3 Metabolism Hacks from Tim Ferris’ 4-Hour Body

Sun, Apr 21, 2013

Hack your metabolism? Wow, sound painful…

But you know we’re talking, “hack,” as in the productivity trick….

In this case, that means more FAT-LOSS in less time, with less effort.

That’s the aim of the faster metabolism; more calories burned in less time.

While I’ve (affectionately) been known to call Tim Ferris’ book, 4-Hour Body,Stupid Human Tricks” fact is Tim plays it well with some interesting hacks.

I mean, whom else would hook themselves up with a built-in (literally) glucometer to track blood sugar and insulin response.

Now, Tim, like myself and most evolving thought leaders recognize the central role of Insulin in metabolism and fat-gain / loss. Hence, his emphasis on ways to reduce blood sugar spikes.

As Tim says, “I was able to sustain rapid fat-loss if I didn’t jump about 100 mg/dl (blood sugar) more than 2 x per day. Fat-loss was marginally greater when I remained under the 90, but this was difficult to achieve without omitting key foods…”

Hence, there you go. Keep your blood sugar and insulin steady and:

  • - lose more fat
  • - enjoy more stable energy
  • - reduce cravings to near zero
  • - live longer and better
  • - and more…

 Here are 3 Unusual Metabolism Hacks:

 1. Eat With The Consistency A Drunk Lumberjack Walks With

Timing of Foods Beats Total Calorie Management (p. 28)

In this tip, Tim makes the case for using the “YO-YO dieting” to your advantage—versus avoiding it like the plague. It is a fun and engaging play on the Yo-Yo diet but an oversimplification really. What he’s referring to in this example is less the “Yo-Yo diet,” more planned cheat meals, and planned overeating.

Tim says, “Eating more, than less, then more, and so on a continuous sine wave is an impulse we can leverage to reach goals faster. Trying to prevent it—attempting to sustain a reduce3d calorie diet, for example—is when yo-yoing becomes pathological and uncontrollable.”

He goes on to talk about top bodybuilders in pre-contest dieting phase, cycling calories to prevent hormonal down regulation. That’s basically, your body adapting to your food intake…. And your metabolism slowing down.

This is a strategy I’ve used quite successfully in the past and shared many times. I’ve recommended following an 80-100-120% calorie days for cutting the fat down. This calorie and to some degree, carb, cycling is a very strategic and intelligent way to coax the body to unleash fat… fast and steady.

The key take away from this one is that consistency is both vital and deadly. Vital in that you must be committed and stick to it—and sticking with anything too long, to steady can allow your adapt. And that’s what your body wants to do.

Keep it alive. Play the variable game.

2. Eat FAT (like Almond Butter) First Thing in the Morning to Buffer Insulin Response (P. 142)

The more fat, and the earlier in the meal, the less or lower the glycemic response seems to be. Eat good fat as an appetizer before the entrée—to buffer the blood sugar / insulin response.

Tim says he eats four brazil nuts and one tablespoon almond butter first thing upon waking. This is one approach.

Here’s my adaptation: I’ve long intuited this truth, hence the essential fats in Full Strength… but adding a tablespoon of almond butter to my shake ore having some on a slice of sprouted grain toast, not an idea I’ve used with success too.

3. Fresh Squeezed Lemon Juice Lowers Glycemic Index Response by 10%

The most attention getting part of this one may not be the lemon juice but the failure of the highly acclaimed vinegar to lower glycemic index. Neither white vinegar nor balsamic had a lowering effect on blood sugar—which is been much celebrated for doing.

That’s good to know.

Lemon juice, however showed it’s power without fail. Three tablespoons of fresh squeezed lemon juice (not some store bought bottled crap) appeared to lower insulin appeared to lower insulin peaks by up to 10%.

Your Take Away

Our collective enlightenment about living leaner, stronger, longer is a journey but one that takes a slow but logical path. This Insulin relationship is not new, if you look to what bodybuilders have known and practiced for decades. It just takes time for popular diets to get there—to the truth.

If you look at the explosion of obesity and the simultaneous explosion in diabetes, it’s not at all difficult to make the connections.

So, if fat gain and insulin elevation go hand in hand—thus it should be that lower insulin (outside of the athletics world) would correlate with fat loss and a lean life.

This is precisely the knowledge I built Full Strength on—the power and importance of insulin management. It’s why the Performance Balance Technology—which is the key to the perfectly timed and sustained release of nourishment—is so vital to Full Strength transformative power.

With it’s extremely low glycemic value, essential fats, fiber and slow chain carbs, Full Strength is a near perfect fat-loss promoting, muscle making meal for the man in the middle of life.

Trust me…it’s works because it’s very intentionally engineered to.


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This post was written by:

- who has written 190 posts on Shawn Phillips | Start Strong Monday.

Author, speaker, sprinter, trainer, fitness guru and Integral philosopher...Shawn Phillips

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3 Responses to “3 Metabolism Hacks from Tim Ferris’ 4-Hour Body”

  1. Rob Says:

    Thanks for the post, Shawn. I don’t understand the 80-100-120% calorie scheme. Are those percentages of one’s usual daily calorie intake?
    Thanks again.


  2. Paul Garner Says:

    I am currently taking Full Strength in the morning I have been reading a lot articles about meal replacement powders the one thing that concerns me is all the reports about heavy metals found in MRP’s. Should I be concerned.


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