The Exact Way to Fix Skinny Fat - 10 Ways to Lose fat and Build Muscle 

I love how Thomas DeLauer is willing to let his health and nutrition philosophies evolve based on evidence, such as how much protein you should eat per day or meal. He even acknowledges that his old videos may say something different. He doesn't stay biased or resist changing his opinion. He even gives credit to the people who helped change his mind. That's awesome. We should all be that way toward everything in life.

Simply eating less or zero processed foods, reducing carbs especially sugar and increasing protein will fix 'skinny fat'. Doing some body weight resistance training for 15 minutes every morning would be a bonus. Also walk more, particularly after meals. If you go too hard on the workouts too often, you'll just increase stress and increase hunger.

Omg, finally someone who knows what they’re talking about online. So much disinformation. 60 yr old woman who’s been training in gym 35 yrs. Former competitor. Former trainer myself. I was blessed to have learned from one of the best trainers on the planet. Took years to educate myself. Not a month, like so many trainers. I see a lot of terrible stuff going on, in gym, online. So much bs out there. Very refreshing. Thanks!

Best video of the year... so far. Really great information. Thanks, Thomas!!

I do better eating less during the day and more at night. Just shows that everyone is different. If I eat in the morning I can't stop eating all day long and I feel tired, get less done and don't want to work out. Do what works for you.

This video gives excellent advice. Nothing I can add except for I’ve done this myself and transformed my body. Basically rewound the clock by focusing on weight loss through diet while starting to exercise. Once the weight came off I could really pick up on the building muscle side because I was already getting experience with exercise while losing the weight.

Best video yet!

Thank you! Great info!

Skinny fat here, related to prostate cancer and ADT, T =

Excellent video Thomas

Thank you for this video, it really helped me!!!

"Natural Flavors" what exactly are the "natural flavors" in the ingredients in your protein shake you are promoting?

Can we please have a deeper dive video on yohimbine and rauwolscine? How long you can take it, benefits, best ways to take it to utilize benefits? Thank you! 😊

Great video, few new things to implement for myself. I exercise Mon-Fri, exist in a caloric deficit, heaps of protein (1g-1.2g per pound of weight) and I am quite lean everywhere (visible muscle striations and definition) except for my torso, although my top abs and ribs are visible. A recent DEXA scan said I was carrying 21% body fat, which is hard to believe, but I seem to carry it very evenly throughout my torso, so I don't even look fat. I am the perfect example of skinny fat. Working on it!

Thanks for the protein tip. I've been using sugarless, tasteless protein and look forward to start using Bowmar's protein supplement.

Nice video, being a Torontonian I appreciate the little shot of Nathan Phillips Square.

I am eating lean chicken and broccoli everyday and tuna with Greek yogurt zero fat and some protein powder only two shakes a week

Thomas, just a question about the protein you promote. I know your a big proponent for gut health. Aren’t “gums” bad for your gut or disrupter’s that aren’t clean? Love your channel and all the ways you help us be more healthy. I’d love your opinion on this. Thanks

I’m a 63 year old man. Did clean keto for 5 years. My testosterone depleted. Now back on a balanced diet with a 40/40/20 ratio. Bringing food carbs in has been wonderful for my competitive running, sleep and testosterone. Keto was good for a while but it has not been good for my overall health. I’m leaner now that I’ve reduced my fats and added back in good carbs. And my foods are much tastier

Solid getting the artificial sweeteners out of the supplements. Cut my aura/hemiplegic migraine frequency by 95% years ago after cutting sucralose, acesulflame k, and aspartame out of my diet.

Also if you try to lean bulk it's going to take ages to bulk. I did it myself and took me 6 years 5-6 days a week to get results, lean bulking is slow but the only benefit is you still look good whilst bulking just very very slow progress.

Please consider giving your thoughts for Seniors age 70+ strength & supplements. Thanks.

