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!

1. NEAT 2. Limit fat intake 3. Consistent bedtime 4. Embrace hunger 5. Little or no alcohol 6. Prioritize protein 7. Always hydrating 8. Carbs don’t matter 9. Avoid ultra-processed foods

I love that hungry feeling. I’m 5’-10” @ 150 lbs. sometimes 145lbs. Everyone calls me a crackhead but I do so many of these things. I’ve never drank alcohol in my life. Soon will be 51. Eat to live. Don’t live to eat. Your knowledge is making us great again. Luke 9:62

Consistent sleep timing matters for me! When i was away from shiftwork for 3 or 4 months and sleeping at night instead of sleeping in the day, i dropped 20lbs without even trying. The first month or two back to shiftwork, gained it all back. My body responds well when i sleep when the sun sleeps. Messing with circadian rhythm messes with my bmi.

the real list begins and ends with "embrace hunger" this alone is the key. nothing else really matters

Sleep is key for me and I also go to the gym at the same time every weekday morning (have to adapt to the gym's schedule on Saturday and Sunday - one and two hours later respectively). I have been able to stay at 149 lbs. at 5'10.5". I don't drink alcohol at all. I walk everywhere (in nice weather 3-4 hours a day of brisk walking throughout the day) and get up and move every two hours or so as much as is possible. I swim every day and do resistance training 5 times a week. These are all effective for me.

#1 - as a firefighter, that is huge. currently now out of operations and i recognize the lack of just.. general movement throughout a given day.

Damn!! I am so glad I found this channel! Everything is research backed, no gimmicks! Plus you acknowledge when research is limited on something and may or may not be effective and viable! LEGEND!!

Shit food is shit fuel.. pretty simple

Great video Thomas I watched it twice n maybe twice more👍

Always excellent content.

Very informative video thanks. So tempting for me to go for high fat foods. Gradually trimming that back 🇺🇸 🇳🇿

Loved this video a whole lot! I do a lot of these things, but drinking wine is my bad habit. I’ve been cutting it out more and more though. ❤ Thanks for these simple reminders to stay more lean in simple terms!

This was a great articulation. I do all of these things (sleep is touch for me), but I maintain

Thomas huge fan of your channel. This video should have way more views! Great content. Just subscribed

The storing more fat from a surplus of fats rather than carbs was interesting. But what kind of fats were these subjects consuming? Because there’s a big difference with getting fat from vegetable oils or something like ground beef or eggs

Great topic. ☘️☘️☘️☘️☘️

Just track your calories and training until you get to your desired leanness. Its easier to get exactly what you want when tracking exactly what you eat.

11:37 I have an opinion that carb do have an impact in body composition (looking lean) but not because the fat storage but the water retention part. I find that when I eat carb and use them as fuel for cardio and draining all of them, I still retain water because of it (according to science 4g of water per 1g of carbs). Even when I am utilizing carb, it still change my body water composition. Please Thomas, can you tell us a little more about it?

I went from 12-14% bf to 4-5% bf just from watching Thomas’s videos and working in his tips/techniques on diet, timing of eating in and around my workouts, and sleep. Wasn’t trying to get sub 10, just ended up there and just being consistent. Thank you Thomas!!! 🙏🏼

Used to be overweight in high school (165 pounds). What helps me at least stay in the 120s-130s range is walking more, chores, scooping very small amounts of starches or grains (when I have to eat them), focusing on protein, and drinking water when I’m thirsty.

Oh my gosh! I have always used the movie wally as an example for my kids! We are becoming that as a country!!!

Wow Thomas great new prospectives!! Last time I tuned in it was mostly Keto 👍 people just need to understand that you will constantly be tweaking your diet especially as you age

I'm 43 and still under 10% body fat, I have high natural protein eggsz fish and chicken, oats in the morning and a lot of protein after working out, I do calisthenics and compound lifting twice a week squats and Deadlifts, I sleep from 1am to 9am

Thomas! Completely unrelated but you were in my dream last night lol! I had gone swimming in a brackish river and gotten bitten by a shark and you were running by. You said that by controlling your cholesterol levels they wouldn't bother me on my swims anymore. Then you stuck your foot in the water for 8 minutes to prove it 😂 I guess that's the result of watching your videos and going over my diving books before bedtime lol 😂 Love your content buddy!

I think I need to sleep more, my sleep if often broken, Very true about hunger, great video

Facts.

I gained some weight up to 196! I used to be 160! I ran alot up to 16 miles! Then i needed hip replacement! I still go walking! While fasting! I’m finding it it’s getting harder on me walking fasting

I have a sleep schedule, prioritize protein and dont drink but im hardly at 10% body fat but i do look lean, though.

