The 4-Hour Body Book Review and Slow-Carb Diet Results (Before & After)

What if I told you that I lost 5% bodyfat and 13.6lbs in 30 days with no exercise and only dieting 6 days a week? That’s exactly what I’m telling you.


January 1 – February 7th (I forgot to take after pictures on the first of Feb.)

If you had told me a year ago there was a way to lose 13.6 lbs as well as 5% bodyfat in 30 days with no exercise, I would have laughed at you. In the past month however, I experienced this first-hand. This post explains which book I got the information from and how things happened.

Tim Ferriss is at the top of the list of podcasters that I listen to on a regular basis. Until buying his books at the end of last year, passive listening was all I had done. Now that I’m not under a self-imposed deadline to read a book a week, I figured 2017 is time for self-experimentation. Ferriss excels at this (a self described “Human guinea pig”) and advocates that people optimize their lives.

His second book, “The 4-Hour Body”  was published in 2010 and reached #1 on the New York Times Bestseller list. I purchased this book with a specific outcome in mind, rather than filling my mind with fitness information, I wanted a measurable result.

Derek Sivers, one of Ferriss’s podcast guests and founder of, is on record as saying

“If information were the answer, we would all be billionaires with perfect abs.”

I knew that having access to information wasn’t the answer, it was having a framework which I could consistently apply select information to my life.

If you’re wondering why you would pick up The 4-Hour Body, this is why. You’ll read a portion of the book and get an an actionable experiment to try.

One last mindset before I show you the nitty-gritty of my last 30 days. Arthur Jones, the inventor of the Nautilus Exercise machines, is the father of what Ferriss calls the “Minimum Effective Dose.” Put simply, this is the mindset that says that a certain input that creates a desired result is exactly what you do. Anything less and you don’t get the result, any more and there will be side effects. In order to build this mindset, Jones admonishes on pg 20:

“REMEMBER: It is impossible to evaluate, or even understand, anything you cannot measure.”

Feeling armed with knowledge, I set out on the first of the year to find out what I could change in one month following the Slow-Carb Diet.


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1.1.17: 222.0 Pounds // 24% Bodyfat // 122.0 Total Inches

Inspired by stories of people in the book and posts like “How to Lose 100 Pounds on The Slow-Carb Diet” I was ready. I stepped on the scale, calculated my bodyfat percentage, and found my “Total Inches” by measuring around my waist, my hips, my arms, and my thighs.

This is the extent of the rules I followed, according to the above-linked post:

Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains. If you have to ask, don’t eat it.
Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. You already do this; you’re just picking new default meals.
Rule #3: Don’t drink calories. Exception: 1-2 glasses of dry red wine per night is allowed.
Rule #4: Don’t eat fruit. (Fructose –> glycerol phosphate –> more bodyfat, more or less.) Avocado and tomatoes are excepted.
Rule #5: Take one day off per week and go nuts. I choose and recommend Saturday.

That’s it. 


30 days later I couldn’t believe the change.

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I did take this on February 7th (Oops!) but my Feb 1 numbers were: 208.4 Pounds // 19% Bodyfat // 112.37 Total Inches

I know I was able to implement this diet because I had a psychological “out” on Saturday. I ate everything in sight, the one saturday I documented for the video review came in at a whopping 6275 calories… Check out the video below and skip to 5:20 to see pictures of all the junk food from that day.


In conclusion, I only read a part of the book, but that was the minimum effective dose that I needed to get on track to where I want to be. I’m not to either my goal weight or muscle mass yet. But as I write this post on Saturday (“Faturday”) at a Panera Bread after eating two chocolate pastries and downing a Crystal Pepsi, I can honestly say I’m having fun with this experiment.

Keep Reading, Friends!


Why Should I Read | The Difference Maker

“Attitude isn’t the only thing, but it is the main thing.”

As one of the most respected authors and speakers on leadership over the past four decades, John Maxwell has made a lifelong pursuit of adding value to those around him. That’s important to realize before picking up any of his books because they are each designed to give you actionable strategies to use today.

I won’t steal any of his thunder, and let you hear from the author about his own book here:

Did you watch the video? The rest of this post requires you hear Maxwell say the phrase, “Attitude ISN’T everything.”

Wait, what about the great book (recommended by me) Attitude is Everything

At first glance it seems I’m caught recommending two books that are total opposites. However, here’s what I found. It comes from a surprising source.

I was reading a blog by Mike Vacanti of On The Regimen. Here’s what he wrote in a blog post titled 12 Things I Learned From The Creator of Nike after listening to the memoir, Shoe Dog by Phil Knight, founder of Nike.  

Nine: As A Strength Coach, I Disrespect Running Too Much 

In my content, I turn a nose up to running.

There is a specific reason for this: misinformation is best defeated with hyperbole. And such a high percentage of the general population believe cardio is the secret to fat loss progress.

He goes on… it’s mostly fitness stuff.

But did you catch it? As soon as I read the phrase “misinformation is best defeated with hyperbole,” I got thinking. I don’t 100% agree with Mike, but the conclusion I reached is close.

Misinformation is shaken by hyperbole, and when your incorrect beliefs are shaken, new information has the chance to take root. 

So how does this all fit with Maxwell and attitude??

John Maxwell takes an approach to attitude that is extremely correct. He tells you what attitude can do, he tells you what attitude cannot do, and he gives techniques and strategies for dealing with five major attitude anchors.