If you are skinny fat you can do body recomp , building muscle at the same time you reduce body fat. If you just focus on losing weight when you are skinny fat you just become a skinnier skinny fat and you won't be happy with yourself in the mirror. I did a re comp as a skinny fat when I was 50 and got into the best shape of my life. Unlike when I was in my 30s II tried the lose the fat fist thing and it didn't matter that I lost weight my body looked like shit. So workout to build the muscle and change your bodies lean mass to fat ratio and you will be much happier.

I've found the opposite, due to misinformation on eating trying to address some Dr recommendations on heart disease I found myself dropping weight, about 60lbs over 2 years close to my HS weight. I had always been a strong guy with a large frame. After the weight loss I realized that I had actually caused myself to loose much more muscle than I would have liked and now find it hard to motivate to get that part back given where I was which my age also contributes. As a side question, I had always thought the extra muscle mass would aid in the weight loss? Build muscle up thus would help more quickly produce weight loss once you switch?

I am using the fat secret act and and tracking everything very accurately if not over calculating slightly

I wonder if sauna would fit somewhere in this regiment. Thomas loooooooves his sauna

About the ingredients in the bomar protein powder, what exactly are the ingredients in the natural flavors and are the assortment of gums unhealthy?👣🦋

How do you test your cortisol levels?

I'm the exact opposite to Thomas. If I eat big in the morning and taper I can't sleep well and my cortisol skyrockets. I can only sleep well if I eat well in the evening. ETRF causes me to wake up uncomfortably in the middle of the night and typically it will be impossible for me to get back to sleep. I wake up with a feeling as though my guts are crawling and will just toss and turn because I'm so uncomfortable.

Thomas you look nice, your skin and beard all looks good.

It seems to me that you need more or better sleep Thomas , your face and eyes can't hide it:)

If one is coming from being overweight psychologically theyll be attracted to lean out forst, but if one is skinny, staying at the same fat level but gaining size/muscle that would mean the world to them.

What do you think about Perfect Aminos?

Not sure what to think of the Bowmar endorsement…

There's a couple of RU-vidrs who promote a low protein diet and claimed that high protein is harmful some even say that protein makes you gain weight , I agree protein is awesome I've seen improvements in my health after years and years of eating under protein but where did this low protein movement come from??

What are you eating to get in 100g of protein in one sitting ?

I’m confused 1 & 5 contradict each other. Pertaining to colories in and out to lose fat/gain muscle

I'm just an old woman but, I swear, if I saw a man doing pull ups on the garden trellis and he wasn't planting flowers and pulling weeds? He'd get a spanking.

Oh good news about the protein.. i am ALWAYS over what i am 'supposed' to consume

If anybody out there ups the protein intake and experiences sleep problems, make sure you up the fats and carbs as well. No matter how good my sleep hygiene is, if I eat too much protein and not enough carbs, I can’t sleep. I’m wired.

If you can't over eat protein what does the body do with the excess it does not need? If I weigh 150 and eat 400 G protein/day there is no way my body needs that much so what does it do with any excess? It seems the liver would convert it to glucose and then store it as fat.

So an overweight 50 year old male that is sedentary sitting 12 hours a day at work without much time to exercise should eat less than 2000 calories a day and how much protein? 1 G per body weight so 200 grams for a 200 lb man? I have been 1500 to 2000 Cal and stuck at the same weight for 2 weeks and I even started doing cardio 6 hours a week at the gym and still can't lose any weight!

I was looking at the Bowmar nutrition protein ingredients/labels and noticed a few red flags I was hoping you could clarify/touch on: 1. Most flavors contain a gum blend. Didn't you mention before that these are not good for gut health? 2. #1 ingredient is WPC. This may be a concern depending on the level of whey protein, but to be called WPC, it can be as little as 30% whey protein according to the FDA. As mentioned in Jake Tran's recent documentary on protein powder, many companies use WPC-30 and add nitrogen containing compounds to get a higher protein reading than there actually is since the FDA only tests for nitrogen to determine protein content. Researchers have also found that brands using WPC or protein blends claiming 25+g of protein might actually have as little as 12g. 3. Only for cookies and cream flavor, but it contains seed oils. Also many of the other flavors contain soy lecithin. Both of which aren't very good for you. 4. "Natural Flavors" are not always "natural" or good for you and can be any number of different chemicals 5. I don't see any third party certifications, so how do we know if they're tested for heavy metals, banned substances, etc? While getting rid of artificial sweeteners is a start, I really wish there were some brands that took these into account as well

