The 4-Hour Body – Sample Chapter and Full Table of Contents

A taste of things to come… (Photo: Blackbox Cases)

I’m excited to present the full table of contents from The 4-Hour Body, as well as the first chapter. Enjoy! …

Table of Contents

Sample Chapter

Table of Contents

Start Here

Thinner, Bigger, Faster, Stronger? How to Use This Book

Fundamentals – First and Foremost

The Minimum Effective Dose: From Microwaves to Fat-loss

Rules That Change the Rules: Everything Popular Is Wrong

Ground Zero-Getting Started and Swaraj

The Harajuku Moment: The Decision to Become a Complete Human

Elusive Bodyfat: Where Are You Really?

From Photos to Fear: Making Failure Impossible

Subtracting Fat: Basics

The Slow- Carb Diet I: How to Lose 20 Pounds in 30 Days Without Exercise

The Slow-Carb Diet II: The Finer Points and Common Questions

Damage Control: Preventing Fat Gain When You Binge

The Four Horsemen of Fat-Loss

Subtracting Fat: Advanced

Ice Age: Mastering Temperature to Manipulate Weight

The Glucose Switch: Beautiful Number 100

The Last Mile: Losing the Final 5-10 Pounds

Adding Muscle

Building the Perfect Posterior (or Losing 100+ Pounds)

Six-Minute Abs: Two Exercises That Actually Work

From Geek to Freak: How to Gain 34 Pounds in 28 Days

Occam’s Protocol I: A Minimalist Approach to Mass

Occam’s Protocol II: The Finer Points

Improving Sex

The 15-Minute Female Orgasm-Part Un

The 15-Minute Female Orgasm-Part Deux

Sex Machine I: Adventures in Tripling Testosterone

Happy Endings and Doubling Sperm Count

Perfecting Sleep

Engineering the Perfect Night’s Sleep

Becoming Uberman: Sleeping Less with Polyphasic Sleep

Reversing Injuries

Reversing “Permanent” Injuries

How to Pay for a Beach Vacation with One Hospital Visit

Pre-Hab: Injury-Proofing the Body

Running Faster and Farther

Hacking the NFL Combine I: Preliminaries—Jumping Higher

Hacking the NFL Combine II: Running Faster

Ultraendurance I: Going from 5K to 50K in 12 Weeks—Phase I

Ultraendurance II: Going from 5K to 50K in 12 Weeks—Phase II

Getting Stronger

Effortless Superhuman: Breaking World Records with Barry Ross

Eating the Elephant: How to Add 100 Pounds to Your Bench Press

From Swimming to Swinging

How I Learned to Swim Effortlessly in 10 Days

The Architecture of Babe Ruth

How to Hold Your Breath Longer Than Houdini

On Longer and Better Life

Living Forever: Vaccines, Bleeding, and Other Fun

Closing Thoughts

Closing Thoughts: The Trojan Horse

Appendices and Extras

Helpful Measurements and Conversions

Getting Tested—From Nutrients to Muscle Fibers

Muscles of the Body

The Value of Self-Experimentation

Spotting Bad Science 101: How Not to Trick Yourself

Spotting Bad Science 102: So You Have a Pill . . .

The Slow-Carb Diet—194 People

Sex Machine II: Details and Dangers

The Meatless Machine I: Reasons to Try a Plant-Based Diet for Two Weeks

The Meatless Machine II: A 28-Day Experiment

Bonus Material

Spot Reduction Revisited: Removing Stubborn Thigh Fat

Becoming Brad Pitt: Uses and Abuses of DNA

The China Study: A Well-Intentioned Critique

Heavy Metal: Your Personal Toxin Map

The Top 10 Reasons Why BMI Is Bogus

Hyperclocking and Related Mischief: How to Increase Strength 10% in One Workout

Creativity on Demand: The Promises and Dangers of Smart Drugs

An Alternative to Dieting: The Bodyfat Set Point and Tricking the Hypothalamus

Get The 4-Hour Body for less than $15 by clicking here

Get The 4-Hour Body, plus $113 in total bonuses, for $19 by clicking here.

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How to Use This Book


Shoreline Amphitheater was rocking. More than 20,000 people had turned out at northern California’s largest music venue to hear Nine Inch Nails, loud and in charge, on what was expected to be their last tour.

Backstage, there was more unusual entertainment.

“Dude, I go into the stall to take care of business, and I look over and see the top of Tim’s head popping above the divider. He was doing f*cking air squats in the men’s room in complete silence.”

Glenn, a videographer and friend, burst out laughing as he reenacted my technique. To be honest, he needed to get his thighs closer to parallel.

“Forty air squats, to be exact,” I offered.

Kevin Rose, founder of Digg, one of the top-500 most popular websites in the world, joined in the laughter and raised a beer to toast the incident. I, on the other hand, was eager to move on to the main event.

In the next 45 minutes, I consumed almost two full-size barbecue chicken pizzas and three handfuls of mixed nuts, for a cumulative total of about 4,400 calories. It was my fourth meal of the day, breakfast having consisted of two glasses of grapefruit juice, a large cup of coffee with cinnamon, two chocolate croissants, and two bear claws.

The more interesting portion of the story started well after Trent Reznor left the stage.

Roughly 72 hours later, I tested my bodyfat percentage with an ultrasound analyzer designed by a physicist out of Lawrence Livermore National Laboratory.

Charting the progress on my latest experiment, I’d dropped from 11.9% to 10.2% bodyfat, a 14% reduction of the total fat on my body, in 14 days.

How? Timed doses of garlic, sugar cane, and tea extracts, among other things.

The process wasn’t punishing. It wasn’t hard. Tiny changes were all it took. Tiny changes that, while small in isolation, produced enormous changes when used in combination.

Want to extend the fat-burning half-life of caffeine? Naringenin, a useful little molecule in grapefruit juice, does just the trick.

Need to increase insulin sensitivity before bingeing once per week? Just add some cinnamon to your pastries on Saturday morning, and you can get the job done.

Want to blunt your blood glucose for 60 minutes while you eat a high-carb meal guilt-free? There are a half-dozen options.

But 2% bodyfat in two weeks? How can that be possible if many general practitioners claim that it’s impossible to lose more than two pounds of fat per week? Here’s the sad truth: most of the one-size-fits-all rules, this being one example, haven’t been field-tested for exceptions.

You can’t change your muscle fiber type? Sure you can. Genetics be damned.

Calories in and calories out? It’s incomplete at best. I’ve lost fat while grossly overfeeding. Cheesecake be praised.

The list goes on and on.

It’s obvious that the rules require some rewriting.

That’s what this book is for.

Diary of a Madman

The spring of 2007 was an exciting time for me.

My first book, after being turned down by 26 out of 27 publishers, had just hit the New York Times bestseller list and seemed headed for #1 on the business list, where it landed several months later. No one was more dumbfounded than me.

One particularly beautiful morning in San Jose, I had my first major media phone interview with Clive Thompson of Wired magazine. During our pre-interview small chat, I apologized if I sounded buzzed. I was. I had just finished a 10-minute workout following a double espresso on an empty stomach. It was a new experiment that would take me to single-digit body-fat with two such sessions per week.

Clive wanted to talk to me about e-mail and websites like Twitter. Before we got started, and as a segue from the workout comment, I joked that the major fears of modern man could be boiled down to two things: too much e-mail and getting fat. Clive laughed and agreed. Then we moved on.

The interview went well, but it was this offhand joke that stuck with me. I retold it to dozens of people over the subsequent month, and the response was always the same: agreement and nodding.

This book, it seemed, had to be written.

The wider world thinks I’m obsessed with time management, but they haven’t seen the other—much more legitimate, much more ridiculous—obsession.

I’ve recorded almost every workout I’ve done since age 18. I’ve had more than 1,000 blood tests1 performed since 2004, sometimes as often as every two weeks, tracking everything from complete lipid panels, insulin, and hemoglobin A1c, to IGF-1 and free testosterone. I’ve had stem cell growth factors imported from Israel to reverse “permanent” injuries, and I’ve flown to rural tea farmers in China to discuss Pu-Erh tea’s effects on fat-loss. All said and done, I’ve spent more than $250,000 on testing and tweaking over the last decade.

Just as some people have avant-garde furniture or artwork to decorate their homes, I have pulse oximeters, ultrasound machines, and medical devices for measuring everything from galvanic skin response to REM sleep.

The kitchen and bathroom look like an ER.

If you think that’s craziness, you’re right. Fortunately, you don’t need to be a guinea pig to benefit from one.

Hundreds of men and women have tested the techniques in The 4-Hour Body (4HB) over the last two years, and I’ve tracked and graphed hundreds of their results (194 people in this book). Many have lost more than 20 pounds of fat in the first month of experimentation, and for the vast majority, it’s the first time they’ve ever been able to do so.

Why do 4HB approaches work where others fail?

Because the changes are either small or simple, and often both. There is zero room for misunderstanding, and visible results compel you to continue. If results are fast and measurable,2 self-discipline isn’t needed.

I can give you every popular diet in four lines. Ready?

– Eat more greens.

– Eat less saturated fat.

– Exercise more and burn more calories.

– Eat more omega-3 fatty acids.

We won’t be covering any of this. Not because it doesn’t work—it does . . . up to a point. But it’s not the type of advice that will make friends greet you with “What the #$%& have you been doing?!”, whether in the dressing room or on the playing field.

That requires an altogether different approach.

The Unintentional Dark Horse

Let’s be clear: I’m neither a doctor nor a PhD. I am a meticulous data cruncher with access to many of the world’s best athletes and scientists.

This puts me in a rather unusual position.

I’m able to pull from disciplines and subcultures that rarely touch one another, and I’m able to test hypotheses using the kind of self-experimentation mainstream practitioners can’t condone (though their help behind the scenes is critical). By challenging basic assumptions, it’s possible to stumble upon simple and unusual solutions to long-standing problems.

Overfat? Try timed protein and pre-meal lemon juice.

Undermuscled? Try ginger and sauerkraut.

Can’t sleep? Try upping your saturated fat or using cold exposure.

This book includes the findings of more than 100 PhDs, NASA scientists, medical doctors, Olympic athletes, professional sports trainers (from the NFL to MLB), world-record holders, Super Bowl rehabilitation specialists, and even former Eastern Bloc coaches. You’ll meet some of the most incredible specimens, including before- and- after transformations, you’ve ever seen.

I don’t have a publish-or-perish academic career to preserve, and this is a good thing. As one MD from a well-known Ivy League university said to me over lunch:

We’re trained for 20 years to be risk-averse. I’d like to do the experimentation, but I’d risk everything I’ve built over two decades of schooling and training by doing so. I’d need an immunity necklace. The university would never tolerate it.

He then added: “You can be the dark horse.”

It’s a strange label, but he was right. Not just because I have no prestige to lose. I’m also a former industry insider.

From 2001 to 2009, I was CEO of a sports nutrition company with distribution in more than a dozen countries, and while we followed the rules, it became clear that many others didn’t. It wasn’t the most profitable option. I have witnessed blatant lies on nutritional fact panels, marketing executives budgeting for FTC fines in anticipation of lawsuits, and much worse from some of the best-known brands in the business.3 I understand how and where consumers are deceived. The darker tricks of the trade in supplements and sports nutrition—clouding results of “clinical trials” and creative labeling as just two examples—are nearly the same as in biotech and Big Pharma.

I will teach you to spot bad science, and therefore bad advice and bad products.4

Late one evening in the fall of 2009, I sat eating cassoulet and duck legs with Dr. Lee Wolfer in the clouds of fog known as San Francisco. The wine was flowing, and I told her of my fantasies to return to a Berkeley or Stanford and pursue a doctorate in the biological sciences. I was briefly a neuroscience major at Princeton University and dreamed of a PhD at the end of my name. Lee is regularly published in peer-reviewed journals and has been trained at some of the finest programs in the world, including the University of California at San Francisco (UCSF) (MD), Berkeley (MS), Harvard Medical School (residency), the Rehabilitation Institute of Chicago (fellowship), and Spinal Diagnostics in Daly City, California (fellowship).

She just smiled and raised a glass of wine before responding:

“You—Tim Ferriss—can do more outside the system than inside it.”

A Laboratory of One

“Many of these theories have been killed off only when some decisive experiment exposed their incorrectness . . . thus the yeoman work in any science . . . is done by the experimentalist, who must keep the theoreticians honest.”

—Michio Kaku (Hyperspace), theoretical physicist and co-creator of string field theory

Most breakthroughs in performance (and appearance) enhancement start with animals and go through the following adoption curve:

Racehorses –> AIDS patients (because of muscle wasting) and bodybuilders –> elite athletes –> rich people –> the rest of us

The last jump from the rich to the general public can take 10–20 years, if it happens at all. It often doesn’t.

I’m not suggesting that you start injecting yourself with odd substances never before tested on humans. I am suggesting, however, that government agencies (the U.S. Department of Agriculture, the Food and Drug Administration) are at least 10 years behind current research, and at least 20 years behind compelling evidence in the field.

More than a decade ago, a close friend named Paul was in a car accident and suffered brain damage that lowered his testosterone production. Even with supplemental testosterone treatments (creams, gels, short-acting injectables) and after visiting scores of top endocrinologists, he still suffered from the symptoms of low testosterone. Everything changed— literally overnight—once he switched to testosterone enanthate, a variation seldom seen in the medical profession in the United States. Who made the suggestion? An advanced bodybuilder who knew his biochemistry. It shouldn’t have made a difference, yet it did.

Do doctors normally take advantage of the 50+ years of experience that professional bodybuilders have testing, even synthesizing, esters of testosterone? No. Most doctors view bodybuilders as cavalier amateurs, and bodybuilders view doctors as too risk-averse to do anything innovative.

This separation of the expertise means both sides suffer suboptimal results.

Handing your medical care over to the biggest man-gorilla in your gym is a bad idea, but it’s important to look for discoveries outside of the usual suspects. Those closest to a problem are often the least capable of seeing it with fresh eyes.

Despite the incredible progress in some areas of medicine in the last 100 years, a 60-year-old in 2009 can expect to live an average of only 6 years longer than a 60-year-old in 1900.

Me? I plan on living to 120 while eating the best rib-eye cuts I can find.

More on that later.

Suffice to say: for uncommon solutions, you have to look in uncommon places.

The Future’s Already Here

In our current world, even if proper trials are funded for obesity studies as just one example, it might take 10–20 years for the results. Are you prepared to wait?

I hope not.

“Kaiser can’t talk to UCSF, who can’t talk to Blue Shield. You are the arbiter of your health information.” Those are the words of a leading surgeon at UCSF, who encouraged me to take my papers with me before hospital records claimed them as their property.

Now the good news: with a little help, it’s never been easier to collect a few data points (at little cost), track them (without training), and make small changes that produce incredible results.

Type 2 diabetics going off of medication 48 hours after starting a dietary intervention? Wheelchair-bound seniors walking again after 14 weeks of training? This is not science fiction. It’s being done today. As William Gibson, who coined the term “cyberspace,” has said:

“The future is already here—it is just unevenly distributed.”

The 80/20 Principle: From Wall Street to the Human Machine

This book is designed to give you the most important 2.5% of the tools you need for body recomposition and increased performance. Some short history can explain this odd 2.5%.

Vilfredo Pareto was a controversial economist-cum-sociologist who lived from 1848 to 1923. His seminal work, Cours d’économie politique, included a then little explored “law” of income distribution that would later bear his name: “Pareto’s Law,” or “the Pareto Distribution.” It is more popularly known as “the 80/20 Principle.”

Pareto demonstrated a grossly uneven but predictable distribution of wealth in society—80 percent of the wealth and income is produced and possessed by 20 percent of the population. He also showed that this 80/20 principle could be found almost everywhere, not just in economics. Eighty percent of Pareto’s garden peas were produced by 20% of the pea-pods he had planted, for example.

In practice, the 80/20 principle is often much more disproportionate.

To be perceived as fluent in conversational Spanish, for example, you need an active vocabulary of approximately 2,500 high-frequency words. This will allow you to comprehend more than 95% of all conversation. To get to 98% comprehension would require at least five years of practice instead of five months. Doing the math, 2,500 words is a mere 2.5% of the estimated 100,000 words in the Spanish language.

This means:

  1. 2.5% of the total subject matter provides 95% of the desired results.
  2. This same 2.5% provides just 3% less benefit than putting in 12 times as much effort.

This incredibly valuable 2.5% is the key, the Archimedes lever, for those who want the best results in the least time. The trick is finding that 2.5%.5

This book is not intended as a comprehensive treatise on all things related to the human body. My goal is to share what I have found to be the 2.5% that delivers 95% of the results in rapid body redesign and performance enhancement. If you are already at 5% bodyfat or bench-pressing 400 pounds, you are in the top 1% of humans and now in the world of incremental gains. This book is for the other 99% who can experience near-unbelievable gains in short periods of time.

How to Use This Book—Five Rules

It is important that you follow five rules with this book. Ignore them at your peril.


Do not read this book from start to finish.

Most people won’t need more than 150 pages to reinvent themselves. Browse the table of contents, pick the chapters that are most relevant, and discard the rest . . . for now. Pick one appearance goal and one performance goal to start.

The only mandatory sections are “Fundamentals” and “Ground Zero.” Here are some popular goals, along with the corresponding chapters to read in the order listed:


– All chapters in “Fundamentals”

– All chapters in “Ground Zero”

– “The Slow-Carb Diet I and II”

– “Building the Perfect Posterior”

– Total page count: 98


– All chapters in “Fundamentals”

– All chapters in “Ground Zero”

– “From Geek to Freak”

– “Occam’s Protocol I and II”

– Total page count: 97


– All chapters in “Fundamentals”

– All chapters in “Ground Zero”

– “Effortless Superhuman” (pure strength, little mass gain)

– “Pre-Hab: Injury-Proofing the Body”

– Total page count: 92


– All chapters in “Fundamentals”

– All chapters in “Ground Zero”

– All chapters in “Improving Sex”

– All chapters in “Perfecting Sleep”

– “Reversing ‘Permanent’ Injuries”

– Total page count: 143

Once you’ve selected the bare minimum to get started, get started.

Then, once you’ve committed to a plan of action, dip back into the book at your leisure and explore. Immediately practical advice is contained in every chapter, so don’t discount something based on the title. Even if you are a meat-eater (as I am), for example, you will benefit from “The Meatless Machine.”

Just don’t read it all at once.


You do not need to be a scientist to read this book.

For the geeks and the curious, however, I’ve included a lot of cool details. These details can often enhance your results but are not required reading. Such sections are boxed and labeled “Geek’s Advantage” with a “GA” symbol.

Even if you’ve been intimidated by science in the past, I encourage you to browse some of these GA sections—at least a few will offer some fun “holy sh*t!” moments and improve results 10% or so.

If you ever feel overwhelmed, though, skip them, as they’re not mandatory for the results you’re after.


Don’t assume something is true because I say it is.

As the legendary Timothy Noakes PhD, author or co-author of more than 400 published research papers, is fond of saying: “Fifty percent of what we know is wrong. The problem is that we do not know which 50% it is.” Everything in this book works, but I have surely gotten some of the mechanisms completely wrong. In other words, I believe the how-to is 100% reliable, but some of the why-to will end up on the chopping block as we learn more.


As the good Dr. Noakes also said to me about one Olympic training regimen: “This [approach] could be totally wrong, but it’s a hypothesis worth disproving.”

It’s important to look for hypotheses worth disproving.

Science starts with educated (read: wild-ass) guesses. Then it’s all trial and error. Sometimes you predict correctly from the outset. More often, you make mistakes and stumble across unexpected findings, which lead to new questions. If you want to sit on the sidelines and play full-time skeptic, suspending action until a scientific consensus is reached, that’s your choice. Just realize that science is, alas, often as political as a dinner party with die-hard Democrats and Republicans. Consensus comes late at best.

Don’t use skepticism as a thinly veiled excuse for inaction or remaining in your comfort zone. Be skeptical, but for the right reason: because you’re looking for the most promising option to test in real life.

Be proactively skeptical, not defensively skeptical.

Let me know if you make a cool discovery or prove me wrong. This book will evolve through your feedback and help.


I’ve included a lot of odd experiences and screwups just for simple entertainment value. All fact and no play makes Jack a dull boy.

Much of the content is intended to be read as the diary of a madman. Enjoy it. More than anything, I’d like to impart the joy of exploration and discovery. Remember: this isn’t a homework assignment. Take it at your own pace.

