My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
Calorie is inflammation by definition, you can't burn inflammation. Oldness is dehydration. Energy moving through is the difference between sedentary 10000 liters of air and water from the atmosphere absorbed and with a long physical activities 20000 liters.
I just found you by searching for help learning about keto. What do you eat if you have a sweet tooth? Besides strawberries, or does craving sweets go away? I do use monk fruit extract in my coffee & heavy cream or cashew milk. I'm trying to help my mom with dementia & for weight loss for me. Thanks in advance!
Here are the key insights from Thomas DeLauer's video: 1. **Energy Flux vs. Energy Balance**: - Energy flux refers to the total volume of energy moving through the body (intake and expenditure), whereas energy balance is the difference between calories consumed and calories burned. Energy flux plays a crucial role in metabolism and fat loss. 2. **Higher Energy Flux Enhances Metabolism**: - A higher energy flux (high intake and high expenditure) demands more from the body's metabolic systems, potentially leading to a more active metabolism compared to a low energy flux. 3. **Margin of Error in Caloric Intake**: - With a high energy flux, small errors in calorie consumption (e.g., overeating by 200-300 calories) have less impact on fat gain compared to when calorie intake is low. 4. **Calorie Restriction and Metabolic Slowdown**: - Reducing calorie intake can slow down metabolism independently of body composition changes, making fat loss more difficult. Maintaining a higher energy flux can help keep the metabolism more active. 5. **Gradual Increase in Intake and Activity**: - To boost energy flux, DeLauer suggests gradually increasing both caloric intake and physical activity. This approach can enhance metabolism and support sustainable fat loss over time. 6. **Caution Against Imbalance**: - Simply increasing caloric intake without a corresponding increase in activity can lead to fat gain. It's important to maintain a balance between intake and expenditure. 7. **Revisiting Metabolism and Longevity**: - DeLauer challenges the idea that a slower metabolism is better for longevity, suggesting that a higher energy flux might be more beneficial for metabolic health and fat loss. These insights highlight the importance of managing energy flux as a key factor in effective fat loss and metabolic health.
I m not losing fat around my midsection because I’ve been watching your videos for 4 years now and have no fat around my midsection . Thanks for all the great information !
No such thing as spot reduction. You have to continue to lose more weight until your body decides that it’s time to use the midsection fat. Usually mid section is the last fat spot your body will take from because of evolution.
@@thememefactory8108this is absolutely factual! I had to lose eight like basically get skinny before mid-section and thighs disappeared. That’s where all my fat was and it was the last thing to go.
Yea - if I get away from my OMAD routine, I am trash the rest of the day, especially my brain. I enjoy being sharp all day, then eat whatever I want for dinner. I can get away with some eggs or yogurt in the morning, but other than that its just not worth the way food makes me feel during the day.
@@deanpesci8484I think food is not supposed to significantly impact ur cognitive performance if you are metabolically healthy. I learned this from Dr Andy Galpin. He said if u feel like crap after eating, ure simply not metabolically healthy and u should fix that
Balance is key. Balance good?..karate good. Everything good……. Lesson not just karate only. Lesson for whole life. Whole life have balance? Everything be better.
I’ve always felt weak and lacked energy the times I’ve reduced calories. Feel much better eating more and training more, even at 49 years old. The major r difference I’ve noticed with age is that my body (and more so energy levels) seem to be sensitive to the types of foods I’m eating.
Time. That's what it will take. Time. You can expend 5000 calories, but it will take more time. Fit in daily walks anytime you can do them. Personally I do a 45 minute lunch walk every day at work, some people can't do 45 minutes, so do whatever you can do. Then when you come home, do another 45 minute walk. On the days when you go to the gym, do the lunch walk but skip the home walk because you went to the gym and if you're at the gym, do a 25-30 minute incline treadmill session instead. If you find that you don't have time to make dinner when you come home, start meal prepping on sundays for the entire week so you can eat instantly once you come home. So you need to find time in your day to fit in these sort of exercises and activities. If you don't have time, you need to find time by cutting out other stuff or maybe turn those inactive activities into something active. I personally go for a walk whenever I make a phone call, that can get you anywhere from 5-45 minutes of walking depending on who you're talking to and it will make time pass by quicker.
