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.
01Intervention stacks
- 01Dose & timing5 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
- 02Dose & timingRepeated simple meals Daily
Compliance through simplicity
- 03Dose & timingEat whatever you want Daily · Saturday
Spikes leptin and metabolic rate
- 04Dose & timing75 reps with 53-lb bell (15-20 min) Daily · 2-3x/week
"King of all exercises" — worked up to 106-lb beast
- 05Peloton HIIT
Peloton
Dose & timing20 min Daily · RegularHigh-intensity interval cardio
- 06Dose & timingVaries Daily · 2x/week
Grip strength, problem-solving, full-body
- 07Dose & timingVaries Daily · 2x/week
Partner-based yoga/acrobatics — mobility and fun
02Citations
- 01The 4-Hour Body (2010)Slow-Carb Diet
- 02tim.blog (2011)Kettlebell swings (two-handed)
- 03routines.club (2025)Peloton HIIT
03Edit history
- v1Current versionFebruary 18, 2026 · Initial edition
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