The Billionaire Productivity Secret and the Experimental Lifestyle

“How do you become more productive?”

Richard Branson leaned back and thought for a second. The tropical sounds of his private oasis, Necker Island, murmured in the background. Twenty people sat around him at rapt attention, wondering what a billionaire’s answer would be to one of the big questions—perhaps the biggest question—of business. The group had been assembled by marketing impresario Joe Polish to brainstorm growth options for Richard’s philanthropic Virgin Unite. It was one of his many new ambitious projects. Virgin Group already had more than 300 companies, more than 50,000 employees, and $25 billion per year in revenue. In other words, Branson had personally built an empire larger than the GDP of some developing countries.

Then he broke the silence:

“Work out.”

He was serious and elaborated: working out gave him at least four additional hours of productive time every day.

The cool breeze punctuated his answer like an exclamation point.

4HB is intended to be much more than a book.

I view 4HB as a manifesto, a call to arms for a new mental model of living: the experimental lifestyle. It’s up to you—not your doctor, not the newspaper—to learn what you best respond to. The benefits go far beyond the physical.

If you understand politics well enough to vote for a president, or if you have ever filed taxes, you can learn the few most important scientific rules for redesigning your body. These rules will become your friends, 100% reliable and trusted.

This changes everything.

It is my sincere hope, if you’ve suffered from dissatisfaction with your body, or confusion regarding diet and exercise, that your life will be divided into before-4HB and after-4HB. It can help you do what most people would consider superhuman, whether losing 100 pounds of fat or holding your breath for five minutes. It all works.

There is no high priesthood—there is cause and effect.

Welcome to the director’s chair.

Alles mit Maß und Ziel,

Timothy Ferriss

San Francisco, California

June 10, 2010


  1. Multiple tests are often performed from single blood draws of 10–12 vials. Back to Text
  2. Not just noticeable. Back to Text
  3. There are, of course, some outstanding companies with solid R&D and uncompromising ethics, but they are few and far between. Back to Text
  4. I have absolutely no financial interest in any of the supplements I recommend in this book. If you purchase any supplement from a link in this book, an affiliate commission is sent directly to the nonprofit, which helps public schools in the United States. Back to Text
  5. Philosopher Nassim N. Taleb noted an important difference between language and biology that I’d like to underscore: the former is largely known and the latter is largely unknown. Thus, our 2.5% is not 2.5% of a perfect finite body of knowledge, but the most empirically valuable 2.5% of what we know now. Back to Text

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616 Replies to “The 4-Hour Body – Sample Chapter and Full Table of Contents”

    1. Tim and All:

      A slight but very effective variation to the “Improved – Pressure Missionary” position in the “Improving Sex” section of the book is as follows:

      Rather than simply positioning the male body more forward by the guy lifting his knees off the bed try this:

      Assume the conventional missionary position but the male places his legs on the outside (yes, outside) of his woman’s legs, and hooks his feet on the instep of his woman’s feet. So, it’s instep to instep as far as the couple’s feet are concerned, and this is an important part of this position because its adds a ton of leverage to the stages below.

      Next, the dude moves his body up as far as is comfortable for his woman and himself. This places his penis deep in her vagina, and dramatically increases pubic contact for both people. The increased pubic contact ensures that the woman’s clitoris is in direct contact with her man’s pubic area.

      The next step ensures full exposure of the woman’s clitoris to the next stage. The man or woman must reach down and spread the labia major and labia minor to fully expose the woman’s clitoral glans. This can be somewhat tricky because the man must immediately, but gently, push his pubic area against his woman’s clitoris.

      Then, it’s rhythmic, but gentle rocking. Either up and down (vertical) or side to side (horizontal), or a combination of both. The most important point here is consistent pressure on the woman’s clitoral glans.

      Guys, be very careful about getting too carried away as this position really heightens male sensitivity and your partner will also immediately respond in a very positive way. If you apply too much pressure at the pubic areas it will hurt your woman – no fun and game ended! So be very gentle even though you (and your partner) may feel like going for it full bore.

      Just keep the steady rhythmic (gentle) pace going and all good things will happen very soon.

      Many woman have said that having sex in this position was the first time they have experienced a vaginal orgasm. I don’t know if this is true but it is one of the best positions I’ve experienced for true penis to vagina sexual satisfaction.

      Try it and let Tim know.

      Thanks, Roger

      1. Hi, Two quick questions for you.

        Can I quick start breakfast by eating one egg before going on my daily 3 mile walk and eat the rest of breakfast when I finish?

        Are the grains Quinua and Kamut OK to eat or should they be kept for Cheat Day?

  1. Tim, I got the book early (thanks btw, I’ve shown it to everybody I’ve met online and off and am loving their reactions!). However, I’ve noticed the links for don’t work (the fat loss pictures and fat replica were what I tried). I figured it was because the book hasn’t officially launched and everything is still in crunch time, but I thought you should know just in case 🙂

      1. Got the book, love the book. But where are the links for the Bonus material in the back? Could not find them on the 4HB or 4HWW pages.

      2. hey tim congratulations

        in europe I am a 50 + recreational cyclist with 10kgs of love handles to release, what sections of the book with respect to strength training for cyclists who dream of becoming flyweight mountain climbing gods would be the most appropriate.

        Oh and i also have dodgy knees so had to give up my beloved running…

        and have a happy new year ….everybody

      3. Loved the book, a must read. Howeve, the bonus material links are still not there or I havent been able to find them. Please indicate which is it. I search for it throughout the web every few days since the launch with no luck. Please tell how i can access this bonus information.


      4. I heard about your book at around 6pm, downloaded it, it’s now 4am and I finished the sex chapter .. And appendix. I want to lose body fat AND gain mussle mass … Am I delirious ? Are those incompatible ? Is milk good or bad ? I’ve thrown away the pint I normally drink each night and then refilled it 3 times. Next to me is a super hot blond, so after reading the sex supplements I raided her vitamin draw and found selenium, zinc, vitamin d3, vitamin a and c …. So , I repoured the milk and downed the whole ungodly cocktail … Which .. By volume, was an entire weeks meals. I’m 52, I’d better wake up later with the testosterone of a bull shark … Or it’s back to the old standby’s : overdose on cilias and adderall …. An interesting book .. I have no idea who your audience is .. I work out and do cross fit … IS MILK GOOD OR BAD .. WHATS BETTER … SELENIUM OR CIALIS ? (will a balanced 12lb of vitamins guarantee a 4 hour erection?)

  2. Ordered my copy a few weeks ago on Amazon! Really looking forward to it after reading the table of contents… Also, thanks for letting us know that we don’t have to read the whole book and recommending the chapters to focus on!

  3. hey tim!

    im a huge fan of yours and have been for years. we actually have a couple of mutual friends which is pretty cool, haha. anyway, im super stoked about your book. i know i wont be disappointed…cant wait!

  4. Will there be any information on explosiveness and flexibility? I’ve recently started training in Brazilian Jiu Jitsu and would love to “hack” my body to improve the way I perform.

    1. Thanks, all!


      Oh, yes. Tons. “Effortless Superhuman” is the chapter you want for BJJ, as well as “Pre-Hab.” Those will give you an ungodly advantage. Seriously.



      1. Pura vida! I’m very excited.

        Understanding leverage and mat time is probably 80% of what will allow me to improve fastest in BJJ, but having that explosiveness is what I think will move me from being a semi-slow cow to somewhere close to Marcelo Garcia speed (that’s my dreamlining 🙂 ).

        I’m sure when your book launches you’ll have another Q&A. I look forward to asking you what you feel is the quickest way to improve in jiu jitsu. Now if only I could get access to your Evernote notebook on the subject…..

      2. where can i download your book, i have gone to my local Chapters and they did not have it in stock and i’m anxious to start reading it and don’t want to wait to order it.

  5. A good variety of information, this leaves me wanting to read the whole book in one sitting. The relationship b/w fat loss/muscle gain for ginger, sauerkraut and cinnamon are very interesting.

    1. Hi Malte,

      Ah, I wish! Just in German and Spanish. I did interviews in Japan in Japanese, but I never did a video. If you’d like to hear my Japanese, just search “yabusame” on this blog.

      Grusse aus SF 🙂


      1. Unfair American advantage, you lot get everything quicker. I just ordered my copy of 4HB on Amazon UK and I have to wait until February 2011. I want it now damn it. If its half as good as your last book then I am in for a treat. Keep up the Great work.

  6. Looks great. Hoping to use the muscle gain. Ordered book from Amazon over 2onths ago and waiting for arrival. Hope I get it on Tuesday the 14th or sooner.

  7. Your first book changed my life. Because of your book I moved to Silicon Mountain View, California from Australia 3 months ago and just gained the first major step to my 4hww freedom – an unconditional remote work agreement – last Friday! They’ve even agreed to let me go back and work from Australia and abroad! I’ve been having a ball here in Mountain View and now intend to go exploring & roadtripping around the rest of the USA before a mini-retirement to Somewhere in South America

    I’ve had 4HB on pre-order for ages now.

    You’re first book has had transformed my life. I’m hoping this one can transform my body.


    1. Congratulations, Tom! Mountain View is great — I lived there for 4 years. Be sure to try the taqueria across the street from the old PayPal building. Coming from the railroad tracks, just turn right after the aquarium store (if it’s still there).

      Welcome to the US!


      1. I think the taqueria is Los Charros? It is me and my friend Steve’s favorite. He was down there for a conference last weekend and tormented me with a burrito picture. Damn… I could go for one of those burritos and a quart-sized horchata right now!

  8. Tim-

    I know i’m getting a copy from your assistant, but I ordered one today that i’ll give away. I gave away a ton of 4hww to family and friends…I’m sure this will be no different based on the above.

    I hope you have some way to measure the book sale response with the trailer as a factor…That trailer was just OMFG good. (Yeah I commented on youtube…) How can one not be fired up for the book after it? Just masterful.

    Some pre-launch-pre-appreciation for post launch nuclear reactions from “the man”:

    Hey…I said this before…The backlash should be legendary for the book. I know you’re prepared for it, but I sincerely hope it proves worth it to you. I know its worth it to me and thousands like me…

    Whatever you do…don’t stop. Don’t let the next level wwf/ninja style hating that’ll be going on discourage you. You’re going to be changing the conversation again…You’re going to be threatening the “livelihoods” of people (some with a great deal of power) whose job depends on you being wrong…so your being right won’t even be close to enough for individuals and institutions like them. F’em…Doesn’t matter…keep on doing it!

    And after whatever sabbatical/extended vacation/gtfo the country or planet you do…think about writing a book focused just on marketing. You’re running circles around the best marketers out there right now. Trust me, i’ve been looking at EVERYTHING in the most OCD ways imaginable and you’re crushing guys who get paid ALOT of money for their marketing advice/products/coaching/etc. I also think you’ve put into play just about everything Seth Godin talks about in terms of making a difference and developing a relationship with your customers. I’ll preorder 20 copies now if it’ll get you to write it faster! 🙂

    Well done on everything…Keep on bein’ you.


    1. Thanks so much for this comment, Paul. I’ve been mentally preparing myself for 3 years now, but you’re so right: the next level of haters is coming soon. I’ll be ready, or as ready as I can be. Then I’ll take a nice little mini-retirement.

      Thank you also for the kind words on marketing. Once the launch wraps up, I’ll be doing a complete “Analysis of a Launch” and will cover what worked and what didn’t.

      Pura vida 🙂


  9. Thanks, Tim. Book looks very exciting.

    I ordered 5+ extended edition copies of the 4HWW to get the early edition of 4HB. Filled out the form way back when and haven’t gotten the book yet (I live the US). Any ideas on the hold up?

    Thanks for looking into it!

    1. Hi Bruno,

      It will happen eventually, but it depends on the timing of overseas publishers. I think Editorial Planeta did my last book. I’d find the publisher and contact them!

      Un abrazo, che 🙂


  10. Is there anything concerning Type 1 Diabetes in there?

    I am interested in it all either way, but I often worry how much of your book I will be able to use when Diabetes is thrown into the equation.

    Also, if you would like a Case study on someone with Type 1 Diabetes, I would love to be considered.

  11. Out of curiosity, how many WOMEN actually said that want a 15 minute orgasm? Seems to me something that your male readers would be more interested in (attempting to provide, that is..) than your female ones.

      1. @zoe/BB – having known how to generate a pretty much unending orgasm for a woman for many years, I can say that though it varies widely, there is definitely a point of “too much” for most women.

  12. Tim,

    What are your thoughts on sugar intake and fat loss? I stopped eating sugar (table, HFCS, etc.) and went from 212 to 195 in a month or so without any cardio. I started eating sugar again (as an experiment) and gained 5 pounds in less than a week.

  13. Fantastic teaser Tim!

    The trailer and now the sample chapter..I literally can’t wait for the book to arrive.

    I hope we get it on shelves in India as soon as the rest of the world.

    Thanks and all the best with the book.

  14. Hello Tim,

    Can’t wait for my amazon order to arrive. Is the slow carb diet chapter the same as what you’ve posted on this blog? Also, what sections would you recommend for someone who rock climbs and boulders? Thanks!!


    1. Hey Dan,

      The slow-carb chapters are MUCH more detailed. There are two full chapters, and the second is all common mistakes, fine-tuning for better results, etc.

      For bouldering, etc., I highly recommend the pre-hab chapter, the maximal strength (without mass gain) chapters, sleep, and a few others. You’ll find them 🙂

      All the best,


  15. I can hardly wait, Tim! I’ve got it on pre-order and look forward to putting up a review, as well as trying some of the experiments.

    Where the “nuclear/legendary” backlash is concerned, I don’t think it’ll be that bad. Just the odd sniper with their own (financial) fitness turf to defend, and the occasional person who doesn’t get that YMMV in many physical matters. Par for the course with fitness/health material.

    1. Hey Kevin,


      I’ll actually update this version, as it’s online. GIving a bigger number was just insurance, as I don’t want the book to go out of date right away. I did this with several things throughout the book.



  16. Tim – Am based in India and when trying to place the order on AppSumo it only says international shipments will be charged extra, no detail on how much or how long it will take to deliver. Would really help if they included that detail.

    Or even better why not an ebook?!

    1. Hi Mahesh,

      I’ll let them know now. I suspect it varies by country, but they could definitely give a range. Thanks for the catch!



      P.S. Ebook is a lot harder to do deals with, as you have to deliver them to the device associated with your account, usually. Argh….

  17. Tim, late last week you tweeted: “goodness gracious, me oh my…you’ll know it when you see it”. Is this post what the tweet referenced?

    I devoured everything on the website when it launched last week, so this wasn’t anything new to me. 9 days left until I have the copy in my hands!

  18. Also, I’ve already placed an order for two books from amazon with priority international shipping to the UK (I should receive it between the 16-20th Dec). I’m keen to go for the APPSUMO deal but there is no indication of how long it would take for the book to arrive – I definitely want it before xmas.

    1. I’ve just ordered it off the Appsumo deal, it hasnt told me how much extra I will pay for shipping, or when it would be delivered.

      Will I get it before x-mas?

      1. Hi Ben,

        Good catch. I’m 99.9% sure it’s free shipping, and I know it will ship on Dec. 14th (pub day), so if you’re in the US, you should definitely have it by X-mas.



    2. In my twenties I was very dedicated to staying in shape. Unfortunately, through a series of events, I have many aches and pains and just can’t seem to do much at the gym without causing more pain and frustration than satisfaction. I’m extremely excited about the book and particularly the reversing permanent injuries.

      Keep writing!

      p.s. I’ve been thinking too long about what my muse will be and may have found it recently! Just doing some research before jumping in.

  19. @Richardo & Tim- I am a bjj guy too and I am going to apply the flexibility tips with my class.

    We the book be released for UK retailers before Xmas? I will we have to order i from

  20. Tim, you are a very dope man.

    Keep killing the book game.

    I have a feeling this book is going to give me the information I need to finally see some serious muscle building results.

  21. Tim,

    I recently pre-ordered 2 of your books as I was excited to get your signed copies in the mail for christmas. However, in between having signed up and when Barnes and Nobles was going to charge me, I had my credit card stolen and had to change it.

    I kept calling their offices but never seemed to get through. However, they canceled my order and I was wondering if I reorder if I could still get the copies signed?

    Hoping that is still possible!!!

  22. Hola!

    I am excited to read the book and looking forward to track all my goals and progress.

    Tim, I would love to send you all the feedback possible from Spain.

    How can I do it?

    Un abrazo,


  23. Hey Tim,

    It’s on my wishlist. I like your style of unconventional, yet tested, solutions. Like Machiavelli, who wrote an advice book just like everybody else in his position, but with a different goal, your work addresses a common question with a unique approach.

    I’m excited for it because I’ve been through a slightly drastic up and down in the last year, going out of shape because I became busy, then losing it when I ended up starving and playing a club sport. But I”m looking forward to reading this and learning how to provide for the needs of my body.

    Again, thanks

  24. Awesome! Can’t wait for the book, I pre-ordered it on the Kindle.

    You have to do another Random Show episode when your book is out!

  25. Hi!

    I love your first book and have pre ordered 2 copies of this one! Can’t wait!

    I run the biggest CrossFit Gym in Sweden, CrossFit Nordic. 4HWW have helped me improve on the business end of it. This looks great for the actual training, and private sessions. Bring the experimentation on!

    Creds for your ad-campaign. The CrossFit Community has shared your video a lot lately. And fun that you included Brian MacKenzie in this book!


  26. hi Tim,

    I like your work – have the 4 hour work week and it’s really helping me change my life. I like the idea of this book but how appropriate is it for women?



    1. Hi Anne,

      Thank you for the comment and good question. It’s very appropriate for women, and at least 50% of the case studies are women, including mothers of 2+ kids. The book also includes chapters specifically for female problem areas.



      1. I too was wondering this.

        It was only after reading the first chapter this morning that I saw the female benefit.

        Tim – if I may be so ballsy to give you advice – it might be an idea to amp up the female comms/marketing side of things


      2. Tim:

        Just read your book 4hww, great stuff, you have a big heart!

        This just after: selling all my stuff, packing two bags and il gato, and moving to Italy on a wing and a prayer…ME: performing artist in my 50’s; very flexible (yoga yoga yoga) but need to kick up the cardio/strength factors..and what about women’s skin?

        also Tim consider reading The Tibetan Book of Living and Dying by Sogyal Rinpoche if you haven’t already. buddhism is so you


        Bologna IT

  27. Very cool! On the 16th of December I will fly from Lisbon to Las Vegas, with a stop over in New Jersey and will buy your book there! This way it counts for the NYT best seller lists!

    I am travelling for 7 months and hope to be able to gain some muscle mass without gym equipment.

  28. here i was all excited about a new chapter… this has been on the 4hb site for a while 🙁 more teasing

    … binging and completely sedentary until dec 16 to push the methods to their limits – or just as a quasi-excuse to be lazy

  29. Serious?! I can’t stand it! At 45 years old, I haven’t been this anxious for time to pass since I was kid waiting on Santa…outstanding intro.

  30. Tim,

    I’m done reading it cover to cover and I have to say some interesting content- and much more of it than I thought there would be as well! A lot of this will be completely new to the general public. Thanks for giving away yet more of our professional secrets!

    Seriously, an interesting read, well done.


  31. Ha Ha, like the new ad up top. You’re probably split testing, so we’ll call this one the “O-face.”

    I look forward to the full marketing debrief on how the book did and some of the tricks to get it to the top.

  32. Dear Tim,

    Congratulations on your new book.

    I know you might be a hesitant to answer this as you are not a doctor, but I’d like to get your opinion if I can.

    I just got diagnosed with inguinal herni.

    I’ll have surgery soon. The assumption is after 1 month I’ll be back to a complete normal health (I won’t be barred from weightlifting etc.)

    Should I then start with the strength gain section in your book, or rapid muscle gain section?

    The hernia thing happened I’m infront of the computer too much and have an overall week core. I’m at 16% body fat, and I’m weeker in abs, lower back, legs, whereas more powerful in upper body. I’ve done isolated workouts so far, so when faced with an unusual strain (such as sudden weight shift when lifting boxes), I’m prone to injury.

    If you have any time, I’d really appreciate your input.

    Best wishes,


    1. Hi Cem,

      Once you have medical clearance to lift, I HIGHLY suggest you start with “Pre-Hab: Injury-Proofing the Body.” Even just 4 weeks of that will be incredibly helpful, and it will still get you in better shape.

