Adventures with Timothy Ferriss’s Slow Carb Diet

Track your weight!
Against the advice of Timothy Ferriss and many physical trainers, I don’t track my weight. I’m a spreadsheet junkie, but tracking weight sounds like a one-way ticket to misdirected obsession. Verifiable backup data aside, I’ve made startling fat-loss progress in the past week. Continue reading Adventures with Timothy Ferriss’s Slow Carb Diet

I Have Tim’s 4-Hour Body!

I started letting myself shop on Amazon and the first things I bought are Timothy Ferriss two books: The 4-Hour Workweek (to read again) and The 4-Hour Body (to read a first time). Lucky for you, this means I have lots of new Notes & Quotes for our blog!

Every Popular Diet

  • Eat more greens.
  • Eat less saturated fat.
  • Exercise more and burn more calories.
  • Eat more omeg-3 fatty acids.

p.2

To be perceived as fluent in conversational Spanish, you need an active vocabulary of approximately 2,500 high-frequency words. This will allow you to comprehend more than 95% of all conversation. To get to 98% comprehension would require at least five years of practice instead of five months. Doing the math, 2,500 words is a mere 2.5% of the estimated 100,000 words in the Spanish language.

  1. 2.5% of the total subject matter provides 95% of the desired results.
  2. This same 2.5% provides just 3% less benefit than putting in 12 times as much effort.

This incredibly valuable 2.5% is the key, the Archimedes lever, for those who want the best results in the least time. The trick is finding that 2.5%.
p.9-10

The minimum effective dose (MED) is defined simply: the smallest does that will produce a desired outcome. Example: To boil water, the MED is 212*F (100*C) at standard air pressure. Boiled is boiled.
p.19

Example MED

  • 80 secs. Of 20 lbs.
  • 10:00 mins. Of 54*F
  • 200 mg of allicin extract before bed

p.20

Charles Munger likes to quote Charles Darwin: Even people who aren’t geniuses can outthink the rest of mankind if they develop certain thinking habits. In the 4HB, the following mental models, pulled from a variety of disciplines, are what will separate your results from the rest of mankind. *These “mental models” are often referred to as heuristics or analytical frameworks.
p.22

That hour on the Stairmaster was worth seven calories. Three small stalks of celery are six calories.
p.23

“Instead of focusing on calories-out as exercise-dependent, we will look at two underexploited paths: heat and hormones.”
p.23

“Calling something a ‘drug,’ a ‘dietary supplement,’ ‘over-the-counter,’ or a ‘nutriceutical’ is a legal distinction, not a biochemical one. None of these labels mean that something is safe or effective. Legal herbs can kill you just as dead as illegal narcotics.”
p.24

“Split peas are all-natural, but so is arsenic.”
p.24

“Human growth hormone (HGH) can be extracted from the brains of all-natural cadavers, but unfortunately it often brings Creutzfeldt-Jakob disease with it, which is why HGH is now manufactured using recombinant DNA.”
p.24

“Besides whole foods (which we’ll treat separately as ‘food’), anything you put in your mouth or your bloodstream that has an effect – whether it’s a cream, injection, pill, or powder – is a drug. Treat them all as such. Don’t distract yourself with labels that are meaningless to us.”
p.24

Everything above is credited to Timothy Ferriss, and I take full responsibility for having potentially fat-thumbed or mis-quoted Tim. If you like Tim’s books or have never read his books, please buy them.

