The 4-Hour Body by Tim Ferriss: Books that will change your life, and how to use them

Tim Ferriss is, by now, well-known for the 4-hour franchise. His first book, The 4-Hour Workweek, was famously rejected by dozens of publishers before becoming an overwhelming hit, having been translated into thirty-something languages (as of this writing) and sending a lot of people into entrepreneurship.

That book was basically a collection of productivity hacks for people with a product to sell, giving them the opportunity to cut down drastically on the amount of work they had to do while keeping their revenue streams up.

The message for me from The 4-Hour Workweek that sticks, though, is not the main message of the book, which is essentially how to get rich while other people handle the tough work for you. It’s that it’s an instruction manual for stuff that Ferriss tried himself, using his own business to experiment on.

And so we pick up Ferriss’ second book, The 4-Hour Body, a 600-page book about changing your body. Ferriss writes about losing fat and gaining muscle, both quickly and over the long term, including doing so while more or less ignoring every dieting “rule” you’ve ever heard. He writes about having better sex. He writes about supplementation (read: drugs). He draws from the experiments he’s performed on himself (and a few other willing subjects).

That brings us to the punchline, about how this book really does change your life.

The takeaway: It’s OK to experiment on yourself.

Sure, it’s nice to have a physician available, especially if you don’t understand the chemistry at play in your body and in certain drugs. And if you are trying new stuff for the first time, having an urgent care or emergency medical facility nearby is a good thing (and maybe you want to have a ride available, just in case). But to be honest, while the body can be a fragile thing, it’s also really resilient, and it lets you know when you’re taking it too far through pain or other reactions (like swelling, for example).

But in general, you should really learn to be comfortable trying new things, and also observing how they affect you. This applies to food, activities, sleep and pretty much any part of life you want to apply it to.

To observe correctly, however, you must measure and document. Ferriss has done pretty much all the work for you. If you want to lose 2% body fat in two weeks, he’ll give you the shortcuts. If you want to put on 18 pounds tomorrow, he’ll let you know. But he also lets you know how to measure and document your progress, so you can see for yourself, and that’s the part of The 4-Hour Body that’s most interesting to me.

Why it’s important: It makes you the expert.

You don’t need a personal trainer, or a dietitian or a scientist. You record what you eat, you record how you feel, how it changes your weight, etc., and you do it again under the same conditions at another time to see if there were any extraneous factors (that is, to see if it’s replicable).

You would be the best expert on you, if you were to pay attention. And, the punchline here, is that you can extrapolate all you learn to other parts of life. The observation, data collection and other skills certainly translate outside of eating and running.

How to use it: Ferriss himself leaves instructions for how to use the book. Pick a couple of chapters that are relevant to you, and read those first. Utilize the tips. Do your experimenting. Then read the rest of the book if it’s interesting to you.

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End-of-summer to Thanksgiving challenge: Week 2

I thought I was actually going to put on a couple of pounds this week. I've been having some major food issues — notably not eating enough calories during the day, then back-loading on high-sugar foods at midnight or later to catch up.

2014-weight-loss-002But I listened to Steve Austin's podcast (auto-plays, NSFW), and someone asked about his diet, since he's trying to lean out for some upcoming TV shows. He's eating a lot of protein (350g) and calories (over 3,000), which is way more than I need, but he's also filling some of his meals out with oatmeal and potatoes and rice.

So I picked up some of those dense starches to take the place of things like, oh, peanut butter cups and cookies. And even in just a couple of days, it worked wonders. So, that's going to be part of the plan for the fall, I think. Not whole meals of piles of rice, of course, but a couple of fistfuls of oatmeal in my protein shake in the morning means it will stick a little longer. In fact, the first time I did it, it was 30g of whey protein, a banana, a serving of peanut butter and a little bit of oatmeal, and I had enough fuel for a three-mile run three hours after I drank it, on what was supposed to be a rest day (I just had some energy I needed to get out).

Anyway. It was also a pushups and pull-ups day. My two-minute max pushups was up almost 15%; my pull-ups increased twice that.

Here's the updated tracker sheet.

Weight Miles 2-minute pushups Pullups 3 sets to failure (total)
8/25/2014 163.2 N/A 63 23
9/1/2014 161.6 10.03 N/A N/A
9/8/2014 160.2 13.41 72 30
9/15/2014 N/A N/A
9/22/2014
9/29/2014 N/A N/A
10/6/2014
10/13/2014 N/A N/A
10/20/2014
10/27/2014 N/A N/A
11/3/2014
11/10/2014 N/A N/A
11/17/2014 N/A N/A
11/24/2014

End of summer-to-Thanksgiving weight loss challenge Week 1

2014-weight-loss-001

Well, I'm not going to lie. I didn't do great Week 1. I hit my 1.5-pounds-per-week goal, but you'd think at the start of a new program you lose big the first week and then everything kind of averages out.

Not if you don't eat right, of course. I guess I've got another week or two of summer slacking my body wants to do, but I'm going to try to balance it well. I'm opening up the grill this afternoon, and you can betcha I'm gonna eat.

