Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!
I'm so dang impressed just listening to this vidio now I got to concentrate more on some intermitten fasting to try harder this blood Glucose info helps alot thank u I'm gona tell my sisters n share this vidio I'm thinking bout the butters to I'd like to have Raw avcodo oil everyday eating avacodos is exspensive
One of the best items at good Greek restaurants-apart from lamb-is Briami, Greek roasted Greek vegetables. It’s got all the nightshades, but it’s drenched with Greek olive oil, which seems to offset the problem. Potatoes (white ones), onions (red ones), eggplant (with skin), garlic, zucchini, green peppers, okra (despite the oxalates), Italian paste tomatoes, Italian broad beans, oregano, s & p, and a couple of cups Greek olive oil-not necessarily EVA. Cut up into reasonable pieces, mix and roast. I’m not going to put in the whole recipe, but start with the onions and potatoes, which take longer to cook, and end with the green beans and okra, which tend to burn. Roast at 325 F until everything sticks tender. Big open roaster. It’s vegan, your guests can pick out what they don’t like. Serve with something simple & plain, like burgers or whatever on the grill (unless you’re lucky enough to have 2 ovens). If you can’t eat nightshades, don’t bother! Green beans or okra in a light tomato sauce (light=a cut- up tomato plus some chopped onion cooked with a lot of olive oil and some oregano, garlic, s & p. This can be served with braised lamb or lamb chops. You can make extra sauce and serve with the braised lamb. It won’t mask the meat and veg, but enhance them. Greeks know how to make veg tasty! Of couse, since I’m doing a modified carnivore, I rarely cook veg anymore. But we’re still on speaking terms.
I love this video. I love Mediterranean food. I’ve been on a roller coaster of all the diets they say you should be eating, been vegan, vegetarian, keto. This is going back to basics.
I just spent 2 weeks on mainland Greece; they eat A LOT of meat. And don’t be looking for lettuce in your salad, it won’t be there. Non GMO bread with olive oil & balsamic, yum ! They walk a lot too. Didn’t see many overweight people.
Macadamia nuts are from AUSTRALIA MATE! 🇦🇺 The Macadamia tree is native to southern Queensland and Northern New South Wales. An industry has developed in Hawaii from trees shipped from Oz.
As for me, just by doing Intermittent fasting I have the same effect, I don't eat because in hungry, I eat because I need to eat, but for get IF to work like that, you must eat all your protein, fat carbs,vitamins, minerals, if you don't, you will either be hungry, tired, hormonal problems, etc..
You're right, People are conditioned to eat not because they're hungry but simply because it's meal time. Trust me, unless you're homeless there's little chance you'll starve. I did the same thing, lost over 80 lbs but lost all of my muscle mass, now I'm trying to get my protein levels up. I'm 71 and it's crazy that I have difficulty holding the coffee carafe in the mornings. Without EXERCISE, trying to get healthy is futile.
@@strawberryme08 because for losing weight all that matters is calories vs calories out, Intermittent fasting only helps to eat less because the eating window is smaller, but as I said is CICO at the end of the day. Best
I've done intermittent fasting for a year. Lost 10 lbs, my joints feel better, I sleep better and lots of energy. I've also done keto for years. I'm in my mid 60's and feel like I'm in my 40's.
H E L P ! ! ! Thomas I am hitting a milestone birthday this year. I have struggled with weight loss and gain ever since I had my two children years ago. I feel mine metabolism is ruined. I feel are a loss and don't knkw where to go or what to do anymore. In June of 2019 I had surgery for a torn ACL that happenedin 2018. My surgeon said no more crossfit or running. I now walk. My last attempt and success was Dr. Jason Fungs program and attended his Toronto Clinic. I was successful, bit plateau after bilateral breast cancer surgery in Augustof 2019. I didn't take meds had after the surgery because the cancer couldn't be found. 🎉I eat extremely healthy and fast but my weight has skyrocketed. I can't afford this to continue due to my health history. I need the right path. I am truly at a loss.
@@dawnelder9046 There isn't such a thing as ''carb sensitive'' unless you're diabetic or have high insulin resistance. In this case you should follow a low carb as treatment, not necessarily forever.
