7 Golden Rules I Used to Get Under 10% Bodyfat 

#1 Stopped counting calories Focus on satiating foods Only track protein #2 Stopped thinking that cardio would kill my gains #3 Stopped thinking of fat as fuel (Eating fat to burn fat is misleading) #4 Stopped trying to do thing that people on social media were doing (Too much thinking, get in the gym and do what works for you) #5 Hunger could be boredom #6 Stopped thinking veggie starches were a problem (In moderation, the nutrients from them are good) #7 Stopped thinking that insulin was the bad guy The insulin spike isn’t the problem, if it stays high that’s the problem

Thomas, I just gotta say thank you. Three months ago, I was diagnosed as type 2 diabetes with an A1c as 9.2. I found keto and more research led me to your guidance. Thru your videos and my own determination, today my results came back as a 5.8 A1C! My doctors kept bringing me down, discouraging my diet choice. It hurt even more so when they kept saying "you'll always be diabetic. It's forever in your record." I cut out the noise. I had faith in myself. I will and am proving them wrong. I know I'm not there yet but I'm not done. From 310lbs now down to 257lbs! Thanks again!!

My biggest issue has always been mistaking boredom for hunger. Always gets me on my days off when I’ve gotten all my stuff done and then have half the day to do nothing.

I also learned so much about hunger vs boredom through fasting. I feel like it’s a societal issue too. People say things like “if your body is telling you to eat, then you should eat” and ignoring the fact that cravings and boredom are not the same as being hungry

7 Habits: 1. Stop Counting Calories- Focus on Wholesome food 2. Cardio will NOT destroy your gains- If you enjoy running, HIIT, biking hiking etc.. 3. Consumed Fat is a source of nutrition NOT as a Fuel source- (olive oil, Avocado oil etc..) 4. Stop trying to do things people in Social Media say to do 5. Stop Confusing hunger with boredom- Go on a Fast 6. Stop thinking that starchy vegetables were a problem- give you focus and energy to push thru workout 7. Stop thinking insulin is the bad guy. Instead think, how do you get it back down? Physical activities

Hey Thomas… glad to see that you still use the chapters without giving away too much info that people don’t stay tuned. I think it’s a good compromise. Thanks and keep up the good work!

We're not many videos away now from "eat three balanced meals a day with plenty of whole grains."! Nearly full circle! 😅

I needed this video SO MUCH! Thank you. I have been so tired of the conflicting advice by health channels! It has been so stressful‼️ Thank you for telling us “ to do you”, and concentrate on nutrition, and what our own bodies tell us. I am so encouraged after watching this.

Yet again. A best video!! These are some of the realizations I've also come to from these years of following your educations 😁. I LOVED hearing you confirm these points!

Great advice. Keep it real Thomas and remind people of your journey. What works now that you are lean and healthy may not have worked to get you here. You were keto lchf…. Now you are High Protein Low Carb … HPLC. Very different but both very effective at different times in your health journey. I followed you and now focus on HPLC and keep getting leaner and stronger after a 75 lb weight loss journey following lchf! Feel blessed to finally be here and free of hunger and food holding me hostage. I have control and see results every single day! Age 60.

Habit 3 completely changed it for me too. Coming from a lower fat intake guy. The quality and type of fat I consume 1 helped me consume a bit more and 2 focusing on the nutrition completely changed my physique ,everyday happiness, energy and overall life

I love all these points! Thank you!

Been watching your videos for years now dude. Ive learned and appiled alot and Its really good to see your progress as well and to know that you’re not so linear in your approach. You look bigger and more shredded than ever so what you’re doing must be working.

Great great video! This was great to watch before I start my day of fasting! Thank you!!

I love how you continuously evolve with more experience and understanding. This is an honest approach to health and not dogmatic and religious like some of the other health influencers, that believe their way is set in stone.

I still don't understand the social obsession with extreme body fat reduction. I wish people were this extreme with intelligence and emotional health.

Thank you. So much quality and density of precious info. in this.

3 years of IF taught me SO much. I gradually shed obsessive thoughts around food, gained an appreciation for my body still doing all the things it can in my 50's, learned to distinguish between real hunger, mild hunger, and emotional eating eventually began to nourish my body well and relaxed. The diet chatter with all its demands and contadictions and fear mongering began to dissipate. And I sailed through menopause with fasting, exercise, and hormone replacement therapy. My numbers are all in the optimal range, and I'm very optimistic about aging well.

"Just get in the gym and GET IT DONE!" Best advice I've heard all day. Thanks for another awesome video!

