other than rare skin conditions.
David — June 2nd, 2011, 11:57 am
Hey Tim, I think I got something very interesting for you: a ‘freak’
Today I picked up a Trail Running Special of the German version of Runner’s World. It contains a very interesting article about a Kilian Jornet, a 23 years young Spanish trail runner. Well, currently THE trail/alpine runner. In 2008, basically out of nowhere, he won the Ultra Trail du Mont-Blanc, one of the most difficult alpine 100 milers in the world. He won it not only out of the blue but also with basically nobody being able to be close to his time. He repeated that in 2009. Since then, basically all races he has participated in he set new records (Tahoe Rim Trail (261k), Grand Raid de la Reunion (163k), a run of 850k in the Spanish/French Alps etc etc).
This guy seems to be a classical ‘freak’ in your sense. Too bad he wasn’t in your book. But: he still should make for a great ‘case study’, i.e. extra blog post.
The very surprising thing seems to be his physics. While regular height and weight (168 cm and 56 kg) he seems to have an unheard of
- VOmax of 92ml/kg/Min (while usual world class athletes have about 75-85)
- resting pulse: 34 bpm
His mother took him in his very early years already up the mountains. At age five he walked up the highest mountain there in the Pyrenees (3400m/ca 10k ft). He eats what he wants and when he wants, not following any special diet. And he thinks that his training is really nothing special. Of course, he “simply loves the mountains”.
As an avid runner, I personally would be VERY, VERY interested if you ‘took that guy apart’ in your very specific way so we can find out more about his ‘secret’
His website: http://www.kilianjornet.com
Regards from Greece,
David
JOHN H — June 2nd, 2011, 2:17 pm
I recently got The Four Hour Body and trying to follow the initial 30 day Slow Carb Diet I. I have some questions: (1) I cut out all dairy, but I love Almond milk. does that count as Dairy? can I drink a glass a day? (2) you mention nothing about popcorn? should that be cut out as well?
1 or 2 glasses of red wine a day — no damage!! great.
thanks.
Stacy — June 2nd, 2011, 2:35 pm
Tim,
I am a 5’6″ athletic female. My current weight is fluxuating between 125-129 and I’m at a standstill. I have been on the 4HB diet for about a month. I have lost some weight (5lbs) and about 1 1/2 inches. I realize I do not have a lot to lose and am wondering if you have any suggestions that may help. I workout at least twice per week and have been fighting the urge to do more. A reply from anyone on this topic would be great!
Heyward — June 3rd, 2011, 8:06 am
Hey, will a smart person please tell me why tim said that the china study- in linking animal protein to cancer- was not quite right?
vishal — June 4th, 2011, 4:20 am
Hi Tim,
I have 100′s of questions and would like to share my two cents with the community too. The blog comments just don’t do it for me.
Why don’t you install a forum application like vBulletin ?
for all of us to collaborate.
Cheers,
Vishal
David — June 4th, 2011, 4:24 am
@Vishal
In case you have questions about the 4HWW then there is indeed an official forum: http://www.fourhourworkweek.com/vBulletin/
In case you’re talking about the 4HB then I am not sure if there’s an official forum out there, but for sure several discussion platforms.
Regards,
David
vishal — June 9th, 2011, 5:06 am
@David
Yes, david I am taking bout a forum for the four hour body book.
Cheers,
Vishal
Brian Cormack Carr — June 4th, 2011, 7:50 am
Got me my PAGG stack and a kettlebell is ordered…looking forward to beginning the journey!
Tegan Haining — June 4th, 2011, 5:15 pm
OMG that part where you get the biopsy is intense! And yep…GROSS!! But it’s kind of funny too…gotta love your enthusiasm…I love that you are spreading the good news that running on a treadmill everyday (or high cardio) is not the most effective way get in shape! I have just become a personal trainer here in Sydney and my teacher was taught by Paul Chek (no doubt you have heard of him?)
Anyway so all your teachings correlate with what I’ve been taught down here. It’s nice when you see other peeps thinking the way you do. Makes you realise your not alone in your thinking! Yay I’m not crazy!!
Toki — June 4th, 2011, 10:44 pm
I purchased my first kettlebell today! I decided on 40lbs. Pretty excited about it.
Pat M — June 5th, 2011, 8:13 pm
Tim,
Did you ever run the 50K using CrossFit principles? I have my doubts that system will work for you because you do not have a history of endurance events and you will not have developed the aerobic base the vast majority of people trying CrossFit Endurance (who were endurance athletes prior to trying this protocol).
Tim, I loved 90% of 4HB, but I thought you jumped the shark when I read this “He looked like a cross between Henry Rollins..”
But, I do hope you succeed. Always welcome others successs, even it means I am wrong.
Thanks.
Von — June 5th, 2011, 11:26 pm
Awesome presentation! It’s been a while since I read 4 Hour Body, so seeing you talk about the main points of the book brought back a LOT of useful information. I might have to go read some of it again.
Jukka — June 6th, 2011, 1:11 am
Hi Tim,
Just wanted to share my experience with the 4 hour body.
I started my diet in april fools and four weeks later I was 2.8 kilos lighter (97.2 – 94.4 kg), my TI had gone down six centimeters (384 – 378 cm) and for the last week I had the mother of all stomache aches. The ache disappeared in a day as I went back to my regular diet.
Not the results I was hoping for based on your promises. In fact, these results are very similar to what I have gotten before just by cutting back on sugar and going on daily walks.
Just wanted to share this since you stated in your book that this method of yours has never failed. I can’t really call this success. Can you?
Angelica — June 6th, 2011, 3:33 am
Hi Tim,
I’m going through the 4 hour work week book now. Almost halfway through. Anyway, love what you’ve said here and I find that it reinforces certain points you’ve made in your book too.
Kenneth — June 6th, 2011, 8:51 am
The slow carb diet is fine, but has anyone tried changing lifestyle and eating style completely as Dr. Robert O. Young recommends in his pH Miracle Living. Here you can eat as much as you like, but only food that has a positive pH value. He has a PhD in micro biology and has great references (including Tony Robbins who normally does not endorse stuff he does not believe in).
Any comments / thoughts highly appreciated.
Kenneth
Oleg — June 7th, 2011, 1:53 pm
The hair loss problem has been solved actually.
It doesn’t grow the hair back… at least not all. Depends on how far the balding has gone. And it requires regular treatments… But as far as I can tell it works.
The method is microneedle rollers. They are used for skin rejuvenation and scar removal and are as effective for hair loss treatment.
As I understand it stimulates blood flow in the area which as I understood is the reason why hair follicles start degrading.
RWood — June 7th, 2011, 6:11 pm
HA!
you’re an inspiration!
Great video.
I am in the process of creating a gym of unconventional methods in Santa Fe NM and I am totally going to use your promo idea! The whole concept is of a gym that actually wants you to come and get results so the $400 paid-back membership with the underpants photo twist seems like a good place to start! haha!
Lemme know if you have any other great ideas and we will test them out.
PS know you have a free gym membership any time you want to visit Tim (but if we need to charge you more we can if it helps…
Thanks and keep up the great work!
x
R
Tim Ferriss — June 7th, 2011, 7:50 pm
Thanks so much! Keep us posted on the results!
All the best,
Tim
PJ White — August 4th, 2011, 2:18 am
Tim,
I am a professional pilot that flies international. I have used kettlebells, trx, and endurance training as well as following nourishing traditions over the last couple years. Have you done anymore research on jet lag? I would be very interested in your research on this subject. Thanks so much for putting much of what I have believed in training philosophy in a great book. Awesome work, I look forward to more.
Ben Greenfield — June 8th, 2011, 3:58 am
Tim, regarding utilizing cold exposure to lose weight, are you familiar with the link between high blood sugar, diabetes, and cold exposure? Type I diabetes might actually be a cryoprotective evolutionary adaptation. Check out Moalem et al in Med Hypotheses 65(1):8-16, article title “The Sweet Thing About Diabetes Type 1”. Also, Google this article: “Seasonal Patterns in Monthly Hemoglobin A1c values”. Any thoughts?
Tony Corman — June 8th, 2011, 9:55 am
Haven’t seen anyone mention the cheap, tasty prepared Indian foods (Trader Joe’s, Tasty Bites) – lotta lentil and kidney-bean-based options there. And how about canned chili? Ya got your slow carbs and your protein, no fuss.
Now, besides eggs, what other super-convenient and reasonably delicious protein foods have y’all found?
Alexis W — June 8th, 2011, 6:03 pm
I bought the book on cd. In the audio, he mentioned (many times) a pdf file with the details. The back cover says that cd 3 was enhanced so I was hoping that the pdf is there. It wasn’t. Where is the pdf?
j. m. beethe — June 9th, 2011, 3:22 am
Hey Tim,
(Note – I wasn’t sure where/ how to post/deliver some interesting information regarding my personal experience with slow-carb/Paleo/3-hour workouts. The contact page referred me to twitter or the blog – this was my best guess.)
Hey All,
The following is some information about what I’ve experienced via my trip (thus far) down fat reduction and muscle toning lane. (a.k.a. another case study) Hopefully you’ll find the information within either helpful or encouraging.
Basics:
Name – Jessie
Age – 25yr. old female
Weight – avg. 125lb. (I was overweight as a tween/teen – up to nearly 155lb. – but I have been around 125 since I was 17)
The Dirt:
I’ve been a slow-carb/paleo dieter on and off for about 3 years. I’ve always been interested in body efficiency versus culinary delights. How can you get the best of both worlds? Paleo is definitely the way to go that I’ve found so far, and you’re Slow-Carb adds more interesting data (and facts) to the mix.
Recently (the past 6 months) I’ve taken it upon myself to get pretty serious about this. Yes, pizza and ice cream is so awesome but how can I continue to eat it when I know that it’s turning my body into crap?? Answer – I can’t. So, I threw out my cheeses, breads and other carbs and began.
Each week I spend about $46 USD or ?50,000 (I’ve recently left the states and am now a teacher in South Korea) on the same food. I feed two people, two fulls meals a day and a snack for one.
Breakfast is 3-4 large eggs worth of whites, about 5 cloves of garlic, half an onion, one whole dried red pepper cup up and about 2 cups fresh spinach (cooked down it’s about a cup). Lunch is hard due to my job. My school provides a lunch for me and the situation is I either eat what I can or not eat at all. So, I pick out what I can but often just end up eating a brothy soup with tofu, a salad of some kind and (when available) hard-boiled quail eggs or lightly fried white fish. I always have a mid-day snack (due to my poor lunches) of raw broccoli, boiled chicken breast and carrots. Dinner is pretty much the same as breakfast except I have plain boiled chicken and raw broccoli instead of eggs and spinach. Occasionally I’ll add mushrooms, bell peppers and bean sprouts. Nothing too fancy and it works. I take one day to prepare everything and for the rest of the week it’s really simple to put something together.
On March 1st (when I finally settled into my new home) I set up a steady, 3-day-a-week workout schedule. I workout at home with only a mat, a jump rope and a makeshift kettlebell (a round plate with hand-shaped handle hold) I’ve keep a journal of every time I hit the sweat and have only skipped once due to illness. The routine goes something like:
20min. yoga stretching
30min. rapid jump rope
50 reps kettle bell at 10kg.
20 rep. myotic crunch
30 rep. hip thrusts
20 rep. flying dog
and a small assortment of torso twists, leg lifts and back bends that are specific to my three separate workout days.
I also live and work on the 6th floor of two different buildings. I go up and down those flights at least 3 times a day.
I walk to and from work/home.
