_________.

The upshot of all this: There is no sin in considering consuming animal products once per week if you are currently a vegan, if it means you will be healthier and better able to convert others to a similar mode of eating. The ideal is, of course, to find a mode that is farsighted on both a personal and a global level. The mistake is to pursue the latter and ignore the former.

Even Dave "The Man" Scott, six-time winner of the Hawaii Ironman Triathlon and famed vegetarian athlete, returned to eating meat after competing for years on a 99% PPBD. Though he hasn't eaten red meat in 33 years, he now consumes fish, chicken, and turkey.

"The irony of the whole situation is that when I switched back to chicken and fish, I was far leaner and felt more powerful. I mean, I was in better shape in my 40's as a meat eater than I ever was on a strictly plant-based diet.... When I did Ironman in '94, I felt like my strength, recovery, and muscle endurance was better than ever."

Just because you don't want kids now, there is no reason to create hormonal issues that affect everything from cognition to s.e.xual function. I've seen too many lives disrupted by diet-induced hormonal problems. Think ahead.

For my personal story, see "s.e.x Machine I: Adventures in Tripling Testosterone."

Good luck and do your homework. It can be a confusing jungle out there, but there are ways to simplify. It's my hope that the five-step progression in the last chapter helps you improve yourself and the world around you, one conscious meal at a time.

Small changes matter.

TOOLS AND TRICKS.

The Good Guide (http://www.goodguide.com/) Founded by Professor Dara O'Rourke of the University of CaliforniaBerkeley, this "for-benefit" start-up provides a consumer guide to common products, ranking each by health, impact on the environment, and impact on society. What chemicals are in your baby shampoo? Was sweatshop labor used to make your T-shirt? Is that whole-grain cereal really good for you? Good Guide can tell you, and help direct your buying behavior. Founded by Professor Dara O'Rourke of the University of CaliforniaBerkeley, this "for-benefit" start-up provides a consumer guide to common products, ranking each by health, impact on the environment, and impact on society. What chemicals are in your baby shampoo? Was sweatshop labor used to make your T-shirt? Is that whole-grain cereal really good for you? Good Guide can tell you, and help direct your buying behavior.

Additional Interviews (www.fourhourbody.com/vegan-athletes) Nate Green, who helped research this chapter, was able to interview the following vegans and former vegetarians, among others: Brendan Frazier, Bill Pearl (multiple-time Mr. America and Mr. Universe winner), Mike Mahler, and Dave Scott. I also interviewed Scott Jurek and rock- climbing phenom Steph Davis. All of them are available online. Nate Green, who helped research this chapter, was able to interview the following vegans and former vegetarians, among others: Brendan Frazier, Bill Pearl (multiple-time Mr. America and Mr. Universe winner), Mike Mahler, and Dave Scott. I also interviewed Scott Jurek and rock- climbing phenom Steph Davis. All of them are available online.

Howard Lyman, Mad Cowboy: Plain Truth from the Cattle Rancher Who Won't Eat Meat Mad Cowboy: Plain Truth from the Cattle Rancher Who Won't Eat Meat (Scribner, 2001) (Scribner, 2001) ( (www.fourhourbody.com/cowboy) This is one of three books (the others were Andrew Weil's This is one of three books (the others were Andrew Weil's Spontaneous Healing Spontaneous Healing and and 8 Weeks to Optimal Health 8 Weeks to Optimal Health) that convinced Scott Jurek to become a vegan. Howard Lyman, a third- generation cattle rancher, appeared on Oprah Oprah and was a party in her legal battle with Texas cattle ranchers. and was a party in her legal battle with Texas cattle ranchers.

Lierre Keith, The Vegetarian Myth The Vegetarian Myth ( (www.fourhourbody.com/myth) This is a look at the flip side. Lierre Keith was a vegan for 20 years. She no longer is, and this book explores the moral, eco-political, and nutritional realities of veganism that led her to reincorporate limited animal products into her diet. Reference- rich and well-written, it is easily the most engrossing book on these topics that I have ever read. This is a look at the flip side. Lierre Keith was a vegan for 20 years. She no longer is, and this book explores the moral, eco-political, and nutritional realities of veganism that led her to reincorporate limited animal products into her diet. Reference- rich and well-written, it is easily the most engrossing book on these topics that I have ever read.

