Spot Reduction Revisited: Removing Stubborn Thigh Fat

Is it possible to remove fat from specific areas of the body? (Photo of low-fat legs: Kirikiri)

(Preface: This is one of the “bonus chapters” for The 4-Hour Body. My sincerest apologies for the confusion! All bonus materials can be found here. Enjoy! New forums and more coming very soon…)

I’m allergic to food. Every time I eat it breaks out into fat.

—Jennifer Greene Duncan

Does History record any case in which the majority was right?

—Robert Heinlein

In the early 1900s, a 12-year-old girl burned the back of her hand. You are right: this is not newsworthy.

It’s what followed the burn, documented in the medical records, that fascinated me:

Doctors used skin from her abdomen as a graft over the burn. By the time this girl turned thirty, she had grown fat, and the skin that had been transplanted to the back of her hand had grown fat as well. “A second operation was necessary for the removal of the big fat pads which had developed in the grafted skin,” explained the University of Vienna endocrinologist and geneticist Julius Bauer, “exactly as fatty tissue had developed in the skin of the lower part of the abdomen.”

The plight of women and fat is the stuff of legend.

Female fat deposition in the legs and buttocks increases with age, as does abdominal fat and the so-called saddle bags—fat just beneath the hips—in perimenopausal and menopausal women.

How is it that women can eat peanut butter, for example, and seemingly bypass the stomach to put it directly on their asses? Why doesn’t this happen to men, who seem to put fat directly on their would-be six-pack, which ends up resembling more of a one-pack (or “six-pack in the cooler”), even if they have bodybuilder-like veins on their arms?

To paraphrase Gary Taubes: some biological factor must regulate this. One candidate is the A-2 receptor, and that is what I decided to look at for practical experimentation…

The A-2 receptor, or alpha-2 andrenergic receptor, is the party spoiler when it comes to fat-loss in gender-specific problem areas. From the journal Obesity Research (bolding is mine):

The fat on women’s thighs is more difficult to mobilize due to increased alpha-2 adrenergic receptor activity induced by estrogen. Lipolysis [fat-loss] can be initiated through adipocyte receptor stimulation (beta adrenergic) or inhibition (adenosine or alpha-2 adrenergic) or by inhibition of phosphodiesterase.

In plain Ingrish, this means that estrogen helps pesky fat-mongering A-2 receptors do their work, and there are three effective gambits for losing fat despite this.

For decades, the consensus among exercise professionals has been that spot reduction—reducing fat in one specific body area—is impossible, a myth. I long assumed this was the case until I asked the hypothetical question: if we assume there might be an effective mechanism for spot reduction, what would it look like if we focused on the three above pathways?

It seemed that one answer would be a topical lotion that inhibits the A-2 receptor or blocks phosphodiesterase (1). Another potent and supporting mechanism might be reducing the availability of cortisol at the level of the fat cells themselves (2).

Guess what? There are compounds that can be used for either: aminophylline for the former and glycyrrhetinic acid for the latter.

The two are quite different. Aminophylline is a bronchodilator used for asthma that contains theophylline, a stimulant found in tea that is similar to caffeine. Glycyrrhetinic acid, on the other hand, prevents the breakdown of specific prostaglandins (PGE-2 and PGF-2a) and is derived from licorice; it can be used as a base for expectorants or even artificial sweeteners.

Fat-loss is an off-label use for the latter in particular, but clinical studies indicate that both can selectively reduce thigh fat in females and males when applied as a cream.

During the process of researching this book, I saw firsthand the empirical evidence of spot reduction with low-dose, high-frequency injections of human growth hormone (HGH), but the potential legal ramifications and side effects (like bone and organ growth) make HGH unattractive. If you see bodybuilders with distended abdomens that make them look like they’re nine months pregnant, you’ve probably seen drug-induced visceral organ growth. It’s not a look I recommend.

I’d also experimented on three occasions with converting yohimbine HCL into a topical cream based on the writing of Dan Duchaine, but the side effects, including excessive salivation (thank you, autonomous nervous system), weren’t worth the negligible fat-loss.

Feeling like a Pavlovian dog about to vomit is no way to spend your life, and abs won’t help your sex appeal if you’re drooling on yourself.

It Rubs the Lotion on Its Skin

I took a nine-year hiatus from experimenting with spot reduction, until The 4-Hour Body gave me the excuse to fuss with it again.

The research led me to aminophylline and glycyrrhetinic acid. All that remained was to get my hands on both, which I did.

The easiest-to-purchase source of a 2% aminophylline cream was the extremely scammy-sounding Celluthin™, which I ordered on Amazon.

Glycyrrhetinic acid was much harder to locate, as I could only find it through prescription as Atopiclair™, which is used for dermatitis and has a single U.S. distributor in Tennessee, Graceway Pharmaceuticals LLC. Even with prescription-writing doctors willing to indulge me, Graceway made it almost impossible to find the product details and prescribing information for dosing. The latter is needed to write a “script,” of course. Eventually we ferreted it out of some subpage on the website, and I was able to fill candidate B at a local Walgreen’s within 48 hours.

Celluthin cost $49.99, and Atopiclair topped out at more than $100.

Here’s what happened. We’ll look at the prescription drug first, for reasons that will become clear.

The Results

Glycyrrhetinic Acid Cream (Atopiclair®)

FIRST, A WARNING FOR WOMEN: Glycyrrhetinic acid inhibits the breakdown of several prostaglandins, including PGF-2a, which therefore increases their levels. Since PGF-2a is known to stimulate uterine activity during pregnancy and can cause miscarriage, glycyrrhetinic acid should not be taken by those who are pregnant or attempting to become pregnant.

I applied Atopiclair thrice daily—upon waking, again at 5:00 P.M., and again before bed—for 13 days. I believe both the effects and potential side effects would have been even more pronounced for a woman:

Before (November 10, 2009) and After (November 23, 2009)

Treated right chest: 5 mm –> 4.43 mm (-.57 mm)

Untreated left chest: 5 mm –> 5.5 mm (+.5 mm)

All measurements were taken at least three times and then averaged. For example, the first “5mm” was derived from readings of 4.9, 5.0, and 5.1 millimeters. But back to our story…

To account for systemic changes, such as diet-induced fat loss or gain, and to create a control, I treated only the right side of my chest on the upper torso. Sites were as far apart as possible and therefore near the armpits.

I lost more than 10% total fat on the treated side and gained exactly 10% on the untreated side. These measurements were clear, and the fat gain on the untreated area made sense, as I was in an overfeeding phase.

The next set of measurements, however, were confusing.

Treated right abdominal: 7.0 mm –> 5.93 mm (-1.07 mm)

Untreated left abdominal: 6.3 mm –> 5.13 mm (-1.17 mm)

The abdominal area I measured is the mid-tier of the six-pack, the second “bump” up from the bottom in the rectus abdominus, or the first “bump” above the navel. I chose this area instead of the usual one inch to either side of the navel because it produced more consistent readings with the ultrasound device I used (4).

You read the data right: though I lost fat on both sides, I lost more fat on the untreated side. No matter how many times I repeated the measurements, that was the conclusion.


I have no explanation, other than a possible crossover effect from the topical application, as the measured areas were separated by no more than one inch. I knew this would be a risk—hence the decision to measure the opposing sides of the chest as well.

Can we reconcile the apparent benefit on the chest and the conflicting data from the abs? Not with this alone. There is really only one solution: repeat the test.

Fortunately, our other candidate gave much clearer results.

Aminophylline Cream

Celluthin™ has the following ingredients listed on the label in (assuming this was done as the FTC requires) descending order of volume:

Purified water, Aminophylline, Yerbe Matte, Coleus Forskohli Extract, Oil of Peppermint, Carbomer, Triethanslamide, Liposomes, Butylparaben, Isobutylparaben, Isopropylparaben, Phenoxyethanol, D & C Red #28

I was particularly impressed with the misspellings of both “yerba mate” and “coleus forskohlii.” Needless to say, I did not expect this product to have an effect, and I couldn’t find clinical support for topical spot reduction use of the ingredients besides aminophylline.

I used the product twice daily on my right thigh only, upon waking and before sleep, for 18 days.

Before (October 12, 2009) and After (October 30, 2009) Measurements:

Treated right thigh midline, six inches above kneecap upper limit: 8.1 mm –> 7.4 mm5 (-0.7)

Untreated left thigh (same measurement): 7.9 mm –> 7.8 mm6 (-0.1)

On the treatment thigh, I lost 8.64% of my fat thickness, as opposed to a 1.26% loss on the control leg. Even more incredible was the apparent persistence of effect after cessation of use.

Here are the same measurements 11 days after I stopped application of the cream:

Right thigh: 7 mm (additional 5.71% reduction, or 0.4 mm)

Left thigh: 8.3 mm (a gain of 0.3 mm)

In other words, even though I was in an overeating phase and gained fat on my left thigh (0.3 millimeters), I continued to lose fat, almost an additional 6%, on the right thigh, which had been previously treated. I didn’t believe this outcome and remeasured the sites three times, but the data were consistent.

Consider me a believer.

Based on my experience, using a 2% aminophylline cream for two and a half weeks, applied twice daily, accelerates thigh fat-loss more than 10 times compared to a control.

I’ll leave the Atopiclair to the dermatitis sufferers.

Tools and Tricks

Celluthin – The topical lotion containing aminophylline that effectively inhibits the A-2 receptor. Use carefully, as it appears to continue to inhibit this receptor for at least several days after you’ve stopped using it.

Non-affiliate Amazon link

Affiliate Amazon link (I get a small commission)

Atopiclair (Glycyrrhetinic Acid Cream) ( Here’s where you can find more information about Atopiclair. You won’t be able to order the product directly, but you can get rebates on the official site if you decide to apply for a prescription.

Footnotes and References:

1 – This increases cAMP, which facilitates catecholamine stimulation of lipolysis.

2 – Via inhibition of 11beta-hydroxysteroid dehydrogenase type 1.

3 – All measurements were taken at least three times and averaged, in this case from

readings of 4.9, 5.0, and 5.1 millimeters.

4 – Using ultrasound higher than the standard abdominal point, the ultrasound echo

from the fascia (connective tissue) layer can get weaker, which reduces the risk of

the software switching between the fascia and the true fat-muscle interface.

5 – Averaged from measurements of 7.0, 7.3, 7.4, and 7.5 millimeters.

6 – Averaged from measurements of 8.0, 7.8, and 7.8 millimeters.

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

514 Replies to “Spot Reduction Revisited: Removing Stubborn Thigh Fat”

  1. Hi Tim,

    Near the end of the Occam’s to-failure sets, I experience a strong pain in my head with every heartbeat which makes it very difficult to proceed to muscular failure. I am an experienced trainer and know my limits – so I would stop if it was truly getting dangerous – and I am wondering how you recommend breathing during these sets. The normal inhale during negative, exhale during positive does not quite work given the slow cadence.

    Love the book, thanks,


    1. Hi Jon,

      I would definitely see a doctor if this continues, ideally even before your next session. With the 5/5 cadence, you’ll be taking multiple breaths on the raising and lowering of the weight. Breath normally “behind the shield” (braced abs, google “Pavel” and this term) and don’t contort the face or ever hold breath.



      1. Hi Tim , check out AOD9064. A fragment of Hgh that reduces fat without any side effects. Australian Coy. Called PHOSPHAGENICS. Will be selling a cream the can be rubbed onto problem areas with AOD9064 in it. This HGH has been Phosphahyalorised and goes straight thru the skin and melt Subcutaneous Fat, If you need to know more contact me at …

        Loved your new audio book.

        cheers pigofsteel.

      2. body shape is surprisingly little due to food, nutrition or creams. What doctors and research couldn’t find in the last 50 years, you guys seem to really want to find. Go for it!

        But I might say you look in the wrong direction. You might want to turn 180 degrees and look at HOW you move (e.g. with the Feldenkrais Method, which Tim mentions in 4HB). Also “glued together” fascia is key in researching this.

        I find we humans are the only species who can do bodywork and massage etc each other. Maybe a simple, loving massage would have saved this girl’s hand another operation …

        and Jon the headache …

        1. Interesting comment about humans being the “only species who can do bodywork and massage etc each other”…I watch my horses scratch and “massage” each other on a daily basis, and chimps and even cats do the same. I’d be willing to bet than any social species engages in some sort of grooming, massage, or bodywork…which probably goes to show that it is a necessary and useful tool in one way or another.

    2. i have this problem also. (i’ve always been headache prone, doctors never found anything).

      what helps me is:

      1: focus on the muscles you are working on. sometimes other muscles are being tensed too much unnecessarily (neck?).

      2: keep your mouth open.

    3. It sounds like some people are experiencing EIH–Exercise Induced Headaches. It seems to be a common problem in slow motion strength training. From what I understand, the exact cause isn’t known, but I have seen it more frequently when the person exercising starts to hold their breath or breathes “high” while also tensing the shoulders. It’s as if the effort comes from the head and shoulders, rather than the muscles that should be working. Proper form and breathing should help.

      The *instant* a headache starts, it’s best to stop the exercise, take a small break, drink a lot of water, maybe try a few neck exercises, then go to a different, less EIH-likely exercise before attempting that exercise again. Definitely see a doctor if the problem persists or is extreme. *Don’t* workout, at all, through a headache. The two most common exercises I’ve seen bring on EIH are the Leg Press and Chest Press.

      I apologize if I’m off-base. One of my certifications is in Super Slow Strength Training, and EIH is an important part of of the certification training and things we watch out for. I haven’t had a client experience it fully firsthand, I like to think because I really push proper form, breathing, and paying attention to how an exercise feels.

      I hope you stop getting the headaches!

      1. Hey Lauren B,

        Sounds like you and me are on the same thinking about EIH. I have experienced it before, and again now using Occams from 4HB, and I think it is mainly because of poor technique during lifting.

        I just wrote about it in my site ( but I would love to talk to you about what you learnt about EIH during your certification as my notes are just based on my own painful experience.

    4. Hi Jon,

      I’m not Tim, a doctor, or a trainer just a young gym rat who had the same thing. For me it turned out to be a pulled/strained muscle in my neck, possibly the trap. My chiropractor did acupuncture and all was well in 2 sessions

    5. Or more women could start doing heavy deadlifts & squats – in the 1x body weight range and higher and then learn to love having “soccer player” legs. They’re good for more than just playing soccer 😉

  2. Thank you!! The only place my body wants to store fat is on my abs..very frustrating to say the least. I can’t wait to try this! You rock Tim! Thanks for doing all the dirty work.

  3. Hi Tim,

    This is semi related, but until the forum opens up I can’t think of a better place to ask a question.

    High estrogen in men. What can one do to combat it?

    1. Hi Astroboy,

      Here are a few ideas:

      Minimize phyto- and xenoestrogens –

      – Limit soy intake

      – Limit marijuana intake

      In all cases, I would have comprehensive blood testing done to determine if your HPTA axis (just ask them or google it) is out of whack for some reason.

      Good luck!


      1. I’ve heard good stories about using ground flax seed. Potent anti-estrogenic effects. Also a good source of omega-3 fat, and anti-oxidants (lignans).

        I wouldn’t overdo it though.

        Another note: even though called “the female hormone”, estrogen is also naturally occuring in the male body, no need to completely eliminate it.

      2. Personally, I foolishly used all three testosterone inhibitors–alcohol, marijuana, soy–all throughout puberty (although I was ignorant of soy’s side effects at the time). My brother, who used none of the three, is noticeably more masculine than I am in our early twenties.

        Is that all she wrote? I know Ferriss mentions that the cod liver reversed stunted growth in some animal testing…is it possible to chemically encourage growth and testosterone’s shaping effects into adulthood?

        “Americans’ anxieties can be summed up by too much email and getting fat” – Tim Ferriss

        …and yet, there’s a third. I’m curious if at any point you researched, how can I put it, increasing maleness?

        The assumption is that it’s unchangeable. By Ferriss’s process, to test that assumption, we’d have to look for outliers. Has anyone ever boosted their size? How did they do it? Is it repeatable?

        Tim, spot reduction is a holy grail for some of your readers, I’m sure. But for many Americans, it calls to question: what about spot enhancement?

        Thanks for your replies.

    2. An enzyme called aromatase, located in estrogen-producing cells in the adrenal glands testicles, adipose tissue,or fat around the belly, converts testosterone into estrogen. So the older you are and the fatter, the less “Mr The endocrine system must be looked at as a whole.

    3. Please check out button mushrooms, the only source of naturally occurring aromatase inhibitors. There are several stages at which you can influence the level of testosterone and estrogen in your body.

      – production: directly dependent on level of monosaturated fats in the blood. nuts are a good source. walnut and almonds are particularly good as they contain other important minerals too

      – conversion: high amounts of testosterone will be converted to estrogen by enzyme aromatase. natural food ligans (soy) will boost aromatase as well as provide the raw material for estrogen. alcohol jacks up aromatase levels significantly. *button mushrooms* on the other hand, are the only known source of aromatase inhibitors (isolated compounds currently undergoing trials as a breast cancer treatment, google “aromatase inhibitor” to find out more). the reason why you are seeing excess of estrogen is probably due to both high estrogen production and high conversion. you can block both by avoiding estrogenic foods like soy and regularly including button mushrooms in your diet (100gms a day is the threshold for seeing some effects, i have used 200gms a day quite regularly). avoid alcohol if you can.

      – binding: about 98% of the testosterone in your blood stream is bound by SHBG and is useless. there are no known safe substances countering SHBG, but an Indian ayurvedic remedy known as shilajit probably works. caution: no established standard of purity and some samples may contain heavy metals. use at your own risk. 2 grams a day is the max dose you can go for, more than that is risky.

      a three day experiment is good enough to know whether it is working or not. you should see an immediate impact on libido as testosterone levels rise.

      as a side note, garlic worked for me initially, but subsequent experiments were inconclusive as the outcome swung both ways, making it a wildcard.



  4. I think both links take me to the same page. Interesting, i could use some help on my love handles. But i rather prefer to start doing the kettlebell swing and the cat vomit first and, if results are not noticeable, then i’ll try this

  5. Tim,

    I got my copy of The Four Hour Body and have started my kettle bell training. Did the before measurements and photos, so I am curious to see the results. I am scheduling a switch to the bench press increase regimen in April, as this has been a weak spot of mine as well.

    My hope is that I get rippe enough to put a photo of me in Flipside Erotica: Both Sides of the Story Vol. 2 which is due out this spring. Barnes & Noble is reviewing Vol. 1 as we speak, and when (not if) I get on the shelves I am going to owe you big time! I have followed your advice on marketing and PR, and your ideas have really worked for me. I can’t thank you enough. I just landed a spot on Playboy radio!!!

    All the best,

    Darren Michaels

    Independent Publisher Award Winner–2010

    Flipside-Erotica: Both Sides of the Story

  6. Tim,

    I almost forgot…I spoke to Nina Hartley recently. She is going to do an endorsement for my book!

    My blog is coming along nicely; I am sure that Tucker Max would never bother to return an email from me, so if you see him, tell him I said thanks for the path to follow.



  7. I ordered this using the affiliate link. Consider the modest commission a thank you. I am 5′-9″ and 130 pounds; not fat at all, but my thighs are kinda lumpy. Whenever I’ve lost enough weight to smooth them out, the rest of me looks emaciated. If I could have thin thighs without having clavicles that could puncture a tire – well, that would be wonderful.

    1. hey Lisa, your post just made me actually L.O.L. I’m sorry. I have the same problem!! I can get those thighs lean, but then the rest of me looks like a zombie! Keen to test out this cream and the training methods Tim. thanks for your experimentation..

  8. Hey Tim,

    I just got my copy of the 4-Hour Body and I’ve been glued to it since arrival. Few questions (since there is no forum yet)… Is there such a thing as too low body fat for women? From the book’s picture reference, I’m somewhere in the 7-9% range and I haven’t had a period for over a year and a half, which isn’t healthy or normal and every doctor I’ve been dragged to see has told me that it’s related to low body weight (I’m 60.5″ and somewhere around 96 lbs) and not enough body fat. Any thoughts? Also, as a college student, what would you suggest for trying to modify some of the diets, since dining halls don’t tend to have spinach and beans for breakfast?

    1. Hi Teresa,

      I work with women on fertility a lot, and this question comes up often. Most women need to be at least 12-15% body fat for optimal fertility and hormone function, though there are exceptions to this. Things like overtraining, extreme calorie restriction or toxin exposure can also contribute to the problem. I usually recommend to women that they cut out grains and refined foods of all kinds and make sure they are eating a lot of healthy fats from good sources like clean meats, coconut, avocado, butter, olive oil, olives, and nuts (soaked). Often, this alone can help bring back a cycle. If not, other dietary changes and certain supplements will help. In college, I kept avocados, olives, nuts and coconut oil in my dorm. I would eat an omelet for breakfast, salad with protein for lunch and some kind of stir fry for dinner. In my room, I would snack on the avocados, olives and nuts or add coconut oil to coffee or tea (texture is a little rough, but it floats, so it is only in the first sip or two). The coconut oil also has great medium chain fatty acids and is great for your thyroid, hair, and skin.

      I hope this helps some. There is more nutrition info on my site, or feel free to contact me directly on my contact form if I can help.

    2. Hi Teresa,

      I agree with Katie regarding the type of diet you should follow. As someone who has trained a lot, at one point I had a bodyfat of less than 14% which is generally considered quite athletic for a woman. Less than 12% is definitely _not_ recommended and, as far as I know, dropping to 10% or below can prevent you from having kids… even if you are not thinking about having any right now, that’s only one more reason to watch out with that amenorrhea.

      That having been said, you also mentioned you are a college student? If you are under a lot of stress this might be another factor to consider (especially if you’ve had a very low bodyfat % for a long time).

  9. Hi! This isn’t necessarily related to this post but I didn’t know where else to ask 🙂 I’ve been reading the 4HB and had a few questions. Is there any sort of protein shake formula that you recommend that is low in carbs and sugar that would be alright to consume on the Slow Carb Diet? Secondly, do you know anything about Sugar Alcohols – seems to be a new marketing tactic that people are using to label chemicals lol, but do you know what affects this has on blood sugar levels? Lastly, not sure if you’ve tried any Ganoderma Lucidum supplements before but I’ve heard they can help reduce spikes in blood sugar – any insight regarding this? Thanks so much!!!

    1. Gotta run to a plane, but I would:

      – Consider unflavored whey protein with cold water for SCD

      – Avoid sugar alcohols for many reasons

      I’m not familiar with the supps you mentioned.



      1. I’ve been using Jay Robb Whey Protein powder (sweetened with stevia) with an added teaspoon of unsweetened dark cocoa powder. With cold water in a blender it makes a nice shake in the morning.