I started keeping my body measurements once I began really hitting the diet hard (mid-December). Thus far my results are as follows:
December 15, 2010 – beginning measurements
bicep – 10.75”
chest – 34”
true waist – 27.5”
hips (largest at ass) – 37.5”
thigh (6” above knee cap) – 20.25”
calf – 14.25”
March 23, 2011 – loss of 8.75”
bicep – 10.5”
chest – 31.5”
true waist – 26.5”
hips (largest at ass) – 35.5”
thigh (6” above knee cap) – 18.5”
calf – 13.5”
June 08, 2011 – gain of 3.75″
bicep – 10.5”
chest – 32.5”
true waist – 26”
hips (largest at ass) – 37”
thigh (6” above knee cap) – 19.5”
calf – 14.25”
Overall, I’m better than where I started with an overall maintained loss of 5” It was interesting to note the gain in inches once I started working out regularly and walking/jogging up and down all those stairs. My body has a tendency to gain muscle bulk instead of lean growth. I’d like to change that. (tips anyone?)
I’m definitely on my way but I could still bare to loose a nice layer of loose skin and fat from around my waist to about mid-thigh. Backs of my arms too.
Anyway, with time I’m sure I’ll get to where I want. It’s only been three months. I’m not discouraged at all. I know all the added inches are from muscle and not fat. I’m a hellavalot stronger than I used to be, my stamina has doubled and I have some nice shape developing in my legs – especially my calves.
Now, here’s the interesting stuff.
Since cutting out all carbs from my diet, I’ve noticed recently that when I have a splurge day (usually every Saturday – the anticipation does help the week go by) I’ve begun having strong reactions to the raised levels of glucose and carbohydrates within my system. Reactions that have not been pleasant.
Overall – I feel awful.
Locally – I can feel my insulin levels jump which makes my whole body tingle and my arms and legs sore. I can’t drink enough water that i crave and I get ridiculously tired – comatose-like sometimes (if I eat a lot of bread). For example, two weeks ago I bought a pizza, shared half with my partner. Within 30 min. we were both asleep stone-cold for hours – at 2:00 pm! When I did get up, I was sore, my nose was stuffy, my throat hurt, I had a head ache and was horribly bloated. Constant constipation is also a battle for the next 48 hours. I’ve had these same symptoms crop up for the past three Saturday’s in a row and only after I begin eating carbs and sugar. It’s been rather interesting to say the least. Once I was positive that it was the carbs that were causing such problems (and not my adjustment to a new routine, new foods and a new country) I decided to cut way back on my splurge days.
I have definitely experienced much happier days, although, I can still feel that I’ve gone off track. Come Saturday night, I’m craving simple eggs, spinach and chicken.
One last detail – on a more feminine note. Boys, you can skip this if you’re too sensitive about the subject.
All these changes to my diet and exercise have unset my menstruation cycle. For 13 years, I’ve been like clock work. Not a single glitch in my rhythm; down to the day and almost the hour. However, the past three months have been soooo messed up. First, I was 5 days late, then 9 days and this last month I was 12 days behind. I actually skipped the entire month of May by a day. It was the first time I’ve ever skipped a cycle in a 30-day period. With what I know about woman anatomy, exercising and diet combined within my timeline, I haven’t been too surprised since fluctuation has a high probability of occurring under these combined circumstances. However, it’s definitely been interesting to experience first-hand.
Right, well, that’s it.
One more for the numbers and maybe some comforting news for others out there.
Thanks again for doing what you do, Tim, and everyone else that has taken the leap.
- Jessie
Steffie — June 9th, 2011, 11:46 am
I am not the average bear, I have a very difficult time Gaining weight and I would like to know if you have any recommendations that I could look into
Michael Ramoneda — June 9th, 2011, 4:48 pm
Thank you for the DonorsChoose.org gift codes to 4HB forum contributors, Tim. It’s stuff like that, that keeps me evangelizing (and hand-selling copies of) your books here at the book stores I’m involved with in Morgan Hill and Gilroy, CA. Prost!
skip blankley — June 10th, 2011, 7:29 am
Tim,
any experience or opinions on the use of Mild Hyperbaric Oxygen Therapy for work out recovery? or just the use of them in general?
i am beginning the muscle building program next week and i have access to a oxygen chamber. just wanted to know if you came across any athletes, trainers, or coaches that used and/or recommended them.
cheers
Ben — June 10th, 2011, 5:45 pm
Hey Tim,
First, thank you so much for writing this book, after having bought it less than a week ago, I am already implementing some changes you recommend and liking them very much!
I have one question about the Effortless Superhuman section. With the Barry Ross inspired workouts, how do you progress the weight for the bench press and the deadlift?
Kelly Austin — June 10th, 2011, 8:05 pm
Hi Tim!
I’m a big fan of your first book. I gave it as a gift to my friends and family. They all loved the book.
I just ordered the 4-hour body and can’t wait to devour it!
Sadie — June 12th, 2011, 7:46 pm
@Tim,
I’ll make this short and sweet…hoping that leads to a direct response.
I’m a 24-yr old female, originally from the Bay area, and have intriguing published research on different metabolic effects of ultra- and minimally-processed foods. Here is an article I recently published which elaborates on my findings: http://www.wphna.org/2011_mar_wn6_letters_upp.htm (titled “when Calories are not Calories”).
I think we could do something interested on this…
SB
Jen — June 12th, 2011, 11:25 pm
Tim,
I’ve been on the 4 hour body diet for two weeks. I’m not losing any weight! I have only eaten carbs one day per week for the last two weeks and I’m really not losing weight.
The only thing I am doing contradictory to the book is eating some cheese as I can’t stomach eggs plain and I love cheese. I’m eating lots of greens: collards and spinach and protein.
It is very important for me to lose weight as I have an autoimmune disease that damages the kidneys and although I am in good health now, I must lose weight. I also must avoid developing diabetes which would cause further kidney damage. As stated, my kidney function is 100% at this time. My illness usually results in a very slow deterioration over 10 to 25 years.
Is anyone else having such problems losing as me? Can you please advise me to what steps I should take if simply avoiding carbs six out of seven days isn’t working?
Finally, have you researched foods which minimize inflammation? This would be helpful for me to know in regards to my autoimmune condition.
Thank you in advance for sharing your time.
Toki — June 19th, 2011, 3:55 am
Jen,
Are you working out at all? For me personally I have a hard time losing weight if I don’t work out (with heavy weights), even when I cut carbs. The cheese may be part of the problem as well, it can be extremely fattening! As far as anti-inflammatory foods go, many vegetables, fruits and fish are good for that. Also olive oil and nuts. Hope this helps!
David McCarthy — June 13th, 2011, 7:32 pm
I stumbled upon Tim’s NEXT Conference presentation and then went out and bought his 4-Hour Body book. Within the same week, I was asked to participate in a triathlon relay which entailed a 1/2 mile swim in a deep water lake. Normally, this lazy 50 year old slightly out-of-shape male would have turned down the offer. But then I thought the challenge of the competition might help me kickstart a diet and exercise program employing Tim’s principals. So I agreed to participate in the triathlon and, in preparation, lost 10 lbs in 2 weeks (so far) on the diet. The ideas in the 4 Hour Body not totally new, but the presentation is inspiring and Tim’s confidence in the science behind his ideas is what triggered in me the strength to lose weight and live healthier.
Thanks, I owe you one.
David — June 14th, 2011, 1:57 pm
Tim,
Today I was made aware of the cover photo of the Outside magazine. Cool!
It reminded me that I could also leverage my loose contact with the editor-in-chief of the German Runner’s World. He answered: “Haben Sie vielen Dank für den interessanten Hinweis, den ich gleich an unseren Trainingsexperten weitergeleitet habe”.
If that training expert is who I think it is then it might be a ‘tough cookie’, because that guy has been a runner for the last 40 years. He might not be so open to ‘new ways’ anymore, but he could as well be crazy about your approach, who knows. Would be great if they also they would have an article about you, after all it sells about 55k copies in Germany (according to their site).
Regards from Greece,
David
Amanda — June 14th, 2011, 7:44 pm
Great presentation! And this was an awesome book. Finished reading it yesterday.
Dereck — June 16th, 2011, 1:21 am
Awesome!
I’ve heard so many good things about this book! Consider it bought here and now.
I’ll be back with some results and such, is there a way to provide before and after pictures?
Anyhow, keep up the good work Tim!
-Dereck
Enn — June 16th, 2011, 1:48 am
Hi Tim,
I have been wondering which is better – 30g of protein within 30 minutes or exercising prior to breakfast (http://well.blogs.nytimes.com/2010/12/15/phys-ed-the-benefits-of-exercising-before-breakfast/)? Peter Hespel seems to say that exercising in a fasted state increases GLUT4 significantly.
Thanks,
Enn
Logan Parker — June 16th, 2011, 5:14 pm
I enjoyed this post.
Thanks Tim.
Joe A. — June 22nd, 2011, 1:02 pm
Hey Tim! Have you or anyone you know tested this for sleeping better?
http://healthland.time.com/2011/06/17/tip-for-insomniacs-cool-your-head-to-fall-asleep/
and
http://lifehacker.com/5813879/cant-sleep-cool-your-brain
Very similar to ice packs on neck before bed, does it work better?
Julian Court — June 22nd, 2011, 1:04 pm
I love the book, especially the chapters on muscle gain and fat loss.
I have tried to find the answer to this question on the blog as I thought it would be a common query…but i’ve had no luck. Most people who I know who are trying to achieve physique transformation want both fat loss and muscle gain at the same time.
The chapters in the book are both great for people ‘aiming’ to achieve one of these fitness ‘goals’ (i.e fat loss ‘or’muscle gain) but what if someone wants to achieve both at the same time? As you know both fat burning and muscle gain require different nutrition and training modalities. Is it just a case of manipulating your diet to fit in with your training at specific times to support either catabolism or anabolism?..i.e reduce carbs/calories on cardio days to support fat loss and increased carbs/calories on weight days to promote muscle gain?
Also how would you combine the 2 training modalities with rest days/recovery etc? Would the amount of rest days be about the same for the weights even if you were taxing the body more with HIIT?
What do you think an optimal fat loss/muscle gain training regime might look like with exercises/rest days/nutrition etc?
Best rgds
Julian
Olly — June 24th, 2011, 6:10 am
Hi Tim,
You said you’re preparing for an Ultra-marathon. I’d love to know if you’re following the 12 week programme as presented in 4HB, in Ultraendurance II?
If so, as someone with ‘mediocre recovery ability’, how’re you finding it? Have you had to reduce intensity and frequency? What modifications have you made?
I’m definitely slow to recover and doing the first 2 weeks of the programme in preparation for my first marathon nearly killed me! I love B Mack’s approach but I over-trained just looking at the schedule! Would love to know how you get/got on?
Great presentation, as always. Many thanks,
Olly
David — June 24th, 2011, 6:17 am
Hi Olly
(Tim seems to be suffering from a plantar fasciitis)
I have also done 4 weeks of the training schedule myself (didn’t have more time because then I decided to start the race period with actual races on street, trails and moiuntain). I can’t say I am slow in recovering but I did wonder how on earth anybody can make the proposed times for the 800m sprints… you have to be a freaking Michael Johnson for those…
At least that was my experience.
Other than that I personally think it is a good program, by the way. Of course, old school runners will tell you you need a base first. I can’t really say much about that, as I am not so deep into the scientific facts as many others. But Tim posted the other day a tweet about a guy who did his 1st marathon after Tim’s 12 week plan in 3:45h, which I think is rather impressive (depending of course on his earlier fitness level).
I wish you great running moments!
