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 think prioritising sleep deserved a section on its own. I used to think sleep is waste of time, now I loooove the energy I have and mental clarity after a good night sleep.

Ground beef and eggs. Wiser words have rarely been spoken. (ideally grass-fed and pasture-raised)

One of the best nutritional and exercise overviews that I've heard in a long long time. Way to go Thomas!!

Great video! I’m sharing this with my 17 year old son. ❤ thank you 🙏

Thanks bro, some of your best content yet.. been watching for years but this was next-level helpful.

thanx man - keep up the good work

Like this seemingly new video approach. Informative summaries. Thanks.

Yes, I also had terrible gut health (smelly gas, upset stomach, long toilet times) when I was young (20s and 30s) eating a lot of dairy, meat and protein powder. I'm 60 now with no problems. Twenty years ago I started eating more fiber. Now I eat 125 grams of fiber per day from whole foods (beans, grains, etc). I have very little gas and it takes less than 30 seconds on the toilet. No cramps, no bloating, no stinky farts, no problems. I guess we are all different. Good luck on everyone's journey.

Your video just get better and better, Thomas

An interview playlist would be great.

I will be 41 in July. I only started working out at 38 and I am so mad at myself for not starting sooner, it is one of the best decisions I've ever made.

I really like the new videos which emphasize more holistic approaches. Thanks Thomas DeLauer!

Thank you for your heart in this sharing! Just too good advice for me! Again, thank you a lot!

👏👏👏100% agree!! Thanks for all your amazing videos! I am 54 and too have a "I wish I would have done this different list".

Great video! Thank you!

Thanks for your videos, they are very informative, a great help for me

Thanks Thomas!

THE BEST VIDEO U VE EVER MADE THOMAS...!!!!🥂

You forgot to mention one thing: joints are more important than muscles, protect them.

I’m 55 I say build your endurance , flexibility and body weight exercises

Great video.

Excellent Thomas!!! Thank you so much!!! 👍🏻👍🏻👍🏻

Prioritize gut health - I learned this one the past year after it was too late. I mistook the signs as dehydration instead of digestion trouble. It's taking months of study & regimen to try to heal this.😓

Another outstanding video, 19 insightful life lessons from all your knowledge and experience, absolute gold dust, I love it. Thank you so much for sharing.

This was a great video Thomas. Keep it up!

Thomas this video is absolutely spot on! All those points can be applied not only for fat loss but to live a healthier and happier life in general.

Thomas this was your best video! Priceless

Perhaps your best video yet

Great one

I think this is one of your best videos. I'm sending it to my teenage kids....Such sound advice, thank you!👍

Excellent video! ❤

Thanks Thomas

Aside of being youtuber having opportunity to reach actual youngsters: thinking about "what i would different in my life" or "what i would tell to my younger self" is one of hardest hitting things. When you do that you find yourself in the very moment of being "older" ;)

🎯 Key Takeaways for quick navigation: 00:00 *🏋️ Build Muscle Early* - Building muscle at a young age is crucial for long-term health and metabolic benefits. - Muscle acts as an "insurance policy" against natural muscle loss with aging. 02:01 *💊 Approach to Supplements* - Supplements should be used temporarily and not relied on indefinitely. - Performance supplements like creatine and beta-alanine have a place but should be cycled. 04:20 *🍔 Dietary Diversification and Fasting* - Diversifying protein sources and incorporating more ground beef for its nutritional benefits. - Emphasizes the importance of intermittent fasting and consuming large protein meals less frequently. 06:25 *🍏 Nutrition Over Exercise* - Prioritize high-quality food intake over exercise for better overall health and workout effectiveness. - Discusses the benefits of fruits and the misperceptions about their sugar content. 08:01 *🧠 Cognitive Health and Ketogenic Diet* - Reflects on the cognitive benefits of ketogenic diet and using MCT oils to enhance mental clarity. - Discusses adjusting dietary approaches to incorporate healthy fats without strictly adhering to a ketogenic diet. 10:07 *🏃 Physical Activity Variety* - Encourages incorporating sprints into workouts for improved V2 max and overall athletic performance. - Highlights the shift from long-distance running to more dynamic, short-burst activities. 12:14 *💧 Hydration and Training Mindset* - Importance of proper hydration, especially in the morning, to improve sleep quality. - Advises against "ego training" and recommends training with the minimum effective dose for maximum benefit.

Great video 💪🏼💪🏼💪🏼

Thank you for all your research and videos. 💖 Im still totally on the keto train (just works well for me as a T2D), but I've adapted like you to focus more on overall nutrition over fat intake.

Good basic advice. Simple to the point.

