The 4-Hour Body
by Timothy Ferriss
Key Concepts
Minimum Effective Dose
Identify the smallest input required to achieve the desired significant output in health and fitness.
Slow-Carb Diet
Restrict white carbs, eat legumes, protein, and vegetables, and incorporate a weekly cheat day for rapid fat loss.
Occam's Protocol
Employ high-intensity, low-frequency resistance training to build muscle efficiently with minimal gym time.
Cold Exposure
Utilize brief exposure to cold temperatures, like ice baths, to boost metabolism and aid recovery.
Quantified Self
Use data and self-experimentation to measure and optimize various aspects of health and performance.
Action Items
Strictly follow the Slow-Carb Diet for six days, including a weekly cheat day.
Perform compound strength exercises 1-2 times per week with high intensity.
Track your food intake, body measurements, and workout performance diligently.
Incorporate cold showers or ice baths for metabolic benefits and recovery.
Prioritize at least 30g of protein within 30 minutes of waking.
Core Thesis
Achieve radical body transformation and peak performance through minimal effective dose principles and data-driven self-experimentation.
Mindset Shift
Shift from traditional 'more is better' health approaches to a data-driven, minimalist, and highly effective optimization mindset.