The Absolute WORST Fitness Influencer Advice to NEVER Listen to 

RU-vid can be weird. My newsletter is a fun (and comical) place to get information. Also, Get my Free 1-Week Gut Health Protocol when you sign up. No strings attached. Just good info: www.thomasdelauer.com/gut-health

Been watching your videos since COVID-19 lockdown, down from 260 to 170 training different martial arts and getting my blue belt in Jui Jitsu. Thanks for all the GOOD advice over the years

While I agree there are influencers that mean well, there are plenty of grifters out there using their platforms to make money at the expense of their audiences. It's unfortunate

In regards to the Liver King one could argue that that absolutely was malintent. Lying to an entire audience (not that many believed he was natty to begin with) is not only disingenuous, but dangerous.

I love this channel. It's kept me from giving up on my health. DeLauer is the fitness GOAT on YT (imo).

I lost 50 lbs very fast and I’ve stayed out of my danger zone for 3 yrs and consistently stayed at that lower weight I now weight train for muscle growth

I was just fed a V-shred ad. Appropriate!

Thomas, I've been watching your videos for a few years. It's been interesting to see how you have changed your mind, or rather, how you have broadened your perspective. I think that's healthy. I also appreciate the change in your delivery - less medical and scientific jargon. For some it may be helpful. I found it overwhelming. Also, you are doing more interviews, which I have enjoyed thoroughly. All this to say, keep up the good work. You've got me thinking, and my lifestyle has changed drastically these last 4 years. I'm nearly 70, and not without my issues, but in far better condition than I was. Thanks!

I appreciate your viewpoint, Thomas! Thanks for all the work that you put in to making these for us!

You’re a rockstar brother ,thanks for everything !

I generally don't mix cardio and weights but I've noticed if I'm lifting and getting very tired, a short cardio workout makes me feel refreshed, and I usually continue lifting a little longer.

This is one of your most informative vids yet and addresses a lot of questions ppl have about nutrition and fitness. More of these, please!

You are so right about the moderation mantra, it makes you think that you can indulge in a lot of garbage, and they sum up.

Excellent point #1. That’s what I’ve always thought hearing ‘eat when you’re hungry.’ In an ideal environment, SURE!

Thank you for saying we can work out while in fasting . Cause that’s what I’ve always done that . Recently I’ve heard to eat a banana or something before which I don’t like to do cause I’m not hungry in early morning

Ooof, you just served me some hardcore knowledge I didn’t want to admit I was doing. Esp about the “moderation” thing. Thanks, brother. ❤

You are just the best T-Rex.......great advice all the time. My go to. Thank you for your ongoing care and advice.

One thing I simply can't do is exercise when I haven't eaten. I get shaky and sweaty and I can feel my blood sugar tanking. I do vigorous exercise like mountain biking and I've never been able to exercise on an empty stomach

Why are there two pictures of Thomas DeLauer in the thumbnail? jkjkjkjkjkjk

Thank you, Thomas, for all that you do.

