Going from Obese to Bikini Body — Briana Case Study (Plus: New Tools, 4-Hour Body Group)


Briana Christine- 100 POUND transformation_FRONT
All tactics, no excuses.

This post will explain exactly how Briana, a mother of three and reader of this blog, lost 100 pounds. It’s a lot simpler than you might think.

For additional real-world examples and the fundamentals, I suggest reading “How to Lose 100 Pounds on The Slow-Carb Diet.” There are several men and women profiled.

Sidenote: Many of you have been asking for a free 4-Hour Body support group… so I created it here. It’s designed to improve success rates by 50%+.  In a recent four-week test, 86% of people who finished lost an average of 8.6 pounds.  Many lost more than 20 pounds.  If you’re serious about progress, take a look.

Now, onto our post, which was written by Briana herself. I’ve avoided any major edits to preserve her voice.

Please add any questions or tips of your own to the comment. Both Briana and I will jump in to help…

Enter Briana

If you’re meeting me for the first time today, you’d never guess that a little over 1 year ago, I was 100 pounds heavier and the furthest thing from being proud in a bikini.

And if you’d met “the FAT me” a year ago, you probably never would have guessed that the over-weight mother of three was actually an accomplished personal trainer who’d lost 73 pounds years earlier… and gained it all back.

That is really where my introduction to the Slow-Carb Diet (SCD) began.

Five years ago, I was a stay-at-home mom.

I had a husband, two kids, a house in the suburbs with a white picket fence, and a great dane. I was a young mom in my early 20’s, trying to balance everything and be everything to everyone BUT neglecting myself. I made my family the priority, which was great for them, but I lost myself somewhere along the way. Despite numerous failed attempts to lose weight and get in shape, the scale just kept creeping up.

Fat, depressed, and frustrated, I ended up surfing the internet one day for some new nutrition and training inspiration, when I stumbled across Tim’s blog and the post he wrote on How to Lose 20 lbs of Fat in 30 Days… Without Doing Any Exercise. Four paragraphs in, I was HOOKED! I read it, I applied it day-in and day-out, and within 6 months I had not only lost the 73 POUNDS I had gained after having my first two kids, but I had completely transformed my body!

Needless to say, the experience was life-changing. After it, I felt compelled to pursue a career as a certified personal trainer and nutrition specialist. I wanted to empower, educate, and inspire other women to transform their bodies and regain a renewed sense of self — just as I had.

Shortly after I became certified, I went through a devastating divorce. As a newly single-mom, I set out to “4-Hour Workweek” my life, started my own multi-faceted health and wellness company, and spent the last 5 years helping to transform the bodies and lives of hundreds of women around the world in ways they never thought were possible.

Along the way, Tim wrote and released The 4-Hour Body, and my story was featured on national television and throughout numerous editorials, spreads, and fitness publications — the biggest of which was an appearance with Tim on the Dr. Oz show.

Briana on Dr. Oz

And then? I got pregnant with baby #3.

Long story short: despite being a personal trainer and all my previous hard work to be a “weight-loss success story,” I ended up being one of those Mego-Prego women who really went for it! By “went for it” I mean – if my weight gain had been an accurate barometer of my son’s birth weight, I should have given birth to a kindergartner!

From the moment I first found out that I was pregnant I decided to use the “eating for two” excuse. I indulged my cravings, and I packed on the pounds by way of ice-cream, Mexican food, lasagna, and a total break from the adapted SCD nutrition principles I worked so hard to establish in my own life and subsequently teach others.

Needless to say, I exploded over nine months, and by the time I actually gave birth to my 8 lb. 6 oz. bundle of joy, I found myself weighing the heaviest of my life–100 pounds heavier than normal.

So my baby is born… and I find myself asking, “Now what, fatty?”


Faced with the depressing reality that the new weight wasn’t “baby weight” and was really ALL ME, I made it my mission to swiftly re-apply the SCD principles to shed the post-partum pounds in record time.

It began with a commitment to change, and a real look in the mirror.

So many of us are miserable over the current condition of our bodies, we get motivated and inspired by reading stories such as mine, but that’s not enough. We need something lasting. Something that will motivate us to walk away from the bread basket, or in my case — back away from the sour cream twice-baked potato!

For me, that motivation came in the form of photos.

Before I began, I committed to document the entire process via a weekly pictorial where I would stand raw, real, and exposed in front of a camera wearing nothing but the same tiny black bikini. When I felt discouraged, or was having a internal struggle over something I shouldn’t eat, I would look at the photos of where indulging got me — FAT.

