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 ๐Ÿ™‚


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

  1. Hi Tim,

    Just preordered through B&N. It didn’t say anything about getting a signed copy. How do I know that’s what I bought and that’s it’s one of the first 3000 ordered? Hopefully I got once since it would have been easier and cheaper to buy it through Amazon in Canada. Looking forward to your next great book!


  2. I’m curious if you did any testing on your new title? If not, are you taking a big risk on your title? Hope I didn’t strike a nerve.

    Also, did you have a staff or a product development team behind you on this one? It seems like such a monumental undertaking.

    I respect your passion and appreciate how open you are with us on many fronts. All the best in your book launch and climb to #1.

    Cheers, Andrew

  3. Pre-order submitted.

    Tim, I am one of the rare few (only one, perhaps?) who is ordering your second book without having read the first one yet. It’s near the top of my to-read list, but unfortunately that list has been set aside lately due to time and budget constraints. Methinks I need to start making some more progress on that list again.

    I have been quietly following your blog for a while, and it is always a pleasure to read your posts. Keep up the outstanding work.

  4. I’d love to contribute since I read 4 Hour Work Week and enjoyed it, but will there be a digital version (on Kindle or iBooks) coming out soon? I’m overseas and it’s not very practical for me to buy a hardcover book.

  5. I know you didn’t design the cover or pick the colors yourself, but I LOVE the burnt orange and navy blue…. War Eagle!

    Got one copy to read and pass along, and another to keep for myself!

  6. Five signed copies ordered… Christmas shopping done! Really looking forward to this book. Thanks for all the info and inspiration in the past. So far hubby and I are both “working” from home and I have lost 24 lbs total (oh, and ran I triathlon training only kettlebells, weights and sprints). Not too bad, I guess, for a stay at home mom of three kids under 4.

    Thanks Tim!

  7. /sigh I ordered it from barnes and nobel who ship via ups. While I support the pre-buy I have an ugly feeling that when my parcel arrives in Canada I’ll be paying up the bum in duties and other crap ups charges, plus I probably won’t get it until after Christmas.

    I hope for the best! But, expect the worst. It’s okay I’m sure the book will be worth it in the end ๐Ÿ™‚


  8. Soooooooooo excited. Have been looking forward to this for months!

    Just ordered my 5 copies! Making a list of the people who are cool enough to get the 4 HR body for Christmas. ๐Ÿ™‚

    Thaaaaaaanks, Tim! I know this will be a great resource.

  9. Thank you Tim!! I just won a $2,000 that 4 Hour Body would be the name!! Use $50 to buy 3 copies and the rest is getting donated! Keep up the great work!!

    1. Sweeeeeet! Well, you, sir, guessed correctly!

      So thrilled you’re giving the majority back. If we ever meet, first round of drinks is on me.



  10. I’ve bought one copy and considering 4 more (expensive to ship to Australia). Any idea what time the QA session will be at? It’s difficult finding conference calls that aren’t at 4am. That won’t matter once I’m sleeping 2 hours per night.

  11. Hi Tim,

    Is there an electronic copy (e-book) available for purchase from somewhere (for those who don’t want to wait until Dec 2010) or you haven’t written the book yet? ๐Ÿ™‚


  12. Just pre-ordered.

    If this book does 1/10 of what your first book did for me, it will be well worth the investment.

    Keep up the great work Tim!

  13. Can I just get a preview of the basic concepts of how to sleep for only 2 hours a night (if it doesn’t affect learning). I have some exams I need to pass. Totally serious. I swear I’ll buy 5 copies for this. Something to do with polyphasic sleeping? Pill? High protein?

  14. Hi Tim,

    Locked and loaded, looking forward to a great xmas read!

    I ordered from your link, but on the Receipt it just says “Hardcover”, not “Hardcover – Signed Edition” have you sold through these already?

    I have really enjoyed reading your stuff over the last few years!


  15. awesome branding strategy… lets hope this book is the benchmark for physique hacking, just as 4hww is benchmark for lifestyle hacking.


  16. Ordered 2. Hopefully I got in for the 3,000 signed copies and wasn’t too late.

    Been telling people about this book for months. Glad I can now tell them to start pre-ordering.

  17. Awesome job Tim! Just ordered my signed copy, and have counted the added shipping to Australia as a good investment.

  18. Ordered the hardback and a kindle copy. I wish these were shipping sooner. Can’t wait to read them. Thanks for your hard work Tim! You’ve never steered me wrong.

  19. Preordered, and looking forward to this book, as I’ve been living the 4HWW lifestyle for 2 years now and moved to improving quality of life as a primary goal.

