🎯 Key Takeaways for quick navigation: 00:28 🍽️ *Maintain a weekly calorie oversight rather than daily tracking, ensuring a slight deficit for fat loss phases or a slight surplus for muscle building.* 01:48 🏋️♂️ *Increase calories only with heightened activity levels to manage energy flux effectively for metabolic adjustments without backlash.* 03:36 ☕ *Use caffeine strategically as a fat loss tool by varying intake based on activity levels rather than relying on it consistently.* 04:32 🌅 *Perform some form of fasted exercise daily to introduce hormetic stressors, aiding fat loss efforts.* 05:29 🥩 *Opt for lean meats for easier calorie tracking, supplementing fats through other sources to maintain dietary control.* 07:44 🍗 *Use libido changes as an indicator for necessary calorie increases, monitoring overall metabolic health.* 08:57 ⏰ *Maintain a consistent 12-hour eating window, allowing for a 12-hour break from food to support metabolic function.* 09:25 🍖 *Prioritize protein consumption over other options, even if it means eating less or opting for simpler protein-rich choices.* 10:47 🚫 *Minimize snacking between meals to stabilize insulin levels, promoting efficient fat utilization during periods of low insulin.* 11:42 🍓 *Address sweet cravings with fruit or dark chocolate (85% or higher) while understanding their impact on fat loss and using salt to mitigate cravings.* 13:19 🚶♂️ *Embrace walking as a habitual activity, taking every chance to walk, whether taking the stairs or walking during downtime.* 14:15 🥑 *Consider incorporating an avocado daily for its nutritional benefits, including fiber and monounsaturated fats, for overall health maintenance.* Made with HARPA AI
Thomas you should not waste your time commenting on the haters that give you grief for having sponsors!! You produce amazing content! I am so grateful! I love the products you endorse!!! Seed probiotic has changed my life! House of Macadamias is amazing!!! Focus on the people that love you! Don’t give breath to the haters!
OMAD works! I fast for 23:1 IF and eat a big meal with lean protein, healthy fats and will eat a good dessert that has low sugar like a keto ice cream bar. I’m down 20 lbs since Jan 2024 and been working out intensely
OMAD is no longer the new kid on the block, the experts are now saying it raises all sorts of risks which is the cue for us to move on to the next fad and so forth and so forth.
My email newsletter gets you up to date research and practical diet tips plus discounts on products, as a thank you for joining my newsletter here is a FREE Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/ or a FREE Keto Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/
I was trying to decide where to buy macadamia nut oil last week and low and behold I tune in to watch you and have the answer! just visited the sponsor site bought some nuts and got the bonus bottle of oil Can't wait for it to arrive and make some excellent salad dressing. you are a wealthy of knowledge and experience. I APPRECIATE IT GREATLY. Thank you for enriching my life.
1. Track calories over the course of a week, not necessarily every day, to ensure being in a slight deficit by the end of the week. 2. Increase calories only when increasing activity to drive up energy flux or G flux. 3. Use caffeine as a tool and not as a crutch. 4. Do some form of fasted exercise, either cardio or weight training, at least once a day. 5. Eat lean meats like chicken breast rather than fatty meats like chicken thighs or ribeye because it's easier to track the calorie and fat intake and eat fats from additional source. 6. Use libido as a measurement. Low libido means need to increase calories. 7. Do IF 8. Eat protein rather than non-potein food 9. Not to eat snack between meal 10. Limited craving sweet by craving salt 11. Walk every opportunity, just walk more 12. Eat an avocado daily.
Great advice! Was told I was too old in 40s started training in garage lifting rocks doing mainly bodyweight exercises got ripped af at 52 years old!!!
Too old at 40? That ludicrous! I’m 72 and started intermittent fasting and resistance training and working out (fasted) regularly four years ago. I’ve never been stronger in my life.
#8 "Eating only protein" has been a game changer for me. Example - We just went on a cruise. I did not want to just eat garbage during our long travels days flying there and long days of activities on the trip. I still wanted to enjoy myself so I loaded lean for the majority of the day. Smoked salmon and ham during breakfast, whatever lean meat they were serving for lunch. Then during the dinner and evenings I had a little more "Play" to be a bit more free with food... Since I did not over do everything all day. At that point in the evening I am simply less HANGRY because I had not eaten junk all day. Im actually less likely to go into "Cookie Monster" mode lol. I still enjoyed food - I just tried to limit the "indulgence" to one meal max per day. The rest was clean and lean.
I’m with you on the eating meat part. I’d rather have some chicken nuggets (grilled from Chik fil a) than a protein bar. But it’s so expensive now ugh!
1 - Calorie tracking over course of week 2 - Increase calories with increased activity 3 - Increase/decrease caffeine with activity level 4 - Some fasted exercise 5 - Lean meats and added fats from other sources 6 - Libido to monitor calories (if desire is down, increase calories) 7 - Eat in 12 hour window 8 - Prioritize protein 9 - Have breaks between meals (no snacking) 10 - If you have sweet craving have fruit or dark chocolate 11 - Walk as much as possible 12 - 1 avocado per day
Thomas, I know I've given you a lot of crap (mostly in jest), but this is by far one of your greatest videos. Great info that really paints a clear picture of the valuable nuances of your lifestyle. Most of these 12 items directly answered follow-up questions that I had in the back of my mind after having watched some of your other videos. Keep up the great content!
That’s good but I have to keep track or I gain. Ugh. So interesting about the meats. You do lean and add the fats. That is very good. Love your eating window. I like that too.
I really appreciate how indepth you go with your lessons. I'm recovering from an injury and starting my weight lifting journey all over again and honestly feel like this time around I'm healthier than I was before my injury. I contribute this 100% to knowing more and being more prepared to change my life, not just a part of it. I picked up These videos while healing so that i was at least mentally preparing whilst healing and they have really changed the game. What a difference from the fitfluencers I used to follow. Your videos are fantastic, and are now a staple in our home. Thank you for all of your effort and excellent content!
You give value, so value for value. Giving and receiving is natural. It's a soft sell at worst. It's not like you are saying , "You don't buy something you can not access the infomation." Like, "restrooms are for customers only."
Overall this is also what I have been practicing- it is not extreme - and really gives balance. Core fundamentals are more important than quick tricks.
I’m happy I’m full carnivore for the past 3 years. I never have to count anything and I lost 60 pounds and put back on 17 pounds of muscle naturally. Carbs just bloat me, fat burns so much better in my body.
First wanted to thank you so much for all the efforts and time you put in to read articles and explain everything to us ! You have been my motivation to see a new side of my body and get to an other level ! These changes were made thanks to the knowledge you gave me through your RU-vid channel , now i'm trying to transfer it to my society ( Tunisian people) through out my posts and stories on Instagram and i get so much feed back people thanking me for the informations and how oh my god i changed their lifestyle and gave them motivation. You are a mouvement spreading !
Sometimes the craving for sweets comes from being dehydrated. Being dehydrated messes with the processing of sugar. I didn't know about the salt trick, thanks
Six pack my six pack. Oh my, I haven’t shown off my 6 pack for 11 seconds. Here’s what I’m shilling. 6 pack 6 pack. Your channel is just endlessly repeating itself. 6 pack. Oops. 15 seconds have gone by without me showing off my six pack
