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 used to really trust Dr. Mike and take his advice seriously but he lost me when he said Sonic the Hedgehog collects gold coins...

I am a 50 year old woman who started a full body recomposition 3 years ago and lost 50 pounds and put 5000 miles on my stationary bike and broke in a set of kettle bells. No down sides. No pharmaceutical regrets or side effects. So glad I did it when I did. No stopping now. I'm addicted.

Solid interview and discussion! Not only is Dr. Mike incredibly intelligent and experienced, he communicates well through a no-BS and straightforward manner. It doesn't matter if you're a life-long fitness master or a new beginner, you always get something out of these discussions! Thank you both!

I don't think people talk enough about how hilarious Dr Mike is 😂

"Don't put dbol in your salad, Debra" 😂😂😂😂😂

V-shred ad before this is hilarious 😂

I respect Dr. Mikes perspective. I’ve gone back to basics. Been undoing years of bad movement patterns. Working on my deep squats. My hips have been loving it

As a shift worker with kids who's bed time is 8/9pm when I have to be up at 3am to get a work out in, I envy anyones ability to get 8 hours of sleep in.

I really like this guy. He is not only knowledgeable about the science and training, but also insightful and plain-speaking about the normal, everyday struggles and temptations people deal with, as well as the variety of lifestyles and goals that individuals may have. I believe he's my favorite guest you've had. Great discussion!

The insomnia advice is literally spot on. I'm a registered sleep tech and a lot of my focus has been on insomnia, every single doctor has the same advice. Bed is for sleep and sex, nothing else. If you are not feeling tired do not try and force it. More important than a bed time is a scheduled wake up time as your body will try and naturally get you to sleep the amount you need.

When I was working professionally as a personal trainer at a few gyms on the east coast, almost EVERY WOMAN I had ever talked to told me the following: “I don’t want to lift weights because I don’t wanna look like a bodybuilder”. Man, I would be retired in the Bahamas if I had a dollar for every time a female said this to me. It’s also absurd. 💪🐰✌️

I usually hate ads but you put some amazing dogs in that sauna ad. I approve.

Doc Mike is the Shizzle

If you’re getting enough hours of sleep, but don’t feel rested, get a sleep study. Sleep therapy changed my life.

I honestly wish I could get my family to do just basic training, Its solved a lot of my problems with my back and shoulders that aren't linked to abuse from the corps but whenever i try they just go "IM OLD MY BACK HURTS I JUST NEED MEDS" and then get mad when the doc tells them they're not gonna see another decade

Guys! Dr Mike has his own channel! Go follow him!

🤩 .Great to see you gents collaborate for this video

Love Dr Mike and his way of presenting info. Thanks Thomas. These interviews are terrific and you're truly getting great information out there from the voices people need to hear. Well done, sir.

always a great discussion when Dr. Mike is there

Dr Mike is the man, more from him! Loved your videos bringing him on. Also the other guests you have been interviewing. Awesome approach combined with your content. Very informative

This makes a ton of sense and he makes it very easy to understand. I wish more discussions were this straightforward.

Love the direction your channel has taken over the last year , keep up the good work

Great interview and yeah, sleep is the most underrated thing for losing fat and building muscle that exist, finally an expert like dr mike said it, the importance of sleep for practically everything.

I agree with most of the things Dr Mike says, but the Sonic the Hedgehog analogy was wrong. He collects rings Dr M, not coins!

I just get so excited looking at dr.mike videos. So knowledgeable and practical and blessed to be getting all this advice

Dr Mike is so right about beginners in weight loss struggles! I’m going to do this. It is okay to get a good routine for a year before you move forward towards your goals. My struggles are exactly as he said. I’m overwhelming myself with knowledge of what to do then I can’t even get a routine and feel good about it. ❤❤❤❤

Loved this interview! Dr Mike is awesome ❤

Finally!!! My two favorite fitness people together!! I LOVE Dr. Mike!!

Loving how I got a night of terrible sleep just prior to watching this

Thomas absolutely great video and great guest, thank you!

Dr. Mike is extremely well spoken and smart!

Dr. Mike is awesome! So knowledgeable and funny. I’ve learned a ton from him in the past few weeks.

