{"id":397,"date":"2023-05-26T23:31:08","date_gmt":"2023-05-26T23:31:08","guid":{"rendered":"https:\/\/www.getstoryshots.com\/the-4-hour-body\/"},"modified":"2025-06-05T16:15:00","modified_gmt":"2025-06-05T16:15:00","slug":"the-4-hour-body-summary","status":"publish","type":"post","link":"https:\/\/www.getstoryshots.com\/es\/books\/the-4-hour-body-summary\/","title":{"rendered":"Resumen e infograf\u00eda de El cuerpo de 4 horas | Timothy Ferriss"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">An uncommon guide to rapid fat-loss, incredible sex and becoming superhuman<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">1-Sentence Summary<\/h2>\n\n\n\n<p>In <em><a href=\"https:\/\/geni.us\/4-hour-free-audiobook\" data-type=\"link\" data-id=\"https:\/\/geni.us\/4-hour-free-audiobook\" target=\"_blank\" rel=\"noopener\">The 4-Hour Body<\/a><\/em>, Tim Ferriss reveals unconventional methods to achieve extraordinary physical results with minimal effort\u2014are you ready to defy the limits of what&#8217;s possible?<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<h2 class=\"wp-block-heading\" id=\"listen\">Listen<\/h2>\n\n\n\n<iframe style=\"border-radius:12px\" src=\"https:\/\/open.spotify.com\/embed\/episode\/2MtPaZ2f41D9D7ZJcItMrq?utm_source=generator\" width=\"100%\" height=\"352\" frameBorder=\"0\" allowfullscreen=\"\" allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\"><\/iframe>\n\n\n\n<h2 class=\"wp-block-heading\">Listen to the German Audiobook Summary \ud83c\udde9\ud83c\uddea<\/h2>\n\n\n\n<iframe style=\"border-radius:12px\" src=\"https:\/\/open.spotify.com\/embed\/episode\/4VVl2uaEj9xWCuVpvwhtLn?utm_source=generator\" width=\"100%\" height=\"352\" frameBorder=\"0\" allowfullscreen=\"\" allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\"><\/iframe>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Life gets busy. Has <a href=\"https:\/\/geni.us\/4-hour-free-audiobook\" target=\"_blank\" rel=\"noopener\"><em>The 4-Hour Body<\/em><\/a> been on your reading list? Learn the key insights now. We\u2019re scratching the surface in <em>The 4-Hour Body<\/em> summary. If you don&#8217;t already have Timothy Ferriss&#8217;s popular book on self-help, diet, exercise, and sexual performance, <a href=\"https:\/\/geni.us\/4-hour-body-book\" target=\"_blank\" rel=\"noopener\">order it here<\/a> or <a href=\"https:\/\/geni.us\/4-hour-free-audiobook\" target=\"_blank\" rel=\"noopener\">get the audiobook for free<\/a> to learn the juicy details.<\/p>\n<\/div><\/div>\n\n\n\n<p>Disclaimer: This is an unofficial summary and analysis.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Introduction<\/h2>\n\n\n\n<p>Imagine if you could transform your body and improve your well-being in just a few hours a week. <a href=\"https:\/\/geni.us\/4-hour-free-audiobook\" target=\"_blank\" rel=\"noopener\"><em>The 4-Hour Body<\/em><\/a> promises to do just that. Tim Ferriss goes in-depth with The Slow-Carb Diet and provides guidance on exercise, sleep, and sex. This guidance relates to his encounters over three years with experts. These experts range from doctors to athletes and black-market drug salespeople to sex experts.&nbsp;<\/p>\n\n\n\n<p>Through the book, you will explore the realms of strength training, swimming, sleeping, and beyond. Each chapter presents a new path from which you can choose, and a new decision to make. <em>The 4-Hour Body<\/em> is a choose-your-own-adventure experience within the universe of health and fitness. Arm yourself with the key takeaways from the book, and embark on a journey of transformation for your physical and mental health.<\/p>\n\n\n\n<p>Get the extended ad-free audiobook summary of The 4-Hour Body on the <a href=\"https:\/\/www.getstoryshots.com\/\" data-type=\"link\" data-id=\"https:\/\/www.getstoryshots.com\/\">StoryShots app.<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4 saatlik v\u00fccut PDF<\/h2>\n\n\n\n<p>Get The 4-Hour Body PDF in Turkish on the <a href=\"https:\/\/www.getstoryshots.com\/\" data-type=\"link\" data-id=\"https:\/\/www.getstoryshots.com\/\">StoryShots app.<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">About Tim Ferriss<\/h2>\n\n\n\n<p><a href=\"https:\/\/geni.us\/tim-ferriss\" target=\"_blank\" rel=\"noopener\">Tim Ferriss<\/a> is an author, investor, TV host, podcaster, and economic advisor. He has written five books, including his bestselling debut book, <a href=\"https:\/\/geni.us\/4hww-audio\" target=\"_blank\" rel=\"noopener\"><em>The 4-hour Workweek<\/em><\/a>. Since then, he has had his own TV series, The Tim Ferriss Experiment, and his own TV show, Fear(less) with Tim Ferriss. Tim has interviewed lots of people, including CEOs and sports stars. One of Tim\u2019s most famous guests was LeBron James.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #1: Discover the Power of the Minimum Effective Dose<\/h2>\n\n\n\n<p>The <em>Minimum Effective Dose<\/em> is what Tim Ferriss describes as the smallest dose that will produce your desired outcome. The idea is simple: do the least, but make it count. It&#8217;s about working smarter, not necessarily harder.<\/p>\n\n\n\n<p>Take Ferriss&#8217; approach to exercise as an example. You don&#8217;t need to spend hours at the gym to get results. You just need to figure out what&#8217;s the least amount of effort that will give you the maximum results. Like, how about a 15-minute workout instead of a grueling hour-long session, if it gives you the same result? This is the Minimum Effective Dose (or MED) in action.<\/p>\n\n\n\n<p>In the world of The 4-Hour Body, less is often more. This isn&#8217;t about laziness, but about finding the sweet spot where efficiency and effectiveness meet.<\/p>\n\n\n\n<p>The most critical factors for readers are the following:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>To lose fat, trigger a fat-loss cascade of specific hormones with the least amount of effort.<\/li>\n\n\n\n<li>Add muscle by triggering local (specific muscles) and systemic (hormonal) growth mechanisms.