The New Book Unveiled: The 4-Hour Body (4HB)

Data crunching back to age 18. Three years of organizing self-experiments around the world. Thousands of blood tests and hundreds of case studies.

My new book is finally here: The 4-Hour Body.

I could not be happier with the end product. Truly, I am ecstatic.

If you want a minimalist guide to hacking the human body, this is it.

In each chapter (more than 50 topics total), I test everything on myself so you don’t have to. In “Reversing ‘Permanent’ Injuries,” for example, I tested the moderate options like over-the-counter supplementation and Feldenkrais, but I also imported stem-cell growth factors from Israel and had them injected. That was just for starters. The end result of that chapter? 90%+ of the injuries that plagued me for decades are now gone. I’m stronger and faster than I was at age 20.

If you want to know the two safe things out of 100 that worked abnormally well, I can tell you…

The 4-Hour Body is also designed to read unlike any diet or fitness book, which it isn’t. It’s more like a Choose-Your-Own-Adventure book for the human body, full of ridiculous stories, practical philosophies, and larger-than-life characters.

Here’s the back cover description:

THINNER, BIGGER, FASTER, STRONGER… which 150 pages will you read?

Is it possible to:

Reach your genetic potential in 6 months?

Sleep 2 hours per day and perform better than on 8 hours?

Lose more fat than a marathoner by bingeing?

Indeed, and much more. This is not just another diet and fitness book.

The 4-Hour Body is the result of an obsessive quest, spanning more than a decade, to hack the human body. It contains the collective wisdom of hundreds of elite athletes, dozens of MDs, and thousands of hours of jaw-dropping personal experimentation. From Olympic training centers to black-market laboratories, from Silicon Valley to South Africa, Tim Ferriss, the #1 New York Times bestselling author of The 4-Hour Workweek, fixated on one life-changing question:

For all things physical, what are the tiniest changes that produce the biggest results?

Thousands of tests later, this book contains the answers for both men and women.

From the gym to the bedroom, it’s all here, and it all works.

YOU WILL LEARN (in less than 30 minutes each):

– How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of food and safe chemical cocktails.

– How to prevent fat gain while bingeing (X-mas, holidays, weekends)

– How to increase fat-loss 300% using temperature manipulation

– How Tim gained 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time

– How to sleep 2 hours per day and feel fully rested

– How to produce 15-minute female orgasms

– How to triple testosterone and double sperm count

– How to go from running 5 kilometers to 50 kilometers in 12 weeks

– How to reverse permanent injuries

– How to add 150+ pounds to your lifts in 6 months

– How to pay for a beach vacation with one hospital visit

And that’s just the tip of the iceberg. There are more than 50 topics covered, all with real-world experiments, many including more than 200 test subjects.

You don’t need better genetics or more discipline. You need immediate results that compel you to continue.

That’s exactly what The 4-Hour Body delivers.

Now The Real Fun Begins

Here we go:

1) The ask

2) Big media opportunities for you

3) An offer to friends in media.


I try not to ask for too much on this blog, but today I will ask a favor: if this book sounds interesting to you, please take a moment to order it today. I’ve never worked harder on something, it’s my sophomore act, and pre-orders are critically important in the publishing world.

The book is on-sale now but will ship on December 14th. Here’s why you should pre-order now:

– You will not be charged for the book(s) until they ship in December, but ordering (really like reserving) a copy now really, really helps me.

– What would make a better X-mas gift? My dad lost more than 70 pounds using two chapters. Please consider getting a few copies for your family, loved ones, or best friends. I promise that they will not be disappointed. Ordering now means you can’t forget.

– Last but not least, your help would mean the world to me. Pre-orders will largely determine how much support retailers give this book. It’s crazy, but only hardcover sales count towards the bestseller lists. If you’ve benefited from my last book or writing on this blog, I would really appreciate your help. This has been the biggest project of my life.

The 4-Hour Body is available on Amazon,, and these online retailers.

Thank you!


Have you lost weight, gained muscle, or otherwise changed your body as a result of blog posts I’ve written? If so, you could be featured on major TV and in big mainstream media. Please e-mail your details and (important, if you have them) pictures to jenny.rabun-at-gmail-dot-com. No professional before-and-after pics needed, but something that shows your before and after appearance, even in normal clothes, is helpful to producers.

Ladies — that means you, too! Help a brother out, and help your sisters out, by sharing your stories!


I’ve made very few media commitments thus far. Do you have a column, show, mailing list, or blog audience? Would you like to do a feature, an interview, or post an excerpt? Please click here to let me know. There is a ton of material, including case studies, video, and pictures.

Upward and Onward

Thank you all so much for the last three years. It’s been incredible.

The best is yet to come 🙂


The Tim Ferriss Show is one of the most popular podcasts in the world with more than 900 million downloads. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.