)
David
(will have my first ultra this Sunday: 44k on Mt. Olympus, with 10k ft positive and negative elevantion
David — June 25th, 2011, 4:22 am
Tim & ultra runners
For your own upcoming ultra running experiences, here two short videos to increase your ‘appetite’
Kilian Jornet from Spain’s Catalunya is currently, probably without any doubt, the world’s best trail/alpine endurance runner (and I have a feeling he will remain so for many more years). The below two videos show his unbelievable record of running up and down Mt. Olympus/Greece, “The Mountain of the Gods” as they call it. That guy… is simply unbelievable. And watch out for what he says in part 2 when he was asked if he was frustrated after he found out he went the wrong way on the top (which actually made him lose time). THAT’s when you understand that running has become so much more for you than ‘just running’
Enjoy the videos:
Part 1:
http://www.salomonrunning.com/others/kilian-quest/season-03-episode-03.html
Part 2:
http://www.salomonrunning.com/gr/kilian-quest/season-03-episode-04.html?cmpid=running_MEAhomebig_KQS3E04_ss11
Regards from Greece (where tomorrow I will participate in the 44k alpine race on exactly this Mt. Olympus
),
David
Sherrie Noble — June 25th, 2011, 8:39 am
E book please…we all like to be as paperless as possible!
Thanks.
Charlie Hoehn — June 25th, 2011, 4:26 pm
Sherrie- The 4HB is available on Amazon Kindle here: http://www.amazon.com/4-Hour-Body-Incredible-Superhuman-ebook/dp/B003EI2EH2
MEGAMIND — June 27th, 2011, 7:24 pm
One of the best books in my Life
Anca Sovarosi — June 27th, 2011, 9:53 pm
You might be interested in this.
2 weeks prior to being next in line for the reserved 4-hr-body (library for now, sorry), in a meeting with my mom I wished i’d get to feel the pain she;s feeling. (Latest, shoulder from car smashing into her in December). Next day, I felt the elbow pain, which my father started to complaign about lately. i did not know if it was real or not, since in romanian elbow pain is also an expression for indifference). In a matter of hours, playing with the little pain, it turned to heat sensation, coldness, numbness, switching in between, and then gone.
Same pattern for a back pain, a few days later, which seemed to be a presence in my mom’s past.
In the two days i read your 4-hr body, I experienced:
- shoulder pain, same shoulder (left), to the point of inconvenience in mobility. although I’ve played with mobility, and the thought of phantom-pain, and I have ZERO injury history in that lcation or anywhere near, it’s the first I did not transform yet to cold-heat-goneness. Awesome fr the effect of it, none the less!
- Played with 1 o’clock once (24 or 25 june),laughed profoundly at the thought it might be a clue to 12 o’clock. don’t worry, it did not ruin it, laughter added to fun. But on 26 june I experienced 1 o’clock arousal without touching!!! Which is a first, after a lifetime of 12 o’clock excitement!
Dude, I don’t know whether to be pissed off to have ruined even the little that I get, or be awesomized at the implications of this! …probably both.
I could not read your book straight. Every chapter or so I simply felt the need to move, do some sort of situps or just energize my body so i would sit still for the next chapter.
Thanks for energy, experimental fun and wonder!
Anca Sovarosi
Richard — June 30th, 2011, 9:46 am
Hi Tim,
thank you for a great book.
It really works to lose 2kg (1,5k fat loss) in 2 weeks, perfect to fit in clothes before some events in last-minute
But it’s to much effort for long-term dieting for me, so I tested some small things and worked out that you can hold your weight by doing squats and push-ups in the morning, with coffee and a shake.
Now 4 hour body is released in germany and I wonder whether I should buy the german version or not.
Does it contain new content or is it translated one-to-one?
Will there be a german trailer like the one for 4 hour work week?
Thank you,
Richard
Dylan DeBiase — July 1st, 2011, 6:14 am
Hey Tim, love the 4 hour body…one of the most intriguing books ive picked up in a long time so thanks for that. I am a fairly big guy but haven’t been able to amp up mass in a while because i am a raw vegan…I am planning to start Occlam’s Protocol in a week or so on a completely raw vegan diet. I am very intrigued to see the results and was wondering if you had any tips or if you thought that the protein provided mainly by nuts, seeds, sprouted grains, and sunwarrior would be enough for me to reach potential with the program.
gimme a shout, all the best and be well
Dylan
Sandra — July 3rd, 2011, 6:50 am
HI Tim, great video. I have a quick question..Is it ok to incorporate bee pollen in this 4 hour body diet? Also I always need my cup of coffee in the morning. What can I substitute for a teaspoon of sugar and is it ok to use half and half (teaspoon) in the coffee. Thanks
Kel K. — July 3rd, 2011, 1:40 pm
Hi,
I believe the book says a bit of cream is OK. Also we’ve switched to Xylatol and it is great. Tastes just like sugar.
John Usef — July 3rd, 2011, 8:45 pm
Tim,
I am a skinny guy but I still have a small belly and love handles. I want to gain mass but my priority is losing the fat.
1- should I follow the slow carb diet or should I focus on following what you said in Geek to Freak chapter?
2- If I do the slow carb, should I follow the diet or should I follow the other diet you have in the chapter that talks about losing the final 5-10 pounds (granted, I am not trying to lose much)….Because the slow carb diet, for example, requires eating beans or lentils vs. the other chapter about losing the last 5-10 pounds tells us not to do that but to eat peanut butter. Which one should I follow?
Kieran O'Flynn — July 4th, 2011, 12:33 pm
Tim, Have you tried PRP Injections? Platelet Rich Plasma injections for soft tissue repair. I’ve torn my hamstring and am looking at it for a quicker recovery so that i don’t miss my football season
ken — July 4th, 2011, 9:56 pm
Your book saved my life. I will never be able to repay you but I will recommend it to everyone I know. You have improved and reversed the lung disease I was diagnosed with at 40 after years of steroid inhalers, saved me from dementia by the age of 55 like my father, and cured my erectile dysfunction. Actually I cured it but I couldn’t have done it without your knowledge. I believe in fast days with binge days which is my only contribution other than personal dose levels. Vitamin d3 and krill oil in mega doses till my levels were increased have saved me. Oh I lost 24 pounds kind of following the diet. The first four days I did one of the menus in the book and lost 10lbs. I have changed my diet completely and once I can afford a doctor I’m sure my blood pressure, triglycerides, and hdl will be back to normal for the first time in 14 years.
Tim Ferriss — July 6th, 2011, 7:35 am
Dear Ken,
Thanks so much for this kind email, and congratulations! You made it all happen, and I thank you for taking the time to read my writing. I just put words on paper, but you put it into action.
All the best to you and yours,
Tim
ken — July 6th, 2011, 12:10 pm
Just words on paper can change the course of civilization my friend. I truly believe your words point to the light or one way out of several epidemics that plague the citizens of this country today. I know there are others who recommend some of the same things like Dr. Amen and Dr. Mercola but I’m more like you than them so your style or approach appealed to my sensibilities.
Having worked in the health care profession for more than a decade I have witnessed its brilliance, deficits, dishonesty, and greed. The first doctor who saw me when I first got ill or near death with pneumonia actually advised me to take several of the same things I take now but the doses were never going to be enough to help.
I started biking and walking after this dramatic health episode and I did lose 24 pounds in 48 months but the results were slow when compared to the results I got in the first 60 days with the four hour body and honestly I cheated a lot after losing ten pounds in the first four days. The best advise is just to change one meal and stick to it. My meal changer was breakfast. I started eating blanched spinach with lemon, broccoli with cinnamon, asparagus with red pepper flakes, and a boiled egg with paprika all sauté in Darby butter every morning and I cut all bread and dairy. Now I need to pull back on the beer. I go out three days a week and sometimes consume 8 to 10 stellas with jamison chasers and still I lose weight.
Oh yeah the PAGG(g) helped with ginko, creatine, and no explode. I switched from no loaded which is stronger than the explode! I look and feel 10 years younger. I moved to Miami and everyone thinks I’m 35. Everyone believed I was at least 45 in Austin. Sadly I was only 44. I will turn 45 next Wednesday and truly I feel I have a second chance after ten years of darkness.
ps. Oh, I have had two growths on each gastrocnemius for 25 years at least and each year they have increased in size but after three months on all the supplements they are almost gone.
Thanks
Your truly greatful reader
Tim Ferriss — July 7th, 2011, 1:19 am
Thank you again, Ken. This comment made my day.
Keep us posted on progress!
Tim
Margot — July 6th, 2011, 2:17 am
Dear Tim,
I received your book in the mail last week, immediately started reading and planning to start my slow-carb diet. Although I really need to improve my cooking skills, so far I’m following the diet quite well.
My problem is, however, that I have IBS and believe it or not, beans are not doing me any good. I got constipated after two days on the diet.
Now, grapefruits really help me when I’m like this, and since you mentioned in the beginning of the book that having grapefruit juice with coffee can facilitate fat loss, I was wondering whether I could have that every morning, together with my high-protein breakfast.
I am taking my measurements every morning, and I know 3 days isn’t enough time to see any major changes, I have already seen a reduction in my legs and hips. I would really like to notice that on my waist as well, but I don’t because I’m so bloated. Because I really want to succeed, I really don’t want this to discourage me.
Thanks!!
Sandra — July 6th, 2011, 12:03 pm
Thank you Tim for coming out with this new way of eating. I have been on it for one week and lost 4 lbs already. It’s amazing! I want to get lean and feel more energy and leaner just within a week. Love it. I recommend it to EVERYBODY and stress the 30 grams of protein within 30 minutes of waking up and drinking the cold water as well. Thanks again!!
j. m. beethe — July 7th, 2011, 12:56 am
Hey Tim (and others),
I have a question relaiting to the heart…
I’ve recently (the past three weeks) been experiencing above average heart palpations(abnormal for me, at least – i have been told by several doctors that i have an abnormal heart beat but that it’s mild and isn’t serious).
I’ve been on a slow-carb diet for 6 months now and exercising at least 4-6 hours a week with about 1/3 of the time dedicated to cardio (jogging or jumping rope). I consume about 30 grams of pure whey protein a day to supplement solid food proteins, a good multivitamin, calcium/magneseum/vitaminD tabs and a mixture of fish/primrose and flaxseed oil.
The odd thing about it is that these palpations do not occur during my workouts but during periods of extreme relatation. When I’m at full max, my heart runs great.
Has anyone experienced palpations caused by diet chahnge or exercise?
I have a theory that I might be overworking a heart that is growing stronger but isn’t getting enough down time to recover? My background has always been slightly active but the past 6 months has been at a level and consistancy quite new to me.
Note: I’ve already seen a doctor and looked into other causes such as stress, vitamin and mineral defeciencies/overdoses and my arrhythmia. Everything seems in good order – it’s just weird. Also, I’ve thought that if this continues and/or increses in the next month that i’m going to have my thyroid checked.
Thoughts? Comments? Experiences?
- jess
LJS — July 7th, 2011, 2:59 am
I have been reading 4HB and find it really interesting. I am particularly happy at making my purchase in Kindle format, where I can access the content anywhere (on my smartphone) and access the linked sites easily. Thanks for the links!
(Un)fortunately, I am a test engineer and by nature I tend to spot these things:
On page 216 (Location 2666)
you claim that your dad was “17.9 st (11.3 kg) at the time”
The decimal point is clearly misplaced.
Steve — July 8th, 2011, 8:01 am
In terms of diet my top 7 healthy foods are:
1) Whole eggs for breakfast (protein; from time to time mixed up with a small amout of milk)
2) Salmon (omega-3 fatty acids)
3) Almonds (instead of chips and other snacks (but it can be really hard to resist eating all of them at one go – a lot of calories))
4) Coconuts (selenium, potassium, healthy fat)
5) Avocados (vitamins, minerals, healthy fat)
6) Blueberries (antioxidants, fiber)
7) Dark chocolate (positive effects on circulatory system, heart, brain function, skin) and low-fat chocolate milk after workouts for muscle recovery: new study: http://www.medicalnewstoday.com/releases/152240.php
P.S. If you can’t stop eating toast and oatmeal for breakfast, trycoffee with a small piece of butter (grass-fed, unsalted). It’s fat, but healthy fat and will make you forget all the bad carbo-stuff. It might take getting used to at first, but it’s worth it!
Werner Müllner — July 11th, 2011, 4:31 am
Very nice overview of 4HB.
