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Slow-Carb Diet & MED Exercise | My Protocol

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Tim FerrissUnclaimedDiet Protocol · 7 interventions

Slow-Carb Diet & MED Exercise

Diet Protocol · 7 interventions

Ferriss's signature diet (5 simple rules) plus Minimum Effective Dose exercise: kettlebell swings and brief, intense workouts.

01Interventions7 interventions

Nutrition

3 interventions

01
Slow-Carb Diet
Dose & timing
5 rules: no white carbs, same meals repeated, no liquid calories, no fruit (except avocado/tomato), 1 cheat day/week Daily (6 days)
Fat loss and metabolic health — his signature protocol
^§The 4-Hour Body (2010)
02
Core meals: eggs, lentils, black beans, spinach, chicken
Dose & timing
Repeated simple meals Daily
Compliance through simplicity
^§The 4-Hour Body (2010)
03
Weekly cheat day ("Dieters Gone Wild")
Dose & timing
Eat whatever you want Daily · Saturday
Spikes leptin and metabolic rate
^§The 4-Hour Body (2010)

Exercise

4 interventions

04
Kettlebell swings (two-handed)
Dose & timing
75 reps with 53-lb bell (15-20 min) Daily · 2-3x/week
"King of all exercises" — worked up to 106-lb beast
^§tim.blog (2011)
05
Peloton HIIT
Peloton
Dose & timing
20 min Daily · Regular
High-intensity interval cardio
^§routines.club (2025)
06
Rock climbing
Dose & timing
Varies Daily · 2x/week
Grip strength, problem-solving, full-body
^§routines.club (2025)
07
Acroyoga
Dose & timing
Varies Daily · 2x/week
Partner-based yoga/acrobatics — mobility and fun
^§routines.club (2025)

Filed under

slow-carbkettlebellsminimum-effective-dosefat-loss

02Citations3 links

01The 4-Hour Body (2010)Slow-Carb Diet
02tim.blog (2011)Kettlebell swings (two-handed)
03routines.club (2025)Peloton HIIT

03Edit history1 editions

v1Current versionFebruary 18, 2026

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