How to EAT CARBS and Still Get Fat Adapted 

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Recap: 9:50 High heat sauna, fasted intense workout, fasting mimicking foods, high amounts of fiber, fast for 36~48 hours fast per month. Workouts right after high heat sauna is good.

Hell yeah Thomas! I love when you hit us with a bunch of new information all in little subsets and then bring it all together into a routine we can incorporate. Definitely one of your best videos.

Ive been gone for a while Thomas....I’m back. I need to get healthy. I am so glad you are still going sir. You are a inspiration.

Amazing info, one of your BEST yet and I’ve been following you for 4-5 years

Man, you are so packed full of good knowledge, it's ridiculous. Love learning from your videos. Thank You.

I needed this because I wasn’t going to work out today because it’s a down day and it’s raining and I prefer to workout outside and I’m over it. But now I’m going to the gym. Playing this before every fasted workout.

Love the video recap Thomas thanks.

Thank you very much for great advice, Thomas.... we appreciate you. God bless you and your family!

Yayyy talked about Fast-Mimicking Diet! Lots of people I know love this diet.

great video !! very interesting, I like this more flexible, less restrictive approach. thanks!

Superb video. Not all of us can or want to do full keto. Excellent presentation to help anyone become fat adapted. The benefit comes from being fat adapted. The benefit isn't keto. Keto is a path to that benefit. Really appreciate this!!!!

That was some powerful information thank you

Brilliant!!You always hit the target!

Dude... That fish oil is no joke!!! I'm already down from 176.8 to 164.6 and keeps dropping no stalls even being a woman. The G8 and 4 grams of fish oil is working better than I expected! Thank you! Been keto on and off for decade and this is the best round yet. How I feel, the amount of weight im dropping, mood, pain, energy and motivation. I had a large muscle to fat ratio prior to gaining than most men and woman at my age. I did a scan... I'm on my way back to my sports / glamour modeling physic soon at this rate! So happy Being hypothyroid, under chronic stress emotional and physical, having autoimmune disease and having to take particular medications causing weight gain has been really difficult! But I will never let my body go again. I know covid-19 the pandemic didn't help but There's no excuse I have more energy and I feel so much better . I love that you're putting out videos Actively, I always look forward when I see a fresh one and I'm like oh here we go again LOL My theme track for when I'm in keto and I'm losing weight is that song Here I Go by Mystikal LOL Your family is very lucky to have a man like you Oh, I wish I could find a partner that was as motivated, and passionate in the details of how you are about this lifestyle it's so freaking hard. It even took me 10 years To get my stepmom to finally try the ketogenic diet and wow Autoimmune conditions clearing up even and losing weight like never before. Never stop being you you've done so well on your journey and you've helped so many people you and dr. Berg are my absolute favorites anywhere on the internet!

when working out i dont listen to music i listen to thomas!

I read an article before about runners hitting the sauna before training to prep for marathons. After, I started doing 15 minutes sauna, workout, then 15 minutes sauna when done. Good stuff!

Very Useful Information Thomas! I usually add carbs surrounding a HIIT workout

I like who you’re talking about different things that people can do to help keep fat off the body

thank you for explaining ; )

Yes very cool Thomas been there done that you can feel it too thanks 👍

Love your grocery hauls could make videos on how you prepare meals with those hauls❓

Pure truth!

Love this!!!!!!!!

I miss the sauna so much since all the gym closures here.. Sucks.

Your timing is really great. I am considering eating carbs to help for my workouts.

I feel smarter just having listened to this video without my head exploding. 😁😅🤣😁😅 I like how you summarize and give layman examples at the end. My goal is to be fat adapted! Thanks for sharing all your science with us.

#notificationsquad your content is always educational, hope you and the family are doing well and staying safe!

heard about FMD? fast mimicking diet .. but common denominator is exercise, and i do weight training at fasted state

Great information! Please clarify, though, should I work out first, then the sauna or sauna first and then the workout?

He’s just excellent.

Love working out in a fasted state...have always enjoyed my sauna after workout...before eating...comments?