I have 1 question in addition concerning the workout system:
Would’nt it make sense to have 1 “pumping set” (15 to 20 relatively light /non-exhausting reps) in addition to each HIT set, with the aim of flooding nutritiants (transported by blood) into the trained muscles?
Werner
Sally — July 12th, 2011, 11:24 am
Does anyone know if sweet potatoes and yogurt are recommended on the SCD?
Margot — July 14th, 2011, 4:42 pm
4HB-book says to avoid all dairy but mentions that unsweetened yogurt is good for fat loss, so I would be very keen on getting to know the recommendation on the SCD as well.
fiona westby — July 28th, 2011, 8:01 pm
sweet potatoes even potatoes convert to sugar.. and most yogurts have too much sugar.. sour cream has less.. and I would go with full fat never low fat..
Sarah M — July 14th, 2011, 4:13 am
Hey Tim,
I’ve been reading your blog for a couple years and I love it! I’ve been wanting to start the slow carb diet, but I’m not sure if it will be successful for me. I’m about to turn 20, 111 pounds, 5’1″, a vegetarian and am looking to lose around 5-8 pounds. I am a long distance runner and do various work outs 6 days a week. Any advice would be great! Thank you so much and take care-
Sarah M
Sheila — July 14th, 2011, 3:19 pm
I have just finished reading the important parts of “The 4HB” for people wanting to lose fat. I’m anxious to start. I just have 2 questions: First, I mix 2 tablespoons of organic acacia fiber into water and drink this every morning for IBS and it seems to really work for me. That has 12 g of total Carbohydrate, 12 g of Dietary Fiber, and 12 g of Soluble Fiber. Will that be a problem for me on this diet? Also I noticed turkey isn’t mentioned in the allowable proteins. Is turkey not okay on this diet?
Ashley Cotter-Cairns — July 15th, 2011, 8:22 am
Hey guys. I am serious now! Has anybody other than me actually GAINED weight while following the Four-Hour Body diet?
I love Tim’s books and really have struggled to lose the 30lbs I need to get my body in the best shape it’s ever been. My build is fairly solid. I have a 43″ waist, so you can see that is where my fat problem is.
But 4HB is not working for me.
I am five weeks into following it strictly, after slowly adjusting over three months (30g protein breakfast first, PAGG supplementing next, finally getting on the diet). Some days I don’t feel hungry enough to eat four meals and have a protein shake as the fourth “meal” (about one day in six).
I have even started cutting down from four eggs to three at breakfast (organic eggs) and reducing my bean portions, because since starting 4HB I have gained 2lbs. This is really depressing, as you can probably appreciate.
I am at the point where I am ready to make binge days really restrained, because I am afraid of gaining more weight.
I am a male aged 40.
As a result of the weight gain, I have started working out at the gym. Weights 3 x 30mins per week, spin class 1 x per week (40-60 mins) and one or two runs or elliptical sessions.
Help! What am I doing wrong?
vishal — July 15th, 2011, 11:23 am
@Ashley Cotter-Cairns
I have not gained any weight but I have lost 15 pounds in the first month as tim said. I am very happy and looking forward to looking the rest of my excess weight.
If you are not loosing weight then I suggest doing a full review of what you are doing and make sure you are following all the right suggestions.
Also you can try to increase your metabolism as mention in the advance techniques.
cheers,
vishal
Andrew Stafford — July 15th, 2011, 12:18 pm
#1 – Are you tracking your measurements? I lost 15lbs in the first 6 weeks (210 down to 195) on the diet alone w/ no exercise. I plateaued but I continued to drop inches on my waist. My body redistributed my body fat.
#2 – Make sure you are not eating anything other than protein for breakfast. No black beans. I’ve had the best results the weeks I removed 2 tablespoons of salsa with my 3 scrambled eggs. I usually eat 3 hard-boiled eggs for breakfast.
#3 – No dairy. No Soy. Period.
#4 – Make sure on cheat day you eat lots of calories.
#5 – Try Yerba Mate tea in the morning and drink until lunchtime. It’s known to help with weight loss.
#6 – Track everything as Tim says then you’ll see where you might be going wrong.
Good luck.
Andrew Stafford — July 15th, 2011, 12:31 pm
@Ashley Cotter-Cairns
#1 – Are you tracking your measurements? I lost 15lbs in the first 6 weeks (210 down to 195) on the diet alone w/ no exercise. I plateaued but I continued to drop inches on my waist. My body redistributed my body fat.
#2 – Make sure you are not eating anything other than protein for breakfast. No black beans. I’ve had the best results the weeks I removed 2 tablespoons of salsa with my 3 scrambled eggs. I usually eat 3 hard-boiled eggs for breakfast.
#3 – No dairy. No Soy. Period.
#4 – Make sure on cheat day you eat lots of calories.
#5 – Try Yerba Mate tea in the morning and drink until lunchtime. It’s known to help with weight loss.
#6 – Track everything as Tim says then you’ll see where you might be going wrong.
Good luck.
ken — July 15th, 2011, 8:48 pm
It sounds like you are eating too much. I wouldn’t eat three eggs for breakfast and you definitely need green stuff with the eggs like spinach and broccolic not beans. Also keep in mine that your metabolism as to increase if you are over 40. I take PAGG, ginko, d3, fish oil all day, and n.o. explode. I can gain 5 pounds on a cheat day but I eat less the next day and I don’t go crazy every cheat day. No bread, potatos, or dairy. Weigh in the morning after elimination. Keep the beer to cheat days for best results. Nuts are great but they are loaded with calories.
Ashley Cotter-Cairns — July 15th, 2011, 1:01 pm
Thanks for your answers and comments.
First two weeks I was still taking milk in my protein shakes. (Weight maintained itself.) I stopped those when I re-read the book. Absolutely NO dairy in non-binge days. No soy, can’t stand it anyway, and it’s really unhealthy for you unless fermented.
My typical breakfast is (organic unless stated):
three eggs, handful of fresh spinach, spoonful of beans (kidney, tinned, non-Org.), dash of chili sauce. Today I added bacon and removed beans, as I suspect the carbs in beans are holding me back.
Lunch is normally: protein, salad (my wife makes dressing with sugar in it. I’ll liberally estimate 1tsp in the amount I eat; otherwise it’s vinegar and olive oil with sesame seeds), veg
Lunch #2 I don’t normally eat. I am not hungry enough to fit in a second meal between lunch and dinner, as we eat dinner early with our kids.
Dinner, similar to lunch.
Night, usually another similar meal, or a whey concentrate shake with water. I’d say approximately half to one third of days I eat just the three meals with a shake at night, and the rest of the days four meals.
Portion size:
Unless I am missing something, Tim says I can eat as much of the three “allowed” groups as I want? Beans/legumes (being careful with chick peas), veg (avoiding the ‘dangerous’ veg) and protein? Or am I missing something?
I am not eating:
Refined carbs (apart from the home-made salad dressing mentioned above). No bread, no cake, no sugars. This is great because I have a life-long sugar addiction, and I feel healthier for sure eating this way. Shame I am gaining weight. Or at the very least, not losing it.
Dairy/soy
Fruit (big miss for me — I used to eat berries and plain yoghurt with maple syrup every single day. Just thinking about it makes me want to cry)
If I understand it correctly, by deleting beans and legumes I am basically departing from 4HB and becoming an Atkins, apart from the binge day?
Binge day:
As for intake of calories on binge day, I have no problem at all! Could this be the issue? Is it possible to do too much? I begin binge day with the protein-heavy breakfast. I precede the major meals with grapefruit juice, air squats and pushups, and follow up 90 mins later with more of the exercises.
What the book doesn’t really make clear is what to do on those days when (say) you’re at a day-long BBQ party, and the food and drink don’t really conform to mealtimes. I have been doing the exercises every 90 minutes without really knowing if that’s the correct way to do it, and drinking either grapefruit or water with lemon or lime juice in advance of the big eats.
On binge days I start the day with PAGG and use AGG twice, then PAGG before bed. I have not yet tried CQ, but that was on my “to order” list.
However, at this point I wonder whether it’s really worth it. It doesn’t seem like this diet is going to work for me, and at this point I could have been eating my berries and yoghurt every day, snacking, eating dark chocolate, and enjoying my food more. I certainly don’t think about eating any less; it’s always on my mind “is this allowed, what am I going to do for lunch” etc.
Sorry to be such a downer. Maybe I am the missing guinea pig that Tim hasn’t met yet when he said “I have never known this not to work. NEVER.”
Jim — July 16th, 2011, 9:10 am
Before eating the day off meals, a small amount of grapefruit jucie is taken.
Does it have to be grapefriut juice? I’m on meds that grapefruit jucie will interact with.
What’s a small amount?
Michael A. Robson — July 17th, 2011, 12:37 am
What can I say about this book. I’ve lost weight with it, and family members of mine have. Tim’s cracked the code. Stop eating bread, rice, sugar, etc, drink lots of water and you’ll kick butt and lose weight. His idea of a ‘cheat day’ is actually useful and not just used to ‘appease’ junk food lovers. It’s brilliant. But make sure you pick up a copy so you can customize your own workout.
One drawback is I’m not having a ton of success with the Poly phasic sleep part. Sometimes I just feel super tired.
Linda Dietz — July 17th, 2011, 11:40 pm
Love your books. Especially like the diet and 15 Min chapters. Bless and Light!
Karen — July 18th, 2011, 7:30 am
On the program and doing great but……If I look at one more egg I’m going to
throw up. Any alternatives for breakfast besides eggs and beans
Lorenzo — July 21st, 2011, 8:18 am
Hi Tim
Love the books and this speech.
Any chance of getting an article on using the four hour body for BJJ training?
Thanks,
Lorenzo
Jon — July 22nd, 2011, 1:28 pm
Tim,
You might want to check this out. Sounds a little too familiar to the slow-carb diet to be coincidence…
http://www.bodyrock.tv/2011/07/21/my-diet-plan-boost/
Cheers,
Jon
Helen — July 23rd, 2011, 10:44 pm
This was a good presentation.
I understand & agree with the ‘change one thing, protein within 30min of waking up’. I’d like to put forward my dilemma to see what recommendations others may have.
I have a very poor digestive system, I have to wait at the very least an hour before any form of training. A friend recommended 1/2 a banana, tried this & I could still feel it creeping up even after waiting the hour!
It’s also to my understanding for our body to digest food our blood is pooled ot our stomach to aid digestion, if we eat, then train, our blood is removed from the job of digestion to the job of our working muscles, hence digestion is slowed. Not very good for someone like me.
I also have a liver which does not function effectively, as a result of this I drink a chinese tea first thing in the morning, I’m supposed to have it 30 mins before eating anything but I find 45 mins works best for me.
The only time I really get to train is first thing in the morning.
Here is the dilemma.
If I eat first thing, I’m going to have to wait an hour before I can train, I just don’t have time in my day to waste an hour like that.
Training first thing is my only option, it doesnt happen otherwise due to work & family. I feel fantastic training on an empty stomach & then replenishing after but I know this is not doing the best for my body.
If anyone has any suggestions I’d be interested.
Werner Müllner — July 27th, 2011, 10:34 pm
Hi Helen,
try a protein shake instead, consisting of 30-40 grams of whey protein hydrolysate (or isolate) mixed with low fat milk or – fot this purpose even better – water. This drink is digested very quickly and should not stress your digestive system at all.
Good luck
Werner
Janel K. — July 25th, 2011, 1:24 pm
I was wondering if the diet you suggest in your book is meant to be a diet followed until you reach your goal or if it is meant to be a lifestyle? I am a picky eater and like carbs. I could probably follow the diet until my goal was reached but probably couldn’t omit carbs or “white foods” forever. If I eat carbs in moderation after successful weight loss will I gain it all back?
Janel K.
Carol — July 27th, 2011, 10:17 am
Hi Tim (or anyone that can help!)