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Comment Rules: Remember what Fonzie was like? Cool. That’s how we’re gonna be — cool. Critical is fine, but if you’re rude, we’ll delete your stuff. Please do not put your URL in the comment text and please use your PERSONAL name or initials and not your business name, as the latter comes off like spam. Have fun and thanks for adding to the conversation! (Thanks to Brian Oberkirch for the inspiration.)

1,137 Replies to “The New Book Unveiled: The 4-Hour Body (4HB)”

    1. What a great way to start off the year, with a brand new mind, body, and soul. The book is packed with so much good stuff, the easy slow-carb diet, kettlebell swings, and the brilliant section on polyphasic sleep. I’ve tried many other diet & exercise programs, Atkins, P90X, etc, and this one is by far the easiest and most realistic to follow. All of the other programs make it impossible to go to lunch with coworkers or dinner with friends w/o feeling like a complete social outcast. Thanks for all your hard work and ignore all the haters out there, I am living proof that your $*** works!

  1. Just bought two copies, got free shipping. not interested in selling the second but it will be a good gift! Can’t wait to get it and read it.

  2. Hey Tim, Good luck on the new book. I’m looking forward to the read. I tried your weight lifting plan a couple years back, and enjoyed great results. Hope you have some MMA stuff in there too! Victor

  3. Hey Tim, is there no way you can offer some signed copies to fans outside the US? I’m in the UK and Barnes&Noble want $18 shipping, which if I’m honest, I’d much rather spend on an extra copy of your book. I can tell you now, a few people will be getting this book for Xmas from me!



  4. Not to toot my own horn too much Tim, but after a decade and a half of non-dogmatic experimentation on myself and willing friends, you’re the only author out there (excepting Martin Berkhan I suppose) who I’ve always agreed with 100% on training and diet, and your fantastic results should be ample evidence for the skeptics out there. I’m really excited to see what can be learned from this new book and will spread the word far and wide. Thank you in advance for all the diligent work and for sharing so freely.

  5. Any idea when the prerelease copies from the last book promo will ship? Great sales copy by the way, reminds me of the old school long copy landing pages minus the 10 pages of endorsements.

    Looking forward to the book.

  6. Tim-

    This is the book I’ve been waiting for! Congrats on your second book. I hope it’s as successful, if not more, than the 4 Hour Work Week. After the book comes out I’d love to be a case study of some of the material, either to be posted on your blog or possibly an updated and revised edition down the road. Are you going to be looking into anything like that? Have a good one.



    I’m in the UK, but I’ll be ordering a copy for myself right now with expedited shipping. SO exciting about reading this and getting results!

  8. I can’t wait to read the book. The running chapter should be really great to read since I’m reading up on marathon training information and tactics since I’ve just started training for my first marathon. Nice title and great cover, maybe I won’t have to hide the book’s title while reading it this time.

  9. Done! Two books ordered, very glad to help you out, its easy repayment to all the value you’ve brought me via your blog. Best of luck with pre-sales of the book!

  10. Sounds like an interesting book – I really enjoyed the 4 Hour Workweek. But, I’m a 100% Kindle and iPad reader now. Is it possible to order Kindle versions today as well?

  11. Already got the body, but still quite intrigued by the back cover description. I wonder if this information could help me making the basketball players I train more athletic. Looking forward to this!

    Kudos from Portugal!

    O. Goetgeluck

  12. Hi Tim.

    Thank you very much for this book. I was waiting for it :). I think I am the first one to make the reserve.

    Do you plan to translate the book into Spanish?


  13. First let me start by giving you a super huge congrats on your book release!

    Second, I’ll be sure to pick up a copy of your book. Sounds awesome.

    Third, I’ve been on your diet plan for going on almost 3 weeks now. I haven’t been able to exercise as much as I’d like but hey. Who can…anyway, I’ve only lost about 8lbs but I have dropped two belt notches and I’ve had to buy new pants! I’ll be the first to admit I didn’t follow your suggestions exactly but I was pretty damn close! 🙂

    Keep up the awesome work!

  14. Hey Tim, haven’t heard anything about the advance copies for those who bought 4 or more of the revised 4-Hour Work Week a while back. You mentioned they would go out even before any media got their hands on it… that still happening?

    Looking forward to this one!

  15. Wow Tim, congrats on the newest book!

    “How to produce 15-minute female orgasms” – and they say that a live of a researcher is dull 🙂

  16. Tim

    Great … I’m buying this book! I hope I can find some information in your book to cure a physical (pain) problem! If you find 2min of time please send me an e-mail, I would like to ask you a question about it.