I took it one day and one meal at a time.

Beginning the day after I gave birth, I followed every slow-carb principle that is outlined — except for the cheat day.

The reason? I was breast-feeding, and through trial and error, it turned out that keeping my diet consistent by eating the same thing (more or less) everyday was much better for my baby (and my sanity), than trying to sooth a horrific colicky newborn 12-24 hours after binge eating on a “cheat day.”

The biggest SCD keys behind my latest post-pregnancy transformation were:

– Structuring every meal around a lean protein
– Meal frequency (eating every three hours)
– Totally avoiding refined, processed, starchy carbohydrates, and wheat (I came up with some wicked slow-carb recipe option substitutes)
– Eliminating dairy
– Completely cutting out fruit, which was my biggest craving during my pregnancy
– Drinking a gallon of water a day
– Upping my daily fish oil to 1 gram per 1% body fat — liquid form. Obviously, that’d otherwise be quite a few pills.

Just with the slow-carb diet ALONE and ZERO exercise (due to some postpartum recovery issues between week 1 and week 8), I lost 36 POUNDS.

Briana 2 - WEEK1-8_SIDE
(Click here for larger image)

And 12 months after giving birth, I hit my goal and lost 100 pounds (23 pounds of which were pre-pregnancy), and completely transformed my body.

Briana Before:After

Briana Christine- 100 POUND transformation_BACK

Consistency is key. A typical day on the SCD might look like this:

Breakfast @ 7am
Egg white frittatas (made with veggies like mushrooms, bell pepper, and onion)

Snack @ 10
Veggies with hummus

Lunch @ 11:30
Usually dinner leftovers from the night before (i.e. Bison marinara sauce over zucchini spaghetti; Tuna stuffed avocados; etc.)

Snack @ 2
Small mixed green salad with chicken, cucumbers, green peppers, and tomatoes with a homemade lemon/garlic vinaigrette

Dinner @ 6
Tilapia fillet served over broiled garlic carrots, and coconut “rice” (cauliflower)

Biggest tip: If you fail to plan, you’re planning to fail

As a mom, life can be hectic, and it rarely goes according to plan.

I always prepare ahead of time for those moments with some quick-grab protein snacks. Turkey wrap “roll-ups” with a little hummus and a sliver of bell pepper or cucumber inside is my fave! Or little snack-sized baggies of almonds sprinkled with cinnamon. Hard-boiled “hummus deviled eggs” is another.

Prepare or fail, the choice is yours.


Putting on a bikini 7 days after you give birth is uncomfortable. Some might argue it’s insane.

Standing in front of the bright lights of a professional photographer week-after-week (often times without seeing much change), especially when you’re a personal trainer who is 100 pounds over weight, is humiliating, humbling, and painful.

But transforming my body, documenting the journey, inspiring other mothers, and ultimately founding BikiniBodyMommy.com has been the most empowering 12-month process I’ve ever undergone.

The journey isn’t always easy, but nothing worthwhile ever is.

My name is Briana. I am a 31-year old mother of three, I’ve lost more than 100 pounds on the Slow-Carb Diet, and I work every day to be a success story.



Odds and Ends: New 4-Hour Body Support Group

I always wanted to guarantee that people could achieve rapid fat loss, and now I have the data to prove it.
Last Fall, 3,500 people joined a four-week 4-Hour Body challenge and measured their progress on Lift (a goal tracking and support community that I invested in). The results: 86% of people who finished lost an average of 8.6 pounds.  Some people lost more than 20 pounds.
Today I’m launching a second, even bigger challenge on Lift. Think of it as one part training group and one part research experiment.
First, join The 4-Hour Body group on Lift. Joining the group will sign you up for five habits from of The 4-Hour Body:
– Slow-Carb Diet meals
– 30 grams of protein within 30 minutes of waking up
– Moderate exercise
– Cold showers
– Measuring your weight, bodyfat %, and total inches
Next, just follow the habits and ‘check in’ each time you have completed one.
Talk to other group members! When you set goals alongside other people, it keeps you accountable and leads to better results.  The 4-Hour Body community on Lift is there for this reason — use it!
Finally, track your results.  Lift gives you numbers and graphs that show your progress.  Add pictures along the way (don’t forget to take the “before” picture) so that you can really see the changes.
And as a final note, the last time I ran this challenge, Lift only had an iPhone version. But they just launched a web app that you can use from your computer or mobile phone.
Have fun :)

Posted on: June 20, 2013.