I’ve been following the Low Carb diet for 3½ weeks and have not lost 1lb/kg!! What’s going on?
Help please, I’ve followed the plan completely, I eat within 30 – 45mins of waking, breakfast consisting of 2 egg whites & 3 tablespoons of baked beans (it’s a British thing!) this is between 6:15 & 7am. I then have some lentils between (9:30 – 10:30am) followed by lunch between 12-1pm, which consists of some sort of cannellini bean salad with tuna or mackerel or a lentil salad. At 4:30 – 5pm I will have a bowl of beans (berlotti) then around 7pm evening meal consisting of either salmon, chicken or turkey with roasted vegetables (Mediterranean veg selection) and either lentils or berlotti/kidney beans.
I have a cup of hot water with lemon in the morning and about 2-3 cups of tea with about 1 tablespoon of skimmed milk (0% fat, basically water!) and around 3 glasses of water throughout the day.
I also do an hour a week of intense exercise and walk a lot. I really cannot understand why I have not lost any weight what so ever! Please can someone tell me what I’m doing wrong??
Werner Müllner — July 27th, 2011, 10:51 pm
Hi Carol,
guess you should add more protein to your meals and take maybe a little less of lentils/beans to avoid too big portions (your snacks in the morning/lentils and in the afternoon/beans do need extra protein). and try to substitute the white cannellini beans by using kidney beans or so. and don’t eat lentils or beans alone as a last meal in the evening, the salmon/chicken/turkey dinner with (some) roasted veggies I tink is the better choice.
I hope it helps
Werner
Carol — July 28th, 2011, 10:49 am
Hi Werner
Thank you so much for your reply.
I have a very small portion of Lentils/other beans as my snack (about 2 tablespoons), so do you think I need to add some animal protein to that? (By the way I don’t eat red meat). And I add the pulses to my meal in the evenings (so fish, chicken or turkey and a couple of tablespoons of pulses) so should I take away the pulses and increase the animal protein?
Carol
vishal — July 27th, 2011, 11:38 pm
Hi Carol,
I would also stop all the milk even if its low fat or no fat. I have been trying to loose weight and I have always noticed that even a bit of milk affects my weight loss targets.
the next thing I would do is stop the walk and join a gym where I can lift some actual weights to gain muscle. this helps alot !
Cheers,
Vishal
Carol — July 28th, 2011, 10:59 am
Hi Vishal
Thank you for your reply, although a little harsh to make me give up my minute amount of milk that I’m having!! But I really will try anything!
I do actually do weights in my intense training session and I also do kettle bell exercises (but still no weight loss!!).
Carol
fiona westby — July 28th, 2011, 8:19 pm
Awesome! your talk in Berlin was just rocking me out of my chair… not tracking calories, the cholesterol BS, proteins, then ohh my.. the grand finale, ‘Food is your medicine’… who needs orgasms.. when I hear someone else talking our language.. the pure thrill it brings to my heart and soul is just electrifying! THANK YOU! THANK YOU! Dr. Rosedale and I have been going all over the world teaching about health, from hospitals to villages in India, from the poor to the mega wealthy. Not the BS health that pharma is pushing. No statins, no calcium, low carb, high fat, forget LDL HDL if you must then look at a VAP. It is such a huge greedy manslaughter of a mess in the USA and the world regarding what is ‘health’. It is an uphill battle everyday to convince the doctors out there, but reading your book, just helped us get back up, again, again, and again. Turning and showing more people, reversing their diabetes, their heart disease, is such food for the soul to witness their life coming back. But it all starts with ‘USE FOOD AS YOUR MEDICIENE’ as you so rightly put it. Rosedale has done it for over 20 years.. the more of us out there, the sooner it can become the norm. Thank you for such a great day… you just rock! You and rosedale would love comparing labs/notes/science of the foundation of health.. thank you for not being a sheep and for seeing the commonsense so clearly and talking about it.
Cupcake — August 3rd, 2011, 3:40 am
ugh I love u so much:-)
But seriously your first book completely changed our business and as a result I am a complete believer in everything TF:-) plus it doesn’t hurt that you look so yummy:-)
XX
Craig Smith — August 5th, 2011, 12:35 pm
A good follow up video to the book. Will be cracking the book open again after this video.
Any suggestions on some good sites to keep the motivation going?
Jacqui MacNeill (Essential Oil Specialist) — August 11th, 2011, 3:12 pm
Awesome presentation! I just loved “The 4-Hour Work Week” and found that it really helped streamline my aromatherapy/essential oil business. I’m really looking forward to reading this book. I think it’ll really help me get in better shape.
Richard — August 11th, 2011, 4:39 pm
I definitely like the 4 hour body speech more than the 4 hour work week ones. Thanks.
Mark Love — August 14th, 2011, 12:30 pm
Great talk with some interesting points. One has to love the quote from Twain. And the idea of making some simple changes in our daily lives really can go a long way. Start every day w a good dose of protein and a positive thought will help surely help most bodies and minds!
Maximilian Winner — August 18th, 2011, 5:34 am
I particularly enjoyed 4-HB: “How to Lose 1.4st (9kg) in 30 days without exercise”.
Hibernating animals are able to lose their winter fat reserves just by sleeping. Fat is mainly burned at low intensity activity levels and during rest, so it is possible to lose fat without exercise. Carbohydrates are needed mainly for mid – high intensity activities, and ATP and creatine for extreme intensity activities. Also carbohydrates in the diet when broken down into glucose have a “protein sparing effect” and prevent muscle loss (especially during high intensity training like running or swimming).
I was pleased to see that the 4-HB recommends “slow” carbs (wholegrain foods) instead of avoiding carbs altogether (which is not healthy).
Ron Rosedale, M.D. — August 18th, 2011, 6:24 pm
Comment for Timothy Ferris blog; 8-18-11
While Timothy Ferris has much to teach us about time management and I have much enjoyed his books, this nutritional advice is 20 years old, and it is now quite archaic and ignores the last two decades of metabolic science..
The first part is correct; hibernating animals do lose fat while they sleep while sparing most of their lean mass. This is because they were previously able to store their fat subcutaneously as opposed to viscerally, where it can be subsequently more easily burned. They were able to do this because their physiology was working correctly, namely they remained leptin and insulin sensitive. Humans, on the other hand, generally are not. They become leptin resistant primarily from the abundance of carbohydrates that they eat. Eating carbohydrates when a person is a child, or even in the womb, might have had proper physiologic effects such as increasing leptin that, when working properly, reduces appetite and initiates fat burning. However, what this standard nutritional advice ignores is the copious amounts of science that show that long term overuse of this critical signaling pathway results in insensitivity to the signal, i.e. leptin resistance and insulin resistance, such that these critical hormones cannot function properly. This is much the same as what happens to people when they enter a smelly room. At first they smell it properly, but as time goes on the smell diminishes, not because they don’t notice it, but because the olfactory nerve for smell actually becomes temporarily burned out. Another example would be losing one’s hearing more rapidly when exposed to loud noises. The more leptin one’s body is exposed to the less it is able to hear it. ..And if you can’t hear leptin you can’t burn fat…and even more significantly, when you and your brain can’t properly hear the leptin message sent to the brain by one’s fat itself, fat gets stored in all the wrong places…in the liver, around the heart…as visceral fat.
That is what’s happened to people as opposed to bears. What this standard, archaic nutritional advice ignores are the chronic, long-term effects of non-fiber carbohydrate intake (including rice, potatoes, cereals, bread, and pasta) that all turn to sugar causing large spikes in insulin and leptin with resultant long term insulin and leptin resistance.
The actual results of what we had previously been taught are quite the opposite. There are really only two fuels to burn; sugar (glucose) or fat (or a by product of fat metabolism called ketones).
Your health and longevity will be determined by the portion of fat versus sugar you burn over a lifetime. It is much healthier to burn fat. Whether you burn fat or sugar is 100% determined by the action of hormones, primarily leptin and insulin, and their ability to act is diminished by long-term ingestion of non fiber carbohydrates. When your brain can’t hear leptin, it believes leptin levels are low, that you don’t have enough fat to survive a famine (common evolutionarily) and that you are starving to death. This will cause you to remain hungry, make fat, and most importantly, prevent you from burning fat. Your body will go into an energy conservation mode even though you may have plenty of energy/fat stored in your belly because of the miscommunication of leptin caused from the previous overabundance of carbohydrate ingestion.
Furthermore, continually ingesting non-fiber carbohydrates results in a sort of metabolic momentum where one has to continue burning carbohydrates/glucose. It’s much easier to metabolically continue doing what your body has been doing than to totally switch gears/genetic expression to go from burning sugar to burning fat. Your body does not store much carbohydrate/sugar (less than a days worth), and that which it does store it would like to save for anaerobic emergencies (you can burn sugar without oxygen, fat requires oxygen to burn; that is primarily why we have blood glucose — for anaerobic emergencies such as running away from bears). As such, to continue burning glucose you will be forced to crave carbohydrates, and so people will continue to eat them and make excuses why this is healthy. However, one cannot continue to eat carbohydrates all of the time; you must sleep. If you have been accustomed to burning glucose as your primary energy source as opposed to fat, that happens as a result of leptin and insulin resistance, you will continue to do so while you sleep, only now the available source of glucose will be protein — lean mass i.e. muscle and bone. So, far from being lean mass (muscle and bone) sparing and fat burning promoting, eating (non fiber, starch, sugar) carbohydrates causes the opposite long term…the inability to burn fat and a major cause of muscle wasting (sarcopenia) and osteoporosis. This is why our country and most others who follow our example and standard medical nutritional advice for the last half century of eating a low fat, high carbohydrate diet are getting fatter, more diabetic and sicker, and why it has been accurately predicted that for the first time in human history our average lifespan will start getting shorter.
I think that Tim Ferris would whole-heartedly agree with one of my favorite sayings by Albert Einstein, “Insanity is doing the same thing over and over and expecting different results”. Only here it would result in more than a waste of time… It results in a waste of life.
Ron Rosedale M.D.
Anton Simms — August 19th, 2011, 1:07 am
Dear Ron Rosedale, I am interested to learn more about the research you have carried out with regards to the topic in your above post. Specifically, research that has been conducted under strict scientific conditions, i.e. conditions that would enable the research to be published in a medical / scientific journal, and that could potentially have an impact on government health policy. It would be useful for readers to be able to read it to gain a better insight into this topic, perhaps you could ask Tim’s permission to post a link to the research findings, or any publications of your research in reputable medical and scientific journals.
My understanding is that the brain’s preferred fuel is glucose (carbohydrate). On a purely fat based diet, or a diet deficient in good wholegrain carbohydrate, the body will build up ketones, and a potentially dangerous condition known as ketoacidosis can occur.
It can be argued that as each individual is unique, a diet that works for one individual may be bad for another. It is of great importance that all individuals consult with their own personal medical doctor / physician / G.P. and get tailored advice before following any mass published diet or exercise programme. What works for one person may potentially harm another.
Carbohydrates are an essential part of a balanced diet and should not be eliminated completely. A low carbohydrate diet may leave most people feeling tired, with a low libido, may affect their mood, and may even cause depression. A unique diet angle such as a low carb diet / high fat diet may help to generate media interest, and sell a book or diet system. However, a balanced diet is by far the healthiest diet recommended by the majority of medical doctors worldwide who have a neutral view of the subject.
Once again, all individuals are unique. Always consult your own personal medical doctor before following any diet or exercise advice or programme.
fiona8 — August 22nd, 2011, 1:05 am
@Anton. Carbohydrates are not an essential nutrient, period. You would not find it listed anywhere as an essential nutrient. If one read basic science journals on health this is a very clear fact. Though there are many many references listed in Rosedale’s book, that will support this and everything else he talks about. It is quite an honor that Dr. Rosedale, who put metabolic science on the map is actually reading and commenting on Tim Ferris’s site. Thank you Dr. Rosedale, your work the past 20 years has been consistant, and you have always been way ahead of your time. Those that have listened and are following your science are clearly in a much healthier place in their lives.