      Good luck!


  33. Reading this was enough to make me go out and pre-order your book as an early Christmas present to myself. Very much looking forward to reading what you’ve come up with!

  34. This book is so awesome! I’m 192 pages into my copy and it has truly surpassed my expectations! (That’s saying a lot, because I have very high expectations of anything from Tim!)

    I don’t think anyone will be disappointed on December 14th!

    1. Hi Jonathan,

      I don’t get into it specifically in the book, but it depends on if it’s superficial fat or actual gynecomastia. If the latter is advanced, usually from androgen use, then surgical repair is sometimes the only option. If not advanced and still the latter, an MD can sometimes prescribe an anti-estrogen or anti-aromatase to help.

      If it’s just extra superficial fat, the book will definitely help.


  35. Tim,

    I’ve start the muscle mass training based on the Geek to Freak blog post and the Colorado Experiment. I also have your book on pre-order.

    I’m questioning whether i’m lifting to absolute failure correctly. Would it be possible to share a youtube link that could help me with getting the extra % gains?


  36. Hey Tim!

    I apologize in advance if this was already covered in a previous comment, but I didn’t have time to read ’em all.

    First off, I’m excited. ToC looks -stellar-. And yes, I’ve already pre-ordered, so this is just to pump me up.

    One thing that jumped out at me though was the sections on ‘ultraendurance’ and ‘meatless’ diets.

    I noticed you had a post not too long ago about the Primal/Paleo diet, but that was focused mostly on the diet side.

    I don’t know if you prescribe to the full notion of the Primal Blueprint, but it strongly advocates that the human body is NOT designed for endurance sport, but rather high intensity activity over short periods of time (sprinting, etc).

    It also argues that we are best designed to process meats, fruits, and veggies predominantly.

    So I’m very curious to see how these chapters correlate with the Primal Blueprint, as I’ve been on it for about 8 months now, and look and feel the best I ever have.

    At any rate, keep rockin’ Tim!

  37. Tim – I can NOT wait to get this book in my hands!!! I’ve been experimenting on my body since age 13 1/2, time goes FAST and I just turned 35 and I haven’t slowed down or stopped the experiments.

    I see the before / after pics of Casey Viator and it reminds me of my days of implementing HIT.

    I remember experimenting for 2 weeks with nutrition eating 4 meals of 2 hamburger patties and 2 myoplex meal replacements w/times naps after each workout!!

    I am psyched to get this book, it’s been AGES since something hard hitting has hit the book stores & this is right up my alley.

    KUDOS to you brutha, for having the cojones to put this info out there and share what you stand for.



  38. Is there anything about gaining flexibility in this book? For example what to do if you’re not flexibile enough to do proper squats.

  39. Tim:

    Regarding #2. It’s refreshing to hear an author humbly submit that 50% of what what we read may be wrong, and some may “end up on the chopping block” when more evidence presents itself. In contrast, most authors suggest they are the definitive experts, which any reasonable man knows is at least 50% bull sh*t.

    I hadn’t planned on getting your book – assuming it would be just like all the others. Your candor and honesty makes you unlike all the others, which compels me to get your book.

  40. Tim,

    Awesome read! Thanks. I already pre-ordered the kindle edition but, this was a great appetizer. If you still want that PhD you can get it for $500 at Belford University. It is an accredited online college that gives doctorates for real life experience. It’s legit. This is not an advertisement. I have no affiliation with it. I dont even know off hand the link. But, if you want a PhD without the unnecessary schooling, this is the best solution that I have found. What do you think, Timothy Ferriss PhD?

  41. Not gonna lie, I’m skeptical as HELL about some of the claims you’ve made. Unless there’s pictures and evidence in this book, I really don’t know if I’ll be able to believe what’s written…

    1. Hi Jack,

      You have every right to be skeptical. If I don’t have pictures and/or evidence (hard data), you shouldn’t believe it! Fortunately, tons of both in the book.

      Thanks for the post,


  42. Dammit looking forward to this. Have already ordered

    I was wonder about the sleeping (polyphasic sleep), have you done this? how does this goes when it comes to beeing a highly active person? even a athlete?

    1. If it becomes the norm you might have restrict sex, because you’ll be passed out for an hour afterward. It can get frustrating when you have something else to do for you and your partner.

  43. Tim,

    I’m psyched! – Ordered my copy when you first asked for preorders…

    Heard you on the EP call – what was the micronutrient testing lab you mentioned; SpectraCell Labs?

  44. Nice work with that!

    Tim, the book was fantastic, just finished the last of it after our interview last night.

    It’s a strange experience to start reading a book from the middle, only to dive headlong into the beginning, but a fun one.

    Thanks for your hard work on all of it, and being generous with your time.


  45. Awesome sales pitch right there.

    I bought a kindle just to buy this book the instant it comes out and not have to wait for it to get to Chile. After i had complete spinal fusion surgery at 15, I’ve been jogging 6 days a week for over 6 years. As much as i love the rush and energy and clarity of it (i’d rather die than go back to doing nothing), im completely psyched to see what sort of 80/20 shenanigans i can squeeze out of my exercise sessions to burn away the ever-resilient middle-area fat. Right after I memorize the 15 minute orgasm chapter that is.

    Im skeptical of about 50% of the stuff, loved the “it’s worth disproving” quote!

    Good luck at the book launch!

    Cheers from Chile

  46. Okay… You have chapters about how be an uber-vegetarian. Tim, I’m overjoyed to no end that I already pre-ordered the book.

    It’s been my dream to see if can achieve the fitness goals of so called “experts” but do it as a vegetarian… Perhaps, I have found my way.

  47. I wasn’t interested in the book because I am very happy with my body as it is. However, you do have some interesting things in the book. I will check it out. Keep up the good work!

  48. Nice!

    I’m really looking forward to checking out Occam’s Protocol. I’ve been trying to figure out the same thing recently – if I had to minimize my exercising as much as possible while still getting the maximum benefits of muscle building and metabolism elevation, how would I do it?

    With so much bodybuilder “broscience” that has trickled down to average Joes, it’s hard to convince people that they shouldn’t be spending 75% of their time doing 100 variations of bench presses, bicep curls, and crunches.

    Here’s my current thinking. 2-3x per week:

    -Push ups

    -Air squats

    -Pull ups



    -Overhead Presses

    (or sub olympic lifts for the last 3)

    (do all exercises 5x fatigue)

    And for good measure, one run through the Tabata protocol every week. (Sprints, or burpees).

    I’m excited to see what your take on minimalist exercise in the book is, Tim!

  49. Tim,

    I am giddy with excitement and can’t wait to get my copy of this book.

    Once again it looks like you’ve changed the rules. Now, there are no rules.

    Awesome first chapter by the way.


  50. Ordered the package, can’t wait! Love the way you think and look at things.

    I’ve been hacking my own body with raw vegan foods, superfoods, (a lot of David Wolfe stuff), BJJ and muay thai, while controlling diabetes. Just wondering, being vegan, if it’s going to clash? any suggestions?

  51. It all looks very interesting, but I’m wondering how all that applies to women. I have the feeling that the market you are targetting for this book is mainly men. The language seems directed at them and obviously you were the guinea pig for the experiments, so I guess what we see will be results of experiments in a man’s body. It would be very interesting to know what happens when the subject matter is a woman. Still, I want to give it a shot and find out what happens to my body. Very interested in the 15-Minute Female Orgasm session as well, even though 15 minutes seems a bit too much (I’m just imagining the scene – 15 whole minutes lying on a bed moaning with pleasure… 15 minutes!!!! sounds impossible, but worth a try!) Congratulations Tim, you are a genius and I envy the women you tried this experiment on !!

    1. what have you all been doing? I may be an uptight Brit. but women having 15 minute orgasms of course it’s possible try 1 hour! it truly is most liberating. 15 minutes is nothing maybe not such up tight Brit after all 😉

  52. Wow! I have serious insomnia, want to be leaner and yet I LOVE cooking and eating.

    Can’t wait to read this!!!

    I hope there is a section about meditation…I have pretty bad ADHD…It can be the best, it can be the worst!

    1. Hi Dee,

      Although I don’t have ADHD, I know people who do.

      3 suggestions (in order of least to most time/ease/money)

      1 – Do 30 jumping jacks. It’ll reset your head. This should work most of the time.

      2 – If you are talking or reading, ride a stationary bike, walk on a treadmill (walking backwards might actually keep the ADHD bits engaged better).

      3 – To kill ADHD off completely , try 11 sessions (the max amount) with a brain ballance machine. You have to find someone trained to use it.

      The machine is sort of like a visual brain bio-feedback. Done with a computer. 20 min. sessions.

      Hope it helps.


  53. It all looks very interesting, but I’m wondering how all that applies to women. I have the feeling that the market you are targetting for this book is mainly men. The language seems directed at them and obviously you were the guinea pig for the experiments, so I guess what we see will be results of experiments in a man’s body. It would be very interesting to know what happens when the subject matter is a woman. Still, I want to give it a shot and find out what happens to my body. Very interested in the 15-Minute Female Orgasm session as well, even though 15 minutes seems a bit too much (I’m just imagining the scene – 15 whole minutes lying on a bed moaning with pleasure… 15 minutes!!!! sounds impossible, but worth a try!) Congratulations Tim, you are a genius and I envy the women you tried this experiment on !!

  54. Tim-

    Book, and preview, look amazing! Excited to get my hands on a copy and sharing with everyone on the Silicon Prairie!

    Love to share a conversation with folks via the site when you’d like…

    Keep up the amazing work, and tremendous motivation to many!

  55. Tim, the book looks very interesting. As a 36 year old woman struggling to get pregnant, do you think there are any parts of this book that may pertain to infertility other than the increasing sperm count chapter?

  56. Tim, I pre-ordered this book just in case. I can’t wait to take my before and after pictures.

    Also- it may be a little early- but I would really like to see your take on language learning flushed out into a step by step system such as this or 4HWW

  57. Hey Tim,

    I asked this on the YouTube comment as well (the sample chapter was available already when you made the site public 🙂 )

    the trailer doesn’t have anything about living for 120+ years. I saw that you have a chapter on it.. I just feel like it deserves more space/mention than what you allocated to.. are you sharing more about it?

    Also I want to gain weight but I was always afraid that by eating a lot of proteins I use my body more and I die younger.. do you have some research that proves that this is false? (I’ll read your book anyways, and do what you suggest 🙂 )

  58. Hi Tim!

    How much do you squat and deadlift? For me, there is no better way to decide whether I should take your new book seriously or not 🙂

    Good luck with the release!

    1. Hi Rickard,

      I don’t squat (avoiding gorilla butt), but my last deadlift workout was 460 x 2 and then rack pulls with 630 x 2-3 reps. I have video to show soon. No wraps and double overhand (not hook) grip. I’m no Louis Simmons, but I have access to his guys 🙂

      Hope that helps!


  59. Tim,

    Very excited about the book and interested on what you have planned for future books(?) The 4-Hour Mind maybe? I am interested on your thoughts regarding techniques to increase ones memory, thinking skills, accelerated learning, neurofeebback, brain entrainment, software, etc. There seems to be as much snake oil/misinformation out there regarding “brain improvement” as there is when it comes to physical fitness. I look forward to your thoughts.



  60. Hi Tim! Can’t wait to pick this book up! You are amazing and I am so proud of you and your work. 🙂 It is still a bit odd for me to think my middle school friend is such a superstar.. I knew you would be, though, and I am SO pysched for you that you are living the life you envisioned! Keep up the amazing work Tim. Melissa

  61. Tim…how is it possible to eat more than your quota of 3000 kcals a day, do no exercise (or physically strenuous activity) and keep losing weight? Thats just scientifically impossible unless you are a burn victim/incredibly heavy (like 300 lb +) or a guy with a metabolic disorder.

    Can you prove this? I.e. Can you undergo a trial monitored by someone like James Randi or some well known skeptic and prove that you can lose weight by eating those amounts of food and not exercising?

    If you do that, we skeptics will all believe you, get all our friends to buy this book and even eat our own words.

  62. Whoops, emailed Amy about the broken links that I discovered in the book yesterday; didn’t see that you posted a response about it already. ~70 pages in and loving it, trying to get a BodPod bodycomp scheduled for Thursday (wasn’t able to find a Dexa that was close enough).

  63. Tim, u weird mother#$%¨&&*. god bless you and your love of needles!

    I have used the “from geek to greek” and made more progress in 3 months than 1,5 years before(about 7-8kg. I´m a small dude).all measured on a 5000$ bodyscan.

    Have also used some of the advise in the 4HWW to move from Denmark to Brazil!!! a 10 year old dream.

    So all in all just a little thank you…..

    p.s. u don´t have a big head(or maybe we both do)

  64. Man I hear you about conservative science. I left academia immediately after getting my PhD in physics since I didn’t want to spend my time writing grants and limiting my research to nitnoids within the current paradigms. How do you get grant money to fund ideas that are 99% likely to be wrong, but if right are very very cool…

    Ordered my copy yesterday.

  65. Hi Tim,

    Very intrested in food in the effects on the human body as I am, I am already impressed with the first chapter. Love how it is written and makes you want to read more. Nevertheless, have to wait a few days more.

    Thanks for sharing this information.

    Jorgen<Personal Trainer

  66. “next level of haters” I ALREADY hate you for not letting me be one of the ‘before and afters,’ in the book.

    SO, this means I am looking forward to the book’s arrival and repeatedly posting my results to your facebook page!

    Hrmm, what should be the first goal?

    I’m thinking….pull-up repetitions.

  67. Great stuff, I’m sure I’m not the only one who found it on when you first debuted the video!

    So the only people who have the book already are the ones who 5+ copies of the new 4HWW about a year ago right? I did the autographed pre-order (2 copies) and don’t have it yet… should I be worried?

    Also, I think I stumbled across some information that will definitely be covered in the book, can’t wait to see if I am right!

  68. Hey Tim,

    Do you talk about the effects of fructose in the book? Very good video on youtube by Dr. Lustig of UCSF (titled: “Sugar: the bitter truth”), seems like something you probably are already privy to, but is an amazing lecture nonetheless.

    1. @Julian: Not to answer for Tim, but there is a page about that. If I recall correctly (book’s at home, I’m at work), there’s even data from a self-study he did with various before/after bloodwork/cholesterol levels.

  69. Hey Tim,

    Loved your FHWW book. I read it many times and have given/recommended it to almost everyone I know.

    I’m really excited about this book and just placed my order. I can hardly wait to read it!

    Quick question… I geeky skinny and have a diagnosed Hyper-Metabolism, doctor says I burn calories way faster than normal people. It causes me no problems (plus I have to have a 4,000+ calorie diet) but I’ve never really been able to put on muscle. What chapters do you recommend for a young guy who’d like to be lean and muscled instead of just skinny?

    Thanks a ton!

  70. Bought my 5 signed copies though B & N and I can’t wait for them to ship on the 14th. They are going to make great gifts for my business partners and family.

    I’ve been working on Hand Stand Push ups for the last year and can’t seem to break though my pressing wall. I’m hoping you’ve got some great body weight training tips in there. I’ve got all of Coach Summer’s stuff but I can’t seem to bridge the gaps between my strength level and that of the exercises he advises in his books.

  71. Can’t wait for my 5 copies to hit the UK!

    Just started reading Robb Wolf’s Paleo Solution (wondering how his solution overlaps with Schwarzbein’s Principle) and then more body and health hacks from the 4HB … 2011 should be a healthy year!

  72. Enjoyed the first chapter and pre-ordered my copy.

    If you’re open to suggestions for tweaking the second edition, could I suggest swapping in the generic “doctors” for “general practitioners” in the following line from Ch. 1: “How can that be possible if many general practitioners claim that it’s impossible to lose more than two pounds of fat per week?”

    Do you need to single out the GP for dissing here? I guess it hit a nerve.

    – A family physician and a 4HWW fan in San Jose

  73. Looking forward to it Tim! Sounds very interesting!

    I agree 100% that we have to get people to run their own tests.

    The more I learn, the more I realize everyone is a bit different in how they respond.

    Learn to listen to your body through appropriate testing.

    Rock on

    Mike T Nelson PhD (c)

  74. “Skepticism is no excuse for inaction.”

    That is exactly what I needed to hear. As a nutrition major who spends most of my class biting my lip to keep from scoffing at broscience thrown around, I’ve become a little jaded and it has definitely weakened my own enthusiasm about committing to a diet in the name of self-experimentation. I’ll need to remember this.

    I’m looking forward to reading this book.

  75. Holy sh!t!

    I’ve been waiting for this book for the last 25 years. I myself have experimented with all types of weight manipulation techniques and strategies.

    It takes a little “crazy” to try this stuff and stick with it. Tim, I applaud you for doing what you do. The answers you are providing in this book come from asking questions that don’t exist in the minds of most of us.

    I’m super excited to start putting these tactics to work for me.

    I will be sure to share them with the “4 Hour” community…

    Thanks a bunch!

  76. Looks like a really fun read! Before embarking on entrepreneurial adventures, I worked in the fitness industry and used myself as a guinea pig to put on 60lbs of drug-free muscle over the course of two years. Like Branson without the billions, my fitness goals have always served as the cohesive core for my remaining agenda. Maybe the second book could teach the reader how to have their own 15 minute orgasm, although that might not be the best productivity tool.

  77. Tim,

    I have been reading and using Pavel Tsatsouline’s The Naked Warrior, and the Naked Warrior Chapter from Beyond Body Building to work on strength with mostly bodyweight exercises. Do his methods mesh with yours?

    And it looks like you are involved heavily with a lot of companies funded by First Round Capital in SF – any chance at an intro? =)

    Looking forward to the book and very impressed with the table of contents.

    Thanks – Matt

  78. I’m pretty excited for te arrival of this book. I hope there is a section in there on losing weight despite an affection for delicious beer!

  79. Looking forward to the book! I’ve been dealing with sleep apnea all my life and have taken overnight sleep studies, tried countless CPAP devices and tested a whole host of different methods but still can’t get a decent night’s sleep. I’m curious if the “Engineering the Perfect Night’s Sleep” section of your new book has anything related to dealing with sleep apnea or if you have any unconventional advice on tackling that problem?

  80. Hey Tim,

    really pumped for this one.will be flying from Canada to Europe on the 14, will the book be available by then in either Canada or Holland?



  81. Tim,

    Is there any discussion in the book about nutritional supplements (pre-workout/post-workout)? Which ones do you take for muscle building, weight loss, etc?

    So excited for the book to come out.


  82. Wow! I seriously cannot WAIT for your book, Tim!! I’m especially interested in the Running Faster and Farther chapter since I’ve made the decision to sign up for my first 100km running race next year — perfect timing!

    The best line in the intro –“DON’T USE SKEPTICISM AS AN EXCUSE FOR INACTION.” I think this will be my go-to line when I recommend the 4HB after my friends future comments of “holy sh*t, what have you been doing?”


  83. Very excited about this book! I just found out and going to order it..

    Is there going to be anything in this book about digestion? I have extremely slow digestion, even though I eat greens, work out etc..

  84. I pre-ordered 5 copies through BN. The shipping date is Dec. 14, but can’t I go into BN on Dec. 14 and get it? IMHO, pre-orders should be delivered on (or before) pub date. Will Kindle be available on Dec. 14? I might need to pick up the ebook next week because I am so hungry for this content!

    Looking forward to it. I know it will change my life.

  85. Tim-

    I have pre- ordered your book and cannot wait to get it. I am a former collegiate athlete who recently turned 31 and am having a most difficult time getting my track body back. Hopefully your book will provide some awesome insight into what I have been doing wrong. Keep up the good, unconventional work.


    P.S. I think I love you 😉

  86. Hey Tim,

    how come you are using a German Idiom (“mit Mass und Ziel)? Actually I haven’t heard that before, but it’s listed on wikipedia, so it seems some people say so.

    Best: Lars

  87. Very cool. I am excited for the book. I think you need to hack Bruce Lee’s One Inch Punch. It has been something that several martial artists have come close to but never seemed to achieve. It would be really interesting to see your deconstruction and testing.

  88. I can’t wait for the book to hit the shelves in the UK on the 3rd Feb.

    I’ve got the girlfriend to get me a e-reader for Christmas so I can read the book sooner 🙂

    My hopes were high, and now even higher after reading the first chapter.