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Use Tools and Incentives to Keep Yourself Motivated<\/h3>\n\n\n\n<p>Tim recommends utilizing external pressures to help you get things done. Create deadlines you would struggle to push back. Use contracts to bind you to complete something you start. Provide yourself with rewards for completing something in its entirety.<\/p>\n\n\n\n<p>Keeping a journal is another way of helping you get things done. This method enables you to balance accepting the past and planning for the future. Subsequently, you can focus on the present. They help you get thoughts out of your head, so they aren\u2019t bouncing around all day. Tim also suggests keeping a photo journal, which will help you track your progress.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #2: Lose 20 Pounds in 30 Days Without Exercise Using the Slow-Carb Diet&nbsp;<\/h2>\n\n\n\n<p>The Slow-Carb Diet is a simple yet effective approach to losing fat while still enjoying the foods you love. The key is the strategic balance between strict adherence to diet rules and a scheduled day off to indulge in your favorite treats.&nbsp;<\/p>\n\n\n\n<p>Here are five easy-to-follow rules that form the basis of the Slow-Carb Diet:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Avoid &#8220;white&#8221; carbohydrates. This includes bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food.<\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Eat the same few meals over and over again. This may not sound fun, but it&#8217;s an effective way to keep your diet on track. You can mix and match from the provided list to construct your meals:<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Proteins: Egg whites with 1\u20132 whole eggs for flavor (or, if organic, 2\u20135 whole eggs, including yolks), chicken breast or thigh, beef (preferably grass-fed), fish, pork, lamb<\/li>\n\n\n\n<li>Legumes: Lentils, black beans, pinto beans, red beans, soybeans<\/li>\n\n\n\n<li>Vegetables: Spinach, broccoli, cauliflower, asparagus and green beans<\/li>\n\n\n\n<li>Sauerkraut, kimchi<\/li>\n<\/ul>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Don\u2019t drink calories. Stick to water, unsweetened tea, or coffee with minimal cream. Avoid milk, fruit juice, and regular soft drinks. You should limit even diet soft drinks, as they can stimulate weight gain. You can drink up to two glasses of red wine per night, but you shouldn&#8217;t drink white wine or beer.<\/li>\n\n\n\n<li>Don\u2019t eat fruit. The only exceptions are tomatoes and avocados, with the latter to be eaten in moderation.&nbsp;<\/li>\n\n\n\n<li>Take one day off per week. This is your &#8220;Dieters Gone Wild&#8221; day, where you&#8217;re free to indulge in all your favorite treats, be it ice cream, candy, or even beer. Besides improving your mental health, this <em>cheat day<\/em> prevents your metabolism from slowing down.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>And there you have it! Starting the Slow-Carb Diet at least five days before your cheat day will set you up for success.<\/p>\n\n\n\n<p>Don&#8217;t let the common myth that eating right is expensive hold you back. The Slow-Carb Diet can be incredibly cost-effective. Healthy, satisfying diets don&#8217;t have to break the bank. Just shop smart and get creative. So, why not give it a try?&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #3: Learn the Finer Points and Common Questions About the Slow-Carb Diet<\/h2>\n\n\n\n<p>You might wonder, &#8220;How can I follow this diet? It&#8217;s too strict!&#8221; Don&#8217;t worry! You can start by changing just your breakfast, and you&#8217;ll see noticeable fat loss. Seeing the results will make it easier to stick to the diet for six days, then reward yourself with a cheat day. You can keep a little notepad to list all the things you crave, which you can indulge in on your cheat day. The truth is, rotating five or six meals for a few weeks isn&#8217;t that difficult. Plus, the amazing results you&#8217;ll see each week will make it all worth it.<\/p>\n\n\n\n<p>You may be pondering whether to take any dietary supplements while following this diet. The diet can cause you to lose excess water and electrolytes, so potassium, magnesium, and calcium are recommended. It&#8217;s true that milk has a low glycemic index, but dairy products have a high insulinemic response, which can hinder your fat loss. Removing even a little dairy can make a significant difference. As for fruit, there is no evidence to suggest that fruits are necessary more than once a week on your cheat day.<\/p>\n\n\n\n<p>What if you hate beans? First, try lentils, and see if that helps. You can also soak beans to reduce gas and experiment with different ways to cook and flavor them.&nbsp;<\/p>\n\n\n\n<p>When it comes to enhancing the flavors of your meals, spices, herbs, and light sauces can be your best friends. Montreal steak rub, sugar-free thick salsa, garlic salt, white truffle sea salt, and Thai chili paste (like Sriracha) are a few options to start with.<\/p>\n\n\n\n<p>For a salad dressing, try combining a few drops of a non-sugar sweetener like stevia with vinegar and mustard. This will satisfy any cravings for a sweet dressing.&nbsp;<\/p>\n\n\n\n<p>For cooking, olive oil works well for low heat, while grapeseed oil or macadamia oil is perfect for high-temperature cooking. Unlike olive oil, macadamia oil has a high smoking point. It is also low in omega-6 fatty acids but high in palmitoleic acid, which is not found in any other plant oil.<\/p>\n\n\n\n<p>When it comes to snacking, it&#8217;s essential to listen to your body. If you need a snack, opt for whole, unprocessed foods like a handful of nuts, carrots, or a small serving of leftovers from your last meal.<\/p>\n\n\n\n<p>Lastly, don&#8217;t worry if you gain weight after your cheat day. It&#8217;s common to gain water weight after indulging in carbs, but it will disappear over the next 48 hours. Go ahead, explore the world of spices, herbs, and light sauces, and enjoy cooking delicious and healthy meals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #4: Avoid Making These 8 Common Mistakes<\/h2>\n\n\n\n<p>Struggling to overcome those stubborn weight loss plateaus? You&#8217;re not alone! A whopping 90% of stalling issues can be attributed to the first three mistakes we&#8217;ll be covering. But don&#8217;t stop there &#8211; the rest of the tips are essential for maximizing your fat-loss potential.