    1. Hey Kim,

      I would post the direct link to the site but I guess it comes off as spam. But you can check it out by googling “paincenter.stanford” which will bring you to their home page. Do a search for “Human body + pushing the limits”

      You will find a video about a woman that had pain for years that wouldn’t go away, trying many different types of massage, therapy, accupuncture, etc. But researchers at the pain center in stanford have found methods of reducing the pain by 50% which is about the same to what most pain medications will do.

      It is what the Shaolin monks do so they can perform the physical feats that the average person can’t. They study them in the video. I’ve trained with them and they are truly amazing. A 74 year old master was breaking bricks and along with other things.

      Check it out, it really interesting!!!

  17. Hey Tim, Pre-ordered the book. The way I see it even if I only get one paradigm shifting piece of info from this book, it will have been worth the $20. Keep cool, this one is gonna blow up much bigger than 4HWW.

  18. 2 months and a half? I cannot wait that long, man. Wow.

    But seriously, congratulations. The book will be successful, I can fully assure you.

    I wanted to ask you, are you exploring any disease topics in the book, how to treat particularly, I am pretty sure you have the preventive part down.


  19. Tim,

    Just pre-ordered a copy. Better be signed when I recieve it come December!Thanks for the great value in your blog posts and previous book.

    Your loyal reader,


  20. Congratulations on the book and the abso-genius marketing! With an “ask” like that, the “answering” is easy!

    Got anything in there on pregnancy and childbirth? (Maybe that’s a fine follow-up to the 15-min. orgasm.)

    Thank you for continuing to dispel myths of limitation – about worklife and now, about the body! Thank you for affirming the amazing nature of the human being, whether you knew you were doing that or not.

  21. Hey Tim, I have the same problem as Freddie. I too would like to get hold of a signed copy, but the shipping to the UK is going to cost me $18. I’d much rather spend that on a second copy of the book for my brother. Any ideas?



  22. International readers: we are able to pre-order the book. I just did from Mexico City!

    Congrats Tim on your new best-seller. I know it will be one.

    ¡Un abrazo!



  23. Pre-ordered my copy to Germany, hope to be one of the first guys over here. 🙂

    Really excited to read it. Your last book has changed my life like no other piece of knowledge before.

  24. Tim,

    I just pre-ordered, as you requested. I can’t tell you how excited I am to read your book! Is there a chance you could give us a sneak peak at 1 or 2 of the how-to’s in the book?


  25. Ordered. Pity we have to wait a few months, but still can’t wait to read it. Intrigued as hell with the intro you’ve given it.

  26. Nice Tim,

    I’m looking forward to tweaking the hell out of my body like my brain’s been tweaked since reading 4HWW. Good luck!

  27. I Just ordered two copies! (Gotta love free shipping)

    I’ll probably read the hell out of one, and attempt to keep the other in mint condition.

    BTW Tim, after years in the making my 4-Hour Work Week influenced business is about to explode.

  28. Done and done sir, definitely enthusiastic to support you in your sophomore effort. Best of luck.

    Dec 14th shipping is perfect, I will be back home in NorCal from Peru for a month and have some time to read.

    Looking forward to it.

    btw, when are you headed back down here to South America again?

  29. Tim,

    Does the preorder on in Canada also include the signed copy? Great addition to your 4-Hour series.


  30. Hi Tim,

    First of all: congratulations on your new book! A new milestone in your life, I can imagine. I’m a big fan of your innovative and creative way of looking at things. You seem to look at the (old, ‘normal’) reality (work, weight, health) with a curiosity as if it were the first time you ever saw it: In your eyes a workweek of 50 hours looks like 4. This makes great changes possible. Thank you for it! I will order some copies of your new book. I really loved your last one. Keep up the good work!

    Kind regards from The Netherlands,


  31. Ordered autographed book and CD. I’m a big fan of your 1st book, blog, and Random Show. I’m very excited to check out this book! Your detailed and thorough research skills combined with your reflective nature and willingness and ability to take risks make you one fascinating man. Thanks for sharing all your wisdom!

  32. I pre-ordered a small bunch, and I’d love to participate in a phone Q&A, but the form your assistant (I presume) has set up doesn’t fit international phone numbers. I hope it’s still possible to join in – anyway, there’ll be a non-working phone number on the entry having my email.

    Best of luck, Tim, I’m really looking forward to this.

  33. Congrats on getting the book done. Your first book changed my life… maybe this one will change my body. Keep rocking!

  34. 15 minutes for a female orgasm? If it takes that long, you’re doing it wrong! 15 minutes is enough time for at least 2 or 3.

  35. Don’t be such a wuss Freddie and bite the bullet with the shipping! You’re getting a first edition SIGNED copy of this book in $’s. Go into Hatchards on Oxford and you’ll get a signed first edition for MORE! $18 for making your wife happy for the remainder of your life is a bargain!