      2. Hi Tim, I hate to bring in such an alarmist view but not too long ago I came across an article in consumer reports about how they found heavy metals in many well known brands of protein shakes.


        I know many foods contain some level of heavy metals but I find it worrisome when it’s in something that I consume on such a regularly basis. Since reading the article I stopped supplementing protein shakes altogether. Am I overreacting? Do you recommend a particular brand?

        1. Hi Vincent,

          I try and consume the simplest and purest I can find: unflavored whey protein isolate. I’m not familiar with the studies, but I think keeping ingredients minimal probably helps. Needless to say, still get regular testing.



      3. I’m using universal milk and egg protein. just 3g of carbs and 24g of protein per scoop. unfortunately, its sweetened with sucralose so i only use it once in a while, early mornings before yoga class. should i switch to whey protein isolate or is this an ok substitute?

      4. Is there a good resource for vegetarian proteins? I am pescetarian. I just began 4HD, and believe my lack of protein could be a big reason I have a hard time losing weight (I could live without any meat easily). The beyond meats products look attractive to me. I’m struggling here and would love more resources. I also am hoping I can supplement a shake, vega protein which is pea protein, for a meal. That is how I’ve started. The legumes and veggies are no problem! And eggs once a day is cool. I’d love a few more good protein options. Thanks!

    2. As for high-protein, low-carb shakes, my friends and I have been using Optimum Nutrition Gold Standard Whey Protein for many years, that’s our favorite.

      I recently also started using Primal Fuel, which has high quality ingredients and in addition to the protein it has a higher amount of carbs and coconut fats. So it’s more of a meal replacement than a protein shake.

      I recommend both.

    3. Rachel,

      I know this comes to you months later but I have been loving Pure Protein Shake (Frosty Chocolate). It has 35 grams of protein, 4 grams of carbs, 1 gram of fat. I drink one of these every morning.

  10. Hi Tim!

    Love the book!

    “Ate” it up in one weekend sitting -opposite of your directions.

    Any suggestions on how to incorporate lentils in the diet if you abhor lentils. I find the texture/taste and not sure how to cook to make them good out of the can.. usable.

    Suggestions would be incredibly helpful!

      1. Recently found vac-packed steamed organic lentils at Trader Joe’s. At $3 for a 5-serving packet, it’s expensive compared to the cost of bulk lentils, which are totally dirt cheap. But these are well-worth the cost for convenience. They are perfectly prepared, simple and ready instantly, hot or cold. There’s also no need to sift through for little stones. This packaging put lentils on my daily menu.

    1. Be aware that some people have an adverse reaction to lentils. If your joints start getting stiff, like you’ve suddenly developed arthritis, you’re probably one of those people. So keep track of how you’re feeling once you start adding lentils to your diet.

      1. Huh, I’ve been having pain in my hip since I upped the lentils. Pretty severe sometimes. Rats! I love lentils. Anyone know why this happens?

    2. That’s how I do it and it’s yum!

      1 can of brown lentils. Washed and drained.

      1/2 Onion, chopped finely

      Parsley, chopped. (quantity to taste, I usually have a handful of it)

      Olive oil (to taste)

      Balsamic vinegar (to taste, but a good proportion is one volume of vinegar for 3 to 4 volumes of olive oil depending on how sour you want it)

      salt and pepper to taste

      Mix everything up and enjoy cold like a salad.

      Total cooking time, 5mn.

      Great with a side of eggs for breakfast or simply as a side on other meals.

      1. Drat! I’ve looked about for more lentil loaf recipes but most of them use some kind of crumb/starch to bind things. In my heavy-duty Atkins days we’d use porkrinds in the food processor as a substitute for breadcrumbs (it’s *fabulous* on chicken), but it seems almost wrong to put pork in a lentil loaf. Thinking about experimenting with some dessicated coconut flakes put through the food processor.

        Speaking of coconut, I also have an interesting recipe for coconut bacon I came across:

        3 large handfuls of bulk coconut

        1 tablespoon liquid smoke

        2 tablespoons soy sauce/ tamari

        1 tablespoon water

        1 tablespoon maple syrup (optional)

        Less for the bacon replacement, and more to get those medium-chain fatty acids into my diet more regularly. I know the maple syrup is out, but any issues with tamari or liquid smoke?

    3. You could try cooking from scratch french green lentils (only about 20 minutes), they hold their shape and have a nicer texture than brown lentils.

    4. This is years late, but perhaps somebody will still find it useful. ALL my tips on lentils.

      – Lentils boiled are heavy and not the most enjoyable texture. They are NOT good as a substitute for polenta or anything like that, given their very earthy flavor. My best luck with boiled lentils has been in soups, and that is all. Even then, I’d still recommend

      – SPROUTED LENTILS! They’re delicious, totally unique, not at all heavy or overly earthy. They are awesome fried up with ghee and spiced salt (I rock some truffle salt, usually). Try them with taco seasoning, too. They’re good in soups, on salads, or in wraps (I use collard greens for my wrap). I’ve yet to find a situation when sprouted lentils aren’t appropriate except maybe

      – Lentil flour is exceptional for two of my favorite things, I am so delighted to share. I grind up red lentils (usually… it works with any kind) in my magic bullet blender til they’re extremely fine powder flour. The two things that this miracle ingredient will work for are 1- a roux, and 2- breading for fried food.

      As for the roux, you should cook it as much as you like, because it doesn’t behave like flour. It will thicken any stew, gravy, curry, WHATEVER, just by cooking it for longer. It will not taste like a wheat flour roux, but for anything that uses spices, especially my curries and butter sauces, it’s divine and is often entirely unnoticeable. I use it for my gluten-free friends to have gravy or curry dishes and they always freak out when they find out it’s gluten free. Again, it thickens the more you cook it, so it’s different that regular roux, but it is more convenient that way because you don’t have to worry about it over or under cooking so much.

      As for the breading for fried foods, I use the lentil flour with some salt after dipping food in an egg-wash. It fries extremely well, not quite like flour, but crispier and thicker because it puffs up a lot more than wheat flour. it’s also exceptional with spiced salts, which I highly recommend. I use a fry daddy and again, my gluten-free friends think it’s a miracle to eat fried chicken which they normally are forbidden to have. Note, it SUCKS for tempura though, so don’t bother with that one. It does not make for good batter, in my experience. Just use it with an egg wash. Chicken, shrimp, green tomatoes (!!!), zucchini, onions, stuffed mushrooms, you name it.

      Sooooo, to sum up: Use sprouted lentils for salads, soups, and such or just sauteed with onions and veggies. Use lentil flour for gravies, stews, breading, and anything else that isn’t baking (it SUCKS as a replacement for baking with flour because it cannot form gluten strands and is too heavy to rise in the oven, just turns to thick bricks and flat heavy cakes).

      Use these methods and you’ll find that not only are lentils AWESOME for you, they also taste great and are easily inserted or even hidden in every meal.

      1. To clarify about the roux, cook the lentil flour with butter in a pan til it is soft and smooth, slightly golden or even fully browned (I don’t notice a huge difference in flavor like you would with wheat flour, but it’s sublty different), then add to your mixture and simmer til it thickens. If it gets overly thick, just add more water. If it’s not thick enough, just keep cooking.

        To clarify about using it as a breading, you beat a whole egg in a small bowl, dip the food in it, then roll it around in the lentil flour and salt mixture and immediately throw it in the fryer.

        I love southern food and indian food, so this is me sticking to my guns while maintaining my slow-carb diet. Try not to overdo it, because it’s still really really high in calories, but it’s soooo good.

    5. Hi Rebecca,

      There are some decent recipes on the web for veggie patties that incorporate lentils, which could help with the texture issue. Form a few patties and freeze ’em, then add to salads or pita/buns. You could also try a hummus or dip recipe.

      Just realized these comments are almost 6 years old. Have you found any awesome solutions in the meantime?

  11. Ok, Tim. I bought some cream. Questions: Can I apply this to other fatty areas of the body i.e., the bicep area? Would you consider twice a day for 18 days to be the correct dosage and then stop to observe the residual effect? As another poster brought up, where does this fat go?

    Thank you!

    1. Tiffany, as to where the fat goes, I”m not 100% clear on the mechanism off-hand, but my guess is that it’s broken down into triglycerides/FFAs and transported to the liver, where it’s processed. Perhaps someone in the comments better at off-the-cuff mo-bio could help elaborate?

      1. There are lot of different pathways for a triglyceride to be used. All in all, the triglyceride molecule consist of 1 glycerol molecule and 3 fatty acids, which are chained together. When it is released into the bloodstream it is broken down to glycerol and free fatty acids. Glycerol is mainly converted into glucose, which is converted to 2 pyruvate molecules and used as fuel to create ATP in the mitochondria. Free fatty acids has MANY pathways. When it hits the bloodstream it can be processed in the liver, muscle and many other places. In the musclecells it is mainly being used as fuel, it is transported into the mitochondria and used to create ATP in the mitochondria. In the liver it can be used to create cell-membrane compounds, other forms of fat-molecules and a lot of other stuff. Hope that was biochemical enough 🙂

    2. Tiffany, if the active ingredient’s charm is that it works on A2 receptors than slapping it on your bicep is a bit of a waste. You wanna put it on areas that are hard to mobilize, and that’s when you’re already reaching a certain level of leanness. For example, I wouldn’t bother with it if I was a male and 15% bodyfat. That’s too high.

      The free fatty acids hit your blood stream. That’s why it’s imperative to be on a caloric deficit, or the fat will just go somewhere else eventually.

      1. Tim and Brian,

        Thanks guys, you are awesome! I’ve been on a diet plan for awhile and I am losing, which is great but there are those stubborn areas 🙂

        My CelluThin has arrived and I’m ready to get started!

  12. Tim,

    Just bought your book today and already immediately implementing the strategies … your book is even beyond my expectations which were already very high.

    just curious if you knew about or tested Yohimburn ES, another A2 receptor antagonist and compared it to Celluthin. It’s even more pricey at $59 for 4oz spray, and i can tell you the spray bottle is designed badly because the liquid comes out in a stream and runs down your leg and invariably too much comes out per pump.

    I used it briefly but was so dismayed by the application of it, i didn’t finish or measure the results.

    Would love to know your opinion or if you used it??

  13. Hi Tim! Just downloaded your book to my e-reader,and I’m totally hooked. Just wanted to say thank you for the ridiculous amount of information you share! I’m a mom of 2 boys ages 5 and 3 and what I want more than anything is to be in the best shape possible to gain my sexy back, and be gorgeous arm candy for my hubby who’s a Chief in the Navy!

    So no questions, but just Huge Big Enormous Thank You!

  14. Well, it blows me away to hear that something like Celluthin might actually work. Just goes to show you, if something sounds too good to be true…well, it probably is, but it’s still worth checking out.

  15. Thanks for another great book Tim….love your stuff. Quick question regarding stubborn thigh fat…any specific exercises that you would recommend to try and trim away that stubborn thigh upper body is slim and tone, but my thighs just will not budge…

    Thanks again!

  16. Excellent! My wife was asking questions about this just the other day.

    I grabbed a copy of Gary Taubes’ “Why we’re fat” per your Twitter recommendation the other day. 2 questions for you:

    1) How could one go about contributing to the medical/exercise science system without actually becoming a part of it (like you talk about in the book’s intro in your discussion with Dr. Lee Wolfer)? Your book and Gary Taubes’ has helped bring about a strong desire to pursue a graduate education in exercise science/physiology, but I’d like to apply a little 4HWW “lateral” movement and somehow get to that knowledge and status unconventionally.

    2) Other than your few times you and Kevin have shared on the Random Show, I think it would be really cool and beneficial to your readers (myself included) if you had some kind of a recommended reading list, or a “this is what I’m reading lately”. Your writing has introduced me to Ramit Sethi, Neil Strauss, Gary Vaynerchuk, and even Seth Godin. I’m forever grateful to you for recommending these people, as they’ve had a significant impact on my life and even my worldview in the past 2 years (in a positive way, of course).

    Keep up the great work brother. You’re helping me, my wife, and some very close friends of ours make positive changes to our bodies (and lives) that we never thought were possible!


    – Josh

      1. I second that. A reading list would be awesome. You could check out for this purpose, which allows people to “follow” you a la twitter.

  17. Tim, first thanks for being our guinea pig once again!

    But I have a question: You mentioned Thai food being good for the slow carb diet. I’m living in Thailand (Koh Tao Island) for the next 6 months and am having a lot of trouble with it.

    There are zero beans or lentils here and everything comes with white rice.

    The only things I can think of on the menu is ordering chicken with mixed veggies and a fried egg for lunch and dinner, and having just four eggs for breakfast. What else could work for the SCD?

    Right now out of convenience store and to keep in my budget I’ve been going to the chicken and rice stalls and just asking for half the normal amount of rice and more chicken and veggies (which is normally just raw cucumbers and cilantro) I know this isn’t SCD but it’s easy to follow, cheap ($1.65 a meal) tastes good, and if I can lose half the amount of weight as I would doing a strict SCD I’d be happy to do it.

    Any thoughts?

    1. Hey Johnny

      I stayed on Koh Toa Island for a while a few years back, and if I recall, the food was a bit tricky if you’re avoiding high GI carbs’.

      Can’t help you with the lentils etc from here. But what I would say is that, if you are looking to drop a few kg’s, you will be much better off ditching the rice, as i’m sure you know, you will elevate your blood sugar levels, and then produce insulin, and while you have insulin running through the body, you won’t burn much(if any) body fat.

      Eating fat and protein along with carb’s will lower the effect to some extent, but not that much.

      Probably wasn’t the most useful answer, but hope it helps 🙂


  18. Very interesting to see a long standing assumption being tested like this. Keep them coming Tim!

    As the 4HB, I’ll be posting results on my blog in a few weeks (combo of Occam’s Protocol and Slow-carb)

    I’m not sure if this has been posted yet, but I’m very interested to read your take on Piracetam, Huperzine, and other “smart drugs”. It’s mentioned in the book table of contents, but couldn’t find it anywhere.

  19. I think my fav soup is SCD –


    brown onion and garlic

    add 3 T thai curry paste

    add 1 can of tomatoes – or 10 fresh tomatoes chopped

    (if using canned tomatoes, add 2-3 c water)

    add either 1 can drained

    (or 1. cup dried, then soak and cook)

    black beans

    fava beans

    chick peas

    kidney beans


    When serving, can add beef, spinach, unflavored whey, etc

    1. I was looking at your recipe. Is it 1 can of each of the beans? Also is this the soup a serving size for just one person or more?

      Thanks so much for sharing

  20. Hey Tim I need your advice please! I think I may be having an allergic reaction to one of the supplements in “From Geek to Freek.” I’ve never had any allergies before, but my face and head has been going through these periods of burning/itching/redness! I also was really out of breath and had chest pains after 30min of basketball yesterday (I can usually play 2 hours no problem). I’m following this plan (since two days ago):

    Morning: NO-Xplode (1.5 scoops), Slo-Niacin (500mg), creatine (3.75g), isogainer protein shake

    Twice a day: chromium polynicotinate (300mcg), alpha-lipoic acid (2oomg)

    (not taking bodyQuick or micellean)

    L-Glutamine (about 10g a day)

    Before bed: Slo-niacin (500mg), Isogainer protein shake, creatine (3.75g)

    Is my body just adjusting or am I at risk? Appreciate your help!



      1. Woo that’s a relief. Just read about the flush and seems like little to worry about (assuming the flush means the niacin is working). I’ll ease back just to see if that’s indeed the cause. Thanks a lot for the quick response Tim.

      2. I think that the N.O Explode is just as likely the culprit as the Niacin. Everyone I know who uses gets a bits of an itchy, flushy, feeling. The caffeine and other stimulants in it get me winded easily as well. Step down to 1 scoop until your tolerance to it adjusts.

  21. Tim,

    The slow carb diet is great! I love the book! One question – you are obviously all about some Yerba mate. I am ready to try it, but concerned with the research that indicates that while it has lots of antioxidants, it is also associated with increased risk for head and neck cancers. Any thoughts?


    1. Tricia,

      Tim mentions ‘Citrus Kombucha’ only on his cheat day (pg 101). I would imagine this is only allowed on cheat day.


    2. If your kombucha is *really* tart, that means most of the sugars have been processed, and I’d say it was safe to drink even during the week. My kids like it pretty sweet (still sugars floating about) and I’d save that for cheat day.

  22. Hi Tim,

    Liking the book a lot and getting good glimpses from a few of the chapters

    Don’t know if these have been asked yet:

    1) Is the difference between not doing PAGG (just SCD) and PAGG really noticeable?

    2) When using CQ, do you use it whenever you AGG/PAGG, or just PAGG, or some other time?

    3) Pushups suitable replacement for chest pulls?

    4) Last question: Could you just use “The Last 5” diet from the get-go, even if you are going for more than 5? (i.e.: Replace SCD with this one)

    Thanks for writing the book!


  23. Just bought some cream. Looking forward to sharing some positive results! I always carry weight in my thighs, even when fit – according to my DEXA scan, the Gynoid region is 37% fat.

  24. Tim-

    You mentioned in 4HB that you recommend eating an orange prior to sleep to control cholesterols levels – can you plz explain?

    Also, can you offer more food-related/natural ways based on your research for one to control their cholesterol levels and keep them in the healthy range?



    1. I’ve had excellent results using an OTC plant stanol product called Cholest-Off Complete (Google it). Walgreen’s frequently has BOGO sales; although the product isn’t that expensive I always take advantage of them when I’m nearing the time for refill.

      That didn’t work as well for my husband, but the 8-week Cholesterol Cure (essentially oat bran and niacin) did wonders for him.

      Good luck.

  25. Interesting.

    I, too am a long-believer that spot-reduction is a myth. (Except for a short stint during high school where I did endless crunches in the misplaced paradigm that it was the most important factor in getting a six pack. Ha!)

    I guess it doesn’t surprise me that the only way to get around this is by using a pharmaceutical cream. Definitely an “Asclepian” solution rather than a “Hygeian” one – you’re basically fighting against mother nature rather than working with her.

    I’d be interested to learn what kind of long-term effects usage of these creams have, as well as how well they compare to losing fat by improving the quality of your diet.

    Looking forward to the rest of the bonus materials, especially Chris Masterjohn’s article. Thanks Tim!


  26. I use Lyle McDonald’s stubborn bodyfat protocol. You’ve probably read some of Lyle’s stuff, Tim.

    You can’t target any particular area, for example, arm fat, with the protocol. You just activate A2 receptors with a combination of specific dietary, exercise, and supplement manipulation. HIIT (activate AMPK) + LSD afterward on Y/C after you’ve been on low carbs and a caloric deficit for a few days.

  27. Ok, so I have worked out all my life, and have quite a few bodybuilder friends here in LA.

    Now, most of the recipes I have been using before reading your new book consisted of:

    Egg whites, brown rice, boneless skinless chicken, lean meats, buffalo, ostrich, pasta, kefir, yogurt, fruit, marinara sauce, salad’s, protein powder mixed with non-fat milk, lots of water, green tea, etc.

    So living off of my Zojirushi Rice Cooker and Water Heater.

    I will try your “no-white” or carbless method for a while, to see the results.

    However, a few questions:

    1) After achieving my results, would my old method of eating still be considered the “main” eating habits I should maintain?

    2) How “easy” is it to maintain the new “plateaux”? As after most diets, people tend to “go back” to what their body was used to. If I maintain my workouts and healthy eating habits, does your diet plan only become necessary if I go back up, or want to “drop” to a new goal?

    3) As I go to Japan alot too, and have married a Japanese girl, how do you get around the Asian heavy reliance on rice, especially traveling there and wanting to enjoy some of the best restaurants and food in the world?

    4) I work out alot, 3x gym, 2x jusjutsu & kenjutsu, 1-2x muay thai, volleyball and/or surfing, but have recently heard that especially for the gym, more than 1-hour is not necessary. I love working out, and enjoy prolonged conditioning, what is the most recent on health/risk/benefit….?

    5) Anavar, what is your opinion of this steriod, as it seems to have very little side effects?


  28. Hey Tim,

    interesting post, though I’m trying to gain weight instead of lose it. Been eating that hot mess macaroni/tuna/chili combo you’ve got in the book and it’s really helping me hit my high daily calorie/protein targets. Thanks!

    Do Occam’s Feeder’s get a cheat day? I took my first cheat day and just made sure to hit my protein target (220 grams) while enjoying cheeseburgers, pizza, and donuts all day. Hope that’s still on point.



    1. My god, Tim,

      Why ? Why were you on the “View”?

      But I guess tripling your testosterone makes you do some crazy stuff, and come back alive. 🙂 I salute you.

  29. Hey Tim,

    Tried to order via the affiliate link but unfortunately they don’t ship to the UK. You wouldn’t happen to have any ‘international shipping hacks’ by any chance?

    Many thanks,



  30. Tim,

    Loved the 4HRWW and lovin’ 4HRB; I have a question @ L-glutamine during occam’s prot. Your recommendation (80grs/day X 5 days) is 40X the RDD on the packaging! Did I miss something?

    Thanks for all the great brain food in both your books,


  31. Hi Tim !

    Thanks for your book! (Nice signature btw 😉 )

    I just wanted to know something about the occam’s protocol.

    When you are at the level that you wanted (so no more muscle gain needed)

    what do you have to do?

    Continue training with the same weigth and same recovery time between A and B? Or you can stop training without loosing muscle (and continuing the slow carb diet)?

    Ps : sorry for my english, my mothern language is french 😉

  32. Hi Tim, i’m waiting for the fhb to be shipped to my home in Sweden. I was wondering, how long will it take until the book comes out in other languages, like swedish? Take care!

  33. Hey Tim,

    I am a swimmer who is looking to gain mass muscle.

    I swim for about 1000 ft, in long-lenght series, which are usually not the best way to gain mass, but that´s how my training needs to focus in order to be coherent with the legs I compete.

    I have been lifting weights everyday as well at night.( I swim in the mornings)

    Do you think that´s the best way to combine both activities in order to gain mass?

  34. This is extremely interesting. I don’t for the life of me see why it wasn’t in the book. Been waiting eagerly to get my hands on this as a matter of fact.

    On a side note, are any of the commercially available creams (eg Lipoderm-Y or Avant Napalm) any good?

    Oh btw you should contact Aaron Kemmer for the expanded edition of 4HB, if you are planning such an edition in the future. You can find his book on Amazon, I’m sure you’ll find it interesting, and that’s all I’m sayin’ on that 😉

  35. Here’s an article (in Spanish) about a spot reduction study with aminophylline:

    The women in this experiment lost 2%+ fat with this cream compared to other creams, as long as they combined it with diet + exercise.