I’ve been adjusting a lot of things since finding dr mike but changing how I periodize my workout splits and volume for the week versus the session has been mind blowing.

The topics you discuss are so relevant and useful. Not to mention your delivery. Love your content!!

You both are great sources of knowledge, thank you!

Great questions, thanks Thomas

Dr. Mike is very articulate and cracks me up

Dr mike's truly the greatest in the online fitness and health space

The sleep section was amazing, love this guy

My favorite DeLauer interview! The Doc is epic - such great advice.

love these discussions. super insightful and entertaining

Brilliant interview and discussion. This content and discussion is so drastically underrated!!

Wow, never heard that in-depth info about women and their muscle, very informative, thanks

Fantastic video because everything he explains especially in first few minutes spot on. 👌💪🏽

Love Dr. Mike! Great info and advice, thank you!

Just starting my 1 year journey. Thank you both for this video

Dr. Mike has an amazing personality, funny, witty and jacked. Love what he has to say and how hes says it.

I needed this. Thanks.

Good to see you two sharing knowledge together

DeLauer & Israetel collab🎉🎉🎉🎉 How amazing is that

I bought the sauna blanket you recommended and it was great. Worth the money. My wife and I love it.

Awesome! Thank you 💪

I’ve started doing the balance test every year as an accountability measure. Stand on one leg, then put on the sock, put on the shoe, tie the shoe, then repeat, never having more than one foot on the ground at a time. Resistance training and sleeping aa best I can have made me fitter, stronger, and better across the board as far as health is concerned. I feel and perform better than I did in my 20’s now. This advice is GOLD.

This was great, Thomas!

Sleep is so important but sometimes so difficult, I"am 61 very fit, workout over 1000 mins per week and am retired so work does not get in the way but I developed BPH, so I was getting up 3-6 times a night to use the bathroom, started Dutasteride four months ago, so the frequency is down to mostly 2 times a night, also started melatonin which really helps me to fall straight back to sleep after going to the bathroom but what I found that really helps when I do my cardio workouts in the early morning is when I come back home is to go back to bed for one hour, made a big difference to my well being and also I listen to my body and when it's telling me to sleep I will also go in the afternoon too for one hour, you have to try and find a way to get that sleep, so important to your well being.

Thank you sir! subbed to Dr. Israetel’s channel now too.

Wow, just an amazing interview. Entertaining, extremely education (would not recommend listening before you sleep because you would miss valuable information. However; if you want to follow one of their examples--it gets the job done) 10/10 would recommend

Two of my favourite KZfaq channels in one insanely good 💪🏻🏋🏻

Great guest. Please have him on again for a much longer talk. ❤

Thanks for putting an ad within the first 2 min of the video. That was great.

Great conversation

Thanks guys…I’ve done a 180 .. my rockstar days was catching up …. Used to to be team nosleep😊

Love Dr. Mike!

Nice to have a truly qualified expert on thats actually accredited and qualified to give advice, nice job.

Love you both!

I am a Dr Mike STAN but I really like your videos together.

28:02 very important point… be careful how much meaning you assign to “perfect” sleep. Agree that we can only set the scene for sleep. Don’t force it!

Sleep is the biggest factor for me for sure! This was really informative and helpful, thank you guys!

It always boils down to sleep. 😢 and I honestly can't get more.than 6hrs a night on a good day. With a child with autism sleep can be a real struggle. If he's bouncing around his room till 11pm and the latest I can get up.for work is 4am. Sleep is just one if those variables I've resigned myself to not getting.

This was fun and educational, I wonder if Dr. Mike would be interested in analazing your weekly diet, more specifically, using alternate day fasting for building muscle and burning fat at the same time. Thanks for the great content as always. 😊

I just want to say thank you not just for mentioning sleep, but pushing it so hard. I lived life on 4-6 hours fo so long, felt perfectly fine but since it was mentioned so often while i have been trying to lose weight I decided to try to ensure i get 8 hours and holy shit my everything is better. It's funny because it was so gradual that you barely notice it (until its gone), but I am now on the sleep hype train, Sleep has got to be like, 50-75% of the base of being healthy. Easily the strongest foundation for yourself you can build.