Anyway. I did get over 10 miles this week (along with a couple of goes on the elliptical and on the exercise bike). I'm hoping to get out today for a few miles (the gym's closed, so I guess if I'm going to lift anything it'll be a 70-pound Labrador who's not really into the whole being off the ground thing).

Onward. How are you doing?

Weight Miles 2-minute pushups Pullups 3 sets to failure (total)
8/25/2014 163.2 N/A 63 23
9/1/2014 161.6 10.03 N/A N/A
9/8/2014
9/15/2014 N/A N/A
9/22/2014
9/29/2014 N/A N/A
10/6/2014
10/13/2014 N/A N/A
10/20/2014
10/27/2014 N/A N/A
11/3/2014
11/10/2014 N/A N/A
11/17/2014 N/A N/A
11/24/2014

A season with Early Morning Farm’s CSA

An early season share. Bok choy, strawberries, lettuce, hakurei turnips and a bunch more.

An early season share. Bok choy, strawberries, lettuce, hakurei turnips and a bunch more.

Last night I stopped by my local drop point and picked up our final three-quarter bushel box of vegetables from Early Morning Farm (EMF). A farm share is an investment, but this definitely turned out worth it.

If you're not familiar with farm shares, here's the deal. You sign up for the season, and you pay for however long the farm thinks they'll have veggies, in this case, 23 weeks. EMF had two size options coming into the season, and there was a full-season share (June to November) or an academic season share (beginning in August).

For us, getting a larger share (I eat a lot, though this would definitely have fed a family of five with normal, and we have lots of root veggies and squash left) for the full season wound up costing about $27 a week (compare that to your weekly grocery bill if all your fruits and veggies are organic). You do, of course, take some risk. Once you've bought into the system, you've bought into the system, and if there's a flood or drought, you're not getting much in the way of veggies.

Daikon radish

Daikon radish vs. arm

We got a lot of new-to-us veggies we'd never tried before. My favorites were hakurei turnips and sunchokes. Both are crispy when eaten raw, and sunchokes get really sweet when cooked.

We got several different kinds of kale during the season, along with other greens like mizuna, dandelion and mustard greens, napa cabbage, and they managed to have tomatoes a lot longer than some other farms, since their high tunnels managed to hold off the blight that hit this year.

In addition to getting to try new-to-me foods and stretch a bit with recipes, the farm itself was exactly the right fit for someone like me. Their Facebook page was alive right from planting season – they post a photo a day during the week from planting right on through to harvest – they post recipes on their blog, and they're always in touch by email to let us know what we can expect in the box, which gives you meal planners out there the opportunity to schedule your ideas out a few days.

As for pickup, they deliver to a location about a half mile from me. There are lots of drop points, and what day you get your veggies depends on what area you live in. They also invited members to an open house (we didn't make the trip; turns out they're a hike on a night when I was working).

Definitely something I'd recommend you try.

Why [I] won’t be returning to Empire Brewing Co.

Update 4/7/13 — It's clear to me that I've gotten my point across with this post and my emails to the restaurant; I think I've had a healthy enough exchange with Empire, and that they've done enough to try to do right by me. As I mentioned in the original post, I think the restaurant does a lot of good for our local economy and environment, sourcing locally and being locally owned; I don't feel that leaving details of my negative experience up is really warranted. That's not to say I'll necessarily go back to Empire, but if you've had positive experiences there, by all means, you should continue to return.

So I've taken down the content of the post, but I'm going to leave the headline up and continue to allow comments.

Tasting Charleston: Boulevard Diner

2013-02-28 12.07.02
Shrimp and cheesy grits and fried pickle spears at Boulevard Diner.

Despite the fact that it's the last Tasting Charleston spot I'm writing about, Boulevard Diner was our first restaurant stop in Charleston. We stopped after a windy walk at Shem Creek, where we saw shrimp boats and pluff mud and piles of oysters sitting under the raised walkways.

The sweet tea was perfect, the fried pickles are always going to be an acquired taste (one I'm not likely to acquire, though I will admit to consuming them), but oh my, the shrimp and grits.

This is one of those places that is primarily an eatery for locals, including people who were clearly there on their lunch breaks, where the servers are friendly and the portions are ample.

I just can't tell you, though, how creamy and delicious those grits were. When you eat food and you suddenly feel like you're sitting in front of a fire drinking sherry and eating chocolate lava cake, even though it's clearly lunch, you know you got the right meal.

Like Black Bean Co., I wouldn't make Boulevard Diner a destination stop, but if you're in the area and looking for a place to go, you could do a whole lot worse.

Tasting Charleston: Black Bean Co.

While on the way to Folly Beach – because if it's semi-warm enough to walk on sand during the winter months, you do – we got hungry and, in an effort to umm, push through some of the fried southern cuisine we'd been eating, we stopped at the Black Bean Co., a local chain.

I ate a really tasty wrap with chicken, almonds, oranges, rice noodles, greens, goat cheese and a citrus vinaigrette, along with a side of couscous.

The food was good and light (much needed, the way we'd been eating), and was tasty. It wouldn't be worth mentioning, though, if I didn't say something about the ceiling fans, which are a series of a half dozen kayak paddles rotating on a pulley driven by a single motor at one end of the building.