The reason exercise is important to bring the calories is respiration. Because most of the energy and mass from the calories that you eat as expended as carbon in the form of carbon dioxide. Therefore, being sedentary reduces respiration, which reduces your total expression of carbon and limits your ability to increase your flux. So the flux and the balance must be balanced and your respiration, whether that be a variety of cardio and resistance training is necessary. It isn't just the work itself. That metabolizes literally breathing metabolizes, as well because every breath expresses carbon dioxide, and the carbon is the loss of what you took in. Which is the reason that plants can intake carbon dioxide extract that carbon atom and utilize it for fuel and then express oxygen.
or potentially eat more into a big surplus. I guess there is something to this, but Tom’s argument is very weak here. If you’re in this deficit, metabolism would reduce due to caloric restriction. Hence minimal flexibility gained. Unless you move Even More than the previous day to compensate! But wait, isn’t that just traditional burning of calories through exercise? Yes. Calories in, calories out. I really struggle to see the gain in this based on his arguments
Eat clean and you can eat so much more food w/ less calories .I struggle to get 2400cal -and I try to get 260protein , 200carbs and 40 grams fat .@186lbs
Thanks for constantly talking about non exercise induced thermogenesis because now I'm much more likely to actually do housework instead of procrastinating since I know what's helping me achieve my goals
I paint professionally for a living, walk 10k-15k steps everyday, hit weights 5 days per week, and only burn around 2400-2500 calories a day. I have to eat high protein and around 1800-1900 calories to lose weight at a decent clip, 1.5lb per week.
Basically a reverse diet companied with an equal amount of movement compensation over the course of months. Maingain a weight for a few months and resume the cutting phase
I apply this concept by not eating below BMR (Basal Metabolic Rate) and instead create a calorie deficit through exercising. When I eat less than BMR I can literally feel my body revving down, it’s annoying
@@avatar19822 Google “daily calorie calculator mayo clinic” to use their tool. After you enter your age, height etc. select no activity I use this number as the minimum calories to consume in a day. Lower than that I struggle
@@avatar19822I use the Mayo Clinic calorie calculator. After entering your info select inactive as your exercise level. This is the minimum calories I target daily
Your age only determines the intensity of the exercise you feel comfortable with. Menopause should not be a problem at all, but see your doctor to ensure you do not have health issues that may interfere with the exercise. Learn about breathing - much of our health depends on it and a lot can be alleviated or even prevented if we breathe correctly. Good breathing pumps your body with oxygen, increasing your general resistance and strength, and metabolism, balance, it lowers your pressure, sugar... you get the gist. A bit of resistance training is a must at every age, especially after 35-40. For women it will make even greater difference to their bones since women are more prone to the osteoporosis than men. Density will shoot up back to your youth levels. Think teenage and 20s period of your life. Plump muscles will make your skin taut and iron out the wrinkles. If you exercise your neck and face, the wrinkles will be absent for longer. And when they do appear, they will be smaller and easier to manage with a good moisturiser. In short, it is a healthy lifestyle as a whole that you need to embrace. The exercise is only a segment of that life.
I've been hooked on the gflux model since I watched your last video on the subject. I work at a gym, so it just spoke to me and I've been doing it for a couple months. I do two strength sessions a day, two small sessions of incline treadmill walking with a weight vest, and sprinkle in an occasional Crossfit-style metcon for a little variety. I've figured out that my maintenance calories is right around 3500. I eat chicken breast, lean ground beef and turkey, swai, salmon, brussels sprouts, broccoli, asparagus, white rice, brown rice, quinoa, greek yogurt, string cheese, bananas, strawberries, blueberries, and much more. At 41 years old, I'm in no question the best shape of my life, I feel amazing, and a ton of members at my gym comment on how good I look. I can safely say I'll never do a traditional "bulk" or "cut", ever again. G-flux has changed my life, and I love the content you make about it!
I'm slowing burning from my cardio, my walk so I can have room to burn when I need to cut. I just did a cut that was great, but to give a different stimulus I cut my cardio little by little as I increased when I needed to get to 10% BF. And it works great.