The key takeaways from Thomas DeLauer's discussion on fitness advice are: 1. **Questioning Conventional Wisdom**: It's crucial to critically evaluate fitness advice, as some may be based on outdated research or misunderstandings of human physiology. 2. **Understanding Hunger Cues**: Modern, hyper-palatable foods can distort natural hunger and satiety signals, leading to overeating. Listening to your body's cues without considering the quality of food can be misleading. 3. **Fueling Workouts**: The body is capable of utilizing stored energy for workouts, and fasting or exercising in a nutrient-deprived state can have benefits, challenging the notion that pre-workout fuel is always necessary. 4. **Post-Workout Nutrition Flexibility**: Muscle protein synthesis remains elevated for up to 48 hours after exercise, allowing flexibility in nutrient timing and debunking the myth that immediate post-workout nutrition is critical. 5. **Walking as Effective Exercise**: Walking is a valid form of cardio for fat loss, offering psychological benefits and sustainability, contrary to the belief that it's ineffective due to lower calorie burn compared to more intense exercises. 6. **Insulin Misconceptions**: Insulin spikes are a natural part of nutrient transport and recovery, and both carbs and proteins can cause insulin to rise. Fearing insulin spikes can hinder recovery and overall health. 7. **Rapid vs. Slow Weight Loss**: There's no significant difference in long-term outcomes between rapid and slow weight loss, and in some cases, rapid weight loss may be beneficial for reducing health risks associated with high body fat levels. 8. **Role of Body Fat in Muscle Building**: Excess body fat can hinder muscle growth due to hormonal imbalances and inflammation, challenging the idea that one should bulk up before focusing on fat loss. 9. **Protein Powders**: High-quality protein powders are derived from real food sources and can be a convenient part of a balanced diet, contrary to the belief that they are synthetic or inferior to whole foods. 10. **Concurrent Training Benefits**: Combining cardio and weight training does not negatively impact muscle synthesis or body composition, debunking the myth of the interference effect. 11. **Cold Plunges and Recovery**: While cold plunges may have mental benefits, they might not aid physical recovery post-workout and could potentially hinder the inflammatory processes necessary for muscle repair. 12. **Moderation and Fitness Goals**: The concept of "everything in moderation" can lead to justifying poor dietary choices, potentially hindering progress towards fitness goals. 13. **Exercise Variety**: A balanced approach that includes both compound and functional movements is essential for overall physical health and mobility, rather than focusing solely on compound movements. 14. **Fat Consumption and Fat Loss**: Consuming fat does not directly lead to fat loss. While dietary fats are essential for health, they must be balanced within the context of overall calorie intake and nutritional needs.

Great video, Thomas, thanks.

Ugh! I love this man! He’s sooo amazing.

Great advice Thomas!TY

everything in moderation, including moderation! intelligently put!

That was the single best video you have ever done. Thanks

I lost weight fast. It helped me notice a difference in mobility and energy and it helped me not to go back to where I was. I would recommend quick weight loss.

Big fan off this guy, the trainer's that last on RU-vid are the ones that tell the truth n don't try sell U a gimmick. Thomas is the best thanks for all the info it's been so helpful n Il always follow

Great vid, on point. Thanks

Thomas you’re an incredible human being thank you so much for being a real life influencer and being so real and honest. You are doing incredible work even just being the living example that you are. Thank you so much for always providing your information!

This video was really good and really helpful. Appreciate you, man.

Love the info!

TDL, I really liked this video! One key takeaway is the ditching of my BCAAs and moving over to EAAs. I'm going to look for your video on that now!

One good piece of advice about "eat when you're hungry" that I heard recently is to remember that your stomach tells you when you're hungry, not your brain. Now whenever I get the thought that I'm hungry and should eat, I always check whether my stomach actually feels empty before reaching for a snack.

Man, you're the best. I really appreciate you info and time. Thank you.

Love it, you da man TD!

Thank you bro, this is all shit I had to figure out myself. Should help alot of people

That’s an amazing video. Spot on 🎩🎩

People who have insulin resistance or type 2 diabetess should deffenetley avoid spiking their insulin with carbs. Insulin spike from protein is much lower than from carbs. There is more context needed to that point.

Thomas I really hope you get to 4M+ subs this year!!

hands up, yes I am foul of beliveing a lot of this advice, especially the "eat when your Hungry" and "fuel before the work out" It's so important to have coach like you Thomas. Thanks