Thomas! Thank! You! As a perimenopausal woman, I have been looking for the "what to try next". Low carb, high fat=feel great, but, does not equal fat loss. Thank you for ALWAYS givi g us the latest research available to incorporate into the search for "what works for me" ALWAYS tuned in!
You would still maintain caloric deficit. Try consuming 30 g of carbs via veggies , 14 ounces of protein. …. Try two table spoons of evoo with veggies.
as a post meno, go High Animal Protein, Moderate Healthy Fat, Low Processed Carbs for fat loss and muscle retention (muscle is your metabolism) - I'm now 18% body fat because I put animal protein first and stopped High Fat Keto Animal Protein is more absorbable than high-carb proteins like lentils So choose salmon, cod, scallops, prawns, duck eggs, bison, turkey, sushi, hard cheeses, greek yogurt, cottage cheese, etc Ted Naiman's info about Protein Leverage is very helpful
Fun fact: "Beef intramuscular fat consists on average of: 50% saturated fatty acids; 45% monounsaturated fatty acids; and 5% polyunsaturated fatty acids (including omega 3, omega 6 and CLA or conjugated linoleic acid)." - Professor Raluca Mateescu, University of Florida #CarnivoreDiet
BS. If you wanna live a long life Look at the people around the world that live long lives.They don't eat a lot of red meat And they eat a lot of vegetables. Case case closed
Brilliant perspective. Great advice. Let's eat foods that properly stimulates glp-1 rather than exploiting it via a Rx med. Let's do the hard work to learn how to self care and properly feed ourselves and forget looking for the short cut or easy way out via a Rx pill.
Interesting video, Thomas. Did the study comparing the Mediterranean diet and the high fibre vegetarian diet give details of what the meals actually contained, and their respective protein levels?
Was wondering the same thing, reference links aren't in order, so it took 5 tries to get there. It's $15 to read the full article (48hr access) if you're really interested. The abstract doesn't tell us any details for what constituted Mediterranean vs. High-Fiber Vegetarian meals. It just tells us that 12 subjects ate one type of meal and got labwork done every 1/2 hour, then came back a week later ate the other type of meal and got labwork, and that there was a (statistically) significant difference: Abstract Aim To compare a Mediterranean diet (MED) with a high-fibre vegetarian diet (HFV) in terms of hunger-satiety perception through post-prandial assessment of appetite-related hormones glucagon-like peptide 1 (GLP-1) and oxyntomodulin, as well as self-rated visual analogue scale (VAS) quantification, in overweight/obese subjects with type 2 diabetes (T2D). Materials and methods Twelve T2D subjects (Male to female ratio = 7:5), mean age 63 ± 8.5 years, were enrolled in a randomized, controlled, crossover study. Participants consumed an MED meal as well as an isocaloric meal rich in complex carbohydrate as well as an isocaloric MED meal in two different visits with a 1-week washout period between the two visits. Appetite ratings, glucose/insulin, and gastrointestinal hormone concentrations were measured at fasting and every 30’ until 210’ following meal consumption. Results GLP-1 and oxyntomodulin levels were significantly higher following MED meal compared with HFV meals (210’ area under the curve, p < 0.022 and p < 0.023, respectively). Both MED and HFV meal resulted in a biphasic pattern of GLP-1 and oxyntomodulin, although MED meal was related to a delayed, significantly higher second GLP-1 peak at 150’ compared with that of HFV meal (p < 0.05). MED meal was related to lower glucose profile compared with HFV meal (p < 0.039), whereas we did not observe significant changes in terms of self-reported VAS scores and insulin trend. Conclusions In T2D overweight/obese subjects, an MED meal is more effective than a HFV meal in terms of post-prandial plasma glucose homoeostasis and GLP-1 and oxyntomodulin release. These changes were not confirmed by VAS appetite self-assessment over a 210’ period.
@@tinabean713 Thank-you. I had checked out the abstract, and, you're right, it says nothing about the protein composition of either diet. More specificity would have been more convincing as I don't take anyone's word for anything.