Lol I've been doing this accidentally, I was wondering why my ketone tests were showing positive even though I've been having some carbs, hopefully I can lose weight like this

Thank you Thomas. Craig a GB, work in progress going great here:) Is Mitachondria efficiency when a person can eat more a few days per week once per month weigh in on a morning 2.5 lb heavier then next day weigh back to a usual 80kg. Took notes on this one Thomas. brilliant lesson! I need to push it hard.

About four years I was reading the comments to one of Valter Longo's studies using mice that showed the phenomenal positive effects of fasting on dealing with cancer, making chemo therapy more effective with fewer side effects, etc. A medical doctor wrote a comment discounting Dr. Long's work and stated that the medical community needed to wait until they could find a pharmaceutical substance that would be safer than fasting.🙄 Too many of those in the medical community have no understanding of the safety and benefits of fasting.

Hey Thomas, could you make a video about prolonged fasting and weight training while fasting more then 48h and what are the pros and cons if it is recommended. Tyvm

谢谢！

My only concern with hard workouts when fasted is gluconeogenisis which is the breakdown of protein to create glucose i.e. muscle breakdown! Any thoughts on that?

How do carbs play into what you discussed?

I was using mainly a keto diet before Covid, then my vegan son moved back with me and I decided to become a vegetarian. I was afraid to have these low glycemic events I used to have before keto but I was surprised. It seems that I got so used to burn fat for energy. I can eat carbs and when it runs out I can hear the click in the system and I'm have switched to the fat adapted mode. So in a way you eat the carb, store the fat and burn the fat...and yes this has a lot to do when I realized that going to the gym and lifting weights fasting in the morning was the most kick ass thing I ever did.

Thomas DeLauer what energy drink or pre workout can I take without breaking my fast? Thank you for your time.

Oatmeal for breakfast 👌

Hey Thomas, I have been seeing alot of ACV gummies, for some people having difficulty ingesting the vinegar itself keeps them away from the benefits could you break down the gummies and if they are worth getting, or is it just a money grab.

So I’m eating a plant baised diet now does this help this process or not? Been thinking about changing things up but not sure

you are great,I love you

Dude I used to eat a mixing bowl of porridge every morning with an apple or berries and a sweet potato at dinner, the rest was low carb but I was well fat adapted (trick with oats is rinsing off the starches to some degree and putting the milk or whatever in after you cook and drain water :D, also I added in lots of fats so to be fair I did run on fats and is was just insoluble fibre mainly lol xD)

everytime i eat carbs i get sleepy

Question, regarding the added stress with heat, does a similar line of biochemical response follow in CSP (Cold Shock Protein)? The anti-inflammatory benefits, cardiovascular and microbiome influences and gene regulations are different but I am wondering in terms of energy utilization if there is great sustained usage as the body works to increase it's internal core temperature. The assumption is that you would need to be in cold exposure long enough to increase the thermogenic response required for such a sustained burn.... Anyway, it would be great if you would do a video on Cold Shock, sustained cold exposure and the metabolic activity surrounding these methods! Especially when it comes to the gut as well as energy!

Adding to the fibre theorising, consuming probiotic foods might also help

Can you comment on just fasting with mild activity like bicycling or walking for fat adaptation. I am 56. Thanks for the informative video.

Question: Does exercising in the morning (fasted) have the same result as working out fasted in the evening? Thanks!

DUDE YOUR A BEAST

Could flushing Niacin be used before a workout akin to the sauna principle?

A few days ago i've tried bodybuilding exercise after 17-18 hours of fasting and... Wow, was pulling up that easy before? I tought i was going to be weak but my hungry body showed otherwise

What about doing exercise first and then dry sauna?

How long should I wait to eat after training in a fasted state. I always work out in a fasted state...I just do not know how long should I stay fasted afterward...thanks

Push it, push it real good.

I tired working out after the Sauna once I thought I was going to faint

How do you build anything with this ? Something is amiss. Why not eat less fat eat more vegs and mod protein?