Watch The Tim Ferriss Experiment, the new #1-rated TV show with "the world's best human guinea pig" (Newsweek), Tim Ferriss. It's Mythbusters meets Jackass. Shot and edited by the Emmy-award winning team behind Anthony Bourdain's No Reservations and Parts Unknown. Here's the trailer.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

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)

250 comments on “Going from Obese to Bikini Body — Briana Case Study (Plus: New Tools, 4-Hour Body Group)

  1. Amazing! I was feeling some baby blues since my daughters birth this past January but its time I shake it off. I need to only lose 30lbs and it doable. Off to open my 4HB and 4HC.


      • Your transformation is amazing and you deserve major props for wrestling the weight loss “bear” to the ground and then making him your b*tch. Weight loss is something that vexes so many people and you conquered it. Congrats!

        Side note, overall the diet looks pretty sound until I read that you cut out ALL fruit. I understand why, based on how the diet works, but there are so many nutrients (macro, micro, phytochemicals) that are lost and need to be sourced through pills. Yes, it can be done…but still.

        Also, and not a criticism, but as a personal trainer do you feel it is perhaps not the best message, long term, to send to the public that they do not need to exercise in order to lose weight and be healthy?

        All the best to you and your family!


  2. Absolutely incredible transformation, Briana!

    From all the diet information out there, from SCD to Paleo, (mostly) everyone agrees that processed foods are the culprit for weight gain and illness. As a Paleo guy myself, it’s great to see a Mom incorporate the SCD rules and get healthy.

    Truly amazing.


    • Getting coldness into your life helps release a certain type of fat. Cold showering is one way to do this, but there are other ways, like putting an ice pack on your upper back and neck for 20 minutes while watching TV or reading.


    • Thermogenics, as well as other stuff, but I’m being lazy so will open my copy of 4HB and get back to you later.

      I’m off for a cold shower.


  3. Does one have to eliminate fruit to be lean?! It just depresses me to think that fruit, the most natural, delicious, wonderful thing to me, has to go in order for fat loss to occur. Is this in fact, the truth? (Serious question.)


    • Fruits are among the healthiest things can eat. Avocado is a fruit, berries, kiwi,

      From the Harvard School of Public Health: http://www.hsph.harvard.edu/nutritionsource/vegetables-and-fruits/

      Mayo Clinic, you want healthy skin, need to eat fruit, http://www.mayoclinic.com/health/healthy-skin/AN01863

      Seriously, nutrition is the most important thing to know in your life. Even more important to health than exercise–which is also very crucial. Good nutrition is the best medicine, it’s very interesting, and not knowing is incredibly dangerous.

      Dr. Weill http://www.youtube.com/watch?v=OQ_bDr7gvbU

      Can also check what purchase on Goodguide.com for the healthiest. i.e. TJs yogurt does not have a good rating. Strauss is the best, Fage 2nd. Berries, a scoop of yogurt and walnuts or almond are a very healthy desert. Nor all yogurt is healthy, and soft swirl is almost all full of aspertame…ie cancer food.


    • They say fruit is processed in your body like a carb, so if weight loss is your goal, it’s best to cut it out or stick to one piece a day. In maintenance, you can reintroduce more frequently and see how your body tolerates it.


      • Sharon, Fruit isn’t processed like a carb it is a carb. Fruit is fructose one of the main carb classes.
        It’s basically a big ball of sugar that is produced in order to entice animals to eat it and therefore spread the seeds of the plant far and wide.

        Think back to how humans evolved. Thousands of years ago we usually survived harsh winters by eating stored dried protein. We suspect that humans lost weight all winter long. The only way to survive the next long winter was to gain a lot of weight in the spring and the summer sort of like a bear. And what foods are available in the spring and the summer? Fruit, berries, starchy vegetables, and grains. We’ve evolved to eat carbs which would cause insulin secretion much more than other food classes. Insulin secretion causes hunger. It’s why if you eat a plate of scrambled eggs, you may be full for eight hours or more. If you eat a big plate of pasta and a bowl of ice cream, you may eat twice the calories but in three hours you will be hungry for more. That’s how we gained weight in the summers thousands of years ago. Now with carbohydrates available all year round and us evolved to crave carbs, wt. gain is uncontrolled.


      • “Sharon, Fruit isn’t processed like a carb it is a carb. Fruit is fructose one of the main carb classes.
        It’s basically a big ball of sugar that is produced in order to entice animals to eat it and therefore spread the seeds of the plant far and wide.”

