Time for some reading


Book is here. Time to get my read on.

November 24, 2012Permalink

The 4-Hour Chef Hunts Deer & Eats Their Hearts


I have often heard people ask if Tim promote ‘Paleo’ eating.  He has already been on Robb Wolfs Podcast in 2010 to promote the 4 Hour Body, and Robb also did a guest post on Tim’s blog to promote the Paleo Solution Book back in 2010.  But now that the 4 Hour Chef campaing is in full swing Tim is doing interviews with a lot of the Paleo peeps.  I posted a link to an interview he did with Wellness Mama yesterday and I also got an email yesterday from Patrick of Paleo Hacks with a link to a post on paleohacks that Tim started in early November If you could become world-class in anything in 2013, what would it be? There are 3 pages of questions/answers.

Also the email from Patrick had an awesome quote from Robb Wolf about Tim “As much as I hate beans, I love Tim Ferriss. Seriously though, Tim is always on the bleeding edge of innovation, be that in business or nutrition.”

So if you every wondered if Tim was a fan of Paleo there is your answer.

November 21, 2012Permalink

How to Cook Like A Pro and Learn Anything – An Interview with Author Tim Ferriss | Wellness Mama


Wellness mama is one of my favourite blogs now. The useful information presented there is amazing.

Today there is a new interview with Tim talking about his new book the 4 Hour Chef.

November 20, 2012Permalink

Pareto Nutrition Helping Out the Million Pound March

Pareto Nutrition has added some more to help you get going with the million pound march that Tim started.  Here is what they are doing:

  1. They have dropped by the price on all PAGG packages that are 2 month supply or more by at least $50, or the minimum wager on dietbet.
  2. Everyone in the lower 48 US states are upgraded to FedEx 2nd Day. 
  3. No coupon code or other hoops to jump through
  4. Offer expires November 5th, so hurry!


Click Here to get the $50 off and 2 day shipping.


October 29, 2012Permalink

A motivational ‘lift’ from Tim

The 4-Hour Body Million-Pound March (and $1,000,000 Pot) 123 Comments

Written by Topics: The 4-Hour Body – 4HB, The 4-Hour Chef – 4HC, The Slow-Carb Diet

Many readers have lost 150+ pounds using The Slow-Carb Diet®. How can you lose at least 4%?

What if you could make dieting failure-proof? What if I could guarantee that you’d lose that last handful of abdominal fat?

Today marks my best attempt to do just that. The target is to collectively lose 1,000,000 pounds of fat in the next 28 days. Along with it, I’d like to offer a $1,000,000 pot — one of several incentives.

Based on behavioral change research (by people like Stanford’s BJ Fogg), as well as my own experimentation with thousands of readers, there are three critical ingredients typically missing from dieting:

- Stakes — Some type of loss-aversion and real accountability
- Rewards — Reinforcement from support groups and finances
- Minimalism — Doing the least necessary, not the most possible. The latter fails quickly.

I’ve checked off all three personally many times. Exhibit A: Fat “Peanut Butter Sandwiches” Tim versus current Tim:

But now it’s time to check off all three on a massive scale. I’ve never seen it done before, and that’s exciting.

From 10/23 to 11/16 — Game Time

For the next four weeks, from Tuesday, October 23rd to Friday, November 16th, I’m partnering with Lift and DietBet to create The 4-Hour Body Challenge.

When you diet alone, nobody’s holding your feet to the fire. There’s nothing stopping you from saying, “I’ll do it next month.” But when you compete with others, especially with money on the line, it focuses you on a goal like nothing else. It’s strict accountability wrapped in a game.

Here are the steps and prizes…

Step 1: Lift

Download Lift if you have an iPhone, iPad, or iPod (Android users, keep reading). Search for “4HB.” To search, click on the plus sign here:

Then, sign up for whichever 4HB habits you want. See the six below, The Slow-Carb Diet® being the most important. With no real promotion, the number of participants has exploded in our last 48 hours of testing:

If you’re on Android, you can use The 4-Hour Body App (though it has less community built-in), and all the below steps still apply. This challenge is designed for Lift but doesn’t require it.