On the other side, Jeff Keller, shakes the mindset of the public by overstating the situation and shouting, “ATTITUDE IS EVERYTHING

Is that the case? No, but now that Keller has your attention, let’s let him talk about what your attitude can do.

Bottom line, both books have valuable information and insight into what can be your greatest asset and competitive edge, your attitude.

Until next week,

Keep reading, friends!

P.S. Extra content: a connection can hit you any time, anywhere. I was wrestling with these contradictory mindsets of attitude until I read a fitness article about Nike, weightlifting, and distance running.

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The Law of the Vital Few

There are those moments when things come together. When a pursuit is verified by something unrelated.Demille Book Cover

First Event, I just finished reading the Phenomenal book We Hold These Truths to be Self-Evident: 12 Natural Laws of Freedom, Progress, and Success by Oliver DeMille. He makes the case in this book that even though most people talk a big game about changing the country and restoring freedom and prosperity to America, they are held back by not understanding the Laws that govern governments!

To truly set up a society where freedom can flourish, there must be a group of people that understand the fundamental natural Laws. The Founding Fathers of America were some of the best read on the classics of free-thinkers over the preceding 2500 years. They made the choice to understand the natural laws.

For those of us that desire to make an impact, this short book is a Must Read!

The Lodge

The Lodge

Second Event, I spent this past week, January 12-18, in Davis Oklahoma with TeenPact Leadership Schools at their Staff Training Event. There were about 130 youth there that have the opportunity this season to serve with the ministry of TeenPact. If you haven’t had a chance to check out TeenPact, their mission is to train youth to understand the political process, value their liberties, defend the Christian Faith, and engage the culture at a time in their lives when, typically, they do not care about such things. The Christian camaraderie, worship with like-minded believers, deep conversations with others my own age, teaching from those who are rock-solid in their faith, the week was phenomenal. Events like that make me excited because I know there are others of my generation who are willing to be a light for Christ.

In talking with the Founder of TeenPact, Tim Echols, he shared with me his vision of having a group of individuals committed to excellence. Having a sort of brotherhood of those that are willing to hold each other accountable to high standards. To be, as he would put it, “William Wilberforces” of our generation. Wilberforce, of course, is the man who, with a group of others, brought the slave trade to an end in Great Britain. He also set his life towards reforming the terrible standard of living in 1700’s London.

The reason, all these things came together in my mind is because of the Law of the Vital Few, written about by DeMille. Here is an excerpt from the chapter:

We desperately need a certain type of citizen in our modern society, the kind of person who, like the American founding generations, gets out and gets actively involved in addressing the needs of our communities.

This is the true hope of our free nations: people who take initiative on their own without government, spreading philanthropy, building businesses, volunteering and serving, looking around to see what is needed and organizing people to improve our neighborhoods and towns.

I know that there is this sort of culture alive and well with the high-achieving youth of TeenPact, in LIFE leadership communities across the United States, and in pockets here and there. But those of us who understand that if change is to happen it is up to us must make it a priority to be the Vital Few.

From the book,

The American founding generation was led by just such individuals, and a new crop of leaders is desperately needed again in our day.

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If you are reading this, you are capable of being one of these leaders. And now is the time to take action.

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A Sincere Smile

They're Free

I’ve been reading the classic book, How to Win Friends & Influence People by Dale Carnegie recently. The second way to make other people like you according to this book is to simply smile. Out of the six ways to make others like you, this is the easiest one to start with. You don’t need any special training, you don’t even need any background or experience.

Now think for a few seconds about a smile. The Merriam-Webster Dicionary defines a smile as:

to show or express (something, such as approval, encouragement, etc.) by a smile


The thing about smiling is that it’s universal. The enthusiasm that is generated by a sincere smile is contagious. When you know someone who is constantly smiling, you have a hard time being down about seeing that person.

Imagine coming home after a long day. You’re tired, you’re a little sore, the sky is overcast, and you slip a little bit on the front porch giving you that mini heart attack thinking you’re going to fall. Feeling down yet? You think about going inside and all the things you still have to finish up today, and that the house will probably be cold, and that you have to deal with the rest of the family too… You open the door and step inside. And one thing changes, you see a big yellow lab come barreling around the corner, tail wagging, tongue lolling, that doggy smile on her face. Suddenly your day doesn’t seem so overwhelming anymore.

That’s why a loyal dog is so appealing! They are genuinely excited to see you, and you can just imagine the smile that would light up their face if they had all our human characteristics.



Do you understand now why Proverbs 17:22 says

“A joyful heart is good medicine”

So head on out today and give good medicine.

I’d like to leave you with a quick philosophy of a Smile from the book: How to Win Friends and Influence People

The Value of a Smile at Christmas

It costs nothing, but creates much.
It enriches those who receive, without impoverishing those who give.
It happens in a flash and the memory of it sometimes lasts forever.
None are so rich they can get a long without it, and none are so poor but are richer for its benefits.
It creates happiness in the home, fosters good will in a business, and is the countersign of friends.
It is rest to the weary, daylight to the discouraged, sunshine to the sad, and Nature’s best antidote for trouble.
Yet it cannot be bought, begged, borrowed, or stolen, for it is something that is no earthly good to anybody till it is given away.
And if in the last-minute rush of Christmas buying some of our salespeople should be too tired to give you a smile, may we ask you to leave one of yours?
For nobody needs a smile so much as those who have none left to give!

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