        Not exactly. Fruit is composed of sugar AND fibre AND is packed with micronutrients. The last two ingredients are vital for both weight loss and fitness. It is completely disingenuous to dismiss fruits for their sugar content. Fruits are not candy bars or soda, which are almost a 100% sugar with little or no nutrient value. Cutting back on sugar is a good thing, fruits not so much. I really wish the latest trend of dismissing foods in their natural states would stop. We don’t need processed sugars, we do need natural sugars. We don’t need processed carbs, we do need natural carbs. Replace the nutrient here with anything else and repeat it as a mantra. There is no such thing as a BAD group of a food that is found in its natural state.

        Also, there is historical evidence that hunter-gatherers who survived on wild game and meat primarily were healthier and fitter than their successors who ate more carbs, but that doesn’t mean that carbs are bad. As long as you get them from natural sources (that is, fruit) and you primarily plan the meal around lean protein, you should be good to go.


      • Fruit contains antioxidants, especially the berries and select others. However it also contains lots of sugar. While it is natural sugar and arguably the best way to have sugar because of the fiber and nutrients that come along, its still sugar. You can supplement these essential nutrients and vitamins and avoid the sugar all together, not nearly as delicious tho. Like Sharon said above, limit yourself to 1 piece a day, moderation is the key. I believe 80% pure healthy choices and 20% indulgence is a good way to stay healthy and still enjoy your favorite deserts. After all once you are practicing a healthy lifestyle and diet your cravings and tolerance for junk food will decrease.


      • Remember that if you follow SCD to the letter, you can eat an entire fruit orchard on your designated cheat day every week. And 1 in 7 days is just about an 85/15 split. So incorporating a cheat day, among other reasons, falls perfectly in line with SCD and Pareto’s law.
        While the percentages work the same with a daily cheat meal or snack, in terms of moderation, the point of Tim’s diet is ketosis for fat loss. And it will typically take a person 2-3 full days to get their body into that state.


    • As a physician that deals with a lot of weight problems with patients and myself, i think I can help answer this question.

      The question is not whether fruit is healthy or not. In a weight appropriate low body fat individual , fruit is a healthy appropriate part of the diet. There are many important vitamins and nutritional additives that fruit can supply as well as a lot of fiber. It should be a relatively small proportion part of a healthy diet.
      When you’re obese however you have to understand that fruit is essentially a large ball of carbohydrates. Carbohydrates are the crack cocaine for the overweight food addict. Robert Atkins was one of the first people to clearly understand this problem in overweight people. To lose significant weight, carbohydrates cannot be even much of a minor part of your diet. There are a number of reasons for this but most importantly carbs. cause significant insulin secretion. Insulin does many many things some life-saving. Two important things it does is turn on the fat storage mechanism and create hunger. This will absolutely sabotage any significant diet efforts.
      So let’s just say fruit is healthy but only for people with healthy weights.
      Eric in Austin


    • I’m on this diet, and I eat all the fruits I want on the one cheat day per week. It gives me my fix, and I don’t gain any weight.


    • Years ago I did a protein and fruit diet (melon group one day, citrus group one day, and berries on one day) … one type of fruit group per day, no mixing.

      I lost 15 lbs and 30 inches overall. I leaned out. I worked out (weights) three times a week.

      Easiest diet ever since I didn’t have to think about what to eat or cook or mix together.


    • The problem with fruit is that it has been selectively bred to be sweeter, that is, to have more fructose, which not only causes fat gain but it’s also a poison (google ‘the truth about sugar’ talk). You can minimize these negative effects by sticking to fruits with a low fructose content: Avocados, tomatoes and berries.


      • Agreed completely.Also lets not forget thanks to modern agriculture,fruit is now available any time of year in unlimited quantities.my modo is eat in season fruits from as local a source you can acquire.


  4. I am so excited for this! I cant wait to have my girlfriend join this!

    Tim, I would like your opinion on something if you have a second. I like repeating the same meals over and over, so I thought I would try to find a breakfast lunch and dinner, that have all the vitamins and minerals that I need every day. I would by the food organically. Then just eat the same meals every day so that I am getting the exact amount of nutrients that I need and they are pesticide free. What are your thoughts? I will forever be a fan and thank you for your time.


  5. First of all Congratulations, a truly inspirational story for those looking to do similarly. I was wondering about your supplements though, besides the fish oil everyday, did you take any other supplements? While a healthy diet is the biggest factor, a strong supplement program can help offset the damage inside our bodies when losing that much weight.