Beyond Vegetarianism (www.beyondveg.com) BeyondVeg, curated by vegetarian Thomas E. Billings, features reports from veterans of raw-food and vegetarian diets (including veganism and fruitarianism), plus new scientific discoveries from clinical nutrition. The intent of the site is to discuss the serious problems that can occur on alternative diets but often go unreported. How have dieters solved their problems, whether by modifying the diet in some "unapproved" way while remaining vegetarian, or by adopting nonvegetarian options? BeyondVeg is one of the best compendiums of answers I've found. BeyondVeg, curated by vegetarian Thomas E. Billings, features reports from veterans of raw-food and vegetarian diets (including veganism and fruitarianism), plus new scientific discoveries from clinical nutrition. The intent of the site is to discuss the serious problems that can occur on alternative diets but often go unreported. How have dieters solved their problems, whether by modifying the diet in some "unapproved" way while remaining vegetarian, or by adopting nonvegetarian options? BeyondVeg is one of the best compendiums of answers I've found.

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End of Chapter Notes 14. Berardi emphasized that he would use unsweetened almond milk in place of soy milk if he repeated the experiment. Berardi emphasized that he would use unsweetened almond milk in place of soy milk if he repeated the experiment.

15. This is another problem with eating a large volume of raw vegetables: "anti-nutrients." Anti-nutrients are so named because they prevent absorption of other nutrients, often essential minerals. Examples are phytic acid (interferes with calcium, zinc, and copper), trypsin inhibitors, and our bloat-causing friends, lectins, which act as enzyme inhibitors and prevent proper digestion. This is one of the reasons vegans can eat plenty of everything and still end up nutritionally deficient. This is another problem with eating a large volume of raw vegetables: "anti-nutrients." Anti-nutrients are so named because they prevent absorption of other nutrients, often essential minerals. Examples are phytic acid (interferes with calcium, zinc, and copper), trypsin inhibitors, and our bloat-causing friends, lectins, which act as enzyme inhibitors and prevent proper digestion. This is one of the reasons vegans can eat plenty of everything and still end up nutritionally deficient.

16. Scott Jurek agrees: "I try to get people to think about what I eat, rather than what I do not eat, as that is how I look at it." Scott Jurek agrees: "I try to get people to think about what I eat, rather than what I do not eat, as that is how I look at it."

17. Special thanks to Dr. Na.s.sim a.s.sefi, TED Fellow and internist specializing in women's health and global medicine, for help with this testing section. I added several tests not common to fertility testing, such as total cholesterol and liver enzymes. Special thanks to Dr. Na.s.sim a.s.sefi, TED Fellow and internist specializing in women's health and global medicine, for help with this testing section. I added several tests not common to fertility testing, such as total cholesterol and liver enzymes.

Bonus Material This book isn't just what you hold in your hands. Using pa.s.swords hidden in this book, you can access some of the most entertaining material that didn't make it in. Here are just a few samples:

Spot Reduction Revisited: Removing Stubborn Thigh FatBecoming Brad Pitt: Uses and Abuses of DNAThe China Study: A Well-Intentioned CritiqueHeavy Metal: Your Personal Toxin MapThe Top 10 Reasons Why BMI Is BogusHyperclocking and Related Mischief: How to Increase Strength 10% in One WorkoutCreativity on Demand: The Promises and Dangers of Smart DrugsAn Alternative to Dieting: The Bodyfat Set Point and Tricking the Hypothalamus For this and much more, visit the free message boards (where I also post answers and suggestions) at www.fourhourbody.com.

Join us and see how simple big changes can really be.

ACKNOWLEDGMENTS.

First, I must thank the self-experimenters, scientists, and athletes whose incredible methods are the lifeblood of this book, including those who preferred to remain anonymous. Even if your name doesn't appear in these pages, your contributions are no less spectacular. If I've omitted anyone by accident, I can only offer my sincerest apologies. Please reach out to me if I somehow lapsed, and I'll make amends.

To Stephen Hanselman, the best agent in the world, I thank you for "getting" the book at first glance and helping to midwife it into existence. From negotiation to nonstop jazz, you amaze me.