Any suggestions for exercises for me? I have a shredding labrum in my left hip so I can’t run. I have osteoarthritis in my lower lumber so I can’t do sit-ups? I have bursitis in my right shoulder so I can’t do push-ups. Given COVID, here in Port Hueneme, CA , we’re in the purple tier. Basically, I have NO gym access. I’m a Navy Veteran and had a child two and a half years ago. I’m really trying to get back to being healthy. Last year, I decided to start jogging after 10 years, weighing in at 200 lbs, and I ended up with a fracture in my leg. So..... yeah. Any suggestions would be great.

After a month hard keto I've switched to "4 - 5 days keto, 2 - 3 days carbs". It works quite well with 1 heavy resistance training as slow as possible till failure day, 1 steady state cardio day and 1 IF + HIIT day a week. What I've found out about my body: The day I break my keto into carb, it still uses excessive amounts of fats. That and I should not consume any kind of wheat product as it makes me feel like sh*t. Rice, legumes and so on are perfectly fine but wheat, man this f*cks me up just as much as sugar does.

I miss whole grain bread. I think I will try to incorporate one slice a week, but go low calorie on those days. I have found that if I eat low calorie a day here and there it seems to stimulate the metabolism. However, low calorie is not sustainable. I get too hungry. But I do it as a fasting version day, eating mainly leafy greens, celery, green veggies.

Wish my gym had a sauna

Hmmmm...I was doing the sauna after my workouts

So in essence I’ve been I F for 8 weeks doing 12-16 hours then eating and I’ve lost 8 lbs , but if I do 36-48 I will see Much better results?

I just do IF 19 hours a day. I’m fat adapted! 🙌🏼

Why dry sauna and not a wet sauna?

This was a winner...Swish 🏀☄️

I've been sort of curious but skeptical about fat adaptation and fasted training? Can you improve your bonk power? Can you pedal a bike with jelly legs from drinking only water and a bit of salt for 100 miles, and improve your bonk power from 85 to 120 watts of first gear trundling? So on a multi hour ride (that I haven't done in years) at the fastest carbohydrate can be digested, there is more total power? Or is "bonk training" a waste of time and suffering? I tend to be more of a glucose guzzler, but I'm sure a bit of fat is being nibbled on the side.

Last year I started low carb.. then ate lots of carbs two hours before working out ...then back to low carb..works for me ..

Thanks for the timely info. I just learned that I am a carrier of a gene mutation that suppresses Malonyl-CoA. As a result I can be hypoketotic despite eating keto and fasting. I have been testing myself for the last month and the best ketones I have had is 2.0 after a 20 hour fast with exercise. My blood sugar can drop into the 60s but usually low 70s. Ketones can drop quickly while eating clean. Do you think I can still become fat adapted via the process you laid out here ? Could exogenous ketones help to make up the difference of what my body doesn’t produce naturally?

I tried ordering and the website won’t do it.

Would I get adapted if I just ate protein and fat every morning for breakfast? Like eggs and bacon

Would be nice if you'd (TD) make a "highlights"/"summary" video every now and then to summarize some info presented in videos from past few months... info is good but too much can be forgotten unintentionally and there are some "gold nuggets" in there that may be forgotten forever... highlights video may help to recall some of those precious "nuggets" of info.

Hey Thomas, After i run i feel that i cant speak like i did before the run, what's the reason? any advices? because i look really dumb bruh XD, but seriously i take longer to come up with words and sentences and its a little embarrassing, Especially others don't seem to have it as much i do!

how long not eating before exercice is "exercice fasted"? 3 hours? 5? 9?

Now I am paying attention 😁

i being watching your videos luv the stores haul. i have question im allergic to fish what else could i take for my omegas

What about some cold. I'm pretty sure your body gets a simmilar reaction to that, so increased growth hormone wich also promotes fat burning.

love the videos but holy crap the sound quality made my head hurt with that weird cut off echo/reverb sound

There is a kind o diet known as warrior diet. In this case, you train normally during the day in a fasted mode then you eat only at night. Generally, you stay for no less than 19 hours if you choose to eat two meals at night. Or you can fast for approximately 23 hours and have only one meal at night. It is possible, but you have to eat hard in this meal, very hard... I generally eat a lot of animal fat in this meal

wim hof method also?