    I’m wondering — does this contain more detail about why most grains are bad, and how best to replace them in your diet?

  20. Late comer to the party… cool title (sooooo original ๐Ÿ™‚ Seriously, great target audience, good topic, excellent push. I see another NYT Best Seller.

  21. Two copies ordered with express shipping to Australia :D. Cant wait for December.

    A question, did you experiment with melanotan or other peptides for this book? I’m not sure of the legality in America but peptides are certainly an interesting “body-hacking” method

  22. Hey Tim. I just ordered 2 copies of the book. It was great meeting you last night at the Samovar Tea Lounge in SF. Very inspiring stuff!

    Also….I overhear quite a few people talking about P90X. I assume you have tried, or de-bunked this …..thoughts?

    Looking forward to spreading the word…



  23. Tim–I’m really more concerned about the 15 minute male orgasm. Maybe you can incorporate this into how to quickly/effectively reduce non-vital water percentage to make weight.

    jk. Already purchased a signed copy.

  24. YESSSSSSS! Thanks Tim! Just starting my automated muse/business after much trial and error. Now with this???? I compete in CrossFIt to be the fittest in the world.. this is EXACTLLLLLLY what i needed!! ORDERD!!

  25. Of course… brilliant title. I will buy the book and most likely any other book you write. You may aspire to be super human but you are more importantly in my view a lovely human being. Thanks for all the fun.

    Rock on Tim.

    With warm regards,


      1. Hi Tim, just a quick question, I understand the benefits of increased levels of carnosine in the muscles, but would you suggest histidine supplementation in conjunction with beta-alanine? Just curious because I’ve recently started supplementing with beta-alanine and want to get the most out of it.



  26. Just preordered my copy.. don’t mind waiting at all.. listened to the original 4hww 10 times on loop with my ipod one summer instead of listening to co-workers in the office- the information single handedly moved me from the corporate world to entrepreneurship.



  27. You’re a riot. I’ll be sending you some pictures I have taken over the last two months as I began the slow-carb diet (after a year’s worth of bingeing). For now I have to go get 7.5 hours of sleep because your book isn’t out yet.

    What kind of Q&A session can I get for taking you fishing in Alabama…with lots of beer?


  28. Hey Tim

    I never pre-order books but you are worth it so I pulled the trigger cause you asked. Curious to see what you have in there about any sport specific training you might have done to augment bjj or martial arts abilities.

    Thanks and look forward to it!


  29. Tim! I need your help!

    I just bought 10 copies (I’m a HUGE fan) from an internet cafe in Munich. I don’t have access to Paint, so I couldn’t take the screenshot, but I used my digital camera. Unfortunately, I also don’t have access to the SD ports here. Surely there’s some other way for me to get my goodies? Maybe I can forward the order confirmation email?



  30. Tim,

    First of all I’m so happy and grateful that after following your diet and exercise articles in the past year I’ve lost 30 lbs, improved my physical wellness tremendously and I’ve become healthy as a horse!

    All that time since then I’ve never gone back to the hospital for illness! This new book of yours is as good as bought!


  31. SUPER stoked for this new book, Tim!

    I’m definitely in better shape now (at 29) than I was 10 years ago thanks to becoming obsessed with rock climbing. I’m always looking for ways to get leaner and meaner — can’t wait to see what you’ve got in there!!

    Thank you so much in advance for all the hard work and self-experimentation you did to bring us this invaluable information. Truly — thank you.


  32. As a small thank you for all the well researched, free info on your blog I ordered 5 copies (two separate orders though, hope that is no problem).

    The tips on hacking sleep have been pure gold – cottage cheese before bed, who’d have though it would make such a difference. I even buy it at local grocery stores when on vacation now.

    Thanks for putting the time into passing it all along. It is changing lives, though I can only account first hand for one.

    Particularly looking forward to the treatise on sleep. It seems we share some common difficulties shutting down at night.

  33. Really looking forward to this read. I have spent my lifetime doing all the wrong experiments with my mind and body and am sorely suffering for it now. I’m excited to see what difference your suggestions will make to my overall lifestyle and perspective too. Thanks for putting all your thoughts down in a way that everyone can process :).

  34. Pre ordered two copies :).

    One question I wanted to put to you. Have you ever/considered running a bootcamp, using these techniques, for the kinesthetic students out there?

  35. I’m really astonished: “I test everything on myself so you donโ€™t have to.” and “How to produce 15-minute female orgasms”. That might be something really cool to do: male produces 15-min-female-orgasm to himself. ๐Ÿ™‚

    Anyway: Great title, great cover… looking forward for it. All the best!

