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


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

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

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

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

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

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

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

Here’s the back cover description:

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

Is it possible to:
Reach your genetic potential in 6 months?
Sleep 2 hours per day and perform better than on 8 hours?
Lose more fat than a marathoner by bingeing?

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

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

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

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

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

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

- How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of food and safe chemical cocktails.
- How to prevent fat gain while bingeing (X-mas, holidays, weekends)
- How to increase fat-loss 300% using temperature manipulation
- How Tim gained 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time
- How to sleep 2 hours per day and feel fully rested
- How to produce 15-minute female orgasms
- How to triple testosterone and double sperm count
- How to go from running 5 kilometers to 50 kilometers in 12 weeks
- How to reverse permanent injuries
- How to add 150+ pounds to your lifts in 6 months
- How to pay for a beach vacation with one hospital visit

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

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

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

Now The Real Fun Begins

Here we go:

1) The ask
2) Big media opportunities for you
3) An offer to friends in media.


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

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

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

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

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

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

Thank you!


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

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


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

Upward and Onward

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

The best is yet to come :)


Posted on: September 29, 2010.

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

1,128 comments on “The New Book Unveiled: The 4-Hour Body (4HB)

  1. Hey Tim,

    I am trying to apply some of your suggestions from the 4HB. I have started the PAGG stack, as well a many techniques from the Slow Carb Diet.

    I am wondering what workouts you would recommend. I want to do some combination of ‘Occams Protocol’ (A and B workouts) combined with some performance excercises of ‘Effortless Superhuman’. How do I combine these 2 different workouts into one regime?


  2. Tim,
    I hope this message finds you well. I know you are extremely busy, but I could use a little help.
    The 4HB is great, but I need some clarification.
    I have begun the diet and it is simplistic and tasty. Can you use Athletic Greens as a substitute for your veggies?
    I struggle with the workout (I question is the workout is enough). If I do more than the MED do I risk jepordizing the results?
    Lastly Supplementation; Do you only take the PAGG and Super Cissus RX during binge days? If not, do you have a schedule that you could please post or send to me?

    Thank you


  3. Thanks Tim – i’ve been on 4HB for 8 days and am already down 14lbs!

    I’m in a weight loss challenge that ends in 2 months and am also training for my first Ironman triathlon.

    I’m confused about this section “Mistake #7 – Hitting the Gym to Often”

    are the only risks over eating? I’m used to training 2+ hours a day for my triathlons… can i still swim bike and run or should i just stick to the ABCs?

    i’m looking forward to trying your 5k to 50k protocol after the weight loss program. thanks for any advice you can give – i’ve already convinced a dozen friends to buy the book..


  4. Tim,

    Got your book from a friend and it has been great. However, I have started to see a plateau in my weight loss and can not seem to figure out from what. I have gone over you mistakes section and the only thing I can think of is that I am unable to eat a meal right after waking, I can get a shake in but I can not eat for another few hour do to my work schedule. I have also switched from 4 meals a day to 3 and back to see if that spiked anything, and nope. I have lost some inches and not lbs # but have stopped losing in the areas I still need to cut few more inches on. Just looking to see if you have an idea or anyone has a thought to kick the loss back on track. Thanks!


  5. Tim,

    Someone replied to a post I made, and now I can’t find it to return the favor. Your blog is somewhat hung up on Sept 30th, 2010, with only the most recent post at the top??

    StuartC posted this Jan. 11th at 11:38 PM

    Author: StuartC
    Hey Derek! Been checking out your progress as i just started this yesterday and feel like im gaining weight and wanted to see how it was working for everyone else! Congrats so far – are you still losing?

    I have so many questions about the plan and whats good and what isnt but we’ll see how it goes!!

    Anyway, good luck and keep your blog updated!!


    I wanted to reply directly to his thread, but cannot find it. @webmaster – how do we look at blog history?


  6. You’re book is over 500 pages long and it’s spread out, so a video to put everything into perspective with cycling routines and putting the information together would be very helpful. You’ve got to go back to various chapters and try to memorize important details that work very well as a whole, but are spread out so it’s not the easiest to digest.

    What is your heart rate elevated to after having each PAGG and how many hours does it stay there? What is the heart rate elevated to during and after your 30 minute workouts, how long does it stay there? What is the heart rate elevated to after the exercise sessions after each meal and for how long does it stay there?


    • I don’t think the point of PAGG is to elevate heart rate – unlike ECA – which sped-up heart rate thanks to caffiene – PAGG focuses on leveling insulin levels . heart rates will vary from person to person depending on intensity – mine goes up to 178 during very hard aerobic and/or kettlebell sessions.


