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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Comment Rules: Remember what Fonzie was like? Cool. Thatโ€™s how weโ€™re gonna be โ€” cool. Critical is fine, but if youโ€™re rude, weโ€™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. Looking at the number of comments, looks like the 300 signed copies are already spoken for :-). Anyways, ordered 2 copies to Oz, looking forward to the read – esp the 2 chapters on weight loss :-)!



    1. Hey Krishna,

      Two things real quick:

      1) There are 3,000 signed copies, not just 300!

      2) There are two extensive chapters for those who don’t eat meat. You’ll be set.



  2. Is the book vegetarian friendly, btb, not changing my eating habits anytime soon. Hope there is stuff in here for us veggies too!



  3. Hi Tim,

    some months ago I was talking with a very special Lady who’s an astrologist and she said to me that there are a certain kind of people who’re born with a certain kind of “configuration” that makes them be essential in the evolution of societies.

    And when I see you coming up with this kind of project, I think I can both recognize that what she says is really true and identify you as one of such “catalysts”. You did it with the 4HWW and probably will do it again now.

    The World needs such initiatives.

    If you keep up with the pace of 1 book (or similar) every 3 years, we will see a very different World soon. And as I wrote my previous sentence, something came to my mind:

    “what if you find a way of monitoring your readers evolution (like working habits, income, health, frequency of vacations) ?”.

    In other words: describe our lives (with some questionnaires, just an example) before getting our hands on your book(s) and then refresh that info within a year or 2 after reading it”. We could apply some serious data mining on the data and… just an idea.

    I was going to order the book to my just-arrived kindle but then I remembered those don’t count for this purpose, so I just bought a few hardcovers that will serve as Christmas gifts ;).


  4. I only just started four hour work week, haven’t finished it, BUT I LOVE IT! So much so, I have ordered 3 copies of your new title….. Thanks a lot Tim!

  5. Hmm..there is nothing mentioned about hair loss.I know a technique to reverse hair loss without any external application,drugs,treatment..etc

  6. The book looks insanely interesting! For a multitude of reasons, but especially the two hours of sleep and 15-minute female orgasms. Immediately (before there were any comments here) pre-ordered two signed copies, they’ll be shipping towards Belgium.

    And as many others probably have already said: if only *one* of these lifehacks works, it’ll have been worth far more than the price of the book! ๐Ÿ™‚

    Congrats on the clever marketing/launch initiative by the way ๐Ÿ˜‰

  7. Ordered. Thanks for inspiring me through book an blog several times.

    Looking forward to some new body experiments so that I’ll also be able to say: “I could not be happier with the end product.” ๐Ÿ˜‰

  8. Ordered to Sweden here. With $12.98 added for shipping it’s still a bargain if it’s just half as useful as your first book.

  9. This is big! Thank you Tim for keeping up with the great work!

    I just ordered my copy from B&N. Being in Italy I opted for the quickest shipping, which ended up costing $35.98 (more than twice the cost of book. argh!).

    Interesting that on Amazon UK they do list the book, but it has a slightly different title:

    “The 4-Hour Body: The Secrets and Science of Rapid Body Transformation”

    It has a release date of Februrary 2011, it’s paperback, and it’s reported to have 320 pages, instead of the 592 pages reported by amazon US.

    I wonder if Amazon UK data is correct.

    1. Hey Marco,

      Thanks for the comment. The UK info is incorrect. Their subtitle is an older version and the page count is low. It’s a big ‘un ๐Ÿ™‚


  10. Hey Tim! I just ordered 2 signed copies, shipping to Austria, I’m sure it will be well worth the ridiculous shipping costs! (if I don’t like the book, I still can sell it for a couple K’s on ebay, right? ๐Ÿ˜‰ though I highly doubt that this will be the case…)

    Keep up the great work!

  11. Ordered one ๐Ÿ˜‰ Too bad about the shipping though, costs the same as the book and will probably only arrive somewhere in january:-(

    Either way, congratulations with the book, I’m sure it will be just as great as 4HWW! ๐Ÿ˜‰

  12. Yes! Great news, been waiting for this one since you first anounced it!

    I ordered 2 to Belgium, so I’ll make someone happy at Christmas (and his girlfriend/wife as well ๐Ÿ˜‰

  13. Ordered and massively psyched! This is great and thanks for turning yourself into and r&d project in order to provide as with awesome value.

    Btw anything for dislocated shoulders under the permanent injury reversals? That would be a very nice extra to the obvious value from the book! ๐Ÿ™‚

    Thanks and Congratz!

