The Diet of UFC Champion Georges St-Pierre: How He Transformed Himself


Georges St. Pierre, better known to fight fans worldwide as “GSP,” is currently the UFC Welterweight Champion.

His publicly stated goal is to retire as the best pound-for-pound fighter in the world and, at a record of 23-2, ESPN currently ranks him as the #3 pound-for-pound fighter in the world. I think he’ll get there.

His intellect–and consistency–is what separates him from the brawlers. He has a scientific approach to winning.

This isn’t limited to training. He considers nutrition a critical part of his fight prep, just as important as being in the cage. In this respect, 2009 marked an inflection point. That year, after successfully defending his Welterweight title in his second fight against BJ Penn, GSP hired Dr. John Berardi of Precision Nutrition to help him gain lean muscle tissue and improve his recovery abilities. Berardi, in charge of the nutrient science, recommended that GSP hire Jennifer Nickel and Rosario “Ross” Gurreri, two chefs in the Montreal area who worked at Cavalli and Bice restaurants, for his meal preparation.

In the next 8 weeks, GSP gained approximately 12 pounds of lean muscle and bulked up to 195 pounds. His upgraded speed and power helped him to dominate every subsequent opponent, posting a 5-0 record since 2009.

This post will walk you through how GSP ate during his 2009 transformation… Read More

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The 4-Hour Everything: How Tim Ferriss Tracks His Life's Data (Interview with Wired's Clive Thompson)


This is a short 20-minute interview from this week’s WIRED “Living By Numbers” Health Conference. It was a great event, and one of my favorite writers, Clive Thompson, interviewed me on how I track my life. Included are questions about the future of self-experimentation.


What would you like to know more about? Please let me know in the comments.


Odds and Ends: The 4-Hour Chef – Promote Your Product, Service, or Company?

Would you like to get your product or service in front of 1,000,000+ unique monthly readers… with an average annual income of $75K+? This blog has that audience.

For the launch of The 4-Hour Chef, I’ll be doing another big promotion like I did for The 4-Hour Body (here’s what that promotion looks like).

If you’d like to giveaway your product or service as a bonus, please fill out this form no later than 5pm PST this Saturday, 10/20/12. Thank you!

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The Manhattan Project to End Fad Diets


Today, a dream of mine came true.

Imagine what could be done if we had an X-men-like group of the world’s best scientists, independently funded and uninfluenced by industry, tackling the most important questions in nutrition?

Starting today, we have such a group: the Nutrition Science Initiative (NuSI).

I am thrilled to be a part of their Board of Advisors, alongside a diverse group of experts including David Berkowitz (Ziff Brothers Investments) and Nassim Nicholas Taleb (of Black Swan fame), among others.

Funded off the bat by a foundation started by billionaire hedge fund manager John Arnold, and supported by a world-class Scientific Advisory Board, NuSI is off to races.

Born from a shared vision of its co-founders, Peter Attia, M.D. and Gary Taubes, this non-profit will fund research that applies first-of-its-kind, rigorous scientific experimentation to the field of nutrition… Read More

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10 Uncommon "Superfoods" from the World of Ultra-Endurance


While doing research for The 4-Hour Body back in 2009, I resorted to Twitter in search of elite athletes who performed well on a vegan diet. I was repeatedly referred to Rich Roll, whom Men’s Fitness Magazine dubbed one of the “25 Fittest Men in the World.” (Sidenote: if you missed the bonus vegetarian/vegan athlete interviews from 4HB, here they are.)

Among his accomplishments:

- Two top finishes at the double Ironman-distance Ultraman World Championships
– Completing 5 Ironman-distance triathlons on 5 separate Hawaiian Islands in less than a week, a feat no one had ever even attempted.

Here’s the kicker: he did both in his mid-40’s.

But most remarkable of all, just a few short years before exploding onto the scene, Rich was a middle-aged couch potato, depressed and 50 pounds overweight. His 40th birthday present to himself was attempting to reverse course. He overhauled his diet (now 100% plant-based), used The 4-Hour Workweek as a primer to reconfigure his life, and made fitness his Mount Everest.