      • Are you sure PAGG doesn’t elevate the heart rate? If you find it’s over 90 beats a minute after taking in PAGG then your heart rate is definetely elevated. The heart rate would likely be elevated after doing jumping squats following a meal. How long it is elevated is the question. This would show great evidence of how such great amounts of weight loss is possible while only lifting weights an hour a week, and I assume no running. Maybe some sprinting too, I think that’s apart of Tim’s plan. Women, where weight loss is much more difficult because they’re usually much lighter than guys and carry far less lean body mass, are saying they’re losing 20 pounds of body fat in just three weeks following this plan. I can see that being possible with elevated heart rates and putting on more muscle at the same time, and supporting the growth and consistancy with plenty of complex carbohydrate intake.


  7. Tim,

    I started reading your book. I haven’t finished it yet and forgive if the answer to my question is in the book. You’re such a detail oriented person and this is a huge book. Do you work in the calories burnt from reading this book into any of you diets or weight loss programs? If not you should…HAHA!

    Keep up the good work because it is much appreciated!!!



  8. First off appologies for TMI but has any one had GI issues on this diet? I’ve been following all of the slow carb rules and have seen amazing results. But I’ve also had stomach pains and diarrhea for the past 6 days. I can’t tell if it’s th diet or the supplements or a stomach bug or something else. My energy levels feel good and I’m also taking a probiotic to help. I’m wondering what I can do to fix things without ruining my diet with bananas or rice. Any suggestions?


  9. Hey Tim,

    I first heard about your book on doctor oz and no offense i just believe that it is just a bunch of mobo jombo cause out of the 7 years i have been learning everything to know about weight and your body nervious systems and just would have to get more info about your studies and the results and even results way after the stuidies was finished

    Keep it real


  10. Hi Tim.
    I really like the book a lot. I bought it on my way to india, I followed the slow carb diet for 2 weeks in India and referenced the book almost daily. I wasn’t able to get all of the supplements there, but I did have alpha lipoic acid 150mg with each meal. I have been enjoying eating this way, but unfortunately, I have not lost any weight yet. I did lose just under 2 inches. I thought I would have lost more by now. Frankly, I am eating pretty big portions (because you wrote “eat as much as you want”) but it is all nice fish, veg and legumes that you have on your list. I am trying to figure out what to change. I did have two cappuccinos—so perhaps that compromised it with the dairy? (I couldn’t resist). I also did yoga for 3 hours daily as I was on a yoga teacher training course and did the air squats and push ups. I can’t imagine I was doing too much exercise. Maybe too little? just for reference, I am 76kg and 5’7″. so, I have at least 12kg to lose. not obese, but have a fair bit I’d like to lose. I would appreciate any insight you might have.
    thank you.


  11. I love the book but I have a question. I am sleeping better than I ever have since starting 4HB. However, I now wake up one time per night to urinate..then go right back to sleep. Has this happened to anyone else ?



  12. Hi Tim,

    I just bought your book today after seeing your segment on Dr. Oz. This is great!

    I am wondering if there is an alternative to grapefruit juice — to open muscle receptors (aside from air squats). I am concerned about the grapefruit interaction with medications.

    For example, will lemon juice work?

    Thank you,


  13. Prehab aka injury prevention chapter question.

    Hi Tim,

    Brought the book when the contest was on. prehab is the 1st approach from the book I am following

    Is the test done only for C&L or other exercises too?

    btw, the chapter is a bit confusing to navigate.



  14. It’s a little slower going for us over 40 (cheating doesn’t help either. Lots of bad habits to unlearn ) but so far I’m averaging just over a pound a week. I’m about 20% of the way through the book and I’m about 20% towards my goal. Perhaps there is a connection :)


  15. After hearing Matt Mira (@Nerdist) has had a ton of success on your regimen, I thought I would go out and buy this book to see for myself.

    I have had your book for a couple of weeks before starting it up to make sure I fully understand what the plan of attack is for weight loss. As a scientist myself, I thought it was quite well researched (vastly better than most journal articles that I’ve come across), and somewhat easy to read for the layman.

    I am currently on day 2 with my wife. I hope this works out-I know I want to drop 20 and my wife does too. (But will be happy with 10-15 if I’m honest). So far, although hungry at times, I will continue on with the experiment to see what changes (if any) appear in the mirror. I am optimistic on the plan, I do quite miss whole wheat bread/oatmeal, skim milk, and fruit for breakfast.

    What are your thoughts on using a bit of BBQ sauce?



  16. Hi-

    I am wondering what you would recommend for me- I have suffered from migraines every day for 2 years now, and have not found anything that has helped. My brother suggests I try your diet, but maybe change some things around as I am not trying to lose weight, just cure my migraines. What would you recommend? Thanks for any help!


  17. Hi Tim. Now, when I talk with my friends about testosterone, or hormones, or even perfecting my Sleep is really cool to watch how sorprised they are…

    They look at me like a -GOD-, and after a a few minutes of ejoying my “knowledge”, I tell them that I learned it from your book. ;-)

    That Book is amazing… 200% recommended for any man on this planet!



