The best-selling author of The 4-Hour Workweek outlines a program for healthy living that draws on 15 years of research and interviews with leading doctors and health-care experts to offer insight into genetic factors, nutrition requirements and fitness practices.

Start here. Thinner, bigger, faster, stronger?: how to use this book -- Fundamentals. The minimum effective dose: from microwaves to fat-loss ; Rules that change the rules: everything popular is wrong -- Ground zero: getting started and Swaraj. The Harajuku moment: the decision to become a complete human ; Elusive bodyfat: where are you really? ; From photos to fear: making failure impossible -- Subtracting fat. The slow-carb diet I: how to lose 20 pounds in 30 days without exercise ; The slow-carb diet II: the finer points and common questions ; Damage control: preventing fat gain when you binge ; The four horsemen of fat-loss: PAGG ; Ice age: mastering temperature to manipulate weight ; The glucose switch: beautiful number 100 ; The last mile: losing the final 5-10 pounds -- Adding muscle. Building the perfect posterior (or losing 100+ pounds) ; Six-minute abs: two exercises that actually work ; From geek to freak: how to gain 34 pounds in 28 days ; Occam's protocol I: a minimalist approach to mass ; Occam's protocol II: the finer points -- Improving sex. The 15-minute female orgasm--part un ; The 15-minute female orgasm--part deux ; Sex machine I: adventures in tripling testosterone ; Happy endings and doubling sperm count -- Perfecting sleep. Engineering the perfect night's sleep ; Becoming uberman: sleeping less with polyphasic sleep -- Reversing injuries. Reversing "permanent" injuries ; How to pay for a beach vacation with one hospital visit ; Pre-hab: injury-proofing the body -- Running faster and farther. Hacking the NFL combine I: preliminaries--jumping higher ; Hacking the NFL combine II: running faster ; Ultraendurance I: going from 5K to 50K in 12 weeks--phase I ; Ultraendurance II: going from 5K to 50K in 12 weeks--phase II -- Getting stronger. Effortless superhuman: breaking world records with Barry Ross ; Eating the elephant: how to add 100 pounds to your bench press -- From swimming to swinging. How I learned to swim effortlessly in 10 days ; The architecture of Babe Ruth ; How to hold your breath longer than Houdini -- On longer and better life. Living forever: vaccines, bleeding, and other fun -- Closing thoughts. Closing thoughts: the Trojan horse -- Appendices. Helpful measurements and conversions ; Getting tested--from nutrients to muscle fibers ; Muscles of the body (partial) ; The value of self-experimentation ; Spotting bad science 101: how not to trick yourself ; Spotting bad science 102: so you have a pill-- ; The slow-carb diet--194 people ; Sex machine II: dangers and details ; The meatless machine I: reasons to try a plant-based diet for two weeks; The meatless machine II: a 28-day experiment.