5 Questions with the Four Hour Body Couple

Previously in 5 Questions, Brian Holdman, of, answered question #5 by directing us to Luke Starbuck and Kate Penfold, co-creators of Four Hour Body Couple.  In their own words, here's 4HB'er Luke Starbuck and Kat Penfold. 

The Four Hour Body Couple

@lucasstarbuck - I work in digital marketing, video, web design & social media, helping clients develop strategies to enable their businesses make the most of the social internet. In my spare time, I am fascinated by science - both people and the world, and love getting into nature - I've been a photographer for about 15 years, and enjoy exploring the world -

@katpenfold - I'm a full time musician - singer/songwriter, and I'm currently working on my 3rd album. You can checkout some videos and songs at I'm lucky to work with such talented people, and really enjoy connecting with people. Sharing my music is something I love, and in my downtime I'm most likely working with my vocal mentoring students, taking a yoga class, having coffee with friends or editing video and planning websites!

1) What goals are you working towards on the 4HB program?

Luke - Eating habits was my top priority - eating gluten free for 5 years had led me to believe that there were no meals I could eat that gave me energy for longer than an hour or 2. 4HB slow carb is the first time I can eat and relax about not being nearby to food for an extended period of time! Body recomposition is also key for me - not huge fat loss, and don't want to be huge like a WWE wrestler. Just stronger and leaner, in a functional and useful way. With a fat loss phase complete (4 weeks - 9 pounds lost = 150lbs), I am starting on a muscle gaining phase this weekend and including PAGG! Excited for the new challenge, and looking forward to being a strong 165-170lbs by April.

Kat - I was looking for some fat loss, and some energy gains, but also I liked the idea of getting some focus and mental clarity too. Starting on PAGG is an exciting step forward, as I have had to adjust my 4hb slow carb diet to include some other foods, due to health problems. Using the lessons learned from higher protein eating, I'm planning for an active couple of months, supported by clean eating, and PAGG, and expect to see some great results.

2) How is your progress so far, what have you found easy, and what has been your biggest challenge?

Luke - Thus far, I'm really happy with my progress. It's been a busy (working) start to the year, and normally, not being active every day would equal weight gain, but instead, slow carb has led me the other way, which is great! I also don't feel chained to exercising every day (was doing 30-60mins every day without fail) which is a relief.

I have found the repetition of the food easy, because it takes the decisions out of my conscious brain - which means I have more mental time for more important things. Biggest challenge was filling my plate with food and eating it all in one sitting. I couldn't believe it, when I started eating the meals.. 1 cup of beans + chicken + veges, 4x a day seems like way too much, but of course it's not, and it's doing great things.

Kat - Progress was good on slow carb - great fat loss, and very quickly too. The cheat days were the easy part! And the most fun too. Unfortunately, due to some health problems, I had to adjust the slow carb diet, and lessen the meats and legumes, and include some whole grains, just to keep food down - that's been a real challenge! But I think the higher protein has helped, and I'm still pushing forward towards my goals.

3) What’s one tip that you would share with someone who’s just starting the program?

Luke - Relax and plan a little. The last thing you want to be doing is starting the diet with lots of unanswered questions, confusion or anxiety. Delay a few days if need be, until you're comfortable with how things go. And shop before you start!! Not the day of. And check out - for more details.

Kat - It's ok if you feel totally crazy eating the same food over and over again, and just get frustrated at times. Especially in the first week, if you've changed your eating habits in a big way (even from snacking to a few bigger meals), it can be hell, but there's a light at the end of the tunnel!

4) What is your favourite cheat day food?

Luke - At the moment, its a big indian curry - normally butter chicken. There's something just great about indian food in general, and this dish tops my list. I find it changes every couple of weeks though - at the start it was sweet foods, but they've lulled off in favour of flavour! Checkout my gluten free cheat day list.

Kat - I don't think I can pick one! Candy is a favourite, along with fast food.. burgers just taste so good, after 6 days of meat and beans!

5) Who is another 4HB blogger you think our readers should know about?

There's a guy who's tracking his progress, making some videos - Howard at - just a good guy tracking how a regular person finds this lifestyle.

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  • this is great; love to see others going thru what I am attpemting… quesiton if anyone knows….what about corn?

    says trex on February 16, 2011
  • We (at Pareto Nutrition) couldn’t agree more. They’re supporting each other and they’re really going for it. We’ve been following their training from the beginning and it has always impressed us. (the cheat sheets are a particular favourite of ours)

    says Trevor on February 11, 2011
  • It’s nice to see that you guys are doing this as a couple! At first my wife didn’t want to join me, but she finally did after a few weeks and it is wonderful having that built in support.

    says Blake Erickson on February 11, 2011

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