  18. Hi Tim. I just finished reading the eBook (well the parts that I needed) and today have started the slow carb diet, as well as the PAGG stack, and the cold therapy. I’ll also be trying some of your tips in the sleep section (I also have severe onset insomnia).

    Right now, I’m 245 lbs, hoping to get back down to 185 lbs. (I’m 5′ 9″).

    Wish me luck!

    BTW, the cold therapy bath is painful, but I feel so good afterwards! I never knew!


  19. Hi Tim,
    I just wanted to let you know I mentioned your book in my latest blog post. My son introduced me to your book and ideas. Both my husband and I have lost weight.
    Also, we are happy about your involvement in the Questbridge program. Both our son’s are Questbridge recipients and we are so thankful they are in college!
    Thanks for everything.


  20. Wow…You imported stem-cell factors and injected them into yourself. i must say that was bold research. And Holy Cow you gained 34 pounds of muscle in 28 days without steroids. Enough said…I’ve got to read this.


  21. I really like the post to shared with all of us. I have seen your book “The 4-Hour Body” and I am very impressive and inspired from this book and I want to buy ASAP. Please suggest how to make possible….


  22. Hello Tim, I´m your reader from Brazil. i´d ask if you know something about how to increase the height?? I was looking on the internet and found a lot about this subject, but nothing that seems to be true. There is a person here in Brazil that says that you can grow in stature through especitic exercises. I´d be very happy to know your opinion about this subject. A hug from a friend of Brazil!!


  23. I read your book and thought it was very good. There are key things about nutrition/supplementation and learned from it and feel your book is pivotal for athletics. I’d combine several of your different workout and exercise protocols together to get the combined results, which would still be a very short condensed routine compared to most workout protocols. People can lose lots of bodyfat in a short period of time following your book. I do wish you expanded on eating on a budget while bulking, and the principals of eating while on a budget. I hope you make a condensed book for nutrition, supplementation, health, workout, and fitness knowledge of a guide to follow much shorter than this book, like 100 pages that also explains what key supplements and foods to consume as this book recommended a ton in each chapter. It offered lots of interesting research and sources to go no other book talks about so a must have for people into top quality health and fitness. You should have charged $100 for the book as I would have paid that much for it. It’s that good.


  24. Such as expanding on the science and principals of macronutrient composition for losing fat, maintaining bodyweight, and bulking muscle or even losing fat and bulking with muscle at the same time. The precise amount of calories in the precise ratios, when to time eating meals for fat loss, for the amount of lean body mass a person carries under the different heart rate ranges. The science of a carbohydrate food plan under the different heart rates for exercise and the science of ketogenic dieting. And also the spin of ketogenic dieting with the slow carb approach.

    You can go see a specialist to get your legs lengthened by up to 8 inches, you might be able to do the arms too. Don’t know about the whole body though. It may or may not look good. I have a lot more potential as an athlete with my stocky legs than if I were to get them lengthened, as it’s considered genetically gifted to be built like this. You can acquire a lot more strength with stocky legs. Taller guys are weak because they don’t have nearly as much strength or core balance so they’re easy to topple and their hits are very weak. While they have greater range their hits are weak and you can just get inside of them easily unless you’re borderline retarded. Only way then they can beat you or intimidate is with a supernatural curse that cheats you over and defeats the points you make. But then they’re garbage for doing that and they know it. It’s good to acquire great strength and athletic ability for competitions, for health, and to open yourself up to future oppurtunities. I’m 5’9″, stocky, and have broad shoulders with a build that was naturally bigger than most people. Most guys, even tall ones, are very weak and I’m stronger/have more usable strength than 99% of guys naturally with good training. Strength itself isn’t usable unless you train yourself how to use it with one peice strength, explosive lifting, anaerobic/aerobic training, and heavy power lifting along with bodybuilding and yoga/stretching.


  25. I can beat up 99% of guys (including all the tall ones) with Tim Ferriss’ types of training, and I did very similar training before I read the book so the book was very familiar to me. I’m sure Brock Lesner, David Tate and highly trained mixed martial artists with usable strength and skill could beat me but they spend hours and years training for it on top of being huge, strong, and having lots of physical strength they developed through lots and lots of steroids, but they had lots of natural ability too. Some of those guys in MMA that are physically weaker I could pummel even if they trained for years. Some guys are physically bigger, sometimes even stronger, but they don’t train balance, flexibility, or even how to use their strength in the cateogries I listed in the previous message so I could still wipe the floor with them.


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  27. Hello,
    I’ve been trying to follow the 4-Hour Body for several months now. I am a pesco-vegetarian and therefore, chose to eat tuna right from the can from the category protein. However, I am worried about the amount of mercury I am consuming and wanted to know if Tofu would be an acceptable replacement.
    Thank you,
    Sara Morgan


  28. I am engrossed in reading the 4HB! I would like to follow the eating plan and bingeing plan :), but am wondering if fresh coconut water is considered allowable?? I am currently living in Bali and don’t want to give up my coco habit! Thank you!! TJH