This original content covers the top 10 obscure superfoods Rich used to cultivate this elite performance. Even I hadn’t heard of a few… Read More

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Tim Ferriss Getting His Ass Kicked + How to Survive a Physical Attack (Video Series)


This post might seem odd, as it starts with a random sequence from a random skill. There are three reasons for this:

1) I like to expose readers to things they’ve never explored.
2) The best long-term policy for keeping a blog fun to read (and write) is to cover things that subsets of your readers love, not things that everyone merely likes.
3) I think all of you should know how to respond to a real physical attack.

Keeping these in mind, I hope you enjoy a lil’ taste of Brazilian Jiu-Jitsu, often nicknamed “human chess.”

If it’s not your thing, I still suggest you skip to the end, where you can see the free (and short) video series I did with Dave Camarillo on defending against real-world attacks of various types. I had these videos up at one time in 2007, but the code became corrupted, so I’m updating them here.

One of the last videos is of me getting thrown on my head, or heels-over-head, repeatedly.

Enter Dave Camarillo

Since the Ultimate Fighting Championship (UFC) came to prominence in 2005, Brazilian Jiu-Jitsu (BJJ) has been the most sought-after skill-set in the marital arts world. There are many world-class athletes, but there are only a few world-class teachers. Dave Camarillo, who’s coached UFC fighters like Cain Velasquez, is one of them… Read More

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The Painless Path to Endurance (Plus: Breville Winner and More)


“Victor” running an ultramarathon.

Pavel Tsatsouline is a former Soviet Special Forces physical training instructor, currently a subject matter expert to the US Navy SEALs and the US Secret Service. In 2001, Pavel’s and John Du Cane introduced the Russian kettlebell to the West.

Dan John is a former nationally-ranked discus thrower and Olympic lifter–as well as Fulbright Scholar–with more than four decades in the iron game.

T-shirt: Lance Armstrong to Pavel.

Enter Dan and Pavel

Years ago, my friend Dr. Jim Wright said something that got burned into my brain:
“Consistency and moderation over intensity.”

Not nearly as sexy as “Do or Die!” or some other juvenile T-shirt slogan, but you could not think of a better set of directions for durable performance.

You are about to meet a man who embodies this maxim. He is a US military special operator whose name I shall withhold due to the nature of his duty.

Let us call him “Victor.”

I met this quiet professional at one of our RKC military kettlebell courses. He was capable of a strict pullup with 160 pounds of extra weight, at a bodyweight of 195 pounds (and one-arm chins, naturally). He could close Iron Mind’s iconic #2.5 Captains of Crush hand gripper, 237.5 pounds strong, for three reps. And he had run over ten ultramarathons, from 50 to 100 miles!… Read More

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‘Unrealistic’ Athletic Goals: Why and How to Pursue Them


Human flight in the form of judo. (Photo: Fabiogis50)

Pavel Tsatsouline was punching me in the ass.

It’s not every day that you have a former Soviet Special Forces instructor punch you in the butt cheeks. But it was the second day of Russian Kettlebell Certification (RKC), and we were practicing constant tension, one of several techniques intended to increase strength output. In this case, we spot-checked each other with punches. Pavel, now a U.S. citizen and subject matter expert to the U.S. Secret Service Counter Assault Team, wandered the ranks, contributing jabs where needed.

Two hours earlier, Pavel had asked the attendees for someone stuck at a 1-rep maximum (1RM) in the one-arm overhead press. He then proceeded to take the volunteer from 53 lbs. to 72 lbs. in less than five minutes: a 26% strength increase. Translated into more familiar terms, this would represent a jump in one-repetition max from 106 pounds to 144 pounds in the barbell military press.

There were dozens of such demonstrations throughout the weekend, and each was intended to reinforce a point: strength is a skill.

Not only is strength a skill, but it can be learned quickly.

The following article, authored by Pavel, describes how he helped his father become an American record holder in powerlifting with just one hour of training per week… Read More

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