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The 4-Hour Body AN UNCOMMON GUIDE TO RAPID FAT-LOSS, INCREDIBLE SEX, AND BECOMING SUPERHUMAN Timothy Ferriss CROWN ARCHETYPE NEW YORK For my parents, who taught a little hellion that marching to a different
The 4-Hour Body AN UNCOMMON GUIDE TO RAPID FAT-LOSS, INCREDIBLE SEX, AND BECOMING SUPERHUMAN Timothy Ferriss CROWN ARCHETYPE NEW YORK For my parents, who taught a little hellion that marching to a different drummer was a good thing. I love you both and owe you everything. Mom, sorry about all the crazy experiments. Support good science 10% of all author royalties are donated to cure- driven research, including the excellent work of St. Jude Children s Research Hospital. CONTENTS START HERE Thinner, Bigger, Faster, Stronger? How to Use This Book 2 FUNDAMENTALS FIRST AND FOREMOST The Minimum Effective Dose: From Microwaves to Fat- Loss 17 Rules That Change the Rules: Everything Popular Is Wrong 21 GROUND ZERO GETTING STARTED AND SWARAJ The Harajuku Moment: The Decision to Become a Complete Human 36 Elusive Bodyfat: Where Are You Really? 44 From Photos to Fear: Making Failure Impossible 58 SUBTRACTING FAT BASICS The Slow- Carb Diet I: How to Lose 20 Pounds in 30 Days Without Exercise 70 The Slow- Carb Diet II: The Finer Points and Common Questions 79 Damage Control: Preventing Fat Gain When You Binge 100 The Four Horsemen of Fat- Loss: PAGG 114 CONTENTS xi ADVANCED Ice Age: Mastering Temperature to Manipulate Weight 122 The Glucose Switch: Beautiful Number The Last Mile: Losing the Final 5 10 Pounds 149 ADDING MUSCLE Building the Perfect Posterior (or Losing 100+ Pounds) 158 Six- Minute Abs: Two Exercises That Actually Work 174 From Geek to Freak: How to Gain 34 Pounds in 28 Days 181 Occam s Protocol I: A Minimalist Approach to Mass 193 Occam s Protocol II: The Finer Points 214 IMPROVING SEX The 15- Minute Female Orgasm Part Un 226 The 15- Minute Female Orgasm Part Deux 237 Sex Machine I: Adventures in Tripling Testosterone 253 Happy Endings and Doubling Sperm Count 264 PERFECTING SLEEP Engineering the Perfect Night s Sleep 275 Becoming Uberman: Sleeping Less with Polyphasic Sleep 287 REVERSING INJURIES Reversing Permanent Injuries 294 How to Pay for a Beach Vacation with One Hospital Visit 319 Pre- Hab: Injury- Proofing the Body 324 RUNNING FASTER AND FARTHER Hacking the NFL Combine I: Preliminaries Jumping Higher 347 Hacking the NFL Combine II: Running Faster 354 xii CONTENTS Ultraendurance I: Going from 5K to 50K in 12 Weeks Phase I 367 Ultraendurance II: Going from 5K to 50K in 12 Weeks Phase II 386 GETTING STRONGER Effortless Superhuman: Breaking World Records with Barry Ross 406 Eating the Elephant: How to Add 100 Pounds to Your Bench Press 424 FROM SWIMMING TO SWINGING How I Learned to Swim Effortlessly in 10 Days 434 The Architecture of Babe Ruth 444 How to Hold Your Breath Longer Than Houdini 453 ON LONGER AND BETTER LIFE Living Forever: Vaccines, Bleeding, and Other Fun 460 CLOSING THOUGHTS Closing Thoughts: The Trojan Horse 471 APPENDICES AND EXTRAS Helpful Measurements and Conversions 476 Getting Tested From Nutrients to Muscle Fibers 478 Muscles of the Body 483 The Value of Self- Experimentation 484 Spotting Bad Science 101: How Not to Trick Yourself 491 Spotting Bad Science 102: So You Have a Pill The Slow- Carb Diet 194 People 505 Sex Machine II: Details and Dangers 511 The Meatless Machine I: Reasons to Try a Plant- Based Diet for Two Weeks 520 The Meatless Machine II: A 28- Day Experiment 536 CONTENTS xiii BONUS MATERIAL 550 Spot Reduction Revisited: Removing Stubborn Thigh Fat Becoming Brad Pitt: Uses and Abuses of DNA The China Study: A Well- Intentioned Critique Heavy Metal: Your Personal Toxin Map The Top 10 Reasons Why BMI Is Bogus Hyperclocking and Related Mischief: How to Increase Strength 10% in One Workout Creativity on Demand: The Promises and Dangers of Smart Drugs An Alternative to Dieting: The Bodyfat Set Point and Tricking the Hypothalamus ACKNOWLEDGMENTS 551 PHOTO AND ILLUSTRATION CREDITS 553 INDEX 555 TIM S DISCLAIMER Please don t be stupid and kill yourself. It would make us both quite unhappy. Consult a doctor before doing anything in this book. PUBLISHER S DISCLAIMER The material in this book is for informational purposes only. As each individual situation is unique, you should use proper discretion, in consultation with a health care practitioner, before undertaking the diet, exercises, and techniques described in this book. The author and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained in this book. THE 15- MINUTE FEMALE ORGASM The pleasure of living and the pleasure of the orgasm are identical. Extreme orgasm anxiety forms the basis of the general fear of life. Wilhelm Reich, Austrian psychologist ( ) An orgasm a day keeps the doctor away. Mae West, American actress and sex symbol ( ) Part Un 9:00 P.M., OSHA THAI RESTAURANT, SAN FRANCISCO My Thai food hovered between my plate and my mouth, broccoli dangling off the fork. Then it fell. I was focused more on the