Innovator Tim Ferriss shares his secrets for how
to supercharge your body and lose weight with unique habits, including
simple cooking tips and recipes from his new book, The 4-Hour Chef.
Best-selling author Tim Ferriss,
“the human guinea pig,” has built his reputation by experimenting on
himself and testing every health craze out there. He breaks everything
down into simple, timesaving tools to make your life easier and
healthier. In his latest book, The 4-hour Chef, Ferriss focuses on meal planning designed to improve overall health, boost energy and enhance weight loss.
In all of his endeavors, Ferriss subscribes to the principle of “meta-learning,” which involves getting the most out of the least amount of effort. He believes you only need to know the most important 2.5% about any topic in order to get 95% of the results you want.
This principle can be applied to any type of learning – a new language, cooking, building the perfect body or getting more energy. The trick is figuring out what the most valuable 2.5% is. By experimenting on his own body, Ferriss has discovered that the most unusual methods are often the most effective.
Whether you want to boost your energy or lose weight, Ferriss believes food is 95% of the solution. His new book expands on some of his most popular ideas including the 30/30 Rule.
The 30/30 Rule
Eat 30 grams of protein (such as 3 eggs or a protein shake) within the first 30 minutes of waking up to rev up your metabolism and prevent overeating later in the day. Research shows that a protein-rich breakfast – rather than a carb- and fat-filled one – will keep you fuller longer and helps promote weight loss.
4-Hour Energy-boosting Plan
Morning Energy Boosters
Ferriss advocates harnessing energy within the first hour of waking up in order to keep going throughout the day. Waking up tired is a common occurrence for many folks. To help boost your morning energy level, try:
Blue Light Therapy
Frequently offered in spas, blue light therapy can recharge your battery even if you have not gotten a good night’s sleep. The blue light wavelength actually helps to set circadian rhythms and boost energy. Blue light boxes can be purchased online for home use. Sit in front of the box for about 10-15 minutes in the morning – while eating breakfast or reading the newspaper – to help recapture energy. Available online for about $60 and up.
Coffee With Grapefruit Juice
Drinking a shot of grapefruit juice before your cup of coffee can extend the mileage of caffeine. Studies have shown that naringin, a flavonoid in grapefruit, prolongs coffee’s energy effects.
Black Lentils
These wholesome legumes are an excellent breakfast choice since they create a sustained energy release. In addition, they contain anthocyanins, potent compounds that may boost memory and help fight cancer. A half-cup of black lentils contains 12 grams of protein and 9 grams of fiber to keep you full and energized all day long. Eat them on their own or fold them into an omelet.
Eating "Dirt"
Ferriss wants you to eat “dirt” for breakfast to increase energy. Not real dirt, but a tasty dish resembling dirt that contains almond milk, cocoa powder and coffee. Get the complete recipe now.
The Afternoon Slump
To avoid that all-too familiar energy lull that hits in the late afternoon, try these energy boosters:
Natto
This fermented soybean paste is very popular in the Japanese diet. Natto contains the enzyme nattokinase, which aids digestion and has also been shown to reduce the risk for Alzheimer’s and blood clots. Take 2-3 tablespoons of natto first thing in the morning. Or try a nattokinase supplement. Take 100mg, 3 times a day. Available at Japanese markets or health food stores.
Basil Bowl
Holy basil leaves contain eugenol and caryophyllene, aromatic compounds that have long been used in ayurvedic medicine as essential oils to elevate mood and spirit. To release their aroma, place the leaves in a bowl and pour steaming hot water over them. Add mint and thyme, if you wish, which also have energy-boosting properties. Breathe in these aromas anytime in the afternoon to help you relax and regain energy. Available at grocery and health food stores.
Plaintain Weed
This weed has been used for hundreds of years to help reduce various types of inflammation-related ailments including psoriasis and bruises. Plantain weed can help reduce the inflammation caused by daily stress. Apply plantain weed ointment to your temples in the late afternoon. Available at health or natural food stores.