I modify the Mediterranean diet. I eat low or no lectin foods, goat milk , goat milk cheese( cheeses have K2), blanched almonds( the skins have arsenic), No nightshade vegetables. I cook some vegetables before eating, eating some vegetables raw causes an adverse reaction for some people. I have not been sick in years except for an allergy to smoke( cigarettes or fire smoke). Burning herbs or candles have no effecT on me. Blessings on your healing journey. Try for this info.
nothing can reduce fat as much as ozempic. my ex girl tends to get fat and she tried everyithing. she did keto with me and she had to go down to 500 calories to lose weight but she always gained it back as this was not sustainable for her. then she used ozempic and now she looks like a different person. she went down from 100 kilos to 53 kilos and she looks great expect some lose skin on her arms which always was a problem for her as she stores too much fat there genetically. say what you want about ozempic but it works and it works fast.
I think it works too…..but I feel she might not have been eating according to her cycle, and she simply could have used berberine as a natural supplement that compares to ozempic. But of course… I’m most happy that both you are enjoying her results no matter how she came about it. Have to do what’s best for ourselves.
@@Iris_Jin_Cruz no i qm a keto expert and she did everything right. There is a difference if you have to lose 5-15 kilos or if you have to lose 50 kilos, if you are a man or a woman. A fat person can lose 30 kilos still looking fat. No one wants to live on 500 calories for years. I was quite big as well and it took me 3 years of hardest diet and an ungodly amount of cardio to get where i wanted to be. I would not do it again. I would diet right and take substances. Life is too short.
@@andersistbessersir, no one should eat 500 calories period. You say you’re a keto expert, which I don’t doubt, but there is much more to diet than keto. Her metabolism rate, her TDEE, her NEAT, and her gut microbes. that 500 Calories destroyed her metabolism after prolonged dieting. Progesterone, estrogen, testosterone. Keto shouldn’t be done through out the entire cycle for woman as we have dancing hormones. That is all I am saying! I’m glad you supported her through all this! ❤ you sound like a kind gentleman
@@Iris_Jin_Cruz everyone is different. She did not lose weight until 500 calories. You cant tell.such a person hey eat 1000 if it does not give any reaults
@@andersistbesserthat is false, in my experience. I work with 100s of woman… post and pre menopausal, and that is always something I correct. Recomposition through weights. Bikini comp woman lower their calories slightly under 1000 right before a show. No more than 72 hours… or it causes metabolic damage. Even through fasting…once you start reincorporating foods you will gain weight back. It’s kind of what you did with her. For men this method is okay… as they don’t deal with hormone fluctuations as often.. except for estrogen. Well either way… she is healthy, happy, and got her results.
I would love to buy the nut butters you developed but I refuse to 'sign up' to any companies garbage marketing programs and thrive won't let me order or even view your product without signing up.....Is there another place or another way to buy them directly?
Just throw chicken breast, broccoli, carrots, cauliflower, garlic, and some extra virgin olive oil in a slow cooker and take Cod Liver Oil with some greek yogurt, berries, and flax/chia/hemp seed in the morning. Toss in a boiled egg or 2 if you're working out.
I started with PSMF, lost 1kg per week like clockwork. PSMF is VERY protein heavy or calories, but also very heavy in very low calorie vegetables and salads. No hunger eating this way and providing you are not going hard core PSMF it's very sustainable. When I go off PSMF I keep eating mostly the same way anyway. This is a great approach for lifters that need to keep protein high in cut and bulk.
macadamia nuts are native to Australia, first european contact with the nut was 1848, they fit the nutrient profile of Mediterranean but they're Aboriginal Australian food really
Great video! I would really appreciate some info about beef tallow. There is so much conflicting information about fats in regard to weight loss, intermittent fasting, and increasing lean muscle! It was touched on in the video, but a deeper dive would be great. Thanks!
The mediterranian diet features a lot of seafood, and omega 3 stimulates glp-1. A vegetarian diet wouldn't do this, as it's devoid of dha/epa omega 3 unless you take algal oil. Most of the food on the mediterranian diet is plant based, but if you want similar health benefits, you will have to add in dha/epa o3.
I was doing a whole food plant based no oil/fats diet. I recently decided to try the mediterranean diet instead and am currently in the transition process now. The whole food diet helped me establish better habits so the transition shouldn't be difficult. I believe the mediterranean is the best choice right now for me since I'm preparing my body for pregnancy. It is also a lot more easier to sustain and have options when I'm not eating at home. Most restaurants don't have oil/fat free options.