Heather Jackson, your insightful editing and incredible cheerleading has made this book a pleasure to write. Thank you for believing in me! To the entire Crown Publishing team, especially those whom I bother (because I love them) more than four hours a week, you are the backbone of this book: Tina Constable, Maya Mavjee, Michael Palgon, Linda Kaplan, Karin Schulze, Jacqueline Lebow, Jill Flaxman, Meredith McGinnis, Jill Browning, Mary Choteborsky, Robert Siek, Elizabeth Rendfleisch, Tara Agroskin, and Jennifer Reyes. This book was also first drafted using Scrivener, a gorgeous application, and Keith Blount kept me sane as I tested the limits of the software.

I owe particular grat.i.tude to Charlie Hoehn and Alexandra Carmichael. Where to begin?

Charlie, you were a co-creator and co-conspirator from the very earliest stages. I can only hope that the end product makes you proud. G.o.d knows we pulled enough all-nighters over Casino Royale to kill a giraffe, and they only need 1.5 hours of sleep per night. The Photoshop was priceless, and I only regret I didn't have more shiny, full-color chapters to give you migraines. Many future adventures await, and the mischief alone will be the stuff of legend. Alexandra, you are a princess and a brilliant mind. This book would not exist without your research and your ability to weave enjoyable stories from journal-bound science. I couldn't have done it without you. CureTogether.com rocks! rocks!

To Nate Green, the interviews (and therefore several chapters) quite simply wouldn't have been possible without your help. Thank you for the much-needed save and the deadlift kick-in-the-a.s.s. I'll stick with sumo.

To Jack Canfield, you are an inspiration and have shown me that it is possible to make it huge and still be a wonderful, kind human being. The 4-Hour Workweek, The 4-Hour Workweek, which gave me permission to write this book, was just an idea until you encouraged me to take the leap. I cannot thank you enough for your wisdom, early support, and incredible friendship. which gave me permission to write this book, was just an idea until you encouraged me to take the leap. I cannot thank you enough for your wisdom, early support, and incredible friendship.

To Sifu Steve Goericke and Coach John Buxton, who taught me how to act in spite of fear and fight like h.e.l.l for what I believe, this book-and my life-is a product of your influence. Bless you both. The world's problems would be far fewer if young men had more mentors like the two of you.

Last but not least, this book is dedicated to my parents, Donald and Frances Ferriss, who have guided me, encouraged me, loved me, and consoled me through it all. I love you more than words can express.

PHOTO AND ILl.u.s.tRATION CREDITS.

Grateful acknowledgment is made to the following for permission to use their photographs, ill.u.s.trations, and graphics.

