Tim Ferriss Workout and Diet

Entrepreneur, Best-selling Author, Blogger
Born: 1977

The only way to sum up Ferriss is to say he is eclectic. Multiple best-selling books, investor & advisor to businesses like Uber, Alibaba, and Facebook. He runs a top-rated blog and podcast, speaks 5 languages & holds a Guiness World record in tango. He eats low-carb but has a weakness for chocolate croissants. He shares his acquired wisdom through just about every social media outlet out there.

Known For:

Tim Ferriss’s Diet

Summary

Ferriss promotes ‘slow carbs,’ meaning no processed carbs like sugar and flour. He does not eat fruit or dairy except cottage cheese and only eats limited vegetables. He cuts loose one day a week, eating whatever he wants. Ferriss believes in eating the same foods every day (often broken into 6 smallish meals). He is against drinking calories, but allows for 2 glasses of dry red wine each night.

Estimated Macros

  • Low Carbs 20% 20%
  • Low-Moderate Fat 30% 30%
  • High Protein 70% 70%

Diet Details

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The Slow Carb Diet

No white carbs: sugar, flour, potatoes, rice, etc. No fruit or dairy, except cottage cheese. Limit vegetables to the low-carb variety: spinach, broccoli, asparagus, green beans, etc. Bean and legumes are okay. He is a fan of egg whites, chicken breasts, and grass-fed organic meat and pork.

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Eat. Rinse. Repeat.

Eat the same things over and over again. Reducing choices simplifies your life and frees up your mind to concentrate on more important things. Eat the first meal within 30 minutes of waking up.

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Intermittent Fasting

Ferriss is a proponent of intermittent fasting and calorie-restriction because both promote longevity.

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Cheat Days

Ferriss has a ‘cheat’ day once a week where he eats whatever he wants. He says that most people should be able to sustain at least one cheat meal per week, but not everyone can, particularly women (boo).

What to Eat

R

Eggs

R

Organic meat & chicken

R

Broccoli

R

Cauliflower

R

Spinach

R

Asparagus

R

Green beans

R

Cottage cheese

R

Beans

R

Olive oil

R

Red wine

R

Cottage cheese

What to Avoid

Q

Bread

Q

Potatoes

Q

Rice

Q

Sugar

Q

Fruit

Q

Alcohol (except dry red wine)

Q

dairy (except cottage cheese and butter)

Q

Processed foods

Q

Artificial & natural sugar substitutes

Q

Deep-fried foods (Stir fry is ok)

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Ferriss on diet

’Even if you are predisposed to being overweight, you’re not predestined to be fat.’

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Ferriss on fat fear

‘The major fears of modern man could be boiled down to two things: too much email and getting fat.’

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Ferriss on determination

‘The decent method you follow is better than the perfect method you quit.’

Tim Ferriss’s Fitness Routine

Weekly Routine

The Geek-to-Freak Workout

Ferriss is a proponent of the Minimum Effective Dose (MED) or the smallest amount of effort that produces the desired result. For Ferris, this means two 30-minute workouts per week, which adds up to only 4 hours in a month.

Ferriss claims to have gained 34 pounds of muscle and lost 3 pounds of fat in just 28 days.

A.M. Wakeup

Ferriss does light exercise every morning. His go-to is pushups, but sit-ups, burpees, squats, etc. all work. 5-10 reps to wake up the mind and body.

Weightlifting

Just 2 quick workouts each week. Check out his Geek-to-Freak routine in the ‘style’ section.

Yoga

Building strength without working on flexibility is a recipe for pain and injury. Yoga also helps to keep the mind and body connected.

Exercise Style

Z

Geek-to-Freak Workout

Pullover + Yates’ Bent Row – 1 set x 8-12 reps
Leg Press – 1 set x 8-12 reps
Pec Deck + Weighted Dips – 1 set x 8-12 reps
Leg Curl – 1 set x 8-12 reps
Reverse Thick-Bar Curl – 1 set x 8-12 reps
Seated Calf Raise – 1 set x 8-12 reps
Manual Neck Resistance – 1 set x 8-12 reps
Machine Crunch – 1 set x 8-12 reps
Take each set to failure (when you can no longer lift the weight).
Repeat with a 5/5 cadence (5 seconds up, 5 seconds down).