I'm really sad to see Thomas repeating the 100 grams of protein study when it was such a flawed study. The type of protein used in the study matters. They compared 0 g, 25 g, and 100 g. But they didn't test 50 g. Most likely the same result as the 100 g. Definitely check out the discussion on Dr Gabrielle Lyons for a more accurate understanding of that report.

I started at 2:29 in December but I have been stuck at 2:05 for 2 weeks

Thomas i think I need more protein or sodium or magnesium I'm tired and kind of plateud in my workouts

Doing high fat messed my thyroid up

Works for people without chronic stress, maybe. The subcutaneous fat around my belly won't go away.

The cost of $50 for 2 pounds of protein powder is not a good value.

I was 270 I got down to 140 I’m now 150 and I’m still like 25% body fat any tips I don’t really want to go down in weight

It is known as eat like a King for breakfast, like a Prince for lunch and a Pauper for dinner.

So you’re saying to either work to loose fat or to gain muscle, but not both at the same time. But 10 months ago you released a video on the 10 rules to gain muscle while losing fat. So which is it?

Im in a age that could care less about how big my muscles are.. is useless , still won’t be able to do the forklift job anyways I basically do resistance training and eat keto, been losing some fat that way , just want to have a more or less plain belly, after that the rest is not that important to me

I overate protein (flesh and eggs) yesterday. I got nauseated, irritable, and woke up with acid reflux. I've been craving plants, so that's where I'm going for protein for a while. Listen to your body. Some cabbage and 1/2 banana do wonders for an irritated stomach.

How does this play into a person, like myself, post-menopause, 62 yr old?

I thought whey concentrate was a no, no?

Why whey protein and not beef protein isolate? I don’t see the glucose spikes with bpi like with wpi.

I bought the Bowman pumpkin spice shake and it’s not good.

what is your opinion on paul saladinos fruit and meat diet?

THANK YOU, Thomas, for saying "Don't snack". Every time I hear someone saying that they need a snack, I want to ask "How crappy was your last meal, that you need a snack now?!". Really!

But if I do a search I see a lot of talk about a recent study showing that a high protein diet reduces life span. I would like to see some rebuttals to that study. It seems a lot of people are convinced that a high protein diet is harmful to longevity and speeds up the ageing process. So much conflicting information.

Does anyone have have any recommendations for a vegan protein shake, I can’t have dairy, makes me bloated🙈

Do I need to do like a 48-hour fast once a week or what?

Worker outer.

Great video

I appreciate all the research you do ...thank you very very much ❤

Is this mainly for men?

at the end of the day, and you said it first, right at the beginning, it all comes down to behavioral choices. To give yourself a direction. Exactly!!! ... but how to do that? 2 principles: First: without measurement there is no management. Second: measure your capabilities, and celebrate when you achieve them. Which capabilities? For instance, not eating for 12,13,14,15, hours, then try to do 20. going through, and thinking positive about it. Just like in exercise: how many km you run? What is your VO2max? 40,? Then go to 45, or 50. Then celebrate. Or: measure your food, anything... how much protein or how LITTLE carbs, or sugar. How many avocados last week? and how many next week? Introduce a polyphenol scoring... etc etc etc This will build habits. Setting directions, goals, measuring, managing, and celebrating. All the rest is almos arbitrary and will rectify "by itself"

What is your opinion about whey protein being inflammatory? Thanks for all the information!

Even a gram of creatine makes my tinnitus much louder so watch out for that.

