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!

Fasted cardio + high protein + 16/8 if + weight training

I have found that going for a short walk after a meal makes a huge difference in digestion and overall feeling too

Was 223 in February. Been fasting regularly and adjusted my meals with functional based workouts. Currently at 209 LBS

Down 63 pounds in 3 months. Eating chicken and veggies twice a day. 1230pm and 6pm. Fasting from Saturday night to Monday night (48 hours).

I eat most of my calories when i break my fast at 2 pm, but reserve an extremely satiating 330 calorie final meal for 7-8pm. 3 eggs and 110 grams of good culture, 4% fat cottage cheese. It's also 32 grams of protein. I'm never hungry going to bed around midnight.

Hey Thomas - I’m a 27 yo former athlete, but gained about 50 pounds of extra weight since Covid for a variety of reasons. I’ve watched A LOT of your content the past few months and do my best to cross reference any hard info you throw out there. Anyway, you’re the man and I really feel like I’ve locked in a diet and lifestyle that’s enjoyable and sustainable for the long term. Since February, I’m down 30 lbs and feel better than I have in a long time.

Dude, I know you trying to put food on the table and get some clicks but holy crap you pump out the videos. Hardest working you tuber out there.

Hey TDL, been a long time follower. Really appreciate you moving into new topics beyond Keto and Fasting. Great informative videos.

Helpful info Thomas! I’ve been using the 14 10 fasting schedule for the past 2 years and the differences are very noticeable.. human body loves time to clean and detox js

I know an old man who was round with legs. He couldn't walk more than a couple of hundred metres, was on a handful of meds three times a day, and frequently hospitalised and immobilised. The next time I saw him he was slim and reasonably active! All he had changed was that he never ate after 4 PM. He didn't change what he ate, only when.

The usual three rules to losing weight: 1. Don't eat 2. Don't eat 3. When not eating.......don't eat. Seriously though; great vid. Cool dude.

Being the only one in my family doing intermittent fasting it's great to have somewhere to go to keep up the motivation. Between DeLauer and Dr. Berg's videos (mostly), I'm very happy to keep up my routine. Since the middle of Feb (just over 3 months now) at 48 years of age, I went from 212 lbs to 167. No matter what else I did before hand I could NEVER get below 195. As far as I'm concerned, knowledge is half the battle. Thank you for keeping me informed on a wide variety of health topics!

Amen-- You said it right- We never stop eating. Thank you.. Very good advice

Thank you for this video. So far, daily affirmation practice has helped me most. After that, working toward loving and accepting myself. Lastly, making small changes that are easy to keep up and maintain.

Most confusing, hot/cold, do/don’t channel on the planet

I'm so glad about that study regarding not needing to eat every 3 hours or you lose muscle. That made it hard to fast with that mentality.

Former Marine, did alot of weight training. Got a back injury, got out, got depressed. Gained 80 pounds. Started a month ago based on your advice. Now from 221 to 213, get advice to reference.

Great info as usual! Thanks 👍

So helpful thank you!

Went from 244lb to 235lb in about 1.5 months. Eat less junk food, long walks 5-7 miles per day, no beer or pastries (I work in a restaurant) and no soda. My goal is to get to 225lb by the end of July

Hey Thomas what do you mix that powder with? A2 milk, almond milk?

Hola das muy buena información nutricional gracias por tus enseñanzas bendiciones ❤

What an amazing video, Thomas. Gonna give it a go ❤

High lunch and tapering dinner is helpful. Thank you

Hey thomas, appreciate the videos you have been pumping. Quick question, this is taking into consideration people are doing normal hours, morning 9-5z What about people who work overnight, and they sleep during the day ? Like workingn 10-7 morning. Sleeping 10-5 noon ?

My mom used to say, eat like a king in the morning then eat like a peasant at night. It’s crazy people pay for information like that.