Z

Efficiency is King

Achieve results in just two 30-minute workouts per week. Variety is the Spice of Life
Ferriss likes all different forms of exercise, from martial arts to ballroom dancing.

Z

Acroyoga

It’s acrobatics! It’s yoga! It’s Thai massage! It’s all 3 & it will give you strength and flexibility like you never had before.

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Ferriss on Fitness

90 minutes of hot yoga does more than workout my body, it purges my mind of stupid thoughts. The brutal intensity of holding difficult poses in 104 degree heat forces you to live in the moment, and the last 20 minutes are a massive struggle to avoid giving in to desperation.

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Ferriss on Life

’Life is too short to be small.’

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Ferriss on Dose Effect

‘The minimum effective dose (MED) is defined simply: the smallest dose that will produce a desired outcome.’

Tim Ferriss’s Supplements

Omega 3 Fish Oil

Omega 3

Omega 3s are fatty acids which reduce inflammation and are also hearth-healthy in preventing abnormal heartbeat and slowing plaque build-up in the blood vessels.

Get it here

turmeric

Curcumin

Curcumin is another anti-inflammatory and contributes to overall health.

Get it here

Collagen

Hydrolized Collagen

Hydrolyzed collagen contributes to healthy bones, joints, hair, skin and nails, as well as improved digestion.

Get it here

Berberine

Berberine

Berberine is a plant extract that is anti-inflammatory and anti-diabetic. It also contributes to digestive health and lower cholesterol.

Get it here

Apple Cider Vinegar

Apple cider vinegar

Apple cider vinegar has antiseptic properties that cleanse the system, improving conditions like gout and arthritis. It also promotes healthy digestion. When combined with honey, it can help you fall asleep.

Get it here

LITHIUM OROTATE

Lithium Orotate

Lithium Orotate helps manage stress and improve mood.

Get it here

PU-ERH TEA

Pu-erh Tea

Pu-erh tea improves digestion and helps with weight loss.

Get it here

MCT Oil

MCT

Medium-chain Triglycerides (MCTs) do a lot of things: increase energy, help you lose weight and stay focused.

Get it here

YERBA MATE

Yerba Mate

Yerba Mate is a nootropic that helps with energy and focus.

Get it here

ALPHA-LIPOIC ACID

Alpha-lipoic Acid

Alpha-lipoic Acid is an anti-inflammatory and antioxidant.

Get it here

Tim Ferriss’s Lifestyle

Sleep

Ferriss prefers 6 20-minute naps to 8 solid hours of sleep.

Time: Your Most Precious Commodity

Ferriss is all about efficiency and optimization. That said, he does a lot of things that some people might consider a ‘waste of time’ but he considers invaluable. His morning routine includes making his bed, a 20-minute meditation, drinking ‘Titanium Tea,’ light exercise, and 5 minutes of journaling.

Try Something New

Ferriss is a self-described human guinea pig. He doesn’t believe sitting around for 8+ hours a day is good for you mentally or physically and is all for experimenting until you find the right work-life balance.

Ice Baths & Salt Baths

Ferriss is a proponent of ice baths as well as hot baths with epsom salts (4-8 cups of salts) to increase magnesium and melatonins levels for better sleep and overall improved health.

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Ferriss on Success

‘A person’s success in life can usually be measured by the number of uncomfortable conversations he or she is willing to have.’

{

Ferriss on Decision

‘Many a false step was made by standing still.’

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Ferriss on Life Goal

‘The goal is not to simply eliminate the bad, but to pursue and experience the best in the world.’

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SuperBeets or Beet Elite

Vans Unisex Skate Shoes

WOLFFER ESTATE ROSÉ FROM LONG ISLAND

Wolffer Estate Rosé from Long Island

THE RUMBLE ROLLER

The Rumble Roller

MINI PARALLETTES (‘P-BARS’)

Mini Parallettes (‘p-bars’)

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The Original Buddha Board

THE AUDIO-TECHNICA ATR2100-USB MIC

The Audio-Technica ATR2100-USB mic

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Wild Planet Canned Sardines in Olive Oil

EPSOAK EPSOM SALTS

Epsoak Epsom salts

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