I don’t think NEAT is burning 1000s of calories unless you’re including BMR

Unfortunately my sleep hours jump around due to shift work. Would love advice on how to mitigate this impact

Should say MEN not “people”. Women under 10%body fat is rare & nearly impossible.

I am paranoid about getting a kidney stone. What diets help to avoid them while still building muscle?

Thomas has come a long way, from being a hard-core keto guy who used to vilify carbs, to saying that they don't really matter much.

10-sub 10 for 6 yrs now. I do try not to get hungry though.. Other stuff yes. Is protein powder a processed food? Sort of achieves one point but violates another...

Thomas has amazing bicep genetics, they basically start at his forearms! Long muscle bellies as they term it.

Can you do a video all about macros?

There is always a cause and effect to life. If someone adheres to a routine bed time then they are very likely just as disciplined in other areas of life. This includes meals/nutrition and working out. The same with drinking water, while I acknowledge the health benefits of water, it is also a zero calorie drink that adds up to a reduced calorie intake. Anyone who is below 10% has to be a very disciplined person.

I find that if I wait until I am hungry to eat, I waited too long and lose weight(which I maybe don't want). I am also struggling with crashing a few hours after my workouts and am experimenting with adding more carbs or sugar.

I’m a skinny hard gainer but I’m always under 10% BF. I drink lots of water, sleep well, I move a lot, love my black coffee and love pickled food & sea food YUM!! Btw I’m 36year old pharmacist.

It slowly adds up then it’s like an avalanche 👍

I lost 18 kgs / 39 lbs when I did OMAD. No macro counting or weighing anything on a constant basis. The key was to find what would sustain me for 23 hours without kcal intake. NEAT, with resistance training WHICH IS A MUST and no specific cardio was done. It worked for me - but there is no guarantee it would work for anyone else. When tracked which was rare - my intake comprised of 60% fat and 20% each from carbs and Protein.

Great points, but I disagree with #8(

Extreme low body fat ie under 10% is eerily fascinating, but not a great idea long term, especially beyong 50. Dome videos are starting to sound like a buff pro-ana channel. Thank you for the caveat around carbohydrate & metabolic dysfunction.

Ya, my last binger hurt me bad (have had 3 total in my 7 month journey so far) and what you say about storing 95% surplus of fat really hit home. It took 3 weeks of my normal ketovore OMAD along w/ 4.5 day fast to recover from a 5 day binge and I actually didn't go super crazy on just carbs in the binger, it was high fat stuff too like whole sticks of summer sausage and of course eveyr carb I had was loaded w/ fat too and I think i gained about 10lbs of fat, if not lil more. But ya, live and learn =D Part of a 250lb body recomposition journey. Bumps on the road, but i'm glad it happened actually cuz the previous 2 didn't hurt me. (I guess super newbie muscle build/fat burn gains) so I was under misconception I could get away with it more than I can. As always, Thank you Delauer bro for all the primo info =D One thing I have 100% stuck with is no Alchohol =D Ive only drank 1 time (Ironically it was this last binge, I pounded a 18pack of 16 oz Keystone Ice lol)

Embrace carnivory and you dont need to embrace hunger. Minimize carbs, eliminate plant oils, embrace animal protein and animal fats. Under 10% bf throughout my 60s now 68. Sleep is consistent thanks to minimal carbs and alcohol. 16 hours no food daily and exercise often.

I love healthy hunger pangs. They feel so cleansing!🎉

Biggest human trial began in the 70s when we were told to eat more vegetable oils instead of saturated/animal fat. Carbs and sugars haven’t had a big change (small fluctuations), smoking (in the US) has gone way down, yet diabetes, cancers, and CVD have gone up. Almost exactly along the curve with the increase in vegetable oil use since it’s in everything! Any RCTs are relatively short compared to this unfortunate, unintended one. Several groups that had almost none of these who recently have gained access to our convenient foods have had all of these previously nonexistent diseases in alarming numbers. If you like them, great.

I think there needs to be a realization that low-carb isn't necessarily high-fat.

In a week he'll post a video with the complete opposite recommendations.

To be clear, when he said non-exercise thermogenesis adds up to thousands of calories a week, I assume he is referring to the calories you burn by living over an entire week mainly. fidgeting and mowing your lawn does not burn an extra thousands of calories a day.

I just replace it with chocolate and candy and never stop moving 😂 9.4% BF at 60. Ultra Runner and SUPer. Not waiting for life to come to me. I seek adventure and keep going because there’s so much to see and do in this world 🌎. Go get it! ❤

So true about the Wall-e comment

Where those folks fat adapted that they tested to determine what stores more fat... carbs or fat?