<\/p>\n\n\n\n<p><br>Here are the 8 common mistakes to avoid:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Not eating within one hour of waking, preferably within 30 minutes. You should eat breakfast within 30 minutes of waking to kick-start your metabolism and keep it running throughout the day.<\/li>\n\n\n\n<li>Not eating enough protein. The lack of protein might cause your weight loss to stall. Consuming at least 20 grams of protein per meal.<\/li>\n\n\n\n<li>Not drinking enough water. Keep a water bottle with you at all times to remind yourself to drink more.<\/li>\n\n\n\n<li>Believing that you\u2019ll cook, especially if you\u2019re a bachelor. Feeling overwhelmed by cooking from scratch? No worries! For the first few weeks, you can rely on canned and frozen foods to simplify your meal prep and ease you into your new routine.<\/li>\n\n\n\n<li>Mistiming weighings with your menstrual cycle. Ladies, did you know that you&#8217;re likely to retain more water just before your period? Take measurements, as it may temporarily affect your progress. Stay patient and remember that it&#8217;s just a natural part of the cycle!<\/li>\n\n\n\n<li>Overeating &#8220;domino foods.&#8221; Despite being low-carb, nuts, chickpeas, hummus, peanuts, and macadamias can cause weight gain.&nbsp;<\/li>\n\n\n\n<li>Over-consuming artificial sweeteners. You can gain weight even with non-calorie sweeteners that provoke an insulin response.&nbsp;<\/li>\n\n\n\n<li>Hitting the gym too often. It&#8217;s better to focus on the Minimum Effective Dose (MED) of exercise and not overdo it.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #5: Your Gut Bacteria Is Integral to Losing Weight<\/h2>\n\n\n\n<p>Ferriss believes that gut bacteria can help you lose weight. The 4-hour body encourages balancing bacteria for fat loss. There are two different types of bacteria in your gut:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Firmicutes&nbsp;<\/li>\n\n\n\n<li>Bacteroidetes.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Fat people have more Firmicute bacteria, while lean people have more Bacteroidetes. As fat people get leaner, they start to develop more Bacteroidetes. This means, if you increase your healthy bacteria, you&#8217;ll get leaner and healthier. Then, you can become even leaner by increasing your Bacteroidetes.&nbsp;<\/p>\n\n\n\n<p>Incorporate foods into your diet that contain high amounts of healthy bacteria. These include kimchi, Japanese natto, sauerkraut, and fermented fish. Garlic, leeks, and chicory are also food-based types of prebiotic.&nbsp;<\/p>\n\n\n\n<p>Start consuming pro- and prebiotics. Besides Sedona Labs and iFlora prebiotics, Ferriss recommends Athletic Greens. &nbsp;<\/p>\n\n\n\n<p>A balanced gut flora helps you lose weight and feel healthier. As well as reducing allergies, aging, and even helping with symptoms of AIDS and Type 2 diabetes.. The gut makes most serotonin, a mood neurotransmitter, so it makes you feel happier.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #6: Reduce Your Blood Sugar Levels to Expedite Weight Loss<\/h2>\n\n\n\n<p>Fat reduces sugar spikes. More fat earlier in the meal lowers your glycemic response. Nuts, avocados, and olive oil are all very healthy fats. Tim Ferriss eats four Brazil nuts and a tablespoon of almond butter every morning. The second is to drink lemon juice. Lemon juice can lower your glycemic response by up to 10%. There&#8217;s also a lot of vitamin C in it. Add some freshly squeezed lemon juice to your meals and into your water.&nbsp;<\/p>\n\n\n\n<p>Finally, cinnamon is an extremely useful tool in reducing your blood sugar levels. Cinnamon can lower your glycemic response by up to 29%.&nbsp;<\/p>\n\n\n\n<p>Eat slowly. If you eat too fast, sugar and starch will spike your blood sugar, but protein and vegetables can do the same. Tim divides his plate into thirds and waits five minutes between eating them. You should take a minimum of 30 minutes to finish your meal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #7: Build 20 Pounds of Muscle in 30 Days With Occam&#8217;s Protocol<\/h2>\n\n\n\n<p>Let&#8217;s talk about simplifying your fitness routine to the bare essentials. First, we need to understand the &#8220;bike-shed&#8221; effect, introduced by C. Northcote Parkinson. People will have strong opinions about how you should train and eat. For the next few weeks, try to avoid these discussions, and stick to your planned routine.<\/p>\n\n\n\n<p>With less than 30 minutes of gym time per week, the &#8220;Occam&#8217;s Protocol&#8221; can yield incredible results.<\/p>\n\n\n\n<p>Perform each exercise once, with a 5\/5 cadence (five seconds up, five seconds down) to aim for failure. Perform leg presses for 10 or more reps at the same cadence. Abs and kettlebell swings are the only exceptions to the cadence rule.<\/p>\n\n\n\n<p>The focus is on increasing the time under tension (TUT) for the lower body, which promotes a greater full-body growth hormone response. You can choose between machine or free weight options based on your preference.<\/p>\n\n\n\n<p>The protocol comprises two alternating workouts, A and B, each with a machine or free weight option. This is what your program and progress look like:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Workout A: The Machine Option&nbsp;<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Close-grip supinated (palms facing you) pull-down x 7 reps (5\/5 count)<\/li>\n\n\n\n<li>Machine shoulder press x 7 reps (5\/5 count)<\/li>\n<\/ol>\n\n\n\n<p><strong>Optional:<\/strong> Abdominal exercises.<\/p>\n\n\n\n<p>Record seating settings and standardize movements on all machines.