Can you please make a new video von Omega 7 and Macadamia nuts? What are the benefits compared to omega 3 and 6 and how much do you need? There are only pretty old videos on this topic and I would like to know if they are still up to date with the science.
ancedotes are anecdotes however I'll leave mine. struggled with weight for YEARS and was totally convinced it was the carbs. Have faithfully done keto diet, carnivore diet, low carb in general and while I would lose some weight it would just stall out. was stuck at 212-210 for a year. When I decided to try something different > aggressively cutting fat from my diet. I now eat about 1700-1800 calories a day consuming almost double the food I was before so always full and satisfied. Im now eating vegetables, lean meats (prepared by baking for no extra oils), some fruit, and starchy carbs. I'm eating 200g protein, and sometimes 200g carbs, and again only fat from the lean meat. losing .2-.4 a day for 2 weeks now. I never thought I'd be able to eat some of these foods again. I'm 1000% convinced the extra fat from fatty meat and preparing with oils was blowing my daily calorie load. 2400-300 calories eating veggies and ribeyes was the norm. When you get rid of all unnecessary fat other than lean meat sources your energy goes through the roof, and you're eating higher volume of food on a much lower calories intake.
Just pay attention to your doctor's advice on vitamins. If you are told to take some there are those that require a small amount of fats (fat soluble) to be ingested properly. Just a teaspoon of your favorite in food at the time you take the vitamins should take care of it.
@anthonysm6001. • YES PLEASE! I take R-ALA but there are way more costly enhanced versions of it. It would be informational to discuss, also the "citrus wonder" supplement.
Hi, a question for you. Since a lot of nutritionists advocate against diets that include seed oils, how would you please consider the nutritional inputs of mustard (traditional not American plastic squeezed one), tahini (sesame seeds), black sesame purée, etc… ?
The objection to seed oils is the extraction process. Chemicals, heat etc. that's why cold pressed oils are recommended. Using tahini as an example....it's just pureed sesame seeds....check the ingredient list and see if anything else has been added. If not, no problem.....at least not the same problems as oils. It's very energy dense , so if you would eat two tablespoons of tahini vs two tablespoons of sesame seeds, the tahini probably has more calories etc, which is relevant to some people, depending on your eat strategy. Please fact check ✅
Great Vid as always Thomas! Legendary Depth and detail of research! FYI people. Mediterranean doesn't mean Pizza and Pasta! QUIT WHEAT, grains and sugar YESTERDAY!
The Mediterranean Sea is enormous and the countries there have vastly different eating patterns. Italy, France and Spain for example…. Not to mention North African countries. I know because I have visited many of these countries. I wish we would stop calling it the Mediterranean Diet.
"I wish we would stop calling it the Mediterranean Diet." Why? Just because pedantically it's not from every single Mediterranean country? It's still a diet that stems from the Mediterranean (Greece, Southern Italy, and Southern Spain mostly, Cyprus too) . That each have different dishes don't matter as much, a lot of the core ingredients and attitudes behind eating are the same.
So what do you think of tomatoes and leptin as Dr. Grundy talks about? I have been fascinated by this. I also recently watcher the food we eat a documentary on the proteins farmed in USA. How to get high quality protein when everything is raised for glutinous levels.
I tried everything including Med. diet and always struggled with my weight and was always hungry while dieting. I started Monjaro 2.5 and already averaging about -1+ pound per day. I find myself struggling to eat enough. I drink two 11oz. premier protein drinks and struggle to eat 1 baked chicken breast in a day. I have very little interest in food now. I had to add the protein drinks just to help get my protein intake up. I try to eat some veggies and a few almonds if I want a snack but its hard. Not sure what is in Monjaro or the science behind it but it has worked better than anything I could have imagined. My a1c was 7.1 while on Jardience and my last fasting blood glucose before starting was 170ish Not sure what my a1c is yet since its only been 2.5 weeks since I started and havent been rechecked yet but my morning BG has been 94-100. All this on the starter dose Im a little hesitant to move up to the 5mg dose anything more I might be on liquid only diet. I take no other appetite suppressants no smoking, drinking, no drugs and no dirty/fried food just lean protein and good veggies and lost 15lbs in 12 days. I have seen other YT videos of people that lost very little till they stepped up to the higher doses 7.5 and above. I honestly dont understand how thats possible.