Your videos are so good dude I watch every day

Yes: grelin would have me eating too often too! Yes: my cells don’t recognize a deficit when I fast so working out fasted is perfect! I can’t walk because I have a destroyed ankle so I ride my bike.and swim I eat fruit on an empty stomach before I take a bike ride. My insulin sensitivity is boss! I lost all my wait in two weeks and have kept it off. I lost 15 pounds last summer and a fellow I hadn’t seen in a year noticed my weight loss 9 months after I lost it! I had forgotten I’d even lost weight. But yeah loading it fast worked for me Yes I bulk up on protein for a week before my long fasts. I just completed a 90 hour fast with all my muscle protected I use powdered milk as my protein powder. It’s bomb because I have to stay off my ankle powdered milk is fast and keeps me off my feet I always mix up my HIIT with bike riding. Up hill I’m using every muscle. Flat riding easy peasy for cardio. I see more benefits! At 54 I’m ripped trim strong flexible and energized! Never sipped on amino acids. But I fast a lot and the HGH protects my muscles I used to cold plunge all the time and now I just do a little l mini splash for exhilaration I never drink alcohol. 21 years sober. No sugar no flour. Ever. Years and years without. I’ve lost the craving by abstaining! I hang upside down from my knees from a chin up bar and I do adult monkey bars. It rocks! I love how fun my body is!

So true on #12. Love your content

Thanks Thomas, I think we all have to find what works the best for us individually. At 63 now I have added more protein and strength training to my game. I have really made some good gains.

Good video 👍💪

Loved what you said “We cannot just look at the thermodynamics…”

I've spent years on RU-vid listening to fitness influencers. And your advice has been the most consistently right and best advice for me. Thank you.

RE: concurrent training; I’ve always thought the point was working to failure, so throwing cardio (separately or via circuit training) gets you to failure quicker and makes your workout more efficient.

Great video Thomas, as usual :)

Best plant protein powder? recommendations please Unflavoured pea and/or rice?

Hi Thomas thanks for another great video. I didn't realize you live in Monterey like I do, love it here. You should try out spacemilk protein powder, it's cell based, very pure great for people with allergies

Love this point of view especially #2

I absolutely love love kinesiology information mark exclamation mark usually when I watch your videos it's just to cement what I already know but I still really appreciate you you personally would love to work with you. I've lost over 300 lbs and I am in a wheelchair in a wheelchair but I never stopped exercising or learning!! I do appreciate you and you have taught me things before

I agree on the not agreeing to everything in moderation. Its a slippery slope, 1 desert makes it easier for another. Maybe some people have super will power but I notice its just easier to cut some things out completely. I personally still enjoy some things but not in moderation, as exceptions. One time things for special events in a controlled situation.

Consistency in reliable knowledge 🙌🏼

Your videos are the first notification on my phone ❤

Hands down best advices... I'm saying this not as a complimant, but a fact. Thanks bud!

When I was YOUNG and quite HEALTHY, I used to say that my body TOLD me what I needed. This included urging me to exercise if I'd been unable recently; craving an actual "whole food" when hungry; and if I didn't get the right sleep at night, my body would go nuts! If I could just go lie down 10 minutes, I would get back up and feel alive! OH! and when eating, I NEVER tried to fill up on food. Even under 10 years old, somehow I knew to stop the moment I wasn't hungry. I was puzzled that people were amazed at this. One thing: it seems that the majority of 600 pound folks who strive to lose 50 pounds per month wind up having their gallbladder removed. Is there a reason?

Your right ❤

Great video

"Maybe a little Cavalier and might be little bit negligent at times"

You're AWESOME, THOMAS!! ❤

Love your channel and content so much, you have helped me and many others. As a trainer, I want to throw in a caveat to the idea of rapid weight loss. It must be very safe and controlled. I had a client who came to me at 350 and wanted to be 250 in 6 months because his brother had done it. I asked him if is brother had knee and back issues and he said yes, and that his brother needed knee surgery. That said, I don’t think you are advocating for rapid, unsafe weight loss, I just wanted to make sure everyone goes through this in the right way that works for them. My client lost the weight and was very happy and safe!

Hey Thomas, I wanted to ask a question about Intermittent Fasting. I'm trying a 17:7 intermittent fasting between 9 pm and 2 pm (next day) 3 days a week. You did mention that its important to exercise during the fast. Is a simple walk ok for that? I usually don't have time to do cardio/resistance training during that time. Does a 1 hr walk do a good job in preserving muscle during IF?