  6. All I can say is I am SHOCKED! Please correct me if I am wrong as I have made some assumptions here…That baby does not look breast feed and putting on a bikini a week after giving birth and then deciding on a radical diet is the first sure way to stop milk production…great way to make those mothers out there who do choose to protect the life force that is their milk for the first year of their Childs life feel like shit! EVERY single mother who has had problems with milk production or quality of milk issues that I have meet has been because of radical diets or over excising while breastfeeding. Sure it’s off your butt lady but it’s now permanently on your child. I am sick to death of woman been told they have to get back to picture perfect straight way, I am sick to death of the child been put second and parents been cheered on, what is wrong with this world…why couldn’t you have waited? Wake up people; give your kids a chance at least! Do it when they are weaned!
    And Tim I know you’re a guy and might not know every much about these things but I am still shocked that you could encourage such behaviour. Now again I apologies if I am wrong but I would be shocked if I am!


    • But not every woman chooses to breast feed and also think that even after the breast feed period is over there is till so much time of get in shape for those that wish t do so. So I do not think you are addressing an real relevant point here.

      You also said that you are, “sick to death of women been told they have to get back to picture perfect straight way.”

      Well you can be sick to death al you want, but you’re worrying yourself over things that are outside of your control. You personally do not have do it if you don’t believe it is right.

      And you also said that you are, “sick to death of the child been put second and parents been cheered on.” What? No one is putting the child second. With all due respect, I think you are blowing all this out of proportion (pun intended). this is a mother who decided to get back into shape instead of looking at magazine covers, secretly wishing she was thin, but outwardly blaming it on the magazine covers for making her feel shit, which is what you are doing.

      It would be more honest of you if you said, “I’m jealous because it makes me feel like shit” rather than pin point a choice that she has made.

      Hope you get back into shape and then you will not be a complainer. Why? Because if you continue to complain like you are doing then it is YOU that is putting your children second instead of instilling their hearts with a ”can do’ attitude instead of ‘let’s complain’ attitude.

      Liked by 1 person

    • Retread the article, she references not doing the cheat day because it made the baby colicky which is because the crappy food was transferring into her breast milk. Also, i am not sure how you can look at a picture of a baby or a mom in a bikini and see they aren’t breast fed.

      Additionally, she did this a very healthy way and passed some great nutrients to her child and has set up a healthy lifestyle to share with her kids. I wish when I had given birth I had a support group for moms with people like Brianna. It would have been a lot less stressful.

      Finally, as a mother whose child could not breast feed it was often very painful to read about how harmful I was being to my child. In reality, as mothers we need to support each other whether we are breast feeding or bottle feeding. The concept that my child will be an alien as he grows without breast milk is false and wrong. He is a healthy, well adjusted teenager who didn’t breast feed.


    • Did you not see what she was eating everyday? You’re “SHOCKED” that she ate that many vegetables and lean, good for you protein? What’s the matter with you? Besides the obvious jealousy..


      • I agree that weight loss through eating high-quality real foods is the only safe way to shed the pounds while breast feeding. My only concern when it comes to breastfeeding and extreme weight loss is the fat-soluble toxins that are released as you shed the weight. They get into your blood stream, and therefore your breast milk. I have a 2.5 year old son who is still breastfed and I really worry about that, even though breast milk only makes up about 25% of his diet now.

        The only decent solutions I’ve found are to incorporate gelatinous foods like aloe vera and chia seeds to the diet. Also emphasizing detoxifying veggies and herbs like cilantro.

        I’d love to hear if anyone else has suggestions about this. I’d love to try the SCD!


    • What’s funny here is that you are upset about something that happened exactly the opposite of your assumptions.

      “The reason? I was breast-feeding, and through trial and error, it turned out that keeping my diet consistent by eating the same thing (more or less) everyday was much better for my baby (and my sanity), than trying to sooth a horrific colicky newborn 12-24 hours after binge eating on a “cheat day.”

      Not only was she breast feeding, but she was careful and caring enough to notice her baby was having a reaction to the part of the diet where ‘bad’ food is allowed. Thank you for a perfect example in micro of society’s general willingness to be shallow and thoughtless. Not to mention the inability to be careful with sanctimony.


    • Hi Diana… Your assumptions are wrong. I breastfed my son almost exclusively until he was 8 1/2 months old. He has been “off the charts” in terms of health and size in all of his check ups since birth. You can read more about my choice to breastfeed during my transformation journey on my blog.