Optional Step 2: DietBet

Optional but HIGHLY recommended: Sign up for The 4-Hour Body DietBet.

Even if you use a diet not in The 4-Hour Body, this is a powerful tool you can leverage for your own 4-week challenge. Vegans, paleo die-hards, and everyone in between — you’re all invited.

Studies have established that people work incredibly hard to avoid losing money. Much harder, in fact, than they will work to earn it. On this page, you can put your money where your mouth is.

To compete, players each add $50 to the pot, which is divided up among the “winners” at the end of the game. DietBetting is not winner-take-all like The Biggest Loser. Instead, everyone who loses at least 4% of their starting weight will get an equal share of the pot. DietBet supplies referees to verify weights using a photo-based weigh-in process.

If we can get 20,000 total people, which is totally achievable, that’s $1,000,000.

Here’s how the pot breaks down:

- 85% of the total is divided among the winners
– 5% goes to DietBet itself for credit card fees, etc.

- 10% would have gone to me but will instead be donated to The Gazzaley Lab, a cognitive neuroscience research lab at the University of California, San Francisco focused on studying the neural mechanisms of memory and attention, and how we might intervene therapeutically to alleviate memory and attention deficits.

DietBetting works. People, even wealthy people, keep their promises not to lose $50.

Since its launch in January, 33% of players have hit or exceeded their 4% weight-loss target, winning cash. On average, winners end up losing more than 8 pounds, roughly two pounds per week.

I think The 4-Hour Body team can beat all of those averages. If you’re up for some minimal stakes, which is massively to your benefit, sign up here.

Step 3: Educate Yourself

Use all the free tools and support at your disposal.

As a starting point, consider the forum 4HBTalk, which is extremely active with advice and community. Also be sure to read my previous posts on basics, like “How to Lose 100 Pounds on The Slow-Carb Diet” (features pics and case studies).

Of course, if you want to get uber-serious, I’d suggest reading The 4-Hour Body.

Optional Step 4: Automate Meals

If you’re in the San Francisco Bay Area, I’m piloting a Slow-Carb Diet® meal delivery service, licensed with permission to Evolution Meals.

There are only about 30 new slots per week available (it’s beta, after all), so first come, first served. You can sign up here. You can use code “SCD15” for $15 off your first order (no expiration date).

If you’re interested in licensing The Slow-Carb Diet® or its related trademarks, please fill out this form. Serious inquiries only, please.

Last but Not Least…

For the people who have the most amazing before-and-after transformations (take “before” pictures or you’ll regret it!), I’ll have many cool opportunities. There could be dozens of you involved.

The opps are top-secret for now, but they’ll be good.

For the one person who loses the most bodyfat percentage points (not necessarily total weight) by November 16th, I have another prize. I will fly you from anywhere in the world to San Francisco for a day with me, all expenses paid. We can hike Mt. Tam, check out my favorite restaurants, talk business, visit hot start-ups, grab drinks with my close friends… whatever you’d like. If it’s a weekend, I’ll also cover your hotel and meals for a second day of beautiful SF.

How to measure bodyfat?

I’d prefer that you use the most accurate tools, such as the below. Many of the above can be found at high-end gyms or nearby hospitals. No matter what, you must use the same tool (and ideally the same person) for your “before,” progress, and “after” measurements.

The most accurate tools:

BodPod (pay per session)
DEXA or DXA (pay per session)
Hydrostatic weighing (dunk tank) (pay per session)
Skin fold calipers – MUST use at least 7 points and ideally the Jackson-Pollock algorithm (pay per session)
BodyMetrix Personal (purchase) – This is the handheld ultrasound device that is used by the New York Yankees, AC Milan, and yours truly. It plugs into your laptop via USB. For 25% off of this device (so $100+ off), use code 4HOURBODY at checkout.

If you can’t find or afford any of these, just do your best to capture progress. For instance:

- Take good “before” pics (front, side, back) and weekly progress pictures.
– Take tape measure measurements before starting, then each week, per The 4-Hour Body instructions:

Get a simple tape measure and measure four locations: both upper arms (mid-bicep), waist (horizontal at navel), hips (at widest point below waist), and both legs (mid-thigh). Total these numbers to arrive at your Total Inches (TI). Changes in this total will be meaningful enough to track.

