9 Things I’m Doing Differently for Fat Loss This Year (based on what I’ve learned) 

1) gut health (collagen,bone broth,colostrum) 2) turn down intensity on some workouts 3) more amino acids 4) larger amount of protein at one time (give it more time to digest) 5) fast less (break fast with larger amounts of protein) 6) don’t mix high amounts of fat and high amounts of carbs in a large meal (ok on small meals) 7) eat more eggs 8) more reishi mushrooms (calming) 9) more rucking (walking wearing weighted backpack)

Tom - I am 70 soon and have been exercising (weight training and various sports over those years) for 57 years. Here is some advice. Do the MINIMUM you need to get NEAR MAX results - not necessarily peak results. Here is why - your muscles can recover - BUT the wear and tear on the cartridge and joints is going to take its toll. That is the advice I'd give my younger self today if I could - PRESERVE THE THINGS THAT DO NOT REGENERATE WELL.

It’s so liberating not to have to worry about protein timing.

Low-intensity cardiovascular exercise is a under-utilized tool in the fitness handbag. Even psychologically, being able to "be ok with" a lesser perceived effort -- actively choosing a lesser effort as a matter of strategy and longevity -- goes quite a long way to support a fitness journey. There is a time and a place for Goggins, but when all you have is a hammer, everything looks like a nail.

Would love a deep dive video on the Randal Cycle and carb vs fat timing.

I really appreciate the open-minded, thoughtful approach you have as opposed to maybe some people who are solely or predominantly interested in presenting and even misrepresenting data to support their opinions. I have way more respect for someone who is always learning and adapting with dicipline and sincerity as opposed to rigidity with a made-up mind. Thanks

One of your better videos lately. Always good but you know. The high protein part is great news!

You’re always learning new things this is why I’m always watching your videos 🤍🙌🏻After doing keto for 3 years gut health This is so important !

I absolutely loved this video. Please do more like this. Those of us who have followed you for sometime now have gotten past the losing stage (I.e. extreme fasting and intense keto) and are more in the maintenance place and this video is great for those of us who have conquered our weight loss goals.

I have been doing omad for 4 years. I shoot for 250 plus grams of Protein with the one meal. I have lost 120 lbs and have gained muscle and strength. 6'3" 225 lbs now and feel great. 74 years old. Lions eat once every two days and then gorge themselves and they do not lose any muscle.

As I get older, I try to get more protein and eat a lot of eggs

100% with you on the control over junk food on vacation. Don't even need to have it, don't desire it. I want the goodness. May try a fancy drink or whatever, but it's a completely controlled choice. That's the best part of all this... the effortless control over it

Most of this I do intuitively and have been for years. It's amazing to me how we need "gurus" and all kinds of "studies" to convince us of what we intuitively already know. We just need to learn how to LISTEN to our bodies. Listen to them after you wake up, after you eat, after you workout, after you breath deeply, after everything. And you will intuitively become so powerful you won't need to LISTEN to gurus, but LISTEN to your own guru within.

Life is about balance, being obsessive about health is neurotic. Be gentle on yourself, and most importantly love yourself.

Loved it! Learning more and more! Thank you!

Thomas your videos have improved a lot over the years 👍

"Great video! These nine tips are spot-on for anyone looking to lose fat. I've personally found [mention any specific tips you liked or plan to try], and they've made a noticeable difference in my fitness journey. Consistency is key, and it's refreshing to see practical advice backed by science. Looking forward to implementing these strategies into my routine! 💪"

I’m 72 and currently back down intense workouts 🏋️‍♀️🏋️‍♀️🏋️‍♀️, I love my weight training every other day now ! My off days yoga ,🧘🏻‍♀️Pilate😅I’m never hungry !

Going too intense in workouts can also bring up cortisol and adrenaline. That's not good. I go intense, but I try not to be scared or stressed. I try to laugh and smile even at peak output.