I fast between 18 to 24 hrs! I usually eat. OMAD or two meals! Yes I lift while fasting! I eat my bulk of calories for dinner! Lint yesterday I did a 24 hrs! Thank you Thomas for another great vedio

🔝👌💯 Pure gold speech from our European standpoint 🇧🇪

Thank you brother ❤

Omad+ very heavy fasted weight training every 3-4 days+20-30k steps a day+ high fat high protein no carb or super low carb under 20gs only whole food diet. This protocol lost me 80lbs in 100 days Jan 6th 2024 to April 12th 2024 now I’m down way more got 20 ish pounds to go but I’ve switched to muscle building/fat loss and it’s working great also started a 48hr fast once a week now.

Hey Thomas I have a question. Does Ryze mushroom coffee / mushroom matcha break my intermittent fasting?

Interesting, so eating earlier and not disrupting sleep is more may be more important than we have though when it comes to compressing feeding windows. Sleep is ridiculously important for improving all cause mortality(see Matthew Walker’s why we sleep). Poor sleep leads to diabetes, heart disease, metabolic disfunction. Damn it, I find it easer to not eat as much earlier, but I need to try and flip this. This is why Bryan Johnson doesn’t eat after 4pm(he’s also an early riser), it kills his heart rate and subsequently his ability to fall asleep. Good stuff as usual!

Say Thomas, or anyone reading this that may know, I've lost a lot of weight recently and have a loose skin situation going on. I saw a video recently saying that intermittent fasting can help tighten that up. I'm hoping to maintain my current weight, I've also heard loose skin can rebound upwards of a 1/4 inch a year if I keep the lbs off, and if intermittent fasting can help, I'd give it a shot. I have no interest in extreme type day or days at a time without chow, but I could definitely do two meals in a 4-6 hour window. Thanks.

I hope everyone can watch this video and apply it effectively. Wishing everyone happiness and peace

10.000 steps a day, favorably fasted + weight training and kcal deficit. Boom

Intermitted fastening is definitely a solid one tip for weight loss.Typically not eating after 7 in the evening should be enough for most. Great vid as always!

Easily my biggest hurdle is working night shift. Ive fasted for years, normally 16/8 or 20/4 but not getting good sleep seems to ruin any efforts I make

Been trying the warrior diet with mostly keto/carnivore dinners 3-4 hour feeding window and it works wonders. First week lost 6lbs .75 was probably glycogen stored in muscles which means 3lbs was water being released so 2 real lb of fat and 2 second week too. Not thinking of food during day lets you get more done and I've been lifting and exercising as hard as before. Sleep is sadly about 30 mins less per night probably have higher cortisol.

This may be one of the most valuable of your videos. I don’t think anyone has identified this as a central cause of American obesity: we never stop eating. For myself, at 5’2”, 173 lb, even a low-carb animal-based woe combined with 3 days of working out has failed to result in fat loss for me. And I’m not a snacker: I just like my 3 squares. I just started on a fasting schedule that seems doable for me, and it’s 2 meals a day-one in morning, one in afternoon. The afternoon meal is a big one. I eat nothing after 5 or 6 pm, then on Sunday I stop after that second meal and fast 24 hrs until Monday afternoon when I have one big afternoon meal. It’s based on a plan of Ben Azadi’s, although he seems to think it possible to squeeze 3 meals into a 6-hr eating window, which wouldn’t work for me. I’ve only done it for 2-1/2 weeks, and lost 3 lb first week, nothing second week. I’m going to have to shrink the size of those afternoon meals, I think. Anyway, thanks for clarifying the issue of eating patterns that are better for the body.

Thankyou cause im restarting my weight loss I always lose the weight gain it back it’s a bad cycle will now allocate majority of my meals early in the morning cause most of the time I eat late cause I’m never hungry in the morning

Another great video! But the OCD/ADD part of me kept getting distracted by the white fuzz on your right shoulder/chest lol

The old adage: breakfast like a king, lunch like a prince, dine like a pauper. My mum was saying that in the 70s

My wife has tried everything and never lost weight. She used every reason in the book, she then started using weight loss jabs and I’ve never seen her happier in my life. She’s lost 30+ pounds without going to the gym (which she hated).