  36. Hey Tim,

    In for 5! When I was browsing through Twitter last night on my phone, I glanced over your post on your new book, at first I thought, “Eh, if he get’s bad press on this then it may negate a lot of valid ideas in 4HWW.”

    It’s risky because topics like sex and fitness have been covered heavily and their are such ranging ideologies that I’m curious what are you bring to the table? I’m a bit skeptical, until I see reviews, but I can’t help but be curious.

    1. Hi Jay,

      I’m sure a lot of people feel the same way. I decided to dive into a completely different topic for a lot of reasons. One was to remove the ability to rely on my past success with 4HWW. It was rewarding, but I want to stretch myself elsewhere.



  37. You did all the testing on your own body? Everyone’s body is different. In the future, even aspirin will vary from one person to another. How can you say that what works for one person will work for all? A little skeptical, but very interested in learning more.

  38. Great job Tim!

    I’m supposed to get a signed copy from an order I placed last Dec. for 5 copies of your 1st book. Anything special I need to do to get a 15 minute orgasm, and my book bra? ๐Ÿ™‚

  39. You’re a beast.

    I shall take 10 copies and disperse them among my family.

    I am as excited to read the book as I am to help you make it a smash hit.

    Pura Vida, Impure thoughts,


  40. Just pre-ordered my signed copy, can’t wait to read it. Your first book inspired me to leave my risk free job in retail and pursue a career as a personal trainer where I can teach and have a positive impact on others.

  41. Hey Tim,

    You should you have a lot of international readers. What about us? I tried to get your last book T4HWW, ordered in all the major books shops, but didn’t get it. The 4 hour Body looks like a must have and I am extrememly interested in your body hack ideas. Can’t wait to read it.

    Please make sure it’s available in India. I think outside US where Amazon like services are not so prominent, a prined version is the only way to read.

    I believe like me all your international fans will be happy if they can read the book as soon as they can.

    Please take care of it.

    My best wishes for your new book,


  42. Hey Tim,

    I’ve followed your stuff for a long time, pre-4HWW. I’ve implemented a lot of your hacks, and have been constantly amazed at what our bodies are capable of, with very little effort (I held my breath for almost 5 minutes — that’s bizarre!)

    My issue, however, is confidence. Does this book do anything (other than making you feel like a better person) to touch on this? I’ve heard that most confidence is a facade anyhow, it just takes a bit of acting, but I’ve been plagued by this issue for as long as I can remember. It’s difficult to succeed when you have no confidence, though it seems to be something you have in copious amounts!

    I already bought 3 books, but I was hoping you could tell me sooner whether you touch on this seemingly simple brain-hack.

  43. Really looking forward to reading your new book!

    The title, however, feels a bit contrived. Was the decision yours or the publisher’s (feels like a committee of MBAs agreed upon it)? The title is incongruous with your reputation as an honest broker who gives people the straight scoop without corporate BS on various topics of “life hacking.”

    Always remember, “Tim Ferriss” is the franchise, not some cute “self-help” title. You can try to build up equity (as the MBAs would say) in this 4-Hour-thingy but at the end of the day, without you it’s nothing.

    The 4-Hour schtick worked fine for the first book because it was new and original. Slapping the same type of title on the second book makes it look like you’ve sold out. Frankly, the “4 Hour Body” title feels a bit shlocky.

    If your aim is simply to make a few bucks then keep the title. If your aim debunk erroneous conventional wisdom on fitness and health and help thousands of people “reach their genetic potential” (which btw should be in the sub-title), then lose the title.

    ????? ??????!!

    PS: Time to therefore to start also building some Google juice with the domain

    1. I’ll be talking much more about the title decision, etc. after the book comes out. There are good reasons it was used. Not the perfect title, but better (for reasons I’ll explain) than a host of others.

      Thanks for the candid comment,


  44. Tim,

    I think I had the same issue as Luke above. After I finished checkout it just says “hardcover”. Either way is cool for me.

    P.S. – Sorry if you (or your assistants) received a return mail months ago. I was in the Facebook tagging deal and I never got the books. It was my college address and I might have made a mistake typing it or it somehow didn’t make its way to me. I bought it the next week anyway.

    1. Michael! You should be set, but let me know if you have any problems. I’ll fix. For the FB bit, that’s no good. I’ll have Amy reach out to you ASAP.



  45. I guess the comment system doesn’t like Cyrillic characters. The question marks in the comment above should have read, “Udachi bratan!!” (good luck brother!!)