I follow you since end of 2017, i followed your steps . I can say for this video, that's the result of maturity from experiences

Good info thannks

Great advice Thomas, I’m now 77 and still moving well, also the sport I choose to compete at in a pro arena was alpine ski racing, mostly eccentric training.

Vince Gironda knew what he was talking about with beef and eggs. That is my go-to diet for losing fat and building lean muscle. Another great video thanks Thomas.

Eggs and lean max 12% fat ground beef...ABSOLUTELY, pretty much the only stuff I eat, and some brussel sprouts +broccoli+dijon mustard. Whey shakes here and there and lemon water. Not becasuse I wanna live longer but because I feel good on it. Creatine, D3, magnesium. That's everything.

Thank you Thomas !! Wish I knew all that 10 years ago ! 😘

Great posting Thomas. Greetings from Melbourne. I would add meditation to your list. I was introduced to it decades ago and it’s a killer!

Great advise! Thanks for that great simple outline. Like you, im in my older years and had the same attidudes. Luckily my parents taught me somewhat good nutrition. Had eggs almost every morning and had no snacks around the house until 5 oclock dinner. One last thing i learned too if I may add... Less, way less grains always.

I’m 65. My 18 year old would shake my hand and say, see, the training pays off. I still have function and flexibility but I haven’t done resistance training in a year. I’m trying to work out the right injections to keep me moving. I’ve got migraines which likely are worse because my pain management has been difficult. Thanks for the video on migraines BTW. Right now, I’m walking and sleeping. Daily migraines with work, left me dragging. Blessed sleep. Back to gym right after I take up all the spring yard trimmings. I’ve been doing 144 ounces of water since my 20s but need electrolytes (probably the biggest good chaser to migraines). Been sober for 28 years. Accepting food cravings and cycles. 💛

Agree with most of this.. Sprinting/Running is a no though. Just too much wear and tear on joints. I'll stick to cycling and less knee killing type work.

Thomas, how gut friendly is one scoop of the MCT powder, and one scoop is enough for the day. Thank you

Where did you find your hand mixer?

Guess I need to switch up my fast. I've been eating only between 3-7pm. For 2 months. If I'm going to start eating breakfast some days, when do I get in my (fasted) workout?

This is possibly the best delivered video from you Thomas Your pace is far better and easier to digest so to speak and to the common man as well otherwise most people are lost in the scientific jargon and this teaches a wider audience! Also are you ok? Like someone else pointed out there is something in your tone and delivery that made me feel something was wrong and I hope and pray your totally ok 👍🏽…. Lastly you always cater for Americans with desks and offer codes but can you share some with the millions of Uk followers buddy!! 🇬🇧

Glad you Changed the cover photo to leave out Archer grass beef jerky 🎉

Homemade or quality sauerkraut, kefir from grass fed cows, raw milk and colostrum is great for gut health.

Help Thomas ive been keto 8/9 yrs. Now i have IBS-C trying to eat more fib 12:02 er need to get a fix and im not gonna stay on linzess! 😢 im. Gaining weight as i try paleo ?? Whats the answer.

Not fasting messed me up!

I’m eating ground beef 4 times a week now, I used to eat ribeyes 3x a week, I learned that 1/2 a pound of ground beef for $3 fill me up just as good as a $13 ribeye.

3:57 - "Holy Cow" - I see what you did there.

What’s your deal with peanuts and peanut butter? I’ve heard you down it a few times but I can’t find anything wrong with it. It’s the only nut I can have because I’m allergic to tree nuts, but I love peanuts and peanut butter if I need a quick snack that has good protein. Thoughts?

how many eggs a day maximum can i eat?

Any tips on foods or supplements to help with muscle soreness? ........ I heard someone recommend tarte cherries so I added those to my protein smoothies and I've been trying to get a good amount of water & more sleep, working on getting enough steps in, trying to eat enough protein (I end up between 100-150grams currently), some carbs and fats. I take amino energy which says it's supposed to help with recovery, but I don't know if it actually does anything other than make my water taste good 😅and other than that just a multi-vitamin, cla, acv, vitamin d, glucosamine, fiber and creatine. I used to do keto to try to lose weight and manage migraines, but have slowly moved to just hit my protein goal and eat healthy in a calorie deficit. I find I'm staying extra sore for 3-4 days, which makes it hard to get back in my lil garage gym. Doing push, pull, legs, with extra rest days currently.

I know you know the difference between IBD and IBS. Just curious, have crohns or colitis? Since when?

If I could go back I'd focus on gut health, cellular hydration, PPL RP Periodization mesocycle training, and eating more carbs keeping fats lower. With the progress I've made in my late 30s and 40s that would've been highly beneficial.