30 Days of Waking Up at 5 AM – Days 5-7

30 Days of Waking Up at 5 AM – Day 5
4/25/2011 SU 5:00 AM Pacific Time

Lesson Learned: Be willing to pass on partying.
Waking at 5 AM this morning was easy but I paid a price. Last night at 9 PM, I chose to turn down an invitation to join my friends for beer pong at Q’s in Santa Monica. Fortunately, I’ve enjoyed avoiding alcohol for the past few weeks so skipping out was supported by more than my 5 AM goal. This reminds me of an article I read 4 years ago on T-Nation about 4 AM gym heroes saying no to social events and other common indulgences. Don’t worry; I don’t plan on limiting my life for the sake of 5 AM. Au contraire mon frère, 5 AM is part of my master plan to maximize my health, wealth and life experiences. Continue reading 30 Days of Waking Up at 5 AM – Days 5-7

Nu-Jazz Movement: Union of Body and Rhythm

This is me having some fun and getting a workout with the Nu-Jazz track: Joash – Salome. I’d like to someday teach movement workshops that will look like some circus of eccentric dance and interpretive yoga. One of my dreams is to help the world remember how to play and inspire the world to explore movement and the union of body and rhythm. Continue reading Nu-Jazz Movement: Union of Body and Rhythm

30 Days of Waking Up at 5 AM – Day 4

4/24/2011 SU 5:27 AM Pacific Time
30 Days of 5 AM – Day 4

After a beautiful Saturday with friends in the Huntington Beach sun, taking myself to see the inspiring Limitless, and writing until 1 AM, waking at 5 AM this Sunday morning should not have been easy. Honestly, I didn’t return to consciousness despite a blaring alarm until 5:27 AM but getting up required little thought or will power. Now I find myself debating whether I should give myself more sleep to allow my toe (and now finger) more recovery time. While my body could certainly use more sleep, a good compromise instead is to not beat myself up again today. I’ll save continued acrobatics for next weekend.

Lesson Learned: Each night before bed, reflect on planned morning tasks.
The most important lesson I learned this morning that I’m going to be sure to leverage for the next 25 days is that I need a reason for waking up at 5 AM. This morning, the only support the just-go-back-to-sleep voice had was that I had nothing to do; it’s Easter Sunday and I have no plans. From here on out, each night before I go to sleep I’ll reflect on what I want to accomplish first thing in the morning. This way I can tunnel vision on my planned task when I wake up delirious each next day.

Update
4/24/2011 SU 11:46 AM Pacific Time

Without pre-planned morning goals or an out-of-bedroom or out-of-home destination, I managed to write a couple blog posts, eat breakfast and wrap my toe and finger with ice and proceeded to pass out for 4 and a half more hours. My toe and finger don’t care; time wasted and falling asleep early tonight will surely be more difficult. I’m driving the lesson home for you and myself: each night before bed, reflect on planned morning tasks; and I want to add another.

Lesson Learned: Include out-of-bedroom or out-of-home tasks in your morning plans.
As long as you’re not accustomed to falling asleep at the wheel or taking naps on park benches, this lesson learned is a good one. Minimizing effort while we establish our new good habits is definitely helpful. Don’t try to wake up at 5 AM to drink Sleepy Time Tea and meditate to sounds of white noise and running water with the sheets pulled up to your chin and your mother reading you a bed time story. Get out of bed and get out of your house; it should be as simple as that.

30 Days of Waking Up at 5 AM
First: 30 Days of Waking Up at 5 AM – Day 1
Previous: 30 Days of Waking Up at 5 AM – Day 3
Next: 30 Days of Waking up at 5 AM – Day 5 – ?

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30 Days of Waking Up at 5 AM – Day 3

4/23/2011 SA 5:07 AM Pacific Time
30 Days of 5 AM – Day 3

Last night, I was supposed to go downtown with a friend but I laid down to take a nap at 6:45 PM and never woke to my 8:15 PM alarm. As a result, I never set my 5:00 AM alarm. It’s Saturday morning and I’m laying awake in bed with my eyes closed at 5:07 AM without the aid of an alarm.

Day 1 and Day 2 were desperate struggles to stay awake requiring jumping out of bed, removing myself from the bedroom, drinking water and subjecting myself to bright light. This morning, I safely lay in bed with my eyes closed, reflecting on today and the night I missed yesterday, with little anxiety or risk of falling back asleep.