    Also, other sites advise you to make the cream yourself with 1g of aminophylline, 1g of caffeine and some base cream. Would you recommend it, Tim?


  36. Hey Tim, I noticed you said “Limit Marijuana Intake” in a previous response.

    I haven’t heard you talk much or at all about Marijuana use and I’d like to hear your opinion on it. Mainly if it is at all beneficial for anything from sports performance, recovery, sleep, productivity, to personal development. I’ve looked around for studies but have yet to find anything concrete. If estrogen is increased from marijuana use I am definitely going to use it in moderation from now on.

    I have already accepted the fact that smoking any kind of heated plant matter even if it is through an expensive vaporizer is going to have an effect on my respiratory system. I am more interested in what the compounds do to me besides the short term effects. I guess what I am trying to ask you if you can answer is.. do you ingest marijuana and if so how frequently? We do live in California so it is legal.


      1. Hey Tim,

        Have you ever dealt with reducing the appearance of gynecomastia through a regimen of diet/workouts/drugs? I’d like to avoid surgery, but appearance is still present after several months on the Slow Carb diet. At ~13% BF right now, and also a non-MJ user. Any help is much appreciated!

      2. Hi TIm-

        FYI on gynecomastia. I got it about a month after beginning the 24HB butter/cod pills and brazil nuts testosterone program. It got to the point where it was like having an acorn under one of my nipples. Had x-rays/ultrasound then two surgeons ready to remove it. Did some research and took a different approach. At this point it’s reversed about 60% and I think will be gone soon. If you’re ever doing a piece on 24HB side-effects and their management, just let me know, I’d be happy to tell you the full story. Thanks. -Brian

    1. Ben, I’m a neurofeedback practitioner (I balance people’s brainwaves) and in my line of work, we’ve found that smoking marijuana can decrease beta wave output in the left frontal lobe, which shows up on their brain maps, and, over time, can create a neural pathway that is termed a “depression marker”. You want a the highest concentration of beta waves in that part of the brain. In clients with low F3/C3 beta activity, I see a lot of motivation problems and depression.

  37. I enjoyed the 4 Hour Work Week but as an athlete I have no desire to read this book. What background does Tim have to give fitness and weightlifting recommendations? From what I have gathered he did extensive tests on himself or a sample of one. t really seems like the most recent fad, in which people that have no clue about working out or nutritional aspects just jump on the band wagon. Any experienced athlete knows that nutrition/working out is a lifestyle, not a gimmick.

    Enlighten me

    1. I’m a professional athlete and many of the methods that Tim prescribes are exactly the ones we use. When I turned pro and started working with some of the best coaches in my field, I was shocked to learn how much I was doing wrong. I think this book will level the playing field for a lot of athletes who take heed, but to each his own.

  38. BTW, The View video could be a great addition to the 4HB site – and more important – improve conversions if added to the Amazon page.

    It helps convince first-timers and has strong 3rd party authority. And in general – such videos bring some life to the print copy and also help the people who don’t want to read the entire thing (many!).

  39. Hey Tim,

    where has your blog gone? I can only see this entry on the first page and the other posts have dissapeared behind it. Even when I click on the home button I can only get to this post.

    Am I doing anything wrong or did you change the apearence?

    Viele Grüße


  40. I’ve been using topical glycyrrhetinic acid for fat loss for years. There are over the counter products that contain it:

    A product called Eviscerate (original version) and Eviscerate smolder

    – Warning: The makers of this add capsaicin to the concoction, which burns like crazy and is hard to get off your hands. If you wear contacts or are not a fan of pain avoid these.

    My personal favorite: Napalm by Avant research.

    – Quality ingredients. Glycyrrhetinic acid as the main active ingredient. Only problem is that it has been discontinued. You can still find it places if you search for it.

    Lastly you can get pure a Glycyrrhetinic lotion in a product called “Targex”.

    – It’s usually found on sketchy underground bodybuilding sites, but the stuff does seem to be legit.

    -I have no financial interest in any of these products

  41. Hi Tim!

    Love the book – already lost 4 pounds just making my diet closer to the Slow Carb Diet. Also seeing some ab definition with cat vomit, myoptic crunch and plank holds.

    Quick Question:

    I love eating nonfat greeek yogurt (15 g protein) with 1.5 c brussel sprouts (I know weird) and half a grapefruit for breakfast. Is the yogurt and fruit going to hurt the Slow Carb diet?

    Thanks TIm and keep posting, we love it!


      1. Hi Tim,

        I am a little confused about the yogurt since you mentioned yogurt in the Damage Control chapter (Go Fermented, p.111). I’m not eating fruits, but I love low fat plain greek yogurt in the morning. Is that a no-no?

        Loving the book and the best is no more sugar cravings!



  42. Tim,

    I’m sure you’ve looked into it, but Poliquin’s Biosignature is probably the best and most systematic treatment of hormonal profiling along with fat deposition. His system is the only one that can quantify spot reduction through modulating hormones. Your thoughts?

    Awesome book by the way – I demolished it in about 4 sittings.

      1. B&N is the worst. I pre-ordered months ago and I haven’t gotten my book yet. Of course, I’ve ended up getting it somewhere else, but that book is still going to arrive some day, with a months-long delay, because I’ve already paid for it. A complete disaster.

      2. Email received Tim. I really appreciate it!

        I finished ‘Assholes Finish First’ and ‘Vagabonding’ in the meantime so it’s been time well-spent 😉

        Good luck and looking forward to reading the book!

    1. I pre-ordered two copies of the book at B&N for Tim’s signed book promotion, and they both arrived about 3 days after the book was released. This was the first time I ever ordered off B&N (I love Amazon), but I really can’t say I had a bad experience.

  43. So, this whole specific area fat reduction is something I’ve always been very interested in. I weigh about 130 lbs and I’m 5’4″. I’ve got a little fat I could lose, but definitely not overweight. However, I struggle with large breasts. I’m size 34 DDD, which is apparently not common cause I can never find any bras my size. When I do work out consistently and begin to tone and lose weight, the DDD just stay where they are. I even tried the HCG diet and lost a lot of weight very quickly, but not where I wanted to lose it from.

    Any thoughts on this anybody?

    1. I feel your pain – I’m 5’7 38DDD. I’ve gone down to a 36DDD with a trainer who assured me the fat from my breasts would reduce – they did NOT! So I’m looking for alternatives as well. I really do not want to get a reduction surgery but it looks like I may have to. No amount of pectoral exercises will hold them up on their own…that’s for sure. I’m glad to know I’m not the only one who has this problem. I’m hoping the SCD will assist in reducing the fat there as well.

      1. I can only assume that Rebecca and Angela are buying their bras at chain department stores or chain lingerie stores, both of which are notorious for not carrying the full range of bra sizes (cup and band) that are available–in fact, they commonly stop at 38DDD. It distresses me that reduction surgery is even mentioned, because a true DDD is not that big (cup sizes go up to L).

        I shop at an independent store that only sells bras and there are plenty of bras on the market that will fit (I suspect that neither Rebecca or Angela, if they were professionally fitted, would wear a DDD size. That is the size that many women resort to because that is the largest that department stores carry–I used to do the same).

        Although it is better to get fit properly and in person, you can order bras online once you know you’re proper size. is a good site to check out, but there are many others. There are also lots of instructions on how to check your bra fit (Bravissimo has several sets including a video).

  44. Tim,

    Thanks for the great book!

    I’ve got moobs (man boobs) that I’ve been trying to get rid of through diet and exercise but I would like to do more. Do you think Celluthin would help or is it just for thighs?



  45. Would love to have seen results of the topicals on women.

    Testing on yourself is interesting, but obviously quite different since you’re a fairly young, male athlete.

    Still, I’m seeing modest results (late 40s), and my husband has noticed that my pants are all loose on me. More dramatic results since I added the PAGG supplements. (taking weekly measurements and bi-weekly photos)

    BTW, I *hate* spinach, but have been forcing myself to eat it, found with a little cumin it’s quite tolerable.

  46. Dude – you’re talking about losing <1mm generally – how big is your margin of error in these measurements? How did you measure? If the effects continued after you'd finished treatment, did you try control measurements to see if there were changes when using no products at all? I'm no hater – but this isn't proof of anything, and I've love to hear when Ben Goldacre – credited in your book – would make of this as proof of anything, other than a good way to get traffic.

  47. Hi Tim, thanks for an amazing book! I’ve implemented many things into my daily routines, and start to see and feel results.

    There’s only one thing I’m missing, and which I’m very curious about: Your post-workout meal routines. You didn’t include the pizza (from the ‘How to Lose 20 lbs. of Fat in 30 Days’ post) in your book, so is a high-carb post-workout meal not recommended when following the low-carb diet?

    (For the record, my goal is to loose weight and I got 17% body fat)



  48. I remember experimenting directly with pgf-2 alpha injections, intramuscular and subcutaneous. In body builder circles (although not as widley popular as say steroids) it was said that it would destroy fat cells and trigger local muscle growth when injected directly into the target muscle. There probably is no legal way to get this product though (I had a veterinarian version called dinolytic), and there are good reasons, given how dangerous it can be especially to women. Some people also tried using DMSO as a delivery system instead of injection.

    While it seemed to work the side effects were no fun. Intense soreness in the treated muscles and it literally triggered diarrhea (not unlike this scene from dumb and dumber: ).

    Maybe this is a viable alternative, even if not as potent.

      1. A lizzle bit of curiosity and a large bit of insanity I suppose 😉 Unfortunately I didn’t really take accurate measurements of the effects like doing one side only (might be hard to correct later). It’s almost impossible to keep following a regimen like that for a prolonged period because of the side effects and the impractiality – injecting your self in the gluteus or thigh is one thing, injecting in the chest or bizeps is quite another, especially when it’s followed by intense soreness and a 2 minute window to get to the nearest toilet. The s.c. injections are another thing because you’d have to spread them out over the area a bit.

        I’m trying to dig up the studies again.

  49. “based on the writing of Dan Duchaine”…wow. haven’t heard that name in a while. my hand is now forced. i will buy the book. do you make any references to fred “dr. squat” hatfield?

  50. Starting Occam’s Protocol. Just tried your recipe from the book with the noodles, chili beans and tuna. Absolutely delicious.

  51. Tim,

    Thank you. I’ve lost 20lbs in 3 weeks on the diet, I look better and feel amazing. But, I still have a bit of this ‘double chin’ hanging on. Any tips or ideas on how to scare this thing away? Thanks again.


  52. Like most women, I have a few extra pounds I’d like to melt off my thighs. However, the review of this product on Amazon raises a question — one not addressed by your experiment. The question is, is this a temporary tightening agent that simply makes things firm up a bit while the cream is being used? Or is fat actually being metabolized and moved out of the area? Did you find the results were maintained for any length of time after you ceased using the cream? It’s not helpful if it’s not long-term — especially with a cream that costs $40 a pop.

    A quick internet search on aminophylline cream suggests that long-term efficacy and long-term effects have not been studied. Have you found this to be true. Also, is it absolutely specific to thigh fat? If so, how?

    Also, I second the request made above that something be found as to how it works on women vs. men. A man at 70 burns more calories than a woman does at 20, plus men tend to build muscle when women tend to store fat (adaptations from a few million years of saving the species — men fight, women endure the siege). So hormones make things react differently.

    So thanks for the insight, but if any more research is possible, it would be appreciated. I wouldn’t buy the stuff based on the success your success alone. There are just too many blank spaces in the info.

    1. I am a co-owner of a wellness spa. I have 16 years experience in the field and my mother has 25. I have never found an ingredient that works as well as aminophylline. That being said, there is also no “long term CURE” for this problem. We do cellulite treatments and have even been involved in working with them in a popular med/laser spa that shall go nameless. If anyone tells you it is a total cure, it is a sales pitch. They work if you work with them. We tell our clients, “this is a partnership, we can help you with the treatments (product and machine) you have to do your part by following through at home with product and other recommendations.” It’s the only way to see results….lypo isn’t even “FOR SURE” a lot of times the results aren’t what were expected.

  53. Tim,

    in your research, did you come across anything that would increase fat in specific areas, like a boob-job cream that actually worked?

  54. I am intrigued about this cream – I wonder how well it would work on belly fat. I am 2½ week into the slow carb diet + PAGG + kb swings 3 times a week at the moment. Things are not progressing quite as well as i had hoped it would though. (Yes I am eating enough protein, yes I am drinking enough water and yes I am eating early enough). I am guessing it is because I also have Scandinavian genes and is pretty lean everywhere except on my belly. I have lost 1 cm in belly circumference, which is not quite as much as i had hoped – I don’t care about weight so much (it has gone up 1,5 kg) since as I said I am pretty lean everywhere else. I plan on posting a full report with graphs, photos of each meal , stats and everything on my blog when the experiment is done (I like organizing such projects in 30-day chunks). The good news however is that I feel I have adapted well to slow carbing and my cravings are literally gone (they were worst on day 3-4) – I believe the cheat day has been key to the success. Also I don’t think it will be a problem to follow it after my project is done, which is definitely my intention. (Just tricking my brain by limiting the commitment to 30 days).

    Looking forward to the forum to discuss issues like these 🙂


    1. I’m curious about other people’s experience with SCD, too.

      I’m a 48 year old athlete, 148 lbs. at about 17%BF (I’d like to be at 10).

      I don’t eat red meat or fowl, but I do eat fish and eggs. I’ve been getting enough protein, eating lots of beans and veggies, taking PAGG, and added KB swings to my weekly routine (I’ve been doing the Barry Ross protocol for over a year and now deadlift 450+).

      I don’t have cravings for carbs, and on my splurge days (my 4th is coming up) I’m not wanting too much sugar or even too much food any longer… not even craving pizza like I did for the 1st two.

      I lost 3 pounds the 1st week, 1 pound the 2nd, none for the last 2… and my measurements haven’t changed. And I get REALLY hungry between meals (even though I eat until I’m quite full at meals).

      Not sure what the issue is. But I wish I could figure it out and change it so that I could drop some bodyfat.

      Clues, ideas, anything… anyone?

  55. Hey Tim

    Sort of related to thigh fat but not quite. Would you recommed following an Occam Protocol but also incorporating night time icing of the neck. Currently am 6′ 5 and 205 lbs. Thanks.

  56. Hello! I hope someone will be able to help me out. I read the 4HB book and went through this blog including people’s comments but I still can’t figure it out. It’s about cheat days. Do I *have* to massively increase calories? Or can eating some fruit, dairy and pasta (and keep total calories around 2500) do the trick? I had my first cheat day today and forced myself to eat chocolate and crisps but I feel a bit sick…

    If I don’t even feel like I want to have a cheat day what should I eat?

    Ideally I would love Tim to give me a quick reply but if someone can give me some good pointers I will be grateful.

    1. Hi Max,

      The point is to feel completely free and unrestrained. You should eat what you want and as much as you want. You certainly don’t have to eat garbage if you don’t want to. It is, however, important to ensure your calories are higher than the other 6 days.



  57. Hey tim, very interesting results. I have to say i am enjoying your blog and picked up both of your books. I really popped on here to say I like how you included both an affiliate link and a non affiliate its something i will start doing my self.

      1. I really liked the way you put the two links also. It’s a very honest way of doing it, and I think not like you need it but because of your honestly people would rather click the affiliated link.

        Should be getting your book 4-Hour Body tomorrow. Really looking forward to it. And well.. Thank you

  58. Hi Tim,

    I’m typing into my Evernote (Slow carb “rules,” Occam’s routine, various instructional bits from the book that I might want to pull up on my iPhone at the gym, restaurant or where-ever).

    It occurs to me that you are involved with Evernote. What about getting someone to create a shared 4HB notebook on Evernote that readers could access?


  59. Some things I wonder about:

    – How quickly does the fat return after disuse?

    – How long does one need to apply for lasting results?

    lso, it seems no long-term use testing has been done for side-effects I imagine?

  60. Cool stuff. When I reviewed fat burning creams last year on my blog, I mentioned one method these may work is via an increase in the release of norepinephrine. Unfortunately, when administered orally, norepinephrine can cause tachycardia (high heart rate), high blood pressure, and anxiety. Therefore, a transdermal application such as a skin lotion or cream, would have to be highly targeted to the adipose tissue underlying the area to which it was administered. When applied, the actual activity of the fat-burning enzymes (lipolytic enzymes) would be enhanced. Did you find much research on the norepi effect, or experience that yourself, Tim?

    1. Ben I was trying to locate where it was I started following you. It was just a small incomplete thought that kept bugging so I got to searching my archives. My research led me back to this comment. I just wanted to share how a small and simple comment can lead to a true fan. I think I’m neurotic.

  61. A really interesting post. It’s really hard for me to get that thin layer of fat to burn off my stomach area(as it probably is for most people) so this might be useful.

  62. Hey Tim.

    Question for you about thighs…. Chicken Thighs.

    Your most awesome book talks about using them as a good protein. I cooked a bunch on the George Forman grill last night and they seem to be very fatty. Do you recommend removing the skin?



    PS. Down 10 pounds and many inches in 2 weeks following your system to a tee. Thanks!

  63. Help! I’m in Week 3 of 4HB and my husband has, diplomatically, told me I stink! We narrowed it down to the garlic supplement in my AGG stack. I am…err, WAS using natural Factors Garlic Factors with 7400mcg Allicin, plus 880mg GarlicFactors garlic powder, 16200mcg Alliin, 15,500mcg total Thiosulfinates and 3500mcg Gamma Glutamylcysteines.

    I want to reap the fat-loss benefits of the allicin, but I’m just not sure being stinky is a good trade-off for being skinny! I also don’t want to spend a fortune sampling various allicin offerings to find the silver bullet. My next try is the one from the book – Vitamin Shoppe’s Allicin 6000 Garlic unless you tell me otherwise. If that doesn’t work, I’m afraid my AGG/PAGG will have to permanently drop a G.

    1. A recent study reported that whole milk, taken just before or with the garlic, prevents the garlic odor. Google garlic and whole milk. Not sure how much milk. Green tea may also work.

      I can relate to your problem because when my now-husband and I started to date he could smell the garlic on me, and couldn’t stand it. I ended up eating barely any garlic (or adding it whole to recipes).

  64. Tim

    It’s Mike from NZ. Don’t know if you remember but I sat next to you on the bus on the first day of RKCII training in July.

    Just started reading 4HB and if I had known it would be so great I would have asked a ton of questions on the way to our kettlebell training.

    One thing, can you remember who the kiwi guy is who put you onto kettlebells? Just curious since I am the probably the main supplier here and one of only a few RKC trainers in NZ so I know a lot of kettlebell users. If he’s played pro rugby here in NZ I will probably know him by name so just curious.



  65. Couple questions:

    ~Wondering if you know of anything that helps reduce stretch marks?

    ~My mother has lost 8 lbs in 2 wks on the SCD, but is having problems with very few bowel movements. She drinks tons of water.. always has. She eats veggies and beans (fiber). She is 49 yrs old. Any suggestions? Maybe pre/probiotics? I don’t know what to tell her.

    Love the book!

    1. 1. Vitamin E oil! Apply rigorously!

      2. Tell her to drink a couple of tablespoons of olive oil a day–it helps. If not, try herbal laxatives or castor oil.

    2. Maybe she’s getting too much fiber? I think too much fiber can cause constipation, but I don’t have any links, though…

  66. Hey Tim,

    I made a realization about the effect your books, the 4-hour work week and now the 4-hour body, have been having on people’s lives around the world…Especially my own.

    I wrote an article about it titled: THE TIM FERRISS EFFECT

    I included a link below (since I doubt an e-mail would ever make it’s way past your VA)

    If you have a chance, read it. I’d love to hear your thought.

    Thank you,


  67. Tim, LOVE THE BOOK.

    Am working on the Ice Age stuff now with my wife…

    I was wondering, after reading the KB chap if you are aware of the research that Dev Singh (who recently passed) and I did on the brain: we showed that optimal female body configurations (0.7 waist-to-hip ratio) activated the same parts of a man’s brain as drugs of addiction! More reason for the ladies to get swinging those bells. I also wrote a short piece for the CrossFit Journal on how functional movement (i.e. KB, squat, deadlift) create/produce functional (evolutionarily=mating) bodies. I took a ton of flack for that, how about you…?

    great book. Thanks so much!



  68. Hey Tim,

    I liked your book because it was a way of shortcutting through a lot of garbage and just looking at straightforward methods that worked. This feels unlike that, and perhaps that’s why it was a bonus chapter. You’re essentially suggesting unproven (sorry, but your testing seems limited) chemicals with possible side effects when I can solve the same problem through healthy eating and exercise. Seems like a no brainer to me.

    Speaking of which, 10lbs lost so far in three weeks of being on your 4 hour body diet. I miss fruit but, with the possible exception of my experiment with the world’s worst smoothie, I’m liking it. 9000 calorie cheat days are a good seller 🙂


  69. Tim,

    Can you recommend a neck icicng routine along with the geek to freek or Occam’s protocol. Would that shift the body to far out of a muscle rebuilding zone. You don’t practice brosciene but brawnscience my man.

  70. Hi Tim,

    Love the book and have a couple quick questions (I’ve searched forums, blogs, etc and couldn’t find answers.)

    1.) With the slow carb diet, I believe you say all veggies are ok. But some veggies have more sugars than others and of course those are the ones I like. I noticed the frozen stir fry veggies I like to buy have about 3 grams of sugar per cup. No sugars are added (per the ingredient list) but is this ok? I tend to like the “stir fry” veggies like bell pepers (Red, green, orange and yellow), yellow onions, squash, sugar snap peas, baby corn, yellow onions, etc. Its ok to go hog wild on these?

    1.) The cat vomit exercise (a crowd favorite). Can you do that standing up? I find it much easier to to do standing up. You don’t have to worry about arching your back or put straining on your shoulder joints. Same results standing up?



  71. Tim –

    I’ve had great results from your book – losing about 6-8 lbs in 2 weeks and looking noticeably thinner, but as soon as I started taking the Green Tea extract – 720mg daily at breakfast and 650mg Allicin 6000 garlic, I swear I gained all the weight back. Is this possible? I used the amount you mentioned in the end of the chapter. Is it possible to have the reverse effect or is this a short term blip?

    My eating habits have not changed and I’ve stayed true to the slow carb diet, although I’m worried about going nuts on the cheat day and have been fairly conservative in my intake.

    – M

    1. Tim,

      Been on the diet for just over 2 weeks now. I was wondering if people have had issues with constipation on this diet. My bowel movements have definitely decreased but so much so it is at the point I feel I am doing something wrong.

      Are there any common mistakes one may make on this diet which causes constipation?

  72. Tim,

    I know you said your Dad drank protein shakes (pre-made canned ones) but have you ever used protein powders for making your own shakes? Any you would recommend (or including recipes)?