  14. We need more of this, more people trying out food/supplements/exercise/sleep routines in a controlled, scientific manner to get a wide consensus on true correlations. Ideally, we could record all of our behavior (all heart beats, vital signs, blood contents, sleep duration, food intake, time taken etc.) and we could really see some correlations jump out, the more data the better. The more stuff that gets measured, the more data and correlations that can be seen. We’re still in the infancy of discovering correlations to optimize our health. A general consensus so far seems to be of the evolutionary basis for a more paleo-style diet of natural-grown/raised meat, vegetables, fruits and nuts.

  15. Hi Tim,

    First reaction to the post – it sounds too good to be true, so … I bought one copy and I am looking forward to test some of your tips on myself.

    If the 15min Orgasm really works, I guess you will save many marriages ;-))

    Question, is there any estimiated date when other language versions will be released?

    btw briliant marketing here, as usual. Hope there will be “4 hour marketing” coming next.

    all the best

  16. I’ve just purchased a copy but was charged for it ๐Ÿ™

    “- You will not be charged for the book (or books) until they ship in December.”

    1. Daniel, were you charged, or was the total amount just “authorized” on your card? Just to be clear, as the two are not the same. B&N will want to ensure you CAN pay by authorizing, but they shouldn’t charge now, at least based on what I understand. Please let me know, and thanks.


  17. Love the cover and ordered a signed copy right away. Keen on receiving my xmas present from you – thanks for writing it ๐Ÿ™‚

  18. Tim, I love your work and recommend it to everyone. I am a huge fan and am very excited about the book. I went ahead and purchased a physical copy to help you out, knowing I will maybe use it as a reference. I understand you want to sell as many physical copies as possible, and that publishing is a bit backwards, I would however request that you inform us of a digital/audio pre-order as well. I don’t need another book to carry around. I have a laptop, an ereader and two cellphones. I will buy whatever digital format you want to sell it in, I do ask 2 things, 1st, if possible please add Audible to your release list on day one. I have over 200 books from them and it works well now on both android and iphone. 2nd Please include a set of pdf charts that I can access via the web, or audibles website. Again I already prepaid for a physical copy, and It may never get opened. I love reading and listening to audio books and they only way I can do it is on the go. Thanks in advance!

  19. I’ll definitely buy this book, but it’s not available ’till February on UK Amazon – and there’s no Kindle pre-order.

    I’m not buying any more dead-tree books, so it would be cool if a Kindle version was available as soon as possible for the UK market.

  20. Hi Tim,

    2 copies ordered!

    I just finished university and am working on chapter “automation” of the 4HWW. Now I am quite often asked what my future plans are, what kind of job I am looking for. Thanks to you I have a hard time explaining ;-)!

    Thanks for the inspiration and opening my eyes to the opportunities out there! I’ll let you know how it goes.

    Die besten GrรผรŸe aus Stuttgart


    PS: I gave some copies of the 4HWW to friends, but unfortunately the German translation isn’t nearly as good as your original style. I’ll stay with the English version.

  21. Just pre-ordered, can’t wait

    Doesnt say signed edition on my receipt but i can assume it is? (i’m pretty sure i clicked the link)

  22. Hey Tim,

    Shipping is a bit expensive to the Netherlands, but you deserve it! I hope this book will change my life as much as the 4HWW ๐Ÿ™‚

    Good luck!


  23. 5 copies awaiting to be signed, sealed, and delivered.


    1. It would be funny if the chapter on sex was called “the 4 hour orgasm”

    2. I’m curious to see what the sleep thing is all about. I know Thomas Edison slept very little, only taking short naps as needed.

  24. There ist one aspect to fitness which I never found mentioned. I like to do TaeKwonDo (ITF) 2-3 times a week which keeps me quiet in shape, but I would like to increase my duration and strength additionally (not necessarily both at the same time). All the “minimal efford plans” include long resting periods. Would my TWD training for example mix up your suggested 4hww muscle build training, or could I just do it in between?

    ps.: Do you read the comments of older blog posts?

    Thanks for you effort und GrรผรŸe aus Deutschland ๐Ÿ™‚

  25. Can we expect this in Kindle format worldwide?

    The extended, new version of the 4HWW has been hard to come by on Kindle, at least in the UK, which is a bit of a shame, as I’ve stopped buying paper books..

  26. Ordered as here in the UK we’ve got a big delay until it’s released. But I’ll get it shipped over!

    If you’re planning a next book would love to hear more about how you hack and break down things into experiments. Would be great to apply it to more areas in life. E.g. Cycling – breaking it down to the things that make a real difference to someone’s performance rather than the myriads of instructions you are given (Using 80/20 rule). You’re unique blend of “lifehacking” and “skill hacking” is not something I’ve seen elsewhere!

  27. Good stuff, I work out only an hour a week now, so itโ€™ll be good to find a way to optimize that time. Iโ€™m having a stem-cell shake right now.