What’s wrong with natural peanut butter? (Peanuts, salt)

Eggs and ground beef. 👍 Do one even better and make it a Joe's Special by adding chopped spinach. My dad used to make that all the time, and it's amazingly healthy. Grind in a little organic garlic and onion, and that's a regular meal. As for fats, a high-fat start is still a good way to start keto, which MOST people need today, since most of us have fatty livers and don't even know it. If calorie restriction isn't working for you, this is important. PS: I would distinguish fruit from berries. Fruit today have been genetically selected for high sugar and size, having low nutrients. Plus, they're _really_ easy to overeat (back to the "size" thing.)

I am 51 and exercise every second day sometime only 2 time a week but my job consists lots of walking and labor. I still wake up with a hard on😊!!

That my friend, was pure trurh.

Why is almond butter better than peanut butter?

Great video! Cool dude. Here's the real question, lol: Would the younger version of yourself actually heed the advice from the older you?? Think of the things you will learn in the next 20 years...... You are young yet. I'm over 60. I have a few friends who are in their 20s and early 30s. I have told some of them, jokingly: "You are going to learn many things in the next 30 years that you are going to wish that you knew NOW".

Does grass-fed matter when it comes to ground beef?

Are you living with IBD?

Some supplements are a really good idea to take every day-things like electrolytes, trace minerals, cod liver oil, EPA. Those last two you can probably do without if you eat a ton of wild fatty fish.

How many people believed the “the body can only absorb 30 grams of protein at a time” nonsense?

"Eat first and exercise second"" Wise words

I watched you alot. I've heard many talk about how bad earing soy is for men. Today I'm questioning things since you are eating pickled tofu for protein. With the chance of in reading estrogen in men by soy is such an issue...Or is it? I don't eat any foods with soy that I can prove.

As a young person, do not let ego drive your workouts and do not sacrifice everything just to gain muscle. I never did sterroids, but I know a lot of people who did. And they're paying for it now. I hurt my back while heavy squatting in college. I have paid for that injury ever since. It was a soft-tissue tear, and 25 years later, I still feel it now and then. I can't squat heavy.

I WOULD DEEPLY APRECIATE AN ANSWER

I always thought you could only eat a certain amount of protein at one time? So you can eat more and it won’t hurt your kidneys?

Love ya Thomas, but I will wait a year or so before I implement these things. I am sure they will change and be found to cause harm in same way. 😂

I love this video but what's wrong with peanut butter? As long as you get the organic i see nothing wrong with it for gut health. Just eat in moderation.

BBBE Beef Butter Bacon Eggs. Carnivore staple foods :)

I read a news article about Alcoholic drinks that listed Guinness as a Beer that is good for you and when I saw that I automatically thought Thomas would disagree with this completely. It's crazy that it was actually prescribed as Medicine back then. Sometimes I drink a non alcoholic Beer with hops but even that I've stopped for quite awhile.

I have to force myself to eat slower and chew properly at every meal. Old habits die hard!!

I was always taught that your body could only take in a certain amount of protein at a time, is this not true?

What is the problem with peanut butter Thomas?

Fully sgree about eggs - cheap, easy to make, long time can be stored in room temp, delicious, a lot of recipes. Damn, where downsides? :)

Number 14- Greg douchette has entered the arena. Haha

Why less peanut butter? What’s the problem with peanut butter?

Eggs and ground beef, perfecto to eat healthy on a budget

I don’t know if I can take MCT oil. I had fatty liver in the past and I’m not sure if MCT could affect negatively my liver. Any thoughts? Thanks.

Glad Jack in the Box wasn't mentioned-we likely wouldn't be here without it!

Yo

LESS PEANUT BUTTER??? I am outraged! jk, but that's a hard thing to get my head around

Old Thomas is obviously made it to Mars😂

I was buying protein powder for months! I put in my oatmeal! In my smoothies! I believe I gained my extra weight from protein powder! I was down to160! I’m back to 189! I eat fruit everyday!

Do you regret your use of anabolic steroids when you were younger Thomas?

I’m totally down for taking care of your brain. It’s important to keep your brain healthy.

Methylated multi vitamin

To everyone who says his content is the best yet … have you not been watching since the beginning? 2020/2021 Thomas content was on top of his game - last few years the content has gotten so repetitive, I feel like nothing is original anymore … when he posts as much as he does he has no choice to simply rehash the same content over and over. He is still a great resource if you are new to him but advice would be cut back on the content being put out and focus on bringing originality back.

Wow. So more fruit juice and no Sugarfree Soda? I totally disagree. My glucose levels were going through the roof with juices and all that fructose is terrible for the body. Switching from two glasses of orange juice to Diet Coke improved all the factors including reducing belly fat and a fatty liver!