  89. Tim, I loved 4HWW – it was a huge perspective shift for me and I’m doing the things I always wanted. Someday I hope I can also write a book outlining how I did it.

    There are not many others on this planet I enjoy listening to more than you. I very often share your posts with my collegues, and recommend 4HWW as well!

    I’m very much looking forward to my signed copy of 4HB. 🙂

    I’ve been training for the past 10 months and made great progress but I’ve run into the “not enough time” wall to get as lean as I want to.

    Thanks again and cheers to your NYT Best Seller #2.


  90. Definitely considering getting it, maybe on Kindle, assuming it’ll be available in France-if it’s anything like 4HWW, it looks like it will be.

    Way to whet our appetites Tim 🙂

  91. Tim,

    You are the MAN! After watching the movie trailer (REDIC!) and reading this, I don’t care what you say I’m going to devor the whole book in the first week then pick my first experiment (I got 5 of the signed copies when they getting here already? haha)!

    Your 4HWW helped me and buddy launch our eBook and muse earlier this year and I can’t thank you enough.

    I do have to ask, as my muse is in the health – digestion world. After a 4000+ carb binge using the best practices known to man kind to minimize fat gain, how much time do you lose in the bathroom – or is digestion unaffected?

    Thanks again man – You Rock!


  92. Tim,

    It looks like you have done it again! I will be checking this out for sure and applying it to my goals of competing in a fitness competition which I am currently training for early next year. I will also apply it to my martial arts background, a Professora of Capoeira. I like you, have read almost everything under the sun in regards to fitness, I never get tired of it. This will be a great way to break out of the comfort zone in old tried and true methods, and go for something out of the ordinary. Happy Holidays and enjoy your new successes! It’s all about Tim Ferriss 🙂

  93. Tim,

    I pre-ordered 5 of your books from B&N for friends and to take advantage of the private video conference and somehow they cancelled my order! I emailed Charlie today at Noon and he already took care if it.

    Once again Tim, you and your company set the standard for customer care. Thank you for setting a better standard!

    P.S. – I’m giddy as a school girl to get my hands on this puppy!


  94. Yeah, this is gonna be some good stuff! I just ordered it today with the extra goodies offer. One of the reasons I became a massage therapist is because the human body and how it works fascinates me. I like to do experiments on myself, but I’ve never done anything at this level. There is a lot in here that I need to urgently put into practice. Since I already have a body in pretty good shape, it will be much easier than finding a muse.

  95. Hi Tim,

    Looking forward to this… I plan on doing a series of reviews and promos for my audience and followers… I believe numerous people have been making the introduction to me over the past week or so (blush).

    If I could get a review copy, that would be great… I am also happy to buy 50+ copies if you would be open to a quick interview for my readers.

    I did the same with Gary V.

    The focus would be more on finding systems, creating processes, multi-leverage points etc… than the body aspects.

    Keep up the great effort and world class marketing.


    1. Hi Dean,

      Thanks for the comment and very kind offer! I am totally blocked out for the next two weeks, then X-mas hits with the family, but I will definitely reach out if I am able to create some space. I really, really appreciate the support. This launch has been planned for 12+ months, so I have to follow my plan to the T for the next 10 days especially 🙂

      All the best,


      1. Tim,

        I understand completely..

        Good luck with the launch… perhaps we can do an interview on product launches in the New Year instead then… you clearly have developed some superb skills in this area.

        Best of luck, and don’t let the haters get to you… the worst response you can get is no response at all.


  96. Hey Tim,

    I was hoping you had an address where I could send a letter and photo (of you) to sign. I would also include a self-addressed and stamped envelop so it can simply be returned to me. I have a brother who is a big fan, and I thought it would be a great gift for him.



  97. Here’s an admittedly unusual question for Tim and/or readers – if you are not tall – I’m barely 5′ 8″ — is it a better aesthetic (for lack of a better term) to try to get lean and trim (high reps and cardio) or does it make more sense to bulk up with heavy weights? In the former case it seems easier to find clothes that fit, but there is also something to be said for adding some bulk (even when it means a slightly larger waistline). For tall men, it seems that it’s win/win either way – but for shorter men it seems like it involves some trade offs – any thoughts? Please, no flamers — I know it’s an odd question, but I’m not trolling – I’m genuinely curious.

    1. Hi JJ,

      The best female response — for me, at least, at around 5′ 9″ — is a lean 165-175 pounds. Much more than that, like 190 or 200+, I start to look dysmorphic and it has a repellant effect. Not true for all, but definitely true for me.


      1. Thanks, that’s interesting. I think it may depend on a person’s physique, but I imagine that I would also be better at a leaner weight.

  98. Where can I get a copy of the 4HB in Japanese? I need to get my Japanese skills in order before I head there in March.

    I’m definitely looking forward to the English copies coming my way next week! They will be fantastic Christmas presents.

  99. “Because the changes are either small or simple, and often both. There is zero room for misunderstanding, and visible results compel you to continue. ”

    Tim, are there certain principles (like the one above) in your book that are applicable to well, life in general? Meaning, certain truths that are in both your books. For example could the above quote apply to 4hww?

    I’m trying to wade through all the common BS out there. It seems that there are small and simple ways to be successful in business or body redesign, it’s just figuring out what doesn’t work.

    1. Nate, great observation. The principles are almost identical, and I view the examples in 4HB as more refined versions of the principles I introduced/outlined in 4HWW. These are general and flexible principles that can be applied broadly.


      1. Hi Tim,

        What’s your opinion on the best healthy alternative to mainstream energy drinks or caffeine-based beverages? I find I’m drinking 1-2 Red Bulls plus several cokes per day to keep at my most vigilant & productive all day long even though I know it’s practically liquid death. I’d love to get your take on this and any alternatives or supplements you’d recommend.



  100. So stoked about this book in a big way. And I’m already about half way finished with it! Will be my go to Christmas gift.

    The content gets me pumped in an insane way…and I haven’t even hit the gym. Loved your reference to Neil Strauss–just finished his latest, Emergency which I saw you were on the editing team. That and 4HB seem very similar in fundamental approach. Same as the Game.

    I really appreciate the deeper dive into some of your previous blog posts like Geek to Freak and Slow Carb. Makes this much more doable with all the details. I think my first experiment is going to be losing 20 lbs of fat. Then we’ll go for size. Tear the walls down and then build them up again.

    4 of my buddies in SF (and I think Leo might join us in 2011) pick a different fitness challenge each month of the year. This could not have come at a better time. 2011 will be epic.

    Btw, after reading, I am beginning to see why you’re so into Kettlebells…I’m about to buy a couple.

    Hat’s off to the monster you’ve created Tim.


  101. Hi Tim

    After reading the 4HWW I started a seasonal business that allows me to have 7 months off each year to travel and learn. And the best part is that when I am working I am doing something I absolutely love!

    i really appreciate having the flexibility and I hope to get better at it each year, so thanks Tim!

    Your book made me look at all those “crazy” busy people who are working so hard and wonder how their eyes haven’t been opened yet. I am really looking forward to the new book and have already pre-ordered the kindle version.

  102. Thanks in advance for the book, hope it reaches Europe before Christmas. A lot of my bodybuilding buddies are in love with the principal that nothing can come easy, I am looking forward to their (rather predictable reaction to it)

    Keep up the good work

  103. After reading this introduction to the book, I am convinced that I should really buy a few more copies for my friends and relatives to read. I’ve already pre-ordered mine and wait anxiously for it to arrive.

    Sounds like 2011 is turning into the Year of the 4 Hour Body

  104. I am exciting about the bad science part and the China study. I am confident those section will help improve my critical thinking in analysis. I have experienced enough of bad sciences.

    For the China study, I was skeptical and I am sure your commentary will help refine my thinking. I believe more people will fleece to China study because it is what is popular when the rest will find work highly skeptical due to not being popular and against the authorities.

    Fear not, the readers will be a wonderful testimonials to your work that will help uncover the truth.

  105. Hi Tim,

    loved the 4 Hour Work Week. I also checked out the trailer on youtube and particulary the last scene is killing it :)!!!

    Im spending my time at the moment in SIngapore and wanted to ask if you know any stores that will have The Four Hour Body Book on release date?

    Im a big fan of Eades, Taube etc, and cant wait for your book.

    Viel Glueck mit dem Release!!!


  106. Hey Tim,

    Just to let you know I’ll be taking up the inherent challenges, and using myself as a subject. I’m interested in …pretty much all the topics you’ve outlined… 🙂

    I’m ready to start when I get back home – the books should be waiting for me.


  107. Tim,

    Looks like another solid book release to come brother! I am excited for you to walk back into the world of your true interest and passion. Welcome back to the fitness realm :).

    Patrick Hitches

  108. Hey Tim – thanks so much for my copy, got through almost 100 pages today (breaking the rule, reading from cover-to-cover :-))

    A couple questions/notes mostly from the Eban Pagan interview, in the paleo margarita when you say soda does that mean club soda? And related, I was looking at the ingredients of my vanilla extract for coffee and it has corn syrup – I’m assuming on both fronts we want to avoid the fructose/high-fructose…something most may miss by generally adding ingredients without reading labels…

    Just thought I’d mention the importance of reading ingredients 🙂


  109. Just so you know, I am adamantly opposed to this blog and refuse to read it… The reason being, I am all about instant gratification and it has been hard enough to wait for my signed copies to ship for how many months now?… I can’t start reading on here and then not be able to finish. So, I will skip this post for now…

    As for the rest, I thoroughly enjoy reading them and I am very eager for my copies to arrive so I can read the book too . Thanks for all you do. Keep up the great work.

  110. I am looking forward to the release of your book. As someone who has worked against conventional dieting for the last 3 years and had great results of improved weight loss and fitness for many who could never achieve it before, I am truly hopeful your information brings to light the harm that our “experts” are doing by trying to convince everyone that food is the enemy and the only way to achieve weight loss and fitness goals is fewer calories and more exercise.

    We both know that is absolutely not true — here’s hoping your book further breaks down that myth.


    EET Fitness

  111. Tim,

    I love how you use your most popular blog posts for a major portion of your book. Any advice for a reader who wants to start a blog and turn pieces of it into a book and video? (tracking popularity, writing evergreen posts, etc?)

    Can’t wait to get my hands on this book!

  112. ??????My Balls are tingling in anticipation.

    Reading this, the $28 I paid for expedited shipping to Japan, confirms it is gonna be well worth it.

  113. Hey Tim,

    I’m looking forward to your new book, especially the “34lb in 28 days” chapter. I have read a bit about the Colorado study and what I got from it was that both Casey Viator and yourself were much below your “normal weight” prior to performing the workout(s). I imagine that this enabled both of you to experience greater than average gains in such a short time period. Have you done any trials on what an average person, that has been at a constant weight for a couple years?

    Thank you,


    ps writing a paper on Angel Investing, I had no clue about it prior to your posts

  114. I have never been more pumped after seeing a promo video like the one for 4HB! Your director did an awesome job! Can’t wait for the book!

  115. You are one serious communicator Tim!

    2 copies ordered this morning.

    Expedited shipping to Australia in time for Christmas cost more than the books.

    Thanks for the awesome discount.

    One copy for me and one for my boyfriend.

    His will come with a bookmark in a particular 15minute section 🙂



  116. COOL IS COOL…






  117. Tim,

    I pre-ordered your new book when you first posted it was going on sale. I am really looking forward to reading it. Particularly the chapters on weight lose. I need to drop 200 lbs. and hoping the material in your book can put me on the road to 195.


  118. When does it arrive to Australia Tim??? Soooooo keen to read this thing… been talking about it for ages! (since I met u at the IHRSA conference in SFO) If you are coming to the Gold Coast of Aus, let me know… got some great training facilities here and a ton of fun stuff to do.


  119. about 2 and a half years ago you tweeted about your friend with Tinea Versicolor looking for help with treatment? I myself have been afflicted with it for sometime now and was wondering if you could let me know what it was that finally worked for him. The last herbal remedy i tried was a mud spread called Saprox and it just made everything 10x worse.

    1. Try a dandruff shampoo called Selsun. Rub it in the affected area, leave for ten minutes and rinse off.

      Cleared mine in two weeks…

      1. I have used Lotrimin or similar generic anti-fungal cream with good results in addition to using Selson. Once its gone I apply Selson to the affected area every few weeks to prevent re-occurance. If you perspire often then I suggest increasing the frequency to weekly for best results.

  120. Just put the book at the top of my christmas wish list! I’ve been bodybuilding for 9 years now trying different setups with decent results, but nothing really spectacular considering the time spent. Don’t get me wrong, I love bodybuilding and I’m proud of my results, but one should always strive to be better and learn more. It’ll be a lot of fun trying new stuff from your book!

    I loved the 4-hour workweek and have been recommending it to everyone I know who should benefit from it. I hope I’ll be able to live the 4HWW dream myself soon. Already started by trying out a few ideas for automated income and brushing up some relevant skills. You’ve been a great inspiration and a catalyst to building the kind of life I always felt one should live. Thanks!

  121. Do you have anything to do with a common problem of old age, digestion problems and intestine muscle weakness? As people get older their muscles get weaker and reduced, and involuntary muscle systems such as the intestines get too weak to push food through properly, leading to chronic constipation problems and being restricted. Is there anything there that would apply to this problem? How the hell do you make your intestines stronger when it’s involuntary and gets regular exercise already by the constant eating you’ve been doing every day of your life? It really restricts getting healthier when you can’t eat a lot of foods that wouldn’t agree with their digestive systems because it’s too much work, like beans or legumes. We’ve tried many doctors and it’s all treating the symptoms. I can’t really suggest steroids/testosterone to old women and I don’t really know if it would strengthen the intestines, so what would you do?

    1. I finally finished reading 4 hour body. I took my time with it, but I can’t seem to find a chapter that deals with constipation, or digestion issues. Intestines are involuntary so how do you strengthen them. I too would like to know.

      I have been eating the same foods for the past 3 weeks! Following the slow carb method. No bread, no rice.

      My breakfast is Eggs, black beans and kale with ginger tea.

      Snack is Kale chips

      Lunch is cabbage with thai chicken

      Snack again is kale chips (just kale dehydrated btw)

      Dinner is light, a salad of parsley, tomato, cucumber. chicken with beans

      I feel I get enough fiber and have a high quality nutrition intake.

      My foods are organic. I also drink enough water.

      Tim, I tend to take senna tea once a week to get regular but then I’m back to suffering the rest of the week. I drink enough water.

      I miss out on social occasions during this time. Even though my body fat/muscle has not changed much, my stomach is distended as I feel backed up.

      If there is anything I can do, I would do it. I am only 33 years old.

      I’ve been looking online everywhere. I’ve detoxed before! Tried everything.!!

      The results only last for few days.. but then I’m back to square one.


      – A pretty girl with big dreams of leaving this town to travel the world, but can’t leave my home, or have a relationship because of this. I would be ever grateful if I knew what to do.

  122. Tim,

    I’ve been tracking my workouts, weight, food intake, sleep, etc.

    It’s fun to quantify yet sometimes I feel like I’m not learning anything useful (at least not yet).

    Do you go into properly conducting experiments and body tracking in 4HB?

    Good Vibes


  123. Pre-ordered from

    Tim, I pre-ordered the book from Amazon for 14 dollars. Can I get the Appsumo deal for an additional 5 dollars?

    Absolutely love the chapter posted here. Cannot wait to read it!

  124. Hey Tim, I was wondering if you could upload the video for the trailer on a site that people in China could view. Thanks.


  125. Tim,

    I would like help put together a book launch in Tokyo for you. Between all the networking groups, companies, and Japanese fitness enthusiasts it could be HUGE! I read the first chapter of the book from the download and love it. Obviously from the trailer some of the elite in the CrossFit and other leading edge communities value what you put together and I think it could be a big success in Japan and help break the mold on the current state of the fitness industry.

    All the Best!

  126. Tim, a big congrats on your latest achievement!

    Hope you appreciate my honesty here… I was going to reserve judgement on how much of the book was aimed at women until after I read it, but having watched the video (which, BTW, I thought was brilliantly done), looked over the index, and read @anne and @kk’s comments above, I am also inclined to think it’s skewed heavily towards men.

    I say this based on the trailer topics promoted (I don’t know any women who want to hold their breath for 5 minutes or lift 500lbs) and the wording in the index.

    My experience as a women’s lifestyle writer has taught me the power of ‘feminine’ words such as ‘elongate’, ‘define’, ‘slim’, ‘lengthen’ and ‘flexibility’ over ‘bigger’, ‘stronger’, ‘mass’ and ‘superhuman’.

    Basically, we want to look like Jennifer Aniston 🙂

    That said, you’re one clever cookie, and I’m sure your book will still do amazingly well. In fact, content/marketing combined, it’s probably a smart business decision as it leaves the door wide open for ‘4HB Part II: For Women’!

    I’m looking forward to calling myself a proud owner of 4HB soon. I can still see the value in many – if not all – chapters. [ Insert 15-minute joke here! 😉 ]

    Writing a book is an amazing feat – one I’ve tried to tackle on numerous occasions. I’m still getting there. Well done for doing it twice!

    1. Breanne,

      I think there is a common misconception that women have to have a different exercise program/diet then men. I’m sure Tim will enforce that this isn’t true. My wife does exactly the same work outs as me (with half the weight but still the same compound lifts), eats the same as me, and gets the same amount of sleep. She has a great body that most movie stars would envy.

      1. Kudos to your wife, M-S – sounds like she is a lucky lady!

        To clarify, I wasn’t suggesting females need a different diet or exercise routine than males (I’m no fitness guru). Rather, based on what I’ve seen of the 4HB marketing thus far (trailer, contents), it appears that the book speaks to men more than it speaks women.

        A couple of other ladies have already asked here if the book is relevant to them. I guess my original comment was just highlighting that, along with a little industry insight as to why they might feel that way. 🙂

  127. Any word on an audio book release? I caught the No to the e-book, Shucks! I’m stuck on a boat in the middle of the ocean and would love to read/listen to this book soon.

  128. Tim I bought five copies when you opened the pre-order site. Now I can’t wait for my copy as it appears I am aging everyday .

    Hey man the clock is ticking !

    Thanks for doing all the heavy lifting in the research. Doing crossfit here in Israel and it feels like self destruction by design .

    I used to work for Terry at total Immersion so you are really on track .


  129. Hi Tim,

    Very big fan of yours. Thank you very much for everything. Bought your first book and bought the audio version as well. My question now is will your book have drawings, charts, illustrations or the like… or simply writing? in other words will I miss something buying the audio version?

    Cheers and keep up giving us hope!

    Thanks again!

  130. Hi Tim,

    What’s your opinion on the best healthy alternative to mainstream energy drinks or high-sugar caffeine beverages? I find I’m drinking 1-2 Red Bulls per day plus a few cokes in order to remain at my most vigilant and productive all day. I know these drinks are pretty much liquid death so I’d love your advice on an alternative or supplement that will provide a similar result



  131. I’ll be impressed if you eventually write a chapter called “The 15-minute Male Orgasm” haha, just kidding man!! Can’t wait to grab the book.

    1. ESO: How You and Your Lover Can Give Each Other Hours of Extended Sexual Orgasm, by Alan P. Brauer & Donna J. Brauer

      $15 on Amazon

      Great stuff!

  132. Tim – looking forward to the book. What body fat measurement methodology / device would you recommend for typical readers?



    PS: Your the best book marketer I know – and I mean that as a compliment.

  133. Tim,

    can you clarify whether the book includes photos, etc that will not be available when purchasing the kindle edition of the book?



    PS: Buon Natale !

  134. Hi Tim,

    Do you remember coming across any info related to hearing loss and head injuries? I have a friend that is an amazing story. He survived a very bad fall, but has lost his hearing due to infection from hearing aids. He is in the best shape of his life two years removed from an injury that many do not recover from. His story may be of interest for follow up editions or updates.

    Thanks again for creating amazing content.


  135. Tim, did you time the book’s release date to hit the “new year’s resolution” epidemic sweet spot on Jan 1st?

    Brilliant 🙂

  136. Hey Tim,

    The book sounds interesting, I’m really into nutrition and fitness.

    I’ve been all over the material put out by Art De Vany, Robb Wolf, Cordain, some of the other paleo nutrition guys. I know you are a follower of them as well. Is there much that diverges from the general philosophy of the aforementioned paleo guys in your book?

    Either way I’m interested in reading your interpretation of some of the same studies and data.