  28. As an avid lifter for many years and having experimented a good deal myself I can’t wait to read this Tim. Shipping charges to Norway be damned B&N have taken another order.

    The injury stuff is fascinating – injured knees, shoulders and other body parts are looking forward to some new insights.

  29. Ordered. 4HWW has become the closest thing I have to a bible. I’m anticipating that this one will become my New Testament :o)

  30. Tim,

    Loved your first book. I just ordered…..but card was charged immediately. If that is the case you may want to delete the sentence that says:

    – You will not be charged for the book (or books) until they ship in December.

    Keep it comin,


  31. Sweet – ordered my copy.

    I’ve got my VA lifting weights for me, but I’m just not getting the results I was hoping for. ๐Ÿ˜‰

    Hope this book will help resolve that.


  32. I am ordering the book (3 copies) right now! In the 4-hour work week, Tim suggested I try just one technique on rapidly gaining muscle. Having been working out since 14 at first I didn’t believe in the claim (both his and the book he suggested), but thought that I don’t have much to lose, with 30-day program. At worst I would have another book/technique scratched off my list of things to try. In short, I lost 10 lbs of fat and gained 10lbs of muscle in just 3 weeks of following the program, while gaining 20-30% strength and besting my own bench press all time record (went from 285 to 315lbs). At 28 I looked and felt better than ever and without a single injury. Ever since I turned all of my friends and relatives who would listen to it, thanks to Tim.

    Cant wait for the book, especially the 15 minute female orgasm part ๐Ÿ˜‰

  33. Dear Tim,

    I’m very excited about this new book.

    I designed a weight gain challenge of my own about 18 months ago. Mine was 15 pounds in 10 days. I made it, in the process I ate about 10 kg of hommus, and unfortunately I ended up with some kankles… this was only temporary ๐Ÿ™‚

    At the pinnacle I was lifting 55kg dumbells on each arm (flat press). Chest measured 105cm.

    Best of luck with the new book!



  34. G’day Tim,

    Same issue as Luke & Michael above (ordered “Hardcover – Signed Edition” but the actual order page only shows “Hardcover”), 5 copies too!

    I also tweeted you regarding this but while I’m here… Did you accidentally delete your tweet about the new book? It doesn’t show up for me in on your Twitter page but I have seen RT’s about it and also the copy that got sent to Facebook. Thought you might like to know, as I wasn’t sure if it was intentional or not (or if its just something funny happening to my Twitter account…).

  35. Congrats on the new book Tim!

    If the content in this book is half as engaging as 4hww, I know this this will be a huge hit. Looking forward to reading it!

  36. Loved your first book, but didn’t buy it just borrowed from the library. So I bought two of the new one so I can lend or give the second one away.

    You’re a inspiration!

  37. Just ordered my copy of the book. Really excited for this, even got it off the signed edition page, so I’m hoping I made the cut. Would be really awesome, I’ve never had a book signed by the author.

    Keep up the awesome, inspiring work Tim.

  38. Hey Tim!

    I am so excited to read this book! Your 4 Hour Work Week had a big influence on me in my quest to run a successful online fitness business and I can’t wait to read what you’ve experimented with in the new book and how that will influence me too!


  39. I’m a ~poor college student~ and usually only buy used books, but I figured “well, I like Tim, I should help him out, blahblah”

    Surprised to see it’s a good deal! Even if only one of the tips in the book even kind of works, it will be worth much more than what I paid.

  40. Tim,

    Very excited about the book, just bought 5 copies. However, my PC is kaput at the moment so I ordered from my iPad, can I fwd you my receipt? Or I can send upload a screen shot when I get to work in 8 or 9 hours time (I’m in Sydney). Also, is there anyway you can look at the email notifications when you post new blogs? I always get them a day or two after you’ve posted and feel like I’m always late to the party.

    Sincerely from an unabashedly huge fan,


  41. wow, you make a lot of fantastic claims in the back cover verbiage.

    I’m a skeptic but I look forward to reading it and trying things out.

    I’ll get the kindle version when it comes out in Dec.

  42. Just pre-ordered a signed copy, can’t wait to check it out. It’s been several years since I dedicated some time to learning the latest research in performance enhancement, so I’m really looking forward to seeing what you discovered.

    This is a pretty huge departure from your last book, big props on the cajones necessary to step out and going after a different type of market completely from the business one. Best of luck, I’m sure you’ll crush it.

    If I ever see you in person will a signed book work to buy you a beer? ๐Ÿ˜‰

  43. Book pre-ordered, and request submitted via Google Docs for a blog interview. Hoping we can set something up. Still in the startup phases of the blog due to a few other projects on the side that have required a little more time.

  44. Woohoo! Just ordered a book, and I’m so excited to see if my pictures are going to be in there!

    (I’d buy the book regardless though. This looks like it’s gonna be AWESOME!!!)