  46. Hey Tim! – I just bought 5 copies for the family for Christmas. Perfect idea!

    I can’t wait for the release!

    Thanks man,


  47. I guess you weren’t lying after all… Thanks Tim, I can’t wait. But I think “Becoming Superhuman” would’ve been a more badass title.. Just sayin ๐Ÿ™‚

  48. Hi Tim,

    Problem with form:

    I took a screenshot of my receipt and sent it in and realized that my netbook cut off the bottom half of the B&N receipt, blame the small screen size. Should i resubmit the form again w/ a better screenshot (zooming out on the browser) or is the order identification number going to be alright?

    -Stephen Nguyen

    p.s I can’t wait to read it and share it with friends!!! esp because i am a 6 foot 2,150 lbs and look like a stick figure.

  49. AWESOME. I didn’t bring my credit card with me today to work or else I would have bought 5 already… I hope the signed copies aren’t sold out already or I’ll be really bummed. Damn time zones ๐Ÿ™

  50. Ok bought a copy, probably first one shipping to Malaysia, postage cost me almost the same amount as the book 0_0

    But I fully support what you are doing and think that you are an inspiration to many!

  51. Tim, I just ordered 3 signed copies, NOT 5. I don’t like you that much.

    Could you let us know when the 3000-mark has been reached?

    1. LOL… well, I’ll keep working on my charisma, then. Something to shoot for.

      B&N should automatically indicate on that page (cut off sales) when they run out, so you should be good to go as long as that page lets you order.



  52. “How to reverse permanent injuries”

    Any tips on handling sciatica or herniated discs in the book? what type of injuries are talked about?

    Good luck!!

  53. Hi Tim,


    I am a big fan and just pre-ordered 5 from the UK (express delivery, bit pricey but worth it). I really couldn’t wait until Feb 2011 for the UK version.

    The only other thing I ever pre-ordered was an iPad. So you are on-par with Steve Jobs in that respect ๐Ÿ˜‰

    Your timing couldn’t be better really. I just turned 40 the day you announced your new book!

    Also being a new father (5 month old baby), I noticed that my new lifestyle which involves less sleep, working from home (thanks 4HWW), more hectic days and more ‘comfort food’ has had quite an impact on my weight. I recently had quite a reality check trying to squeeze myself into a suit, after months of working in shorts and t-shirts. It felt more like trying to get into a scuba suit ๐Ÿ˜‰

    Your latest guest Blog post about gluten free diets really convinced me it is time to change a few eating habits. So now I am looking forward to your next body hacks, because in my head I am still 25 … I just need to convince my body of this ๐Ÿ˜‰

    I hope you blow your own sales targets completely out of the water after all the hard work you put into this.



  54. So exciting! Four hour work week has been one of the most important books in my life – and also most life changing – not just once but the ideas live in my life everyday! My clients love that book also and I’m definitely sure this new one will be a blast too! Looking forward to get my signed copy!:)

  55. Just bought a signed copy Tim,

    You’re the first person to encourage me to buy a book with $14.00 delivery charges all the way to the UK, but I just couldn’t wait till February when it was showing up on Amazon UK.

    Looking forward to reading this one!

  56. You’re THE MAN.

    Pre-ordered a week ago on


    12.98$ International Shipping on BN website made me crazy and bottom line price: 20.78โ‚ฌ –> 27.56$… so same price.

    But I’m sure it worth it.

  57. Done, ordered two copies. Of course no free shipping to Sweden, but we’re kinda used to that! ๐Ÿ™‚ With some luck I’ll get them before X-mas.

    Int’l phone numbers worked with the format 00XXXXXXXXXX, so no plusses, dashes or other chars.

  58. Tim,

    This is great, I’m looking forward to your new book. 4HWW has been a huge inspiration.

    One question concerning the 4 Hour Body – Do you cover maintaining fitness while on the road?

  59. I’m in.

    Two for the price of one.

    1. What looks like a compelling read

    2. Plus a hands-on masterclass on internet marketing in action. ๐Ÿ™‚

  60. Hey Tim!

    I just ordered 5 copies to Germany (I hope it’s not too late, 12 midnight PST Thursday means until Thursday is over, right? Otherwise I would be really sad ๐Ÿ™ ), I am a huge fan for years now and it would mean a lot to me to have a chance to talk with you. Your last book really changed my life and my ideology, and I am glad I already bought it with 16 back in 2007.

    I can’t thank you enough for this.

    Viele GrรผรŸe,


  61. I thought I was good at marketing but then Tim Ferris started selling his new book and I realised I know almost nothing.