I've recently gotten back into 48hr fasting, could you do something with information pertaining to 3 48hr fasts in a week. How long this would be acceptable to do, what to watch for and how to get the most from it without putting the weight back on
At 0:37 - "G-flux is the amount of energy moving THROUGH a system. The sheer VOLUME of energy moving through a system." The key word is "volume" At 0:39 - "Energy balance is calories in - calories out. It is the delta (difference) between the amount of energy in and energy out." The key word is "delta" (difference). At 1:21 - "The energy flux is the rate of intake, the rate of energy expended and energy stored." The key word "rate". First confusion. The "volume" is a measure of physical size. It is not time dependent. The "rate" is. The "rate" is something we do through a period of time and it tells us the speed of consumption, expenditure and storage of whatever the volume of energy. The "rate" is time-dependent. At 1:35 - "So, how do we increase the amount that our body expends?" The key word is "amount". That is compatible/interchangeable with the "volume". It does nothing to the "rate". The "rate" is time spent on expenditure, or intake, or storage. The speed of these three actions. You can increase the amount and keep the rate of expenditure, for example. Instead of 100 calories per minute, you expend 200 calories per minute The "amount" increases, but the speed remains constant. The volume is irrelevant because energy comes in a variety of foods. Combining them in appropriate "amounts", you can keep the volume of food the same while varying the energy. Energy does not have "volume", by the way. It only has "amount". At 3:00 - "High flux means high amount of calories coming in, high amount of calories being expended" In other words, "high" in, "high" out. The key word is "high". But the process is in-out, and that is actually energy balance, as explained at 0:39. Not "through", as defined at 0:37. At 3:03 the same explanation, the "in" and "out", given for "low energy flux". The second confusion. The flux is now equated with the "delta" (difference) between the "flux" and the "in-out" process. Could go on like this until the end of the video. A lot of confusion and half-digested (pun accidental but appropriate) information, then presented in that shape - half-digested. Hence so much confusion. The point is that this kid does not understand well the flux and the balance. The "flux" of energy is fundamentally the output of energy, for whatever the reason that output was created. The "balance" is the ratio - a different thing to the "rate" - or proportion of "in" and "out" in the total energy "flux". There is more, of course, but I am about to have my beauty nap so enjoy the video but do not take it too literally. The basic premise is fine and has been known for centuries: eat moderately, do some aerobics (HIIT is best if short on time), and lift some moderate weights every now and then.. And limit carbos to the natural sources( legumes, fruit). Bread is largely not useful.
Thank you for this clip. I just figured out a new thing. It has been 10 days since I had surgery and I ate more carbs and expect to gain weight but I accept it because I believe that healing is my priority. Surprised! I only gain as much as I used to do the same thing for 3 days before, the body knows what to do with extra stuff. (I also listen to the glucose goddess, to begin with vinegar, and eat many fiber and probiotics from many others. It may not be good for the long run.)
My Man! This is exactly part of my thinking on why I decided to try the unknown and bulk 5k calories 4x week and Water fast 3 days for net deficit of 5+k calories deficit WEEKLY and employing androgenic and muscle sparing effect of Fasting (while eating low carb) with muscle building and metabolic stimulation of eating in 1k calorie surplus. I increased my cardio and have begun looking at increasing my Daily movement like chores stuff based on your last video =D
I think a better way to incorporate this, which many of us do already, is simply having diet breaks. You can simply eat a little more at the weekend (within reason, and really you need to track your calories even more closely when eating closer to maintenance again), and burn a little more by being a bit more active (tbh some burn will come from NEAT bit you will need to consciously need to expend more). As long as the net weekly calories are in the negative, you should be good. But the advantages are there in the long run for not being in a deep deficit for too long. This is also why Mike Isreatel recommends a diet break every couple of months where you eat at maintenance for this period of a similar amount of time to the diet period. Essentially it resets metabolism, or increases energy flux, whatever you want to call it. Then rinse and repeat. Other advantages are psychological and being able to tolerate a deficit for longer periods.
I love the concept. Neither having a problem with body fat, nor exercise in general. But for the longest time I wanted to add more variety to my exercise, and just adding 200kcal of a new type of exercise per week seems really smooth.
I've experienced this. However, my question is in longevity. From what i've read, there's a lot of evidence showing that lower caloric intake, it is correlated to longevity.
Mike O’Hearn & his wife have been living & espousing this idea for years …literally. Scientific studies commonly significantly lag self experimentation performed by bodybuilders on a daily basis. They can be perfectionists & extremists … 💪
Isn't that the whole point of MATADOR? I've been doing two weeks at a deficit and two weeks at maintenance. I'm eleven lbs. down since 5/23. I'm 51 and have never had a fast metaboism. Starting at 165 (I'm 5'4"), I started by shooting for 1,600-1,800/day average, vs. about 2,200-2,300 during maintenance weeks. Doing more cardio during the cutting weeks, obviously. Seems to be working.