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Workout B: The Machine Option&nbsp;<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Slight incline\/decline bench press x 7 (5\/5 count)<\/li>\n\n\n\n<li>Leg press x 10 (5\/5 count)<\/li>\n<\/ol>\n\n\n\n<p><strong>Optional:<\/strong> Kettlebell swings x 50<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Workout A: Free Weight Option<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Yates row with EZ bar (ideal) or barbell x 7 (5\/5 count)&nbsp;<\/li>\n\n\n\n<li>Shoulder-width barbell overhead press x 7 repetitions (5\/5 cadence)&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Optional: Abdominal exercises<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Workout B: Free Weight Option<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Slight incline bench press with shoulder-width grip x 7 (5\/5 count)&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>If you don&#8217;t have a Power Rack, use dumbbells, but you&#8217;ll have trouble adding weight slowly.<\/p>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Squat x 10 (5\/5 count)&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Optional: Kettlebell swings x 50<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #8: Follow These Essential Lifting Rules to Transform Your Physique<\/h2>\n\n\n\n<p>To make the most of Occam&#8217;s Protocol, follow these essential lifting rules:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>The next time you workout, increase the weight by at least 10 pounds if you hit the smallest reps. If it feels easy after a few reps, stop, wait five minutes, add another 5-10 pounds, and do your single set to failure.<\/li>\n\n\n\n<li>When you reach failure, don&#8217;t just drop the weight. Try to move it slowly, and then hold it at the limit for five seconds before lowering it over five to ten seconds. Imagine you have a gun to your head.<\/li>\n\n\n\n<li>Do not pause at the top or bottom of movements (except the bench press), and take three minutes of rest between exercises. Keep rest periods consistent, so you don&#8217;t mistake rest changes for strength changes.<\/li>\n\n\n\n<li>Don&#8217;t change rep speed, exercise form, or rest intervals from workout to workout. This consistency allows you to accurately gauge progress and make necessary adjustments.<\/li>\n<\/ol>\n\n\n\n<p>When you&#8217;re eager to see results, it&#8217;s tempting to add more exercises to your routine. But with Occam&#8217;s Protocol, less is more.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Occam\u2019s Frequency<\/h3>\n\n\n\n<p>As you gain size and strength, your recovery time must also increase. You can often increase muscle mass before hitting a genetic ceiling. You may only improve your recovery by 20-30% if you upregulate your immune system and enzymes.<\/p>\n\n\n\n<p>Let&#8217;s break down how to get started with Occam&#8217;s Frequency:<\/p>\n\n\n\n<p><strong>Step 1<\/strong>: Take at least seven days off from any training that damages your muscles. No bodyweight resistance or weight training is allowed.<\/p>\n\n\n\n<p><strong>Step 2:<\/strong> Begin Occam&#8217;s Protocol with two days between A and B workouts. After completing two sets of both A and B workouts, increase the rest days between workouts to three days.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #9: Fuel Your Body with Effective Occam&#8217;s Feeding<\/h2>\n\n\n\n<p>Occam&#8217;s Feeding is all about finding the most convenient and effective way to fuel your body. Some athletes eat up to 10 times a day to spread out their caloric intake and prevent excessive fat gain. Yet, not everyone has the same eating habits or appetite.&nbsp;<\/p>\n\n\n\n<p>Ultimately, the choice is yours:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eat big: It may lead to slightly more fat gain.<\/li>\n\n\n\n<li>Eat often: it can be less convenient.<\/li>\n<\/ul>\n\n\n\n<p>Just pick one method and commit to it for four weeks. It&#8217;s much easier to shed a little extra fat later on.<\/p>\n\n\n\n<p>It&#8217;s harmful to your progress to skip breakfast or have something light like coffee and toast once in a while. Make the blender your best friend and start your day with a nutritious shake. The following recipe can also be used as a meal replacement or pre-bedtime snack:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>24 oz (3 cups) 2% or whole organic milk<\/li>\n\n\n\n<li>30 g whey protein isolate (chocolate tends to work best)<\/li>\n\n\n\n<li>1 banana<\/li>\n\n\n\n<li>3 heaping tbsp almond butter with no added sugar, maltodextrin, or syrups<\/li>\n\n\n\n<li>5 ice cubes<\/li>\n\n\n\n<li>Approximate caloric and protein profile with 2% milk: 970 calories, 75 g protein<\/li>\n<\/ul>\n\n\n\n<p>For mass, pasta (preferably durum whole wheat) and canned tuna with water are favorites.<\/p>\n\n\n\n<p>Prepare this in bulk, and enjoy it as a quick and easy meal two or three times a day.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Muscle Gain<\/h3>\n\n\n\n<p>You need to eat vast amounts of calories to build muscle. You want to be eating between 5000 and 8000 calories per day. You should get these calories from foods that are high in protein and low in glycemic index, like quinoa. You don\u2019t want to do this every day of the week. Drop calories by 50% on one day per week to prevent protein uptake down-regulation.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #10: Power Up Your Sex Life With Improved-Angle &amp; Pressure Missionary<\/h2>\n\n\n\n<p>Here&#8217;s how subtle changes in your intimate moments can make a big difference. There are two simple yet game-changing modifications to most positions:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Changing the angle of penetration.&nbsp;<\/li>\n\n\n\n<li>Changing the pressure of the position.<\/li>\n<\/ol>\n\n\n\n<p>Looking to enhance your connections and pleasures during intimate moments? Here are two improved missionary positions:&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Improved-Angle Missionary: Elevate the woman&#8217;s hips with a firm pillow. The man sits Japanese-style with his hips low and close to the woman&#8217;s, creating an optimal angle to hit the G-spot. The woman can try pulling her knees toward her chest or placing her feet flat on the bed for greatest comfort. Angle your penis towards 10 or 2 o&#8217;clock to avoid painful cervix contact.