More Time^®

Book No. 40 · Coming Next Year

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™ 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 time-restricted eating is the single most powerful tool we have to extend lifespan. It switches on autophagy, the body's own cellular cleanup, which clears damaged cells, protects the brain, and age-proofs you from the inside out. Something as small as a glass of water with three minerals in it, four times across an eight-hour window, is what shifts your lifespan toward its maximum.

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.

You no longer need a GLP-1 to control hunger. Thanks to some of the most brilliant minds in this field, we now know that three essential minerals — sodium, magnesium glycinate, and potassium — combined in the right ratios and delivered every two hours across an eight-hour fasting window regulate hunger as effectively as anything I have seen in six years and hundreds upon hundreds of clients. Four 8-ounce servings, one every two hours. That is the 2-hour method. And unlike a GLP-1, it does not fade.

That distinction is everything. The science on GLP-1s is clear: somewhere around 104 weeks — 24 months — the body adapts and the medication stops delivering. And in midlife, pushing the dose past what is safe puts real strain on the liver, the pancreas, the heart, and your mental health. Skinny, at the cost of the organs you need most. Minerals don't adapt. That is the evolution of longevity.

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 bonus protocols I strongly suggest you follow. Protocol Two is muscular repair, because muscle is the organ of longevity. Protocol Three 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.

Protocol One

The 2-Hour Method

Belly goes first, not last.

LeanHigh

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 Protocol One 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 →

Bonus Protocol

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 bonus protocol rebuilds every one of them with a simple daily practice.

One

Skeletal

Sedentary

The muscle you can see — and your largest glucose sink.

Go deeper →

Two

Cardiovascular

Non-endurance-trained

The oxygen supply behind VO₂ max — the strongest predictor of lifespan.

Go deeper →

Three

Reflexive

The slip

The stabilizers that catch you before your brain knows you're falling.

Go deeper →

▸ Replay all three

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 Gibson. It is coming to the More Time Approved family, and I will have much more to share soon. Click here to learn more →

Bonus Protocol

Circadian repair

Light anchorMelatonin onsetTemp minimum

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 bonus protocols 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 bonus protocols and the hand-curated collection of brands and partners I use personally and recommend to my closest celebrity and high-net-worth clients, and you shift your lifespan to its maximum.

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

The 100 members who join my club on September 7th receive a physical, personally autographed advance copy — a full year before anyone else.