  73. I have been on the 4HB for 2 weeks as of this morning. Up until this morning I have been a non-stop fan. I am 6’1″ and started at 193.4 pounds. I have lost 9.3 pounds and 6.2 inches in two weeks, and it has been the easiest diet I have ever been on.

    Today; however, I got on the scale and found that after Saturday’s cheat day (I have decided to take Sunday as a break from weighing and measurements) I had gained 10 pounds and an inch and half on my waist.

    I didn’t go crazy or anything on Saturday either. The first week I didn’t eat anything that didn’t have the word “Chocolate” in its name, this week I just drank a couple beers, ate some Mexican food and some ice cream. I am trying not to freak out, but can’t for the life of me figure out what happened. Any light you could shed on this?

    1. Please give it another week and report back. Too many variables, but I suspect it’s sodium/salt in something you ate. Please let us know in another week where you are. I wouldn’t worry — just stay the course.


      1. I am sure you haven’t heard this since the book came out, but– you’re right. I have re-lost those 10 lbs since Monday and lost an extra inch off my total measurements. It must have been all been water weight from too much salt.

        Thanks for the dialog!

  74. Hi Tim,

    You write that dairy spikes insulin extremely quickly. Thus we should avoid even a little milk or cream in the morning. But then you write we could instead drink a protein shake – most of which are either whey or casein. Whey is the most insulinogenic component of dairy. I’m not sure about casein.

    I’m worried that drinking whey in the morning spikes my insulin and prevents fat loss. Measurements in an otherwise perfect Slow-Carb-Diet have supported this. Over the last 14 days, measuring body circumferences with a tape as per your suggestion, I have actually gained fat on your diet (+ CrossFit workouts as before). I also believe I can see I gained fat, though this might be my imagination.

    What is your opinion on whey shakes regarding insulin?

  75. Hey Tim. I got you book right when it came out and I have had great results so far. Losing about 29 lbs in 1 month. I am curious if you have any recommendations on getting rid of “man-boobs”?

  76. Tim:

    Love the book. I just got it and have not tried anything in it yet, but I will. On a side note I love the photo with the hurly too cool I have been playing on a small team in the U.S. for a few years!

  77. I think this article has completely drained the market of Celluthin. Backorders until March. Any other alternatives for aminophylline? Maybe retail locations?

  78. just got the 4HB book and my wife and I started the slow carb diet on the 17th

    so far i feel great- built my “kettle ball” over the weekend

    QUESTION: I have psoriatic Arthritis and I take fish oil and Turmeric extract for the joint inflammation –

    Will the PACC stack offset the Turmeric or vice versa- my understanding the Turmeric can thin the blood a bit – not unlike garlic

  79. Never mind my black tongue comment. I attributed it to PAG because it was the first time I took it. Google provided me an answer. It was the pepto bismol I took last night hoping to prevent acid reflux from the ALA.

  80. Hi Tim,

    Have you ever experimented with ultrasonic cavitation?

    I’m from Buenos Aires, and this aesthetic treatment is the big hit of the summer. I’d love to know what you think about it.

  81. Hey Tim,

    Any idea when the results of the 5k to 50k chapter might be up? I’ve signed up for a marathon and started hitting the Crossfit Endurance classes, but it’d give me a lot more confidence to know that someone’s trodden the road ahead of me…



  82. I’m wondering if this cream would work on abdominal fat. I have the typical male belly/gut (getting smaller!). I’ve read that this fat is typically under the abdominal muscles, not on top of them, which is why it is dangerous. Would the cream be effective on it?

  83. Hey Tim,

    Really need your help!!!!! I didn’t get a response the last time…I am training for a marathon but following the slow-carb diet. I feel like this time during training, I have less energy and my pace/distances are suffering.

    Can you follow the Slow-Carb diet while training for an endurance event?

    1. Yo Tim,

      I’m an grad student studying persuasive technologies for health at Stanford and I look at how people interact with their health through technology. I have been a huge fan and have spread both your message and books to many of my friends in the area. I wanted a way to ask you a question and your blog seemed a good venue as other.

      I was fascinated by your dedication to researching then recording the minutae for ALL of the self-experimentation in the 4HB. In particular I am fascinated about your mindset and engagement through the entire process. There are a lot of mobile health applications out there that try to frame behavior change and health change but they don’t really hit the intrinsic / extrinsic change that you prescribe in your writings.

      Advice: I would LOVE any insight you had on HOW you started self-experimentation and the mindset of maintaining this strenuous habit. Also, how did you spread the word to friends who ARE health-interested but OTHERWISE inactive?

      Thank you for your time. And being an inspiration to mind & body hackers everywhere!

      Peace and love,

      – Frank

    2. I would read the section in the book about 5k to 50k. He recommends more fat, I believe, and not more carbs like everyone else recommends.

      Also, I went through severe carb withdrawal, and could not workout for the first 2 weeks of the diet. I’m back in action now and feeling great!

  84. I was interested in using the Aminophylline Cream on my chest. You tried the other cream on your chest but not the Aminophylline Cream. Will Aminophylline have similar effect on the chest?

  85. Hi Tim, I love the blog! Am yet to get my paws on that book of yours but it sounds invaluable – especially as I’m currently in training for my amateur boxing debut. No mean feat as I’m only doing it as a motivator to recover from a pretty savage calf tear (there’s nothing like the fear of having your face smashed-in to get you moving).

    I’m a strategic planner by day and I really appreciate your researched approaches to your subject matter. There’s so much to be said for testing!

    Anyway, keep up the good work! And if you happen to be in London in Mid August, look out for the City Warriors event at York Hall. You may even catch me mashing someone else’s face in 😉

    Liz 🙂

  86. I am a 48 year old female, 60 lbs over weight, and determined to be Fab by 50…preferralby by 49 in August!. I recently bought the book after seeing at who Tim refers to as ‘Dr. Two Fingers’ office in Kaysville, UT. I’ve been seeing him for neck and shoulder pain from a really old injury. I’m on day 3 of the SCD and have tried doing kettlebell swings with just a 5 lb. dumbell. I’m afraid of hurting myself and creating set-back. Any suggestions?

  87. I’ve been on the 4HB diet since New Years and I’ve not lost any weight. I have been eating cheese and drinking coke zero though. Could this be enough to prevent ANY weight loss? I’ve done an Adkins diet in the past and lost the kind of weight 4HB claims. I’m going to give it another week and report back.

  88. Hey Tim,

    I have a few questions that I was hoping you or someone reading could answer that I haven’t seen answered anywhere I’ve seen yet. Any info provided would be greatly appreciated…

    1) I’m trying to boost my testosterone and have been cooking my slow-carb meals with Kellygold Irish Butter. If getting butter-fat this way, how much should I add to my meals? 1 tsp., 1 tbsp., etc.?

    2) What’s the policy on almond butter on non-binge days? I know 5-10 almonds is permitted… Would 1 tbsp. a day be okay?

    3) As part of my alternative cancer protocol, I consume 5-10 apricot seeds a day. Will this harm my weight-loss progress?

    4) My father (who’s a Dr.) is concerned about me not getting enough “essential sugars” on this diet, so, I’m taking two pills of aloe vera supplementation in the morning, on his recommendation. Will this harm my progress?

    5) Freakin’ Whole Foods didn’t have any Brazil Nuts. Can you believe that?Anyways, I’m taking Selenium by supplementation as a result. I’m taking 200 MCG in the morning. Is this enough? At what point do I risk toxicity?

    6) I’m 6’1 and fluctuating between 205-213 Ibs. I’ve been on the diet roughly two weeks. I started at about 206. I figure it might take another month for some weight to come off, and because I’m lazy, I haven’t measured my arms and whatever. THAT SAID, I’m just curious if it’s possible to overeat on non-binge days on this diet, so that when I binge, there’s not enough of a caloric spike to cause a boost metabolism, and thus, I’ll just be getting fatter on my binge days.

    Whew! Okay, thanks a ton. 4HB rocks.

    – Ravin

  89. PLEASE HELP ME! I’m so frustrated and upset that I’m crying. I feel like cutting chunks of flesh off my body becuase I’m starting to believe that this is the only way I’m going to ever lose this fat. I think my body is absolutely incapable of losing this disgusting fat by any other methoc. It’s as if it is permanently attached to me by some force that I can’t reach.

    I’ve been religiously working Mr. Ferriss’s diet for 3 weeks. I didn’t really binge on any of the 7th days and still, not an inch and not a pound after the first week. The first week I lost 7 lbs. I suspect it was mostly water weight. And now since then – nothing!

    I am a mother of 6 children. My youngest is just 9 months old. I MUST lose at least 50 pounds. But I CAN’T

    I feel like such a failure! I feel so incredibly dejected! I can’t figure this out and I’m considered a super genius in my field (psychology). Imagine that!

    I read the story of the mother of 2 who lost 100 lbs. This was her comment, “If you have 100 lbs to lose and you’re not losing 5 lbs/month, you’re doing something wrong.” What?! PLEASE. Someone please tell me what I’m doing wrong.

    I know I sound desperate, but after trying so many different diets and eating plans and who know what else with no results (or negligible results) I am at my wit’s (and positive attitide’s) end.

    Does anyone have anything to suggest that might help me? Please let me know.

    With the Greatest Appreciation,

    Leila Bleich

    1. Hi Leila,

      Please share two days of full meal plans and snacks. Tell me everything you’ve eaten or had to drink in the last 48 hours. Perhaps I or someone else here can help.



      1. Hi Mr. Ferriss,

        Thank you so much for trying to help me. I don’t want to give up on this because of all the eating plans and diets I have ever seen, heard of, or tried in my lifetime (there have been many), this is the ONLY ONE that is designed for a human being who wants to live like a human being and not like a rabbit, a calculator or a science experiment. I so much want this program to be affective because I believe in it and I believe it can change my physical experience of life.

        So, here it is. All that I eat, every day the same thing. I hope this will shed some light on my unmeltable fat problem.

        I don’t have snacks because I don’t have much of an appetite now that I’m on your program. This is a monumental bonus.

        1. Within 30 minutes of waking I have a whey protein shake consisting of 30 grams of protein – mixed in water (similar to what you describe your father drinking in your book. I don’t use Myoplex because it’s not kosher).

        2. 2 hours later I have 3 eggs fried in a bit of macadamia oil with a tossed salad that is dressed with olive oil and fresh lemon juice and salt.

        3. About 4 hours later I have a dish of 4 dumplings made of minced turkey, spices and eggs. I also mix in about a tablespoon of corn flake crumbs to bind the dumplings (I assume corn flake crumbs made mostly of milled corn is ok). This is cooked in a homemade tomoto sauce which consists of just canned tomoatoes, some salt and spices. My legumes is about 3 tbsps. of red lentils boiled in water and spices.

        4. About 4 hours later I have broiled salmon cooked in teriyaki sauce and ginger with stewed veggies and lima beans.

        5. About 4 hours later I have 2 scoops of tuna salad made with 1 tbsp. mayo mixed with a large bowl of salad greens, tomatoes and cucumbers. The salad is dressed with 3 tbsp. home-made cajun honey/mustard dressing.

        Throughout the day I manage to pour into my body no less than 2 litres of water mixed with freshly squeazed lemon juice. And I also drink a few cups of herbal tea.

        That’s it.

        I hope and pray that this will be enough info to assist you in solving my problem. I am so looking forward to hearing ANY comments, suggestions, or corrections.

        Very Gratefully and Respectfully Yours,


        1. Hi Leila,

          I’d drop the cornflakes and any dumplings, assuming they have a covering on the outside. I also don’t see the legumes/beans here in any quantity, so I suspect you’re low on calories. Honey is not permitted.

          You also need to eat a real meal (not just whey) within an hour of waking.

          Hope that helps,


      2. Thank you very much Mr. Ferriss.

        I will alter my diet per your corrections and hope that success will follow. I didn’t realize that a meal was essential within the first hour in addition to the shake. Thank you for that clarification. Also, i missed the point (despite numerous re-reads of your masterpiece book) that increasing intake of beans of lentils is an important factor in boosting fat loss. I assumed that I would get enough calories from the protein I’m eating. I guess that was an erroneous assumption.

        This nutrition program is so radically different that it’s almost like learning a new language. Everything is foreign and the concepts fly in the face of all the conventional wisdom I have had programmed into me by well-intentioned yet misguided instituations of higher learning.

        It’s taking much concerted effort to understand how to re-program my mind so that I can begin to incorporate this new change of lifestyle. The absense of dramatic results is demoralizing, so your encouragement and kind advise is very deeply appreciated.

        It is obvious that you are a very busy man with many important demands made on your time. It is incredibly kind of you to give me guidance.

        I hope to report back with wonderful news in the near future.

        Be Well and Congratulations on what is truly a masterpiece.

        Respectfully and Gratefully Yours,


    2. Do I understand correctly that you didn’t binge on every 7th day? Just kept going with the routine meals? That’s probably your mistake then, it’s required to get your rate of metabolism up (see page 88 in the print version again). If you have been dieting before on other systems your metabolism could have already slowed to a crawl prior to starting on this system. The psychological effect is just a bonus and probably not even present in some people (the words “binge” or “cheat” throw them off).

      I know from a few friends that they can’t really enjoy and therefore don’t do the traditional binges (=junk food, soft drinks and so on) because they get a feeling of self loathing or just feel bad for “cheating”. These are usually also cases who have been dieting for ages and dealing with obesity for the larger part of their live. They certainly don’t get a kick out of the binge days, some now resort to a lot of white carbs, dairy, fruit and juice which seems to work as soon as the habit of counting calories is shedded.

    3. A book called, Woman, Food, and God, by Geneen Roth. It is not a religious book by any means, it’s just a book that goes a little deeper than the weight issue. Because anyone who has ever carried that much weight around for that period of time knows that it’s not necessarily about the weight, while at the same time not not about the weight. A paradox, I know. It’s just that hear some self-loathing in your post and I’ve been there. And I’m sure you are a wonderful psychologist, although you may not feel that way right now, but you know what they say – “healer, heal thyself.” If you can get to the bottom of this, you will be able to help many, many people.

  90. I too have been on the Slow Carb diet for almost 3 weeks and I weigh the same. I have been very strict, with the only deviation being I don’t eat within an hour of waking up, I eat within 2 hours though. (long story) And, I put skim milk in my coffee. Also, as I don’t eat meat I’ve had to rely on eggs, nuts and the occasional sushi for my protein.

    Other than that I’ve been a good girl. Really.

    I’m really surprised because I have **dramatically** changed what I eat. I almost exclusively ate carbs and dairy (I’m a vegetarian who hates veggies). I’m trying not to be demoralized or discouraged, but it’s hard.

    I would really appreciate any suggestions, any help, any encouragement!


    1. Dixie, you’re breaking a few cardinal rules. Changes:

      – No milk

      – Eat within 30 min of waking

      – Sushi has rice — no good

      Being a vegetarian makes this all harder, sadly.


      1. But Tim, having cut out almost all dairy and almost all carbs, shouldn’t there be some change?

        Not that long ago I was a personal trainer with the bets delts you ever saw. And now I feel like the frustrated woman who wants to chop off her flesh. I could really use some vegetarian protein meal suggestions, other than eggs and tofu. Can I use protein shakes as the protein portion of meals? Protein bars? I have eaten tablespoons of almond and peanut butter for protein fixes, as the book suggests, but now I’m not sure if that’s OK.

        Tim, I’ve been trying so hard, and am despondent.

        This is my not-so-twisted cry for help!

      2. I am a vegetarian as well. I’ve had some success after 3 weeks (no supplements (other than whey protein)… yet). Here are my protein fixes.

        – low fat (Hood) cottage cheese for an excellent lo fat, low carb, high protein boost.

        – egg whites (I add them to dishes, even chopped in soup, not noticable, instant protein)

        – veggie soup (big batch in a crock pot)

        – canned beans (drained and rinsed for 40% less sodium) can be kicked up MANY ways. Try some good balsamic on black beans

        – Chobani plain no fat yogurt, yes, dairy, but wicked low in carbs and high in protein.

        – (I haven’t used these on the diet but,) Quorn naked (fake) chicken do contain starches, but only .5g of sugar.

        – Indian recipes for lentils (high protein)

      3. @Dixie – sometimes some really small changes can make a world of difference. I was eating perfectly, except my almond butter had wheat germ mixed in (I didnt realize it at the time). Stalled me for a week. Dropped the wheat germ – saw significant changes in 24 hours.

        If your body is having a negative reaction to the lactose – even very small amounts can screw up your system and stunt everything else your doing. It may be causing inflammation in your gut which screws up how everything else is processed.

        Good luck!

  91. Hi Tim. i’m loving the book, and i’ve been reading and re-reading for over a month now. I have a question about cholesterol, though, and i’m sorry i’m posting it on this article. It’s just that i’m eating a lot of eggs now, and it’s making my mom worry about my cholesterol, since my brother’s was high. I know you used policosanol with niacin, an orange, and chromium polynicotinate, but i’m not interested in the geek to freak workouts at this point. is there any way you would suggest to lower cholesterol, if for nothing else but to make my mom stop worrying?

    i’m on week 3 of slow-carb, -2% body fat on an omron BI scale, and week 2 of Occam’s Protocol, which is why i’m not saying the weight number, since that’s not my goal. Any information you can give me would be great, or any of your other readers. thanks for everything.

  92. Tim –

    I’m week two of the 4hb diet and, while my diabetic coma (hyperbole, no worries) on Saturday was pretty amazing, I’m having some problems with my sweet-tooth during the week… I’ve picked up the Jello you’ve mentioned and enjoy my one diet soda per day, but I was wondering if (read hoping that) Stevia sweetener might be the exception to the no-calorie sweeteners rule, for my coffee and tea and such. I know it’s probably a big no-no, but I thought I’d throw it out there.


  93. Apologies if off topic. Was anyone else as interested as I was by the “Creativity on Demand” bonus chapter? According to Johann Hari, Provigil makes you more alert, effective, creative, focused, and overall more able to get things done. All this, and the only side effect is decreased appetite (no caffeine-jitters, nausea, organ damage, etc.) Of course, a prescription is required, and we don’t know Provigil’s long-term effects.

    Does anyone have personal experience with Provigil? Does it really deliver everything that the author promises?

    1. Eric, I have experience with it. It gave me one of the worst migraines of my life (I don’t get migraines) for a full day. Granted, it helped me overcome writer’s block I’d had for 2-3 days, but I wouldn’t use it again. I’ve since found yerba mate tea and better writing process to be more effective.

      1. I’m very interested as well in the bonus “Creativity on Demand” chapter.

        I’m not sure I’m ready to pay the cost of Provigil (generic name: modfinil):

        especially if not paying with health insurance.

        For a first go around I might try the “1) Piracetam

        2) CDPCholine 3) Either sulbutiamine or pyritinol” as recommended by a poster on the ImmInst community. Not sure of a good source to buy them from yet. Any 4H peeps have experience with these?

    2. Hi Eric and Tyler,

      I’ve experienmented with a few of the smart drugs you mentioned-

      Piracetam made me feel literally as if I was going mad, it was awful! plus headaches but a very nasty “out of my head” feeling.I dropped it immediately and would not use it again.

      Provigil-I’ve used a form called “Olmifon” tecnically adrafinil not modafinil-it’s great, no jitters just a very good aid for calm focus-I did get a slight headache towards the end of the day, but nothing major and I’ve had no trouble sleeping with it.It is very tough on your liver though, if you wanted to use it regularly -get regular liver enzyme tests.

      I’ve also used choline as Twin Labs “CholineCocktail” which was good but not so good that i kept it up.

      I have also used deprenyl as Jumex and I would recommend it as part of a life extension plan -but you are going to have real problems getting that in the US.

      Remember, this is obviously completely subjective-I know people who regularly use piracetam with no ill-effects-but it is very much not for me!

      I got my neutraceuticals,with no prescription needed from

      They are great I don’t know if their prices are the most reasonable but they have everything and they are fast and discreet,they also have great archives of articles and forums, where you will be able to ask more detailed questions.I don’t know what their policies are on shipping to the US,I’m based in Switzerland, which doesn’t even come under EU regulations and they will receive packets from anywhere!

      As you already know about imminst

      I would also point you towards “the vaults of erowid” website-lots of experiments with all sorts of drugs but they have a great forum on nootropics as well!

      Hope that helps.

      Happy hacking!

    3. I have been taking Provigil for years. Works great, but now on Nuvigil which is even better. Nuvigil is distributed more throughout the day than Provigil. I take this for mild narcalopsy. Doctor told me they give this drug to our pilots that have to fly long distances to help them stay awake. I wish I could say it helped with no appetite, but it hasn’t had that affect on me.

  94. I’d like to see more troubleshooting info for the diet – judging by comments I’m not the only person who has followed the diet strict enough to expect results but have seen no improvement.

    The only thing i can think of is that I’m eating too much or too little, but except for a little shredded cheese on my eggs I have eaten only Tim’s allowed foods, and he says you should eat as much as you want. Has anyone else found greater success after eating, say, more protein?

  95. Hi! Quick question:

    am I compromising by having tomato sauce with my meals, and eating raw sweet peppers (in salad)? Are beets ok? These may seem like preliminary questions, but I would love to know…thnks

  96. Tim, really think you should have one of your VAs do an FAQ for all the questions the 4HB is generating. I’m seeing lots of the same questions over and over.

    Good book by the way, love that your writing pulls the little wooly strands up from our sheepie eyes so that we may see the endless opportunities that this world presents to us 🙂

  97. Good stuff…….now if only they had a cream to add muscle . . . . . but Question tim any ideas on how to make money as a high school student with working little hours do to sports???

  98. For Rachel asking about sugar alcohol, the Policosanol in the PAGG stack is a blend of a few different wax alcohols, including sugar cane wax alcohol.

      1. Actually, you might want to try them … or have someone you know with poor muscle tone try them while you monitor. I bought a cheap brand at Payless Shoes about four months ago, after I’d asked my chiropractor’s opinion. I was quite surprised when she told me they did seem to help certain muscle groups, basically causing them to make minute balancing movements, sort of like exercise and Bosu balls.

        I’ve been wearing them most days of the week, with my regular orthotic inserts. Nothing more strenuous than walking, mostly because I was concerned about injuries and my balance (I’m a 51-year-old woman who’s already had one bad bone break due to osteoporosis.) I’m amazed to say that there is a noticable improvement in the backs of my legs, up into my glutes. In addition, standing for long periods of time (such as while washing dishes, or waiting in lines) hurts less, because the thicker soles act sort of like gel mats/pads.

        I’m now curious what benefit they would be to people with better muscle tone and more vigourous activity … and I hope to soon experiment on myself 😉

  99. I love the science, but too many people look for the spot reduction instead of the health increase of reducing overall body fat.

