The 4-Hour Body by Tim Ferriss

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The 4-Hour Body by Tim Ferriss

Last summer I lost 18 pounds, getting down to 6% body fat. This enabled me to finish 29th in the Pikes Peak Ascent, which climbs nearly 8000 feet in 13.5 miles and was the 7th Annual World Mountain Running Association (WMRA) Long Distance Challenge. I received the award for 1st place in the 45-49 age group.

Ferriss advocates keeping your blood sugar even, i.e., avoiding spikes and drops by eating low on the glycemic index. I’ve done this for nearly 25 years and I believe it’s the most important dietary advice. Ferriss should have mentioned that Barry Sears’ Zone Diet books go into more detail on low-glycemic eating; there are more health benefits besides losing weight. Sears’ website also sells products that help with this diet, e.g., high-protein, low-glycemic index pasta. Ferriss recommends lemon juice or cinnamon to lower the glycemic index of foods, something I’d never heard of. He could have mentioned that Celestial Seasonings makes a cinnamon tea, called Ginger Bread Spice, that you can drink with a meal instead of putting cinnamon in foods.

Even though I’ve eaten low-glycemic foods for nearly 25 years my weight had crept up a little each year. Last summer I tightened up my diet but lost only 3 pounds in 7 weeks. I then discovered a technique that Ferriss doesn’t mention: “Eat breakfast like a king, lunch like a queen, and supper like a pauper.” A thin French friend told me this is how Europeans stay thin. I ate big breakfasts with protein (fish, lean meat, eggs, etc.), protein shakes with spirulina around noon, big lunches around 3pm, and then just a green salad or fruit salad in the evening, enough to not go to bed hungry. I then lost 15 pounds in 12 weeks.

✅ Genre: Self-help Book, Non-fiction.

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