Fiona
Maximillian Winner — August 22nd, 2011, 12:57 pm
@fiona8,
I understand what you are trying to say. I also understand what @Anton is saying. This is not made up, it is a physiological fact that the human body needs glucose, eliminating it completely 100% is dangerous – this is not hypothetical, it is a fact of nature. Anyone can try training at high intensity without carbohydrate, they will “hit the wall” and end up feeling lethargic, and pass out. This is why professional athletes eat high carbohydrate meals (600g – 800g + of carbohydrates per day) before a big event. Many elite special forces do the same when training for selection or continuation training.
The best way to think of it is like this, if you are someone who is sedentary, then limit your carbohydrates to the minimal healthy level. If however, you are someone who trains a lot at high intensity, your muscles require carbohydrate to make ATP Adenosine Tri Phosphate (the fuel all cells use).
ATP and Creatine are the quickest way for cells to get energy at high intensity. Carbohydrate and glucogenic amino acids (certain proteins that can be broken down into glucose) are the next quickest fuel.
Lastly FAT! Fat is the slowest to be able to be converted to ATP, which is why the body utilises fats mainly to power the heart as well as body at slower paces. Read about Krebs cycle in any good medical book.
I am fully aware of the claims of people who promote low carbohydrate lifestyles, and it is not healthy in my personal opinion. I am not someone who is impressed by credentials or M.D. or PhD because every individual human has different energy needs – promoting a general lifestyle of low carbohydrate to the masses is not good as it may harm some people. Everyone must speak to their own doctor who knows their history before trying any diet or exercise – I fully agree with @Anton there.
Everyone is an individual and has the right to make up their own mind and follow whatever advice they want to. I personally would never give up carbohydrates as I am a tri-athlete and have maintained a 23.5 inch waist, 42 inch chest, and resting heart rate of 48 bpm for the last 7 years (I’m 35). I have veins across my abs and eat a high carbohydrate diet. I would never follow low carb advice – I have tried it and it wrecked my life – never again!
Ron Rosedale, M.D. — August 30th, 2011, 1:55 am
@Maximillion. I am also not impressed by an M.D. or any degree. I have spent most of my professional career writing against standard medical practice. Nor am I not impressed by what degree you don’t have, however one’s background education and credibility is at least somewhat significant. I started the entire field of metabolic medicine and have spoken all around the world for 20 years to various scientific groups about aspects of metabolic science, especially concerning insulin, leptin, nutrient intake, health and longevity. I have published books and many articles. So where does your extensive knowledge stem from??
You are confused about the definition of what an essential nutrient is, and you are confusing rate of availability of energy from ATP or glucose. You are wrong on so many basic science fronts, that I almost don’t know where to begin, and certainly cannot begin to teach metabolic science from high school onward that appears to be required in this comment. However, I will make a few points of clarification..
First of all, we must define our purpose here a little bit. Eating for athletic performance is not necessarily the same as eating for optimal health and longevity. I am talking about eating for optimal health and longevity. I might also add that, contrary to popular opinion, numerous studies have not shown a positive correlation between exercise and extended lifespan in laboratory animals. However, science is clearly showing us a powerful correlation between dietary intake and lifespan. The only currently known way to significantly extend maximum lifespan (not to be confused with average lifespan) is to keep particular nutrient sensing hormones at a low level, namely insulin and leptin, and this can only be done by limiting non-fiber carbohydrates.
The gist of this story is that you can only burn two fuels, sugar or fat (or ketones derived from fat). Your health and lifespan will be determined by
which one you typically burn, burning fat being far healthier than burning sugar. Also for Anton, a highly referenced talk that I gave several years ago to a metabolic science group entitled “Insulin, Leptin, and the Diseases of Aging” can be seen via the PDF of the PowerPoint presentation and text at the following link…
http://www.meandmydiabetes.com/2010/05/07/ron-rosedale-insulin-leptin-and-the-control-of-aging/
A few other points;
A nutrient is considered non-essential, not because the body does not need it, but because it does not need to eat it; it can obtain it from other sources. Under normal living conditions the body can obtain the small amount of glucose necessary from the glycerol molecule of fats, and from protein if necessary, though less desirable. The rest of the energy will be derived from fatty acids and ketones. The body has evolved to burn ketones as one of the cleanest and healthiest burning fuels unless one has adapted themselves to primarily burning glucose by eating a low-fat, high carbohydrate diet.
Carbs are not an essential nutrient…You can look on any list… therefore you don’t need to ever eat any. Any modern textbook of metabolism will teach that under dietary (carbohydrate) restriction, the brain can get up to 90% of its fuel requirements from ketones, the other 10% can even be met by the glycerol backbone of fats…
Our brain evolved to burn ketones from fats, and in fact could’t have evolved its large size if our distant ancestors hadn’t converted from a high carbohydrate to a higher fat diet. This was shown mathematically by the “expensive tissue hypothesis” widely accepted in anthropological circles.
It is non-sensical to say that ATP is the fastest fuel to burn followed by glucose. This is high school stuff.. The energy all cells use is derived from phosphate bonds, generally in the form of ATP and in certain tissues such as muscles from creatine phosphate. These in turn must be derived from other food substrates such as glucose, fat, or certain gluconeogenic amino acids, as you mentioned. All of these must be converted into acetyl CoA which then can enter the Krebs cycle, and then the mitochondria to form ATP. Cells do not use energy directly from glucose or fat or anything other than converting the energy to the phosphate bond of ATP, that it then uses at the same rate no matter what the original source was. So, instead you would need to talk about the rate at which ATP forms… no time for that now.
Also, whether nutrients can be converted into ATP quickly has nothing to do with the Krebs cycle…. This is not just medical science, this again is basic high school science. The differences lies in the preparation of the different macronutrients (glucose, fat, protein) into acetyl CoA that can then enter the Krebs cycle, no matter what the source.
Ketosis is far from ketoacidosis… One can’t burn fat without producing ketones, and we evolved to be very adept at burning them. The brain functions better burning ketones than glucose…Recalcitrant epilepsy is even treated using a ketogenic diet… Ketoacidosis only arises if one can’t burn glucose or ketones, essentially only in totally uncontrolled T1 diabetics (that make no insulin).
All low carb diets are not the same… The vast majority are high protein, and the vast majority of people who follow a low carbohydrate diet will go on a high-protein diet for fear of eating fats… There is a huge difference between a low-carb, high-protein diet and a low-carb, higher fat diet, with protein in moderation… metabolizing protein for fuel is extremely unhealthy, actually somewhat poisonous, and makes many people feel like “crap”. I suspect, that being a triathlete, you substituted mostly protein for carbohydrates. Shifting to a higher fat diet (and thus conducive to fat burning) does require a couple of weeks of transition, after which people generally have much more energy and feel great, athletes included. I recommend a slight modification for athletic performance, however. Train on high fat, carb load the night before the important athletic event, so as to be able to optimally utilize both fuels during the event.
And yes people are different, but the basics that we are talking about here not only are true for all people but transcends humans and are true for virtually all animal life all the way down to worms and beyond. For instance, if you eat a non-fiber carbohydrate (sugar or starch) food it will raise your blood sugar, as it would your neighbor’s blood sugar, and it will raise virtually every person’s blood sugar in the world…and every dogs, and every worms blood sugar… In turn, raising glucose raises insulin and leptin and accelerates the rate of aging, and the symptoms of aging, including cardiovascular disease, diabetes, obesity, osteoporosis, and cancer. Believe it or not, feeding sugar to a worm and raising its blood sugar and insulin to the same degree as in a human, will significantly shorten its life.
If you really are interested in learning more about current science of diet, metabolism and aging, I would refer you to my book, “The Rosedale Diet”.
Ron
Judo Mom — August 20th, 2011, 5:42 am
Ron. I read your post with interest. I think the overall problem is that your industry (the medical profession in general) just doesn’t do it for people. I was at a colo-rectal specialist this week and when he asked me about my diet, i explained that i just can’t eat carbohydrates…they cause such bad gassiness, bloating and other gastro intestinal problems for me. His response “Well what? Why?”. Imply like i am crazy or something. I thought ok…shouldn’t he be checking me for Celiac disease? Shouldn’t he be probing further. This guy is one of the most published experts in my state, close to the nation and that is the response i got.
Frankly, the medical community (in general) is doing us all a disservice. Husband has type II. He has suffered years of bad advise from nutritionists and the ADA about his blood sugar levels…yet no one (including his endocrinologist) has given his the realistic advise to CUT THE CARBS significantly! His first advice…100 grams a day – are they loopy? Of course, he thinks i am crazy. Yet i saw his endocrinologist eating a big chunk of broccoli and a big chunk of meat in the hospital cafeteria with no carbs. My opinion, they are just making the cash.
I for one, am glad that people like Tim say in a different way. That way maybe some of these lunkheads will hear it. And that way he can make some cash too.
fiona8 — August 22nd, 2011, 1:21 am
@Judo mom. I totally agree with you.. The ADA gets funding from too many to truly recommend the correct diet. what they do recommend will ‘maintain’ your diabetes, not cure it, most of their funding will stop if they start recommending the correct diet and started curing people, god forbid. Rosedale reverses his type II diabetics, takes his heart patients off statins. Even cancer patients, ever wonder why even when they know that glucose makes the cancer rage and become more active which is what the inject to to test where the cancer is, then would it not be the first step, to have cancer patients stop eating foods that turn to sugar? It is like watching people blinded with a false sense of security and a smile on their faces walking their way to a mass slaughter house. Diabetes is a desease of accelerated aging, so it is a model for many illnesses including aging itself. Take out carbs, anything that turns to sugar, and fructose, so most fruits are out. So, like Anton said, people need to read and educate themselves. Though, we are all a little unique we all stand on the same basic platforms, like most animals, right down to the smallest of them. Read about genetic expression, leptin, insulin, mTor, read books based on science. It is really quite clear as science is never wrong and can be proven no matter how one slices and dices it. Tim F, does a fantastic job and shinning light on many of these topics for sure.
Samuel — August 20th, 2011, 3:59 pm
Tim-tim!
I have been following a lot of your advice lately and my life has improved enormously.
But there’s one problem!
My friends and people I hang around and actually like, they seem to be a bunch of reformers!
Your principles in lifestyle-design is all about questioning the status-quo, and finding your own more efficient ways.
Normal people often have problems accepting people who do things differently. Most of my friends happen to be normal people!
The fact is that I like working out every 4th day, even if I’m abroad, I agree with the philosophy that work doesn’t define who you are – it’s just a way of income, also that working 40-70 hours per week isn’t necessary, and I like eating what makes me feel good in the long haul instead of opting for fatty and sugary foods and its dopemine-like effect.
I bet you’ve faced a lot of people question the way you do things, how you eat, your sleep patterns (uberman is awesome!) and the whole lifestyle. How do you deal with them?
Will — August 22nd, 2011, 1:53 pm
Hi Tim. Quick question that I didn’t know where to post. What is your opinion/assessment of deer antler velvet? Now that MLB players have been told not to use it because they will fail steroid testing it is becoming very popular. After researching it it seems to have no downside to using it. Thanks for the time.
Grace J Power — August 24th, 2011, 11:24 am
Timothy–
I tried out the Active Release Technique this week to increase the Range of Motion for lifting my arms above my head. It really worked great! I set another appointment to increase the ROM some more and also work on some other areas.
I have done prolotherapy, rolfing, Muscle Activation Technique. I am also on a Collagen 1, and 3 supplement.
I did the HCG diet last year which I didn’t remember seeing in your book even though you talked about taking HCG. There is a specific diet I followed that re-set my hypothalamus so now I don’t crave as much junk stuff and I actually crave healthy foods. Plus I lost 22 pounds of fat!