It's clearly a restaurant that cares about the environment and the people it serves. I wouldn't call it a destination restaurant (don't go to Charleston and make it your one meal in town), but if you need a light lunch, go for it!

[Photo credit]

Tasting Charleston: Hyman’s Seafood


Photo from Hyman's Seafood

Hyman's Seafood is one of those tourist places that locals eat, sort of like Dinosaur Bar-B-Que in Syracuse. It's always busy, the hush puppies are amazing, and there's always an owner or manager around to come chat.

The gentleman that came to chat us up was an older fellow in a wide-brimmed hat, which he tipped at the ladies, and when he asked about business, he asked only of the men what we did. That's Old South; felt a lot different than we're used to up north, especially in a busy restaurant.

The restaurant is famous for its flounder, which some complain is bony because it's a whole flounder. There's a video on the restaurant's home page explaining how to eat it without worrying about bones. Pretty awesome.

By the time we got to Hyman's, I needed a break from fried foods (other than their hush puppies, of course &ndash they serve a basket for the table before your meal, much like Italian restaurants serve bread). I ate jerk shrimp with some mac & cheese, and tried am amber from Palmetto, a Charleston brewery that's been brewing since 1850.

The food was delicious, the atmosphere outstanding, and the beer was a nice, full-bodied ale that wasn't overly hoppy.

You'll also get a sticker as you're preparing to leave; they hand out between eight and twenty gift certificates a day at the Old Market to people seen wearing the stickers.

If you're in town, make it a stop (you were probably going to anyway).

Tasting Charleston: Waffle House

OK, so Waffle House is a national chain; in fact, if you're so inclined, it'll take you less than two hours from Syracuse to get to the one in Clark's Summit, Pa. But Waffle House is uniquely southern, and I'm not sure I'd visit one north of the Mason-Dixon line – you can give people a recipe and train them all you want, but if you're making food that's not in your vernacular, you can't make it right.

If you need proof, go to your local northern U.S. Cracker Barrel and get some grits. You'll come away with the feeling that they're just like watery oatmeal, but made of corn.

I spent the summer of 1997 as co-director of music at a camp in Cleveland, Ga., about an hour's ride north of Atlanta on the Georgia 400. It's where Babyland General Hospital is, the place where Cabbage Patch Kids are born.

We were allowed off camp for a couple hours each night, and the only two places in town to go were a smoky little townie bar and a Waffle House. And so for two months, nearly every night you could find me at the Waffle House with a double order of hash browns scattered, smothered and double-covered (that's scattered over the grill, instead of in a crispy pile, smothered with grilled onions, and covered with cheese), along with a glass of sweet tea.

And so when I found myself in Charleston, I had to return to Waffle House. And it was every bit as wonderful as I remembered: classic diner, waitresses who can retain a patient, southern hospitality while still moving at Sunday-morning diner speed no matter the day or time. And the hash browns are every bit as delicious as I remembered.

Tasting Charleston: Martha Lou’s Kitchen

martha-lous
Fried chicken, green beans, mac & cheese and rice & chitlins at Martha Lou's Kitchen, Charleston, SC.

Let's start with what Martha Lou's Kitchen is not.

Martha Lou's is not a place you drive by and say, "I've gotta try that someday." It's an airbrushed pink trailer on a rocky lot in a neighborhood you'd drive through with both eyes open. It's not a place you bring a big party. Four of you can cram into a booth if there's one available, but a dozen of you would likely create a standing-room-only environment. It's not a place you go if you're in a hurry. They pre-cook the sides and keep them warm, but if you walk in and sit down, you get waited on in the order in which you arrived, and they cook the food one table at a time. And it's not a place you talk back. The customer is only right when the customer's right, and Martha Lou Gadsden and her daughter Debra are pros – if they think you ordered sweet tea, you ordered sweet tea, not unsweet. And if they're not sure, they'll ask, because they're not interested in wasting the energy.

Now, here are some that Martha Lou's Kitchen is.

Martha Lou's is a place you either read about or were brought. And where you're welcomed as if you're home, and you're remembered, and appreciated and you leave happy, and certainly not hungry.

My parents were in the former group (they read about Martha Lou's). They went and had the best fried chicken they've ever eaten. My mother was starting a new job in a new town and asked if she could take a photo of a poster that had a prayer for today – something about making the most of today, because it's your choice and you can make it or waste it – and Debra just took it off the wall and gave it to her. And four months later, when they walked in for the second time, Debra made sure they got they same booth they sat at the previous time.

And so it was when we walked in a little after 11:00 on a Thursday morning, Debra hugged everybody and shoved us into a booth and took our drink orders and danced her way back to the kitchen, where she told someone who had walked in that she'd be happy to help him after she cooked for the two parties that had walked in ahead of him.

Martha Lou came in at some point near noon, and the place was already full, and she brought out our food on foam trays and then we all swapped trays because we had the right meat but the wrong sides. And we stopped talking because we were too busy eating, and then we stopped eating because our trays were empty, and then we sat in silence absorbing the experience.

Now you've read about Martha Lou's, so go if you're in town.

» More reviews of Martha Lou's at Roadfood