Exceptional explanation of our gut function

This was so helpful. I never sit down for a meal I just pick all day.

If you go to have a lunch in Italy (especially rustic places, countryside) the menu consists of antipasto (appetizers, cheese, salame, pieces of bread), primi priatti (first course, huge bowl of pasta, lasagne, gnocci etc), secondi piatti (second course, meat, fish, eggplant, stuff fried or grilled, with side of potatoes or vegetables) and dolce (dessert, like tiramisu cake, ice cream). It is absolutely massive amount of food. If you are not accustomed, you wont survive an old school Italian lunch - your gut will reject so much food.

Could someone tell me what the effect on blood sugar the sun warrior active protein shake would have?

What would you suggest for people who have to do shift work? 2 days, 2 nights, 4 off.

This so called "fasting" is nothing more than those of us old enough. .forgot about. We didn't eat all of the time. We didn't have foodie joints and Walmart with processed snacks and sugar drinks stacked at the entrance. It's all about the insulin. Watch cardiologist Dr Pradeep Jamnadas video or Dr Jason Fung.

Great information. Thank you.

If I have an empty stomach when I go to sleep-I will not sleep well at all. Eating carbs before bed almost always helps me sleep. Everyone is not the same.

*thanx Thomas for the info...i will be 'trying' the 8-2 window tomorrow. wish me health!!!* 🙏🏽⚕🤞🏽

Also is true that if you eat enough protein you can go trough a fast without problems. Right now I’m fasting because I can’t think on eating when a had a great dinner yesterday.

We're always snacking! Speaking of snacking, I created the first exercise snack app. Can I talk with you about it, Thomas?

Which active blend shake is Thomas recommending here - he doesn’t specify and there are dozens to choose from. Does anybody know?

I tried Sun Warrior protein poweder. I wasnt crazy about it. True Nutrition is cheap and tastes really good. Good video. My sister and her family eat all the time. One is a marijuana addict ,so, thats her problem but the whole famiky doesnt stop all day. I said to them that they eat too much and its not good. Guve the body a rest.

Well, I worked my way up to a 24 hour fast. Results: a severe gout attack. I could not walk and was essentially bed ridden with my foot elevated. When the gout occurred. I broke my fast. After a few days I could walk and I'm slowly increasing my walking time. But I'm now a bit shy of fasting again.

As someone whos on their feet all day doing physical work, I have a hard time eating a big lunch. Its hard to get back to work if you're overfull.

I guess my breakfast IS my lunch or perhaps it’s the other way around. I don’t eat breakfast. I find it hard to. But I break my fast with a bigger meal, a lot of protein but I’ll try to eat smaller suppers. I eat now usually 3 times a day. I end of having some snack at night usually with a lot of protein but I want to stop eating earlier. So perhaps I’ll break my fast a bit earlier and not have too much then have a bigger lunch and small dinner. Thanks Thomas!

I have been eating OMAD from 5 to 6pm and go to bed at 11. Do you think I should eat earlier or is that early enough?

i end up eating once a day at night around 7pm.. because at morning, i drink my protein drink and go to the gym to train jiujitsu.. after the training, it's around 12pm and i'm not hungry until 6pm.. my meal at night consist of: lettuce - 4 leafs kale, - 1 leaf spinach - 1 leaf thin slice of carrots - 7 slices thin slice of guava - 1pc spanish plum - 4pcs thin slice of apple - 3pcs thin slice of pear - 3pcs pomelo - 1pc tomato - 1pc avocado - half slice papaya - around 5-10g walnuts - 10pcs (below 10g) boiled egg - 2pcs (80g total) 3 slices of bacon (around ~70g total) 2 slices of wheat bread (22g carbs, 9g fibr, 8g sugar, 4g protein, 1g fat) coated with peanut butter (6g carbs, 2g fibr, 3g sugar, 7g protein, 16g fat) cow's milk (4.8g carbs, 3.3g protein, 3.6g fat) i eat in this order: - i drink 1tbsp of apple cider vinegar in 1glass of water - then i eat the leafy vegetables - then the plums - then the guava - then the rest of veggies/fruits/nuts - then the bacon and eggs - then the coated bread - then the milk i feel like it's pretty heavy meal, but i only eat once or twice a day.. if twice, only 1 bread and 1 egg on each meal, and the bacons are eaten only in 1 of the meals.. other mentioned foods are the same amount on each meal.. I'm not sure if that meal composition is considered heavy if eaten at dinner time (7pm).. please advice.