Thank you sir for your great content. I always learn something new from your channel 👊🏼💪🏻

Very informative video as usual! Two things that stuck out to me where the lower intensity days, and the large protein intake post-workout. I can attest to the lower intensity days, I've been training 7 days a week most weeks since the beginning of last year but started incorporating lower intensity days each week, as well as a complete rest day every couple weeks, and my ghrelin levels have gone significantly making it much easier for me stay lean. I'm really intrigued by this strategy of eating a high protein meal post workout and then eating again much later in the day. Stoked to see the results you find from incorporating this especially how it affects muscle growth over a longer period of time and your hunger hormones across the day when you're digesting all of this protein.

Thanks! 👍

Thomas, this video is excellent. Thank you!

Great video! Thank you

Curious .. see you have a pic of the ON Amino Energy in your video. I stopped using this as I felt it wasnt clean.. and switched to a product with the full EAA profile..."Optimal Aminos". Do you have a product you can recommend, or that use thru out the day to get you EAA. TIA

Good one Thomas !!! Me too apply some changes.

Great video- thank you!

Its nice to know that the directions of my own research, the things I have found and have been getting into rucking with a 20kg weighted vest ... are in the same direction as you Tom, maybe Ive been learning more from you than I suspected?

Please check out the new video by Layman and Lyon where they breakdown the "No Protein Upper Limit" paper. It has some big problems. 1. They used an especially slow-digesting protein (casein) 2. There's a weird thing in the paper where a large fraction of the protein went unaccounted for that's not explained 3. The fact they didn't aldo try more moderate protein (like 50g) between 20g and 100g means they didn't show where the effect tapers off. Layman says he thinks, for casein, we would have seen the same effect at 50g as 100g, and for faster-digesting proteins like whey we'd see it top out even lower as expected. Believe me I really wanted this to be true but it seems way overblown.

Probably your best link to sponsor! 👍🏼

Thomas, could you address Rucking a little more? Are there any benefits of a weighted backpack vs a weight vest? Any limits, like should it be done in spurts like a once a day hike? Any issues or benefits of wearing a weight vest all, or part of the day? I've never really thought about doing it before, but you've mentioned Rucking a few times now, and I'm curious. Is there more info to be had, or just go with it, knowing you're adding resistance to your walk/hike/day? Thanks!

Been eating ribeye and eggs for breakfast every day after 4am work out for a year now homemade jerky for lunch. Early dinner 13 hour fast a day. No need for any supplements and don’t miss any of it. 50 years old 5’ 7”. 215lbs. Greatest shape in my life. Gain muscle just fine . No carbs needed. No problem with food cravings.

Thank you sir ❤

I started taking Cod Liver Oil with my post workout protein meal or shake.

🎯 Key Takeaways for quick navigation: 00:14 🦠 *Emphasis on gut health: Focus on gut barrier protection with collagen, bone broth, and avoiding gut barrier-breaking agents like trans fats and emulsifiers.* 01:24 🏋️‍♂️ *Adjust workout intensity: Reduce workout intensity on some days to control appetite and avoid disproportionate calorie intake.* 03:27 🍖 *Utilize essential amino acids: Leaner body composition requires sipping on essential amino acids to maintain muscle while controlling appetite.* 04:49 🥩 *Increased protein intake post-workout: New research suggests consuming higher protein amounts (75-100g) post-workout to support muscle synthesis and satiety for extended periods.* 08:40 🕒 *Adjust intermittent fasting protein intake: Consume sufficient protein (75-100g) even during intermittent fasting periods to support muscle synthesis.* 09:36 🔄 *Mindful macronutrient combinations: Pay attention to combining fats and carbs in large servings, considering the Randall cycle's impact on metabolism.* 11:43 🍳 *Increase egg consumption: Eggs are a beneficial protein source, contributing to satiety and overall nutrition.* 12:10 💆‍♂️ *Focus on calm state for appetite control: Maintain a parasympathetic state through relaxation techniques like reishi, cold therapy, and breathwork to regulate appetite.* 13:44 🚶‍♂️ *Incorporate rucking: Replace some running with rucking (walking with a weighted backpack) to enhance overall fat burning and recovery while maintaining lower heart rate zones during running.* Made with HARPA AI

what app do you use to track your macros, I used to use My Fitness pal, I'm back to fasting, but really would like to figure out my intake vs calorie burn

What is the other protein powder of choice bedsides Sun Warrior? Curious. Thanks. Does someone know??