    31.00 USD = 19.6278 GBP

  36. Tim,

    Congratulations on your new book. You are to be commended for the tremendous amount of work you have put into the R&D for lifestyle design and now into the human body. Having been introduced to you just prior to the launch of 4HWW your marketing strategies on how you amassed a huge following is an amazing case study in itself. It’s one thing to have a plethora of knowledge/experience and totally another to have the wherewithal and marketing savvy to spread your message and create community by challenging the status quo – such as you did. I’ve really enjoyed the insightful blog posts as well as the many fantastic resources. I look forward to reading the new book and if it’s anything like the four-hour work week I will be happy to endorse it…Talk soon

    Best of luck,


  37. Thanks Tim.

    I’m super pumped for you. The book looks totally fantastic.

    I’ve pre-ordered two signed copies from Barnes & Noble. I’ll also snag a Kindle copy at launch.

    A big congrats to you my friend.

  38. Whoohoo!

    I just ordered my copy. I read the teaser on the earlier post, but the new details sound like the book is even better than I anticipated.

  39. Already ordered, even though shipment costs almost as much as the book. I have a feeling that this is going to be BIG. Bigger than everything the world has seen so far in terms of book publishing and marketing. Tim – I’m sure this is going to work extraordinarly well – I’ve never ordered anything from the US yet – you are the first person who convinced me.

  40. Great news! Just uploaded my screenshot.

    Please fix the phone number fields. They don’t allow for either international numbers nor for cellphone numbers!

  41. Hey Tim,

    Very good news and an original title…..

    Congrats with the finished product.

    You can send me one, I will review it on my site for free 😉

    All the best,


  42. Congratulations on the achievement, Tim.

    When you were out in Cape Town, I asked you what you would do differently to market the book, and as you said then, you’re more or less following the same path as you did the first time round. If it ain’t broke, right?

    The 4-Hour Workweek was a revelation and strolls into my top 5 business books ever. I have no doubt you’ll knock this out the park, and even if I don’t follow through on everything I read, I trust it’l be a riot to read, nevertheless.

    Good luck.

  43. Does the “Sleep 2 hours per day” blurb refer to polyphasic sleep (i.e. “uberman” sleep?).

    If so, did you try it?

    I spent 4-5 months of my life addicted to the polyphasic pseudoscience pushed by internet communities and bloggers and essentially wasted half a year attempting to “adapt” to the uberman schedule. It was the biggest mistake of my life and it screwed over my health in remarkable ways.

    I’m now a chronic insomniac, went through a suicidal phase, have little to no energy or sex drive… I’m slowly improving (doctors, therapy — I’m absolutely not kidding), but I wouldn’t recommend it to anyone. (My early 20s age may have something to do with my apparent susceptibility to chronic sleep deprivation).

  44. So yeah, just ordered 2. It still counted out shipping cost and doesnt say anywhere that its signed :/

    Only need 1x but i loved the fourhourworkweek and i’ll definitly find someone who can get one as a gift 🙂

  45. Hey Tim!

    Just ordered 2 copies!

    One for me and one as a gift for a dear friend who lost some serious weight.

    Loved the first book!

    Checking your site regurarly for awesome tips!

    And allready gained some serious Pounds on my skinny body in muscle by Just some “simple” tips from your posts.

    Dude you rock!

    thanx for the tips and some warm greetings from the netherlands … or should i say HOLLAND.. you been there on one of the coolest days..

    Her majesty (orange) birthday party. so you probably know.

    keep up those posts.


  46. Done and done. I live in Korea so shipping is almost as much as the book itself! But (and let me guess that this is exactly what you want to hear) I am convinced it will be worth it judging by your first book and blog posts.

    And how about for book number three? “The Four Hour Life” (A compendium of life hacks)

  47. Bought a copy.

    Are you interested / intending on organising referral sellers through your own website or similar?

    I’m practising life mastery and doing the fitness thing the p90x way atm (which is tuff!). Shit, if I can do it in 4 hours, all the better!

    Msg me if you’d like a copy of an ebook I am writing on other elements of life mastery.

    1. Hi Aaron and all who bought 5+ 4HWW copies a while back,

      Yes, yes, yes! Please look for an email from my assistant Amy today. Thanks again!



  48. Retweeted already, and two signed hard copies on order! And I’ll get my Kindle copy once the release date is here. I’m anxious to read about the 2-hr sleep per day.

  49. You know, I balked at the price tag, thought I’d wait for it on Kindle, but then I thought, how much time and energy did 4HWW and this blog add to my life? How much did I benefit from Tim’s training recommendations, when I found that I could build nice muscles and strength in a month?

    How much money have I saved following Tim’s advice from 4HWW?

    I admit that I’m skeptical about some of Tim’s claims, and I wish some of his advice had more rigorous evidence to back it up, but I’ll give it a go.

    I went ahead and ordered two signed copies. Looking forward to getting them!