Shane — August 25th, 2011, 8:39 pm
TIm,
Great interview and I’m enjoying the book thus far. I must ask, what’s the latest with the 50k? I recently ran my first marathon at a pace I feel is well below my potential. My next goal is a 50k and I’m quite interested to see your performance.
Best of luck
Adrian T. — August 27th, 2011, 6:02 am
“the shortcut to the shortcut”
wow, I can’t wait. That should be something magical, indeed!
There’s no free lunch. Each big result requires you or other people who work for you to invest a lot of time and energy. Otherwise, the required result wouldn’t be big.
richard amster — August 29th, 2011, 7:41 am
my son received a pro offer based on results from your Babe Ruth chapter – thank you. Question: how would you apply Barry Ross’ 15 minute walk to something similar for swing sports? Again, Mr Ferriss, thank you.(by the way – I am now in my the best shape since college – you’ve been a life changer)
Patsy — September 1st, 2011, 9:52 am
Tim,
I started the eating plan this past year to lose body fat. I am 44 and have struggled with my weight for 20 years. I have tried and taken almost everything. This is the first plan that I have enjoyed and it works for me. To date I have lost 70 pounds and am hopeful for another 30. Thank you!
Patsy
Farrah — September 7th, 2011, 10:00 pm
Hi Tim,
I have been on your 4HB food plan for about 6 weeks, 2 of which have been religiously EXACTLY as prescribed. The first couple of weeks I was making the usual mistakes which I corrected after reading the section on same. The next couple of weeks I was not taking the supplements nor doing the exercises in between my meals during my off day. I have lost lbs. I have gained weight and gained inches!!!! I am not doing training to be gaining muscle — nor do I want to. Except for some minimal yoga a few weeks ago and the 90 seconds of exercises on my off day, I have not done any other exercise. As you can imagine, I am extremely frustrated.
I do not know my body fat % because I do not have the money for the tests. :-/ but I can assure you from the photo method, I am definitely not different nor do any of my clothes fit better. PLEASE HELP.
fiona8 — September 12th, 2011, 10:53 am
@farrah @ashley.. losing all your extra fat. I have seen so many people do the high fat, low carb, moderate protein and lose all their extra fat without working out. Dr. Rosedale seems to have nailed that plan for those that working out is not in their cards.
Jim — September 10th, 2011, 10:02 am
Tim,
How about doing one on the 4 hour golf book. How to learn to hit a 350 yard drive straight every time?
Ashley Cotter-Cairns — September 12th, 2011, 3:53 am
Farrah, I abandoned the plan because I was gaining weight also. Seems it is not for everybody.
Tracy — September 16th, 2011, 4:57 pm
I don’t know if I am in the right place/forum, but I have two questions.
First: Do I have to use oil/butter to cook my eggs/whites? Can I use canola spray?
Second: For my “binge” day, could I go from say lunch time on Saturday to Sunday morning/breakfast? Or can I not have a sleep cycle during the binge-eating?
Love your book, Tim! So refreshing to be involved in a community like this
Andrew Yee — September 18th, 2011, 8:51 pm
Dear Tim,
I first would like to tell you that your book has affected me ever since I saw it on the best sellers business section at Borders. The cover of the book was the first thing that caught my eye, I pictured myself in that hammock between the two palm trees. I have since bought the book in hardback, ebook, and on cd. I thought it was obsessive at first but I quickly realized that I had to spread your knowledge. I have bought the book for at least five of my friends and also made it a required reading for my girlfriend. I am working in real estate with my family and am constantly looking for ways to apply your concepts. I appreciate all of the positive culture that you have put in to my life. I really hope that this message finds you and wish you all the best in your future ventures; maybe you are the person that that will be seemingly impossible to get in contact with that actually responds.
Andrew Y.
Michael — September 19th, 2011, 1:42 pm
Tim,
Have you ever experimented with the isometric training routines like Bruce Lee used?
Thanks,
Michael
Sharon Hustwit — September 24th, 2011, 11:49 am
Hi – I just started following the 4-hour body plan yesterday and wondered if a small amount of almond milk in my coffee is considered okay since you mention that having a few almonds as a snack is acceptable…? Thanks, Sharon
Pam C — September 25th, 2011, 10:21 am
My husband has your book and it has been sitting on the table for months, I keep looking at it, flipping pages, and setting it down. I have reached this point where I have to do something about my weight and fitness, I used to run I have finished 3 marathons, tri’s, Mt. bike races, etc….then for the past 2 years I have been suffering from depression and stress and because of that I have gained over 25 pounds…I feel like shit not to mention I have NO sex drive what so ever. I have tried and failed to commit to a program (I obviously know what to do) but I just quit, I can’t stick with anything, the drive is gone. Now my question to you is, I can follow this plan but tell how can I stay with the commitment without it being thrown in the pile of failed weight watcher, south beach, my fitness pal, attempts. Here is the sad part (tiny violin music please), all my friends and my husband right now are on their way to Bend, OR for a Mt. Bike trip I have to stay home with our daughter because I am 25 lbs overweight and I am in no shape to tackle the trails…I’m left behind.
Judo Mom — September 25th, 2011, 2:05 pm
Maybe time to get rid of your husband? Ok thats not too nice…but mine (nor my friends) would leave me behind…and 25 pounds isn’t that much overweight. My husband loves me so matter what my shape. I am worried for you.
However, honestly i have been yo yo ing on this way of eating. I think its much like Atkins. Few can stick with this for life. But the principles are sound. Try to avoid anything white or any sources of carb as much as you can. Focus on getting the primary plate full of protein and veggies (but if you need convenience cuz you have kids…make that the priority – live is just too crazy these days.) and if you need a bit of pasta or bread have it or you’ll go nuts but DON’T do it at every meal.
The other thing is try to do two small meals a day and one big one if you need to over eat. There is a great book called Protein Power and they claim that the glycemic index principles of reprogramming the body that Tim proposes actually work in 24 hours. I’ve done that way of eating for many years. You go no carb for breakfast and lunch and then you add carbs at dinner. According to them the body adjusts over just two meals.
give it a try and its far less daunting. Good luck. Get some counseling.
fiona8 — September 25th, 2011, 2:58 pm
Judo Mom.. without knowing all the details don’t jump to that conclusion. The husband got the book and left it sitting on the table.. maybe trying to help his wife. Maybe the wife is the one that said guys, you go, please go.. maybe finally after 3 years (2 years plus 9 month baby time) it might have been his first time. Suggesting to a woman that is really in a tough spot that she replace her husband is such a disposable attitude.
Pam.
Oh boy, first congratulations on your first step which is acknowledging that you are in a place and need help to move forward to where you want to be. 2nd, it sounds like for sure you are sad about them all going and you being home with the child, but kudos to you for not bashing them. Yes, you know what to do, yes you have done it before, but no you have not done it before since having a child, your body changes, and now this little bundle of joy controls your every moment ;-(. So. we have a need and a want, but pushing through and making it happen. It will be your path, and with all the suggestions maybe one will hit a cord for you. There is a lady on our help site, on yahoo communities, OMG you are mirrors of each other, only she is on her 6th child!!! (AHHH, and still she is sain!) She has tried so many programs, and for her Dr. Rosedale hit the nail on the head and made it doable for her, I have seen over the year her comment and falling off the wagon but over the year she is in an amazing place compared to just after her 6th child last year. She joined a group, some form of exercise but also more support, and accountability.. a group of ladies, some that were ahead of her and looking great (looking forward, if they could do that) and then some that were doing way worse then her, which made her feel like, wow I am really not doing so bad really and she became a mentor for them, if she did not show then they would not show either… they needed her! Anyway.. Around the world, I do not know any family with a 2 year old that does not go through some hard time, either between the couple, money, bodies, you like took a monumental change. You will never be the woman you were before, because now you are a mother to a beautiful little child, so create a new you, one he/she can look up to a learn from, and mirror.
Good is medicine.. carbs, sugars, fruits.. don’t enable it to move on, but they are a great comfort food, and a great addiction. Surround yourself with people your admire, people eating healthy, mothers making it all work.. it will be out of your comfort for sure, but that is you inside anyway.. you for sure don’t want to be in this same body in 5 years from now. So today, not tomorrow. Ask for help, maybe it is that your husband takes your child for a day every week and you have a schedule.. to get to the new you. Having a little time away as well will help you reconnect with you, and not just you being a mom.
I think you are right on the edge of making this all happen. Maybe a tony robbins weekend! a yoga retreat.. I think your husband will be on board, he did not leave the book laying around for nothing, he just might not know how to help you.
Fiona
Pam C — September 26th, 2011, 1:40 pm
Hey, Thank you for your help and suggestions, I guess my post sounded a bit desperate. The thing is I didn’t go to Bend, Oregon because I knew I didn’t not have the physical capiblity to Mt. Bike the trails, they wanted me to go but knew in my current state I could not keep up. Mt. Biking isn’t just riding on flat trails, we are talking about epic climbs, switch backs, drops, roots, and well extreme over the top fun. I went to Moab, Utah last year and had a blast, but something happend I lost my way and now I’m weak and feeble and 20lbs over weight. This has nothing to do with having a child because I have one daughter who is now 12, this has everything to do with stress (my husband has been unemployed for over a year). I have started the 4-Hour Body so offically I’m on day one, I made enough to east the same high protien food for the next four days, next I think I’m going to make some chili which should take me throught he weekend. What ususally happens is I can keep up for maybe 1 – 2 weeks and then I get derailed by going out to dinner with friends or I traveled for work. I took a before picture, man was it ever shocking…ish, I need to look at that daily for motivation. Again, thank you so much for your suggestions and wish me luck.
fiona8 — September 27th, 2011, 12:40 pm
thanks pam… that photo will do great! funny, going out to dinner is a tough one! when i reach for the bread.. in my head i say addiction.. addiction.. addiction.. thank goodness no one can read my mind or i would sound like a looney! but for me ‘addiction’ associated with no being able to resist some yummy bread seems to help. Good luck! hope you honey gets a job soon, but glad he got out and enjoy a little time he has now, as many become a coach potato…
scott — September 26th, 2011, 7:03 pm
I am very interested in the connection between high iron levels in the blood and health…i would like to explore the possibility of regular blood donation but as a gay man i am prohibited from doing so…..at least here in Canada…?…….is there any alternative route i could take to “donate” blood, or have regular “blood letting” done…..can this be done through a naturopath or other alternative health care practitioner?…..this is really frustrating…..thanks.
scott — September 26th, 2011, 7:12 pm
…..oh….and has anyone had adverse blood work results after slow-carbing it for a good few months?…..i have yet to have blood work done since starting the “diet” ….i’m going on 10 months and i’ve never looked better…:)
fiona8 — September 27th, 2011, 12:35 pm
Hi Scott, you should at least do a ferritin test to make sure that you have high levels of iron in your blood, though for males if you eat a lot of red meat it is a high probability, and yes blood letting is very important as too much iron will indeed rust in your body! Sorry they are so strickt there. In the old days leaches did a great job! haha. As far as labs and low carbers, we do it all the time for our patients, the internal results are AMAZING! The ones who do the full battery of labs are ones that are sick, say diabetics which is really a disease of accelerated aging so a perfect bench mark for all of us. Within just a week some major chances, then 3 months some of the longer term markers show the results. We recommend low carb, no fruit except some black berries, and healthy oils (high fat). This combination effects leptin levels, and diet is the only way to lower these levels. Good luck!
barrett — September 29th, 2011, 8:04 pm
Lost 40 lbs…thank you Tim. I am going to take on the weight training next. Anyone have any tips or advice. Feel great and looking great!!