How would a seasonal bulk individual 7/12 months of the year combat this? Usually pushing 5.5-6k calories a day

Not so convinced about the mediterranean diet described in this study...usually you have a small breakfast (coffee with a sweet like a croissant, brioche etc.), i.e. 400-600kcals, so the bulk of the calories are coming in later.

goes to prove that old saying, eat breakfast like a king, eat lunch like a prince, eat dinner like a beggar. I do that, along with carb cycling and pseudo intermittent fasting. has been going well, I've dropped 130 pounds in a year and a half 45 LBS to go to hit my goal of 170.

So, how does this explain the mediterranean higher calorie at night consumption (which you actually mention)? We know mediterranean cultures do the best health wise.. Did I miss something? Maybe I was distracted when you said it.

I have tried to eat savoury in the morning and it just makes me want to omit.

Good information but there are also studies that show it doesn't matter when you eat your calories. I have ate my dinner 1 hour before bed for years and I sleep better with sub 10 body fat. We are all biochemically different in how we respond to things, so we need to be careful turning studies into absolutes.

It's because David Sinclair, Louis Corona and yes...Bryan Johnson that I eat more and more plant based (I was already Vegan for the animals). I know not all of them claim to live plant-based for the anti and reverse aging benefits, some of them do though. But it happens to be that everyone who is busy with anti and reverse aging and has great results is living a plant based lifestyle. I haven't felt better since I became plant-based, although I am not 100% committed.

Gaining weight or slimming down: It has been proved in controlled studies, that it's the CALORIES during the day that matters - NOT when the calories are consumed !!!

There are so many publications in reputable journals showing that toxins also cause insulin resistance. It’s feels so much harder to stay healthy and energetic nowadays.

I don't know where their life expectancy is but I was raised by a Spanish mother and have spent a fair bit of time over there, and let me tell you they do not eat the bulk of their calories early in the day, on the contrary. They eat a light (often sugary) breakfast late before noon, and their dinner / main meal is very late at night, never before 9PM, and is usually quite rich in fats. I was raised in Canada so 9PM became 7PM but still, eating earlier at night was the biggest challenge I had to adapt to when trying to put my insulin resistance into check.

I'm a third shifter, i work from home and able to work out during the night. eat one meal a day usually a ribeye and frozen zucchini from my Garden, i get up at 7pm and air fry my steak Can you give advice for 3rd shifters besides change shifts

Its so funny, seems like years back we were told to snack during the day to keep from eating so heavily at meal time.

The reason people feel tired with a big lunch is CARBS. It spikes your glucose which spikes your insulin and makes your body work over time to deal with that. Also you're not burning fat during this period of time. Carbs are good fuel for short term bursts like working out. Fat is sustainable for longer periods of time so you can go longer without eating. I'm down 50 lbs in the past 8 months while putting on muscle. I do low carb, high protein, some fat. Intermitted fasting a few times a week. I walk for 10k+ steps almost everyday and do resistance training at home with bands 2 times a week. That is it, and weight is falling off and feel better than every before.

I use psyllium whole husks by Yerba Prima. And add that to my protein. Just an idea that’s not that expensive.

Does this apply equally to women as men??! I’ve read most of fasting studies have been done on men vs women…?

If I eat at 7PM, or even at 8PM, and I go to be at 11PM, and sometimes at midnight, somewhere around 9:30 or 10:30 PM, I get very hungry. I don't mean I want a cup of tea or a small piece of fruit; I am referring to strong cravings, real hunger that will NOT let me yield to the notion of sleep. Not until I eat something, at any rate.