Please do a video on protein foods and shakes that give a lot of bang for the buck. I am seeing so much about protein in my weight loss efforts and yet I’m having trouble getting enough in.

Got my newbie flock of 8 different Heritage & hybrid chickens after starting keto during Covid lockdowns. These lovelies💕 are turning 2 years old this Spring. Their colorful (inside & out) pastured eggs are amazing and I often eat 5 a day… But! Just watched (already taken down😢) highly censored Mercola interview with a nutrition-optimized egg producer from Michigan. Both are concerned with too many egg whites, even when hens’ feed avoids omega 6 grains. I think there’s a negative enzyme? Bugs (pasture) & fruit are Mercola’s standard offerings to his flock. Mercola eats only 1 eggwhite with 6 yolks a day. His interviewee eats 2 to 4 whole eggs a day.

Lov science and lov your videos Thomas 👊🏾👊🏾👊🏾👊🏾👏🏾👏🏾👏🏾👏🏾

Thanks for another great video. I've also started eating more protein in one meal, makes it much easier for OMAD. I highly recommend you check out space milk protein powder, which is cell based, very pure and non allergenic

High level stuff

Any research on the correlation of acne to amino acids intake? The more I up my protein the worse my acne. I've also tried different types of collagens and EAAs and BCAAs and it is crazy how my acne flares up. It's only on my chin, sometimes around my nose. I am keto/carnivore and acne is getting worse. Help!

I do a 30 minute rebounding workout most days. It’s pretty intense. I can’t do it on prolonged fasting days because I get too hungry. On those days, I walk.

You mentioned in your video that you now fast 2-3 a week, how long are you fasting now a days... Great video by the way. I have also eaten more after fasting and eat 6 eggs a day on non fasting days! Cheers

I'm Happy to hear about the protein study! I've always gravitated towards a high protein diet and I've gotten nothing but benefits. I'm 5'1 and eat 250-300+ grams a day. It digests the best for me and is super nutrient dense if u pick the right sources

For those of us with 20+lbs of excess bodyfat to lose, I'd love to see sone research / thoughts on extended modified fasts that incorporate small doses of fermented foods and fiber to support gut health. I'm experimenting with this now.

I eat tons after cardio & put back all cals i burned. Getting much better results with weights, walking & pilates

What brand of Resihi mushroom supplement do you use? So many out there!

god compilation, convincing. Yet, regarding the story abut the big bolus of protein at once, with digestion "on demand", i am quite skeptical... i wanna see more research first, particularly about the influence of context, like microbiome. Large bolus of protein can do harm. Just like everything else which one would exaggerate...unless the body has been trained, and can deal with it.

Which mushroom brand would you recommend?

@Thomas DeLauer 5-6 eggs per day, is that with or without yolks?

Thomas is it still beneficial to drink whey protein prior to workout instead of after ? I workout at night before going to bed and I like to fast for the next 16 hours .

I use Body health amino acid’s the one it doesn’t break your fast thanks for info

Do you have a video on heathy backpacking meals?

Regarding to protein study, the specific type. of protein used was said to be slower digesting. Is it specific to other or all protein types as well?

Wait but Your video before this one Dr Attia says don't take big amount of protein all in once. Which is better? I'm confused now...😕

I eat a kilo of high quality Greek yogurt in one go every day, it has 100g of protein and 0% fat. Game changer for my gut health and recovery!

Hey Thomas, I've always known how little sense mac and cheese makes, but now you gave us the Randle Cycle. Kiss my favourite comfort dish goodbye!

My gut was a runaway Train. It upset me so much because I didn't make enough money to feed myself the protein. I feel like I must calm down on muscle building. I am who I am. I think I must go in cycles and then just take a break to calm down the satiety

plz do a video talking about your top amino acids and if u were vegan for any believe system then what kind of supplements will u focus on? like amino acids and other things

Could having a large bolus of protein at your last meal then negatively affect your fast? Seeing as it can take hours to digest.

I also loving new things. I learn a lot of this channel and others like Dr Gundry who is the gut doctor. I hate mushrooms so i take a mushroom supplement.