I just had a rude awakening- I am eating generally about 1300 calories, have lost 30 lbs on keto ish diet and did an inbody scan yesterday that was heartbreaking- basically said I lost 6 lbs, 5lbs of muscle this last 4 weeks, even though I increased my lifting and activity significantly. I was not getting close to my BMR and not eating enough protein or fat. Perhaps I see the logic in this advice - My trainer is suggesting I eat more, especially protein. It all is hard to figure out, I have a significant amount of weight to lose still, but I am feeling better. Thomas, would you agree with my trainer, you need more calories to pull fat not muscle? I always appreciate your videos. Thank you, sir.
I’m sure u can prevent most of the muscle mass during a caloric deficit by lifting and eating 1g of protein per pound of body weight (which is alot). I learned this from Dr Mike and Dr Andy Galpin
Great educational video, Thomas. Have you done any videos on mTOR? Thank you. I am on a ketogenic lifestyle and one-meal-a-day intermittent fasting every day since 6/2022. Once every two weeks, I fast for 48 hours, and that's when I use LMNT electrolytes. It makes my 48-hour fast very easy, I don't feel hungry or weak at all. I love LMNT. Have a great day.
I am going to apply this to my next 48 hour fast. I will eat a lot of extra protein-derived calories for the two days leading up to the fast and then have a 48 hour fast with mild exercise and then measure my weight loss. The following fast will be according to my usual protocol and then the 3rd prolonged fast will utilize the flux concept again. After a year of repeating this fasting sequence, I should be able to figure out whether the flux concept can work to enhance a prolonged fast.
I have been wanting to change my diet and lose weight, however figuring out what to eat is stressful! Seems like NOTHING is good for me. 😭especially since I’m type 2 and have high cholesterol.
I have both also. Basically, if it tastes good spit it out and if it's white, it ain't right. Seriously, watch your saturated fats and refined starch. Limit overly processed food. Eat more foods from plants and less foods made in a manufacturing plant.
I’ll add if you are older, you modify the energy flux by increase protein…nothing new here, but reading comments it needs to be emphasized. Why? Because we tend to breakdown more aminoacids as person gets older.
What’s a reasonable amount of calories burnt over a day of an average semi active 45 year old male? 10k daily steps workout a day or 2 a week at the gym. Weighing 205.
Love your posts! Curious what you think of AG1. You don’t advertise it..I’m seeing a lot of negative videos regarding what it’s NOT, the founder being a fraud, ingredients not regulated etc etc. I trust your opinion! Huberman pushes it..I started taking it bec of what he claimed it does. Is it just a super expensive, mediocre vit powder (without any Vit D, iron etc) being sold by big names? Pls do a video on it.
Great information Thomas, i can add value to this video, by sharing my Olympic experience with abs and core workouts, witch help loose bely fat, so feel free to look my ABS workouts! :)
This is Why You’re Not Losing Fat Around the Midsection (its not diet and exercise) Video then explains it is how much you eat, and how much you move..... got it
I just found you by searching for help learning about keto. What do you eat if you have a sweet tooth? Besides strawberries, or does craving sweets go away? I do use monk fruit extract in my coffee & heavy cream or cashew milk. I’m trying to help my mom with dementia & for weight loss for me.
I had a huge sweet tooth. Over time I started to substitute the foods I crave with "healthy substitutes". When I crave for ice cream, for example (I could eat 1 liter ice cream easy), I buy a 500g full fat goat yogurt, add some honey and/or blueberries. At the end I am fully satisfied and the crave on ice cream is gone. I have luck that I like such healthy food and it is not a big effort for me. And then, with the time, my cravings got less and less.
If you eat 5,000, and burn 5,000, but actually because of digestion etc you're burning more than 5,000, then it seems like you're just not measuring calories burned properly (to include digestion et al.). And if the solution is to eat more and burn more, then the solution is exercise no?
I lost fast in my midsection with patience and consistency aka diet and exercise in check always. According to my genetics I loose a lot of fat from my legs first and then upper body and last but not least my midsection.
I would love to eat 3 k calories and burn 4 k calories per day and make a 1k deficit . But that is just not doable for most people . My BMR is 2300 . And I eat 2.000 and burn 700 kcal training to make a 1k deficit . That is already hard enough . If I ate 3.000 kcal I would have to burn 1.700 kcal training and this would be impossible.
I have type 2 hypertension. I am trying like hell to cut down on sodium. As much as I want to try LMNT, that is a LOT of sodium. Which also means I probably can't take advantage of electrolytes.