Thanks Thomas😊

For me a simple one but it ties everything together for me, and sheds the skinny fat trojectory is Apple Cider Vineger 💪🏼

I have my boys who are building muscles. He wanted to take creatinine and I’m a little bit reserved. What do you recommend for teenagers besides a good protein shake and protein?

Yesss! My midsection grew last year. Being female I looked pregnant. 2024 started off loosing 12lbs on keto ❤ I overate 2:25 protein last year! Gained 3-5lbs a month. Up to 186lbs in December. I think I was having too many carbs along with it. Being keto has shrunk my stomach so I’m able to get a feeling of satiety. Thank you again❤ for your recommendations.

Why be skinny fat when you can be fat fat 💪🏻💪🏻💪🏻

Thank you so much for all you do! I'd love to know what your thoughts are on reverse dieting

There are toxins in kitchen pots pans etc. it depends on the type of kitchenware you use some have toxins in them. What kitchenware is the best to use that keeps absolutely all toxins out of their kitchenware? Can you rate these I know they have different kinds? They have copper, a blue pan color, I think they have something called diamond kitchen ware. Can you do a side-by-side comparison of healthy kitchenware to eat from?

Why is this guy so gah damn friendly

Thanks! Outstanding content. Very actionable, relevant and inspiring at the same time.

I just started BFR training for my glutes. GAME CHANGER! Wish I’d started sooner. Glutes are growing quicker than ever before with only two 20min sessions per week.

225lb on bench press?!!! Who am I, Halfthor Björnagain?

Does pre workouts slow down the metabolism?

what do you think about eating food while drinking alcohol?

Glucose disposal agents are great for recomposition

N == 1 Give your followers frequent updates!

You can tell he looks older since he started with whey instead of the oroginal

Appreciate this video so much, its like you were talking directly to me. Been following your videos for the last 2.5 years when i turned 50 and got into i.f. the timing is perfect as i have gone from 5'8 170 down to 150, but still have a last area of resistance around the lower abs. Learned a couple things that just might help me get over the hump.

💖❤️🙏❤️💖

The decision is of course based on your specific situation. In my mid 60s I gained 50 lbs quickly while hips and shoulder replacements were performed. Once I determined to lose the weight I found I could not exercise it off. I went with getting the fat off and gradually increasing exercise. Keto faithfully followed was the only thing that worked. I lost 40 lb and feel much better. I had a lot of elder care going on and I didn't loose weight for 3 to 4 months. I'm back on Keto and am aiming to lose at leas 20 lb more. And increase exercise. Also, I find protein and fat work best for me. I followed Atkins back in the 90s and his comment about protein was to eat as much as you want to be satisfied, not as much as you can, lol. It worked then. I like how you strive to continually improve and investigate new developments and present then to us. Great work!

Can barely hear this even with earbuds

I’m not tripping anymore 😂

"Workerouter"... I barely know 'er!

Yessss

You also have to keep in mind your kidneys.. Protein intake is great, but you need to reduce or ease off on some days .Because later in life you will have negative results of kidney damage or worse..

It’s still bulking season. Avocados,beef and potatoes until summer.

TD is a Clickbait Expert, not a health expert. He’ll say anything if it means more views.

Ok got it. Exercise in the morning, keto omad brunch with protein, leafy greens and good fats, protein shake for dessert. 500ml water on waking and before each meal.

Unfortunately, they put natural flavors which are still chemicals in their protein powder. I check them out, but I couldn’t buy it because of natural flavors in it.

Skinny fat really is low skinfold test but high viseral fat content. It's caused by hormones and organ health. Protein is broken down by the liver, too much stress on the liver will cause issues. Usually a combination of hormones and damage. Like people that consume a lot of alcohol and protein usually have issues. Can't really find anything with these musclebuilders that appear to be skinny fat that eat massive quantities of protein and images of their livers. Eating more protein leads to lower absorption rates, there is an optimal range. It's too expensive just to be consuming amounts you don't need. Of course a little too much is better than not enough, if everything else is right, your liver can cope with a small excess

@0:32 "skinny-fat" Jake Paul 🎯