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🎯 Key Takeaways for quick navigation: 00:28 🍽️ *Maintain a weekly calorie oversight rather than daily tracking, ensuring a slight deficit for fat loss phases or a slight surplus for muscle building.* 01:48 🏋️‍♂️ *Increase calories only with heightened activity levels to manage energy flux effectively for metabolic adjustments without backlash.* 03:36 ☕ *Use caffeine strategically as a fat loss tool by varying intake based on activity levels rather than relying on it consistently.* 04:32 🌅 *Perform some form of fasted exercise daily to introduce hormetic stressors, aiding fat loss efforts.* 05:29 🥩 *Opt for lean meats for easier calorie tracking, supplementing fats through other sources to maintain dietary control.* 07:44 🍗 *Use libido changes as an indicator for necessary calorie increases, monitoring overall metabolic health.* 08:57 ⏰ *Maintain a consistent 12-hour eating window, allowing for a 12-hour break from food to support metabolic function.* 09:25 🍖 *Prioritize protein consumption over other options, even if it means eating less or opting for simpler protein-rich choices.* 10:47 🚫 *Minimize snacking between meals to stabilize insulin levels, promoting efficient fat utilization during periods of low insulin.* 11:42 🍓 *Address sweet cravings with fruit or dark chocolate (85% or higher) while understanding their impact on fat loss and using salt to mitigate cravings.* 13:19 🚶‍♂️ *Embrace walking as a habitual activity, taking every chance to walk, whether taking the stairs or walking during downtime.* 14:15 🥑 *Consider incorporating an avocado daily for its nutritional benefits, including fiber and monounsaturated fats, for overall health maintenance.* Made with HARPA AI

Thomas you should not waste your time commenting on the haters that give you grief for having sponsors!! You produce amazing content! I am so grateful! I love the products you endorse!!! Seed probiotic has changed my life! House of Macadamias is amazing!!! Focus on the people that love you! Don’t give breath to the haters!

I've been eating one avocado per day for the last 6 years. 🥑👍 Side effect....I'm now really good at picking avocados. My 3 guidelines: 1. Plan ahead, and buy the most bright green, rock hard avocados you can find...they won't be bruised up and get nasty fast. 2. Leave unripe avocados out on the counter resting on something soft, when they get darker green and have the feel of modeling clay when gently squeezed, either eat, or put in the fridge, where they'll stay good for 4-7 more days. 3. Classic pear-shaped avocados are best. Very round (spherical), and the pit will be HUGE. Very long-necked and they will be stringy/fibrous. Cheers!

#8 "Eating only protein" has been a game changer for me. Example - We just went on a cruise. I did not want to just eat garbage during our long travels days flying there and long days of activities on the trip. I still wanted to enjoy myself so I loaded lean for the majority of the day. Smoked salmon and ham during breakfast, whatever lean meat they were serving for lunch. Then during the dinner and evenings I had a little more "Play" to be a bit more free with food... Since I did not over do everything all day. At that point in the evening I am simply less HANGRY because I had not eaten junk all day. Im actually less likely to go into "Cookie Monster" mode lol. I still enjoyed food - I just tried to limit the "indulgence" to one meal max per day. The rest was clean and lean.

Thanks for sharing 🙏🏽

Amazing content - thank you

AMAZING CONTRNT THANKS FOR THIS INFO DAILY AND WEEKLY.

Thanks for this

Thank you for this personally valuable information 😊

Great video 👍🏽

It’s a good regimen. Good for you, staying true to what you believe is good for you.

Oh, I like your philosophies so much! I've learned spans, Thanks!

Thanks Thomas

One of my favorite health channels thanks for all the content

Nice one.

Yeah. Probably your best video. This is pretty interesting content

Great list.

I am 65 and hurting lol ( 10 years of football and blue collar worker) walking is king! And I love my total gym and swimming. Great videos Thomas.

Thank you

Excellent video! Thanks

Fav video from you so far!! Nailed it

Great golden rules

this is so good I put it in my huge bibliography on my channel

Thanx Thomas..appreciate this video 👍🏽

Just fysa, I don’t mind your plugs for products but I normally FF by them but there are times I look into the products you push. Overall, I enjoy your content!

great video and to the point !!

Sharing what you do yourself makes for TOP TOP content.

Thank you for being honest and authentic.

Thanks for the information

Great video. Need to start walking a lot again.

Very helpful. Thanks.

I love your candidness!

Great advice!