    • My son breastfed also exclusively until 6 months when he truly desired to start eating solids, and I continued to breast feed until he was about 22 months old. He seems to have benefitted from this, as his height and weight have consistently been 75-90%, and was sick so seldom he almost never saw his doctor between yearly checkups. All this done while eating vegetarian, low-fat, low sugar meals. Not by choice, but because my pregnancy ‘forced’ me to eat that way. Unless I ate purely good choices, and not too much quantity, I threw up. And I threw up every single day of my pregnancy until I got medication to control it. It was almost like my body (and the baby in my body) knew what I needed, working against all the bad habits I had firmly put in place for decades! I actually lost 24 pounds during my pregnancy, but was the healthiest I’ve ever been.


      • I bootle fed my son only since day one. He was also top of the charts, never sick, his first cold at 2 years, never threw up, slept like a lamb, all check ups perfect. So what is it, breast feeding or bootle feeding…nah..lucky genes more like it. Oh, and I lost my baby weight (25 pounds) in 6 months by simply eating healthily and walking. No extreme diets, no weird supplements, just normal food, carbs and all….


    • Going on a diet after giving birth wouldn’t necessarily cause the breast milk to stop being produced, or even to slow down.

      A big reason why milk production slows/stops when dieting is because women go on crash diets that don’t provide the thyroid necessary to stimulate the production of milk. This diet, however, does stimulate thyroid production.

      The cheat day (as I understand it) is supposed to improve thyroid production that would otherwise slow during a diet by giving it a jolt of carbs, starches, lactose, etc. By giving your body something to digest in this category one day a week, your body doesn’t decrease in thyroid production (or enzyme production) as it would if you continued to eat the way you do for the 6 strict days a week.

      Also, I believe Briana ate the same even on her cheat days, which goes to show that the slo-carb diet actually allows you to maintain a healthy internal balance when it comes to a working digestive system to maintain homeostasis needs (look it up).

      I love this diet. I’ve lost 20lbs so far, and could be on this program forever. Way to go Briana!


    • I Just had a baby. I am doing the same thing and losing the weight. I breast feed. My baby is healthy and loving life. So I’ll correct you. :) Its possible and healthy.


    • Diana – Really?? I think that you are just out to disagree with this as it doesn’t really fit in with your beliefs!- please try to be open minded, we can’t all be right all of the time!
      My suggestion would be to buy the book and read all of the research and testing that has been done, scientific facts etc and then try it- do your own research to disprove it and then your comments may be taken a little more seriously!

      Also eating healthy nutritious organic food after giving birth is what is advised when breast feeding?!
      Waiting until breast feeding had finished would have had a poor effect on the lady in questions mental health, surely ” happy mum, happy baby” is the moto?
      Wish I had know about this when I was post natal and breast feeding as I would have done it no question!
      Briana you truly are an inspiration! We’ll done you!
      I will be following in your footsteps….
      Lucy x


  7. Great article. Tim, the well placed caption under the photo of you two had me thinking you knocked her up for a second haha.


  8. First off, awesome transformation Briana! I think it takes a lot dedication and consistency to achieve what you have! I think it’s important for people reading this to recognize the bigger picture, which is that “calories in” are less than “calories out”. I think a lot of “Diets” put too much of an emphasis on eliminating macro nutrients altogether which can be hazardous to ones physical and mental health. Some great researchers in this area are @mackinprof(Stuart Phillips) and @BioLayne(Layne Norton). They often dissect the stigma involved with Fad diets as well as assess the best routes to achieve protein synthesis/muscle growth. Tim it also may be worth checking out the 3DMJ youtube channel. I know you and @kevinrose(Kevin Rose) are big into working out and leading healthy lives as per much of what you discuss on the Random Show. I think you’d find the information they provide of use. There natural bodybuilders with a large focus on strength and metabolic health. There information was instrumental in helping me understand my body during my last contest prep. Sorry for the babble! Have a great one!


    • Justin,

      I’m a big fan and believer in IIFYM. I really believe Tim’s ideas of cutting out dairy and fruit etc, is actually just cutting the calories below maintenance.

      I bet you if you followed anyone doing the slow-carb diet and counted their calories you’d find it was lower than their TDEE- they just have all these fancy extra rules built in that helped them do that.

      IIFYM gives you a cheat day every day and works just as well.


    • Hi Alexander! I’d say the most challenging part of my transformation was finding both the time and ENERGY to make my health and nutrition a priority day-in and day-out especially as a single-mother (with a newborn), who was running my own business. The biggest stumbling block would be with regard to “mindset.” Everyone has good days and bad days. Anyone who has attempted to transform their body knows it doesn’t take much for the bad to out-weigh the good! I’d have to say that the way I was able to develop and implementing mindset, motivation, and action step strategies which allowed me to consistently forge ahead, ended up being one of my biggest accomplishments.