❤ thank you 🙏

walking out in fresh air and in nature is also a great stress reliever, you will lose fat just from reducing stimulation

During the 90's a supplement company did some "studies" and basically invented the concept of the "protein window," which very conveniently their supplements could be used for.

A little cavalier… I see what you did there 😂

Hi Thomas, on my health journey and wearing a glucose monitor and notice that my glucose levels go into the gutter when I do long walks but are far less affected than when I am doing resistance training. How does calorie burn and glucose levels interact or correlate? Am I burning more in a low glucose state? Did I burn all that glucose in my blood up for energy? Did it just go into muscle and it's in the process of being used? I can feel my low blood sugar so much more clearly now that I can see the numbers and align to my proprioception(Sensing how i feel being in my body if that makes sense ) ?

Awesome... love some good myth busting.

thank you for mentioning the cold plunge. After doing hundreds of them I have stopped because it triggers too much of a cortisol response for my already stress-prone body. I think people are overlooking this seemingly harmless practice.

i think #5 is definitely a big one; diet and nutrition seem to have demonized insulin spikes in general over the years

A moderate amount of Alcohol is zero alcohol

unless you are freezing and holed up in the arctic. haha very funny.

I am learning new things everyday! And all things has to be taken with a grain of salt.

Could you please do a low histamine how to start keto tutorial like getting on for a week to get started it would help traumatic brain injury people like myself that can’t retain information. That way I could watch it.

I think it was Mike Mentzer said if you can't carry on a conversation while you're running then you're running too fast.

C4 tastes great love them, also hilarious to have a Vshred commercial as an into 😂

Hey, i seen an energy drink in the thumbnail and it wasn't even acknowledged... but great vid just reiterated alot of info other channels have

When I fuel before training my performance is worse cause am used to fasted workouts.

Love sun warrior I met you in 2020 fit expo at the sun warrior booth 🔥🔥

Thank you for this video. I really don't get enough protein. I struggle with it. I would be surprised if I got 40 grams a day. I'm trying to and whey protein to remember to keep doing it.

Walking does help me. T2D and I should walk 10 minutes after every meal to help glucose level. But it is true that I cannot get my heart rate level up high enough walking unless I go for a 1-hour walk outside where it's not totally flat. My knees don't let me walk that fast. So when the spring and summer come I supplement with bike riding.

I fell in love with functional kettlebell and heavy club.

Fitness influencers are a whole lot better than your typical clueless MDs.

To be fair, if you don’t eat highly palatable food and you’re metabolically healthy, you can use hunger as a guide. I never count calories and I have visible abs, but I rarely eat junk food. Also I used to count calories so I at least have a good idea of how much is going into my body. I also practice portion control even if I don’t count calories.

You are the best

For the supplement part, I like to incorporate those into foods. e.g. Whey protein in chocolate pudding or cheesecake/yoghurt and gelatine as binding element instead of starch.

You are being kind. Many would shovel shit to their viewers if it would somehow increase their views and bottom line.

Thomas, realistically, I feel you are one who has said a few of these. But thanks for giving insight on why they are wrong.

Thomas o would love to see a video about how would be the best diet for women lose weight and being healthy at the same time 🎉🎉🎉

What ever you have to do, to become better connected to the natural world

One man media machine.

Been watching your channel for a few years now Thomas, and I have to say that was, hands down one of the best videos you have put out there. The sciencey stuff is all well and good, but would be even better if you simplified and translated like this video, just for dumb assess like me ...Great work though

If you do isolation exercises, you can often do like 5 of them at the same time and it still uses less energy than a compound movement. I literally never heard anyone mention this. One for one of course the massive compound movement is going to win.

Curious if you have an opinion about the cross legged/to standing test I’m seeing all over the place? Is that a legit way to know if you’re going to live a long time or not?

I love having a protein shake after a workout. And definitely doesn't put me off dinner

Best advice you'll get to start your 2024 my friends, specially last one.

Gold