    As Covert Bailey used to say: “If spot reducing worked, fat people who chew gum would have skinny faces”!

    -Keep up the great blog posts Tim.

  100. Hmmm. I just googled and found this:

    “So how does aminophylline fight cellulite?

    The claims are that aminophylline applied topically to the skin dissolve fat on contact.

    Is this true? Well, not necessarily. Aminophylline when applied topically works to dehydrate skin. It reduces the appearance of cellulite by eliminating excess water in skin so that cellulite affected areas appear firmer and smoother. It’s sort of like taking a diuretic to lose weight — it’s not really fat that you’re losing, but water.

    Cellulite treatments using aminophylline must be used on a continuous basis to maintain desired results. Once use is discontinued, any water ingested will be reabsorbed into the cellulite affected area. So the changes aminophylline causes in your cellulite are definitely temporary.”

    Excuse me for being sceptical, but…how do you know it’s fat and not water you’re losing, Tim? And how do you know the results are anything but extremely temporary?

  101. Hi Tim, Quick Question Re: Slow Carb Diet

    I am 3 weeks into the slow carb diet…have lost 4.5kg’s so far BUT i have bad constipation….what would you suggest to remedy this?


  102. Hi Tim,

    Question: When following the slow carb diet, should we be using the strategies from the chapter “Damage control” during the cheat day?



  103. Hi Tim,

    Question: When following the slow carb diet, should we be using the strategies from the chapter “Damage control” during the cheat day?



  104. Hey Tim, 2 quick questions.

    Is all dairy bad? I have a hankering for string cheese.

    I’m 6’5″ and now weigh 205 lbs. I’m around 18% body fat. I’m losing around 2-3 lbs a week. Does the loss progress slow closer to 12%,, or am I doing something wrong?

  105. I loved the book and against your advice I poured through the whole thing in a couple of days and then convinced my wife to join me on implementing the diet. I began on January 3 at 6’3″ and weighed 202 and my wife was 6’0″ and weighed 186. We both lost 6 pounds the first week, but she has stopped at 180 and I am continueing to lose about 1 pound a day on the non-cheating days (gaining 1 pound on the cheating day) and weighed in at 189 today (13 pounds lost in 16 days). Like you, she had a Diet Coke problem and scaled it back to 2 cans a day, but after weighing in today at 180, she is going to try and go cold turkey. So far, I we are eating the same meals and the only real difference is the Diet Coke and unsweetened tea she drinks and I was able to stop my Mt Dew cold. Neither one of us has exercised during this 16 period, I never did but she worked out 5 days a week. Is it possible the Diet Coke is disrupting her system to the point of interrupting the entire process?

  106. In shopping for allowed items on the Slow-Carb diet, I have noticed that sugar shows up as an ingredient in many unexpected places. However, if the item in question has zero or almost zero carbohydrates, is the trace amount of sugar still an issue? For example, I have seen sugar in the ingredient list of my Allspice, fish rub, canned beans, and some frozen vegatables. Sometimes it states “Contains less than 2% of sugar.”

    Similarly, are things such as citric acid or calcium disodium allowed?

  107. Thanks for this book Tim. I’m 3 weeks into my 30 days of mass gaining. I’ve put on 13 pounds, added 40-60 pounds per lift on the machine exercises.

    Weighing in at 161 right now, eating about 200 grams of protein a day. Which translates into roughly everything in the fridge >:D

  108. Thanks for sharing Tim; I’m a big fan.

    1. Any ideas on reducing/eliminating gas from all the legume ingestion?

    2. Would you recommed a high fat intake? (i.e. coconut oil & extra virgin olive oil)

    1. Hi Erin,

      As far as the legume question goes. I’m fairly sure that it was mentioned in a different post to soak them overnight in water, and then drain the water in the morning. Hope this helps!

      – Josh

    2. Try a probiotic. I have taken Garden of Life Primal Defense Ultra for 3 years, to boost immunity, for another condition I have. For me, it has virtually eliminated gas and keeps me “regular”. I have been on SCD for 2 weeks- no change in the above stated benefits. I hate beans ( texture issue) but am eating them and have had not problems with gas or constipation that some people are complaining of.

  109. -Tim

    Any suggestions on helping to diminish stretch marks? I noticed it’s one of the few body problems relating to weight that wasn’t touched on in the book or bonus chapters. I’m assuming it’s futile, but hoping you might have come across something in your research.

    Thank you for your amazing books!

    1. Hi Erica,

      I haven’t found anything that actually works but I have discovered that DermaBlend will cover it up. You can’t even tell they are there. It’s an extremely thick “makeup”, comes in several colors. I use a bit of sunscreen with it to “thin” it out for application. It’s water proof and sweat proof. It doesn’t come off until you take it off. Hope this helps!

  110. Tim,

    This has probably been asked already, but I haven’t noticed it. Is turkey okay to eat on the Slow Carb Diet? I figured that maybe it is just not something you like so you didn’t mention it…but maybe it’s not worth eating contrary to popular nutrition advice. Haha. Thoughts?

    1. Hello Tim:)

      I love your book, it is FASCINATING. I just started slow carb Monday. I have a few questions for you (or anyone else who might know) and I will try to keep them simple.

      – you say to have avocado for only one meal a there a certain limit or amount? whole, 1/2, 1/4?

      -is there a limit for cottage cheese? (in a serving? and number of servings per day?)

      -You mention full cream for coffee compared to milk, is there a limit ( I saw that someone on the blog posted 2 tsps) but wasnt entirely sure.

      -Is there a big difference between using regular sweetener (vanilla flavor @ starbucks) and sugar-free sweetener?

      -You mention getting salsa with no added sugar, so I am sure that would apply to marinara sauce..but was wondering if there is a specific sugar limit (for example, I used a marinara sauce that had 6g of sugar) also if there is a portion/serving limit?

      – Do you recommend use of the Celluthin on other parts of the body?

      Thank you very much!!!!!!


      Also if anyone has answers to my questions I would greatly appreciate your ideas:)

    2. I am not sure if there is another forum to share recipes..but I thought I would share some of my ideas here. (and if anyone knows of the link to a specific forum for sharing recipes please let me know).

      I love food so much, especially carbs and dairy, so I have tried really hard to think of meals that would work for the slow carb diet. Here are some of my ideas:

      Ceviche style Tuna

      -canned tuna (I prefer albacore) in water

      -lemons (I dont really measure..i just go by taste, but use about 4-5 lemons for every 2 cans of tuna) the lemon helps to offset the strong fish taste

      -corn- (about 1 can of corn per 2 cans of tuna)-I like alot of corn it adds a great snap


      -chopped onion

      -chopped bellpepper

      -chopped tomato


      -chopped avocado

      -cucumber slices or carrots for dipping (since we can’t have tostadas, chips or crackers)

      Add tuna to large mixing bowl, squeeze lemon juice onto tuna, then chop veggies, so the tuna can marinate in the lemon juice, add in all ingredients, salsa to preference, and avocado last. Slice cucumber and leave separate along with carrots and use to dip into tuna.

      * a few concerns :

      -corn, I am not sure if that is an approved vegetable, or if should

      be limited

      -tomatoes & avocado – Tim says to only include one serving per day

      -salsa- only salsa with no sugar me homemade salsa

      makes a big difference, a friend of mine, makes it and sells


      Spaghetti & Meatballs (without the spaghetti=)

      -I used turkey meatballs (Tim mentions Turkey sausage as being okay, so Im pretty sure, this is okay, also, he says grass fed beef is okay, so regular meatballs would work




      -italian seasoning -red pepper, oregano, mix -optional

      -fresh basil-optional

      -marinara sauce (i used roasted garlic marinara)

      I sauteed the zucchini, onions, and mushrooms in 2 separate skillets, because I wanted a lot of veggies and and they cannot be piled on top of each other in order for them to sautee well (especially zucchini), there should be a single layer. After the veggies shrink I combine them into one skillet. I used frozen turkey meatballs and cooked them separately, first alone in pan, 2-3 minutes and added italian seasoning. Then added the marinara sauce and let it cook for another 15 minutes. Lastly, I added the sauteed veggies, mixed everything together, garnished with fresh basil (I love basil, this really adds to the dish). I believe you can also add Parmesan cheese, Tim mentioned that somewhere in the book.

      *some concerns- marinara sauce, just like salsa, has sugar, be careful in selecting.. I am not sure yet, if this is entirely okay to have yet.

      Fast Food Option- El Pollo Loco

      -Grilled Chicken Salad (LIGHT cilantro dressing) I ask for extra cilantro in the salad as well

      – small side of pinto beans

      – very good meal – tasty & filling

    1. Seconding this. I’ve been fasting two days a week for the last month and the lower-body fat has been coming off dramatically. I also walk about 2 miles twice a day. I’ve been pear-shaped since puberty– like really, really pear-shaped, with serious saddlebags– and when I’ve lost weight (I’ve lost the same 30 pounds twice in 10 years), it’s been from everywhere but my thighs. Fasting does slightly elevate growth hormone, so perhaps this is part of how it works.

  111. Oh Tim, I need help.

    I’m 3 weeks in and haven’t lost even 1 pound. I conformed to the diet except for not eating within an hour of waking, putting a teensy bit of milk in my coffee, and eating sushi as my protein at lunch.

    I am really discouraged and sad after working and trying so hard. (All I ever ate before were carbs.) Is this just too hard for a vegetarian?

    Please, what are some non-egg, non-tofu, non-fish protein items I can eat at my meals? Can I eat a protein bar, drink a protein shake?

    Please please please help me. I work at MTV and (per your book) I told everyone I was on this and they’re all looking to see if it works. I don’t want to let you, them, and myself down.

    Thank you!


    1. Hi, Dixie. I also have trouble with making two of the changes that you mentioned (at least in a consistent basis). Why don’t you implement those changes for a few days and see whether they result in weight reduction? Do let us know how things work out.

    2. I think Tim says no dairy (except 2tsp of full cream) or rice for a reason. If you don’t follow the basic rules it just isn’t going to work.

      You might want to check out Gary Taubes books (they are all about the science) “Why We Get Fat: And What to Do About It” and the more academic “Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health”.

      My lame layperson’s explanation is that once we eat something that gets our insulin going it is a done deal. Doesn’t matter if it is small infraction – it is not a volume game.

      Try cream (it is great and you don’t even need the 2tsp), re-read the chapter for the Vegetarians – “The Meatless Machine I& II’ (I didn’t read them because I eat meat).

      Good luck and don’t give up. Stick to the ‘laws’ and see what happens!

  112. I highly disagree with spot reducing saddlebags unless they stick out like hell crazy (which is extremely rare). Overall fat loss is usually all that’s required, or spot reduce the waist. Reducing saddlebags means less curves.

  113. Hi Tim,

    The slow carb diet has completely killed so many of my bad habits. I’ve saved enormous amounts on coke and energy drinks and I’ve lost all my flab from my neck, chest, legs etc. So thank you!

    I’m having one issue though. The SCD has clearly demonstrated it’s effectiveness in every area of my body except my abdominal fat. Although it has reduced, my ab fat loss has come to a stand still for the last three weeks. No inches lost. There’s just this miniature bubble of ugliness relentlessly hanging around.

    I’m following the SCD almost exactly but with the addition of Occam’s Protocol meal frequency and an emphasis on high protein meals (A lot of meat and low-carb protein bars). I’m not having any cheat days or cheat meals whatsoever. Also, I’m using the protein shake recipe you mentioned in Neil Strauss’ schedule as a breakfast replacement.

    Do you have any tips for getting rid of stubborn ab fat? Is Celluthin recommended for use on the abdomen?

  114. Hi Tim,

    Your blog post must have caused quite a rush for this product on Amazon… Only back in stock on Feb 14, just as I found a SF contact willing to forward this to the UK. Oh well, enough ‘overall fat’ to get rid off in the meantime 😉



  115. I hope this is a helpful comment. I don’t hear too many people frustrated about their results discuss the sharing/challenge strategy of the diet – find someone to do this with you and/or tell everyone what you are doing. This is hard and some people need help and encouragement or simply peer pressure. I truly believe Tim’s strategies work so it just takes patience for those not seeing fast results. Get help from friends, find comrades to join in the process. Good luck!

  116. Hey Tim.

    Interesting information and research here. On the topic of spot reduction, is there anything men can do for gynecomastia? I haven’t heard you cover this topic in the past, but would be interested in your thoughts. Have a slight case and I didn’t know what my options were (besides surgery)…and this post of spot reduction got me thinking.



  117. Hey Tim,

    Thanks man

    The book hit so many high notes for me

    Especially the Brazilian NUT arc

    nice to hear that other guys like toys and hacks

    mental alchemy since day1

    my dance dance revolution is leaning against a 16kg kettle bell

    the scouba is charging, innertalk subiminals are playing in the background and the laser is humming-

    if you really ARE interested in cutting edge peak performance and human potential (just guessing here)

    How bout this

    become taller , breathe deeper (increase your measured lung capacity over 10%) be more limber, more functional and naturally perform better at any activity in less than 10 minutes Via, a pain erasing, dynamic and oh so sweeet manual therapy!!!

    Dare ya!

    check out

    Advanced Biostructural Correction


    Dmitry Lang DPT

    Doctor of Physical Therapy

  118. Tim – no need to comment but I just wanted to note that the week I followed the SCD exactly, I had results. The tweeking I have done since stopped the results. I do not consider myself on the program unless I am doing it all. So to all those who say they are not getting results, that may be an issue.

    Myself, I will consider tweeking until I find a combo that works for me. I am a middle 50s female who had weight loss surgery that needed to be reversed so am still finding my way back into mainstream foods. That said, the scd is not that far from what I eat anyway so I will follow it again when ready.

    I do realize that I have to learn and study the tweaking for myself since I live out of the US, move between countries, and am not sure how to adjust for time zone changes.

    But thanks for the info and the inspiration.

  119. Hey Tim …I love the book, the slow carb has been tremendous. I’m down 30 lbs…..but,…any tips to get rid of the man-boobs? Help.

  120. Tim,

    Just finished my 98 pages for Rapid Fat-Loss. Got my PAGG supplements today, getting started with everything Sunday 1/23/11. I know it’ll be awhile before you get to my comment (all things in moderation?), but I wanted to say that although people have been telling me about weight loss methods my whole life, the way you presented things in the book really struck a chord. I haven’t been this excited about fat loss in forever. I’ve been seeing a trainer 3x a week since Sept 2010 and haven’t been paying attention to nutrition at all. Needless to say, no weight loss has happened. You won’t see me type this anywhere else in public, but I’m at 562 lbs. I don’t really feel too bad about it anymore since I know that number will be irrelevant in a few months, years, decades.

    Thanks and keep in touch (if you have the time),


  121. Hi Tim, any tips on reducing love handles? Bdw great book. Started flowing your advice and feeling great.

    Good work. Keep up. From Maldives

  122. Hi all, I am currently on page 70 in the book, finishing the introductory chapters. My most urgent need is to increase my overall energy level. I am pretty fit and sleep a lot. Which chapter should I pick? I always thought that the key to maximising one’s energy level is learning to breathe properly, but surprisingly and disappointingly there seems nothing on the subject. (The Houdini chapter doesn’t help.) Which chapters do you recommend I check out? Or do you think that learning to breathe properly is overrated?

    1. One thing Tim mentions if you wake up feeling really crap is to eat two tablespoons of almond butter before you go to sleep. It is REALLY working for my husband and always woke up feeling like he could sleep for another 5 hours!

  123. Hey TIm!

    SAME QUESTIONS AGAIN: really would like your input!! please please please take a second to answer and I feel like this question would be relative to your other members as well. I am STRUGGLING through this marathon training on the slow-carb diet.


  124. Hey Tim,

    3 small questions (sorry for commenting in an unrelated post):

    1) Is mustard, for example, allowed in the Slow Carb Diet? I find it hard to eat spinach and others without some kind of dressing.

    2) Do you recommend eating spinach in raw state, or cooked/steamed?

    3) Are the Damage Control techniques cumulative? For example, let’s consider:

    A) Doing exercise 90s before binge

    B) Using PAGG/AGG

    C) Coffe + grapefruit juice

    D) Using CQ

    Do we do one of these options on each binge meal or more than one at once? How many do you reckon is the MED? Should I experiment?

    Thank you, and naturally congratulations for such a fantastic book.

    Thanks to you I just found out I have SAD, am an onset insomniac, have muscle imbalance, train too much, and found the solution for most of these problems.

    Once I get my body handled I aspire to become the second caucasian yabusame in record time 🙂

    1. Vasco,

      I dieted successfully using real mustard, that only contains mustard seed, vinegar and salt – but there are a lot of “mustard-like-sauces” that contain lots of sugar. Watch the label.

      All the best


  125. Tim, you have some good info for people and I enjoy your latest book, but posts like these make me wonder which is the oldest profession, prostitution or snake oil salesman, jk

  126. Hello Mr. Ferriss,

    I was going over the supplements list in the “How Did I Do It?” chapter of the book and I got everything on the list, except I ordered NO-Xplode’s version without caffeine, but what I am not sure I understand is why have you used Slo-Niacin and ChromeMate? Could you elaborate on this? My understanding is that both supplements are designed for cholesterol and blood sugar control, but what do they have to do with gaining muscle?



  127. Hey Tim,

    The book is great, and it’s nice to see that you actually DID all of the things in the book, and MORE!

    I have done a lot of other work out programs from P90x to an LL cool J workout lol. Your workouts have been great, but I just wanted to let you know what I liked about the other programs that I haven’t found for yours yet. I’m only telling you this because I think others like me, may also like benefit from this, and it may help your sales in the long run.

    If you were able to make a check-list/ to-do type list where you list the exact workouts, and days to do them, as well as how many times. Then we can all just check the boxes, and it will keep us organized and on schedule.

    Hope this helps, and if other reading this would also like something like this, please comment so Tim knows.

    Keep up the good reading material Tim, I’m excited to see what you come up with next!

    Life is good!


  128. Hi – does anyone have any experience with GENR8 Vitargo S2? I ordered this supplement drink before I heard about and started reading the four hour body book. I am wondering if it would work with the diet and exercise regimen.


  129. Tim,

    I came across this article because I did a google search to see what you had to say about the niacin flush. Internet access has mitigated many a would-be panic attacks. I dropped my dosage to 250mg and consumed with food… MUCH better.

    I’m actually writing to add a tip for those dealing with sweet tooth issues. I’ve found that brewing green tea is pretty impractical, so for the past several months I’ve been putting green tea powder in a gallon of water and freezing overnight. In the morning, I have a to-go container of icy matcha, which has essentially eliminated my need for coffee. Here’s my latest hack: 1-2 tablespoons of unsweetened cocoa powder added to the water not only lets me delude myself into believing I’m drinking a chocolate shake all day, it has an AMAZING impact on my mood and has helped 100% diet adherence become easily doable. Full disclosure: I also typically add my glutamine, red wine extract, and probiotic to this concoction. Carrying a gallon of cold swamp water around the office is simple and makes me feel too damn good to not do everyday.

  130. Am I the only one who has not lost a pound or any body fat. I am following this – or at least I thought I was – with one exception 3 glasses of wine at night. Is that the issue?

  131. Very interesting post, Tim! As soon one pointed out mobilizing fat into free fat acids is one part, but you still must be caloric deficit one way or another to get rid of the fat– unless you’re a ketogenic diet.

    What’s the chance you could test the following:

    1) Test to see if you are in ketosis

    2) If you are in ketosis, eat a bunch of carbs to get yourself out of ketosis.

    3) Repeat the experiment above

    Thinking about this practically any freed up fat would have to get processed in the liver into ketones or stored elsewhere as fat. If you’re seeing a significant level of fat loss, you maybe able to track it in your urine as excess ketones.

    Alternatively, you can also measure your lipid panel before, during, and after the experiment. Spot reduction that re-distributes fat would still be a good thing as the fat may end up in areas that tend to lose fat easier.

  132. Help with PAGG dosages – What is the dosage for AGG and PAGG?

    I used your tools and tricks link and now have the following:

    Garlicin – 350mg

    Green tea extract – 750 mg

    ALA – 100 mg

    Poli – 20 mg

    Do I need to cut the Garlicin and Green Tea pills in half (capsule by the way) or am I taking these as is? Sorry for the q – new to supplements but love this approach.

  133. Hi Tim

    I’m starting out on the 4HB – love the book, your writing style is really entertaining and bloody hell mate power to you for the ice-baths…

    Quick question for you; my boyfriend is a police officer and thus has crazy shifts which change frequently –

    I normally pack his food and just adjusted it for the SCD (strictly), but will it matter if he cannot eat regular meals during a 10-hour shift, and has to eat when possible?

    Also we already do cross-fit class(1xweekly) and BB.Insanity (2-3x weekly) – is this too much, should we cut back?



    1. He already mentioned adding more magnesium, etc. Scroll up the page, and you will see his answer. The quicker way is to use the “Find” function of your browser and type in “constipation.”

  134. Does anyone know if aminophylline is patent-encumbered?

    I’ve been concerned for a while that too much of humanity’s collective medical research budget is focused on patentable stuff for obvious economic reasons.

    Is there some charity that I could be donating to which specialises in world class research into unpatentable treatments? Drugs that have passed into the public domain, vitamins and amino acids, etc. etc. etc.

  135. Up 3-5 lbs in two weeks on Occam’s, including two days eating basically nothing due to a cold / sore throat. Just today feeling like I can actually eat as much as I need to without it being torture.

    Hoping for some clarification on the ab workout. For the crunches, should we be failing around ten reps, and adding weight to keep that failure consistent? If not failure, whats the protocol for adding weight to your hands?

    My real issue is cat voms. After exhaling fully, there are two distinct ways to ‘pull your belly button to your spine’, and I’m not sure which is correct. If you seal your airway and try to breath in by using your diaphragm, your stomach will pull up due to the vacuum effect of your lungs. Alternately, you can continue flexing the muscles you use to press air out of your lungs from the stomach up.

    Thanks for a great book!

  136. Hola Tim ,

    Tengo 30 años y entreno hace más de 10 , compre tu libro para kindel el mismo dia que salio a la venta ,el 4HB esta lleno de información muy interesante que en muchos de los casos era totalmente opuesta a lo que yo pensaba . Me gusta la idea de hackear mi sistema para ver y docuementar los cambios asi que decidi seguir el Low card diet y hacer el occams protocol según el body composition monitor del gym comencé asi :el 16/12/10 mi peso era de 101.7 kg grasa 20.7 kg masa magra 81.0kg agua 59.3 kg hoy mis medidas fueron peso 97.5kg grasa 18.8 kg masa magra 78.7kg agua 57.6 kg.