Great video thanks for sharing!

True. Thanks for posting

Thomas!! This is so so excellent!! Thank you so much for all you do to help us on our health and fitness journey!!!

Dig your videos homie. Been watching a lot recently🔥 Shout-out from Macadamia country 🇿🇦

Hands down my favorite video of yours!! Sure a few things I knew already but wow, a few others really made my brain pop. Thank you 😍😍

Love your insight. Happiness is key for me and I find I have to "fight" to protect that joy.

I've learned a lot from your videos and like you say, I take bits and pieces and apply them to myself. Keto helped me get below 20% body fat, but now I don't want to lose weight - so I'm coming off the keto. However, my choice of fats is definitely influenced by you, e.g. macadamias, avocados, fatty fish, etc. I'm trying to build muscle now, so have started somewhat of a bulk, but rather than cut out fat completely now lots of carbs are back on the table for the insulin to build muscle - I choose the fats I have carefully. Same with the carbs themselves, carefully selected. Also add in things like the turmeric & chili in my morning coffee, chili flakes on the meat I eat, etc. Your channel has been a gold mine of useful information.

I really appreciate this video. Thank you for the valuable advice!

love this so much!!! thx for providing such valuable info. i dont comment much.

Best info on the platform

Great video, I posted in an earlier video that with all your different guests views, even your own, changing from the Keto and intermittent fasting line of thought, it was becoming confusing as to what I was doing. I've had great success and still do following this Keto, IF and resistance training way of life. So in the end I took what I learnt from them and applied what worked for me, and you pretty much confirmed that. And IF has also taught me to discipline my eating just because I'm bored or not doing anything, I don't need to just eat to fill time. And your thoughts about calorie watching and demonising fat and insulin I also agree with.

Love your videos man, this one in particular is coming at such a perfect time for me. I'm down 80 lbs in the last 3 months, from 240 to 160. Just came off a vacation that I used as a cheat week to reset things. Now I'm back and ready to focus on toning the rest and getting under 10%. I think this vid will really help alot!!!

Good content and food for thought.

Thanks Thomas for awesome video

Thomas this video is packed full of insight, education and nuanced. Definitely one of your top 10 videos in my opinion!

I have really enjoyed and been informed by all your fat loss videos lately Thomas.

Thank you.

I just have to give you a compliment: I simply love your videos. What do I love about them? Your truthful way of talking and explaining things, your special way of creating your own life and your privat pictures and clips showing your amazing home and absolutely wonderful family. 👨‍👩‍👧‍👦❤Whenever possible I would like to see a little bit more of your crossfit training. Did you ever make a video about the difference and benefits between fish oil and cod liver oil? I wish you all the best in the world, eventhough you might already have it 😉Greetings from Germany🖖

Thomas I totally agree with you. All the points are so valid. I have learnt a lot from your channel and other channels too. At the end of the day, I have learnt to work with my body and what makes me happy(80%healthy and 20%unhealthy). I am finally seeing results. Thank you so much.

The happiness point, a huge one

Thank you

Thanks for sharing about House of Macademia. I ordered their Namibian Sea Salt variety and love them.

Thanks Thomas for the video !!! I don’t understand why gaining fat is so easy and losing it is so hard! It is so stressful!

The origin of the use of cod liver oil as a food dates back to the Viking Era (late 700s to 1100). Fish and fish liver oil were important parts of the Norse diet. The Vikings consumed most of the fish liver oil during the cold months when the days were shorter and lacked sunlight. And because the winter months were also the prime fishing season, the livers stayed fresh and the oil obtained was also very fresh and of a high quality. The most common method of obtaining fish liver oil used by the Scandinavian Vikings in Northern Norway was as follows: Water in a large pan, rather like a kettle, was brought to a boil. Birch tree branches were placed on top of the pan, and the liver was placed on top of the birch branches. As steam rose, it began to cook the liver, and oil from the liver would begin to drip into the water. The straw-colored oil was skimmed off, and the process was repeated several times. The pale oil obtained was largely devoid of taste and odor. The Vikings would often consume whole cod livers dipped in the cod liver oil. Cod liver drenched in cod liver oil served with cod and potatoes is still a staple in Northern Norway to this day :)

Thanks for this video. Extremely helpful ! I was breaking my brain focusing on calories when I ate. AND I like working out and running. 😁

Habit #4 is important. Principles are more important than the practice because there are usually various practices that can accomplish the principle. Along with that, focusing on the basics is the most important. Figure out what the fundamentals are, then rinse, repeat & ignore the noise.