Congrats on your weight loss! You can eliminate hunger while dieting with the carnivore diet. I’ve realized that it’s the best diet for people who struggle with controlling cravings. It’s the ultimate weight loss trick without the use of medication
I am a carnivore and am wondering if adding olive oil into my diest would do much? My question is would it hurt to add it to my diet considering it is a seed oil?. And a seed oil is a no no on carnivore for those that do not know.
The key takeaways from Thomas DeLauer's video on the effectiveness of the Mediterranean diet in stimulating GLP-1 and managing blood glucose and insulin sensitivity are as follows: 1. **GLP-1's Role in Glucose Regulation**: GLP-1, primarily released in response to food intake, plays a crucial role in regulating blood sugar levels, not by suppressing appetite directly, but by enhancing insulin secretion and sensitivity, and modulating glucagon response. 2. **Mediterranean Diet for GLP-1 Stimulation**: The Mediterranean diet, rich in monounsaturated and polyunsaturated fats, moderate in protein, and high in fiber, has been shown to significantly increase GLP-1 levels, leading to improved insulin sensitivity and reduced blood glucose levels. 3. **Incorporating Mediterranean Elements**: Adopting specific elements of the Mediterranean diet, such as high-quality proteins, monounsaturated fats (like olive oil, avocado oil, and macadamia nut oil), and flavonoid-rich foods, can have beneficial effects on GLP-1 stimulation and overall health, even without fully adhering to the diet. 4. **Impact of Fats on GLP-1 Activation**: The type of fat consumed plays a pivotal role in GLP-1 activation. Monounsaturated fats, particularly from olive oil, are more effective in stimulating GLP-1 compared to saturated fats, highlighting the importance of choosing fats that support glucose regulation. 5. **Protein and Monounsaturated Fats as Priorities**: Increasing intake of high-quality lean proteins and incorporating monounsaturated fats into the diet are critical steps for enhancing GLP-1 secretion and managing blood sugar levels. 6. **Flavonoid-Rich Foods**: Consuming foods high in flavonoids (e.g., onions, garlic, olives, and leafy greens) supports GLP-1 stimulation, offering additional benefits for glucose and insulin management. 7. **Comparative Effectiveness of Mediterranean Diet**: Studies comparing the Mediterranean diet to other dietary approaches, including high-fiber vegetarian diets, show that the Mediterranean diet is more effective in stimulating GLP-1 and improving markers of insulin sensitivity and glucose management. 8. **Practical Dietary Adjustments**: DeLauer emphasizes the practicality of gradually incorporating Mediterranean diet principles into one's eating habits to achieve health benefits similar to those offered by GLP-1 receptor agonists, but through natural dietary means.
Thomas Delauer- Q!! If you eat so little daily and do intermittent fasting etc how are you building and keeping muscle? Supplements? And how many calories / protein are you eating daily?
The one thing I would say about grass fed butter or ghee or suet is if you are taking vitamin D (in addition to getting out in the sun I hope) that is when to "take" a teaspoon it contains the most available K2 to make the vitamin D oral version most effective. Pills of K2 do not show the same effectiveness in the studies I saw. Also as with any pills it is important to eat something with it to stimulate digestion (take it with meals).
I've been trying to stick with this dude for a while and it seems more and more with a marketing play with sponsors and I understand that you need to make money. But the show things and then go back and then show things again and go back and show things. It's not science call. It's just cherry picking
Thank for this info, I'm an American now living in Holland and if all goes well I'll be moving the the Med side of Spain, in fact in 2 weeks time I'll be in Alicante, Valencia and Calpe, great food, great weather, great beaches and great cycling, what more can I ask for.
So, unfortunately, I am prone to kidney stones. My doctor advised me to limit my protein intake. I work out regularly, but I don't seem to be getting the results I want from just working out. I want to increase my protein, but honestly, I'm afraid. What are your thoughts?
Thrive market has good products, however, the bags and boxes are only HALF full which is deceptive when it comes in a big bag. The bags and boxes should be the ACTUAL SIZE of the contents inside.