  9. What a wonderful story Briana!

    Thank you for putting yourself out there and inspiring us all.

    What you’ve done obviously works quite well!



  10. I fully understand how easy it is to start eating bad food: you start by drinking a beer once in a while, then you eat chicken wings and the more you eat unhealthy, the more you crave it. This is especially true in cold Canadian winter when there’s no sport to do in the winter or incentive to look good in a -35 C coat.

    Also, I noticed that the more stressed you are, the harder it is to eat well. Do you know of any particular food or supplement or tips that can help reduce stress?

    Also from what i’ve heard, it seems like when a pregnant woman really feel the unstoppable urge of eating high carbs food (junk, etc), it’s because she is missing key nutrients that her and the baby needs and the brain is sending the signal to put anything in the mouth and hope the body finds the nutrients it wants.

    I actually found a really interesting way (the only one that ever worked for me) to totally stop my craving for chips & energy drinks (my main problem) is by buying them and putting day ALL DAY right up my face. I usually can’t resist having any junk food at home and as long as i can remember, a box of cookies has never lasted the night if it was within my apartment/house. So the trick is that because it’s right in your face you’re *practicing* every minute saying no to eating it. In other words, instead of thinking about it 2 times per day and failing to resist, you’re saying “no” both consciously and subconsciously so many times that you train your brain to ignore the chips and since they are, say, on your table, then you don’t have any reason to go out to buy some and since you’re used of seeing them they also become just like a flower pot, any other objects. And so far, it works amazingly: i haven’t eaten a chip since i started this challenge many weeks ago!

    THANK YOU for the inspiration you 2 and congratulation for all the hard work and willpower. Beautiful family by the way :)

    PS: Talking of inspiration, one of Tim’s previous winner of the 4 Hour Chef trailer, Vince Wong, is currently in my home town of Montreal and he agreed to allow me some time and meet with me next week. Can’t wait to shake hand of a 4HWW success story and be even more inspired. I’m working really hard currently on my current muse (I’m already doing really well, but i have bigger plans) and my current ultimate goal is to be featured also on Tim’s site since this is where all my inspiration comes from and inspire other ppl to go for it. And my story is unique since I’m one of the few selling a service online instead of a product (well, a few product also on the way). This would be the culmination of my accomplishment for pushing so insanely ahard in the last year and living the 4HWW was such an impossible crazy idea 1 year ago! ;)



  11. All any one needs to do to stay in healthy, slim shape for life without effort is eat an alkalinized organic diet that is mostly green based, predominately raw, and all organic.

    There is too much GMO chemicals to eat anything else but organic. There is too much really bad unhealthy things in most packaged commercial foods, all farmed fish, and meat in general.

    An alkaline system will keep you pretty much disease free. i.e. cancer can’t grow in a alkaline system. Note: 64% of all US bankruptcies are medical related so a healthy balanced diet that includes the top fruits is providing needed nutrients that can’t get anywhere else.

    Veggie isn’t just better for people’s health, it’s better for the planet. Meat/poultry produced for food is one of the most destructive things to the environment.

    Some factoids if interested:

    1) Veggies include Claudia Schiffer, Jesus Christ, John Lennon, Leonardo Da Vinci, Albert Einstein, Deepak Chopra, Gandhi, Penelope Cruz, Paul McCartney, Angela Bassett, Henry David Thoreau, Jane Goodall, Mark Twain, Mike Farrell, Paul Newman, Plato, Ralph Waldo Emerson, Robert Redford, Saint Frances of Assisi, Vanessa Williams, Voltaire.

    2) Want GMO fries to go with that Staph-infected, drug-laced burger? A national study of our food supply by Translational Genomics Research Institute found that food animals are a major source for drug-resistant S. aureus [Staph] bacteria and ‘super-Staph’ that moves from animals to humans.

    3) Save health, money and time: Americans spend $110B a year on meat-based fast food. That’s more than on all books, DVDs, CDs, movies, magazines and newspapers combined. Eating meat-based and fast-foot is the highway to obesity, heart disease, cancers and diabetes that leads to endless medical treatments and prescription drugs.

    4) Meat-based diets are the #1 factor in environmental degradation: There are 20B head of livestock on the planet, versus 6.6B people. In the U.S. 7-10B animals are raised and slaughtered each year for food. Livestock production consumes 30% + of all raw materials and fossil fuels and generates 18% of greenhouse gases, compared to 13% for all modes of transportation, and 8% from homes and offices.