Dr Mike Israetel this was great. In fact fantastic

Love this. Encouraging. I'm just beginning to weight train after spending a year or so eating better (whole foods, more protein, no sugar, fewer and fewer processed carbs)and practicing IF. He basically says, just keep going. No crazy required. This is calming. Stay the course. Eat well. Lift 3x a week. Give it a year. No dieting.

Great content!

mike is absolutely amazing! love you mike.

Visiting here from Mike’s RP channel. I hadn’t noticed how much he swears until I heard it all blanked out on here 😂. Love Dr Mike. Legend.

Thomas DeLauer you did well by getting Dr. Mile Israetel on your channel.

High quality talks ❤❤

I love how Thomas made his voice lower (not on purpose) when around another alpha like Mike. Reminded me of Chris Pratt in that Marvel movie when he meets Thor. 😂 😆 😂 😆 love you both!

I've started showering before bedtime & it is so helpful with my sleep, as aposed to listening to podcasts that keep me hanging on for ages grrrrrr 💥👍🏻

This was great, really interesting stuff

just started listening to rain on my phone myself. definitely helps

Glad I came across this... I'm starting off my lifestyle change, and I'm trying to get toned "cut". I'm 37 yrs old, 5'6 and 190 lbs. I'm chubby in the waist area. I work construction and normally tired at the end of the day. I signed up at the Crunch gym a few weeks ago, and I go in at 5am, mon- sat, for about an hour and 20 mins. I sleep at 8:30 pm. My workout history is on/off cardio workout videos for 4-5 years. My "diet" consist of salads and grilled chicken and idk how to cook.... how screwed am i?? 😅😅 I would like some input for improvements. Idk any workout routines down packed.

fantastic info

Great tips 👌

Here are the key takeaways from Dr. Mike Israetel’s advice on losing fat and building muscle simultaneously: 1. **Beginner Advantage**: Beginners to resistance training can experience significant simultaneous fat loss and muscle gain by eating at maintenance calories and engaging in regular resistance training without needing to focus on either bulking or cutting. 2. **Importance of Resistance Training**: Resistance training is essential for everyone, especially those looking to lose fat and retain or gain muscle. It provides a strong stimulus for muscle growth and helps maintain muscle mass during calorie deficits. 3. **Adequate Protein Intake**: Maintaining high protein intake during a calorie deficit is crucial to prevent muscle loss and support muscle growth. 4. **Sleep is Critical**: Adequate sleep is non-negotiable for effective fat loss and muscle gain. Insufficient sleep can lead to muscle loss, decreased fat loss efficiency, and poorer overall health outcomes. 5. **Simplicity and Maintenance**: For many, particularly beginners, keeping a simple approach of maintaining calorie levels while improving diet quality and engaging in resistance training can yield substantial body recomposition benefits. 6. **Consistency Over Perfection**: Regular, consistent efforts in diet and training are more effective and sustainable than attempting perfect, but overly restrictive or complex routines. 7. **Holistic Approach**: Combining good nutrition, effective training, and sufficient sleep forms a holistic approach that enhances body composition, health, and performance.