Tim Ferriss’ Super Tonic: Dandelion Coffee
To boost energy at any time of the day, reach for Ferriss’ Super Tonic. This alternative to regular coffee contains dandelion root, a substance often used by competitive wrestlers to help keep weight down. This medicinal herb has also been used for centuries to aid liver function, cure an upset stomach and more. It also increases energy and helps reduce excess water bloat. You can purchase ready-made dandelion powder or capsules at any health food store. Or buy it in chopped form and grind into powder on your own.
Dandelion Coffee
Ingredients
1-2 tbsp dandelion root powder
1/4 cup water
Coconut milk, to taste
Cardamom, to taste
Directions
Brew in a regular coffeemaker. Or use a drip method by placing ground dandelion in a coffee filter on top of a cup and pour water over it. Let steep for the perfect brew. Because dandelion tastes bitter, you may want to add some sweet and creamy coconut milk. Top with aromatic cardamom.
Master Healthy Cooking to Stay Healthy and Lose Weight
Ferriss has travelled the globe getting tips from top chefs to help you master healthy cooking and make meals that taste great and help you lose weight. His book, The 4-Hour Chef, contains super easy recipes that have 4 ingredients or less and take less than 15 minutes to prepare.
Tim Ferriss’ 4 Easy Tricks to Master Healthy Cooking
1. Strategic Herb Pairings
By pairing up certain foods with specific herbs, you’ll not only boost flavor, you’ll also gain lots of health benefits.
These surprising combinations are healthful, flavorful and satisfying.
Practice this portion-control trick: Cut a paper coffee cup in half and use it as a cylinder to measure and present food. For instance, place chicken salad or cooked rice in the cylinder, press down slightly and then unmold. By stacking your food this way, you’ll shave off calories and enjoy a nice presentation.
4. Update Your Fats
Add macadamia nut oil to your pantry. It contains the highest level of monounsaturated fats, tastes a lot like butter and has a high smoking point. Use it in sautés and stir frys, or to make salad dressing. Available at health food stores.
In all of his endeavors, Ferriss subscribes to the principle of “meta-learning,” which involves getting the most out of the least amount of effort. He believes you only need to know the most important 2.5% about any topic in order to get 95% of the results you want.
This principle can be applied to any type of learning – a new language, cooking, building the perfect body or getting more energy. The trick is figuring out what the most valuable 2.5% is. By experimenting on his own body, Ferriss has discovered that the most unusual methods are often the most effective.
Whether you want to boost your energy or lose weight, Ferriss believes food is 95% of the solution. His new book expands on some of his most popular ideas including the 30/30 Rule.
The 30/30 Rule
Eat 30 grams of protein (such as 3 eggs or a protein shake) within the first 30 minutes of waking up to rev up your metabolism and prevent overeating later in the day. Research shows that a protein-rich breakfast – rather than a carb- and fat-filled one – will keep you fuller longer and helps promote weight loss.
4-Hour Energy-boosting Plan
Morning Energy Boosters
Ferriss advocates harnessing energy within the first hour of waking up in order to keep going throughout the day. Waking up tired is a common occurrence for many folks. To help boost your morning energy level, try:
Blue Light Therapy
Frequently offered in spas, blue light therapy can recharge your battery even if you have not gotten a good night’s sleep. The blue light wavelength actually helps to set circadian rhythms and boost energy. Blue light boxes can be purchased online for home use. Sit in front of the box for about 10-15 minutes in the morning – while eating breakfast or reading the newspaper – to help recapture energy. Available online for about $60 and up.
Coffee With Grapefruit Juice
Drinking a shot of grapefruit juice before your cup of coffee can extend the mileage of caffeine. Studies have shown that naringin, a flavonoid in grapefruit, prolongs coffee’s energy effects.
Black Lentils
These wholesome legumes are an excellent breakfast choice since they create a sustained energy release. In addition, they contain anthocyanins, potent compounds that may boost memory and help fight cancer. A half-cup of black lentils contains 12 grams of protein and 9 grams of fiber to keep you full and energized all day long. Eat them on their own or fold them into an omelet.
Eating "Dirt"
Ferriss wants you to eat “dirt” for breakfast to increase energy. Not real dirt, but a tasty dish resembling dirt that contains almond milk, cocoa powder and coffee. Get the complete recipe now.