<\/li>\n\n\n\n<li>Improved-Pressure Missionary: The man straightens his legs and supports more weight on her pelvis and his arms. This changes the angle of penetration and focuses the friction on the man&#8217;s pelvic bone and the woman&#8217;s clitoris. The result? Longer-lasting pleasure for the man and direct clitoral stimulation for the woman.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Also, you can give the improved-pressure cowgirl position a try! Using pillows for support or sitting on an armless chair with a back, the man leans back about 20 degrees. Like a missionary with improved pressure, the woman is able to control the motion and ensure an ideal penile position. &#8220;When in doubt, you supply the pressure and she provides the movement.&#8221;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #11: Achieve Optimal Pleasure with the 15-Minute Orgasm Technique&nbsp;<\/h2>\n\n\n\n<p>Various sexual activities are enjoyable, but can also distract women from achieving orgasm. By focusing solely on the technique, the experience becomes more reliable and fulfilling.&nbsp;<\/p>\n\n\n\n<p>The OneTaste method is effective primarily because it:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>presents itself as a goalless practice and,&nbsp;<\/li>\n\n\n\n<li>separates orgasm from sex.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Here&#8217;s how to practice the OneTaste method:&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Emphasize to your partner that it&#8217;s a goalless practice. There is no expectation, just a focus on a single point of contact.<\/li>\n\n\n\n<li>Get into position. The woman should undress from the waist down and lie on her back with a pillow for neck support. Her legs should be bent and spread in a butterfly position. The man should sit to her right side, positioning himself on top of the pillows. His right leg straight or relaxed in butterfly position, while left leg bent across torso.&nbsp;<\/li>\n\n\n\n<li>Set a timer for 15 minutes, find the upper-quadrant point of greatest sensation, and stroke. The session should last exactly 15 minutes, so the woman doesn&#8217;t feel pressured to perform.<\/li>\n<\/ol>\n\n\n\n<p>Here are the steps for finding the upper quadrant and anchoring:&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Separate the labia.&nbsp;<\/li>\n\n\n\n<li>Retract the clitoral hood upward with the heel of the palm.&nbsp;<\/li>\n\n\n\n<li>Anchor the clitoris with the right thumb by holding the hood back.&nbsp;<\/li>\n\n\n\n<li>Put your left hand under her buttocks, two fingers under each cheek, and the thumb on the vaginal entrance.<\/li>\n\n\n\n<li>Try looking at the clitoris from between her legs, with the top of the clitoris as 12 o&#8217;clock. First, locate the 1:00 PM position. This is a small indentation or pocket between the hood and her clitoris. Then, begin stroking using the lightest touch possible and minimal movement. For two to three minutes, stroke consistently and adjust your speed between periods.<\/li>\n\n\n\n<li>&#8220;Ground&#8221; at the end. Overlap your hands and apply strong pressure to the pubic bone and up toward the woman&#8217;s head. A sense of closure and accomplishment without a full-blown orgasm.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #12: Make the Most Out of Your First OneTaste Session with These Tips<\/h2>\n\n\n\n<p>The workout Tim Ferriss typically employed was full-body and utilized progressive overload principles. Make your hormones (testosterone, growth hormone, and IGF-1) go crazy with whole-body exercises. But you must also focus on no more than 4-7 multijoint exercises.&nbsp;<\/p>\n\n\n\n<p>Here are some helpful guidelines for the OneTaste practice, based on coaching and experience:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use light contact. Maintain the pressure equal to two pages of paper. Stroking lightly requires strength and concentration.<\/li>\n\n\n\n<li>Keep the practice goalless. Focus on singularly focused repetition for 15 minutes.<\/li>\n\n\n\n<li>Consider using a blindfold or airline eye mask on the woman. This can help her feel less self-conscious and increase tactile sensitivity.<\/li>\n\n\n\n<li>Encourage her to &#8220;turn off the show.&#8221; She doesn&#8217;t need to please you or make any noise. It&#8217;s about subtle sensation and nothing extra.<\/li>\n\n\n\n<li>Make the experience fun and call it an &#8220;experiment.&#8221; Keeping it light-hearted can help reduce tension.<\/li>\n\n\n\n<li>Avoid idle chatter. Some women may talk to distract themselves or hide facial expressions of pleasure. Encourage focus on the exercise and overcoming embarrassment. Using an eye mask can help minimize the urge to talk.<\/li>\n\n\n\n<li>Gently reinforce relaxation if the woman seems tense or anxious. If she experiences strong contractions, encourage her to breathe and push out slightly. This will help extend the plateau and minimize fatigue.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Common Mistakes<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Being goal-oriented. Don&#8217;t give in to requests for insertion or penetration before the 15 minutes are up.<\/li>\n\n\n\n<li>Asking &#8220;non-winning&#8221; questions that may lead to dishonest answers. Instead, ask directional questions about stroke strength, direction, or positioning.<\/li>\n\n\n\n<li>Using too much pressure. Make sure your touch is light, like tickling a sleeping friend&#8217;s nose without waking them up.<\/li>\n<\/ul>\n\n\n\n<p>Once you&#8217;re comfortable with basic practice (after five stroke-only sessions), try these variations:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use a come-hither motion with your middle finger, palm up, on the non-stroking hand. After five minutes, add the index finger and continue the come-hither motion.