0:36 I have always been skinny. I don't play drums but I'm constantly fidgeting my legs as if I was playing some hardcore metal on the double bass drums lol, often without even realizing I'm doing it (thanks ADHD...) I've been called out for it numerous times because it gets on people's nerves, but I guess now I'll have a mean comeback to tell then about why I'm lean and they're not ;)

I've been lucky, I have had visible abs my whole life. Been doing most of these things my whole life because I was active and it felt good! People would shame me when I was younger for not eating a super large dinner but It never felt right to go to bed stuffed. I'm the dude who brings his water bottle everywhere and it's not small. Drives some of my friends crazy but I get stressed out if I don't have access to water. I LOVE bread and am not ashamed to eat a lot of it. I only eat processed foods if i'm in a pinch and need something quick because its not as good as real food and you sacrifice NEAT calories because you don't prepare it. I love putting together a bomb meal and sending a pic to my friends. Try it out, feels good and motivates everyone. I like to only eat 2-3 times a day, I don't snack, and I spend 15-20 min prepping at least one meal daily because I like knowing i'm hitting my nutrition goals for that day and I know I'm burning calories. Recently I have been grilling one day a week and prepping burgers brats and broccoli. I keep that in meal prep containers and use it as my base then I try to add, Egg, milk, cheese, spinach, avocado, or fish, garlic, fruit, honey, turmeric, black pepper, olive oil, cayenne pepper, ginger, cinnamon and of course any type of bread I have. Throw in some yogurt and cottage cheese when you need extra and BOOM you feel like a king. Last tip. Get into making tea. For me it's been an excellent substitute for alcohol and it's a great way to supplement the spices and other powders like creatine or collagen.

H didnt mentioned coffee, even though it shows on the video's image

Would you consider protein powder an “ultra-processed” food?

He’ll I’ll be happy with %13 or 15%! Yeah it’s a working process

I know you went from a high weight to a lower one. Can you do a video on how those 300+ pounds can break down to the 200s (diet, exercise, sleep, hormones, et al)? Need a lot of motivation, as my efforts have not yet worked

Make a video about truckers cause we dint have NEAT LOL

#10 *low* stress

I constantly use the Wall-e reference.

my husband eats after 6 pm....nonstop shakes & moves...and walks & goes to the gym & lifts weights a few days per week...and runs sometimes he is less than 10% body fat...he is a restaurant owner so he technically moves a lot for his work too.

Stay hard my boys

Hey CICO peeps - slide on down to the Real Food part

Watching this whilst drinking a beer 😅

I’m about 5-8% body fat all the time, eating low carbs, newer be below 10% while doing regular diet. When I’m eating surplus of food it’s always fat and a little protein and it happens quite often(like couple of times a week before bad) and it could reach sometimes like 1.5-2 thousand extra calories and still newer go higher 7-8% fat. While being on regular diet I’ve tried everything,including reducing calories cardinally and still newer reach below 9-10%, so what is the reason? As the researches says that you store about 95% of extra fat calories? Maybe you can do this if you eat some carbs with that fat or it’s just misconception?

My short story: In middle school, I was super thin, but was stocky; I wrestled, and largely just out muscled my opponents in the lower weight classes(not that I had no skill or anything, just saying). In high school I was like 140ish, and could bench 311. I ran Cross Country and some Track in HS, but I don't think I did in my senior year when I did 311. Now, I'm in my early 40s, haven't worked out in forever, though did some labor jobs... My muscles are half what they used to be, my face is round, stomach sticks out further than chest, you know the drill. Dad died a several months ago from liver failure after struggling with type 2 for many years. FIrst, I knew you were gonna stay "stay off the booze"🤣 Even after going high fat ultra low carb carnivore elimination, I didn't loose the gut fat until the bottle went. Sad thing is, I keep cheating, not only on sugary starchy ultra-processed foods, but alcohol as well. I'm in kind of a depressive state where good food and drink is one of the few pleasures I have in life, and now life is telling me I should give those up too if I don't want it to pull the trigger of the diabetes gun it's pointing at me, so I'm dammed if I do or don't. Might as well not indulge, I guess.

There are more than 36 weeks in a year...

Clen Cycling perhaps?

When I was young, my dad told me "it's okay to be hungry." (And to always suck my stomach in. ;)

In another observations I have found that, when you feed sugar (candy and added sugar, the problem in america) thats what disturbed your weight. Nothing makes me gain more weight then coffee cream and sugar (dairy stuff) in the morning and. Few candy through the day. Infallible !