Thanks This is exactly where I am at ….. No more rigid rules And yay going go for a run !❤

Hiking has been the best for me, with a little running 🍻🇨🇦

Habbihabit #4 definitely happen to me and I just started to do what works for me too , another great video

Yes ! Insulin and cortisol even are not necessarily bad. They are there for a reason, it's just bad when they are high and stay that way for a long time. They are apart of how our body functions. This definitely helped me too to realize what was really going on in my body.

42 hours into a fast right now, and not the least bit hungry. What sometimes inhibits me is cervical degenerative disc disease. I have to get "over the hump" of an extended fast before I feel truly great. Basically, if my spine isn't perfect, I need deep ketosis to kick in to keep my mind off the pain. Apparently, the effect of eating in that period dulls the pain too, but the long term preference is to keep fasting. Once that happens, I can fast for several days, but it can be difficult getting over that hump. For that reason, I prefer to fast on weekends and mornings before my kettlebell and club workouts (three or four times a week.) The day after the workout, I have a late breakfast, but every day I try to begin with at least a 30-minute walk to burn off the morning hormone burst. I've tried evening TRE, but I haven't been able to do it. I find fasting after sleeping much easier, even though I know it's supposed to be more effective in the evening. As a result of my occasional deep ketosis, I seem to be very accomplished at gluconeogenesis, such that it seems to happen all the time, even when my ketones measure to just a trickle. Since I started wearing a continuous glucose monitor, I've observed that my glucose is rarely significantly below 100 mg/dL, unless I'm in deep ketosis. 42 hours in, it's currently 102. I tried a whole lot to get down to 20% body fat, but reducing fat did not work for me. It seems to have boosted my blood sugar. Reducing cruciferous vegetables didn't either. I'm pretty sure I can afford to eat no nuts and very little cheese (I can't have an omelet without cheese.) I seem to be stuck in the middle. I'm very close to going full carnivore with fat only cuts of meat, but even that drives my hemoglobin out of range, so I have to sub in eggs and pork chops with olive or avocado oil. I hate the idea of adding fat, and would rather include the fat with the protein, but some sources just need more fat to slow glucose increase. Getting lean just doesn't seem to happen without cutting the protein, and I don't want to lose the lean mass. Basically, putting on the CGM scared me. If my glucose goes up and stays up overnight it freaks me out.

#4 especially applies to this channel, I feel Tom's earlier videos were more useful to most folks as it was about how he originally lost weight, not about the esoteric stuff about getting below X% #5 is especially important as most think food is entertainment

Just found your channel and loving it. I unfortunately have an allergy to whey and casein. What protein would you recommend?

I think is the first video I totally agree with you. I’ve watched here and there but I also see you going back and forth on things which only confuse people and is only growing this diet madness. The whole fat keto and obsession with fasting has made more people even fatter, I tied it and certainly was my case. Once I dropped all these youtube channels and decided to listen to my body I was able to lose the fat and gain muscle naturally in a way that was realistic and did not make my mind crazy or made me feel guilty. Carbs give me energy and low fat helped me lose fat while manageable cardio makes me happy and helps deal with stress and weight training makes me stronger and with body recomposition. Life is much simpler, and my body is healthy. RU-vidrs are mostly just confusion people and while I like you, I’ve seen you change your mind so much but unfortunately people are paying for it.

If I don’t track my macros I am stressed. I agree that protein is very important. I’m ultra low carb so my total is usually less than 10g a day. On occasion I will have more if it’s green veggies. I do not fast because it stalls my progress. My personal journey. Like Thomas says, “ You do you. Everyone develops differently.” And I love his comment, “Get in the gym and get it done!” It’s literally only 4% of your day!

Love Thomas....and wonder when he'll go plant-based for say....6 weeks.

Adapt what is useful, reject what is useless, and add what is specifically your own.

Loveeee it!!!! 7:32

I’ll have to keep listening to this one as I make my journey losing baby #5 fat! 🙌

Thomas I have followed you for a long time and in fairness to all, you have moved your position over time. Which I hope is you going through discovery on your journey. Unlike others you were very technical in your approach to food. God has blessed you with a great body that operates so efficiently to get to your levels of body fat your metabolism must be amazing and yes we understand you went through a junk food period in your life - which ended up with u gaining weight. You gave us all great encouragement to do better. For me I lost 110 lbs by cleaning up my food / by detoxing / by intermittent fasting / but still at 320 and wanting to get to the next level after many regains plateaus and the usual …… not really happy with myself. Now on top of everything else…. We now faced with not knowing what’s in our supposedly good food with our supply chain and producers having been corrupted. I’m 62 @320 not mobile enough to exercise…. A lifetime of injuries in the way …. Suffering from autoimmune disease Myasthenia gravis But still wanting better

Whenever people say that you should drink a ton of water, I always feel we should rethink and not disregard all the thirst cues. Our bodies are more intelligent than we give them credit for

recommended apps to use to track food intake and see macros?