Great video Thomas! One of my favs. Thanks for sharing!!

Amazing Content Thomas🙌🏻

This is one of your best videos !

Thanks, Tom!

You're a good man. This is gold.

GREAT VIDEO!!!!

Thanks for sharing your life experience !❤

One of your best videos. Appreciate it.

That’s good but I have to keep track or I gain. Ugh. So interesting about the meats. You do lean and add the fats. That is very good. Love your eating window. I like that too.

Thank you. ❤

Love love love everything you had to say!

You’re one of my fav people to watch for health/fitness

Great video, Vince!

This video is helping me thanks

Excellent 👌🏾🔥🔥🔥🔥🔥

Very good vid bro

Shout out to Clyde's Coffee in the caffeine section! My local coffee shop here in Tahoe!

OMAD works! I fast for 23:1 IF and eat a big meal with lean protein, healthy fats and will eat a good dessert that has low sugar like a keto ice cream bar. I’m down 20 lbs since Jan 2024 and been working out intensely

Sick vid. Love it 👍🏻makes perfect sense

Amazing video ! Keep up the good work

Awesome video Thomas!

thanks for this, bout to start summer shredding

Love your content Thomas, best in the business! God bless!

Thomas is most legitimate guy providing valuable content

Great video - thanks! Lots of practical advice

0:26 Uhhh is that Coop from Garage Gym Reviews?!

Awesome video! Really enjoyed the information 👍🏻👍🏻👍🏻

Looking good, V-shred!

Nice rules . So many of them i already do .

Awesome info and presentation once again (just discovered your channel not long ago so doing some catching up and learning!)

You Are Truly The Truth Bro I Appreciate This Content! 🗣️🦁💪🏽🏆🔥

Youre a treasure DeLauer!

wowww man this is some new perspective i appricate it 3:29

great video…it helped make things click for me with certain things!

Fantastic health rules

Best video in a long time! Boy the kids are getting big 💞

Thomas, what does your macros look like?

I’ve been watching you for years and I have to say this is the most valuable video you’ve made yet. So many good insights!

This video is very important, I agree from personal failures to most points mentioned.

love this video, thank you!!

Those macadamia nut bars are awesome

Great gems 💎. I agree with everything you said from experience.

REALLY GR8 INFORMATION THOMAS SHARING THIS ONE ITS ALL U NEED KNOW ,COOL ❤🎉😊😎🧡💛❤💜💙

Before fasted workouts, do you have caffeine?

Nice lead into your commercial ad .. haha

Thank you so much for this video.

really learning alot from you! thanks for this

Yo T Shred! I see you rocking that BluBlox EMF shielding hat! Good stuff man !

I really appreciate how indepth you go with your lessons. I'm recovering from an injury and starting my weight lifting journey all over again and honestly feel like this time around I'm healthier than I was before my injury. I contribute this 100% to knowing more and being more prepared to change my life, not just a part of it. I picked up These videos while healing so that i was at least mentally preparing whilst healing and they have really changed the game. What a difference from the fitfluencers I used to follow. Your videos are fantastic, and are now a staple in our home. Thank you for all of your effort and excellent content!

These rules are so very helpful and so easy to implement!! Thank you for sharing!!

Great video Thomas. Thank you! Really helpful summary of the good practices that you follow and that it takes a holistic (and realistic) approach to maintain good health in the long term.

I would like to know if protein powders, fat burners and alike were ever involved in your physique.

I’m with you on the eating meat part. I’d rather have some chicken nuggets (grilled from Chik fil a) than a protein bar. But it’s so expensive now ugh!

I want to count calories but I don't know how. Tom can you do a video on how to effectively count calories.

And this is why you have to love this man!!!! Thanks for all you do Thomas!!

Thank you Thomas for sharing your rules, I found this video extremely useful!!

Great advice! Was told I was too old in 40s started training in garage lifting rocks doing mainly bodyweight exercises got ripped af at 52 years old!!!

Good list, I already do several and will adopt the others. Thanks

I loved this video. Thanks for sharing great info

your content is so tremendous thank you

Correction what do you think of kachava vs warrior protein

whats that thing clipped to your shirt?

Great video, thanks. It's always nice to know what works 👍

Thank you for this video. I needed to see something like this to get me motivated for my walk. As always you have the best channel on KZfaq.

Love your videos! Thank you for what you do!

Anyone know what cracker Thomas used at the end of the video? Or does anyone know of a low-carb cracker that tastes good?