<\/li>\n\n\n\n<li>Begin by placing a buckwheat pillow under her hips for an improved angle. Now perform cunnilingus at the one o&#8217;clock upper quadrant of the clit using your left thumb. Do this lightly for at least five minutes without finger insertion, and then add in the variation&nbsp; above with the right hand. Strengthen your neck muscles to avoid potential discomfort.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #13: Protect Your Sperm Quality and Increase Your Testosterone<\/h2>\n\n\n\n<p>The book highlights that sperm quality depends on three factors:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>count,&nbsp;<\/li>\n\n\n\n<li>morphology,&nbsp;<\/li>\n\n\n\n<li>and motility.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Each sperm count is the number of sperm in each ejaculation, and sperm morphology is the shape of the sperm. Sperm with an irregular shape is not fertile. Sperm motility refers to the amount of sperm that can swim straight. A healthy-looking sperm that can\u2019t swim properly is useless. Ferriss points out that sperm count decreases 1% in healthy men in first-world countries yearly. The leading cause of this appears to be cell phone radiation. So, don\u2019t carry your cell phone in your pockets. This can lower sperm quality and testosterone.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sex Drive and Testosterone in The 4-Hour Body<\/h3>\n\n\n\n<p>Here&#8217;s how Tim Ferriss tripled his testosterone and increased his sex drive. He breaks these tips down into two protocols.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Protocol #1: Long-Term and Sustained<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fermented cod liver oil + vitamin-rich butter fat: 2 capsules upon waking and before bed<\/li>\n\n\n\n<li>Vitamin D3: 3,000-5,000 IU upon waking and before bed (6,000-10,000 IU per day), until you reach blood levels of 55 ng\/mL<\/li>\n\n\n\n<li>Short ice baths and\/or cold showers: 10 minutes each, upon waking and right before bed<\/li>\n\n\n\n<li>Brazil nuts: 3 nuts upon waking, 3 nuts before bed<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Protocol #2: Short-Term and Fun \u201cNitro Boost\u201d<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20-24 hours prior to sex: Eat at least 800 milligrams of cholesterol three hours before sex (e.g., four large eggs or egg yolks). It&#8217;s because testosterone is made from cholesterol, which is produced at night (between midnight and 4:00-6:00 a.m.). Four hours prior to sex: Eat 4 Brazil nuts, 20 raw almonds, and take 2 capsules of the fermented cod\/butter combination mentioned in Protocol #1.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">StoryShot #14: Engineer the Perfect Night&#8217;s Sleep<\/h2>\n\n\n\n<p>Sleep is so crucial for your health. One way to prevent bad sleep quality is to avoid drinking alcohol sooner than four hours before bed. One or two glasses might help you fall asleep faster, but more will only screw up your sleep quality.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Drugs<\/h3>\n\n\n\n<p><em>The 4-hour body<\/em> recommends taking 200 micrograms of Huperzine half an hour before bedtime. This will increase your total REM sleep by 30%, which is most important for health.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pre-Bedtime Habits<\/h3>\n\n\n\n<p>A high-fat and fiber snack will help you feel less tired and grumpy in the morning. Your blood sugar levels drop a lot overnight. So, have two tablespoons of almond butter with a couple of celery sticks before bed. You also want to eat a large meal full of fat and protein three hours before bed. Take a cold bath or shower before bed, and consume 1.5 to 3 milligrams of melatonin an hour before bed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Technology<\/h3>\n\n\n\n<p>You&#8217;ll sleep better with an ultrasonic humidifier in your bedroom. A blue light therapy lamp for 15 minutes in the morning will give you a boost of energy. A NightWave pulse light will help you relax by producing a blue light that gently rises and falls. The book recommends breathing in time with this light as the movement becomes slower and slower. That said, avoid some technology.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Try to avoid using your phone or computer at nighttime, as they transmit blue light. This light will only make it harder to sleep.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The 4-Hour Body Final Summary and Review&nbsp;<\/h2>\n\n\n\n<p><em>The 4-Hour Body <\/em>is a guide to improving all aspects of your body. It includes everything from muscle building to 15-minute orgasms and breathing records.<\/p>\n\n\n\n<p>The Slow Carb Diet makes nutrition simple. Tim Ferriss advises you to embrace protein-heavy breakfasts, go easy on fruits and white carbs, and even indulge in cheat days.<\/p>\n\n\n\n<p>As you&#8217;re getting your diet down pat, the book introduces you to workouts that are short yet super effective. It&#8217;s like finding a fast-track ticket to fitness, without having to spend all day at the gym.<\/p>\n\n\n\n<p><em>The 4-Hour Body<\/em> takes an unexpected turn and presents candid advice to enhance your sexual experiences. And let&#8217;s not forget the wizardry of sleep optimization techniques the book shares.<\/p>\n\n\n\n<p>We&#8217;d love to hear about your takeaways. Share your insights on social media and don&#8217;t forget to tag us. We&#8217;d love to hear how these strategies work for you. Your story could inspire others to take the leap into a healthier, happier life.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Rating<\/h2>\n\n\n\n<p>We rate <em>The 4-Hour Body <\/em>4.2 \/ 5. How would you rate Timothy Ferriss&#8217;s book based on our summary?<\/p>\n\n\n\n<div class=\"wp-block-yet-another-stars-rating-visitor-votes yasr-vv-block\"><!--Yasr Visitor Votes Shortcode--><div id='yasr_visitor_votes_50ed5886a96a9' class='yasr-visitor-votes'><div class=\"yasr-custom-text-vv-before yasr-custom-text-vv-before-397\">Click to rate this book!