Please do a scientific breakdown of the ingredients in the Fast Mimicking Diet (FMD) products and not what the company provides. Thank you

So, I went 3 days without eating anything. I only ingested mineral water. Then had 1 avocado at about 5pm yesterday. Drank a cup of black coffee this morning, mineral water during the day, & ate nothing again until 5pm today, had another avocado and about a half teaspoon of pink himalayan rock salt. My keto strip is purple but as I understand, my goal is for strip color to get lighter which eventually indicates fat adaption..., at which time I can start incorporating 4 grams or so of protein into an OMAD until I see satisfactory fat loss, at which point I can safely move into a more sustainable 2MAD?....🤔 OPEN FOR SUGGESTIONS

Although following a low-carb diet makes me feel better overall, my stool has been very hard and dry since I reduced my daily net carbs intake to 15-25 grams which makes me concerned, and I eat 10-15 cups of leafy greens per day. I have also been drinking 1.5 - 2 gallons of water daily but it's not helping in terms of improvement. Should I incorporate complex carbs? I used to eat sweet potato and steel-cut oats regularly and I pooped smoothly 2-3 times a day.

Can anyone recommend a sauna alternative for someone who does not have access to one?

what about stimulants,,,,

I've been doing fat adaptation for years but I guess I was doing it wrong cuz I just got fat.

RECAP: Max HIIT... Go hard until gluconeogensis is activated! It should feel like "Releasing control art restriction system to level 2... Continue burning carbs until they are drained of existence and fatty acids are mobilized." You have now tapped into evolutionary potential, but we're not done yet. Slow, steady state cardio for another hour. Immediately jump in a dry sauna for 20 minutes of burpees. Run out of sauna and immediately make sweat angels on the deadlift platform to make sure nobody else wants your happy place. Do more burpees for 20 minutes in the small ocean you created for your angel to swim in cause they wouldn't be on the floor if their wings knew how to fly. Go sit in the sauna and try not to die for 20 minutes. Immediately jump in a cold shower - this will be equivalent to those defibrillators that restart your heart. Consume 10 oz of olive oil with a side of 1-ingredient coconut oil cookies, but you body doesn't actually need them. It's just punishing it more because it isn't fat adapted enough yet, but it will be... It will be. Within 2 hours, eat 10 cups of broccoli with 5 sticks of butter added, drink 10 oz of coconut milk (must have coconut pulp for fiber) with 1 cup of chia seeds added, and finish with a cheat meal - a box of low protein/low carb Fiber 1 bars. Do not eat for 3 days after this. The fat adaptation fairy will visit you on the 3rd day and grant you one wish - You will want to choose carbs. A delicious pizza perhaps or maybe just some basic McDs nostalgic abboration that reminds you of childhood memories when you ran purely on Mountain Dew and Pixie sticks with the strength of a small ox and the stamina of a wolf... While sucking down 20 piece decomposed, mechanically torn apart chicken remains cooked in fat adaptation superfuel. But instead, try to realize the truth. You were fat adapted as a child. Now, you are just a grown man, who subsists on oils and sticks of butter instead.. Who hopes that one day, you will be like a child again. Drinking Mountain Dew and moving your body like Michael Jackson in Cique du Solei to "Turn Down for What" in a fat adapted, Mountain Dew guzzling state of zen. Getting toys with your fat adaptation super fuel food like Christmas morning.... Only now they're spicy. Spicy burns calories... Fat calories when fat adapted. You must wish for fat adaptation... It is the way

Hi Thomas ,, I’ve been on keto for 9 months now and I don’t have any cravings, no sugar, no carbs,, am I fat adapted?,,,

#ForwardThinking

There is a supplement that helps fat enter cell for mitochondrial energy…not sure I remember correctly choline phosphate ?

Everybody thinks carbs are bad but there good carbs as well

My hypothalamus has been messed up since my accident, 21 years ago; I'm hot ALL THE TIME! So I would literally die if I step into a sauna!

How does one man know so much? Damn.

Is it productive to combine a high carb low fat diet with intermittent fasting?

❤️

Does anyone know of a coach who helps with this? Like not JUST a keto coach, but one who helps you become fat adapted?

Biweekly calender reminder for 48 hr fast, set.

We can’t use saunas unfortunately because of Covid 😷