Copyright © 2017 by Timothy Ferriss
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TOOLS OF TITANS, TIM FERRISS, TIMOTHY FERRISS, THE 4-HOUR, THE 4-HOUR WORKWEEK, THE 4-HOUR BODY, THE 4-HOUR CHEF, SLOW-CARB DIET, OTK, and 5-BULLET FRIDAY are trademarks or registered trademarks, all under license. All rights reserved.
Cover design by Brian Moore
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Publisher’s Legal Disclaimer
This book presents a wide range of opinions about a variety of topics related to health and well-being, including certain ideas, treatments, and procedures that may be hazardous or illegal if undertaken without proper medical supervision. These opinions reflect the research and ideas of the author or those whose ideas the author presents, but are not intended to substitute for the services of a trained healthcare practitioner. Consult with your health care practitioner before engaging in any diet, drug, or exercise regimen. The author and the publisher disclaim responsibility for any adverse effects resulting directly or indirectly from information contained in this book.
Tim’s Disclaimer
Please don’t do anything stupid and kill yourself. It would make us both quite unhappy. Consult a doctor, lawyer, and common-sense specialist before doing anything in this book.
Credits
page xxvi: By Herman Hesse, translated by Hilda Rosner, from Siddhartha, copyright ©1951 by New Directions Publishing Corp. Reprinted by permission of New Directions Publishing Corp. page 154: Excerpt from Joy on Demand: The Art of Discovering Happiness Within by Chade-Meng Tan, copyright © 2016 by Chade-Meng Tan. Reprinted by permission of HarperCollins Publishers. page 156: From “The Power of Gone” by Shinzen Young, copyright © 2012–2015 by Shinzen Young. Used by permission of Shinzen Young, shinzen.org. All rights reserved. page 276: From The 22 Immutable Laws of Marketing: Violate Them at Your Own Risk! by Al Ries and Jack Trout. Copyright © 1993 by Al Ries and Jack Trout. Reprinted by permission of HarperCollins Publishers. page 334: “The Canvas Strategy” from Ego is the Enemy by Ryan Holiday, copyright © 2016 by Ryan Holiday. Used by permission of Portfolio, an imprint of Penguin Publishing Group, a division of Penguin Random House LLC. All rights reserved. page 362: Excerpt from Vagabonding: An Uncommon Guide to the Art of Long-Term World Travel by Rolf Potts, copyright © 2002 by Rolf Potts. Used by permission of Villard Books, an imprint of Random House, a division of Penguin Random House LLC. All rights reserved. page 463: Excerpt from The 4-Hour Workweek: Escape 9–5, Live Anywhere, and Join the New Rich by Timothy Ferriss, copyright © 2007, 2009 by Carmenere One, LLC. Used by permission Crown Books, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC. All rights reserved. page 489: Reprinted with the permission of Free Press, a division of Simon & Schuster, Inc., from We Learn Nothing by Tim Kreider. Copyright © 2012 by Tim Kreider. All rights reserved. page 522: From The Art of Asking: How I Learned to Stop Worrying and Let People Help by Amanda Palmer, copyright © 2014 by Amanda Palmer. Used by permission of Grand Central Publishing. page 556: “The Guest House” by Rumi, translation by Coleman Barks. Reprinted by permission of Coleman Barks. All rights reserved. page 556: Excerpt from Radical Acceptance: Embracing Your Life with the Heart of a Buddha by Tara Brach, copyright © 2003 by Tara Brach. Used by permission of Bantam Books, an imprint of Random House, a division of Penguin Random House LLC. All rights reserved. page 601: Reprinted with the permission of Simon & Schuster, Inc. From Buck Up, Suck Up . . . And Come Back When You Foul Up by James Carville and Paul Begala, copyright © 2002 by James Carville and Paul Begala. All rights reserved.
Dedication
First, gratitude to you all, my “companions on the path,” as James Fadiman would say.
Second, a portion of author royalties will be donated to these worthwhile causes:
After-School All-Stars (afterschoolallstars.org), which provides comprehensive after-school programs for keeping children safe and helping them to succeed in both school and life.
DonorsChoose.org, which makes it easy for anyone to help a high-need classroom, moving us closer to a nation where all students have the tools they need for a great education.
Scientific research at institutions such as the Johns Hopkins University School of Medicine, where entheogens are being studied for applications to treatment-resistant depression, end-of-life anxiety (in terminal cancer patients), and other debilitating conditions.
Third, for all the seekers, may you find much more than you’re looking for. Perhaps this book will help.
Foreword
I am not a self-made man.
Every time I give a speech at a business conference, or speak to college students, or do a Reddit AMA, someone says it.
“Governor/Governator/Arnold/Arnie/Schwarzie/Schnitzel (depending on where I am), as a self-made man, what’s your blueprint for success?”
They’re always shocked when I thank them for the compliment but say, “I am not a self-made man. I got a lot of help.”
It is true that I grew up in Austria without plumbing. It is true that I moved to America alone with just a gym bag. And it is true that I worked as a bricklayer and invested in real estate to become a millionaire before I ever swung the sword in Conan the Barbarian.