Judging by the thumbnail I thought he was gonna trash white rice and I was ready to cry

Hi love your channel❤️ I’m on Keto wondering can you make a video for Frozen Microwave dinners that are Keto friendly and still healthy ? Thanks I would appreciate it a lot.

Oh.. number 4 is EXACTLY my problem... listening to all the "experts". Trying to do what they do, getting so confused and forgetting to listen to my own body. I'm working on it... 😅

The hunger boredom is so true ALSO hunger mixed with thirst/low salt. How I keep myself from just nomming on food (usually a salty snack, waffle fries are heaven to me but I won't eat them without salt) is to think of salty water cold water with ice or licking salt off pretzels. If I start salivating and wanting that then I know I'm not hungry I'm thirsty and need some salts. If that fails, I think of a steak salad (my current favorite food). If I don't feel like tearing into it and finishing it then 9/10 times I'm just bored and craving dopamine.

Good video

❤oh wow Thomas loved this video ❤ Infact you definitely got my attention with this one mainly because I like to learn more in-depth about fats. As one who’s been very successful with Keto and now excessively active at 63 and losing over 140 pounds and getting into great shape, I still don’t know as much about the fats as you just stated. Can you do a video about “FATS” or have you done one guess I should check that out 😮 Love your video thanks for sharing 👍 Your friend Nancy 😊

Correct. True on all of this. We need cardio I did cardio the last two days. Hey Thomas I'm not sure if you did a recent video on this but any new studies on the carnivore diet? Seems like its trending up again. I ate no carbs yesterday and was not hungry.

Great advice, always get your blood-work done regularly to monitor your health.

I think of ANIMAL protein sources when I think of nutrition and nutrient density. When I think of plants, starchy carbs, and fibrous carbs, I think of nutrient scarcity, and RESTRICTED bio-availability. I agree with you that almost EVERYONE has tens of thousands of calories of fat on their body, even relatively lean individuals are in no danger skipping / delaying a meal or fasting for at least 24 hours, for example. I agree do the activities you enjoy, for me that is lifting, swimming, and sprinting, currently. Thanks for your thoughts. Cheers!

nevermind these tools for lowering body fat, these are awesome tools to live a healthy life physically and mentally....❤💪

Real pure true 👍💯

Can you recommend someone who understands a woman in menopause, proper diet, proper exercise to not release too much cortisol....etc. I have been stuck at 210 lbs at 5.5in. Too much abdominal fat... I'm worried I am hurting myself more than helping. Ty

Another great tip for the #5 you said is to drink a glass of water. Sometimes your brain tells you that you're hungry but you're actually thirsty. I've done this many times and i can say that's a big true! If you drink water and still hungry then go eat something but most of the times I felt better after 300ml of water 😉

I 100% agree with the comment about SNS. X is just as bad as the others if not worse. 5 different people saying similar things but slightly different opinions/approaches leads to confusion and a kind of diet prison where you can never be doing things the correct way, because correct is different for everyone and is always subject to change. The “North Star” should always be how “you” feel in response to your actions. I also think it is more important that you give your body the feeling of abundance over restriction. Long term restriction often leads to anxiety. As long as you understand that mass produced junk foods are designed to hijack your satiety signaling, I don’t think you need to fear “carbs”. Just eat plenty of unprocessed food, move your body, then wait until you’re hungry again and repeat. Life is not perfect. The overall direction matters more.

This actually makes quite a bit of sense

after about 6 weeks of watching a million youtubers on IF, TRE, longetivty, everything in that realm, i've come to the conclusion of most of these points in the video...will save it to the list :)

Satiety Hype Train 2023!