Elise — October 6th, 2011, 4:13 pm
Been on this three weeks without exception, and have gained 3 lbs! No statistical change in measurements or skinfold test either. What’s up? My friend and I were both eating very clean before starting this; could that be the issue? Would love some input…
Kristin — October 11th, 2011, 1:49 pm
My husband & I have just started the program and I have a couple of questions. The book allows for up tp 2 tbsp of cream for coffee… But I’d much rather have 1 tbsp of feta on my dinner salad (the feta has 0 sugar). Would this be acceptable? My other question is about salad dressings. I make my own but also enjoy some of the olive oil based ones at the store. I noticed many have a tiny amount of sugar – 1g per serving and yes, I would only be using the suggested serving size. Is 1g of sugar acceptable? I guess what I’m really asking or confirming is that the weight loss from this diet isn’t based on something crazy strict like atkins where you cant have ANY sugar. I’m hoping this is the case since we are allowed to have vegetables such as peas and carrots moderation which contain carbs and sugars.
Thank you for your time!
Brandon — October 12th, 2011, 10:35 pm
Tim,
I am currently deployed to Afghanistan and have a lot of workout time on my hands. I have been reading 4 hour body off and on for the past few months and have implemented a lot of it in my life, to include SCD and the supplements from Geek to Freak. I have a few quick questions:
1) I definitely get the Minimum Effective Dose concept, but I would go crazy out here if I only worked out twice per week. How can I effectively workout 5-6 days per week without burning my body out? Can this frequency be maintained if I concentrate on very specific muscle groups each day? I definitely want to try the “add 100lbs to my bench” workout, but that’s only one day. Anything else you would recommend? I really wish I could do kettle bells, but that’s one of the few things we don’t have. Any direction would be much appreciated.
2) Like most guys, my main goal is to get ripped and lean. I’m already in pretty good shape, but I’ve never been able to reveal my 6-pack. I have a strong distance running background, but have shifted more to lifting and bulked up a decent amount over the past few years. I’m around 11-12% body fat and I’ve been doing 6 min abs for over a month and haven’t quite seen the results. I eat as healthy as possible, but the options aren’t always great here. As mentioned I have a ton of time and I’m willing to do whatever it takes. Advice? What am I missing?
Thanks,
Brandon
Kalle — November 17th, 2011, 6:21 am
Hi Tim,
could you please say something about going bald. Is there anything one can to avoid that?
It would be amazing to get your ideas on that!
Sakira — November 28th, 2011, 12:06 am
TMI warning!!!
My nutrition is very balanced, I cock all my meals and most consist of Quinoa, 48 hour water soaked and Sprouted legumes, Vegetables and oil – olive, avocado, tahini, etc’… I know I’m not eating to Enough protein and I’m working on it!!! I swim (TI) daily and work from home – IE life is good.
The problem is: As of five-ish pm, I’m starting to have so much odorless GAS which is both painful
and defiantly uncomfortable!!! Any advice??? This is “killing” me!!!
Plus to make the pain go a way, I drink soda water and that can’t be good as we aren’t evolutionary design to drink CO2.
I’ll appreciate your words of wisdom..
Thanks Shak
fiona — November 28th, 2011, 3:02 am
.Sakira..
Quinoa.. stop the Quinoa and you will be fine. it has just a little less converted sugar than white and brown rice. Check out carbs – fiber = sugar. The sugar causes all kinds of issues. Keep it to veges, protein (but for your body not too much) no fruit, low on the dairy, and forget the Quinoa and you will do great!
jml — December 1st, 2011, 11:18 am
Question for Tim or anyone else who might have the answer:
Do you have any experience reversing the weight gained from taking antidepressants?
I started slow-carb a few months before I started antidepressants (first Zoloft, then Lexapro, then Viibryd). I lost a lot of body fat right away. As soon as I started taking antidepressants, I began gaining visceral fat. I added PAGG and aerobic exercise to the mix. Didn’t even slow it down. Four months into meds, I tapered off of them. I had gained 20 lbs of fat. As soon as I went off them, the weight gain plateaued and stopped.
I’ve been off meds for 3.5 months now, slow-carbing the whole time, did PAGG for about 5 or 6 weeks, added in more exercise – the weight will not come off.
I’ve been to an endocrinologist and a nutritionist. Got my thyroid checked, got my adrenals checked – all normal. The endocrinologist shares my opinion that it’s the antidepressants, but she doesn’t know when or if the weight will come off.
Does anyone know any trick here? I’m very frustrated. I was in the best shape of my life back in April, and now I’m in the worst shape I’ve been in in about 3 years. I feel like I’m doing everything right but with no result. I haven’t been this heavy in years. I feel like crap. I hope someone has an idea, because I’m running out of them.
Justin — May 8th, 2012, 5:58 pm
@jml
How is your sleep quality and quantity? Did you get your cortisol checked as well? Is your cholesterol too low?
You may also have gut flora issues from the medication. I would look into the GAPS diet http://www.gapsdiet.com/Home_Page.html
Other resources
http://chriskresser.com/9-steps-to-perfect-health-5-heal-your-gut
http://evolutionarypsychiatry.blogspot.ca/2012/05/depression-antidepressants-and.html
Hannah — December 11th, 2011, 6:04 am
Hey Tim!
I have a question if you or anyone else wants to answer it. I started reading your book a couple of days ago, and a lot of it makes sense. However, it seems I cannot really follow one of your most important rules (30 g of protein within 30 mins of waking) because I have a thyroid disorder and I need to take my medication in the morning. For it to absorb properly I need to wait at least 30 minutes, but ideally an hour. Is this problem a big deal?
Thanks!
thementalmind — December 25th, 2011, 2:33 pm
You could certainly see your enthusiasm in the work you write. The world hopes for more passionate writers like you who are not afraid to say how they believe. At all times go after your heart.
Joshua — January 21st, 2012, 5:15 pm
Anyone here knows specifically how to reverse type 2 diabetes? I’ve been reading so much stuff and I don’t know which one of them is true, and is it really possible to get taller even you’re 25 years old (or older). Kindly provide the link that is most useful and truthful. Thanks!
fiona — January 25th, 2012, 3:11 am
Dr. Rosedale is the only one I would trust. He has been reversing type II for over 20 years. He is an MD, but you will never find him ever dealing out drugs like most MD’s. Diet, diet, diet, and not following what the ADA tells you to each which is only to maintain the disease and their incoming donations from pharma, the sugar, grain and others – as was disclosed for all to see. http://www.drrosedale.com. It works. Heads up he is a metabolic scientist type, no bs marketing, no spoke and mirrors, selling nothing, you cannot even get an appointment with him, but he does freely have all his information out there. Just read all your can from him and follow, and in most depending on the severity, most are off their drugs/insulin within 3 weeks.
Joshua — January 26th, 2012, 1:03 am
Thanks for the info. I am checking now the website you provided. Thanks a lot!
Josiah — March 30th, 2012, 6:56 am
Just finished reading T4HB and can easily say that it is the best compilation of fitness and health I have read. The book is a quick read (which says a lot seeing as it is so large that I could probably fight off Spartans with it) and is easy to understand. Very good work, Tim.
Julie — April 6th, 2012, 4:19 pm
Hi Tim,
I have the same issue as Hannah, I take thyroid medication and was told to wait an hour before eating or drinking anything else. Any suggestions for how to handle both the medication and eating the 30 grams of protein within 30 minutes of waking?
Justin — May 8th, 2012, 5:52 pm
@Julie
I would find a health care practitioner that will help you cure the thyroid issues. See http://chriskresser.com/category/health-conditions/thyroid-disorders
Joshua — April 8th, 2012, 8:10 am
Great stuff at the 4HB, but I didn’t find something about natural height increase.
I would just like to know if there are proven ways to increase height at and after the age of 25.
Justin — May 8th, 2012, 5:50 pm
@Joshua
Increasing flexability in your back can help. See http://www.livestrong.com/article/180291-how-to-improve-posture-and-increase-height/
Alex — June 7th, 2012, 3:35 pm
Hello Tim,
I have a question, I just read your 4HB book and its fasinating. I have health problem that I need you or someone here to respond to me. I have studied Engineering and I have had 4-5 cups of coffee everyday for 4 years. Now I’m suffering from chronic fatigue and no doctor is able to tell me what’s going on. All of them says I’m just fine.
I noticed you mentioned something about Caffeine, I’m kind of wondering if Ive got addicted to Caffeine and how can I get rid of this chronic tiredness.
I’m really suffering. Thanks,
Justin — June 7th, 2012, 8:55 pm
@Alex
What is your diet like? If you eat a lot of “healthy whole grains” then it is probably a diet issue not the coffee or caffeine.
Goran — July 15th, 2012, 4:57 pm
Cannot find science to back up the “Eat 30 Grams Of Protein With 30 Minutes Of Waking Up” Claim. Does anyone have a link to it?
Justin — July 16th, 2012, 5:12 pm
Haven’t found any study on the timing but there is one on protein and satiety here http://www.ncbi.nlm.nih.gov/pubmed/16002798
Also Dr Jack Kruse uses 50g of protein see http://jackkruse.com/my-leptin-prescription/
Jacqueline B — July 24th, 2012, 6:50 am
I have two questions about the cheat day for anyone who may know the answer.
1. Is it any 24 hour period or is it one day. Aka would it be more effective to restrict it to Saturday rather than say 7 pm one night to 7 pm the next?
2. Should we be following the “damage control” guidance on cheat days, or is that just for unscheduled binges?
I apologize if any of these are already answered in the book but I wasn’t able to find them.
Justin — July 24th, 2012, 12:40 pm
1. I is during waking hours. And in the book it is recommended to have a normal Slow Carb breakfast.
2. The damage control is suggested to be done before each cheat meal, not just for unscheduled binges.
South African — January 7th, 2013, 12:17 pm
Hi
I have a few questions.According to the blood group lifestyle, as bloodtype B, I am to stay completely away from chicken, lentils and certain type of beans. I am allowed kidney, lima, navy, soybeans, broad, cannellini, green, peas, snap and strings. What are your thoughts please-am I able to substitute the beans and lentiles you advocate with this list? what about the chicken? We do not have turkey year round in SA so its not an option. Do I just stick to the red meats? If anybody has any advice, it would be appreciated. Thank you
Justin — January 7th, 2013, 1:21 pm
Blood type diet is based on a lot of false assumptions.
http://chriskresser.com/the-healthy-skeptic-podcast-episode-3-were-back
and
http://donmatesz.blogspot.ca/2010/12/blood-type-diet-primal-perspective.html
Janice Nason — January 12th, 2013, 11:41 am
The suggested 30g of protein within 30 minutes of waking up – is that within 30 minutes of opening your eyes or within 30 minutes of committing to the day and physically getting out of bed? Some mornings I am ‘awake’ but lounge in bed past the 30 minutes, sometimes nodding back off, and would appreciate clarity on this point.
Justin — January 13th, 2013, 5:05 pm
Its a grey area Janice, and probably make little difference. 30 minutes from when you physically get out of your bed is fine.
AC — February 3rd, 2013, 7:24 am
6 Full days on 4HB. Yesterday was Saturday, first cheat day. Weighed in when I woke up, at 189.4, and 24.2% Body Fat, lost a total of 6 lbs in 5 days!!!! I originally weighed in on Monday at 195.4, my scale claimed 25% body fat. Assuming I can count on my scale that is roughly 15 lbs of fat loss, 9 lbs muscle gain for a net of 6 lbs.
After cheat day, I weighed in at 190.4, only a 1 lb gain.
Ideally I would like to lose 20-25 lbs before my 40th birthday in July. My weight fluctuates by +/- 15 lbs every few years. I diet and lose it, then gain it back and the cycle continues. I have to say this is the first “diet” where I was not terribly hungry. My other methods of losing weight left me hungry, irritable etc. Will keep you posted on my progress. Thanks for the entertaining read and great info in 4HB.
Jayanthi — March 5th, 2013, 8:10 am
Is pearl barley water with cinnamon (pinch) allowed in 4 hour body?