OMAD Carnivore. Worked for me like crazy.

My mother's side of the family are German and they have always eaten their main meal at mid day. It is much easier on the digestion! Big meal at mid day and light meal in the evening.

Fasted cardio is good if you have alot of fat to lose. If you are already pretty lean and want to get ripped, avoid morning cardio because you will lose alot of muscle, even with protein. Just walk 10 to 15000 daily steps, and it will do the trick.

Hi Thomas ,what can I do I'm not able to walk, bone on bone knees and venous insufficiency, bad hips. I have no problem fasting, I'm not to bad at 1 or 2 meals a day and I don't eat until 12 or 1pm and am ketovore. But still not losing weight. Please help thanks and GOD BLESS

I would like to eat less meals however my sympathetic nervous system is damage due to high dissociative cptsd meaning it takes 1.5 hours to sleep, and if im hungry ill never get any sleep, at most i eat 4 meals per day 2200 cal and last meal is no later than 2 hours before bed, if the last meal is later i cannot get to sleep and that ruins everything

This seems to be an ad for IF and nitpicking it really is calories in and out, people can eat HoHos and if they’re overweight, eat less than their maintenance not only do they lose weight but their blood markers improve. Super in the weeds, also 4 feeding windows has shown greater anatomically than IF small windows

I eat three times a day, no fiber. Have been 6'6" and 190 pounds since the early 1990's.

I gave up drinking soda years ago! All I drink is water with lemon! I struggle with my weakness for wings! When I fast for 24 HR’s! I’ll eat anything for my dinner!

Unless you`re a rotating shift worker like me. It`s all out the window.

I just have one meal now. I wanna eat at home. Don’t get home till after 5 … what can u do … at least I’m 18-20 hours fasted. Lost 22 pounds since February

I only eat once a day but my gut hangs on for life... sounds like if i just eat lunch instead of dinner that might help.. unfortunately i dont have the appetite to eat twice

My problem is I quite literally do not have an appetite till about 6:30-7pm. I smash about 3500 calories in from 6-10pm and call it a night. I'm sure my sleep is a mess but can't stomach food in the day time for some reason.

I'm struggling a lot. I have binge eating disorder. It sucks and I'm trying so hard to tell myself no. Or find ways to cope.

I eat according to what time I work out. I work first shift, so it makes for me, being on a 16/8 protocol, to fast while I sleep and through my work day until about 12 noon. My eating window starts then and when I get home at 4pm, I work out right away. Then I eat my second and last meal before 7. It's not really even 8 hours, but whatever. I eat a smoothie bowl and after my workout I'll have a big omelette with cheese and veggies. An hour later...zzz. My body is using what I eat to recover so I don't care about eating so close to bed. I follow a diet that looks like the Zone, only adding extra fat as I need it for my goals. Carbs are kept to a low ratio to fat and protein grams are my at my goal weight. I eat a rotating menu, changing every 2 weeks. 4 menus throughout the year. I don't eat muscle meat. My complete proteins are from eggs, liquid egg whites, and dairy products. No intolerancess. I do eat out or splurge once a week because, what the hell...im not competing and actually like being between 12-15% BF.

I would love if you did a video on the differences between men and women diets. I know there isn't a lot of data on it. But women have different dietary needs. I am sure you can find what is out there.

In the evening though, you actually have time to make a decent meal, unlike lunch when you're at work, you might only have 20-30 minutes to eat. We need to adopt the tradition of "siesta"!

If i sleep at the day, and awake at night , ill eat at night. But yeah im fasting 20-4 lately and it WORKS

I heard over in Spain they eat dinner at like 9pm.... I wonder how their health is?

Watching this while eating

I eat lunch no earlier than 12 usually 1. Dinner at 6:30. But I go to sleep at 8pm! Does that make me someone who eats late?

I couldn't find the 20% discount link for sunwarrior

How do you measure your mitochondrial health?? Is there a test for this??