  137. Hey Tim,

    Recently I’ve seen a trend with amateur and professional athletes wearing bracelets with “Holographic Technology” to improve balance by working with your body’s energy field, most notably the brand power balance (they have created a pretty impressive list of endorsers). Have you come across these, debunked them, or are you believer that’s wearing one?


    – Chris

    1. Hi Chris,

      I’m not a big believer in these, but the placebo effect isn’t to be discounted — it’s powerful stuff. If I’m going to use it, though, I’d prefer to do so on purpose with something like hypnosis (sound crazy, but very effective).


  138. Hey Tim,

    Well, I have to say, I’m late to the party. I recently just read 4HWW (on a recommendation from a biz coach) and have to say you’ve totally inspired me and changed the way I think about the future of my business. I’m in the process of updating my website and am beginning to think globally and how I can reach more people with my message. Looking forward to reading 4HB, as the content is right up my professional alley. It’s interesting because, while I often scoff at most fitness books as re-treading old ideas, I’m drawn to your perspective as you clearly take a “big picture” view of fitness and challenging yourself.

    Anyway, thanks for the inspiration and good luck with 4HB!!! If you’re ever in LA maybe we can link up for a workout.


    Dale D

  139. >>Workout “on the road”?

    Hi Tim – I am thrilled to read your new book!

    I have a question that might be of interest to many people.

    Will you cover in the book the fact that many of us are “on the road” a lot. Some days per week in a hotel, some weeks per year on a trip. While I have figured out how to build muscles and loose fat, those disruption have always thrown me back.

    Any suggestions on this?

    Viele Grüße 🙂

  140. I’m beyond excited for the book to download to my Nook. As a chronically ill person, I’ve found that many of Tim’s theories help me to be as productive as my peers while allotting time for my illness. Wouldn’t it be great to be able to redesign my body to get rid of illness?

  141. I’m so excited to read your book but as a type 1 diabetic here has already commented, I too am concerned with how far I’ll be able to take some of this advice.

    I’ve been talking with a former Mr. Universe who is a type 1 diabetic about how a type 1 diabetic on insulin gains extra muscle and fat unless minimizing insulin intake (low carb eating).

    I do what I can with the slow carb diet but, lentils and beans are quite problematic as they require a good bit of insulin stretched out over a period of time. Not to mention type 1 diabetics have to deal with a different percentage of insulin not being absorbed into the body each time it’s injected and this means the more carbs being consumed the greater the margin of error on insulin absorption. And the greater the likelihood that blood sugar will be too high afterwards (requiring more insulin) or low (requiring sugar). You can see how it’s tough for a type 1 diabetic to stay lean.

    I’ve got 20 pounds to go. I do hope to give you great feedback on how a type 1 diabetic is able to use the info you provide in the book. I hope a few tweaks won’t dramatically change results. I guess we’ll see 🙂

  142. Tim, I started running over the summer and for reasons of my own ignorance I got tendinitis in my Achilles tendon…

    I’ve been told to take 6 months off from running and its best not to walk… at all!

    Any tips recovering from something like this? Is recovery covered in the book?


  143. Do you know _How to Dance Forever: Surviving Against the Odds_ by Daniel Nagrin (NY: Quill, 1988 ISBN 0-688-07799-0)?

    How about this course on preventing movement injuries:

    “‘Education is the key to injury prevention’ is the motto that guides my work. This website was created for dancers and dance teachers who are interested in the science of dance training. Our bodies are designed for movement – no matter what your height, size or flexibility. It is my intent to give you the highest quality of information – based on anatomical principles and sound advice from dance specialists from around the world.”

    Looking forward to seeing the book in my library (trying not to own too much).

  144. Tim,

    Amy Hogg had instructed me in May to write on your blog. I had intended to talk to you about Paleo Nutrition and Evolutionary Fitness, but it appears that someone already had!! Even better! Kudos to you!!

  145. incredibly psyched about this – does the book recommend suppliers/brands of Narengenin you used? have looked on the net and can’t see too many options…

  146. Hi Tim, looking forward to the UK launch of this book. Got a question that relates. What’s your take on hair loss and medication? I notice you’ve taken hair loss in your stride and pull it off very well. Did you consider finasteride and decide the side effects weren’t worth it. Would appreciate your knowledgeable feedback and opinion. Thanks.

    1. Hi John,

      I know the options well, but decided that I liked gaining strength easily and strong sex drive more than finasteride. It can definitely affect both the gym and bedroom negatively, as do most options that block DHT somehow.

      Hope that helps!


      1. Really appreciate the reply, I know you’re busy.

        I was coming to the same conclusion with finasteride. Yet the desperation to find a cure made me question myself. Hearing from someone who was in the same boat and made this choice – helps a lot.

        Will have to buy two copies of the new book now 🙂

  147. I want stem cells to cure irreversible damage!!! ^_^

    I also want a reply from Tim on my comment!

    Also Tim, please let us know when you are going to do a promotion or signing in San Francisco. Would definitely love to be there and chat.

  148. Tim I have to Admit it was Good choice to read your first book. Rhonda and Brian Swan introduced me to it like year ago. Now I am been traveling 10 out last 12 months. Next year will also be 10 out of 12 months. The Body has always been something I have tried to make work with eating junk food. That First Chapter had me sold on his book I can’t wait. Book will be waiting for me when I get home next week for 10 days. Leaving puerto rico to cold ass chicago. Really Do appreciate that you 4 hour work week and expect nothing less in the 4 hour body. Any year Before this most traveled was month and half total. REALLY appreciate it.

  149. I can’t tell you how excited I am that your new book is coming out. I’ve been working on a few thing myself and I can’t wait to read what you have to say about weight loss.

    I can’t wait to read your “damage control” chapter as I lost 20 lbs last month but gained a lot back since binge eating over the holidays. This seems to be my Achilles heel

  150. I see what you did on that breakfast (and my technical degree in chemistry helped me a lot in understanding what you did). I’m trying to replicate that while the book is shipped to Brazil. I can’t wait to see the rest.

    But I need to ask this: in doing the “breakfast recipe”, there’s any risk of becoming hypoglycemic? If so, I’ll go run on the treadmill with some candies in my pockets 🙂

    Obrigado, cara! Muito sucesso para ti!

  151. Tim,

    I am taking a vacation to Mexico next wednesday with my girlfriend for a week, and I wanted to read the book while down there. Do you know if I preorder on amazon if it will arrive on the release day or just ship then?

    Anyone that knows, please interject! I am trying to get my hands on a copy the day it comes out.



    1. Hi Alan,

      I’m not really sure, I’m afraid! Amazon ships at odd times and it’s unpredictable. It would ship no later than 12/14, for sure, but they sometimes ship early.

      Thank you!


      1. Amazon will sometimes ship early to allow their customers to receive the book on release day. AFAIK, they’ve only done that for Harry Potter. At worst, they’ll ship on morning of release, baring unforeseeable events.

      2. Thanks guys! I will have to just break down and pay full price at Barnes and Noble the day it comes out! I want it to read while sipping some drink in Mexico.. gotta love being 22 and already writing my own paychecks…

        Btw Tim, I read 4HWW on my mexican vacation last year.. now 4HB, so next year I need something at the same time… Just saying 🙂


  152. I like that you bring everything back to the raw data and show that it isn’t rocket science or mysticism to live a healthy lifestyle. Your conversational tone makes it relatable for anyone to read and ‘get’ it. Nice work Tim. I’m looking forward to finishing the book. Another project nicely executed.

  153. Hey Tim,

    Very excited for the release of The 4-Hour Body.

    I noticed you followed Martin Berkhan and was wondering if your book talks about intermittent fasting. That’s definitely been a shortcut to getting lean for me, and I’ve lost very little fat in the process.

  154. Hey Tim!

    I am really excited for the book to come out! Hey, I was wondering if I could get a copy early so I could spread the word. You see, although I am super stoked for what you have written, nobody I know has heard about it. Im a college student at Biola University and I feel like this thing has the potential to spread like crazy on my campus if the word got out. Let me know if this could work out.

    Big fan,


  155. Wow, Tim! Wow. You have clearly articulated in one chapter everything I have discovered to be true and not so just since I began to seriously delve into the potential of the human body at the age of 15. This book couldn’t be more timely. There is just so much confusion out there. And there is this depressing sense of failure surrounding diet and exercise – so many people have tried a popular diet and failed, never really taking into consideration how that diet relates to their own bio-individuality – and it is like they think that the dietary theory was just so compelling that they have this deeply ingrained sense of failure. They think they must not have the discipline, but never once did it cross their mind that something simply didn’t work – not that they are inherently broken or even that the theory is broken. You’ve got to be open to discovery. You’ve got to question assumptions. Thank you, Tim.


  156. I am not a big fan of “work-out,” “diet,” and “gym” but I guess it is only because I am not too aware of what I can do to look and feel better. I went to my doctor one day and learned that I have “hormonal imbalance” and that’s one of the reasons why it was so difficult for me to lose weight. I dwelt into that fact and stayed overweight believing that there’s nothing more I can do. However, when I consulted a physician about taking a diet pill, he asked me, “why? are you obese?” That’s the time I realized that it’s not too late for me. Learning from you makes me realize that there’s always something you can do despite unfortunate facts like “hormonal imbalance.” Now, I am more motivated to explore more options in a natural way and loving my body not only for looks but also for healthy living.

  157. Hi, Tim

    I like the introduction and look forward to reading the rest. A few things…

    I notice that you are including google ads lately on your posts. There is nothing wrong with that. It’s just that ads for Force Factor, Stimulant X and Jillian Michaels keeps getting paired with your “4 hour body” posts. It might give the impression that you are personally endorsing these products to be used in conjunction with your “4 hour body” techniques. If that is not the case, it might be a good idea to block certain ads for the “4 hour body” posts to avoid any confusion. This is just my observation. Don’t think too much of it.

    From the introduction, I gathered that the main content of the “4 hour body” will be innovative and rather controversial. Since the unavoidable backlash could be quite severe, (the bigger splash this book makes, the bigger the backlash) I was thinking it would be a good idea to have a central location to collect video testimonials and maybe also a forum where people can post “before and after” pictures as well as exchange stories about their “4 hour body” experiences. Having a central location (the 4 hour body website for instance) insures that people’s experiences will feed off each other, creating new conversations and interests that snowballs, maximizing the chances of your book going viral. The goal, of course, is to gather as much credibility as possible through the testimonials and public interest that your books not only becomes immune the backlash, but also non-displaceable/non-replaceable.

    Given your deep interest in health and fitness, I am guessing that this will not be the your last book on the subject. For your continuing research and maybe your next book, I would like to suggest looking into acupuncture. The fact that you can medically benefit from painlessly sticking metal needles into a person’s body may prove to be very interesting. Qi gong is another interesting subject which I am only recently exploring. (so far, very fascinating) Both, acupuncture and qi gong, takes some commitment to master, but I am curious what someone as accomplished as you can make out of it. Good thing New York has no shortage of qualified instructors, even on Long Island. 🙂

    Now, time to focus back on my own projects. 🙂

      1. Why don’t you use another ad network that gives you more control like isocket or some such? People have to be wanting to buy direct ads here.

        By the way, can I get a direct ad spot?

  158. Can’t wait to read this! I’m currently on month 3 of my year long mini-retirement traveling through Thailand and Oz learning Brazilian Jiu-Jitsu, playing guitar and doing loads of amazing things thanks to the last one 🙂 You’re a legend bro, keep up the awesome work.

  159. I am a fairly new fan of yours Tim, and have praised your blog often over the past couple of months, but I have to admit that all the talk and hype about the 4HB was of no interest to me at all – until now! You have perfectly timed that little teaser of the book and I am totally hooked! Right now it is 9:45pm in Australia and I am starting to feel hungry. All the rules I have previously be hounded with over the years are currently telling me not to eat before going to sleep, but all I can think about is eating a chocolate croissant! Can’t wait to get the book and try to re-create the rules to suit ME! Cheers!

  160. Hey Tim-

    Absolutely loved your first book & am really looking forward to reading the 4-Hour Body. The only problem is that I live in the UK, and Amazon UK (at the time of writing) only accepts pre-orders on your paperback version, due out in February …

    I sent them an email asking about that but no luck. What gives?

    Thought I should let you know, anyway 🙂

    Keep up the good work, mate.

  161. Quite awesome, how you were able to turn usual suspicion of ‘just another fat loss book’ into an exciting pre-sell. Writers and publishers need to learn a thing or two from you.

  162. I’m excited for the release date (which happens to be my 37th birthday!). I think I’ll have a Tim Ferris reading party (4HWW and 4HB) to kickstart my new life!

  163. Tim,

    Looks like an interesting read. I like how each section addresses a particular need (a buffet, very clever). Gonna take a read. Quick question – do you have citations and references or data sources used? I’m a data and science guy too.

    Vergil Den

  164. Tim,

    Excellent preview, thanks! I’ve got my copy on order. I knew I was looking forward to this book, but until I read the chapter you provided I haven’t had ‘the fever’ about it. I’m getting pumped man, thanks!

    Best of luck with the launch

    – Devin

  165. Tim,

    Quick question: In the above sample chapter you talk about benefits of cinnamon for insulin sensitivity. But what cinnamon are you talking about? I believe “cassia” is the more common cinnamon that most people have in their pantries but a lot of spice shops sell “ceylon” or “true cinnamon” (this is what I apparently have in my cupboard). They are two different things… which one gives the benefit?

    – Aaron

    1. CASSIA (aka Cinnamomum cassia, Saigon cinnamon or Vietnam- or China-originated cinnamon) the form of cinnamon that has been used in the scientific research. It’s also the form of cinnamon that is sold most commonly in the USA and that tastes the most “cinnamon-y”. The only drawback of cassia is that, taken in huge quantities –beyond the quantities suggested in 4HB–, you could be ingesting too much of a blood-thinning compound called coumarin.

      So if you plan to go overboard with the cinnamon (tempting, as it tastes good and does work for weight loss), you could opt to use true cinnamon instead (Cinnamomum zelanicum, Ceylon cinnamon or Cinnamomum verum; originating from Sri Lanka). Taste is lighter, maybe less satisfying, and is also more expensive and more difficult to find in the USA, but no worries about coumarin-induced blood thinning. Will it be as effective? Hard to say because of lack of scientific data.

  166. Good opening chapter. A lot of health, like this chapter, is common sense and the appropriate attitude. This is especially true if your coming back from injury, have pain, or just plain need a life transformation because where you are at sucks. I am an athlete, coach, doctor, and creator, the book seems to be a distilation of what works. My advice: read, experiment, take good notes, throw out what is not working for you, keep what does. If you can’t figure it out on your own, get a GOOD coach (get a GOOD one anyway). I can’t wait to read.

  167. About ready to depart on my rtw trip… If 4HB has even a fraction of the impact on my life as the 4HWW, then I will come back from traveling the world with a clear mind and a healthier body (2 of the major reasons I am embarking on this rtw trip)

    Can’t wait for the book to arrive Tim! Thanks in advance.

  168. Hi, Tim

    I wonder if 4HB for ppl like me who spent their last year of life sitting at the desk and didn’t exercise at all? (literally!). Last time i did a quick march my legs hurted as hell after 100 meters! Now i changed a job (still working on my 4hww) i have got more time in hands and want to do sth about it.


  169. Quick question Tim;

    You’ve covered hacking your sleep and slow-carb, but what about falling asleep in meetings and on long drives, is that a sugar low (i’ve tried eating candy and it’s not boredom), not sleeping enough (I do), or what the hell is it??? If this is in the book I’ll buy it for just that…

    I’m a danger on the road when driving more than 1 hour.


    1. Laz, please get comprehensive blood work done. This could be many things. Your MD should look at fasting glucose, thyroid, and all the rest.

      Please see your doctor! It should be covered by insurance if you’re having these symptoms.

      Good luck!


  170. Pingback: Plan-it You!
  171. Hey Tim,

    Already bought 5 books. Xmas is easy this year. Your original thinking has allowed you to shatter previous common conceptions regarding physical perfomance. Do you have any information on a problem that has become far too common as of late with US soldiers and athletes, MTBI aka Post-Concussion Syndrome.

    Although the past two years have been the best of my life–I travelled throughout Europe and Latin America while learning two languages to fluency and among other things competing in salsa competitions in part because of your book–it has been a very difficult time as well. Three years after the injury, my MTBI still affects me. At times a darkness, overwhelming fatigue, and inability to concentrate prevents me from enjoying my new life. This is the case for thousands, and numbers will continue to rise as our soldiers remain in harms way and our athletes continue to hit eachother with more force.

    I have researched it extensively–even muking through everything relevant at the library of congerss–and have not find much. All that info, however, was from traditional sources. I have tried everything from traditional chinese medicine to massage to traditional prescriptions (generally some form of anti-depressant paired with a stimulant when needed for focus) to yoga to no gluten to vitamin overloads to a davinci sleep cycle to meditation retreats to energetic healing … the list goes on. Homeopathy I believe has been the most effective treatment, but my improvement is so marginal that it is hard to tell. I am not dying, but Im not living the way I want to either. I am not alone in this struggle.

    Do you or any readers out there have a possible answer to this?

    Is there an ideal physical state for recovery, especially neurological recovery?

    With me and most like me, there is not physical damage–the brain is 100% intact, which must mean it is capable of returning to full function again. The problem is no one knows how. I would love feedback from anyone.

    Thank you


    1. Hi Michael,

      Thank you so much for your thoughtful comment and kind words. Have you tried CBT – Cognitive Behavioral Therapy? If so, what were the results? Any effect on symptoms?



      1. An alternative is ACT – Acceptance and Commitment Therapy. Both work well for different people. The book you want to check out is “The Happiness Trap” for a non self-help, usable, and easy to digest explanation. See:

        Roughly explained: While CBT recommends that you have a negative thought, you should tell the thought to stop thus preventing the negative cycle. ACT states you should acknowledge the thoughts bringing you down, accept them just as thoughts, and let them pass, so they don’t keep recurring.

        Both methods are useful to remove the open-loops (see GTD) that spiral you down, increasing your ability to focus and bring you out of the darkness.

        Can anybody recommend a good book on CBT for Michael? I’m also interested in any results you might have.

        Good luck!

      2. Tim and Tgrr, thanks so much for the feedback.

        @Tim, CBT did not help me much. I could see how it would be great for others, but it wasn’t for me. I already have a pretty good support group and some friends/mentors helped keep me focused on my personal goals and also remind me of the good when I was too symptomatic to see it on my own. Meditation practice has also helped me “live more in the present” and “focus on my goals and personal priorities” both of which I put in quotes because they were two of the paradigms of my therapist while in CBT.

        @Tgrr, I will definitely check the book out. It seems very self-help–the title reminds me of Tom’s reading of “The Architecture of Happiness” in “500 Days of Summer” (I know it’s a chick flick)–but all the reviews describe it as an accessible, well-researched, valuable book. I look forward to reading the book but don’t think it will be the answer. I still am happy and productive, but the fatigue and focus problems detract from my overall quality of life.

        I also found some articles recently on hyperbaric chambers used to accelerate recovery. I would try it in a second, but it’s pretty expensive and my insurance doesn’t cover it. Bill Romanowski said without a hyperbaric chamber he never could have recovered from his MTBI as he did. He also is well, Bill Romanowski. Does anyone have thoughts on hyperbaric chambers to treat more than superficial injuries, MTBI, or the therapies mentioned in the above comments?

      3. This is a necropost, but this is the only place I have seen a reference to mTBI. TBI, especially blast-induced TBI, sucks. A hyperbaric chamber will likely work in the same way some of the more extreme stem cell therapies ‘might’ work; it gets more oxygen into your brain, because TBI can be associated with hypoxia, but it does not actually ‘un-break’ anything.

        From what reading I have done, it seems that dementia, alzheimer’s, ALS, huntington’s, and CTE are being identified as ‘similar process, different part of the nervous system’. A promising treatment is in the form of chemicals that upregulate BDNF production in the brain, but unfortunately, even at the cutting edge of animal studies, the best they do is prevent further decline.

        Since ‘white matter’ deterioration is suggested as a mechanism of the injury (identified in DTI MRI imaging), and ‘transcranial direct current stimulation’ shows, optimistically, an effect on white matter growth, and anecdotally, some soldiers have reported benefit to the ‘brain fog’ from TDCS, I would encourage giving that a shot, but as always, your mileage may vary, and with head injuries, it is not so much ‘recovery’ as it is ‘survival’.