Regardless, eat smart (90% of fat loss), train well (10% of fat loss), and be safe, of course.

So what are you waiting for? Download Lift, sign up for the DietBet here if you can, and let’s get to losing 1,000,000 pounds!

That’s three entire blue whales, by the way. Or 35,714 honey badgers.

Posted on October 24th, 2012

Tim has just posted a contest of sorts to promote the new app Lift and his book the 4 Hour Body. The person that loses the most bodyfat % wins a trip to SF to hang out with him for a weekend. Checkout the details below or on his blog.

October 25, 2012Permalink

Rebuilding Your Feet With Brian MacKenzie via Mobility WOD

Hey MWodies,

Today’s mission begins a series with Brian MacKenzie of Crossfit Endurance about rebuilding your feet.  We receive many questions about people’s feet ranging from orthotics, to shoes, to bunions, to how to ween off high shoes, to how to stand. In later episodes we will cover mobilization and specific interventions to rebuild your weak feet.



Ps.  Please keep the debate on ice raging.  My favorite quote so far, “you can have my ice when your pry it from my cold dead hands.”  And by all means, as we have always maintained on this blog,  Test/retest everything.  We will try and and address your questions and comments in future episodes. Please keep it civil.  We don’t spam or block anyone with a civil voice.


I have been watching Kelly Starret’s Mobility WOD for a long time now. I have quite a few orthopaedic issues from a life full of elevate heels, sitting, and contact sports injuries. I have learned a ton of biomechanics and how to improve them from his videos. He is coming to a crossfit gym close to me soon and I might be able to go.

Here is a good video on your feet and fix them to prevent further issue in your knees, hips and back.

August 10, 2012Permalink

The Best Fish Oil Money Can Buy

Why not all fish oil is created the same.

A while ago Stephen from 4 Hour Life posted Costco vs. The World Round 1: Fish Oil and the Search for the Ultimate Omega!. At the time I had not yet got my Feremented Cod Liver Oil so I could not comment on it directly but did link to this article about Why Feremented Cod Liver Oil.

Since then I have started taking FCLO and High VItamin Butter Oil regularly. I had such a hard time getting it shipped to Canada that I setup FCLO Canada, one of the reasons I have not been blogging much. There is another important article about fish oil that Chris Kresser wrote a while ago When it comes to fish oil, more is not better. In that article he references a number of studies that show long term negative affects of concentrated fish oil. He states that

  • Omega-3 fatty acids are highly vulnerable to oxidative damage.
  • Lowering omega-6 (from industrial seed oils found everywhere in everything) is much more benificial
  • There are dangers with studies that isolate a single nutrient
  • I view FCLO as primarily a source of fat-soluble vitamins (A, D, K2 and E) – not EPA and DHA.
  • In the context of a nutrient-dense diet that excludes industrial seed oils and refined sugar, and is adequate in vitamin B6, biotin, calcium, magnesium and arachidonic acid, the risk of oxidative damage that may occur with 1g/d of cod liver oils is outweighed by the benefits of the fat-soluble vitamins.

FCLO combined with High Vitamin Butter Oil also has added benefits as described by Chris Masterjohn in On the Trail of the Elusive X-Factor: A Sixty-Two-Year-Old Mystery Finally Solved.  In that article he states Dr. Price “found the combination of cod liver oil and high-Activator X butter to be superior to that of cod liver oil alone.”

Tim also discuss using FCLO in the 4-Hour Body.  In the Tripling Testosteron chapter he recommends using it to boost testosterone levels.  I have searched around for any other scientific info on the mechanism here but couldn’t find anything, if you know of any please let me know.  Stephen at 4 Hour Life wrote about it here.

So what makes Fermented CLO different from other Cod Liver Oil.  Take a look at these two articles (1,2) by Dave Wenzel, the owner of Green Pastures, where he explains how the conventional process to make fish oil strips a lot of the nutrients.