conversation than the eating. For almost all women, the most sensitive part of the clit will be the upper- left- hand quadrant from their perspective, around one o clock from the man s perspective. Tallulah Sulis, a specialist in female ejaculation, paused to take a sip of water and raised her eyes to meet mine: Sometime you should really try and meet Nicole Daedone. Tallulah was an old friend, and had now become my first orgasm consigliere. I wrote the name down on a note, and we meandered from our lovelife catch-up to other topics. Two hours later, we settled the bill and I walked her to her car. As we ambled over the crosswalk, I turned to her and joked: THE 15- MINUTE FEMALE ORGASM 227 Now all I need to do is find a beautiful single girl who s never had an orgasm. It was a funny ending to a funny night. Little did I realize how important the note in my pocket would become. The Quest Exactly 24 hours later, serendipity entered stage left. I was enjoying French food and a bottle of Bordeaux with a 25- yearold female yoga instructor new to San Francisco, fresh from the Mid - west. Talk drifted to the singles scene and then to her culture shock in places like the Castro, where drag queens and transsexuals have dinner next to dot- com millionaires. Nothing is taboo, and she was just getting acclimated. SF is, after all, the world s capital city of sexual exploration. Several glasses further into the evening, she casually admitted that she d never experienced an orgasm. How we got to that topic, I don t remember, but I looked around to see if God was playing a trick on me. I ve never won the Powerball lottery, but I felt like I had. My daydream was interrupted when her follow- up comment slapped me back to reality: It s fine, though. I ve realized that sex just isn t that important. Time- out. What?! I blurted, a little too loudly. (Thank you, wine.) This gorgeous woman in her prime, let s call her Giselle, had compartmentalized sex as an unimportant and uninteresting activity. As the drinks flowed and we continued to talk, it became clear that this rationalization was a direct product of her inability to fully enjoy it. And so it came to be that I made her a drunken promise: I would fix her inability to orgasm. Not that night, not necessarily through me, 1 but somehow. In retrospect, it was a foolish and overconfident promise. But with 1. C mon, people. I m a professional. 228 THE 4-HOUR BODY alcohol- induced optimism on my side, I viewed it as a watershed moment, an opportunity to harness my OCD for the greater good. Most men assume they kinda- sorta understand female anatomy, but the upper- left quadrant at one o clock? That was a new one. Tallulah had given me a glimpse of a different world altogether. Later that evening, somewhere between Wikipedia and PornHub, I realized Giselle wasn t alone. Sex researcher Shere Hite had long ago concluded that 70% of U.S. women couldn t experience orgasm from intercourse, and Alfred Kinsey s data suggested that up to 50% of U.S. women weren t able to achieve orgasm at all. My quest for the elusive female O had begun. The outcome, four weeks later, was better than I ever could have imagined. I was able to facilitate orgasms (the word facilitate will be explained later) in every woman who acted as a test subject. 2 The results: those who d never experienced manual- only orgasm were able to do so, and those who d never experienced penetration- only orgasm were also able to do so. The success rate was 100%. Here is what I learned. The Process The morning after wine with Giselle, I wrote down a number of questions that seemed like good starting points. Several of them related to extending male endurance, if that were to prove a limiting factor. I figured I might need to train men to become Energizer bunnies. Some of the assumptions, reflected in the wording, turned out to be totally wrong, but here are my original questions: 1. How do you tweak the most common sexual positions to make it more likely that the woman will orgasm? 2. How can you reduce the refractory periods (the erectionimpossible period after ejaculation) for men? This would allow more sessions per night. 2. How do you legally get eager test subjects? That s a topic for another book. THE 15- MINUTE FEMALE ORGASM Is it possible for men to have multiple orgasms without ejaculating? 