4 Hour Body by Tim Ferriss

4 Hour Body is a book that is almost a decade old yet I only recently heard of it from a Tom Bilyeu video that I was watching. Tim Ferriss is a popular figure amongst millennials due to ground-breaking advice he offers through his podcasts, articles and books. I have never really read or applied anything of his, but he has been in my field of consciousness. I got an electronic copy of the book which many have referred to as an encyclopaedia on the human body. Its over 800 pages long and Tim recommends that one only reads the chapters relevant to their situation.

My first question was what a four-hour body is. Is it a body you get while working out 4 hours a week, 4 hours a month, 4 hours forever? Tim clarifies by saying that by following his guidelines you will get an amazing figure just from working out 4 hours in a month. Yep, this book is a hacker’s quick guide to achieving the best results in health, sex, sleep with the minimum amount of required effort.


For me, the most important part of the book was the slow carb diet recommended by Tim which he summarised as:

  1. Avoid White Carbohydrates (Wheat, Rice, Corn, Oats e.t.c)
  2. Stick to the same few meals over and over again
  3. Don’t drink Calories (Stick to water, black, sugarless coffee and tea)
  4. No Fruits
  5. One Binge Day per week

Simple enough to follow. The hard part for me to swallow was staying away from oats and brown rice and understanding the instructions for the cheat day. In fact, while the diet plan is straight forward, I found the rest of the book painful to read and hard to understand as Tim uses lots of technical terms and recommends items not easily available to poor old me in Kenya. Some of his stories and anecdotes were a bit cringey… especially the chapter on sex.


All in all this was an interesting read as one can discover the most effective diets, exercises, sex techniques etc as a lot of research has gone into this work both on Tim himself and on hundreds of test subjects. Unfortunately, a lot of the information is very technical and probably only actionable by someone with a coach that understands the science. The diet itself is easy to follow and I like the main premise of the book which is that you have to take personal responsibility for your health and track your results. When you master your physical self you can master everything else.