    Estoy desayunando a las 10 am menos de 30 min después de levantarme 3 huevos revueltos con 2 tajadas de jamon y un café sin azúcar y 3 nueces de brazil para elevar el nivel de testosterona

    A media mañana tomo un scoop de whey

    A las 2:30 almuerzo menestras lentejas frejoles o quinua con media pechuga de pollo y tomo otra taza de café

    A las 5:00 tomo un scoop de cell mass

    A las 7:00 tomo un scoop mas de whey (si es dia de entrenamiento)

    Alas 8:30 como por lo menos 200gr de proteína (beef chiken pork fish) y media lata de menestras frejoles o lentejas (conservadas en agua y sal) o quinua.

    Antes de dormir me tomo una copa de vino (malbeco merlot) y 3 nueces

    Adicionalmente suplemento dos capsulas de aceite de bacalao y una capsula de te verde en la mañana y en la noche me ducho con agua fría dos veces al dia y tomo mas de 2 litros de agua .

    Los sábados que son mi day off tomo cerveza toda la que puedo y como toda la comida chatarra que se me cruza .

    En lo que respecta al entrenamiento (occams) estoy entrenando al fallo 5/5 controlado por cronometro hasta que no puedo mover mas el peso (hoy hice A3) he aumentado los pesos considerablemente (no te aburro con los números) Pero según lo que dice el monitor estoy perdiendo masa!!! Por lo que ves, ¿que crees que estoy haciendo mal?


  137. Very interesting Tim, I love reading your posts 😉 I do have a problem with the cream containing parabens (cancer causing agents), although many question this claim, I’d rather avoid the potential problems in the long run and just hit the gym a little harder.

  138. Quick question re the cold treatments:

    – is it common to experience a “hot flash” of sorts somewhere in the range of 1-3 hours post-treatment. Yesterday after my workout I took a cold shower and used my general cold treatment. Then right before my evening class I was burning up! At first I thought I was developing a fever… and then it dawned on me that I had a later than usual workout… Possibly the effects of the cold shower?

    Thanks. been doing a version of Paleo/SCD for a long time now, just added the Brazin nuts and cod liver oil… feeling pretty good… I also have about 4-6 members of my gym following your CF Endurance 12 wk program. Thanks for sharing that with us.

  139. Tim,

    Is there any way of increasing ahem…fibre on the slow carb diet?

    I’ve been following it for two weeks and my toilet sessions are long enough to read the 4HB cover to cover.


    1. Huey,

      100 g of Chickpeas contain 17 g of fiber

      100 g of Kidney Beans contain 25 g of fiber

      100 g of Lentils contain 30 g of fiber

      or you could try Sauerkraut, as it promotes bowel movement.

      All the best


      1. Tim notes that chickpeas are a “domino food”…I can’t find a good reason not to eat them unless there’s a weird chemical in there doing something…it seems okay for my body to consume them like any other bean. AND i happen to love them. I dump a couple of cans in a big bowl with two pounds of ground turkey or beef and fresh nature’s promise salsa, and have it for lunch a couple days in a row. I’m eating at least two cans of chickpeas a week, and still the the fat is melting away. But that’s the ONLY thing I do that is not letter by letter. So far, there has been no problem for me caused by the chickpeas…

  140. Tim,

    4HW has done wonders. I just picked up 4HB last night – I’m excited. I’ve created a blog to collect those “meal photos” you suggest. I’m beginning the change on Monday (doing all the shopping and prep over the weekend). Let me know what you think, and if you want use it as a real-time case study. Later on man.

    Tanner Campbell

  141. Hi Tim,

    Question: When following the slow carb diet, should we be using the strategies from the chapter “Damage control” during the cheat day?



  142. Hi Tim,

    Thanks again for this book, and for the bonus content. It’s every bit as impressive as FHWW. Hats off.

    If you have time, I’d really appreciate any suggestions on the following (sorry for the long post) :

    My g/f and I are just over two weeks into your Slow-Carb diet, and have both lost about 10 lbs on the scales, which is mind blowing (and exactly what you stated – much to my surprise! sorry! 🙂 ).

    My g/f is a UK size 8 so already slim, but I’m a whole chunk of man at 250lbs and 6ft! and a lot of fat!

    Whilst I’ve lost the weight, I haven’t lost much in the way of inches (like 1 inch around my belly, and nothing anywhere else). My g/f has definitely lost some inches.

    Could I just check the following average diet day out with you?

    Through the day :

    3 – 4 ltrs of evian

    Breakfast :

    Home-made organic, grass-fed beef burger patty with onions, and garlic and about 1/4 of an egg mixed in, friend in organic butter.

    A fried egg.

    about half a fist of home-made “baked beans” : harricot beans, a bit of red wine vinegar, lemon juice, oninons, garlic, tinned chopped tomato.

    Lunch :

    Either : home-made chilli con carne with extra kidney beans, and a large dollop of home-made guacamole (got this perfected now if anyone wants the recipe).

    or if eating out : Scallops with a rocket and tomato salad, with olive oil and balsamic, followed by two spit roasted chicken breasts with skin on, a big portion of cabbage, leaks and peas.

    Dinner :

    Something like : Home cooked organic, free-range chicken thigh – sometimes with the skin on, cooked in a tomato based sauce, with hills of vegetables (usually bad on the legumes in the evening). All home-made – nothing bought in / packets, etc.

    Or: Grass fed rib-eye steak with similar veggies.

    The only other thing I can think of, is that I probably use a bit more salt than average (now, natural flake type salt). Could this cause a big problem? Also, have switched to frying everything in butter now, rather than olive oil.

    The amazing thing I’ve noticed is that I don’t get hungry now, (except on cheat days, which kind of proves the principal), and have WAY more energy. I can definitely tell that my sugar levels are way more stable. Just hoping to see more actualy size loss soon.

    Thanks again!

  143. Hi All,

    So I’ve started my plan, second week! Here’s the trouble. Until about a year ago I had a personal trainer and cook for a few years, I was in amazing shape, and the diet plan was a bit like 4HB, but I could eat “good” carbs twice a day, wheat, oats, etc. Letting go of carbs hasn’t been tough, the problem is sugar.

    You see I was on a low-no sugar plan. I became a nazi! Counting every gram on everything I ate!

    It was beaten into me not to eat onions, carrots, tomatoes, or corn, because it metabolizes into sugar, and beans were strictly out! 4HB is great because I love beans of all sorts, but how do I break that spell of counting every gram of sugar? Like counting calories.

    Is there a certain level at which to keep my sugar?

    What about certain veggies, or certain beans? When I check them out there is some sugars in there.

    How do I jump this hurdle?

    I obviously stay away from sweeteners and refined sugar, but what about the stuff that turns to sugar?


    I am doing the plan exactly, but I feel horrible when I eat onions or corn and other things. This all probably sounds silly, but I would greatly appreciate any help you could give, and any info on the insulin side of things.



    1. The thing to remember is that vegetables in their whole fresh forms have fibre, which slows down sugar release and therefore your insulin response to this. The actual amount of carrots needed to to create a big insulin spike such as that of white bread, or straight sugar is huge!!.

      Relax and enjoy vegetables, especially the green ones!

  144. Hi Tim,

    First congratulations for your [kinda crazy but] amazing work in your latest book. I just bought it and I will start an “action plan” as soon as next week.

    I just have a very specific question. You mention lentils (also beans) as part of the Slow Carb Diet, when it’s composed mainly by carbohydrates (also proteins, but in less quantity). I’m a little confused about this fact. Is it that these carbs are “better” than the ones in rice or pasta?

    Thanks and best of luck.

  145. Hello Tim,

    I just want to let you know that your book is amazing….I love the logic and ease in following your book and diet. Something so cohesive and beneficial is worthy of a Nobel prize in my books…never mind the positive effects of your diet, but the good that your are giving to society as a whole is unprecedented…except by my ancestors that recommended we should all eat fresh, natural and wholesome foods….this is an ultimate recall to the necessities of life that have gone to wayside too much these days…Congratulations!

  146. Anyone have a ridiculous amount of heartburn while taking the alpha-lipoic? Even with antacids, its not tolerable. Also, has anyone seen any results from the kettlebell workout?

  147. Tim-

    First off, I saw a lot of comments about Barnes & Noble issues. FWIW, I pre-ordered and got my signed copy on schedule in December, so you’ve got at least one success story there.

    Anyway, I’ve been working on the geek-to-freak program to try and add some muscle and I have two quick and hopefully easy questions:

    1. For the 5/5 cadence, is that 5 full seconds up and 5 seconds down? I’m wearing my digital watch to keep track of time between exercises, and 5 seconds seems like forever. I know as I get tired that I can count to 5 in much less than 5 seconds 🙂

    2. I’m lactose sensitive so the LOMAD method will never work for me (I already tried and failed miserably). I’ve been getting the requisite minimum grams of protein (1.25 grams x lean body weight) but using to track my total caloric intake, I am not getting the minimum number of calories, at least 20% too low. I have gained some weight but not 2.5 pounds per week. Here is my question: If I get the min protein required and more calories than normal, but less than recommended, will my body burn off some extra fat to get the energy it needs to build muscle? I’m hoping I can gain muscle and lose fat at the same, rather than gain both now and have to lose fat later.

    Thanks and keep up the good work!

  148. Thank you, Tim! This is the best diet/fitness advice and studies that I have ever read. This chapter, especially. I am at 12% body fat but have this little bit of fat on my thighs that it just hanging on. This is a huge help!

  149. Hi Tim,

    I would also like to here your opinion on reducing Gynecomastia via diet and/or drugs. I’m reading 4HB (love it).

    I’m on week two of the slow carb diet (although my first “cheat day” was actually a 3-day binge–thanks to the snowstorm. Surprisingly I was back to my pre-binge weight within 48 hours.)

    Anyway. It would be really cool to here your thoughts on Gynecomastia. I know there are overweight people who have it and also “would-be” body builders w/ a low bodyfat % who also have it.

    Thanks and great job on the book. A helluva lot of work must have gone into it.

    – Scott

  150. Tim,

    I think I got my Celluthin order in before the mad rush from this post. But I wanted to bend your ear on something else. I am a Biggest Loser fan and a 4HB convert from Jillian Michaels’ weight loss and strength programs. My needed fitness and fat loss changes are modest, so I’m not asking about this for me, but I would love to see you take some folks under your wing, like at the BL ranch and help them apply your MEDs with nutrition and excercise. I don’t know what the best format for that would be, but I would DVR it! The thought occurred to me after reading Big John’s comment on this post. I would love to see a show of weekly progress of folks like him who are following your advice, or at least an online repository of some chosen test cases with weekly stats. Would be another source of inspiration for many.

  151. Can anyone tell me the main differences between certain of the “green superfoods”?

    i.e. Perfect Food vs. Athlete Greens vs. Greens Plus, etc…

    Is there any incremental difference in content?



  152. Hi Tim,

    So I am 2 weeks into the 4hb and my results are super slow only 5.8 lbs and 8.5 inches. My major problem is with bowel movements. Can I add psyllium to my diet or do you have a better suggestion.

    Thanks Lisanne

  153. I’m sad to say this, but I think I better give up on the diet. I followed it strictly with only the tiniest periodic infractions, like skim milk in my coffee occasionally and not always eating when I got up, and have not lost one single solitary pound! I changed my eating habits in a huge way and have nothing to show for it. I understand I wasn’t 1200% faithful, but at 99% faithful I’d have hoped for at least some incremental weight loss. If such tiny infractions negate the whole thing then I think I’d be better off doing the usual eating better thing – at least I’ll lose a pound or two I reckon.

    I’m very disappointed because I tried so hard, but I guess this diet only works with absolute perfection and nothing short of it will do.

    1. Hey Dixie, I’m a vegetarian too and it works great for me. I frequently mix up about 1/2 cup boca crumbles, 1 c broccoli and white beans with maybe some soy sauce and that tastes good. The egg-lentil-spinach breakfast is easy, and I also eat morningstar farms veggie sausage, beans and spaghetti sauce (not sure that’s actually allowed, but it’s working for me) as meals. The meat substitutes work for me, I also sometimes drink protein shakes etc.

      Just wanted to share some meal ideas.

  154. Hi,

    I am enjoying your book. I was wondering if celluthin is safe for nursing mothers. I know you said it continued to work after you stopped using it, have there been any backlashes yet?

  155. this may be an idea for those who seem to be getting heartburn from alpha lipoic acid

    here’s an link to article on stabilized versus unstabilized R-alpha lipoic acid:

    the r-alpha form is more bang for your buck as it’s many times more potent plain alpha lipoic (so you’d want to consider that in dosing), but if you are buying an unstabilized it may be causing the heartburn — google “buy stabilized r-alpha lipoic acid” and you’ll find some brands —

    good luck, I can’t imagine having to do with out that supplement

  156. Hi Tim: Saw you on Dr. Oz yesterday; just spent 3 hours on my computer cheching out comments etc.

    Concerns: I have had breast cancer & must stay away from any form of estrogen – environmental or otherwise. Are the foods, creams etc. in your diet safe for me.

    I have about 10 lbs. to lose, but mostly fat thighs.

    Thanks, & looking forward to your reply.


  157. Hi there! I’m only in week two of the diet, but was down three lbs the first week (and only have about 10 total to lose so am happy with those results). I’ve orderd the supplements for the PAGG but still waiting on my shipment so I’m excited to see how that adds to the process. Do you take the PAGG every day or only on your cheat days?

  158. Hey Tim!

    I just wanted to say I am two weeks in, have lost 9 pounds and 1.5 inches off my waist. I am super excited and have been sharing the book with everyone.

    I have bought four copies for friends and they are all buying copies for their friends, etc etc. It is great.

    I have 2 week before and after pics that I would love to share but I am not sure how.

    Thanks again Tim! You’ve changed my life.

  159. I lost 9.7 lbs (and: 4cm from stomach; 3.5cm from navel; 1cm from hips) in the first 7 days. I’m currently on day 10 of the diet.

    This morning, I received the results of my micronutrient profile test from Spectracell, which I sent a few days before I started this diet. If anyone is interested, it can be viewed here (google docs spreadsheet):

    Tim, or anyone else, it seems I’m deficient in vitamin D3 (43 against reference range of >50%). In the book you state you dosed on 3,000 UI – 5,000 UI after waking and again before bed until you reached 55 ng/ml during your Testosterone adventures. I’d like to reach the sweet spot of 55 ng/ml quickly, and the repletion guidelines in my report suggests to supplement 1,000 UI daily for 4-6 months. Can a higher dose be taken to reach the equivalent of 55 ng/ml in a shorter time frame?

    P.S. I’m keen to compare my results to yours, any chance of you sharing your latest Spectracell results?

  160. Hi Tim,

    Thanks for a great book! I’m going really strong and experiencing for me unheard of success.

    The one issue I’m having is with bloating, my stomach tends to get more and more bloated throughout the day to a pretty bloated stage in the evening.

    I’m not taking any supplements but eating tons of meat, legumes, sauerkraut and spinach as well as a protein drink on gym days. Could any of these be causing it?

    1. Hi Sebastian,

      Until your enzymes get going, this can be common. Feel free to use something like Metamucil to help control this. Also, be sure to soak your beans or get them from a can to decrease gas.

      Good luck!


  161. Hi Tim, Just found your site after watching you on Dr. Oz. I’m squatting already.

    Can you focus your megabrain on stretch marks? It’s not exactly weight loss, but it’s definitely related. Women all over the world will thank you.

  162. Hi Tim, I was just wondering if you have heard of Redline. I’ve tried it a couple times when I was working in the forest and it gives a HUGE energy burst, but apparently it’s supposed to be good for fat loss as well. I’d love to hear your thoughts on it, especially the thermic effects, because it wasn’t mentioned in the book and I assume for a good reason. Thanks!

  163. Hello Tim,

    I’ve been following the weight-gain plan (ala Occam’s protocol). I’ve been working out hard but infrequently (no more than 2 times per week), as suggested and have focused on eating more. I’ve gained about 6 pounds in a week-and-a-half. Though I can feel an increase in muscle size, my waist size has also increased. It feels like I have more fat around my mid-section and I’m not as defined as when I started. Is this water retention from the increased carbs I’m ingesting? What could I be doing wrong? Thanks.

  164. hi tim. i love the diet especially since my craving for sugar is almost completely gone and i am losing weight. i have a few questions to help make this work for me…

    1. I run as soon as I wake up (before my 3 kids wake up) so it’s either eat or workout and i workout. i tried the protein shake but it made me hungrier afterwards. i can’t see eating eggs before i run. should i try almond butter?

    2. i am still trying to get rid of the sucanat i put in my coffee. i halved it but i still put in 1 tbsp a day. can i just keep that until i plateau?

    3. i get migraines so i get a little afraid of taking supplements. are migraines a side effect of any of the components of PAGG?


  165. Hi,

    I’m wondering, is nonfat greek yogurt (plain) on the approved list or not approved list? 4HB says no dairy, but it also says to eat unsweetened plain yogurt as a fermented product. I love greek yogurt, and find it to be a great substitute for a lot of things, so I’m really hoping that it’s on the okay list…


    1. Hey Sydney,

      Check out the housecleaning section that Tim posted. Dairy (yogurt included) should be avoided, especially if you are trying to loose weight. I love greek yogurt too… I’ll allow myself like 1/2 cup once or twice a week, but not more. Not sure if its hurting, but I’m still loosing weight.


  166. Hi Tim –

    The use of ice baths and cold treatment makes sense for generalized fat loss, but what’s your view on spot fat reduction using cold, as with Dr Dieter Manstein’s Cryolipolysis treatment?

    I’ve already noticed amazing results with the Four Hour Body … On Occam’s Protocol, I’ve finally stopped looking like a skinny bitch and gained some muscle!



  167. I have just read your book and very excited – especially knowing I can do “less” weight training rather than more. I do have a question – I am getting arthritis in my fingers (technically known as heberden nodes) – I am following my Aunt and will probably have those crippled-looking hands – UGH! in all your experiments and studies, do you know “anything” that can help with arthritis?????????

  168. Hey Tim,

    I’m 22 M 5’7″ with a muscular “looking” build. I started the program (slow carb + PAGG + drinking a lot of water) at the beginning of January at around 210 lbs – I’ve been slacking a fair bit on the exercise portion, definitely not losing as much as I could. Even then people couldn’t tell that I was overweight, let alone pushing 22-28% bodyfat (I guess it’s evenly distributed with not so much in my face/neck…).

    So far I’ve lost 10 lbs and in the last week I’ve noticed that new stretch marks are starting to form on my stomach (2) and inner thighs(6). Going into the program I did have a handful of stretch marks near where the new ones are forming – but those are getting darker and bigger as well for some reason. Also, before the program and during I have been applying a strong VItamin-E lotion to the stretch mark areas twice daily.

    So since I’ve been eating healthier, exercising more, taking PAGG and as a result slimming down- I thought my stretch marks would lessen/disappear as they have in the past when I’ve lost weight. Losing the excessive bodyfat and stretch marks are the reason I started doing this program, I’m a little distraught that my stretch marks are getting worse and new ones are forming as I’m getting healthier/slimmer.

    What do you think is causing this? Do you think celluthin (or some other lotion/vitamins) will help my skin/accelerate the fat loss in these areas?

    Here’s a picture of the front of my stomach just so you can see what I’m dealing with, the new stretch marks are on both sides of my stomach – a very faint purple. Not including the thighs…seems like TMI.

  169. When is everyone taking AGG/PAGG? just during cheat days? when Slow Carbing?? in general are those supplements used in the Stack formula from Mr Ferriss, beneficial for fat loss despite what reduction plan you are following?? from what I can tell there isn’t any side effect by taking those for anyone.. except maybe wasting money 😉

    (I am currently 1/2 way through a 40 day HCG round and am reading the 4hb book and am excited to try some of his techniques)

    Thanks for your help!!!

    (I’ve already been drinking 500ml ice water upon waking, then eating my protein…. having lemon water… ice packs in evening…. since those changes I’ve lost 4lbs this week, which is less than i would have expected given my present situation)

    1. Cody,

      I too am curious about using erythritol while on the SCD. I’ve made a batch of black bean brownies, basically beans, eggs, vanilla, macadamia nut oil, and erythritol and FOS. They’re delicious and packed with protein, but I wonder if they’re acceptable. From what I understand, erythritol has no insulin stimulating effect, and no intestinal distress problems. However, Tim clearly stated “no sugar alcohols” in an earlier post. Are they all really to be treated the same?

  170. Tim,

    Your diet helped me lose 18 pounds in 3 weeks 3 years ago and now I am on it again after having my second daughter. I’m hoping for great results this time too! I am a runner now, where I was not before – making my calorie intake higher on a daily basis. I was wondering if 1) a high calorie meal would suffice instead of an entire day of eating 2) when should you apply the ice packs, day or night (tried the showers and thats just not going to happen!) and 3) how long before your calorie load should you drink the grapefruit juice? Thanks Tim and I’ll post again in a few weeks with my results!!!

    ~ Becky

    1. Becky! Here you go:

      1) a high calorie meal would suffice instead of an entire day of eating


      2) when should you apply the ice packs, day or night (tried the showers and thats just not going to happen!)


      3) how long before your calorie load should you drink the grapefruit juice?

      1-2 hours beforehand ideal.

      1. Tim you rock!

        I do have one more I thought of this morning. Is fruit ok after a workout, or only on cheat day?

        P.S. I’m down 8 pounds in 10 days. Hoping to lose about 15 more if I can maintain the diet without losing too much energy during my 1/2 marathon training (upping my beans has really made a huge positive difference when it comes to energy levels).

      2. One last question that occurred to me this morning – is fruit ok after a workout? I’ve been avoiding it since I don’t know for sure its allowed except on cheat day.

        I’m down 8 pounds in 10 days, progress is slower than last time, but I remember reading that after 2 kids it can take 4-6 weeks to get good results. Last question, is there a limit to the amount of beans/lentils you eat in a day? I’ve been adding more to keep my energy up during my half marathon training, otherwise my energy levels just plummet.

        Thanks again, Tim, your diet rocks!

  171. Tim, how about trying this experiment without knowing where the experimental substance is being applied? Then you can rule out psychological reasons for an apparent success.

    Have someone else produce 4 or 5 identical containers with identical-looking substances inside. One container has the test substance and all others are placebos. Apply all substances to different parts of the body and see what happens. If the test substance is the only one that has an effect, then the experiment was successful. However, if all substances “work” or the wrong substance has an effect, then perhaps it’s not so much the substance itself, but your own body that’s creating the minor changes.

    What do you think?

    Cheers 😉


  172. Hi Tim,

    I’ve read 4 hr workweek and body – brilliant!!!! Keep up the great work!!