But it is not true that I am self-made. Like everyone, to get to where I am, I stood on the shoulders of giants.
My life was built on a foundation of parents, coaches, and teachers; of kind souls who lent couches or gym back rooms where I could sleep; of mentors who shared wisdom and advice; of idols who motivated me from the pages of magazines (and, as my life grew, from personal interaction).
I had a big vision, and I had fire in my belly. But I would never have gotten anywhere without my mother helping me with my homework (and smacking me when I wasn’t ready to study), without my father telling me to “be useful,” without teachers who explained how to sell, or without coaches who taught me the fundamentals of weight lifting.
If I had never seen a magazine with Reg Park on the cover and read about his transition from Mr. Universe to playing Hercules on the big screen, I might still be yodeling in the Austrian Alps. I knew I wanted to leave Austria, and I knew that America was exactly where I belonged, but Reg put fuel on the fire and gave me my blueprint.
Joe Weider brought me to America and took me under his wing, promoting my bodybuilding career and teaching me about business. Lucille Ball took a huge chance and called me to guest star in a special that was my first big break in Hollywood. And in 2003, without the help of 4,206,284 Californians, I would never have been elected Governor of the great state of California.
So how can I ever claim to be self-made? To accept that mantle discounts every person and every piece of advice that got me here. And it gives the wrong impression—that you can do it alone.
I couldn’t. And odds are, you can’t either.
We all need fuel. Without the assistance, advice, and inspiration of others, the gears of our mind grind to a halt, and we’re stuck with nowhere to go.
I have been blessed to find mentors and idols at every step of my life, and I’ve been luc
ky to meet many of them. From Joe Weider to Nelson Mandela, from Mikhail Gorbachev to Muhammad Ali, from Andy Warhol to George H.W. Bush, I have never been shy about seeking wisdom from others to pour fuel on my fire.
You have probably listened to Tim’s podcasts. (I particularly recommend the one with the charming bodybuilder with the Austrian accent.) He has used his platform to bring you the wisdom of a diverse cast of characters in business, entertainment, and sports. I bet you’ve learned something from them—and oftentimes, I bet you picked up something you didn’t expect.
Whether it’s a morning routine, or a philosophy or training tip, or just motivation to get through your day, there isn’t a person on this planet who doesn’t benefit from a little outside help.
I’ve always treated the world as my classroom, soaking up lessons and stories to fuel my path forward. I hope you do the same.
The worst thing you can ever do is think that you know enough.
Never stop learning. Ever.
That’s why you bought this book. You know that wherever you are in life, there will be moments when you need outside motivation and insight. There will be times when you don’t have the answer, or the drive, and you’re forced to look beyond yourself.
You can admit that you can’t do it alone. I certainly can’t. No one can.
Now, turn the page and learn something.
—Arnold Schwarzenegger
On the Shoulders of Giants
I am not the expert. I’m the experimenter, the scribe, and the guide.
If you find anything amazing in this book, it’s thanks to the brilliant minds who acted as teachers, resources, critics, contributors, proofreaders, and references. If you find anything ridiculous in this book, it’s because I didn’t heed their advice or made a mistake.
Though indebted to hundreds of people, I wish to thank here the many guests who have appeared on my podcast and who grace the pages of this book, listed in alphabetical order:
Scott Adams (p. 261)
James Altucher (p. 246)
Sophia Amoruso (p. 376)
Marc Andreessen (p. 170)
Sekou Andrews (p. 642)
Patrick Arnold (p. 35)
Peter Attia (p. 59)
Glenn Beck (p. 553)
Scott Belsky (p. 359)
Richard Betts (p. 563)
Mike Birbiglia (p. 566)
Alex Blumberg (p. 303)