Thanks for all the content. In the nicest way possible bro your face is real sunken-in. Maybe have a couple of high carb days. ❤

I don't know if you've done a video about it before, but can you please share some knowledge about how we're supposed to get in our protein but still being a calorie deficit because a lot of proteins are high in alories

There may be a few massive gut laden individuals out there that can mow down 100 grams of protein and function after. As a 44yr old athlete that would place me firmly on the couch. Having said that I’m glad we know we can eat all the protein and it’s utilized.

I am reducing stress by listening to worship music for an hour before I get out of bed in the morning. 🙂

Train half assed and but more products from links… got it!

How much weight for walking with a rucking vest?

Here is a conversation driver. Does the Randle cycle matter in a calorie deficit or maintenance?

The Randle Cycle makes sense when you understand your body only uses what it needs so eating more fats for two days and then very low amounts of fats the next two likely works well at burning off those extra pounds of fat that are hard to lose.

Did that study say what the actual rate of protein synthesis was?

Where did you get that shirt?

peter Attia mentioned about protein, that we cannot have all the protein in one meal , is he wrong? I don t know what to do , very confusing and frustrating

Getting out into the mountains is great, just one thing, take Bear Spray on your hikes.

These videos remind me of the late night infomercials in the 90s. He’s not selling you health he’s making sales.

Glad, you're doing more for fat loss. You really let yourself go. /s

Regarding the gut, are you aware of Joel Greene's (of VEEP Nutrition) and his Immunity Code? Heavy emphasis on getting your micro biome fixed ...

It’s amazing how all of his “new” information comes with a new product to buy. Also, if the information he has already given us was so great why then is he always changing things up? Are you guys getting the picture?

I use body health perfect amino.

Seems like a carnivore / meat-heavy diet with an early TRF window would check most of these blocks. I like to have bone broth in the morning with a big bunch of beef (steak or burger) plus some eggs.

Hi Thomas, I'm a longtime follower and I feel it's time to update your Ramadhan video. It's coming next month ❤.

Re that protein study: I'd use caution believing just one study. I mean, unless it's over many years, on many people, etc.

What's a "well rounded" amino-profile? Why? Meat has all of the essential amino acids, no? Wouldn't letting the body expend the energy for synthesizing the acids it can be better, or at least as good with regards to muscle building and health?

Does anyone else use Innosupps protein? I love it. Just seeing if you like it also

Can you please do a video about the 'half calorie rice', where you add coconut oil and cool down rice to increase resistant starches? Is this research legit?

At 58 years old I notice when I do strenuous exercise my appetite grows faster than when I workout lightly, there is a balance. I lose weight better when I focus on calorie restriction rather than how many calories I can burn. Zuks getting old by body is a machine at depositing fat so I’ve gone carnivore to reduce insulin spikes.

Slippery elm bark is the bomb for gut health

Love eggs and rucking.

I'm using chatgpt to maximize fiber variety, nutrient density, and pre and pro biotics.

I find for me that eaa/bcaa powders help me with reducing hunger

How much weight do you recommend in the ruck?

Man, plant-based protein powders give me the runs. I've tried sunwarrior, no bueno.

I love eggs, unfortunately it gives me crazy carb cravings, or ide eat um every day too 😜

I tried the sun warrior protein 2 years ago because I saw it on your channel. I got the vanilla flavor and I honestly thought it was gross. If anyone's tried any other flavors that are actually good let me know.

When do you drink water?

is why I took the amount of recommended protein one to consume at once prior to this new science for a grain of salt. I just listened to my body and knew the low amount was not near enough even when spacing as recommended. In September I started drinking 70-100g protein shakes right after my workout and I immediately noticed a difference positively. Just glad it has been proven what I had suspected and will continue to have higher amounts of protein if I feel I need.

What about keeping weight on?? I'm eating carefully because of food allergies, and I've gone from 59 kilos down the 53, would it stop going down ??

Hey Thomas, you should look at Bodyhealth perfect aminos. This is a great product!

Your post 2 days ago on top 11 longevity contradicts the first longevity tip your guest in that video stated on protein. Maybe that guest is not so much of an expert