    5) Producing 1-lb of beef wastes enough water for one year of showering: Animal protein expends 8+ times as much fossil-fuel energy over plant protein. The fuel used to produce one hamburger patty is enough to drive 20 miles, and erodes 5-times its weight in topsoil. The carbon emissions created to produce 2.2 lbs of beef is equal to driving a standard car 150 miles. Beef production consumes more water than growing all U.S. fruit and vegetable crops. 26, 500 gallons of water are used for every 2.2 lbs of beef produced. Soybeans, rice, wheat, and potatoes all use between 500-130 gallons of water per 2.2 lbs of food produced. Each year 50% of U.S. and 40% of world grain is fed to livestock rather than humans; while 1/6 of the planet’s people starve. Each year, 41M tons of grain is fed to U.S. livestock to produce 7M tons of animal protein.

    6) Reduce the risk of Alzheimer’s: Alzheimer’s rates and Mad Cow Disease outbreaks correlate to the rise of industrialized meat farms and meat consumption. Factory-farmed animals are the most over-medicated creatures on earth. A CDC report noted a 50% rise in the use of growth-rate increasing drugs since 1985. High-density confinement spreads diseases like E. coli and Salmonella. And animal feed is mixed with the brain tissue, blood, bone, and flesh of dead farmed animals.

    (also note: blueberries are one of the most beneficial things for brain health)

    7) Help clean the planet’s water supply: The equivalent of 20 tons of manure per every U.S. household is dumped into our rivers and streams each year. The pollution to U.S. waterways from this one source is more than all other industrial sources combined. 75% of all water-quality problems are related to factory-farming antibiotics, hormones, chemicals, fertilizers, pesticides, and eroded pasture sediments that account for 33% of all nitrogen and phosphorus loads.

    8) Save topsoil erosion that creates ocean dead zones: Billions of acres of once-productive farmland have been eroded due to meat production. In the U.S., 90% of all cropland is losing soil at 13 times above the sustainable rate. Iowa has lost 50% of its topsoil that was thousands of years in formation. Livestock production has also lead to destruction of rain forests for crop and grazing land including 75% of previous Amazon forests (the planet’s lungs).

    9) Stop brutalization of industrialized animals: In their short, miserable lives they are castrated, debeaked, dehorned, crammed in inhumane spaces, subjected to hunger, thirst, heat exhaustion, extreme stress, freezing and frequently regain consciousness during slaughter.

    10) Be part of the #1 way to save the planet: Organics are #1 in grocery segment growth. There are many delicious ways to be more health giving to our bodies and the planet. Become a vegetarian and please encourage others to do so, too.


    • If these things are true, particularly points 5 and 8, we should have destroyed the planet 50 years ago and would be living in a worldwide wasteland or something close to it by now. I respect vegans, I really do. But the alarmism and and ‘fire-screaming’ diminish your message, in my opinion.


    • Allan Savory would argue that both the vegan / vegetarian and the current factory farming and factory animal production practices are detrimental to the environment.

      I’ve done the baseline work, my body requires more protein than greens and I feel best when I have meals that match my balance.

      Everyone is different. Different strokes for different folks.



    • Google “vegan baby death” then get back to me on the wisdom of a vegan diet. I did it for 14 years and did not understand health until I began following a paleo type diet. Seriously, I would love to see more people steer clear of this vegan nonsense.


    • I was a chef for 16 years….cooked anything from high end classical French to raw vegan. My biggest pet peeve is when people get “preachy” about turning the world into a bunch of raw vegans. My wife is vegan when possible, and vegetarian when being vegan doesn’t work for her. In response, I think as long as things are eaten in moderation, (and to be fair all of my beef, chicken, pork, fish are all local and humanely raised…just an FYI), then why not eat meat? Sure factory farming is terrible, but I don’t support it. Don’t assume that everyone who eats meat buys it from a factory farm. Now Ill step off my soapbox. Haha. As a sidebar this “diet”….more of a way of life for me now, is awesome. Kudos to doing what you’ve done! I hope everyone gets a chance to experience their full potential by doing this!! :)


  12. What an incredible transformation – congratulations.

    I’m not sure I’d call that sample menu ‘SCD’ however – the only show of legumes is the hummus. I think in reality this looks much more like a low carb regime, with moderate healthy fats and high protein.

    Regardless, this is an incredible feat and I hope it serves as great inspiration to everyone out there who knows they could be enjoying a more active, energy-filled lifestyle.

    All the best to everyone on their journey!