MORE TIME PROTOCOL

My forthcoming 40th book — MORE TIME PROTOCOL™: THE NEW SCIENCE OF LONGEVITY. Time-restricted eating, muscular repair and circadian repair.

The Costco Connection, January 2010 — Beating the Bulge, featuring Jorge Cruise's Belly Fat Cure clients

The Costco Connection, Jan 2010

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BELLY GOES FIRST — our ethos. Would you like to be one of my featured superstars for my next book and media campaign?

The last time I did this was 2010 — my clients landed inside The Belly Fat Cure and on the cover of The Costco Connection. I coach the BELLY GOES FIRST challenge myself, free, for six weeks — and a brand-new group begins every quarter.

The challenge

Six weeks, free

Coached by me personally

The method

Belly fat first

Practical habits for healthy aging

New groups

Every quarter

Pick the window that fits you

Apply now — it’s free →See the 2010 Costco story

Book No. 40 · Forthcoming

The simplest practice, repeated.

Years ago Tony Robbins taught me something I have never let go of: it is the simplest consistent routines, done again and again, that change a life the most. Not the heroic month. The small thing you can repeat forever. After 30 years and 39 books, MORE TIME PROTOCOL™: THE NEW SCIENCE OF LONGEVITY is the most important book I've ever written — and not because it's my 40th. It is because it comes down to one small, repeatable act: drinking an electrolyte beverage every two hours while you fast.

That small act is what makes time-restricted eating livable — and research explores its relationship with metabolic health and autophagy, the body’s cellular recycling process. A fasting window does not guarantee autophagy, weight loss or a longer life; individual responses vary.

Six years ago I wrote a book I still love, The Cruise Control Diet, and it taught the thing that matters most: a 16-hour daily fast — eight of those hours from sleep, eight from simply not eating, either straight through after you rise or split four hours in the morning and four before bed. However you build it, our free longevity assessment will find your window for you.

But here was the problem with that book: there was no way to turn off hunger during the eight awake hours of the fast. Sleeping through eight of them is easy. Being awake for the other eight is where nearly everyone quits.

The evolution: three minerals, every two hours.

The 2-Hour Method is Jorge’s practical mineral-water routine, used alongside time-restricted eating when appropriate. Prescription GLP-1 treatment and hydration serve different purposes. Do not stop or replace prescribed treatment; discuss fasting and supplements with your clinician.

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00 months36 mo

The ProtocolGLP-1Gastric

Appetite & craving control over 36 months. Drag the slider to scrub the window. Illustrative — the GLP-1 and gastric-bypass curves are shaped from published plateau-and-regain data; the axis is appetite & craving control, not pounds lost. Gastric bypass remains the most effective medical option for weight loss.

The recipe is a do-it-yourself, make-it-at-home recipe included in the book — and given to members. Later this year it will also be available direct to consumer as Zero Hunger Water® (not available yet), so we make it for you and you simply add it to water. The ratio I've been teaching for six years has been featured in Woman's World, First for Women, Dr. Will Cole's The Art of Being Well, The Doctors, and Radio Andy with Dorinda Medley. It works.

And for anyone who needs maximum support: the Skinny Muffin — the one-minute recipe I created for The Dr. Oz Show — is back in this book as the way to cheat the morning fast without undoing it. Water is still the base; the muffin is the extra-extra for the days you need it.

That cover says it plainly: the two-hour method, BELLY GOES FIRST. It is simple on purpose. But there is more inside — two complementary levels I strongly suggest you follow. Level 2 is muscular repair, because muscle is the organ of longevity. Level 3 is circadian repair, and it is not optional in practice — I have lost enough nights of sleep to know exactly how fast your judgment, your mood, and your safety go with it. Get those two alongside the two-hour method and the whole architecture holds.

Level 1

The 2-Hour Method

BELLY GOES FIRST.

Visceral body fat illustration — from lean to high — Visceral fat is the yellow tissue packed deep inside — wrapped around the liver, intestines, and stomach — not the pinch you can grab under the skin. That's the fat that drives insulin resistance and shortens lifespan, and it's the fat that goes first inside an 8-hour eating window.