Still the best health channel

thomas i recently gave up alcohol and have lost 5 lbs without changing my current diet / exercise. can you make a video on how much this is affecting people’s fitness journeys ? i was so in the dark about the negative side effects…

I've been doing keto for fat loss and medical reasons for 1 ur 7 months now. I'm close to my goal. I started with high fat Neto, thus year switched to high protein. I'm only 5'2 I don't need as many cals and I'm a 37 f with a very slow metabolism. I see fat as both fuel and nutrients since it is both. We use as fuel in absence of carbs as a main fuel source, but we need it to feed our brain and build various hormones. Carbs can be subbed with ketones created from fat, or made from protein not used to heal and build muscle and body parts. I mix and match my workouts. I do kinda obsessively track and log because I have so many health concerns besides hypoglycemia and weight to balance. I need data so I can find any issues that harm my progress. I do time restricted eating and what Thomas calls fractal eating as my fast routine. I don't do exteneded fasts because I've found its unsafe. I'm a very strict 2 mad person. I do choose not to track any zero cal sweeteners I use like stevia or monkfruit. I also if I try a sample at the grocery store, or like my friend this weekend attempted to find a salad option that wouldn't screw with my digestion and I tried it on top of food I prepared for myself to meet my needs, I don't track those and consider a treat. If its junk food treat like a store bought vanilla mini cupcake for my sons b day that was 1/3 serving and I did as a dessert, I do track those. Those I know I need to track and log. I'm pretty flexible in what I eat and how much. Most doing keto don't eat potato's or sweet potato's. I tolerate those well as long as I don't overdo them. Same with bananas, peaches (even a fruit cup of them in juice), apples, and several other hugh carbs fruits I like. Most doing keto do a lot of salads, cruciferous veggies, and leafy greens. I like those things, but my digestion does not. So I don't eat them anymore. Most doing keto can at least do things like steel cut oats. I don't tolerate grains at all. They spike my glucose for days after one portion. So while I love eating rice, pasta, oatmeal, cream of wheat, etc, I no longer eat those foods. I basically track and log pretty much everything and do restrictions my diet. But I'm also very flexable on both to a extent. I only track things that I am eating as part of routine in significant amounts and that do affect my carb or cal intake and glucose significantly. I only abstain completely from any foods that has shown negative impact, regardless of if I love the food itself and my preference would be to continue to enjoy it. Heck, I learned to like kimchi which usually uses cabbage or leafy greens as its base. Well, I now make cucumber or squash based kimchi because the regular causes digestive issues. Still the same flavor profile, and I can keep the texture the way I want with the right ratios of certain things.

If the occasional carefully planned/time insulin spike is good for us, then that would make your tried and true anti-spike measures (ACV, meat first) counterproductive, correct? At least, in those instances. Hypothetically speaking, assuming you spiked your blood sugar with, say, something like a high glycemic fruit, what's the best way to make use of that ensuing insulin? How long of a spike is healthy? Also, what are some proven methods beyond physical activity that will help bring that spike down? In other words, I'm looking for the best possible ways for promoting healthy blood sugar metabolism versus ways to prevent a spike in the first place.

Getting my protein now

Thank you for addressing insulin. Everyone seems to chasing the spike by increasing fats and as a result increasing overall calories. Fats are not a "free" food as much as many influences online lead people to believe. Insulin is complicated and over consumption of both fat and carbohydrates lead to overloading of storage mechanisms that lead to type 2 diabetes. Fat just masks the issue because it doesn't spike insulin but it doesn't mean you are not developing type 2 diabetes.

Got any videos for type 1 diabetes

@2:15 into the video you were in Monterey?? 😀 Oh next time you are in town please let me know I would really like to treat you to some healthy seafood and maybe do a bicycle ride and show you some great parts of the area!

My favorite is number 4, you do you

Why'd you put that tobacco sauce on the fork at 3:26?

Monster!!!

I’m classed as skinny fat, the only place I have fat is my belly area and no matter what I eat it won’t shrink. I eat healthy as in sweet potato, chicken /beef, spring onions, white mushrooms, eggs, feta and cottage cheese. I’ve cut down on my sugar from 2 to 1 spoon in my tea or coffee. I eat natural yogurt with fruits. I eat fish with broccoli and cauliflower. I eat between 4pm and 6pm and then I go 24hrs until my next meal. I don’t have breakfast or dinner because as soon as I do within a few hours I need the toilet and with the job I do as I am a bin lorry driver here in the uk 🇬🇧 and have no toilets around so I don’t want to get short. I weight 189lbs/83-85kg, my height is 5ft11. So why aren’t I shredded ?.

It’s fun, that I just completed your video about how to avoid 22 products with which make insulin jumps;)

During a fast ACV+A LEMON IN 8OZ. OF WATER IS OK?