There's no such thing as a "mostly Carnivore Diet". Either you're on a Carnivore Diet or you're not. If you allow yourself some non-animal based carbs then you're on a Keto diet, or if you prefer another name, a Ketovore Diet.
@@bannanaizationsame here. It was a deal breaker for me. But then again, I think there’s not a one size fits all. I didn’t need to lose a ton of weight and I wonder if that’s the difference. The one thing I loved when I did carnivore was how good I slept (I’m in menopause and the insomnia is a beast)! So I have to decide between good sleep or not being able to poop, lol.
@@mommabear5059 true, i noticed that too. I added in home made milk kefir and small amounts of fruit and that relieved the constipation and also allowed for good sleep quality still
Where in nature plant oil accrue? While butter is not naturally accruing either, it's mostly saturated fat which is naturally accruing in mammals. And what about Omega-6? Olive oil has 4000% of "normal" amount. Even table spoon is way more that you could otherwise get from whole foods. And don't you need help regulating insulin only when you ingest excessive amount of simple carbohydrate?
I did Keto for 2 years and lost 38lbs... and now I gained almost all of it back when I quit. So I gotta disagree with you. If I want to stop doing something, I shouldn't be punished for it. Also, Thomas is e keto pusher, he loves keto, he has thousands of videos about keto, he is just saying in THIS SPECIFIC instance, Mediterranean raises GLP-1 more than Keto. IDK why its such a big deal. It's not like he called your Mom fat or something. It's his opinion. Why do we have to leave comments like this that are passive aggressive, rude and, well, honestly, dumb.
Seems like you misunderstood the point of my message aswell as assuming my tone. I am saying its clickbait. Because it is. He is trying to make content for a living, and he believes he got some new interesting information about how Mediterranean diets effect GLP-1, so he makes a video about that, but chooses a clickbaity title so the video gets more views. I am simply pointing out that while the video is good, the title is extremely missleading. Your logic on weightloss is fundementally flawed. If I trained for 2 years to be an elite runner, and then stopped training, I should somehow magically stay exactly as fit as my prime even when I am not training at all? If you simply return to eating as you did before without any adjustments you are literally doing the exact same thing and expecting different results. Or the definition of insanity. If you wanted to keep the results of keto, while off keto, you need to analyse how those changes occurred, and find a new way of eating, to find a middle ground that suits you. @@kristiscabanashorts
What this guy forgot to say is that to raise Glp-1 yoy need to lower Gh-32p while stabilizing en29-r Oxidized form. And you have to do that consistently for at least 2 weeks straight. Only them you will see some benefits from boron as well. Thomas can back me up on this. Dont forget to check is sponsor BTW. Amazing products he takes religiously everyday and swears by.
The med. Diet is dangerous not on that its a bad diet, but because people dont understand it. A ton of people hear about and just hear they can have bread and olive oil and pasta, but miss the emphasis on fish and its staples, eat a bunch of carbs, and nothing changes or they gain weight. Ive watched people struggle with this, and as much as I want to believe people are capable of doing the research and understanding it, the average person really isnt.
I am very happy that you mention the Mediterranean diet. It's based in Cretan cuisine, where I am from. However it's not only important on WHAT you eat but on two additional factors that's equally important. The one is the QUALITY of food, because we use to grow our own organic food. The other one is QUANTITY. Poverty and difficulties in growing or finding food was a huge factor that people use to eat less. Small portions of good quality foods in correlation to the wise Mediterranean diet was the key to a healthy life...
1:12 only people who’ve never ACTUALLY WATCHED your videos would do that bc anyone who has actually watched your videos would know that you dont just give “answers”, you tend to give detailed explanations as well as ways to incorporate the concept in our daily lives without making drastic changes that would negatively effect our daily life and wallets too lol but its their loss if they have already exited your video bc they missed out on all kinds of great stuff
Good job, Thomas...because I will not reintroduce certain goods, sich as beans or even nuts to my diet. The On the other hand, I do grocery shop, but I am sure if I am a human.
The underlying main reason why what you propose is that it is the best diet for your gut microbiome bacteria. It’s not just what you eat bro, it’s more about what you consume and what foods best feed your gut microbiomes for optimal health and dusease prevention. Without your gut microbiome, you are nothing but a shell bro!!