    I see that you tried IV chelation, and it didn’t work. I’m in the middle of low dose oral chelation – from all my research it is the safest and most effective.

    The book “Amalgam Illness” by Dr. Andrew Cutler is THE BEST. He is a PHD biochemist who suffered mercury illness and became his own lab rat. I have followed suit and made good progress in a short time.

    I highly recommend it! Full disclosure here – I have no financial interest in Cutler’s books, programs, etc.

    In good health!


  173. My Husban and I are starting the diet tomorrow, my question is, is ok if i cook the bean with bacon or smoked pork. We also wanted to know if peas like fresh blackeyes and other fresh peas the same as beans?

    Thank for everything!!

  174. I just wanted to add some info for you. Are you aware of mesotherapy? I have been trained as have many plastic surgeons in the injection of phosphatidylcholine 5% into localized fat deposits. It is safe and produces excellent results particularly where the deposits are small such as thigh pads and double chins. It’s noninvasive and leaves permanent excellent results.

  175. I am very EXCITED about starting this diet tomorrow Feb 1 is Day one for me of hopefully a rewarding experience. I drink a lot of VitaCoco coconut water. But could not find any info in the book on whether this is a no-go for the diet. Are there any other coconut water drinkers out there who can shed light on this? The only ingredient in Vitacoco is natural coconut water but the nutritional info does indicate 15g of sugars per 330ml.

    Ta very much,


  176. maybe this is the right post to ask this, about man boobs, on top of the slow carb diet, what would you recomend]?,

    is there such a thing as unburnable fat?

    if my skin gets too streched after i’ve lost my extra weight, is the only option surgery?

    input from anyone would be greatly appreciated

  177. Hey, I know people have been asking on here a bunch…but I don’t see that it ever got an answer. Would the Celluthin work on other parts, like the chest, abs, butt? etc. Thanks!

  178. Hi Tim – just got UK version of your book. Loving it. I’ve been attempting to research Cissus for 6 months now but can’t find anything but anecdotal research and some random stuff done in India. So I was curious to see you mention it and wonder if you know of any clinical trials?

    Appreciate it – Lucas

  179. Tim and 4hour people!

    I’m sure you are all aware of the big-time backorder on Celluthin now that TIm has mentioned it. I am curious to see if other creams that claim to have 2% Aminophylline would be equally effective or if anyone has tried them.

    Others I have found:




    Just google Aminophylline and many pop up.

    As I don’t have a handy Ultrasound, any help would be


    P.S. Tim – Any word on when that (around) $500 version

    of the BodyMetrix will be available?



  180. Hey Tim,

    Do you think the Celluthin cream is applicable to all parts of the body? I’m interested in testing out on my slight “double chin” and “love handle” areas. It’s not like it would only work on specific fat tissues in the thigh area, right?

  181. Wow. It really is surprising to know how a typical-I-thought-ordinary-drug could be also of use in other ways. Being a member of the health care team (a nursing graduate), I have been quite aware of the usefulness of the drugs that you have mentioned, particularly of Aminophylline as a bronchodilator for our asthma patients, but it never occurred to me that it can also be use to remove excess body fat. However I am just wondering if other brands or preparations of aminophylline creams would still produce the same results as that of Celluthin? Since it is quite expensive and difficult to look for an aminophylline cream available in the market. Have you considered researching the main ingredient found in aminophylline that might just be giving its fat reducing ability, isolating it and looking for other drugs that might also contain it? Thanks a bunch Tim! It really is good to discover all new things once in a while especially if it’s something related to your field, something that would come in handy and interesting to share to my fellow healthcare professionals =)

  182. Hi Tim.

    I got the 4HB last week, started it on Sunday (rapid weight loss – planning binge day for Saturday). I’m a new mom and breastfeeding, so aside from PAGG, is there any other advice from the book that I shouldn’t take? I’m trying just to use foods instead of supplements as I feel its safer, but would like to use a protein shake in the morning (because I have 4 children and it’s very hectic within the first hour each morning). Many of the labels I’ve read on whey protein shakes indicate that they are not for women breastfeeding and I’m wondering what the ingredients are to look for that may be harmful in this circumstance.

    Also along for the ride, my nearly 16 year old daughter. Is there anything in the 4HB that we should be aware of for her?

    Thanks in advance!


  183. Anyone have an recommendations on how to up your intake of BCAA without supplements? Any good sources? My wife is still suffering from severe sugar cravings some weeks – even 5 weeks into the diet. She is having great results, but killing some of the cravings sure would be nice. The problem is she is nursing and based on some research BCAA supplementation is highly discouraged –

    Quote from –

    “You should never take BCAA if you are pregnant or nursing a baby. BCAA has an adverse reaction on infants causing liver damage as well as releasing insulin from the pancreas, which can lead to low blood sugar in your infant. While there seems to be no adverse reaction to the mother, the baby gets what you get while it is in the womb and if you are nursing.”

  184. Hi Tim,

    I have been reading up on the active ingredient in Celluthin. Most research states that it’s not effective without caffeine. So I researched and found I did find another product that does combine Aminophylline with Caffeine and just wanted to get your thoughts on this…


  185. Tim-

    I’ve been a long time fan of your material and recommend your first book to friends, but posts like will keep me from doing so in the future.

    First, atopiclair has not had FDA approval for any other uses outside of itchy skin and moisturizing effects. The “experiment” you performed was unblinded and contained a sample size of 1. Your conclusion was dubious at best, although I’m heavily inclined to believe that it purely erroneous, as there is a serious lack of any peer-review literature supporting your claim. If atopiclair had the spot-removing effect and it was scientifically supported, I’m fairly positive they’d be claiming such directly, instead of using various anecdotal accounts to sell their product. In fact, I’m sure they would be glad to pay you directly if you were able to prove this effect, since it would mean this product is worth it’s weight in gold.

    Since I understand you gain a commission from sales, I have to point out that you have obvious bias and I’m led to believe that you are abusing the trust your readers have given you in order to gain a quick profit.

    In short, I think you’ve gone to the dark side Tim.

    But how far have you gone? Would you be willing to remove the commissioned link to prove that your intentions are benign?

    1. Hey, I’m Charlie – Tim’s assistant. I can appreciate the skepticism for this post, as can Tim. This was an experiment he ran and, although he’ll be the first to say his methods are not perfect, those are the actual results he got from testing out the products on himself. Take it for what it’s worth, and do further research if you don’t trust his word. His feelings won’t be hurt 🙂

      It’s not uncommon for drugs to be marketed as one thing while frequently being used for something else. It’s called “off-label use.” Provigil, for instance, is marketed as a drug to aid with narcolepsy, while it’s commonly used by people without narcolepsy to enhance their cognitive abilities. Provigil does not advertise this. The use of the drug for its cognitive enhancing effects, among other things, has spread due to anecdotal accounts and word of mouth from bodybuilders, web developers, etc. (For more examples, see: The same can be argued for Atopiclair, although on a MUCH smaller scale.

      As for the commission aspect, Tim was completely forthright and did not hide the fact that he’d be receiving a kickback if you bought through one of the above links. If you want to buy the Atopiclair but don’t want Tim to receive any money, you have that option. If you’d like to support Tim for providing useful information by having $2.00 of your purchase redirected to him, you have that option.

      And if you don’t want to buy at all… you certainly have that option, as well.



  186. This is indeed very interesting. Truly, having lots of adipose tissues is the bane of most women. Women tend to build more adipose than men because of the hormone called estrogen. Either upsurge or drop of this hormone can disrupt the homeostasis of a female’s body especially when it comes to fat production and utilization. Losing extra fat in different body parts requires ample amount of exercise, one which is BMI-specific. I believe this is a long term course and thus requires patience and perseverance. You cannot just shred all those fats overnight. I think if you gradually work your way through a form of exercise, you can better enjoy its long term effects, too.

  187. I am starting the SCD tomorrow and am not a regular consumer of beans, at all, so if someone (anyone) could help guide me in the way of flavorful ways to prepare and season these, I would be MOST grateful. I have seen that I can use balsamic vinegar for flavor, but would really appreciate some direction in what other seasonings and sauces I can use. I am VERY excited for tomorrow, as this really is where I hold all of my hope to lose my 30 plus pounds of disgusting belly, butt and thigh fat. Thanks for this new hope, Tim!!

    1. Take your MEASUREMENTS. My loss didn’t/hasn’t shown up in numbers on the scale. BUT it has shown up in inches lost – 10 in 3 weeks. I didn’t measure until 2 weeks in, so who knows many inches I actually lost. If you can bear it take pictures also!! I like black beans with a little olive oil, balsamic, salt, and cilantro. Costco has a great package of Madras Lentils which are delicious. I like Texas Pete’s hot wings sauce on pinto beans. Check out and go to the motivation section and look for the four hour body group. There are some great people on there and a lot of information!!

  188. Hey Tim!

    you mentioned the use of marijuana in a previous post but cannot find it anymore..

    other than the fact that it makes you want to devour everything crappy in sight, does it affect weight loss if you follow the SCD?? i have cut out the garbage food i had cravings for but i dont know if i’m ready to cut out the green..

    also, what about gum? i choose the less sugary of the bunch- no hubba bubba types but i find that munching on a piece of minty gum helps me not want to eat a bunch of junk. the packages say theyre about 4cal.. coming from 1g of sugar alcohols.. i dont eat a massive amount, but im wondering if it triggers insulin levels like it does in some people with diet drinks..


  189. love the book and all over it,

    I’m on lipitor/amlipodine/aspirin therapy and I’m now doing your PAGG.

    couple minor questions:

    1. little jittery even though the green tea is decaf – any other reason for this?

    2. ALA is a little tough on the acid – like you mention, but I can only find 300mg pills – is it still effective if I take this one with food or alternate days?

    One tougher question for the bloggers- I have no gallbladder and I get liver stones about every two years (just like gallstone, but formed in liver)- pretty rare but somehow cholesterol related of course…, I wouldn’t want to damage my already fragile liver with anything I’m doing but there is so little research or info on this condition that I would love to cure it – not fun having outpatient surgery ever 2 years or so, so hoping one of the bloggers has had some experience. Hard to find any doc with expertise or even experience with this.

    Thanks and keep up the great experimentation and skepticism of all things “standard”. S

  190. Hi

    The best fat burner?


    I know for sure that DNP works good (I have tested it already) but there is a big problem with this stuff. It’s very dengerous and is not for everyone. If you want to know what DNP is and how it works just google it.

    Like anything else (testosteron, t3, hcg or ephedrine) you must becareful if you want use it. This is really “the dark side” of fat burners and don’t ask about it on high quality bodybuilding or fitness forums.

    If you will ever decide to use it first go to doctor and make sure that this is Good doctor.

    Do NOT take DNP on your own without pro supervision.

  191. Hi Tim,

    One issue. I purchased the audiobook version on audible. Love it.

    You mention a PDF that is available for book purchasers I guess?

    How do I get that? I’m happy to provide the receipt of my audible book.



  192. Tim,

    Thank you for the book. A little question about the PAGG,

    You said two of the component (A and G) recruits GLUT-4, does it means they increase your insuline ?

    I’m doing IF, so usually don’t get three or four meal a day, rather one or two… so can the “cocktail” be taken during the fast ? or should we increase the posologie to get to the dose your prescribe over a day ?

    Thank you

  193. is cellutin permanent? will result disappear after stopping usage?

    also does it help with cellulite

    ps can strawberries be used in moderation during the six days . thanks

  194. Tim,

    I went into GNC the other day as well as other places and noone seems to have policosanol or much less even knows what I’m talking about. I really don’t like ordering anything from the internet, so my question is do you know of any supplement stores that would have this?


  195. Tim, have you considered the opposite of this effect at all? Specifically the idea of encouraging fat storage in certain areas by use of a topical agent?

    The fat has to go somewhere, and if you can store it somewhere different than say your abdomen it could in theory help people slim in problem areas. Not to mention the potential application of encouraging curves in the right places. Personally, I have always struggled with dark circles under my eyes, and additional fat there would even and lighten it out.

    Thanks for all the great information in your books…it really has been helpful to see someone not afraid to try all these ideas out and to attempt some myself….

  196. Tim,

    I seem to thrive on a diet similar to the one you describe in the book, which was excellent btw, the only difference is that I eschew legumes. I just eat meat and greens as well as consume a lot (36 grams) of fish oil.

    Other than calories and flavor am I really missing out on anything by skipping the legumes (And yes, I’m perfectly “regular”)?



  197. hi tim and everyone!

    i’m so excited to be starting your program! i’d just like to tighten, tone and trim a little excess lower body fat. i am however, a flight attendant and just returned from a 3 day trip… i felt like i was toting my fridge with me…lettuce,peppers, tomatoes, eggs, beans, tuna, nuts and a few protein bars in those “pinch” moments, lemon juice, grapefruit juice, etc… i am usually diligent about packing a huge lunch box, but usually i don’t have to keep everything cold. not every hotel has refridg’s and i ended up filling the garbage can and ice bucket with ice (a mile down the hallway), putting some things out on the patio praying the temp wouldn’t rise too high. uhh, needless to say, a bit inconvenient 🙁 . ANYONE, PLEASE, ANY SUGGESTIONS??? i can be extremely disciplined (and very hard on self once committed), but i’ve GOT to get this a tad more convenient…taking ALL tips. thanks…janeen

  198. Any special information for women over 70? (71 yrs, 5’5.5″, 167 lbs, work full time, bone density z-score = 3.1, full mobility, decent balance, 45% fat from DEXA scan) I started the slow carb diet today am re-reading sections of your book. Looking for latest targeted information.

    Thanks, Tim. The book is great!


  199. CelluThin contains Aminophylline which this site claims to make fat loss appear real by sucking the moisture from your body. I found this information here:

    (not my site by the way just a reference)

    “Aminophylline when applied topically works to dehydrate skin. It reduces the appearance of cellulite by eliminating excess water in skin so that cellulite affected areas appear firmer and smoother. It’s sort of like taking a diuretic to lose weight — it’s not really fat that you’re losing, but water.

    Cellulite treatments using aminophylline must be used on a continuous basis to maintain desired results. Once use is discontinued, any water ingested will be reabsorbed into the cellulite affected area. So the changes aminophylline causes in your cellulite are definitely temporary.”

    I thought I would add this bit of info. I do not know if it is true or not. I do not believe everything I read (Unless Tim writes it!) haha j/k.

    I am currently reading the 4 hour body and I can not put it down. Great stuff.

    – Jeff

  200. I saw a lot of posts on here about massage and I thought I would post the link to probably the best home-use massage book I ever bought

    Read the free ”chapter one” link on the side to see the facts for yourself if you’re interested. I would give you a lot of detail but really, it would be a waste of time if you read chapter one. I will tell you this: I like it because 1) It works. 2) It was written by someone with a problem that needed to be fixed while they were doing the research, not someone researching an idea to sell. 3) It is really easy to use, even for an older person.

    I have bought this book 3 times for different people through my local book store (it has an Amazon link on the homepage, too). It is a unique approach to massage that is suited for a person’s individual needs and it’s really cool. It’s also very easy to navigate because the book is sorted in a nifty way; it is sorted by where a person is experiencing pain, since the point of pain and the area that cause the pain can be different. As one example; I am young so I don’t really have chronic pain, I bought the book for my headaches to see if it would be an easy way to help because I used to pop 2 Excedrin every other day and I figured that can’t be good for me in the long run. I knew my neck was sore but stretching made it worse. Well, after looking at the various areas it could be, it actually turned out I had a ton of “knotting,” as the book calls it, not only in my neck but also the muscle connecting my shoulder to my neck, and what surprised me, my upper back! I am convinced now that is was not any one of these, but a combination of all of them, and I have not had a headache at all from tension since then. I usually only get headaches from things I know, like dehydration and not sleeping enough, both of which I do very rarely and I don’t take Excedrin for. I figure if I’m going to be dumb, I’ve got to live with the consequences (and make conscious effort to drink more water). You can’t control automatic muscle functions, though. Even young people get these muscle “knots,” so don’t fool yourself into thinking that just because you’re not in “chronic pain” that this isn’t helpful stuff to know and have a guide for.

    Hope this helps someone, and Tim, oh em gee, maybe it’ll be something else that will help you from having to have more surgury later. Just from seeing my grandma go through it, trust me, it will become much less of an option as you get older, and you’re the Tesla of the modern age, sir. It would be a damn shame to see you crippled over by pain.

  201. Just finished reading 4HB shortly after devouring 4HWW–Thank you for the good eats.

    I study physical therapy and have come across a book with some of the latest research regarding muscle physiology and architecture that I believe you may enjoy: Skeletal Muscle Structure, Function and Plasticity 3 ed. by Richard Lieber. It is technical but insanely clinically relevant & not to mention absolutely eye-opening for those who think they “know muscle”.

    It has some great applications with muscle repair (especially with eccentric strengthening) & rehabilitation.

    All the best,


  202. Slow Carb approved foods?

    I have a family that requires me to produce a variety of tasty meals so I need clarification on foods I can and cannot use on this diet. I am also hoping to contribute some FANTSTIC recipes to your “Slow Carb Cookbook” I read that you said if you have to ask then probably not, but I have too many to accept that! LOL, Please insert a Y or N for approval

    ___Squashes- (butternut, spagetthi, acorn, etc)


    ___Pickles, (pickled things like okra)

    ___soup broths (chicken stock or broth, beef stock, french onion,matzo ball, bullion cubes, etc)

    ___mustard, light miracle whip, or other condiments

    ___Corn (canned corn, cob, etc)

    ___Grits (i’m assuming no cause white, but is corn meal)


    ___lactose free soy milk for baking

    ___baking podwer, baking soda

    ___Ground Flaxseed

    Thank you for your time!


  203. Hi Tim,

    I have just finished listening to your audio book 4HB a few times and reading the book. I’m sorry but I am so darn confused with all of the information, I don’t know what to do.

    Here’s what I am thinking to start. Is it enough?

    1. slow carb diet (easy to understand)

    2. work out A & B one time each per week (?)

    3. I took my pictures (torture) and measurements (also torture)

    There’s no way in hell I’m taking cold baths.

    What more should I add?



  204. Hi Tim,

    I am having trouble figuring out the quataties required for the PAGG.

    The values that you give is for the total daily amount or is it devided by 4 since you take it 4 times per day or is it 4 times that value? And the dosages sold to not add up to your values? So can you please tell me the values per dosage per daY?

    P = 20-25 mg x 1 per day for a daily total of 20-25 mg per day

    A = 100-300 mg x ? per day for a daily total of ?mg per day

    G = 325 mg x x ? per day for a daily total of ?mg per day

    G = 200 mg x ? per day for a daily total of ?mg per day

    Thank you.


  205. Hey Tim,

    This is all great stuff!!! I have been on an estrogne-reduced diet for years after reading Ori Hofmekler’s book “The Anti-Estrogenic Diet.” Even though I don’t completely agree with his diet regimen of the different phases and his own cookbook, the concepts he puts forth in his book are pretty solid.

    He also lists a number of foods and spices that can be added to the Slow-Carb Diet which can enhance it by adding anti-estrogenic properties (like burussels sprouts, cabbage, avocado, olive oil, onion, garlic, turmeric, and red wine) and helping to eliminate any pro-estrogenic foods (like soy, red clover, hops [sorry beer-drinkers], commercial dairy and poultry [hormones], anything containing food preservatives, or even drinking your healthy water out of plastic containers instead of out of glass or stainless steel) that might be lingering around in the diet to begin with.

    I am an acupuncturists/nutritionist, and always refer people who are trying to eat healthier and lose weight to Hofmekler’s book. And after reading the 4-Hour Body, I have been giving people additional homework with the slow-carb diet and have great successes!



  206. I’m a size 2-4; hour-glass figure, etc. I got a big dose of lead and arsenic poisoning that went misdiagnosed for 7 years. and it almost killed me but I’m finally completely rid of it thankfully. Problem is now, I have a layer of cellulite! I was a body builder in my 20s and when 98 lbs. I use to literally jog with a 175 lb. friend on my back! So later now in life and although I still have almost the same figure, I have this ugly layer of cellulite. It’s not deep and I don’t want to lose weight, I just want this cellulite gone. I bought the cellulite gel you recommended and am almost done with the bottle and I would say I can’t see even a 1% improvement sadly. No inch loss either and I use it daily and really massage it in as directed. It was another waste of $40.00 and time and at this point, I’m done with cellulite topical products – they just don’t work. Now for a good body wrap that would squeeze it all out!

  207. I’m a few days in to 4HB and started getting massive headaches. I researched the supplement stack and it looks like the green tea is the cause. I am using the Life Extension Mega decaf (1 pill 4x daily)… any ideas how to stop the headaches or what to switch to??



    1. Drew,

      The green tea is only supposed to be taken 3 times daily, omit taking it before bed. Can’t say if it’s the cause of your headaches, but the correction to the book is made in the blog.

  208. Tim,

    I am coming off a forty day fast of only water and juice. I would like bring my body weight back up. So, I was considering the “From Geek to Freak” right away, but I read that I needed to take at least twenty days of eating very light getting my system back on line. What do you think? Do I need to wait that long?

  209. Hi Tim

    I just got your book and I love it!!!!!!!

    The question is … do white adipose tissue and brown adipose tissue feel different? My chinese doctor told me I have to much hard fat and to make my fat softer and speed up weight loss I should drink a heating tea like cinnamon or ginger, he preferred cinnamon. I’m curious as in your book you state that BAT is a better fat and can actual change WAT into BAT. MY doctor is a traditional chinese medical practitioner and while my Mandarin is good I’m sure I lost a lot in the translation.

    However i will say that after drinking cinnamon tea… (I would put a cinnamon stick in water and boil it )…for a couple days, my arms felt softer and the skin was smoother.

    Also another doctor trained in Chinese medicine recommended years ago that i drink very cold water first thing on waking every morning but this was to regulate bowel movements. Generally speaking Chinese traditionally avoid cold drinks and consume copius amounts of hot tea. The claim is that hot tea with meals prevents absorption of fat.

    Any comments would be appreciated.

    Karen Jordan

  210. Ok….so can someone please explain to me how the Athlete Greens website is any different form any other of the fad miracle sites out there?

    For 1, all I want is a comparison or understanding of how Athlete Greens are “materially” different from Perfect Food, Super Greens or The Ultimate Meal in the ingredients used or combination of ingredients used.

    Also, the “claims” of increasing metabolism and reducing bodyfat…tends to be the “Medicine Doctor’s” method of claiming this “solves” all your aches and pains in this incredible elixir.

    That tends to make me VERY skeptical of any product being touted.

    And finally, Tim….how did you ever choose this, or find this, as your recommended product? Did you try some of the others mentioned above first?