😅 on my research (surprised because omg whyyyyy?) I Found out that they don’t like to feel their stomach stretched or the food mental bliss when you eat a lot. They don’t like to seat down and do nothing. They like to move around. And say NO to everythingif if they don’t like one bit. And never eat when don’t feel hungry. This people are very integrated and obey ONLY their instinct not a meal schedule or clock. Last but NOT least they don’t like to eat before bed. If they very hungry, they eat a small snack.

Is the assumption that under 10% body fat is optimal for general health and fitness? For everyone?

I do everything in this video and am still skinny fat. I work out 5 days a week and eat no processed food. I'm even one of the weirdos that carries a water JUG. Very frustrating.

I just want to get %10 body fat! U get between 7 to 6 hrs of sleep! I lift weights everyday with pushups! Yea I start my day with Starbucks! It has to be a strong cold Starbucks! I just turned 56 in June! I’m working on getting lean! It’s a working process

I love wall-e ❤

The body doesn't have calorie receptors, it's a concept lifted from thermodynamics and doesn't apply to the human body. 500 calories of fat vs carbs is meaningless because fat and carbs are digested differently. (ref. Dr. Jason Fung)

I'm not hungry, it's just emotional and boredom. Food is entertainment and a motivator for me : /

So what you are saying is: everything in moderation except prioritize proteins

Layne Norton has said for years to the keto crew that fat converts to fat easier and they all cried about it...

Pretty sure we just did a video like this very recently or someone has that’s in this space …

Great video. Thanks Thomas. However, I believe sub 10% bf and even 10% bf is not necessarily healthy or in many cases even realistically sustainable for the general population without performance enhancement drugs. This is because you are constantly struggling with your body’s evolutionary tendency to preferentially try to store fat in case of a famine at the expense of building muscle. If you are an athlete and for your sport you need to have a certain ratio of lean mass to bf % then you may have no choice. Aside from that if your are a bodybuilder competing for a bodybuilding competition, then nothing wrong with pushing the needle to 10% bf or sub 10%. Even there, those experienced body builders who do that will tell you, it is temporary for them and there noncompetition/off season bf% is 12-15%. Most say at sub 10% they get that dead face look, there energy levels and sleep suffer, their junk food cravings go through the roof, and they suffer from low testosterone. I would focus way more on prioritizing higher lean muscle mass, and not freaking out over maintaining 10% or sub 10% bf unless you are one of those people that due to genetic or ethnic reasons tend to very quickly even with the slightest bf% increase tend to first and foremost store visceral fat over subcontinuous fat. Focusing on maintaining or gaining lean mass and focusing more on building functional strength will help you way more, not only cardiometabolically, but with everyday tasks that tax your functional strength. In addition, long term, it will reduce your risk of injuries and possibly keep you from ending up seriously sarcopenic in your old age. I say start with a DEXXA to get a ball park figure of your total bf %, and more important where most of that fat is being stored. You can have low bf% but if more of that is visceral fat and you are assessed as “skinny fat” or a “TOOFI” (Thin On The Outside Fat On The Inside), then be afraid be very afraid. While it is true that DEXXA is prone to errors and not 100% accurate for assessing overall bf%. It should be noted that no measure of bf% is 100% accurate. Dexxa can still give you a good snapshot of whether you are predominantly storing fat viscerally or subcutaneously.

If your geneticly skinny 6-10% fat is ok but if your not, its not a healthy fat % unless you’re going to compete for bodybuilding which you can shred for 3 months.💪🏼💪🏼

On one hand he says protein causes fat and carbs cause 75% less fat. But on the other hand he says protein is good for fat loss 🤔 im so confused!

😲 1:00 Fidgeting, walking around doing dishes burns thousands of calories 🤔

i eat whole sticks of butter because an alpha male chad on tiktok told me to. will that keep my body fat down?

I just ate a whole cucumber…I just wanted to share this with the world. I feel….strange.

they dont eat.

If alcohol causes other food to be stored as fat, then you should drink Vodka in a Fasted condition to prevent fat deposition 😉

Carbs will never stop fat loss even in the metabolically unhealthy as long as there is a deficit at the end of the day.

You’re confusing us. Fat stores more easily as fat, but you eat low carb to keep insulin low….so if you eat minimal fat and minimal carbs, is your (and our?) diet then to be 90-95% protein???? Explain please.

Comment for the algorithm

Personally, I think what you say about being indifferent about hunger just means you are not insulin resistant.

You could also do all these things but continue drinking and you'll still be around 15%

I am so confused

Walk during your rest times at the gym

For the algo!

A more effective way to view insulin spike: It promotes the storage of fat from carbs injested. Yes, it does impede fat loss, but that is not the primary mechanism.