3.1 Philippe Halsman, The Halsman Archive Philippe Halsman, The Halsman Archive 4.1 James Duncan Davidson James Duncan Davidson 5.1 Marty Chobot, National Geographic Stock Marty Chobot, National Geographic Stock 5.2 Luiz Da Silva PhD Luiz Da Silva PhD 5.3 Body Composition Center, Redwood City, California Body Composition Center, Redwood City, California 5.4 Trevor James Newell, Ray Cronise, Mike Wolfsbauer, Nathan Zaru Trevor James Newell, Ray Cronise, Mike Wolfsbauer, Nathan Zaru 5.5 Anonymous, Erin Rhoades, Julee, Andrea Bell Anonymous, Erin Rhoades, Julee, Andrea Bell 6.1 Ramit Sethi Ramit Sethi 6.2 Phil Libin Phil Libin 8.1 Deborah Chud MD Deborah Chud MD 8.2 Courtesy of author Courtesy of author 9.1 and and 9.2 9.2 B. Jeffrey Madoff B. Jeffrey Madoff 9.3 Glenn McElhose Glenn McElhose 11.1, 11.2 11.2, and 11.3 11.3 Ray Cronise Ray Cronise 12.1 DexCom International DexCom International 12.2, 12.3 12.3, and 12.4 12.4 Courtesy of author Courtesy of author 13.1 Wikipedia Commons: Harbin, Klaus Hoffmeier Wikipedia Commons: Harbin, Klaus Hoffmeier 14.1 and and 14.2 14.2 Mark Reifkind Mark Reifkind 14.3 Courtesy of author Courtesy of author 14.4 Mark Reifkind Mark Reifkind 14.5 and and 14.6 14.6 B. Jeffrey Madoff B. Jeffrey Madoff 14.7 Courtesy of author Courtesy of author 15.1 Mike Moran Mike Moran 15.2 B. Jeffrey Madoff B. Jeffrey Madoff 15.3 and and 15.4 15.4 B. Jeffrey Madoff B. Jeffrey Madoff 16.1 and and 16.2 16.2 Courtesy of author Courtesy of author 16.3 Photos taken by Inge Cook, provided courtesy of Ellington Darden PhD Photos taken by Inge Cook, provided courtesy of Ellington Darden PhD 17.1, 17.2 17.2, 17.3 17.3, 17.4 17.4, 17.5 17.5, 17.6 17.6, and 17.7 17.7 B. Jeffrey Madoff B. Jeffrey Madoff 19.1 Used with Permission of the Author Used with Permission of the Author 24.1 Dustin Curtis Dustin Curtis 25.1, 25.2 25.2, and 25.3 25.3 Courtesy of author Courtesy of author 25.4 Phil Hoffmann Archive Phil Hoffmann Archive 25.5, 25.6 25.6, and 25.7 25.7 Courtesy of author Courtesy of author 25.8 Fotosearch Fotosearch 27.1 Gray Cook Gray Cook 27.2 Courtesy of author Courtesy of author 27.3 Gray Cook and Brett Jones Gray Cook and Brett Jones 28.1 and and 28.2 28.2 B. Jeffrey Madoff B. Jeffrey Madoff 29.1 Courtesy of author Courtesy of author 29.2 B. Jeffrey Madoff B. Jeffrey Madoff 30.1 Tertius A. Kohn PhD Tertius A. Kohn PhD 30.2, 30.3 30.3, and 30.4 30.4 Courtesy of author Courtesy of author 30.5, 30.6 30.6, and 30.7 30.7 Brian MacKenzie Brian MacKenzie 32.1 Pavel Tsatsouline Pavel Tsatsouline 32.2 Mike Lambert, Mike Lambert, Powerlifting USA Powerlifting USA Magazine Magazine 32.3 Barry Ross Barry Ross 32.4 Mike Lambert, Mike Lambert, Powerlifting USA Powerlifting USA Magazine Magazine 32.5 Pavel Tsatsouline Pavel Tsatsouline 32.6 and and 32.7 32.7 Courtesy of author Courtesy of author 34.1, 34.2 34.2, and 34.3 34.3 Terry Laughlin Terry Laughlin 35.1 and and 35.2 35.2 Jaime Cevallos Jaime Cevallos 35.3 Major League Baseball Photos Major League Baseball Photos 35.4 (besides MLB above) Jaime Cevallos (besides MLB above) Jaime Cevallos 41.1 Fotosearch Fotosearch 43.1 Universal Uclick Universal Uclick 45.1 and and 45.2 45.2 Courtesy of author Courtesy of author 47.1 Katie Hoehn Katie Hoehn

ABOUT THE AUTHOR.

TIMOTHY FERRISS, nominated as one of Fast Company Fast Company's "Most Innovative Business People of 2007," is the author of the #1 New York Times, Wall Street Journal, New York Times, Wall Street Journal, and and BusinessWeek BusinessWeek bestseller bestseller The 4-Hour Workweek, The 4-Hour Workweek, which has been published in 35 languages. which has been published in 35 languages.

Wired magazine has called Tim "The Superman of Silicon Valley" for his manipulation of the human body. He is a tango world record holder, former national kickboxing champion (Sanshou), guest lecturer at Princeton University, and faculty member at Singularity University, based at NASA Ames Research Center. magazine has called Tim "The Superman of Silicon Valley" for his manipulation of the human body. He is a tango world record holder, former national kickboxing champion (Sanshou), guest lecturer at Princeton University, and faculty member at Singularity University, based at NASA Ames Research Center.

He has been featured by more than 100 media outlets, including the New York Times, The Economist, TIME, Forbes, Fortune, New York Times, The Economist, TIME, Forbes, Fortune, CNN, and CBS, and his blog is one of CNN, and CBS, and his blog is one of Inc. Inc. magazine's "19 Blogs You Should Bookmark Right Now." When not acting as a human guinea pig, Tim enjoys speaking to organizations ranging from Nike to the Harvard School of Public Health. magazine's "19 Blogs You Should Bookmark Right Now." When not acting as a human guinea pig, Tim enjoys speaking to organizations ranging from Nike to the Harvard School of Public Health.

Find his latest case studies and experiments at www.fourhourbody.com