My brain gave up on trying to signal hunger. I think I might have gotten hungry maybe 3-5 times in the past year. Weird stuff but does make extended water only fasts easy to do whenever I feel like it. :)

I think the true hunger comes after 42, or 63 hours of water fasting (two of my own experiences) and hunger does not present itself as something in the mind or something located around the stomach : it presents itself as a very slight weakness or fatigue : not the one that prevents you from doing things, but the one that instinctively tells you : yes, that maybe the moment to plan a nice and healthy feeding. The small hungers that are mental (boredom, or habit) or are physical (stomach, noises, etc) those will pass in something like 10mn to 25mn.

No 4. Is the one. There's actually too much content available if you have the curiosity and want to make a plan for yourself. You basically have to pick a "trainer" and stick. Otherwise you try to do everything and end up doing nothing.

Habit #1: I feel that counting calories to get the most awareness of fat loss is vital, more if you want to be under 10%. I’m currently at 9.8% body fat, 6.8% subcutaneous and 5 Visceral, the percentage can go through 11.5%, 8% and 7 consecutively if i overeat or careless do X amount of junk food. While Id personally track the calories i burn through the day with a fitness watch; i do hard labor and during 9 hours-1 hour of break-the calories burnt can go from 2,200kcal to 3,200kcal; one hour of interval cardio-walk/jog/run which can burn from 500kcal-600kcal and one hour of resistance training which can burn from 200kcal-350kcal at most. While getting back those calories can be very easy if one is careless and don’t have discipline of which foods one eat. Also one doesn’t have to be a maniac on this, since one can get an intuitive awareness of an average once one understands how the burning-counting works. Habit #2: I started to incorporate interval cardio-walk/jog/run-like mentioned above on daily basis and i can said that i have got more leaner while getting a little more gains. Also from my experience which i have observed, interval cardio is the best source for fat burning mainly walk and jogging for those that can’t run. Id personally usually will do on the tracks 1 lap walking and 4 lap jogging, that is like my mainstream. Other times will walk 2/4 and jog the other 2/4 of one lap; will walk 2/4 and run the other 2/4. I do all this cardio on fasting state because I’m a believer of autophagy so i want that my heart get the most autophagy it can; also i started to feel that vo2 Max is a very important concept for my well-being. Habit #3: I did the same, since i was like-I’m eating fat which stores as fat to burn fat when doing cardio-like it didn’t make any sense at all. So id just felt it’s a nutrient to incorporate as a dressing in a modest amount and different fats like you mention, avocado and it’s oil, fish oil, olive oil, crushed nuts and seeds on foods. Since if I’m not wrong 1gram of fat gives 9kcal while 1 gram of carbohydrates and protein gives 4kcal, so in other words is more easy to burn carbs/protein than is a fat. Habit #4: That is a fact, this issue can be turned into a mental illness which can hinder the progress or lifestyle of the individual. Each individual should use the information, knowledge and data they absorb from experts and experienced as a base and with it shape themselves on how they best feel comfortable. While for a fact, building a healthy lifestyle and habits is an uphill, it doesn’t happen from day to night, it takes years of absorbing knowledge, applying the knowledge and having the discipline and consistency on the progress. I’m 33 years old and i have been in this area and aware of it since 18, and it has been very challenging but worth it. Also remember that the competition is with yourself, of who you were yesterday to the present and what you want to be and visualize into the future; your competition ain’t with the others or social media. If you go that way you will just kill you joy and dreams. Habit #5: on this is that i love fasting, i do 16/8 or 20/4 daily and whenever i don’t reach the goal because i cheat with a junk food-bag of chips-i feel so sad which I commit the next day to don’t “sin again”. Also i have experimented that whenever im hungry, i just do a bit of cardio and the hunger will just stop, which I don’t know if the hunger stops because the body release glucose and satiety it. Habit #6: I’m a veggie/fruit/legume/root/nut/seed/shroom guy-plant based-so i will eat any amount of them since they are pack with the nutrients that i lack while as a fact us humans anatomically are herbivorous. While the most animal protein i will do is pasture raise eggs since other type of meats are expensive and out of my budget while won’t do low quality meats. Habit #7: I just try not to spike insulin constantly which i just do 1 meal a day and mostly 2 meals. So the spike occurs when i just eat and not snacking.

What would u say about fruit as the only carbs? Gaining muskle and weight as goal.

this is off topic, but I would love if you made a vid about colostrum...is it hype? Claims of muscle recovery, digestion improvements, etc. Stay well. Thank you!!!

Does Gatorade zero and Ghost Energy drinks break a fast?

DeLauer is the GOAT