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The 4 Hour Body Summary – May 2022

Author: Timothy Ferriss

Short Summary
The 4-hour Body (2010) is a guide to how you can hack your health and get anything you wish either a better sleep or a boost in performance. It is arguably the most ambitious, controversial yet practical health book ever written. Readers will learn how to lose fat without losing muscle, win the battle against depression, and increase strength and endurance like an athlete–and much more that you’ll learn in The 4 Hour Body Summary.
the 4 hour body summary
Source: amazon.com

Detailed Summary

The 4-Hour Body is the result of over three years worth of experimentation by Timothy Ferriss, an author who’s become famous in certain circles for his ideas on how to apply principles of the learning sciences to improve performance in a wide array of areas. The result is a book that touches on everything from dieting, to sleep, to exercise, to (of course) sex.

Let’s be honest: you don’t want to spend your valuable time sifting through so much information about weight loss and which diet is right for you, right? Then what can you do? Luckily, we have a solution for you because we’ve researched for you. It’s in this book called The 4 Hour Body, by Tim Ferriss. After reading this book and doing some trial and error with the different tips and strategies he presents, you will be able to trim down drastically. You will be able to lose weight without spending hours at the gym or starving yourself.

How can you tell if a diet is right for you? You have to read the 4-Hour Body Summary and then decide. The 4-Hour Body by Tim Ferriss is probably the only diet out there that warns you not to buy it in the description. Even the book’s description calls itself, “a weird, meta self-help book” and suggests that if you are looking for “easy or instant results” or a “magical fat loss cure-all”, then you should close this page now and head over to some other website.

The 4 Hour Body Summary Key Points

Applying the 5 rules of slow-carb can simplify your diet

Don’t overcomplicate your diet. Make it simple. Work on the 80/20 principle that says your 20% of efforts can get you the 80% of results. People get caught up in overcomplicating things. But it feels like that’s all we do these days. Ninety-five percent of everything you read online is just one person trying to “hack” something. That’s why Tim has only the 5 rules of Slow-Carb:

  • Avoid “white” foods—those made with flour, sugar, and/or other refined carbohydrates. The only exception is a small amount of whole wheat pasta, which Tim eats every couple of days (but no bread!).
  • Eat the same few meals over and over again. That way, you can plan, it’s easy to prepare, and there’s no decision fatigue.
  • Don’t drink calories. This means no sodas, juice, or any other kind of sugared beverage. Oh, and no alcohol either! If you want to drink something, have some water instead.
  • Don’t eat fruit (except in small amounts). The only fruits you can eat are lemon or lime slices to flavor water; berries (in small amounts); and one serving per day of an avocado.
  • Take one day off per week where you eat whatever you want—you deserve it!

The Slow Carb Diet has five rules that make managing your health easier than trying to create a perfect system around complex rules with lots of exceptions.

Extend your life by semen retention and donating blood

The 4-hour body also contains tips on how to extend your life. A large section focuses on semen retention. This may seem like a strange topic, but semen retention is valuable and recommended by a lot of people. Tim recommends doing it for only 1 day though because more than this can have negative effects.

Semen retention is something that a lot of people have trouble with. Most people don’t have any problems and can easily learn how to do it. For the rest of us, however, it’s not so simple. It has a lot to do with how your body responds to pleasure, and there are common mistakes that men make with their semen retention. If you’re having trouble, that’s okay. Not everyone can do it, and there’s no need to feel embarrassed about it. The good news is that this isn’t the end of the road for you if you’re having a difficult time learning it. There are simple tips on the internet to help you extend your life, including semen retention.

Another way is blood donation, a way to rid your own body of excess iron. Most people go about this the wrong way. They don’t need to deprive themselves of blood, but that is what they do. The body has told them to get rid of their blood, and so they do it. Giving the blood away does not make your body lose any, it just transfers the excess out of your system. If you donate blood once in a while, you are likely to prolong your life. There are many reasons to do so. The most obvious reason is saving another life by donating blood and the second reason is to take care of your health.

Better your sleep for the health improvement

Sleep is an important aspect of health and well-being. You cannot survive without sleep. But, sometimes, sleep is harder to find, maintain, and enjoy. It might come faster when you have a glass of wine and sometimes it might take longer. While we don’t know the exact trigger or reason why wine or alcohol can help you sleep faster, we do know that it has to do with activating GABA and inhibiting Glutamate receptors in the brain.

Taking 200 micrograms of Huperzine can increase your REM sleep by about 30%. Huperzine A is a naturally occurring substance found in plants like club moss. It works by inhibiting the breakdown of the neurotransmitter acetylcholine in the brain. Acetylcholine is an important neurotransmitter that helps us sleep and think. 

The first thing that you should do before going to bed is drunk lots of water. Water helps you get rid of toxins from your body and can help you sleep more quickly. The second thing that you should do is sleep in a dark room with a cool temperature. It doesn’t mean that we have to sleep in a cold room but not too hot as well. The third thing that you should do is avoid alcohol for a good night’s sleep. As the saying goes you should never drink and drive.

The 4 Hour Body Quotes

“The decent method you follow is better than the perfect method you quit.” Timothy Ferriss

“Even if you are predisposed to being overweight, you’re not predestined to be fat.” Timothy Ferriss

The 4 Hour Body Review

This book is an amazing book on health, fat loss, etc. You will have everything from this book that you need to start to improve your health. There is no way that you won’t be benefited from this book. So, a must-have a book on your shelves.

To Whom I Would Recommend The 4-Hour Body Summary?

  • Anyone who is struggling with weight loss.
  • Anyone who wants to start his career in the health sector.
  • Any fitness freak.

Link: https://amzn.to/3cOUgIw