Visceral fat is the yellow tissue packed deep inside — wrapped around the liver, intestines, and stomach — not the pinch you can grab under the skin. That's the fat that drives insulin resistance and shortens lifespan, and it's the fat that goes first inside an 8-hour eating window.

That is what the 2-hour method does — it takes the belly first, not last. Why do we do time-restricted eating, and why do we care so much about turning off hunger? Because the science shows that time-restricted eating removes the single most dangerous thing for your longevity: visceral fat. Your waist circumference is one of the most accurate predictors of life expectancy we have. So Level 1 has three parts: you learn time-restricted eating the way it should be taught, you get the Zero Hunger Water recipe to make at home, and you drink an 8-ounce glass every two hours across the eight-hour fast so hunger never decides your day.

Visceral fat is the first thing to go — and the first thing that buys back years. Go deeper on visceral fat →

Level 2

Muscular repair

Muscle is the organ of longevity — and there are three kinds that matter. All three atrophy from disuse rather than age, and all three come back at almost any age. This level rebuilds every one of them with a simple daily practice.

Cross-section of a sedentary thigh — a thick ring of fat around shrunken muscle. — Three muscles, one practice. Each one atrophies from disuse rather than age — and each one comes back. Tap any panel for the full diagram and the research behind it.

Cross-section of a resistance-trained thigh — dense muscle refilling the leg. — Three muscles, one practice. Each one atrophies from disuse rather than age — and each one comes back. Tap any panel for the full diagram and the research behind it.

Most people know the first kind — skeletal muscle, the toned arms and strong legs that let you carry your own groceries. Many know the second — cardiovascular muscle, measured by VO₂ max. Almost no one knows the third, and it is the one to act on immediately: reflexive muscle, the system that restores balance at any age so you never fall. Falls that lead to hip fractures are a leading cause of death after 50. This is fixable — and it is fixable fast.

I could not be more excited about the partnership I am building around this exact problem, with a company called Gibbon. It is coming to the More Time Approved family, and I will have much more to share soon. Click here to learn more →

Level 3

Circadian repair

Light anchorMelatonin onsetTemp minimum

You don't repair while you train. You repair while you sleep. The deep window is not a clock time. Most of the night's growth-hormone release and the brain's glymphatic clearance happen in the first two to three hours after sleep onset, wherever that onset falls — the ring shows a typical 10p bedtime. What fixes the timing is light: morning sun anchors the clock, evening dark lets melatonin rise, and the repair window lands where the body expects it. Illustrative, after Xie et al., Science (2013), on sleep-driven metabolite clearance; Van Cauter et al., JAMA (2000), on slow-wave sleep and growth hormone; Czeisler et al., Science (1986), on light as the primary circadian entrainer; and Covassin et al., JACC (2022), on sleep restriction and visceral fat.

You don't repair on a clock — you repair in the first hours after you fall asleep. Protect your sleep onset, get sunlight in the first hour of your day, and close the eating window early, and the deep window takes care of itself. Go deeper on circadian repair →

Combine the two complementary levels with the 2-hour method and you are no longer just losing belly fat first, not last — you are also rebuilding the organ of longevity and restoring the sleep that lets the whole architecture hold. The 2-hour method on its own is the non-negotiable framework: eight ounces of essential-mineral water every two hours across an eight-hour daily fasting window. Add the two complementary levels and the hand-curated collection of brands and partners I use personally and recommend to my closest celebrity and high-net-worth clients, to support a sustainable daily routine, without guaranteed longevity outcomes.

Without those partners, the levels would be harder to live. See below for a few of the trusted brands I've marked More Time Approved.

Publication details will be shared when confirmed. Explore coaching while the book is forthcoming.

Explore coaching →See the Protocols in Detail →

More Time Approved is my personal guarantee. Every brand below has been tested and used by me in my own daily practice — and each one delivers a transformation you can feel within the first week of using it.