Amelia Boone (p. 2)
Tara Brach (p. 555)
Brené Brown (p. 586)
Bryan Callen (p. 483)
Shay Carl (p. 441)
Dan Carlin (p. 285)
Ed Catmull (p. 309)
Margaret Cho (p. 538)
Paulo Coelho (p. 511)
Ed Cooke (p. 517)
Kevin Costner (p. 451)
Whitney Cummings (p. 477)
Dominic D’Agostino (p. 21)
Alain de Botton (p. 486)
Joe De Sena (p. 38)
Mike Del Ponte (p. 299)
Peter Diamandis (p. 369)
Tracy DiNunzio (p. 313)
Jack Dorsey (p. 509)
Stephen J. Dubner (p. 574)
Dan Engle (p. 109)
James Fadiman (p. 100)
Jon Favreau (p. 592)
Jamie Foxx (p. 604)
Chris Fussell (p. 435)
Cal Fussman (p. 495)
Adam Gazzaley (p. 135)
Malcolm Gladwell (p. 572)
Seth Godin (p. 237)
Evan Goldberg (p. 531)
Marc Goodman (p. 424)
Laird Hamilton (p. 92)
Sam Harris (p. 454)
Wim Hof (p. 41)
Reid Hoffman (p. 228)
Ryan Holiday (p. 334)
Chase Jarvis (p. 280)
Daymond John (p. 323)
Bryan Johnson (p. 609)
Sebastian Junger (p. 420)
Noah Kagan (p. 325)
Samy Kamkar (p. 427)
Kaskade (p. 329)
Sam Kass (p. 558)
Kevin Kelly (p. 470)
Brian Koppelman (p. 613)
Tim Kreider (p. 489)
Paul Levesque (p. 128)
Phil Libin (p. 315)
Will MacAskill (p. 446)
Brian MacKenzie (p. 92)
Justin Mager (p. 72)
Nicholas McCarthy (p. 208)
Gen. Stan McChrystal (p. 435)
Jane McGonigal (p. 132)
BJ Miller (p. 400)
Matt Mullenweg (p. 202)
Casey Neistat (p. 217)
Jason Nemer (p. 46)
Edward Norton (p. 561)
B.J. Novak (p. 378)
Alexis Ohanian (p. 194)
Amanda Palmer (p. 520)
Rhonda Patrick (p. 6)
Caroline Paul (p. 459)
Martin Polanco (p. 109)
Charles Poliquin (p. 74)
Maria Popova (p. 406)
Naval Ravikant (p. 546)
Gabby Reece (p. 92)
Tony Robbins (p. 210)
Robert Rodriguez (p. 628)
Seth Rogen (p. 531)
Kevin Rose (p. 340)
Rick Rubin (p. 502)
Chris Sacca (p. 164)
Arnold Schwarzenegger (p. 176)
Ramit Sethi (p. 287)
Mike Shinoda (p. 352)
Jason Silva (p. 589)
Derek Sivers (p. 184)
Joshua Skenes (p. 500)
Christopher Sommer (p. 9)
Morgan Spurlock (p. 221)
Kelly Starrett (p. 122)
Neil Strauss (p. 347)
Cheryl Strayed (p. 515)
Chade-Meng Tan (p. 154)
Peter Thiel (p. 232)
Pavel Tsatsouline (p. 85)
Luis von Ahn (p. 331)
Josh Waitzkin (p. 577)
Eric Weinstein (p. 523)
Shaun White (p. 271)
Jocko Willink (p. 412)
Rainn Wilson (p. 543)
Chris Young (p. 318)
Andrew Zimmern (p. 540)
Contents
FOREWORD
ON THE SHOULDERS OF GIANTS
READ THIS FIRST—HOW TO USE THIS BOOK
* * *
Part 1: Healthy
Amelia Boone
Rhonda Perciavalle Patrick
Christopher Sommer
Gymnast Strong
Dominic D’Agostino
Patrick Arnold
Joe De Sena
Wim “The Iceman” Hof
Rick Rubin’s Barrel Sauna
Jason Nemer
AcroYoga—Thai and Fly
Deconstructing Sports and Skills with Questions
Peter Attia
Justin Mager
Charles Poliquin
The Slow-Carb Diet® Cheat Sheet
My 6-Piece Gym in a Bag
Pavel Tsatsouline
Laird Hamilton, Gabby Reece & Brian MacKenzie
James Fadiman
Martin Polanco & Dan Engle
Kelly Starrett
Paul Levesque (Triple H)
Jane McGonigal
Adam Gazzaley
5 Tools for Faster and Better Sleep
5 Morning Rituals that Help Me Win the Day
Mind Training 101
Three Tips from a Google Pioneer
Coach Sommer—The Single Decision
* * *
Chris Sacca
Marc Andreessen
Arnold Schwarzenegger
Derek Sivers
Alexis Ohanian
“Productivity” Tricks for the Neurotic, Manic-Depressive, and Crazy (Like Me)
Matt Mullenweg
Nicholas McCarthy
Tony Robbins
Casey Neistat
Morgan Spurlock
What My Morning Journal Looks Like
Reid Hoffman
Peter Thiel
Seth Godin
James Altucher
How to Create a Real-World MBA
Scott Adams
Shaun White
The Law of Category
Chase Jarvis
Dan Carlin
Ramit Sethi
1,000 True Fans—Revisited
Hacking Kickstarter
Alex Blumberg
The Podcast Gear I Use
Ed Catmull
Tracy DiNunzio
Phil Libin
Chris Young
Daymond John
Noah Kagan
Kaskade
Luis von Ahn
The Canvas Strategy
Kevin Rose
Gut Investing
Neil Strauss
Mike Shinoda
Justin Boreta
Scott Belsky
How to Earn Your Freedom
Peter Diamandis
Sophia Amoruso
B.J. Novak
How to Say “No” When It Matters Most
* * *
Part 3: Wise
BJ Miller
Maria Popova
Jocko Willink
Sebastian Junger
Marc Goodman
Samy Kamkar
Tools of a Hacker
General Stanley McChrystal & Chris Fussell
Shay Carl
Will MacAskill
The Dickens Process—What Are Your Beliefs Costing You?
Kevin Costner
Sam Harris
Caroline Paul
My Favorite Thought Exercise: Fear-Setting
Kevin Kelly