The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

Ever wonder how you can sleep 8–10 hours and feel tired? The likely culprit: low blood sugar. Make a pre-bed snack part of your nutritional program.

2. Consume, as Ray did, at least 500 milliliters of ice water on an empty stomach immediately upon waking. In at least two studies, this water consumption has been shown to increase resting metabolic rate 24–30%, peaking at 40–60 minutes post-consumption, though one study demonstrated a lower effect of 4.5%. Eat breakfast 20–30 minutes later à la the Slow-Carb Diet detailed in earlier chapters.

*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
*Chicken breast or thigh
*Beef (preferably grass-fed)
*Fish
Pork
Legumes
*Lentils (also called “dal” or “daal”)
*Black beans
Pinto beans
Red beans
Soybeans
Vegetables
*Spinach
*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Sauerkraut, kimchee (full explanation of these later in “Damage Control”)
Asparagus
Peas
Broccoli
Green beans

The Three-Minute Slow-Carb Breakfast (www.fourhourbody.com/breakfast) Breakfast is a hassle. In this video, I’ll show you how to make a high-protein slow-carb breakfast in three minutes that is perfect for fat-loss and starting the day at a sprint.
Still Tasty (www.stilltasty.com) Not sure if it’s safe to eat those eggs or those Thai leftovers? Tired of calling your mom to ask? This site allows you to search the shelf life of thousands of cooked and uncooked foods.
Food Porn Daily (http://www.foodporndaily.com) Need some inspiration for your cheat day? Food Porn Daily provides a delicious and artery-blocking cornucopia of bad (but tasty) eating. Save it for Saturday.
Gout: The Missing Chapter (http://www.fourhourbody.com/gout) Concerned about protein intake and gout? Read this missing chapter from Good Calories, Bad Calories, graciously provided by stunning science writer Gary Taubes. It might change your mind.

set a meager goal of two pages of writing per day.

1. Make it conscious.
2. Make it a game.
3. Make it competitive.
4. Make it small and temporary.

Practical Pessimism: Stoicism as Productivity System,” Google Ignite (www.fourhourbody.com/stoicism) This is a five-minute presentation I gave in 2009 on my personal Harajuku Moment. This video will show you how to inoculate your fears while leveraging them to accomplish what you want.

a long time, I’ve known that the key to getting started down the path of being remarkable in anything is to simply act with the intention of being remarkable.

what is this all-important “Harajuku Moment”?
It’s an epiphany that turns a nice-to-have into a must-have. There is no point in getting started until it happens.

1. Most people have an insufficient reason for action. The pain isn’t painful enough. It’s a nice-to-have, not a must-have. There has been no “Harajuku Moment.”
2. There are no reminders. No consistent tracking = no awareness = no behavioral change. Consistent tracking, even if you have no knowledge of fat-loss or exercise, will often beat advice from world-class trainers.