The Afternoon Slump
To avoid that all-too familiar energy lull that hits in the late afternoon, try these energy boosters:
Natto
This fermented soybean paste is very popular in the Japanese diet. Natto contains the enzyme nattokinase, which aids digestion and has also been shown to reduce the risk for Alzheimer’s and blood clots. Take 2-3 tablespoons of natto first thing in the morning. Or try a nattokinase supplement. Take 100mg, 3 times a day. Available at Japanese markets or health food stores.
Basil Bowl
Holy basil leaves contain eugenol and caryophyllene, aromatic compounds that have long been used in ayurvedic medicine as essential oils to elevate mood and spirit. To release their aroma, place the leaves in a bowl and pour steaming hot water over them. Add mint and thyme, if you wish, which also have energy-boosting properties. Breathe in these aromas anytime in the afternoon to help you relax and regain energy. Available at grocery and health food stores.
Plaintain Weed
This weed has been used for hundreds of years to help reduce various types of inflammation-related ailments including psoriasis and bruises. Plantain weed can help reduce the inflammation caused by daily stress. Apply plantain weed ointment to your temples in the late afternoon. Available at health or natural food stores.
Tim Ferriss’ Super Tonic: Dandelion Coffee
To boost energy at any time of the day, reach for Ferriss’ Super Tonic. This alternative to regular coffee contains dandelion root, a substance often used by competitive wrestlers to help keep weight down. This medicinal herb has also been used for centuries to aid liver function, cure an upset stomach and more. It also increases energy and helps reduce excess water bloat. You can purchase ready-made dandelion powder or capsules at any health food store. Or buy it in chopped form and grind into powder on your own.
Dandelion Coffee
Ingredients
1-2 tbsp dandelion root powder
1/4 cup water
Coconut milk, to taste
Cardamom, to taste
Directions
Brew in a regular coffeemaker. Or use a drip method by placing ground dandelion in a coffee filter on top of a cup and pour water over it. Let steep for the perfect brew. Because dandelion tastes bitter, you may want to add some sweet and creamy coconut milk. Top with aromatic cardamom.
Master Healthy Cooking to Stay Healthy and Lose Weight
Ferriss has travelled the globe getting tips from top chefs to help you master healthy cooking and make meals that taste great and help you lose weight. His book, The 4-Hour Chef, contains super easy recipes that have 4 ingredients or less and take less than 15 minutes to prepare.
Tim Ferriss’ 4 Easy Tricks to Master Healthy Cooking
1. Strategic Herb Pairings
By pairing up certain foods with specific herbs, you’ll not only boost flavor, you’ll also gain lots of health benefits.
- Fish and Fennel - Fennel helps with digestion and constipation.
- Beef (or Pork) and Rosemary - Research shows that rosemary protects against dementia and Alzheimer’s. This herb is also a good source of calcium and iron.
- Eggs With Tarragon - Tarragon is rich in anti-aging antioxidants, fights fatigue and calms nerves.
These surprising combinations are healthful, flavorful and satisfying.
- Olive Oil on Ice Cream - Olive oil, when drizzled on ice cream, adds as much richness as caramel or hot fudge. Plus olive oil is loaded with healthy omega-3s that protect your heart and brain.
- Black Pepper on Watermelon - This sweet and spicy combo tastes fresh and unexpected. Black pepper and watermelon are both great diuretics that help fight bloat.
- Almond Butter on a Hamburger - Almond butter not only adds extra richness, but also more protein and fiber, and helps to balance blood sugar.
Practice this portion-control trick: Cut a paper coffee cup in half and use it as a cylinder to measure and present food. For instance, place chicken salad or cooked rice in the cylinder, press down slightly and then unmold. By stacking your food this way, you’ll shave off calories and enjoy a nice presentation.
4. Update Your Fats
Add macadamia nut oil to your pantry. It contains the highest level of monounsaturated fats, tastes a lot like butter and has a high smoking point. Use it in sautés and stir frys, or to make salad dressing. Available at health food stores.
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