I got crazy fat during the lockdowns. Like 5'11"/295lbs/53% BF obese. By August of 2023, starting in mid January, I was down to 207lbs/17-18% BF. I ended up getting my license pulled by the IRS for a few months and ballooned back to 245lbs and am now at 218lbs. Both times losing weight (very quickly mind you) and adding a significant amount of muscle the first time, and a _little_ bit on what has now been a 3.5 month adventure. My bench is higher than it has *EVER* been, my deadlift and squat are both approaching personal highs, and my abs are finally visible again. The only big changes I made were *A.* Walking *OUTSIDE* 2-5 miles per day, *B* Getting 25-60 minutes of some type of cardio, whether that's swimming, basketball or an elliptical, it doesn't matter. Just something where I can get my heart rate up to 125, down to 90, up to 150, down to 100, etc etc.. *AND* making sure I get at least 2/3's my body weight in protein. I'm also resistance training, but for the first forty pounds when I was dropping from almost 300lbs it was exclusively walking, usually 2 miles/day after working up from 200 yards (yeah, it was bad, my back was a mess so I did as much as I could) and trying to do the protein thing as opposed to the frozen burritos and donuts thing. I don't want to say it has been easy, but it is easy now, and once I got over the hump and built my lower back up a bit, it was pretty darn easy then as well. The hardest part is literally getting in _enough_ protein. Browning 5lbs of lean hamburg and chicken to season numerous different ways, cooking a pound of high fiber/high protein macaroni (about $1.99/box as opposed to $1.39 so not all that expensive considering each box has 10 servings in it) along with 2 or 3 cups of long grain rice and wtv veggies I'm putting in it (usually tomatoes, bell peppers, various hot peppers, onions, garlic etc. _should_ be easy, but idk, it can really get to be a pain when you really want those two 1500 calorie wraps from Chipotle...which I still eat occasionally, and make something similar at home...but that damn 165+ grams of protein...ugh. I find myself getting full now way too soon. I'd say it is usually around the 125 grams area that I am done. I start the day with a 35 grams of protein 1/2 whey Isolate/1/2 Cassein 140 calorie chocolate protein shake and a greek yogurt with strawberries, blueberries, wtv berries, then have another 25 grams of protein shake with wtv I decide to have for dinner and I am *_FULL._* Before I decided to switch I could easily eat 3 500 calorie frozen burritos for breakfast (21 grams of protein total) and an entire large pizza for lunch (1900 calories, about 60 grams of protein), a large chicken Caesar wrap (1350 calories, 30 grams of protein) around 8 or 9 PM and still be starving when I went to bed. Now? I see the clock tick to 11PM or so and I find myself 1250, 1500, sometimes 2K calories below where I need to be to lose 1.75lbs/week. It's *NUTS.* The only days calories are a problem are days I eat out. If I am eating whole foods that *I* cook, the sheer amount of volume you need to get *IF* you are active to not be in a deficit is crazy. I have 2 servings of Ice Cream or a Pop Tart almost every night, and it is rare for me to not have at least 750 left on top of a 1K deficit. If you can put it together as a beginner the changes in your body can be obscene. The last time I could see an outline of my abs I was 6. Now I'm almost 50 and what do you know, the buggers are still there. Oh, my Test is only around 300, so to high for TRT, but right on the line for what is considered _"Low T"_ so you don't necessarily need to have crazy high test numbers, just walk, lift, eat enough protein while in a deficit and sleep 6+ hours per night. Every day, every night. Once that clicks, yeah, it is *EASY.* Longwinded as heck to tell the story, but easy none-the-less. Edit: I also Intermittent fast 5-7 days per week *BESIDES* a morning protein shake and 80 calories of Greek Yogurt/fruit...so it's typically a 16/8 I. Fast, but if you count the 220 morning shake+yogurt calories it's more like a 12/12.

Excellent common sense approach re "start by being a beginner".

This was sooooo good.

I'm currently shifting my focus to improving my speed for distance running, from focusing on bringing up my big 3 lifts. For squat and deadlift, does hitting heavy weights once a week and two other times a week do training sessions with lighter weights with explosive movements like hang cleans, kettlebell swings, is that enough or should I be hitting heavy twice?

Mike is just so great 😀

I am on Mounjaro due to my diabetes, I am down 293 lbs in one year and have been strict keto-carnivore but am transitioning to the muscle building portion of my journey . Thank you for the info

i'm a shift worker and i know plenty of folks are as well, with working all different hours and having no set schedule/routine what would you suggest to help mitigate this (and yes fatigue is a real problem due to inconsistent sleep schedules)

I agree with everything this guys says, however, I often see people around talking about people not getting enough sleep as if it were always out of personal choice. People usually look at it from a personal perspective. The truth of the matter is that those, who struggle to get enough sleep, do so because of personal circumstances, be it anxiety, marital issues, issues at work with a colleague, employee or boss, a child who might be on the wrong path in life, facing bankruptcy, a terminal illness faced by the person himself or a relative of theirs, etc. You see, life is far more complex than one might initially imagine.

You look amazing Thomas!

Pure Gold

I love this duo

Dr. Mike is SO goddamn intelligent and funny it is ridiculous! I realised in our modern world humor is absolutely essential if you want to be a fantastic communicator. Similar to Tate's approach.

Let's go!!!