New Blogs I am following

I have recently started following two other really good blogs.  The Bullet Proof Exec by Dave Asprey and Wellness Mama by Katie.

One thing you may have heard of is Bulletproof coffee which comes from Dave’s blog.  The recipe is 500 ml of coffee, 2 table spoons of grass fed butter and 30 grams of MCT oil.  I have been using coconut oil which is 60% MCT.  I have also switched to decaffeinated coffee (still made in a french press) to try to help get to sleep faster.   Dave also discusses removing mycotoxins from you diet, he advocates a Paleo diet as well and has a really good infographic on what kinda of food is good and bad.  Dave also discusses sleep a lot as well, which is my big interest because I still do not get to sleep quickly.

On the Wellness Mama site the thing I like the most is the healthy living section.  Here Katie talks about homemade ways for things like shaving cream, toothpaste, shampoo and baby care.  I have not yet made any of these but plan to soon.

I will try to keep my updates more frequent.  If there is anything specific you would like me write about please let me know.

August 1, 2012Permalink

6 Hours Left

As of now there is only 6 hours of votes left for the MI40 contest. If you have not already please take a second to vote for me just click the image below.


MI40 Vote Justin

MI40 Vote Justin #15

July 13, 2012Permalink

My Results From The MI40 Transformation Contest

How Ripped Can You Get In 40 Days?

Please Click Here to Vote for me

I have not written for a while.  This is for a couple reasons, first life has been busy but more importantly second, I have been hitting the gym hard for the MI40 Transformation Contest.  Here are the pics, I will add my comments after.

MI40 Transformation Results Front

MI40 Transformation Challenge Results Front

MI40 Transformation Challenge Results Front
MI40 Transformation Challenge Results Front





This was a huge transformation, that I really can’t believe.  I didn’t think I was that bad to start with and it was going to be tough.  I don’t think I will win, there are probably some pretty high level bodybuilders that follow Ben’s program.  There were a couple things that prevented me from doing better.

First was a 10 day vacation at Disney world with my family.  Our hotel had an awesome gym but I only got 2 workouts in.  And trying to eat good when eating out every meal for 10 days is tough.  That on top of a couple nights of deserts.

Second thing was as much as I made this a priority, I still have a family and job and other things in life that are a much higher priority.  My sleep was good most of the time but could have been better.   My diet was almost perfect when we were home, mostly thanks to my awesome wife.

Last thing was the 2 gyms that I go to, neither of them have all the equipment that Ben puts in his program.  Most notably is a hack squat machine.  I usually replaced them with some sort of front squat usually in a smith machine, but you can’t over load the legs the same way.

My weight only went down about 2-3 pounds, which is good.  I will be adding in some more carbs the next while to add some more mass.

One thing to note is I did this all without counting any calories or macronutrient ratios.  I did keep carbs really low at certain times but never counted.  I followed my normal paleo with leangains style intermittent fasting.  If you want my specific eating routine and workout schedule sign up to my email list I will be sending it out sometime soon.

As for the blog, I am going to keep writing, hopefully writing some more.  I am not going to be as detail and do as much research, it will probably be more opinion based stuff, or maybe just some copy/paste of posts I make on reddit and 4hbtalk.com.  If there is anything specific you want me to write about let me know in the comments.

Please Click Here to Vote for me

June 18, 2012Permalink

Mi40 Results

Mi40 Results

Cutting it short at day 35

You are probably wondering why I am not doing the full.  First off I had great results with this program.  I think I am at my biggest and leanest that I have ever been.  I will be getting a BF% test done soon to find out specifics.  So if it is a good program and I had success then why stop with only 5 days left?????  Well Ben just started a contestwith some pretty cool prizes.

Before MI40

Before Pic On Day 3 of MI40

After MI40

After pic MI40 May 3rd 2012

I am pretty happy with the results so far. I will be updating my routine shortly to show all of the meals and supplements I have been doing.

Because the contest starts in a few days I am going to rest up, sleep and eat as much as I can and start the program all over again on the 7th.

Check out the prizes

Anyone wants to join me let me know via email or in the comments.

May 3, 2012Permalink