        At this point, since head injury can be a degenerative disorder, and ‘proven’ therapy is not in the immediate future, if you want to be a guinea pig with possible BDNF-upregulating chemistry and TDCS, you might notice some improvement…or you might not, and might be among the lucky few who experience ‘new’ and ‘unknown’ side effects to compound your head injury.

  172. Dear Tim,

    I loved The Four Hour Work Week. Devoured it and read it twice. That said, I will not be reading The Four Hour Body. Can’t deal with the fact that you have included the sexual content. Maybe some people really love and expect it, but I don’t need it or want it. FYI.

    1. What the hell is your problem?? If you dont like something then dont read it ( that section ) but dont just piss on something just cause you dont like it! …

  173. Hello Tim,

    I can’t wait to get this book. I am an amputee and I am hoping that your methods will either be possible for me or I will be able to adjust them for my situation as an above the knee amputee. Having a large part of your leg gone makes it challenging to keep the fat away. Don’t get me wrong, I am not trying to make excuses but it does present me with challenges. I wrote to you before that I am going to learn Krav Maga in Israel at the beginning of the year and I can’t wait and I am counting on that to help with my fitness. This will be my own personal experiment. Something that I am capable of doing if you are ever looking for more test subjects. After losing the leg I dedicated myself to doing all the best I can for my body and it has served me well. If you ever want to compare notes, drop me a line.



  174. Tim,

    You Rock! You’ve done the experiments that I always wanted to do (but my wife wouldn’t let me). I’ve ordered your new book, and plan on putting it to the test and blogging about my results. I always look forward to reading your work because you know no box!

    God Bless,

    Aaron Trank

  175. What a great resource! Does anyone know the equivalent of “2.5% of the total subject matter provides 95% of the desired results” for electrical engineering? I help setup camps in remote places in East Africa and knowing the fundamentals of electrical engineering (setting up generators, reading schematics, checking electrical stuff etc..) would greatly improve my effectiveness here.


  176. Tim,

    In the Geek to Freak chapter, is there a set plan to follow, or do we just have to extract what we can from it using your workout plan and the tips? Would prefer to give that a go, over the Occam’s Protocol workout.


  177. Tim, PLEASE post a link or new blog post on the 2,500 high frequency Spanish words.

    Who knows, you’re blog could be in Spanish after that one. THANKS. Already pre ordered the book, my muse took up so much time but turned $50 into about $7K.

    After reading the 4HWW, it’s undergoing an overhaul, and is set to explode. Will be buying many copies of the 4 hour body!

  178. Tim, I pre ordered the book and received it early which was a nice suprise and in the Thinner, bigger, faster, stronger chapter you mention trying ginger and sauerkraut if you are undermuscled. Which pages of the book do you elaborate on this as I cant seem to find it?

    many thanks


  179. On the topic of gynecomastia: I have it; I had the majority of it surgically removed when I was 18, but I’m still prone to redeveloping it whenever I gain fat. Going by the signs and symptoms, I’m sure I have Klinefelter’s syndrome. Tim, I’ll gladly be a guinea pig if you need a test subject like moi. I’m starting the slow-carb diet tomo (13th Dec) then perfecting it once I get your book in my hands. Next step will be increasing testosterone and sperm count! 😉

    I’ll be taking pics and recording all the details.

  180. This books looks really interesting. I’m looking for the Athletic body type. I’m guessing Rapid Fat loss and muscle gain is where I want to go first?

  181. Tim

    The one MAJOR thing I dont see here (even after reading most of the advance copy), is a chapter on hacking “the common cold”, i.e. preventing it outright

    I would figure this is on everybody’s wishlist, certainly is on mine 😉

    I eat great, make sure to eat a larger than typical amount of alkalizing foods, I drink quite a bit of green tea every day, yet I still get a minor sore-throat/cold about 3-4 times per winter (here in Colorado).

    Maybe a follow up edition or a blog post would be great! your thoughts please…


  182. Tim, in the Thinner, bigger, faster, stronger chapter you mention trying ginger and sauerkraut if you are undermuscled. Which pages of the book do you elaborate on this as I cant seem to find it?

    many thanks


    1. 4HB: loved it!Read the book in 1 day and bought copies for xmas presentsfor friends and family. Everyoneshould read this book!

      My question is where is the bonus materials? Have been looking for it on the web but havent been able to find them. Please tell me how to access them.



  183. Tim, in the Thinner, bigger, faster, stronger chapter you mention trying ginger and sauerkraut if you are undermuscled. Which pages of the book do you elaborate on this as I cant seem to find it?

    many thanks

  184. Hey Tim, Amazon Germany is selling the softcover version of “The 4-Hour-Body”. It says “in stock” and that it will ship before christmas. Is that true or simply a mistake in their booking system?

  185. Hey Tim, thank you for DOCUMENTING everything and keeping your explorations evidence-based and backed up by data. I love innovation and from most any source, but it’s got to be evidence-based.

    I loved part in the chapter above where you were musing to Dr. Lee Wolfer that you might like a Ph.D. in neuroscience, and she said that you could make more of a difference outside the system than inside it. My husband is a cardiologist. The structures and the culture make going outside the box very difficult, and progress unnecessarily slow. I’m not medically trained, and I’m certainly not “anti-conventional medicine”, but very much enjoy learning about “outside the box” health stuff that is gold, amidst all the dross.

    If you haven’t already been looking at this, you will probably enjoy these videos on evidence-based work being done re: coconut oil “curing” Alzheimers. (The facility needed to produce the huge quantities of the effective elements at 10x the concentration that is gotten by people ingesting coconut oil might make a very interesting crowdfunding project.)

    Here are the videos, if anyone is interested:

    Keep it up, Tim. And I’ll bet you put up a site eventually that will allow us all to track results from experimenting with 4HB techniques, to sort of crowd-source more data (albeit suspect data)? Can’t wait to see where this all goes. Thanks for being provocative.

    1. @Sarah – I can’t find an article online but I have read some years ago (late 70’s?) of at least one documented case of someone stranded on a desert island with nothing but coconuts to eat for over two years with no physical ill effects.

    1. @Sarah – that’s actually a very good question! Had one partner who couldn’t handle more than about 30sec because her whole body tensed so tightly in orgasm that she literally couldn’t breath. Also had somebody collapse halfway to the bathroom once because her knees were so weak. (“With great power comes great responsibility”. 🙂

  186. Tim,

    Almost finished reading 4HWW and absolutely love it. Such a great help, and inspiration as I am in the process of waving goodbye to a stressful (yet successful) sales career, and starting my own consulting endeavor. Your advice is one of my main blueprints for the design (and this comes after reading MANY business books and mags..).

    I’m really looking forward to receiving the 4HB and really hope it will adress my ‘hold up’ when it comes to working out. I’m in relatively good shape, and considered pretty strong in the gym. The problem is, my family genetics is to carry that layer of fat that hides most of the gains made in the gym.

    Very frustrating to workout hard 4-6 days a week and still have people come up and say “yeah, still have a lilttle of that beer belly”. It’s the jiggly belly fat that will go down, but I never seems to be able to get any type of definition around the mid-section (worse in the stomach area, but upper body is where all of the fat goes to).

    Does your book (and past research) specifically address, what seems to be, those of us that may be genetically pre-disposed to hold fat in certain areas of the body (my case, upper body)?? The thought of really seeing something that resembles a ‘sculpted body’ would have me sold in a second!

    Otherwise, keep up the great work Tim, you truly are an inspiration!


  187. do you address the hated cellulite issue and how to if possible firm those areas? are there dietary products to help get rid of or prevent?

  188. Tim,

    Cannot wait to get the new book. if it does for my body what the four hour work week did for my life it will kick ass. I am currently writing from my room in Amsterdam where I am enjoying country number 10 out of 30 with my wife and four kids. We are on a nine month journey spurred by your first book. My company is at home making money and I am enjoying the sites of the world!!

    Many thanks


  189. Tim I just want to say I am so excited for 4-Hour Body.

    I don’t remember where, but I do remember reading something you wrote that basically said you want people to have two situations: their life before 4HB and their life after 4HB. That idea really stuck with me and it is why I’ve decided to get out of my fitness complacency and use the 4HB to transform myself.

    I will be documenting everything so that everyone can be inspired by the proof of your advice.


  190. Tim

    in your contents list you have a chapter on reversing injuries. With the

    knowledge in this chapter enable someone to reverse dental issues for

    example gum recession, grow a new tooth, or grow a third set of teeth

  191. So I clicked on (and bought) the promo:

    Get The 4-Hour Body, plus $113 in total bonuses, for $19 by clicking here.

    The cost on the page I landed on was listed as $15. After paying I got no notice or confirmation that the book was a part of the payment.

    Am I missing something?

  192. Hi Tim,

    Thanks for the great deal. Looking forward to receiving the book. Can some resend me the code for dailyburn 6 month subscription?

  193. Hello Tim!

    I have a problem that you may know the answer to.

    I masturbate too much. Like 4-5 times a day. This is really bad for my productivity.

    How could I reduce my need to masturbate?



      1. I would not like to donate my sperm because my girlfriend is against it which I totally understand.

        So basically I just do 3 day without masturbation, then one day of masturbation, then another 3 day break? And this will lower my need to do the deed? Please help Tim, this ‘problem’ undermines my productivity.

        Thank you very much!


  194. Hi Tim, All,

    Do you know when Four Hour Body will be released in Australia and New Zealand?

    Also, when it is availble down here, will it be in the major book stores or will I have to order it online?

    I would order it from the US but it could take ages to ship and I’ll be away over Christmas, so I’m hoping to just go into the nearest bookstore the day it’s released and pick up a copy.


  195. Hi Tim!

    Just read your first chapter, and purchased on Kindle! Best of luck! I lost 80 lbs last year on Atkins. Finally got back to the gym and need a kick-start to get the home stretch of lbs off.

    I love 4HWW, and I can’t wait to start reading the 4 hour body!


  196. Hi Tim

    Congratulations on your new book, it sounds like a mindblowing read! But as a competitive CrossFit performer, I was wondering if this book is able to enhance my overall CrossFit performance and perform better in competition, where my body needs to be great in an all around perspective?



  197. Tim,

    I think what I have now qualifies as a man-crush. You are a superb writer.

    I’m quite eager to read 4HB when I get home. I’m working in California for the next week, then I’m back in Alabama to finish my muse and sculpt my body.

    I have always had an athletic build, but have never had a visible six-pack or an outstanding body. It always seemed as if nothing can drop my body fat low enough, but this is about to change. Thanks.


  198. Just bought the book, half-way through and I’m already in tears! I fly twice almost twice a week, used to pull out a shaker but eventually got tired of the nasty looks and people covering their noses, so I stopped and ate the crap given on planes….Thanks for the Almond tip, I love the roasted and salted- hope that’s okay…Is it? Oh and can relate to the Egg whites with with salsa, although used to add Grana(Parmasan) will start pulling it out though(very reluctantly…) OH and THANK YOU AND I LOVE YOU for the Red Wine….I die for merlot!!

  199. Tim, I can’t find the “Dangers of smart drugs” chapter anywhere. Am I missing something or is it just hidden really well? 🙂

  200. Hi Tim:

    I’m just on my way out to purchase The 4-Hour Body so obviously I haven’t read it yet. This is in response to some of the comments you’ve made on YouTube interviews, i.e. having Alzheimers and Parkinsons disease on both sides of your family and wanting to live 120 years.

    Please check out the work of Dr. Geerd Hamer whose work called German New Medicine is to “Medicine” as finding out the Earth was round to the flat earthers.

    It’s brilliant, revolutionary, makes total sense and gives individuals the ability to look after their own health.

    The website to check out is: Hope you do.

    I cheer you on. You’re doing wonderful work and should be canonized at the very least for teaching the world about the 15-minute Orgasm for women!


  201. I just ordered the book from Amazon. For a long time I thought “this is so not for me,” a 63-yr old woman who’s naturally slim and not very interested in working out.

    Then I turned up with severe anemia, cause as yet undetermined, outrageously high cholesterol, and a popping, painful sacro-iliac (which I always thought was a joke ailment). So I’m thinkin’… I won’t be lifting 500 pounds any time soon but the info in your book might help! Thanks. (I’ll be happy to get back to lifting 50 lb. bags of dog food.)

  202. Tim,

    Complete winner. I purchased a hard cover copy and the Kindle addition (which is brilliant btw. I can make notes and mark important passages without ruining my paper copy). I will be start the implementation Monday, December 27th. Measurements are taken and I am ready to go!!!

    BTW Where is the bonus material? Did I miss something toward the end of the book?

  203. ‘ve just ordered your book and am looking to get started! In Denmark, we have a healthy but stressful skeptism to all who think you can everything in half the time, but I am looking to be amazed!

  204. Tim,

    Was wondering how I could purchase the ultrasound analyzer you used to check body fat. I’m running a 60-day Paleo competition at my CrossFit gym w/ part of the prize being determined by body fat. Thank you for your efforts and keep up the great inspiring work!! KINDLE!!!

    All my best,


  205. Tim,

    Read the 4HWW and it was amazing to hear from someone else on the same wave length. It gave me the extra push to get time off work to attend school part time (teleworking 1 day a week on campus) and to take a 4mth leave (aka mini retirement) from work after 10 years at a company to finish a Kinesiology degree. Folks at work were shocked – feels great!

    As well, as a part time personal trainer and fitness competitor, I will definitely be ordering your latest book. Sounds interesting – I look forward to experimenting!

    Keep the new ideas coming – they challenge us on so many levels!


    Winnipeg, Manitoba, Canada

  206. Could you tell me how to access bonus material? i have the book on Kindle and didn’t see the passwords. Thanks. The book is amazing.

  207. Tim, I just read half of the book! Im starting it on Monday! I twittered you to ask if you can have corn tortillas if they are 100% corn?

    on a side note, I love your insanity and your brashness!

    You are awesome!

    A maniac, but awesome!

    Answer me please!

    Merry Christmas! Im sure youre up to something crazy!


  208. Hi,

    Reading the book really enjying it. Had some questions and the Contact form says to look in the Forum, but the Forum is only open to 4HWW owners, not T4HB owners. Will that be changed?



  209. HI. I normally don’t comment on things that I purchase, but I just received my 4HB book today from I was extremely skeptical the first time I took a glance at it online. I still am a bit skeptical. I can say though, that I am now on page 71 in less than twenty minutes and I had to go dig out a highlighter. A highlighter–>sounds crazy right? There is just soo much information in here that the average beginner to taking control of her life, cant possibly swallow up in one read through.

    I’m impressed. I need to lose a total of 80lbs, to be back to the weight I was before having my son Five Years Ago. What better time to start now, with the new year coming in. I think I’ll start with the simple 20lbs first to lose, and then go on from there.

    I thank you for your hard work and dedication on this book. I’ve only just begun, but I think that I’ll keep reading! 🙂

  210. Hi tim,

    Enjoying your book! I am having an issue with AGG. On p.116 you give your recommendations for each dose. However, at the end of the chapter under tools and tricks you recommend specific brands that contain much higher than the minimum per dose. For example, the garlic, you recommend 200mg per dose, 4x per day is 800mg. The brand you recommend comes in 650mg tablets. Is one supposed to take 200mg at each dose or 650mg at each dose? There is a similar issue with the ‘A’ also. You recommend 300-900mg per day and recommend a brand that is 300mg per dose and you recommend 4 doses per day for a total of 1200mg/day. I know all of this is experimental for each person, but I am a bit confused on the proper starting doses. Should one start with the exact doses on p.116 and find brands that fit the dose size? If so, would you mind recommending specific brands? Thank you for writing a fascinating book.

  211. I love the book. However, it seems the bonus material in the back that is supposed to be located in the message boards (?) is nowhere to be found. Where can I find the bonus material?

  212. Just got the book…amazing read it in 2 days now (even though was supposed to be a buffet) Just one question for anyone who might have insight (Tim your insight might help too) The slow carb diet has starches only being consumed after a workout like those in Occams Protocol. However in Occams protocol chapter it says feeding with this workout should have a grain in non shake meals. Contradiction? Since both chapters refer to the other i figured they could be done together. If i follow slow carb and use occams protocol without the grains (unless workout) will it be sufficient nutrition for muscle growth?

      1. Thank you what would you suggest for muscle maintenance or exercise protocol during weight loss. I should have outlined I have been training for some time now and have been advancing to weights of about 205 squat, 225 deadlift, 70 lbs chest press 25-30 lbs curls but would like to trim down without much muscle loss. Thanks

      2. Tim,

        Thanks just one follow up. What would you suggest in regards to muscle maintenance then. I have some experience training and a general outline of where I am at:

        Squat: 205

        Deadlift 225 (3 sets of 10, did not know of MED lol)

        70 lbs chest press

        30 lbs curl (sets of 10)

        112 barbel shoulder press

        Losing fat beyond 13 % has been a problem until the slow carb diet…thank you.. I do however want to maintain the muscle I have whilst losing the next few %. Suggestions? Btw I tweeted you in regards to education (username The Raz) can be reached at either location. Thanks take care

  213. Tim, just got the book and read the first 97 pages. I’m excited about it and bought a copy for my brother. Do you consider quinoa a carb?

  214. Tim,

    Just got your book for the nook andcan’t stop reading it.So much useful information and I can say I beleive because you have researched and experimented on everything. My husband and I are starting the diet tomorrow but need to know what constitutes a (workout).He just joined the gym and wants to get full use of it but you recommend only working out 2 x per week for 20 minutes.Is it ok to do other forms of excersize like running or cardio and just not left weights.He is looking for a routine he can follow along with the eating plan.What recommendations for a routine would you have per day. Any help you can offer would be great and also…should he eat the carb you talk of if he’s trying to go from Geek to Freek.Your results were just amazing in 4 weeks time. Amazing book…can’t wait to finish it.I’ll look for your reply.

    Thanks for your time

  215. Tim,

    Congrats on the book! Downloaded on my Kindle to “consume” while spending the holidays sick in bed. (Need to get that gut bacteria in check once I’m off the antibiotics!)

    Perhaps it’s my stuffy haze…looking for “Spot Reduction Revisited: Removing Stubborn Thigh Fat” but cannot find here. Can you point me to correct link?

    Forever a fan of your four-hour quests…making life WAY less difficult than it needs to be.



  216. Tim, the book is amazing, but I have to point out something in your fat burning stack that can potentially very dangerous to many readers. ALA (alpha lipoic acid) is a powerful chelator of mercury and can cause horrible health problems in people who have silver amalgam (mercury fillings) in their teeth. Refer to the work of Dr. Andrew Cutler on the subject. ALA taken in an indiscriminate manner will redistribute the mercury from your teeth and into your brain and body. The health effects can be devastating!

    ALA works as a pharmaceutical when it comes to mercury in the body and must be taken in a very specific manner. It can be very dangerous to many people.

    1. Steve, you’re absolutely correct.

      Dr Cutler warns against this in very stark terms. Someone asked him why people with amalgam fillings shouldn’t take ALA. His response was brutal:

      “Because it will suck lots of mercury out of the filings and slam it

      into her brain. People with quite frank mercurialism that they got from some bright boy physician Rx’ing ALA because he heard it was a good antioxidant are starting to show up clinically. It is a not uncommon problem. Takes a few months to a year to develop. The people typically get neurological and heart problems.”

      I have 3 amalgam fillings, and thankfully I ran across this before I started taking ALA. I feel like I dodged a bullet.

      Tim, please respond. I really think people need to know about this.



  217. Greetings from Venezuela…a couple of qs;1) I have the iPad/kindle version of your 4-hour body book, and I can’t find anywhere the link to the bonus material..not in the e-book, not in your website, forums, google search, etc. Where can I get the bonus material? 2) About Allicin in PAAG, what is the correct dosage that you recommend? I am confused about the use of it, since you mention garlic extract, and also allicin (contained in garlic). Cheers!

  218. Hello,

    Got the book and have been dissecting it page by page. Read the entire thing 3 times over already. Started on the diet 1/2/11. I do have one question however and was wondering if anyone can help.

    There are many topics in the book and I want to commit to several of them. However, it is hard to figure out how to combine all of them together. For example, the slow carb diet is clear but then in the other chapter Tim talks about eating sauerkraut first thing in the morning, then in another one its full glass of iced water to increase metabolism, yet in another chapter about sexuality, its Brazilian nuts in the morning. All those chapters are important to me so do I combine all of the things or….