Two Main Schools of Thought
There’s two main schools of thought when it comes to when a person should sleep.

  1. Go to bed and wake up at the same time every day.
  2. Go to bed and wake up whenever your body tells you to.

I’m taking a third approach that combines the two. I’m going to bed whenever my body tells me to and waking up at the same time every day (5 AM).

Progress
To be honest, I haven’t felt happy or optimistic this morning or either of the other 5 AM mornings. I remember in the past, my occasional 6 AM, 5 AM and 4 AM escapades always came with excitement. This is very likely due to extenuating circumstances and has little to do with 5 AM. On a quieter level, I am glad to finally be making honest strides towards a life-long goal: waking up at 5 AM every day; and I’m quietly excited to eventually take the next step which has been my real motivation all along.

30 Days of Waking Up at 5 AM
First: 30 Days of Waking Up at 5 AM – Day 1
Previous: 30 Days of Waking Up at 5 AM – Day 2
Next: 30 Days of Waking Up at 5 AM – Day 4

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30 Days of Waking Up at 5 AM – Day 2

4/22/2011 FR 5:00 AM Pacific Time
30 Days of 5 AM – Day 2

I awake with the painful explosion of one of LA’s many fuzzy Spanish radio stations and am instantly overwhelmed by an epiphany about why waking up early has always been so nearly impossible for me…

Please forgive me: I’m not currently able to share the rest of this post. You can find it in my book coming out next summer. Or the one after that. In the meantime, please enjoy some of these other posts:

30 Days of Waking Up at 5 AM
First: 30 Days of Waking Up at 5 AM – Day 1
Next: 30 Days of Waking Up at 5 AM – Day 3

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What is the best position to sleep in?

So which is the best position to sleep in? On your side, knees bent, pillow between the knees and your head resting on a single pillow. Or if you prefer, on your back with a pillow under your knees, sheets loose, and again, a single pillow for the head. (LifeHack: Pain and Posture: The Basics)

Yesterday, I made a commitment to myself to wake up every day at 5 am for thirty days. Admittedly, I’ve made this to commitment to myself before and failed (nearly a dozen times last year). What was different this morning? (Read More)

30 Days of Waking Up at 5AM – Day 1

It’s now 5:30 in the morning. I’ve eaten breakfast (2 fried eggs, oven roasted chicken, old strawberries, raw broccoli and Muscle Milk 100% Whey with almond milk). And now I’m writing this blog post while marveling at the unfamiliar variety of pains in my back, legs and feet. I can’t believe how horribly early it is.

Commitment to 5 AM
Yesterday, I made a commitment to myself to wake up every day at 5 am for thirty days. Admittedly, I’ve made this to commitment to myself before and failed (nearly a dozen times last year). What was different this morning?

How I Woke Up at 5 AM

  1. Don’t make waking up at 5 AM your primary goal; make it your only goal.
  2. Think about it, read about it and plan for it all day long.
  3. Have a committed plan for the morning.
  4. Turn up your alarm and move it across the room.
  5. When the alarm goes off:
    1. Jump out of bed.
    2. Do not hit snooze.
    3. Put on something warm.
    4. Drink water.
    5. Leave the room.
    6. Find light.

Top Three Contributors

  1. I made waking up at 5 AM my only goal this month.
  2. All day long, I visualized waking up at 5 AM and thought about why I want a 5 AM habit.
  3. After jumping out of bed, I put on something warm, drank water and left the room.

In Retrospect
Waking up at 5 AM this morning was not easy but it was easier than I thought. I spent most of breakfast arguing with the voice in my head that was telling me how good it would feel to get back in bed until 6:30, or 8:00, or…

I will maintain this effort every day for the next 30 days and will keep you posted on my progress and will report any lessons learned along the way.

Good morning!

30 Days of Waking Up at 5 AM
Next: 30 Days of Waking Up at 5 AM – Day 2

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