<\/div><div id='yasr-vv-second-row-container-50ed5886a96a9'\r\n                                        class='yasr-vv-second-row-container'><div id='yasr-visitor-votes-rater-50ed5886a96a9'\r\n                                      class='yasr-rater-stars-vv'\r\n                                      data-rater-postid='397'\r\n                                      data-rating='3.3'\r\n                                      data-rater-starsize='32'\r\n                                      data-rater-readonly='false'\r\n                                      data-rater-nonce='d2cb598c43'\r\n                                      data-issingular='false'\r\n                                    ><\/div><div class=\"yasr-vv-stats-text-container\" id=\"yasr-vv-stats-text-container-50ed5886a96a9\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\"\r\n                                   class=\"yasr-dashicons-visitor-stats\"\r\n                                   data-postid=\"397\"\r\n                                   id=\"yasr-stats-dashicon-50ed5886a96a9\">\r\n                                   <path d=\"M18 18v-16h-4v16h4zM12 18v-11h-4v11h4zM6 18v-8h-4v8h4z\"><\/path>\r\n                               <\/svg><span id=\"yasr-vv-text-container-50ed5886a96a9\" class=\"yasr-vv-text-container\">[Total: <span id=\"yasr-vv-votes-number-container-50ed5886a96a9\">64<\/span> Average: <span id=\"yasr-vv-average-container-50ed5886a96a9\">3.3<\/span>]<\/span><\/div><div id='yasr-vv-loader-50ed5886a96a9' class='yasr-vv-container-loader'><\/div><\/div><div id='yasr-vv-bottom-container-50ed5886a96a9' class='yasr-vv-bottom-container'><\/div><\/div><!--End Yasr Visitor Votes Shortcode--><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">The Official 4-Hour Body App<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-the-blog-of-author-tim-ferriss wp-block-embed-the-blog-of-author-tim-ferriss\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"5C6XG8lTgsVBrZi17SqJ9Ot4hpb3HkadjcexLu\"><blockquote class=\"wp-embedded-content\" data-secret=\"3bOnemqSDw\"><a href=\"https:\/\/tim.blog\/apps\/\" target=\"_blank\" rel=\"noopener\">Apps<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Apps&#8221; &#8212; The Blog of Author Tim Ferriss\" src=\"https:\/\/tim.blog\/apps\/embed\/#?secret=QCgKDivGpp#?secret=3bOnemqSDw\" data-secret=\"3bOnemqSDw\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">The 4-Hour Body Infographic<\/h2>\n\n\n\n<p>Get the full The 4-Hour Body infographic summary and cheat sheet on the <a href=\"https:\/\/www.getstoryshots.com\" data-type=\"URL\" data-id=\"https:\/\/www.getstoryshots.com\" target=\"_blank\" rel=\"noreferrer noopener\">StoryShots<\/a> app.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"617\" height=\"971\" src=\"https:\/\/www.getstoryshots.com\/wp-content\/uploads\/The-4-Hour-Body-Infographic-Timothy-Ferriss-book-summary-review-PDF-chapters-free-audiobook-cheat-sheet-storyshots-blinkist-headway-alternative.png\" alt=\"a poster of a woman and a plate of food\" class=\"wp-image-90550\" title=\"The 4 Hour Body cheat sheet Infographic Timothy Ferriss book summary review PDF\" srcset=\"https:\/\/www.getstoryshots.com\/wp-content\/uploads\/The-4-Hour-Body-Infographic-Timothy-Ferriss-book-summary-review-PDF-chapters-free-audiobook-cheat-sheet-storyshots-blinkist-headway-alternative.png 617w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/The-4-Hour-Body-Infographic-Timothy-Ferriss-book-summary-review-PDF-chapters-free-audiobook-cheat-sheet-storyshots-blinkist-headway-alternative-191x300.png 191w, https:\/\/www.getstoryshots.com\/wp-content\/uploads\/The-4-Hour-Body-Infographic-Timothy-Ferriss-book-summary-review-PDF-chapters-free-audiobook-cheat-sheet-storyshots-blinkist-headway-alternative-8x12.png 8w\" sizes=\"(max-width: 617px) 100vw, 617px\" \/><figcaption class=\"wp-element-caption\">The 4 Hour Body cheat sheet Infographic Timothy Ferriss book summary review PDF<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Editor&#8217;s Note<\/h2>\n\n\n\n<p>This piece was first published in 2021. It was revised and amended in May 2023.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently Asked Questions About The 4-Hour Body and The Slow Carb Diet<\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1722434901243\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">What is The Slow Carb Diet?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>The Slow Carb Diet is a dietary approach popularized by The 4-Hour Body book. It emphasizes consuming specific types of carbohydrates and proteins while minimizing the intake of other foods.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1722434901243\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How does The Slow Carb Diet differ from other diets?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>The Slow Carb Diet distinguishes itself by promoting the consumption of slow-digesting carbohydrates, lean proteins, and legumes while avoiding processed foods, grains, and sugary substances.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1722434901243\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can The Slow Carb Diet help with weight loss?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, The Slow Carb Diet can be effective for weight loss due to its focus on nutrient-dense, low-glycemic foods that help stabilize blood sugar levels and reduce cravings.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1722434901243\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">What are some approved food options on The Slow Carb Diet?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>On The Slow Carb Diet, approved foods include lean proteins like chicken, fish, and legumes such as lentils and black beans. Vegetables, particularly those low in starch, are also encouraged.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1722434901243\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Are cheat days allowed on The Slow Carb Diet?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, The Slow Carb Diet suggests having one cheat day per week where you can indulge in forbidden foods. This can help prevent feelings of deprivation and sustain long-term adherence.