3 4. How do you keep it the hoo- ha, that is from stretching out over time? (A female friend insisted I throw this one in.) 4 Once I had questions, I needed some answers. For that I would need two things: experts and lots of practice. First things first: experts. There is no shortage of how- to sexual information. From Chigong Penis (competes with the Iron Penis Kung- Fu school, not kidding) to orgasm training on elaborate vibrator- saddle machines like the Sybian, it s a paradox- of- choice problem. Considering the options, I started to think that I might be reenacting The Snow Leopard by Peter Matthiessen. In 1973, Peter traveled with zoologist George Schaller 250 miles into Himalayan no- man s- land in search of the near- mythical snow leopard. Not to be a spoiler, but he didn t find the goddamn cat. He saw rare mountain sheep, foxes, wolves even signs of the snow leopard itself but it was never found. Fortunately, Peter s experience led to a Buddhist- like search for meaning and a beautiful classic in nature writing. I doubted I could pull the same beauty out of Iron Penis Kung- Fu. My quest was all- or- nothing, and it needed a happy ending in all senses. I had no choice but to narrow down the field, to find someone who d already tried everything. There was only one place to look. Nina and 400 Hollywood Nights Nina Hartley became a registered nurse in 1985 after graduating magna cum laude from San Francisco State University. She also started stripping her sophomore year, which led to experimenting in adult films. It was not a college phase. Nina has since starred or 3. Short answer: yes. But if you don t have a stamina problem, this often aggravates the woman and robs her of the psychic payoff of bringing you to orgasm. Not a fan. If you want to extend your stamina, I recommend breathing and better positioning. 4. Ladies, this is answered in the sidebar and resources of the next chapter. 230 THE 4-HOUR BODY featured in more than 650 porn films and is one of the most recognized and respected names in the business. Lexington Steele, the only person ever to win the AVN (the Oscars of porn) Male Performer of the Year Award three times (three times!), has publicly stated without hesitation that the single greatest sexual experience of his life was with Nina. My friend Sylvester Norwood 5 later told me the same thing. But... WTF? His confession confused me. Not because I doubted Nina had the skills. But how the hell did Sylvester enter the picture? The same well- behaved Jewish boy too shy to talk to girls? [Shimmer and fade to reenactment] Straight out of Ripley s Believe It or Not: Sylvester s mom attended a group dinner in Berkeley, California, that Nina also happened to be attending, and the two ended up seated next to each other. Mrs. Norwood came home and said to then- 22- year- old Sylvester, Guess who I was at dinner with? A famous porn star: Nina Hartley. Have you ever heard of her? Sylvester nearly choked. In his secret double life, he had a huge collection of videos featuring Nina, his personal snow leopard. Mom, I have to meet her. If I never do anything again in this life, I MUST meet Nina Hartley. Three days of insistent begging and nagging later, Sylvester s mom raised a hand and picked up the phone. Hi, Nina, it s Mrs. Norwood. I had such a wonderful time meeting you at the party. Listen, I have a question for you. Do you ever make love to younger men? Nina s answer: Why, yes! I love breaking in younger men... but only once. And so it happened. Summary: Coolest... mom... ever. A decade later, Sylvester is still friends with Nina, and he introduced us via . The two- hour phone call that followed was a master s degree in all things sexual, but the most actionable highlights related to (1) the single most important precondition for female orgasm and (2) technical modifications of positions. 5. Not his real name. I ve immortalized his cat s name in the tradition of porn name creation: childhood pet s name + the street you grew up on. THE 15- MINUTE FEMALE ORGASM 231 THE PRECONDITION: WOMEN NEED TO STEP UP TO THE STARTING LINE FIRST No man can give you an orgasm. He can only help you do it yourself. This is why I used the word facilitate earlier. First and foremost, Nina emphasized, a woman has to be comfortable masturbating. If she doesn t masturbate regularly, she ll be more trouble, baggage- wise, than it s worth, unless you get off on being the fixer. She has to at least come up to the starting line and be comfortable conversing with her own orgasmic potential. For years, Nina herself was too embarrassed to show her O face her face during orgasm to partners, thinking it was ugly or unattractive, not realizing that men go nuts for it. The woman needs to know how beautiful and exciting she is in that state. Truer words never spoken. To those women who don t masturbate, Nina recommends starting in small increments, five minutes a night before bed or immediately after waking up, and listening to self- talk. What is your head telling you? Unwarranted guilt and shame? Both will pass with practice, and you must be comfortable solo before it s possible with someone else. Thirty minutes after the interview with Nina, I called Giselle. 6 The verdict: she never masturbated. She was the eldest daughter in her family, an unexpected recurring theme I found among inorgasmic women, and had been raised Catholic. Her mother used scare tactics with religious overtones, repeating phrases like I hope your decision to abstain includes remembering your faith. This fueled a feeling of obligation to be a role model for her younger sisters, and the end product was predictable: she disallowed herself pleasure, viewing it as a hazard, and was now well on the path to asexuality. Step 1: I gave Giselle, who d agreed to play along, the book Sex for One by Betty Dodson, 7 along with a homework assignment to masturbate prior to bed for five minutes each night. Then I crossed my fingers. The next few weeks would show if her discomfort and disinterest could be fixed through simple conditioning. 