    In the same issue maybe more of concern are the pills and the supplements. There are supplement recommendation in almost all of the chapters that I am interested in. Do I combine all of the supplements together? Is that safe? That is a lot of pills.

    Is it possible for Tim to post simplified hourly schedule just like he has for his Damage Control chapter on page 101, except for regular diet day. The eating schedule on page 73 but more detailed like page 101. Exactly what does Tim eat before breakfast. Is it the Sauerkraut or the Brazilian nuts or the cod liver or all of the above? Exactly when the AGG are taken?

    When I combined all the supplements together from all of the chapters it looks like this: AGG, probiotics, potassium add to that vitamin D3, cod liver, and magnesium at night. Does this sound correct? I just don’t want to screw this up.


  219. Great book very motivating! One question: are Canellini beans and chickpea ‘allowed’? Concerned that as they are white it’s a no.

  220. Hi TIm,

    My husband and I read your book and have been doing the slow carb diet religiously for 4 days now. I had a couple questions….

    1. When should I expect to lose some weight. My husband has lost 2 lbs and I weigh exactly the same. I did eat like a total pig over the holidays, so is it possible my not losing weight is residual weight gain from that?

    2. Is the PAGG/AGG only for the cheat day or should we take it all the time?

    3. What’s your stance on olives?


  221. Tim,

    I just purchased your new book (FYI: Kindle version via Amazon that I read via Android device) … I’m a longtime exercise procrastinator (so I keep to hiking, basketball, etc), due to my OCD for efficiency and no data out there on what workout strategy is really effective.

    I haven’t read a word of the book except for the first chapter here on the site, but followed your link that bundled your book and “Workoutbox” (sold out so i purchased the book via Amazon). Workoutbox seems like a great site and tool, so my question is (prior to reading your book!), do those workouts implement your findings, or am I going to find out after reading your book that all I need to do are kettlebell swings?!

    Basically, looking for your 2 cents on Workoutbox (understanding that your answer impacts “business” but I can read through that) before I finish reading the book…

    Happy new year and best of luck with the new book,


    1. Hi Dave,

      Kettlebell swings alone will get you in great shape. This post is plenty to help improve lean mass and drop fat rapidly.

      AppSumo would be best to ask about Workoutbox. I’m not too familiar with them.



  222. Quickie on diet. You mention no white carb? If energy is lacking what about corn or corn bread for additional carb? Homemade without addatives.

  223. I finally finished it off. Nearly 5,000 words on The 4 Hour Body = nearly as insane as Ferriss himself! Read it here:

    Have been following the slow carb/paleo diet for six months and have dropped nearly 50 pounds. Next up, lots of kettlebell swings, and have been going for walks every day in 0C (32F) or colder weather to give my body the cold treatment.

  224. I was interested in starting Occam’s Protocal, but I want to do it just as you did, with the entire body being exercised (page 187) :

    Pullover + Yate’s bent row,

    Shoulder-width leg press,

    Peck-deck + weighted dips,

    Leg curl,

    Arm curls,

    Seated calf raises,

    Manual neck resistance,

    Machine crunches.

    The book doesn’t go into suggested rest for that particular workout. Since I will be working the whole body, and it is not broken up into workouts A and B, how long do you suggest resting between workouts to start? I would assume that 4 or 5 days would do it. What do you think?

    Tim, thanks for your continued insight you show in your blogs.

    I love both of your 4 hour books immensely.


  225. I purchased the 4 hour body audiobook in the UK, it seems to skip from the chapter on sleep to living longer – i’m either going mad or there is a problem here?? Any ideas

  226. Fabulous book Tim. The principles are strong and the methods work. I loved your geek to freak program. For any nay-sayers out there it does work. I most appreciate you collecting all of that experiment’s particulars into one chapter.

    The first time I went through g2f there was some guesswork as I pieced it together from info on this blog, your responses to questions and the article. You have solid formulas for the average Joe and Jane. Thanks for getting us to experiment on ourselves and not wait for some perfect one-size-fits-all approach to optimimum health and fitness.

  227. Question about the Abdominal Exercises:

    In 4HB, you wrote “10 reps” with as much weight as you can.

    How many SETS should you do and how many rest days should you take between sets?

    Same question for the “cat vomit” workout.

  228. Tim, I have a question about food ratios. I did read that there needs to be minimum 20 gram protein in each meal. What about the beans and the vegetables? Is the amount important for those or is there a ratio to protein that I should use.

  229. Hi Tim

    Chris from London here. Mate Ive just devoured your book over the last week. Man I thought I had tried and tested some potions and lotions out over the last 20 years of training but you have cranked it big time – awesome work.

    Im just trialling some DMPS injections now after my naturopath friend suggested them for a metal detox…we shall see.

    Have you ever explored dental work / occlusion on performance? I have a few chiro / Dr. friends that are big on this especially mercury fillings on their effect on proprioception and neural inhibition.( Hence me trying the DMPS)

    You ever had any procaine shots?

    I recently had some subcutaneously in the side of my knees which has helped a movement issue i had been dealing with for a few years. After reading the “Reversing Permanent Injuries” chapter i will be investigating these bad boys.

    Im trying out your monster raw milk / raw egg etc shake on Saturday then hitting the gym some hours later – i’ll be testing that anabolic effect;)

    Well a big congratualtions on this book, I really have received massive value from it and will reccomend it to my pals and clients.

    I work as a performance psychologist in London and brought a book out just before Xmas on the latest understanding on the power of belief on our physiology – gene activation and performance. If you would like a copy drop me an email and i’ll be happy to send you one. My website is

    All the best and keep cranking it


    PS Loved the sperm bank story – quality !

  230. Tim

    thanks for the book. It is certainly packed full of material! My biggest problem so far is to decide just which of my deficits I want to improve first 🙂

    I have been looking for the additional online content, but have not been able to find it on the site (I also looked on the site). Could you please provide a pointer? Thx



  231. Tim, for emergency situations do you recommend any meal replacement bars such as atkins bars (18gr protein, 2 net carbs) our should those be avoided at all costs.

  232. HI,

    I had a question about supplementing breakfast with Myoplex.

    Since it contains dairy and some sweetener does it interfere with the slow carb diet itself?

  233. I have tried this post a couple of times so sorry for repeats. You suggested fat loss or weight gain as a principal goal. I had failed to outline I had previous weight training and was currently at some of the present general abilities:

    squat 205 ( 3 sets of 8-10)

    dead lift 225 (same)

    db chest press 65 lbs ( same reps)

    bb shoulder press 105 (same)

    I have been doing occams and slow carb together for a week with weight maintained but fat loss. Loving the MED principal and excited about lifting with a new strategy. With your suggestion of one goal or the other my question would be how does one maintain muscle mass during slow carb, or what is a suggested training protocol during such a diet? thanks take care all

  234. Tim,

    I ordered your book through app sumo but have not received it yet. I have contacted Noah Kagan several times but still no answer on when to expect the book. Any help you can provide would be greatly appreciated!

    1. I’m in the same boat as you. I ordered the book on 12/7 and have not received it yet. Have also emailed Noah with no response from him at all.

  235. Hi All,

    A quick question to the more experienced, i have just started first week of perfect posterior and was wondering if i am right in assuming that Wednesday workout is to be MAX weight you can handle for those exercises? Also with the K/Bell swings is it a case of doing as many as you can in a session (realise you may have to stop every now and then, but minimum 75 – whatever you can handle.

    Thanking you in advance.



  236. So I bought the book on Kindle, read it, I need to lose 10 pounds, decided to try it, I’m not hungry like on other diets, I’m definitely full, but I’m not overeating as well. I remember the book says to drink a lot of water, so I’m doing that. It’s been 10 days, and I haven’t lost a pound.

    I’m not sure if I’m doing it correctly. I’m sure it works on people who need to lose 100+ pounds, just stopping eating bread will make a huge impact on someone like that, but it’s not doing anything for me. I work out 4 times a week, btw.

    Ideas? 🙂

  237. Im having problems implementing the slow carb diet into my life. After only 3 days my girlfriend starting noticing what I assume to be bad breath owing to ketosis, breath so bad she couldn’t stand it and I had to end the diet. When does ketosis normally start? Is the bad breath supposed to be unbearable? It just doesnt make sense to me right now, and I really think the slow carb diet is something that will work for me. But until I know how to prevent or cure the bad breath due to it, I cant even get past week 1. Maybe im just forgetting something from the book, misunderstood something, or maybe the breath isn’t even from ketosis. (but nothing covers it up, it fits the description, and just makes sense given the diet)…really I just want something that works, and doesnt get in the way of my relationship.

  238. Really enticing first chaper Tim, thanks for the taster. I love the first book, and it definitely made changes in the way I live my life. Off to buy the kindle 4HB now!


  239. Tim (or anyone),

    I’m enjoying 4-Hour Body thoroughly. I do, however, have what might be a pretty important question re: the book’s version of the slow-carb diet: Is there a scientific, weight loss-related reason for keeping the # of different meals down to only a few (4 or so)? Or is that purely to help people stick to the diet?

    I have been slow-carbin’ it since the New Year, sticking to it very strictly with the small exception that my meals vary. Every meal I have either chicken, steak, eggs, tuna fish or something like sausage or meatballs (I make my meatballs with almond meal instead of bread crumbs). In addition I have some sort of legume (black beans, kidney beans, lentils and to a lesser extent chick peas or white beans depending where I am getting my meal – I don’t buy those for home). My vegetable is either broccoli, or a mix of broccoli and cauliflower and maybe other veggies, or a spinach-based salad with peppers, tomatoes, onions, cabbage, etc. I also add sauerkraut, onions, peppers and tomatoes to meals here and there.

    Is this too much variation? If there is a scientific reason I should be eating eggs and black beans every day for breakfast, instead of mixing it up and having eggs and a steak sometimes, or that I should be sticking to same one or two beans, please let me know.


  240. Your book makes a lot of sense, and the idea of a “buffet” allows people like my wife and I to start with something straight-forward, and add concepts as we go, like strength. Right now, we are losing fat. It’s working!

    The diet reminds me of elements of Adkins, Fat Flush, Paleo, and Primal. What I’ve noticed though (after re-reading the pertinent chapters several times) is that you haven’t really given us a lot of information on what is ok to eat, different from what you eat or ate. It seems to me that 4HB needs its own forum so that we can explore and share ideas on food, strength, etc. Will you consider this? Of course, you can also expand on the allowable foodstuffs as well. Thanks for all your work.

  241. Suggestion for next book: The 4-dollar body. Excellent workout concepts, but implementation as far as supplements, GOMAD, etc. tends to accrue some loss in wallet weight, as well. Rough! But I guess that’s life on a teenage budget. More incentive to move out of my parents’ place and work full-time, right?

  242. Tim,

    Kudos on the book!

    Myself, Ken Hutchins and my team of experts are working on a means to superhuman strength… BECOMING POWERFUL !

    Strength training is the only practice that can lead to total fitness; that which directly and efficiently encompasses all of the suspected and unsuspected benefits that a person can experience from exercise. Strength training is the only exercise activity that asks not “how much can you tolerate?” but more appropriately “how little do you require?”. In strength training, ONLY the results matter; the process is secondary.

    Renaissance Exercise® is the protocol and philosophy that best exemplifies these elements. It embodies the most valid contributions of the few individuals from history who gave us valid exercise principles. These pioneers represent the spirit of the scientific revolution and are among the very few who have applied the rigors of systematic experimentation to the subject of human performance. There’s Gustaf Zander, who emerged with over 20 exercise machines in 1865, the likes of which would still rival the most modern equipment of today’s monstrous health clubs. There’s Arthur Jones, who in 1970 emerged with his exercise philosophy known as Nautilus®. As with Zander over a century before, Nautilus Philosophy swung the pendulum hard toward science. Jones’ ideas reopened the renaissance started by Zander to place exercise with its proper focus: strength training. And finally there’s Ken Hutchins, who in 1982 emerged with SuperSlow® Exercise Protocol, which served to both correct and supersede Nautilus philosophy based on its emphasis of speed control and featuring specialized equipment (1999) to foster this most-ideal protocol.

    Check out the latest advancements in (H.I.T) Protocol, Philosophy, and Education.


  243. Hey Tim,

    Been following Occam’s for six days now. My diet is slow-carb with the addition of certain grains (brown rice and whole wheat pasta). Is white rice OK in a pinch (sushi/thai?) Do we still get a cheat day on Occam’s or is it too counter-productive for muscles that are trying to grow?



    1. My solution is taking a cheat day, making sure I still hit my protein targets but otherwise eating whatever I want. Time for ice cream and cheese steaks! Let me know if this is a fail.


  244. So…what’s up with the bonus material? I found one link through google with someone asking the same question on this same blog but when I clicked the link through the relevent page had been deleted. I have to say I am surprised and annoyed that there is NO information available on how to access the bonus material. Please advise.

    1. Please see the most recent post! Sorry for the delay — I was hoping to revise and update all of the bonus chapters to review new findings, but I’ve decided to simply put them up in the next 24 hours.

      Again, my apologies. For the deleted page, it’s still there, but I can’t figure out why WordPress is auto-changing the permalink if I redate something.



  245. Thanks Tim! I went looking through the book for the “passwords” but wasn;t having much luck.

    Also, I’d like to add that my girlfriend and I started the slow carb diet today and are looking forward to getting back into our usual athletic shape. We are adding the addition of calorie counting though at least to start to get a baseline of exactly how many calories and macro nutrients we are getting. I’m a big guy and have always struggled with eating because it’s hard to know if I’m over or under eating. You have inspired me to track my results!

    Speaking of my girlfriend…there are a couple more “lifestyle questions” I’m wondering if you had any insight into. She has stretch marks on her belly (from puberty, she’s a tall one) that look as if she has been through pregnancy. Any advice on what she can do? Secondly, (and this is more my gripe) but her breasts always seem a little well…deflated. I feel kinda like a jerk for noticing but would feel like more of a jerk for suggesting implants. Is there anything she can do to get them to swell up with that wonderful firm fatty feeling (aside from lactating of course)? I have a feeling it may be a nutritional issue or maybe it’s just genetic.

    1. Hi Sky,

      Gotta run to bed, but real quick:

      – There won’t be any passwords. I did that for 4HWW and have since changed my mind. They’ll be freely available.

      – I’m really sorry, but I don’t know the best approaches for the stretch marks and breast issue. Topical and oral vitamin E could be worth trying for the former, but I have no experience.

      Best of luck!


    2. I remember once riding on a train with a bunch of British Girls. (British Tourists in Holland seem to forget everyone here speaks English, (and they get very loud. I was on the opposite side of the car and 2-3 rows down)). Anyway they were talking about how cold showers were supposed to help there “boobies”. (LOL)

      After reading the cold shower/bath section, and remembering reading something about how the breasts shape retain heat (to promote lactation), I wonder. (Probably best NOT to suggest could showers for this reason, but see if they make a difference)



  246. For some reason my post didn;t go through last time so I’m trying again.

    First of all, thanks for the reply! I had been looking through the 4HB for the “passwords” but wasn’t having much luck…

    I wanted to add that my girlfriend and I started the slow carb diet today and are looking forward to getting back into our usual athletic selves! We did modify the diet to include counting and portioning out calores over 5 meals per day…mostly to get a starting baseline of how much we are actually consuming. As a big guy I have often struggled with weight because I am either over or under eating. You have inspored me to track my progress!

    Speaking of my girlfriend, we had a couple other things we were wondering if you might have any insight into. She is a tall girl and hit puberty pretty hard…as such che has stretch marks on her belly as if she had been pregnant. Anything she can do to get rid of the marks?

    Secondly (and this is more my gripe) is that…her breasts have always seemed a little well…deflated. As if there isn’t enough fat content in them to give them proper shape …though it seems like there is room. I feel like kind of a jerk for noticing, but I’d feel like more of a jerk for suggesting implants. I suspect it might be a nutritional issue and not just a genetic one. Any thoughts?



    Some weeks ago I left a post (can’t find that anymore) regarding the fact that I haven’t received my book yet (Greece). I was about to leave you another comment yesterday after the release of your latest post. But then I found this email from your assistant Charlie in my mailbox that you forwarded my issue to him and that he will take care of sending me a copy.

    So, THANK YOU for the great client service! 🙂

    By the way, since I also can’t find the other comment I left about TIM FERRISS NEXT BIG CHALLENGE: how’s the running going? Will you keep us updated on how you progress with your challenge of running a long distance run in 2011? Would be great to know how a Tim Ferriss goes about this, analyzing every aspect (just like you did with the Japanese Horesback Riding).

    Regards from Greece and thanks again for the book delivery issue,



      Hi Tim

      I thought this deserves a quick follow up: I finally received my book from Barnes & Nobles here in Greece. So, as far as it relates my Greek delivery (I suppose there were also other orders from Greece), you can be friends with B&N again. It did take more than a month to arrive though, but I guess you can’t blame B&N for that. It went through Germany… my guess: the book, judging from its title and content, was considered a drug and they had to examine it thoroughly first, hahaha 🙂

      So, now since I have the book: Wwoooaaahhh! I thought it was gonna be the size of T4HWW, but man! That’s huuuuge, jam packed with content! 🙂

      AND: I feel a bit ‘stupid’ now regarding my post some weeks ago about your new challange, the 50k run. I had no idea that you’d cover also the ‘hacking ultra running’ part. Otherwise I would have not sent you ‘suggestions’ on material to read/look at. Stupid me 🙂 It pretty much seems as if you already have a quite good 12 weeks plan to get where you need 🙂 Looking forward to your status update regarding that challenge.

      Schöne Grüße aus Griechenland!


      P.S.: I will get in touch immediately with Charlie to let him know about the arrived book.

  248. Hey Tim – How did your body fat percentages change (if at all) before and after your testosterone-increasing protocol?



  249. I bought the Nook copy of your book and love it. I have a question though. You say during the slow-carb diet I should eat within one hour of waking up. My job (Air Force) requires me to work out in the morning 3 times a week. I usually just eat my breakfast after the workout. Do you recommend this or should I still try and eat before the workout? Thanks for writing such a helpful reference. Cheers!

  250. Hey Tim, got your 4-Hour Body book and in one word, it’s awsome! Had a quick question about “Wheat Germ” – my wife and I are from India and addicted to eating rice. We recently substituted it to wheat germ (cook it just like rice) and cut out all other whites except for binge day. We have wheat germ and lentil soup with no-fat vegetable curries (we are vegetarian but I do eat eggs). Any thoughts on it? Any info is highly appreciated and thank you for sharing your experiences in the wonderful book.

  251. Tim – I’m starting testosterone Protocol 1, plus 3 days per week I’ll throw in the ‘nitro boost’ fat shake.

    I also bought a small tub of D-Aspartic Acid – have never tried it. I plan on taking it at night since it helps convert cholesterol into T, and I am thinking it could magnify protocols 1 & 2.

    Have you experimented with this substance yet – any thoughts on my plan?


  252. I preordered two copies of the 4-hour Body to my home address in Denmark from Barnes & Noble.

    The money was transferred from my account 1½ months ago.

    Haven’t seen or heard anything about the books and B&N doesn’t even respond to emails.

    As I don’t really fancy an international call to get my books, I don’t know what the hell to do.

    1. Seems there is a lot of complaints about B&N throughout these. Tim has mentioned other little problems they have given him. I’m sticking to Amazon and unsubscibing from B&N special offers.

      I don’t see there being much he can do, other than contacting them on behalf of you. With all the people complaining though, I’m pretty sure that would be a full time job for him, at least for awhile. Good luck, and I recommend Skype for that international call you have to make.

      Much much cheaper than TDC’s or Telia’s rates I’m sure.

  253. On fermented foods (because I’m DEVOURING this book as fast as I used to devour sweets): saurkraut is a revelation. I put it on my salads and have found authentic, non-commercialized variety at the local farmer’s market. It adds so much flavor, that I find I don’t need dressing most of the time. But plain greek yogurt? You mention it in your section on probiotics, but I was confused on application…can I eat it? I know you say “no dairy,” but then you mention it as an excellent source of ProB’s. I do love the stuff, especially the creamy, amazing, full fat version (I don’t like my food messed with and de-fatted by alien processes). So if you have a moment, can you clairfy that for me?