    Please clarify.

  211. Tim,

    Can you address the questions???

    There are many issues that need answers which you are not addressing.

    We all bought the books, some clarity would be nice.

    1. @ Michael – March 30th – I can’t imagine how overwhelming it must be to answer thousands of comments, even years after the book has been published. There are a lot of websites out there too. Please be nice and keep in mind that we’ve not walked in his shoes. I think it’s amazing that he keeps up as much as he does.


    Started off strong with a 5 lb lose in the first week. Wasn’t hungry, cheat day came and I decided to wait another day. Up 2 lbs next day. Minimal change in measurements. Gained an addition 1 lb second week. By end of third week back up to starting weight and measurements have remained the same. MUST be doing something wrong. I know I am not drinking enough water so will up that this week. Tim, please look over my meals and make suggestions. Am confident this will work but getting pretty discouraged as I don’t know what I am doing wrong.

    Typical Daily Meals

    2 pieces turkey bacon with 1 hard boiled egg within 1 hour of waking OR

    1 turkey sausage (16G protein) and 1 HB egg. Weekends I make a frittata with 1 egg, egg whites some type of meat and asparagus.

    4 ½ hours later- Lunch – Lettuce wraps with ground turkey, onion and garlic sautéed in ghee, spinach, adzuki beans and cauliflower with ½ diet coke OR

    Lettuce wraps with beef, onion and garlic sautéed in ghee, blonde lentils and cauliflower with ½ diet coke.

    4 hours later – Snack – 20 almonds or a small handful of soy nuts or boiled edamames with ½ diet coke.

    3 hours later Dinner – Steak or Pork or Chicken, veggie (caul, broc, onions, mushrooms) and beans with a glass of red wine

    Evening 1 glass Red wine before bed

    1. Hi Terri Jo:

      You’ll probably be better served by crowdsourcing to the forum, since Tim is getting hundreds if not thousands of emails every day, and lots of us have been working out the challenges of Slow-Carbing.

      If you have not had a physical exam to assess your condition, gotten blood tests to determine what nutritional or metabolic challenges you may be dealing with, you may be missing important information. A good friend of mine adhered closely to the diet and had a zero net loss after a full month. THEN she got tested, discovered thyroid issues, and is now making significant progress.

      I personally have lost 28 pounds since Christmas, and have not missed a single gonzo free day.

      You might want to get rid of the diet soda and switch to lots of water.

      And as Tim said in an earlier response, re-read the Slow Carb Diet II chapter and see what you might be fudging on. But again, start with getting info about your body. Regardless of the outcome, more information about your own body is not a bad thing at all.

      Best of luck!

  213. aminophylline is *highly* charged at physiologic pH, and it’s extremely water soluble. It’s not going to be able to get through your skin’s cell membranes, because they are very hydrophobic (read: hate charge). Aminophylline cannot possibly work as an alpha 2 agonist when applied topically since it cannot possibly penetrate the skin. I’m pretty certain you experienced dehydration. Also, fat cells and lipolysis are mediated through alpha 3 receptors primarily.

  214. Hi Tim, first of all, your book was recommended to me by a friend and after skimming a few pages of it on google, i went and bought it on my way home from work. I’ve NEVER been big on fitness books or any of that crap, generally way too gimmicky and the cheesy motivational crap is far more comical than inspiring. I couldn’t put your book down however and it has confirmed a lot of the skepticism i’ve already had with fitness nutrition products and calories and fad diets etc but never had the resources or know-how to really delve into. THANK YOU. I recently had a baby and, while i was heavier than I wanted to be pre-preggo, this kid wreaked havoc on my mid-section and I have no shortage of stretch marks to show for it. My husband and i are starting the slow carb diet tomorrow and i can not freakin wait. My concern is, however, that my skin has lost so much elasticity from being stretched from pregnancy that it might not accomodate substantial fat loss, especially if it happens quickly in the usual problem areas. I’ve thought about experimenting with retinoid cream applications (like RetinA) (I’m not breastfeeding anymore) as they stimulate new skin generation and supposedly help with stretch marks thinking they may help tighten my skin as well. Just wondering if you had any insight into this or if any ideas jump to mind that i should look into. Thanks again!

  215. Can someone please define the PAAG dosages?

    How much of

    P = ? mg x 1 = ? mg daily total

    A = ? mg x 4 = ? mg daily total

    A = ? mg x 4 = ? mg daily total

    G = ? mg x 4 = ? mg daily total

    at each dose?

    Thank you.

  216. I am about to embark on the Slow Carb Diet, but have one question that may be on other people’s minds as well. Could any of the supplements/combination of the supplements or the diet itself induce or exacerbate depression or anxiety? Thanks.

  217. Hi Tim,

    I read “The 4-hour workweek” couple of years ago and loved it. Thank you. A pal at the gym told me about The 4-hour body and I got it immediately – I’m reading it now and I’m very excited. 🙂

    Now, I don’t need to lose a lot but the less you have to lose the harder it is (in my experience). I’m 33 years old woman, 5 ft 6, 120 pounds and I’d like to lose 8 to 10 pounds (summer’s here!). I don’t now my BMI but I guess it’s about 20%.

    I’ve been on Dr Dukan’s diet before (have you heard of it, it’s a high protein, low carb, low fat one) and it worked for me twice but the last time I tried it (2 months ago for a month) nothing happened (?!).

    So, before I start I want to ask you a couple of questions just to make sure I’m doing things right.

    1) I have a problem drinking lots of water. I need an idea of how much is enough so I make sure I force myself and drink that certain amount. Also, is it alright if I drink Pellegrino or other carbonated water instead?

    2) Can I have edamame instead of beans/lentils?

    3) I love red wine but I like prosecco too – you say Champagne is not a good idea though. May I ask why? It has the same amount of carbs as red… Would 2 glasses of bubbly on a non-cheat day be OK?

    4) No dairy. Damn. Is one small latte per day acceptable? A little low fat yoghurt? I’ll save cheese for Saturdays.

    5) I usually go to the gym 2 times a week, sometimes 3. The problem is, I do two days in a row because the classes are like (boxing, MMA, body weight boot camp) fall on Tuesdays and Wednesdays, and I do 2 back to back classes on each of these days. Is this a bad routine?

    It’d be great if you can find the time to write back… Thanks!



  218. Hi Tim,

    I am really excited about reading your book! Just got a copy and will try that Celluthin for my extra inches. Will keep u posted!

    Thanks for the info!


  219. Seems like as good a place as any to check in…

    I started the Slow Carb Diet on Boxing Day, December 26, 2010, and weighed 224 pounds. Today, I weigh 197 pounds, and have weighed in right around this for over a month now. I’m a 52 year-old male in otherwise good condition.

    I still eat strictly slow-carb all week with one free day. My initial weight loss was meteoric and slowly leveled off after the first 12 weeks. You could call it a plateau. I call it stable.

    This is not a bad weight for me. I feel much better in almost every way. Joint and back pain has reduced remarkably and I have many days pain free. For that alone, SLC has been worth it.

    One thing I also did was stop exercising. I know, you think I’m crazy… It was an experiment. I wanted to see how PAGG and SLC alone would work for me while eliminating the frequent gym trips I’ve maintained for almost 20 years. What I know is this: I have lost lean muscle as well as fat. I am weaker than I was, but I also don’t feel like I am feeding a monster. My size (both extra muscle and extra fat) demanded huge amounts of food and effort to maintain. Once I decided to let myself be less of a big guy, I found life actually got better.

    I am now, very gradually, adding exercise back in, starting with air squats, pushups and pleasure walking. After two weeks of that, I have begun to add a little resistance to my squats and VERY slowly starting with kettlebell swings (Sorry Tim, but at 52, my back can’t handle the kettlebells like yours can).

    This program worked for me very fast, and I’m being patient with next steps, making small changes at a time instead of changing everything at once. I’m at a good weight now, and I expect the coming year to show new progress, more strength and a progressively leaner body.

    In short… So far, so good!

  220. Hi Tim,

    I’m wondering if you or anyone on here knows a body hack for helping to tighten loose skin. I lost about 70 lbs and have kept it off for a few years. In particular, the skin around my stomach is loose enough that I don’t have the six pack I want. Likewise, I still have a slight double chin that I’ve found almost looks better with a few extra pounds back on.

    Any tips or experience in this area? Thanks for a terrific read!


  221. Hi,

    thanks for your superb book; lovely to see intellect value the ‘animal’ in humans! One question, I accidentally got Udo’s Choice ‘Beyond Greens’ instead of athletic greens. I paid a lot so reluctant to throw it away and replace, but it seems to have a fair few ingredients that might constitute an unacceptable GI level. Any advice from anyone please?

    1. Yes, can someone please elaborate?

      I asked a similar question over a month ago, and received no answers.

      In essence, what are the “major” differences among the top “green” superfoods? What makes Athlete Greens better/worse than Greens+, Perfect Food, etc….????


  222. hey Tim, any suggestions for those who are living in Japan? Beans are really expensive here and rice is plentiful, how do i slow-carb with out having a famine in my wallet?

    Thanks for all your hard work, my wife and I enjoy your books, and your interview with Chris Hardwick

  223. I am 5’6″, 132lbs, 24y/o. I want to get to the low end of my healthy weight, 118-125. I am currently following a calories in calories out method that is working, albeit slow and painful. I want to try this diet but am scared to stop counting. I don’t want to gain any of the weight back. Are any combination of methods better than others to just lose the last stubborn 10 pounds?

  224. Tim,

    on page 77 in the print version of the book, you say that your iron is 71 and went up to 191 after drinking orange juice. What is the unit of this measurment? And for how long time period did you ingest orange juice (days, weeks, months?) for the iron to jump?

    If the iron in your blood was measured in hemoglobin-enriched (Hb) I don´t get how you could even stand up with 71 in Hb. But I guess it is measured differently right?

    Sincerely, Caroline

  225. I am a 103 lb female. I have about 18% body fat. I carry it in my thighs. My arms and abs are very toned. Is it possible to get slender legs following the basic diet plan and Kiwi exercises or do I need to switch over to a more aggressive weight lifting plan?

  226. I want to lose about 15 lbs. Can I only adjust my diet to the SCD for results? Or do I need to take supplements and weight train also for it to work? Also, I got the audio book. Is there another book required with your fitness exercises I need?

  227. I just realized that I posted this as a reply to a comment made in January and am hoping it will re-post so that current readers will see it.

    Hello Tim:)

    I love your book, it is FASCINATING. I just started slow carb Monday. I have a few questions for you (or anyone else who might know) and I will try to keep them simple.

    – you say to have avocado for only one meal a there a certain limit or amount? whole, 1/2, 1/4?

    -is there a limit for cottage cheese? (in a serving? and number of servings per day?)

    -You mention full cream for coffee compared to milk, is there a limit ( I saw that someone on the blog posted 2 tsps) but wasnt entirely sure.

    -Is there a big difference between using regular sweetener (vanilla flavor @ starbucks) and sugar-free sweetener?

    -You mention getting salsa with no added sugar, so I am sure that would apply to marinara sauce..but was wondering if there is a specific sugar limit (for example, I used a marinara sauce that had 6g of sugar) also if there is a portion/serving limit?

    – Do you recommend use of the Celluthin on other parts of the body?

    Thank you very much!!!!!!


    Also if anyone has answers to my questions I would greatly appreciate your ideas:)

  228. Recipes to share:

    Hi everyone, I accidentally posted this to a comment made in January and am hoping that it will post with the more current posts

    I am not sure if there is another forum to share recipes..but I thought I would share some of my ideas here. (and if anyone knows of the link to a specific forum for sharing recipes please let me know).

    I love food so much, especially carbs and dairy, so I have tried really hard to think of meals that would work for the slow carb diet. Here are some of my ideas:

    Ceviche style Tuna

    -canned tuna (I prefer albacore) in water

    -lemons (I dont really measure..i just go by taste, but use about 4-5 lemons for every 2 cans of tuna) the lemon helps to offset the strong fish taste

    -corn- (about 1 can of corn per 2 cans of tuna)-I like alot of corn it adds a great snap


    -chopped onion

    -chopped bellpepper

    -chopped tomato


    -chopped avocado

    -cucumber slices or carrots for dipping (since we can’t have tostadas, chips or crackers)

    Add tuna to large mixing bowl, squeeze lemon juice onto tuna, then chop veggies, so the tuna can marinate in the lemon juice, add in all ingredients, salsa to preference, and avocado last. Slice cucumber and leave separate along with carrots and use to dip into tuna.

    * a few concerns :

    -corn, I am not sure if that is an approved vegetable, or if should

    be limited

    -tomatoes & avocado – Tim says to only include one serving per day

    -salsa- only salsa with no sugar me homemade salsa

    makes a big difference, a friend of mine, makes it and sells


    Spaghetti & Meatballs (without the spaghetti=)

    -I used turkey meatballs (Tim mentions Turkey sausage as being okay, so Im pretty sure, this is okay, also, he says grass fed beef is okay, so regular meatballs would work




    -italian seasoning -red pepper, oregano, mix -optional

    -fresh basil-optional

    -marinara sauce (i used roasted garlic marinara)

    I sauteed the zucchini, onions, and mushrooms in 2 separate skillets, because I wanted a lot of veggies and and they cannot be piled on top of each other in order for them to sautee well (especially zucchini), there should be a single layer. After the veggies shrink I combine them into one skillet. I used frozen turkey meatballs and cooked them separately, first alone in pan, 2-3 minutes and added italian seasoning. Then added the marinara sauce and let it cook for another 15 minutes. Lastly, I added the sauteed veggies, mixed everything together, garnished with fresh basil (I love basil, this really adds to the dish). I believe you can also add Parmesan cheese, Tim mentioned that somewhere in the book.

    *some concerns- marinara sauce, just like salsa, has sugar, be careful in selecting.. I am not sure yet, if this is entirely okay to have yet.

    Fast Food Option- El Pollo Loco

    -Grilled Chicken Salad (LIGHT cilantro dressing) I ask for extra cilantro in the salad as well

    – small side of pinto beans

    – very good meal – tasty & filling

  229. Have any of you readers actually used Celluthin, and if so, what were your results? I saw quite a few posts by people who had just ordered, or just received it, but haven’t seen any posts by those who used it.

    Many thanks for sharing your experiences.

    1. I tried the Celluthin and in my initial consistent use I considered it to be successful and working. I did not stay on top of the measurements sadly, so I can’t provide specific data. I can only give you my personal observation which was it seemed to help fat loss in spot areas – I was using on my abs and love handles.

      My suspicion is that it reduces water to those cells.


  230. Hi all –

    I just started the slow carb diet Monday and just have a quick question – do you think there is any reason I can not have turkey as my protein? It’s not listed and this has me concerned.Thanks for any help!

    1. Thanks for replying Scott. That was my thought so I was surprised it wasn’t listed in the book. It has been my primary protein now for these first 4 days so I guess time will also tell…

  231. Hey Tim,

    Love the book! You stated that you used BSN’s N.O. explode during your Geek to Freek stage. Weren’t they facing a lawsuit at one point for their supplements not containing what their labels said? Other than N.O. explode and BodyQuick, what supplement brands do you recommend? Thanks!

  232. Hi Tim

    Could you advise me on what is your experience with chrono nutrition?

    I am interested how do you see the rule that it shall pass 4 hours between meals in order to keep insulin level controlled. It is stated that insulin does not get stabilized but only after 2-3 hrs after meal and therefore we shall not eat nor chew anything at least 3 hrs after each meal in order not to put load on pancreas and to keep insulin levels controlled.

    Chrono nutrition also forbids milk but not due to II levels but die to casein which is hardly digested by humans. What do you think about caseinate form cows milk?

  233. Tim,

    Just curious if a flavored protein powder is OK as long as there are no sweeteners (artificial or otherwise)?…and I saw in an earlier post you mentioned using Whey protein powder…are there other kinds that are OK? (I know soy is not, but how bout hemp or pea protein powders?)

    And if so, this is another good hack that a friend recommended to me for those with a sweet tooth:

    Quick Protein peanut butter brownies:

    1. put one scoop of protein powder in a microwave safe bowl or container with a flat bottom (i usually just use a small glass bowl)

    2. add a little bit of almond milk (i use Trader Joes unsweetened vanilla flavored almond milk that you find in the refrigerated section…tastes better than the warm stuff)

    3. mix the almond milk and protein powder until you have a cake-like batter consistency (adjust quantities accordingly).

    4. add a spoonful of all natural chunky peanut butter (again, I use the Trader Joes salted kind)…and then thoroughly mix the peanut butter w/ the “batter”

    5. microwave the whole thing for 1-2 minutes (depending on the strength of your microwave), and you’ll be amazed by the cake-like consistency/taste



  234. Hi Tim & all! I’ve been working on an outlandish theory that SPOT REDUCTION IS POSSIBLE based on a few years of studying yoga students (including myself), gym rats and posture in general.

    Call me crazy but here it is: stubborn fatty areas on the body develop from lack of awareness of those areas. The fatty areas are the proverbial BLIND SPOTS in the mind’s (and neuron’s!) eye. No matter how hard we work out, we cheat the movement in blind spot areas. Over time those cheated areas accumulate fat from underuse. (Or appears fat because the muscle isn’t as developed.)

    The body is so good at adapting, so good at automating processes and finding homeostasis even when it’s incorrect. It’s no wonder we can move the same way for years and not notice.

    Have you ever stretched in a weird position and thought, ‘holy wow! I’ve never felt that muscle before?!’ Then you kind of get what I mean about physical blind spots.

    I’ve personally struggled with the squirrel arm effect and the muffin top back. You know what I’m talking about, ladies. The fat on the underarms that makes you tuck in your elbows like a chicken when you wave hello at someone? And the fat that rises around the edges of your bra near your armpit that makes you avoid snug fitting tops for fear of looking lumpy?

    I was doing lateral raises and rows and tricep extensions until the freakin cows came home. But it was hardly doing a damn thing UNTIL I corrected my posture. For me, a combo of practicing yoga and watching my workout sideways in a mirror helped. Once I realized I was cheating myself in those arm exercises by using primarily my shoulders and my lats, I was able to whittle down my upper arms and back circumference by a firm few centimeters. It was like someone took off the blindfold to my brain’s muscular connection so I could target the right ones.

    It’s a simple idea, but not easy. It took painstaking awareness in everything I did, from how I use my arms and back when I brush my teeth to how I hold a computer mouse. But once you get that big AHA moment where you feel the muscle engaging the right way, you’ll be hard pressed to go back to moving blind. The awareness itself is not something I know how to measure in grams ingested or body heat released or in any other way. Perhaps Tim will find a way of MEASURING it, like through a brain activity scan.

    This posture awareness technique also worked for a friend of mine who had thick calves. Her main goal in fitness was to be able to see nice curves to her ankles. She was a volleyball player and athletic in general. She said nothing she tried had ever worked. She had killer nice arms and abs, by the way! After 2 sessions working out with her, it became clear to me that she never fully rolled onto the ball of her foot. In other words, she never engaged all the muscles in her calves so not only did they not get sculpted but her fat would accumulate there. (For those of you who struggle with a lumpy booty and hips, it’s equal to doing a bazillion squats but sticking your ass out too far so it never engages.) Once she ditched her flat footed jumps, lunges and her very walking pattern for a more dynamic roll of the foot, she was able to see those ankle and calf definitions with a reduction in cellulite in just 8 weeks!

    Tim, I hope hope hope among your million fans and guinea pigs that you’ll be able to respond to this one.

    Thank you!

  235. Hi Tim,

    I’m curious to know why you used No-Xplode (2 scoops) in the morning and not directly before a workout? I trust you have a reason why?

  236. Hi Tim,

    I’ve seen a question like this, but no one answered:

    Xmas is coming! I’m wondering, since I haven’t been using PAGG yet:

    1) should I get PAGG for the few weeks around Xmas (no dieting then) or just CQ? Meaning, would CQ work on it’s own or does it have to be both?

    2) I can’t eat garlic – I get a bad heartburn – would PAGG be OK without the last G?

    Thank you!!!

  237. G’day Tim,

    nearly finished the 4HB and am loving it,

    you still have “coming soon” on the ultra,

    any updates pending?



  238. Unquestionably consider that which you said. Your favourite justification seemed to be at the web the easiest factor to understand of. I say to you, I certainly get annoyed even as folks consider concerns that they plainly do not know about. You managed to hit the nail upon the top and outlined out the whole thing without having side-effects , other people could take a signal. Will probably be again to get more. Thanks

  239. Great book Tim.

    I wonder, did you investigate anything with Poliquin’s BioSignature? It relates heavily to this topic.

  240. Hey Tim! I had a question about:

    ((Selenium, Myristic Acid, and a Better Brain))

    I watched your video from the post called “The Shortcut to the Shortcut”, and was especially interested in your response to the question on smart drugs, where you stated that cognitive function can be greatly improved by adressing nutrient deficiencies. You mention that, through testing with Spectracell, you corrected a selenium deficiency that tripled T and a myristic acid deficiency that helped you go coffee-free. To narrow this all down to an actual question you can answer:

    1. Would you recommend testing with spectracell for the layperson?

    2. Do you think correcting nutrient deficiencies is sufficient to improve cognition, or do you have any interest in nootropics?

  241. Tim-

    I am really enjoying you book. I would love to follow your diet, but I am allergic to eggs and chicken. This is my problem with many diets actually. I cannot consume anything with these ingredients or anaphilaxous is my reaction. What can I replace the protein part of the diet with? I also do not like fish so I don’t eat it and not a big fan of pork. Sorry, I’m a little picky.

    Thanks for your help and life of research

      1. well right now i live out of a hotel with only a microwave and small fridge so any meat products prove to be a difficult task to cook.

  242. Hi, I’m a reader of your book. I decided to start with the slow carb diet. I have only two weeks and I managed to lose water and muscle mass. What do I have to do to lose fat?. Thank you.

  243. Hi Tim,

    Talking about bodies, hormones, genes etc – what is your opinion (knowledge) about in vitro babies? I just saw on the TV that a Swiss scientist discovered these babies consistently have 30% more rigid blood vessels, which increases their risk for cardio-vascular deasease. This seems to happen because one of their genes responsiveness decreases during lab manipulations. They haven’t studied other organs and systems yet, plus they don’t know how these kids grow old, as the oldest one is only 30. You say in the 4HB that we can “escape” from our genetic predispositions, do you think these babies can do that too? Not sure if you speak French, but here is the video:

    And big thanks for all your great work :-)!

  244. Hello Tim

    People keep saying nice things about the Trimgel… Do you have an opinion on the matter?

    Thanks so much.

    By the way, loved the book The 4 hour body…



  245. Can this diet be done “VEGAN”??

    If so what would I substitute for the protein?