6. Giselle is a composite of several subjects from here forward. 7. Recommended by Nina and dozens of other sex educators. Giselle found this book a bit too over- the- top due to rather creepy illustrations and a group sex description in the beginning. She preferred I Love Female Orgasm: An Extraordinary Orgasm Guide by Dorian Solot, later given to her by an enthusiastically orgasmic female friend. 232 THE 4-HOUR BODY In boxing, there is an expression: Everyone has a plan until they get hit. For Giselle and other women I later interviewed, it seemed that they often had Rocky- like sexual confidence until game time with a partner, when all the buried insecurities surfaced despite (or perhaps because of ) their best efforts to suppress them. It was practice facing these demons that they needed, not better self- talk. Masturbation it was. I hoped five minutes of nightly homework would be enough. THE POSITIONS: PRECISION AND PRESSURE Nina emphasized two slight modifications to most positions: 1. Changing the angle of penetration so that the head of the penis makes more contact with the female g-spot, which is generally about a quarter in size and one to two inches inside the vagina on the top side. If the male inserts an index finger up to the second knuckle (palm up), and makes a come- hither motion, the fingertip should touch a sponge- like tissue or be within an inch of it. This is the g-spot. 2. Changing the pressure of the position so that the man s pelvic bone is in direct contact with the clitoris. The descriptions that follow are based on Nina s suggestions, as well as my [cough] research testing. The three positions described were chosen because the woman need not necessarily stimulate herself, as would be the case in doggy style. Improved- Angle Missionary On the facing page, notice that the woman s hips are elevated on a pillow to tilt her hips toward her head. Nina suggests buckwheat hull pillows, which are firm and, unlike foam or feather pillows, don t collapse. I fell in love with them in Japan, as the hulls conform to your head and neck to offer the perfect night s sleep. They conform equally well to female buttocks, while keeping them a perfect six or so inches off the bed. The man then moves his hips as close as possible to the woman s hips while keeping his heels under his buttocks. He should be sitting Japanese -style, sitting on heels with knees spread as wide as is comfort- THE 15- MINUTE FEMALE ORGASM 233 CONVENTIONAL MISSIONARY IMPROVED-ANGLE MISSIONARY TOP Man Woman If this isn't obvious, I recommend slapping your parents and watching more television. able. The lower he keeps his hips, the better the angle to hit the g-spot. 8 Experiment with different depths of penetration. Using a rhythm of nine shorter half- length penetrations with one long is particularly effective. Use the bottom of the opening of her vagina as a fulcrum for the penis, which will act as a lever. The woman should test (a) pulling her knees toward her chest to tilt her hips toward her, and (b) placing her feet flat on the bed to elevate her hips. One will usually feel awesome, while the other will feel awkward. Note for the big gents on long strokes: if your penis is apt to hit her cervix in this position, which is not pleasant for women, open up one hip, as they say in the adult film business. Putting her bellybutton at twelve noon, aim your penis at ten or two o clock. This works for all positions where deep penetration is possible (doggy style, knees on shoulders, etc.). Pain isn t sexy unless the woman tells you it is. Improved- Pressure Missionary To accomplish this position, the male must shift his weight forward a few inches. First, he must straighten his legs (bringing them closer together 8. In doggy style, if you wish to expand your repetoire later, the woman would want to keep her hips as low as possible. 234 THE 4-HOUR BODY Point of friction at head of penis Point of friction at clitoris Improved-Pressure Missionary makes this easier) so the knees are off of the bed. Then he ll support more weight on her pelvis (the entire purpose) and his arms. This changes the angle of penetration so that the focal point of friction is no longer the head of the penis against the vaginal wall, but rather the man s pelvic bone on the woman s clitoris. This kills two birds with one stone: the man can last far longer, and the woman receives direct clitoral stimulation. This modification was recommended by Nina, but she is not alone. Tallulah was emphatic: The number- one move I would offer to men is the targeted pelvic grinding in this position, either moving the hips in small circles or slowly side t
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