Up your potassium from foods. That will generally take care of the sodium. Our ancestors ate far more salt than we do today. But they also ate a ton of vegetables. Edit to add they also drank a lot of water.
Sodium only has a short term impact on blood pressure. The longer term reasons (which is why it's a problem for you) are unrelated to sodium intake, unless you have a sodium IV hooked into you 24/7.
I feel bad for all these confused people who are being brainwashed by tons of influencers. There's really nothing complicated. Most eat too much and don't get any exercise. Simply walking is a great way to reduce appetite and regulate the body. There's been evidence that unless you get 8-10k steps per day, you're going to struggle with weight loss, appetite regulation, etc. So how do we get in shape and lose body fat? Easy. Get 10k+ steps per day, workout with resistance training 3-4x per week. Eat mostly whole foods and if you can, try to get 1g protein per lb. To control intake, either eat similar items daily and adjust portions slightly to induce losses or gains, or track calories and adjust that way.
Burning that level of calories is a huge amount of time invested every day. That's like a Michael Phelps training plan. Am I going to be able to swim 6 hours a day every day? No.
200 calories is still 200 calories and will get stored as fat. 200/3500th of a pound of fat. The only way Thomas's theory is corrext is if the body intentionally speeds up to burns these calories. But why would it? Having 200 calories stored as fat is a GOOD thing for the body.
Starting tomorrow I'm going to walk to dominoes pizza (10 miles away) eat it then walk to dairy queen and eat a huge dessert....then walk home and eat a 2nd dessert
yes but the greater the flux the more food processed the more oxidative stress is put on the metabolism. this is why caloric restriction extends life span. the flame that burns brighter faster consumes its fuel quicker and will die quicker....whereas a slow smoldering fire can continue for a much longer duration. if extending life span is the goal high flux is the opposite of what you want to do. Name a natty body builder that lived past 100 years old....good luck naming just 1. There is such a thing as overtraining, even if your body can adapt to it the extra stress of exercise...... ,the extra food or OVEREATING actually causes accelerated DNA damage just by nature of the oxidative phosphorylation process in the mitochondria. oxidation causes free radical by products that increase cellular damage. what is your evidence that stacks against a restricted calorie diet slowing metabolism to a detrimental level? It slows a bit.... but to the benefit of longevity The metabolism BMR will not continue to go down if you are anorexic and eating nothing. It will continue at a set rate until you have no more proteins to make glucose from at which point death occurs aside from electrolyte and nutritional deficits which also factor in. Sorry man you are just completely wrong in this video. ALL the research across mammal species on longevity shows a restricted calorie diet extends life span. Of course ALL the species studied... the animals have normal body compositions and are not jacked with low body fat, nor are they overfat or obese. Too low a body fat % and high flux means an earlier death period. Fat cells are fuel in the tank for when you are sick or injured.....too low a body fat % and you may not recover from a severe trauma or illness that leaves you bed ridden for weeks. people that do things to the extrema have mental problems that manifest into physical ones. too lean, too fat, too little muscle...all are problems of extremes of health disorders and a sign of a neurosis that needs psychiatric treatment. Am I saying that body builders have a mental problem......yes, yes I am..... and it manifests in an extreme body composition way way outside of the healthy norm. That being said caloric restriction and weight training and cardio HITT can be healthy if done in moderation...like all things in life that need a balance. drink to much water and you can die. moderation which is what caloric restriction actually is.... eating moderate amounts while exercising a moderate amount.
Who has time to do exercise to burn 1000 calories? Might as well jusg fast and take supplements for vitamin/mineral intake. No need to buy food. It's not realistic, though
What we eat matters. So eating an extra 2000 calories per day would need to be done via organic meats, veggies, fruit etc. Unless you’re made of money, this isn’t possible for most. You’re literally talking about doubling our weekly food bill 😂.
...."The person that eats 5,000 and burns 5,000 is actually burning significantly more than the person eating 2,000 and burning 2,000 even though mathematically it seems as though they both end up at zero because...." To grossly oversimplify: Because 5000 is more than 2000 😂
So.... Let me get this straight.... I deplete my piggy bank account faster, so that I can eat more, which I, then turn into sweat and the more that I do that, the faster my piggy bank will be on life support. Works for me....
Protein! Make your metabolism work for you your body needs a very amount of protein for your weight just look it up you can’t eat shit everyday and think you will lose weight