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1722434901243\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Does The Slow Carb Diet require calorie counting?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>The Slow Carb Diet does not explicitly require calorie counting, but portion control is recommended to ensure a balanced intake of nutrients and promote weight loss.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1722434901243\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can The Slow Carb Diet be personalized for specific dietary restrictions?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, The Slow Carb Diet can be tailored to accommodate specific dietary restrictions such as gluten-free, dairy-free, or vegetarian preferences by selecting appropriate food alternatives.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1722434901243\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Is exercise recommended alongside The Slow Carb Diet?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>While exercise is not a strict requirement of The Slow Carb Diet, incorporating regular physical activity can enhance weight loss results and overall health benefits.<\/p>\n<p>Please note that the above answers are for informational purposes only and consulting a healthcare professional or registered dietitian is advised before starting any new diet or weight loss regimen.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">The 4-Hour Body PDF, Free Audiobook, Infographic, and Animated Book Summary&nbsp;<\/h2>\n\n\n\n<p>This was the tip of the iceberg of <em>The 4-Hour Body<\/em>. To dive into the details and support Timothy Ferriss, <a href=\"https:\/\/geni.us\/4-hour-body-book\" target=\"_blank\" rel=\"noopener\">order the book<\/a> or <a href=\"https:\/\/geni.us\/4-hour-free-audiobook\" target=\"_blank\" rel=\"noopener\">get the audiobook for free<\/a>.<\/p>\n\n\n\n<p>Did you love the lessons you learned here? Comment below or share to show you care.<\/p>\n\n\n\n<p>New to StoryShots? Get the PDF, free audio and animated versions of this analysis and summary of <em>The 4-Hour Body<\/em> and hundreds of other bestselling nonfiction books in our<a href=\"https:\/\/go.getstoryshots.com\/free\"> free top-ranking app.<\/a> It\u2019s been featured by Apple, Google, The Guardian, and The UN as one of the world\u2019s best reading and learning apps.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Related Book Summaries<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/the-obesity-code-summary\">The Obesity Code<\/a> by Jason Fung<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/fast-like-a-girl-summary\/\" data-type=\"post\" data-id=\"90927\">Fast Like a Girl<\/a> by Dr Mindy Pelz<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/dont-die-summary\/\" data-type=\"post\" data-id=\"97781\">Don&#8217;t Die<\/a> by Bryan Johnson<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/good-energy-summary\/\" data-type=\"post\" data-id=\"95934\">Good Energy<\/a> by Dr Casey Means<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/bigger-leaner-stronger-summary\">Bigger Leaner Stronger<\/a> by Michael Matthews<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/lifespan-summary\">Lifespan<\/a> by David Sinclair<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/the-bulletproof-diet-summary\">The Bulletproof Diet<\/a> by Dave Asprey<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/thinner-leaner-stronger-summary\">Thinner Leaner Stronger<\/a> by Michael Matthews<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/the-plant-paradox-summary\">The Plant Paradox<\/a> by Steven Gundry<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/breath-summary\">Breath<\/a> by James Nestor<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/how-not-to-die-summary\">How Not to Die<\/a> by Dr. Michael Greger<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/why-we-sleep-summary\">Why We Sleep<\/a> by Matthew Walker<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/the-four-hour-workweek-summary\">The 4-Hour Workweek<\/a> by Tim Ferriss<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/tools-of-titans-summary\">Tools of Titans<\/a> by Tim Ferriss<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/the-oxygen-advantage-summary\">The Oxygen Advantage<\/a> by Patrick G. McKeown<\/li>\n\n\n\n<li><a href=\"https:\/\/www.getstoryshots.com\/books\/super-human-summary\">Super Human<\/a> by Dave Asprey<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Una gu\u00eda poco com\u00fan para perder grasa r\u00e1pidamente, tener sexo incre\u00edble y convertirse en superhumano Resumen de 1 frase En El cuerpo de 4 horas, Tim Ferriss revela m\u00e9todos poco convencionales para conseguir resultados f\u00edsicos extraordinarios con el m\u00ednimo esfuerzo: \u00bfest\u00e1s preparado para desafiar los l\u00edmites de lo posible? Listen Listen to the German Resumen del audiolibro \ud83c\udde9\ud83c\uddea La vida se pone ajetreada. \u00bfHa estado El cuerpo en 4 horas...<\/p>","protected":false},"author":1,"featured_media":90779,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"right","_kad_post_sidebar_id":"sidebar-primary","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"yasr_overall_rating":0,"yasr_post_is_review":"","yasr_auto_insert_disabled":"","yasr_review_type":"","footnotes":""},"categories":[4649,4480,4619,4496],"tags":[4624,4617,4621,4628,4616,4614,4627,4615],"class_list":["post-397","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-books","category-health-fitness","category-infographic","category-sexuality","tag-audiobook","tag-cheat-sheet","tag-download","tag-free","tag-infographic","tag-pdf","tag-review","tag-summary"],"acf":[],"yasr_visitor_votes":{"stars_attributes":{"read_only":false,"span_bottom":false},"number_of_votes":64,"sum_votes":212},"taxonomy_info":{"category":[{"value":4649,"label":"All Books"},{"value":4480,"label":"Health &amp; 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