    Thank you ever so much,

    Jennifer Ford, aka: Brand New Bad Ass Hiker, Climber, Author-in-the-making, soon to be lean/mean hottie with Graduate Degree

  254. Hi,

    Just received the 4HB book and it’s a real eyeopener on several health issues – really cool! I wonder how your take is on extreme flexibility for achieving the side splits. I am a karateka who is now using Thomas Kurz’ protocol of PNF stretching to achieve the splits and have now doubled my flexibility in about 1 month. I am 35 btw. I wonder what your 4HB on achieving side splits would be, Tim?



  255. Hey Tim,

    Just bought your new book, Sounds promising 🙂

    I just have a little question, I’m vegetarian, wheat and lacto sensitive, So doing this diet is going to be easy peasy, But I was wondering, When I finish the diet and lose what I need to etc, Do I have to stay on the diet forever to maintain my weight, or can I go back to breads and dairy, (I use gluten and lactose enzymes when I eat such foods, or a general digestive enzyme), and my normal eating habits. OR really just make this my diet for life?? AND If I go back to my normal eating habits afterward, will I just gain the weight back?



    1. Yes, it’s a lifetime choice. However, don’t forget that on lifting days you can have some “fast” carbs. And of course cheat day. But if you go back to your old habits then the weight will come back.

      1. Thanks a lot Deone!

        I was so curious before I actually the diet, After I get to where I want, I’ll find a balance, and now knowing the steps to take when I do gain a few back, it’s all good 🙂

  256. I just wanted to thank you for writing 4-hour body. I started Saturday and I have to say I already feel a wonderful surge of energy. Thank you for helping me save my life. I have about 140 pounds to lose (and never find again). Your book makes so much sense. Keep up the research Tim. Thanks again.

    Renee McGillivary

  257. Hey Tim,

    just finished the 4HB and looking forward to implementing a lot of the changes you advocate. I am an officer in the Army and was wondering if you had any ideas on how to destroy the Army fitness test. The test consists of 2-minutes of push-ups, 10-min rest, 2-minutes of full situps, 10-min rest, followed by a 2-mile run for time. The men and women in uniform could certainly benefit from your expertise.

  258. Don’t need anything answered just a quick compliment:

    I have been ridiculed my whole life for thinking outside the box, walking a different path, changing careers whenever I got bored etc. It is so inspiring to see someone to unafraid of questioning the norm and doing it publicly. I will never let anyone make me feel bad again:) In fact, I am going to kick it up a notch thanks to you.

    You have, however, just my made job as Personal Trainer a bit more challenging. I have to question everything I have been having my clients do and start over. Looking forward to it.

    Thank You!

  259. Oh, I have another question…I’m almost finished preparing to start the slow carb diet, but I noticed on the cans and packages of lentils n such that they are all High in Carbohydrates…?? How does that work?

    1. Hey Cheyenne,

      Beans are “SLOW” carbhohydrates: meaning they are full of fiber and protien and digest slowly, do not cause your blood sugar to spike and leave you famished, or “crashing,” and starving for a next meal. They empty the blood stream at a slower rate than “White/refined/High Sugar” carbs. This is not a LOW carb diet, it’s a SLOW carb diet. So yes, they are high in carbs, but the GOOD kind.

      Beans are the major reason the diet is so easy to follow: it keeps you full and you don’t have to think about meals (Meat, Veg, Bean…done). I’ve been on it almost two weeks now and even though I’ve got the “monthly visitor,” my cravings are EXTREMELY reduced.

      Good luck…you’re gonna love it once you get started.

      Jennifer (BIg Tim Ferriss Fan!! 4HB Lover and 4HWW future reader)

      1. Aww, Thanks so much Jennifer for answering my question and saying the difference between slow and low!! 😀

        I’m vegetarian tho, so no meat here, but it’s all good, I have done my planning before I start 🙂 Which is Monday! Yay!

    2. The answer to that explains why this is called the “Slow” carb diet and not the “Low” carb diet. The “slow” refers to the rate at which they are metabolized by your body. This is referred to as the Glycemic Index. The carbs in lentils (and other legumes) are digested at a much slower rate. In addition, many of those carbs are in the form of dietary fiber.

  260. Thank you so much for this book…the kettlebell swings are fantastic and my women loves it now that I can pleasure her so quickly now (way less than 15 min now!).

  261. In the “Effortless Superhuman” section, there’s no mention in how to progress as far as how much weight to add each workout. For instance, Deadlift @ 95% 1×2-3 reps, then 85% x 5 reps, three times a week. But how do you progress in weight? Any suggestions?


  262. Hi Tim

    Have read and reread the pertinent parts of your book. I am trying to lose fat. Today my first cheat day. I am confused about PAGG/AGG. On pg. 117 you say…”Take one day off each week and one week off every two months…”

    Is the cheat day the day off PAGG/AGG? If so, then why did you take it on your cheat day according to your records, pg. 102 and 103. And you say that if you had gone “whole hog” you would have taken PAGG upon waking as well. pg.104

    So are you suggesting any other day would be fine to take off PAGG/AGG?

    thanks for your feedback.


  263. Hi

    just bought Tim Ferris book to improve my life and am doing the first exercise over the next two days. That is looking strangers in the eye and when speaking look at who you are speaking to. Just to say that in England that is quite a challenge so far today – never mind my inhibited english nature but I am also an over 50 female – many of the strangers that I have been meeting on the street today are quite young men and I’m sure that I will be arrested soon! 🙂 it’s not appropriate for a woman my age to stare into the eyes of young men! + english people do not do this but my italian friend said go for it especially if they are good looking. not sure she grasped what I am trying to do here.

  264. Is it possible to lose 7% of your body fat and 2 inches off of your belly in two weeks! Apparently so, when you follow the 4-hour body food plan. I am amazed and really looking forward to shopping for new clothes when I reach my goal.

    Thanks for writing this book Tim. I had been experimenting with a low-carb diet for about two years and had found it really hard to stick to. Mainly, I would think about never eating bread again if I wanted to keep the weight off. The cheat day is key and kept me motivated to eat well for the other 6 days. Also, adding beans really helps with hunger and my energy level along with . . . ahem, keeping regular.

    All-around I have had a really good experience. I know it’s only two weeks, but I am excited!


    Isabel from NJ

  265. Hi Tim,

    I live in Marin county – can you recommend a personal trainer who follows your methods? I’m slim already but want to add 10 pounds of muscle and need help. Have read your book and saw you at the Commonwealth club, would love to get a recommendation for a local trainer I could work with.



  266. Uh Oh…

    So upon reading that Tim’s Mom doesn’t like beans, so she eats cottage cheese with her breakfast, I began having a little cottage cheese and a protein shake in the morning. My weight loss seems to be stalled! Granted, I’m on the downward slope of my “girl cycle,” so perhaps a day, or two from now I’ll have water loss, but I lost four pounds my first week and have since put three back on? I’m following the diet strictly and the only area I can see a potential diversion is the cottage cheese? I’m stacking (AGG with meals and PAG before bed) using cinnamon in my coffee every morning, etc? I am wondering, however, if I need to be even more strict since I only have perhaps 10 pounds to lose (I’m 5’4″, 135 lbs looking to shred down to 125lbs?) Or perhaps increase workouts? (I do 35-40 minutes 3x per week including kettlebells, Critical (M)Ass workout and a little intense cardio akin to CrossFit). Could cottage cheese really be derailing all my efforts? Or is it hormonal?? Any suggestions?

    Thank you,

    1. Hi Jennifer

      My experience sounds very similar to yours. I followed the diet exactly the first week and lost 4 lbs. This week I have added cottage cheese because it is such a great source of protein, but I have gained half a lb. No more rapid weight loss. I think I will try omitting it again for the rest of the week and see what happens. Also, I have a bit of Almond Breeze (unsweetened) in my coffee in the a.m. That is my only change to the basic diet. I am at a point in my cycle where I should be losing not gaining. Let me know what happens if you drop the cottage cheese.

    2. oh my…ALL I’ve been eating is cottage cheese! lol, Since I’m veggie I figured the best and easiest way to get the protein was to eat a load of the stuff, lol, seeing nothing yet, although it’s only my 3rd day 😛

      Another thing, off the point, I was wondering, since someone following the diet is adding a great load of fiber to their diet at once, is it normal to feel super bloated and “backed up” in the beginning? Since they say to gradually add fiber. Wondering because that’s how I’m feeling :S

  267. Tim,

    Getting all my ducks in a row to start the Freek To Geek (supplements, etc.)

    What do you think of Tribulus Terrestris for some of the testosterone benefits you mentioned (increased male libido, increased muscle building).

    In 4HB, you mentioned that just taking Testosterone wasn’t a good idea because it’s actually a secondary hormone (blanking on the name right now) that you’re trying to stimulate.

  268. Tim,

    Loving the 4HB and getting all my supplements ready for the Geek To Freek.

    (The Ab exercises seem like they’re targeting exactly the right muscles).

    What do you think of Tribulus Terrestris L. for increasing Testosterone and LH?

  269. Here I am one day away from my second Cheat day (Fridays). I am back to exactly what I had lost before last weeks cheat day. So I will binge and then spend the whole week paying for it. Gotta say, I am having trouble reconciling that. I am following Tim’s instructions very carefully – and have now eliminated cottage cheese because of a slow down in results.

    Cheyenne – try drinking more water and keep us posted about the cottage cheese. I miss it.

    1. Hey Nancy,

      Are you taking your measurements besides pounds? I noticed that I lost 4 pounds the first week (138 down to 134), an inch from my waist, an inch from my hips and another inch from my arms and thighs combined. I went back up (due to the girl cycle) and now I’m back down to one pound over my low (135). The funny thing is, this week everyone is saying I LOOK like I lost weight. I guess the “recomposing,” the body mass from fat to muscle could be the cause of the scale not budging? My hips, waist and thighs are all back down to smaller than when I started. Just food for thought: the scale cannot be our only measurment. If we lost a lot of body fat, but gained muscle and looked leaner, that would be good too, right?

      1. Hi Jennifer

        I am embarrassed to admit that I was too lazy to take my measurements. I thought I could track it by the fit of my clothes. And although this is not as exact, it is a pretty good indicator. The good news is that my clothes are looser and I do pinch less fat at my navel and my arms. So I think it is working, I am just freaked out by Cheat day!

        Any advice on which day to take off PAGG/AGG? Does it matter?

        How about Hemp hearts as a protein source – anybody have any feedback on them?

  270. Hi Tim-

    I am very jealous of all the commenters on the blog that are seeing progress because they already have your book and are following your advice.

    I purchased the 4HB on 12/7, with the goal of losing 20 pounds by Valentine’s day. I still, 2 months later, do not have a copy of your book in my hands. On my own, I’ve only lost 9 pounds. Darn.

    I would have to recommend that you no longer use AppSumo to sell your book. I have had no explanation from them other than “you didn’t give us your address” (which is bogus because they got my address when I ordered it) and the ubiquitous “it’s still in route” (sic).

    I was hoping to support a smaller business by ordering through them, but I should have just used Amazon.

    Congrats everyone else on your progress, hope I get to join you soon!

    Christine in Oakland

    1. Hi Christine,

      I’m Charlie, Tim’s assistant. I’m so sorry you haven’t received your copy of the book yet. Please shoot me an email with your shipping address: charlie AT I’ll send one to you ASAP.

      The delay on the book is actually not AppSumo’s fault at all; it’s Barnes and Noble’s. AppSumo gave all of their orders to B&N, and B&N screwed everything up by only fulfilling a fraction of them. I wish I could say otherwise, but you are not the only one who didn’t receive a book from them.

      I’ve said it before, but everyone: Please use Amazon in the future. Avoid B&N, their online ordering system and customer support is a joke.

      – Charlie

  271. Hello from Athens, Greece. Today is I am one month anniversary of being on 4HB. I have lost a little short of 9 lbs of fat and gained a little muscle weight to boot! I don’t think I even did the diet correctly the first 15 days so I am ecstatic! Thanks Tim. My husband lost 10lbs and it’s the first time in his life he’s been able to lose so much! We bought ourselves kettlebells and tomorrow we are starting workouts with that as well! We feel empowered and optimistic and have your hard work to thank for that. One thing though, you have to sit down some day soon and prepare a list of YES foods and NO foods and perhaps MAYBE A LITTE foods. We keep asking ourselves and one another about this and that and honestly we can’t go for 12 moths on the motto “If you have to ask don’t eat it”.

  272. Ughh,

    Hey nancy, Well Doing my research on cottage cheese, I came to realize that it contains a really high dose of lactose, and I’m lactose intolerant! I just bought a couple tubs of the stuff, just might have to return them. lol, I guess that’s what my bloating and backed up feelings are…Now I don’t know where I’m going to get the 30 g protein in 30 minutes upon waking, This is harder than I thought :S

    1. My husband and I been taking the Designer Protein Whey Shake for breakfast and snacks. It has 18g protein and only 100 calories and is mostly lactose free. The chocolate flavor is yummy.

      I too have been super constipated (that was an issue before this diet) and have since added the sugar free benefiber to the protein shake in the morning. That seems to help.

      Did anyone ever get an answer as to whether or not olives are OK?

  273. Hi Tim,

    I am amazed on the comments and the progress of your readers . I wish that I have heard from you a long time ago. I am considering on buying this book as a gift for myself. I am so looking forward to having this book around. I am not an avid fan of reading but I think this book is worthwhile.

    Looking forward to having this book and share my own progress and experiences.

    Joseph A.

  274. Hi Alissa

    I do the protein too and used to get SUPER constipated. I eat a handful of raw spinach just before I down a shake. Haven’t been more regular in my LIFE…LOL


  275. Oh Sorry Alissa

    Olives should definitely be ok. Great fatty acids and also a source of dietary fibre. Personally I LOVE olives but only eat them when I eat out because I would kill a whole jar in one go 😀 So if you have more self control and not an absolute pig like myself, then go for it!


  276. I’ve been reading your posts for a while now and decided I’d take the plunge and buy the book – my wife and I have been on a slow-carb diet for about 3 months now and have seen some great results (I’ve lost 45 pounds and she has lost 30 without much exercising).

  277. Hi Tim,

    I just started the slow-carb diet 2 weeks ago. So far so good! I was wondering if you know about the “NOPAL”(cactus) health benefits?

    What do you think? I grew up eating this stuff. Home cooked nopales are better but if you are buying them in a jar, you just rinse them because they are slimy.They taste great with eggs and salsa.

    P.S. If training for a marathon, what should I use to fuel during my long runs without jeopardizing my diet?

  278. Hi Tim, I have been reading your book and searching your blog for guidance on a lacto-ovo vegetarian approach, as opposed to a meat or vegan approach.

    I know you recommend 3 different “vegan” protein powders in your book, but I am wondering, for a “lacto-ovo vegetarian”, do you suggest the same, or would you recommend a higher protein source, though coming from whey?

    I know that “no dairy” is optimal, but cottage cheese can be okay when meat is not an option — and when you simply can’t eat eggs around the clock. Does whey fall into that same category?

    Please address protein powder preferences for those who are lacto-ovo.


  279. Have to admit, as a long-time health nut — resistance training, yoga, detox cleansing, fasting, biking, meditation — I’ve been looking forward to delving into Tim’s “4-Hour Body” book, but have been busy. His recent visit on the Dr. Oz show put the final spur against my flank and I now have his book.

    Flipping through it to get a “feel” for the material, I banged into some ascertains that, as Tim underscores, have been controversial, such as how much protein can one absorb in a day, or during a meal.

    I write a blog on health matters, so it matters to me that I get this stuff right. My readers rely on what I write. My experience of this book, then, is going to be a real experience — I intend to experiment with the methods and re-research the more controversial assertions, and blog about my conclusions.

    Am really looking forward to the education, and for that, a hearty thanks to Tim Ferris!


  280. Me and my older brother are currently following different routines taken from the book. He is trying to add muscle but has a hard time gaining any weight at all. He has been following the book to the letter but seems to be gaining weight very slowly. What should he do?

    I have been using the book to lower my body fat and feel that I would like to start adding muscle soon. But being that I am 16 I wanted to check if there were precautions I should take as a Minor. Thank you

  281. Congratulations tim. You have got the lifestyle that i wanna have got 😉

    I`m reading your 4 hours workweak, in the spanis version ” Semana laboral de 4 horas”. Im interesting in your new book but my english is too poor for read a book in English( i will come to london for learn english when I could). My question to you is: ¿ When will you write the spanish version of the 4 hour bod?

    Excuse-me for my bad english.

    Good night, Martin

  282. I have read your book ” 4 hour body ” it was a great read. I have incorporated many of the ideas into my daily life style now and thank you for that. But I do have a question.

    I work swing shift, meaning I will work the following: Monday and Tuesday I work days off Wednesday and Thursday then Friday, Saturday and Sunday I work nights. The next week I will be off Monday and Tuesday work Wednesday and Thursday days off Friday, Saturday and Sunday. It keeps spinning like that I’m certain you get the idea. How can I have any type of set eating regiment with such an odd work schedule?

  283. I need some help on getting a ‘4 hour education’ method started for children. How do we ‘cut the fat’ and focus on the meet. Need this for a homeschooling project, any ideas on how to go about doing this? Tim? Anyone?

  284. I very much enjoyed the book. One sentence of non-science annoyed me though, I hope it’ll get revised for any subsequent editions of the book.

    In the first paragraph of the chapter “Living Forever”, about rhesus monkeys in a fast-group and a feast-group.

    “The calorie-counting group has a much lower death rate, almost two-thirds lower”.

    What does a two thirds lower death rate mean again? two-thirds less were dead after 20+ years? (the exact length of the experiment wasn’t given). Would’ve been better to have some actual numbers rather than leaving us to wonder what makes one death rate two-thirds lower than another.

  285. You are being watched! (I needed to grab your attention of course.)

    At least 1500 people will gauge my progress!: I was just interviewed for a blog that will monitor my progress each week on my 31 day quest to lose 20 lbs. I have taken each tidbit from the book on the subject and I want to make sure that my daily regimen is congruent with what you recommended so I can fairly test your regimen in the book and so my feedback does not unfairly hold you up against an inaccurate light.

    How do I get my 1 page daily regimen schedule to you for a 30 second at most review?

    Let’s make tons of new believers together Tim. Have an amazing day!

    1. I’m down here in ATL! I would love to take that daily routine you had checked by the man himself and throw it up on my bathroom mirror and on my fridge door so it stares me down at all times! This book is great. I keep telling my friends at work to stop doing the lame things they are doing to get in shape and to lose fat and instead buy this puppy to read. Can you reply to me so I know if he has added anything to your routine since having written the book?

    2. A one page synopsis of that fat loss routine is exactly what I need. I have the book and it rules. I just do not have the time to go through it and to underline that which applies to my goals of losing those 20 lbs. Did you hear back from Tim yet? I know the guy probably has a monster agenda each/day week with speaking gigs etc but let me know if you poked holes in your sheet ya sent to him. Thanks

      1. I know man. I hope we can get eyes on the sheet. I am day 4 into 31 to lose 20, or to at least “re-composite” the weight.

    3. Andrew, is there anyway I can get a copy of what you put down for your daily regimen? I bought Tim’s book and he did an incredible job assimilating a ton of information that would have taken me years to stumble through and if you have assimilated it into a 1 pager for a daily routine that would be perfect for me! Has Ferriss glanced at it yet? Did he make any adjustments to it and give any feedback at all?

      Give me a shout and then we’ll link up via email after I hear back from you (and after you hear back from Ferriss!). Where do you live in the U.S.?

  286. The big question is does this regiment in Ferriss’s book really work?

    I am self-experimenting and I have not lost anything close to what he writes about in this book. I may end up losing 1 lb to 1.4 lbs in my 1st 7 days.

    Maybe this 1st week is part of the basing process but I was really hoping to have lost something closer to 3-5 pounds.

    I am strictly adhering to his food advice and vitamin selection and dosage.

    So far, not so good! However, the test is 31 days and I am going to run this experiment as close as I can to what he outlined in the book.

    Talk again in 7 days.

    1. Actual weigh in today: just .2 , not 2, but .2 lbs lighter than initial weigh in 7 days ago. Let’s hope for an aggressive week!

  287. Tim,

    I have re-read the book and plotted your suggestions, no, better said, your commands, against my daily regimen and I am not sure why I did not experience the same or similar results as indicated by the book during my own first week.

    As you wrote in the book, you have never see people fail if they followed the literal instructions.

    Does anyone else have any ideas?

    1. Day 9 of 31: I have lost 1.4 lbs since start weight on day 1. Anyone out there have any ideas why the l