  45. Tim,

    I ordered 4 copies of the expanded &c. 4HWW (to receive a free copy of this book) and i have changed my address since that time. How are these free copies going to work and what should I do regarding my address?



  46. Tim – Just preordered for Kindle. I enjoyed 4HWW & have been looking forward to this for a while.

    Thanks to your program I’ve lost 75 pounds of fat since March, going from 303 to 228 (I’m 6′). I’m in better shape at age 32 than I was at 22 – rowing crew again for the first time in over 10 years. I feel great and don’t feel like I’m really denying myself – it’s a great lifestyle that I can stick with for the long term. Thanks so much and best of luck to you.

    – Jim

    1. Wow – nice, Jim! If you haven’t already, please send your info and some pics to the email address in the post! Incredibly well done ๐Ÿ™‚


  47. Tim, there are two, gigantic, areas still waiting for your expertise:

    1) Penis enlargement

    2) Hair regrowth (on the head)

    These two topics would make AWESOME additions either as chapters or blogposts for the 4 hour body.

    Did you ever venture into hair regrowth? Hell, you’re importing Stem-cells from Isreal, something must have landed on your desk about regrowing hair. ๐Ÿ˜‰

  48. I was excited about the new book until I read some of the contents. Now I feel left out: being female, my goal is not to have higher levels of testosterone or increase my weight lifting abilities. I loved the 4 Hour Work Week, I love your newsletter. Now about your new book……..hmm……..

    Tim, tell me why I, a woman in her fifties, should buy your book!

    1. Hi Sabine,

      Here’s the reason: half of the case studies are women, and my mom also used a ton of the book ๐Ÿ™‚


  49. Ordered to Kuala Lumpur. Being active and fit, yet asthmatic I’m hoping if anything written for strengthening the lung. I run, swim and hike but can’t seem to feel as strong as I would like to. Wonder how those Olympians with asthmatic train yet performing extremely well.

    Selamat berjaya with the new book Tim!

  50. Great stuff Tim! Since I spend tons of time reading and applying research in my own lab (garage gym and research lab) I am excited to read the new book.

    Yes, those crazy cannon balls with handles are great and beta alanine research is looking pretty good so far (most, but not all studies on it).

    Anything I can do to help, let me know. I will have a blog post to direct to this one up soon. Already pre-ordered my copy. Thanks for all the hard work on this one!

    Rock on

    Mike T Nelson PhD(c)

  51. Tim – I suspect you don’t have much control over this, but can you prevail on your publisher to release it two weeks earlier, for the benefit of your Jewish fans/potential giftees? Chanukah runs Dec. 1-9 this year, and this would be a great gift item for some of my friends & relatives, except it won’t be available until after our holiday’s over.

  52. Tim,

    Looks great! Just bought 2 copies, one for myself, one as a gift for my brother, just returned from being overseas with the Marines.

    Just a note on the not being charged: Right before you’re set to place your order on BN, there is a small note near the bottom of the page that states, “You will not be charged until your order ships.”

    Tim, I’d love to promote your book on my blog, and I submitted my information as per your request.



  53. 592 pages. WOW. I’m reading every single one. Just ordered two copies.

    I hope there’s something about improving vertical jump.

    Get smashed on Tequila Tim. You deserve it.

  54. Hi,

    I saw that it will be available on Kindle on Amazon, but is this true? I live in New Zealand and will probably have access to the book until February! But I’m dying to read it! I want my signed copy too! I love Tim.

  55. Tim!

    Just ordered 5 copies and signed up to help you promote it on my blog in the future — really excited about helping you make this book a success.

    But I’m conflicted!

    If this sells millions of copies then I’ll look like less of a sex God when other men can give women 15 minute orgasms ๐Ÿ™

    I’m only half-joking.

    — Caleb

  56. I ordered one to get the signed copy. The Four Hour Workweek was the first book I bought on my Kindle, so I figured it would be worth a shot.

  57. Pre-ordered. (hopefully the signed one)

    I personally don’t love the title but loved the last book and your blog, so I am in.

    Good luck Tim!

  58. Ki ora Tim,

    Are you serious about the 15 minute orgasm? 2 hours of sleep? I LOVE THE IDEA! ๐Ÿ™‚

    I want to get a Kindle copy, does anyone know if it will be available by December too? I also want to get the book but I think it will be available until Feb in NZ.


  59. Awesome. Congratulations on finishing Book #2, Tim! I can’t wait to read this.

    Additionally, I am grateful for all that you provide for us on your blog. You somehow manage to provide insanely valuable content for free while marketing and self-promoting with every paragraph and tweet. That’s a compliment. I think the most valuable “content” you offer is your marketing ingenuity.

    Keep it up brotha!