KZfaq can be weird. My newsletter is a fun (and comical) place to get information. Also, Get my Free 1-Week Gut Health Protocol when you sign up. No strings attached. Just good info: www.thomasdelauer.com/gut-health

Been watching your videos since COVID-19 lockdown, down from 260 to 170 training different martial arts and getting my blue belt in Jui Jitsu. Thanks for all the GOOD advice over the years

While I agree there are influencers that mean well, there are plenty of grifters out there using their platforms to make money at the expense of their audiences. It's unfortunate

In regards to the Liver King one could argue that that absolutely was malintent. Lying to an entire audience (not that many believed he was natty to begin with) is not only disingenuous, but dangerous.

I lost 50 lbs very fast and I’ve stayed out of my danger zone for 3 yrs and consistently stayed at that lower weight I now weight train for muscle growth

I was just fed a V-shred ad. Appropriate!

Why are there two pictures of Thomas DeLauer in the thumbnail? jkjkjkjkjkjk

I love this channel. It's kept me from giving up on my health. DeLauer is the fitness GOAT on YT (imo).

You are so right about the moderation mantra, it makes you think that you can indulge in a lot of garbage, and they sum up.

Excellent point #1. That’s what I’ve always thought hearing ‘eat when you’re hungry.’ In an ideal environment, SURE!

Thomas, I've been watching your videos for a few years. It's been interesting to see how you have changed your mind, or rather, how you have broadened your perspective. I think that's healthy. I also appreciate the change in your delivery - less medical and scientific jargon. For some it may be helpful. I found it overwhelming. Also, you are doing more interviews, which I have enjoyed thoroughly. All this to say, keep up the good work. You've got me thinking, and my lifestyle has changed drastically these last 4 years. I'm nearly 70, and not without my issues, but in far better condition than I was. Thanks!

People who have insulin resistance or type 2 diabetess should deffenetley avoid spiking their insulin with carbs. Insulin spike from protein is much lower than from carbs. There is more context needed to that point.

You’re a rockstar brother ,thanks for everything !

The key takeaways from Thomas DeLauer's discussion on fitness advice are: 1. **Questioning Conventional Wisdom**: It's crucial to critically evaluate fitness advice, as some may be based on outdated research or misunderstandings of human physiology. 2. **Understanding Hunger Cues**: Modern, hyper-palatable foods can distort natural hunger and satiety signals, leading to overeating. Listening to your body's cues without considering the quality of food can be misleading. 3. **Fueling Workouts**: The body is capable of utilizing stored energy for workouts, and fasting or exercising in a nutrient-deprived state can have benefits, challenging the notion that pre-workout fuel is always necessary. 4. **Post-Workout Nutrition Flexibility**: Muscle protein synthesis remains elevated for up to 48 hours after exercise, allowing flexibility in nutrient timing and debunking the myth that immediate post-workout nutrition is critical. 5. **Walking as Effective Exercise**: Walking is a valid form of cardio for fat loss, offering psychological benefits and sustainability, contrary to the belief that it's ineffective due to lower calorie burn compared to more intense exercises. 6. **Insulin Misconceptions**: Insulin spikes are a natural part of nutrient transport and recovery, and both carbs and proteins can cause insulin to rise. Fearing insulin spikes can hinder recovery and overall health. 7. **Rapid vs. Slow Weight Loss**: There's no significant difference in long-term outcomes between rapid and slow weight loss, and in some cases, rapid weight loss may be beneficial for reducing health risks associated with high body fat levels. 8. **Role of Body Fat in Muscle Building**: Excess body fat can hinder muscle growth due to hormonal imbalances and inflammation, challenging the idea that one should bulk up before focusing on fat loss. 9. **Protein Powders**: High-quality protein powders are derived from real food sources and can be a convenient part of a balanced diet, contrary to the belief that they are synthetic or inferior to whole foods. 10. **Concurrent Training Benefits**: Combining cardio and weight training does not negatively impact muscle synthesis or body composition, debunking the myth of the interference effect. 11. **Cold Plunges and Recovery**: While cold plunges may have mental benefits, they might not aid physical recovery post-workout and could potentially hinder the inflammatory processes necessary for muscle repair. 12. **Moderation and Fitness Goals**: The concept of "everything in moderation" can lead to justifying poor dietary choices, potentially hindering progress towards fitness goals. 13. **Exercise Variety**: A balanced approach that includes both compound and functional movements is essential for overall physical health and mobility, rather than focusing solely on compound movements. 14. **Fat Consumption and Fat Loss**: Consuming fat does not directly lead to fat loss. While dietary fats are essential for health, they must be balanced within the context of overall calorie intake and nutritional needs.

I appreciate your viewpoint, Thomas! Thanks for all the work that you put in to making these for us!

I generally don't mix cardio and weights but I've noticed if I'm lifting and getting very tired, a short cardio workout makes me feel refreshed, and I usually continue lifting a little longer.

One thing I simply can't do is exercise when I haven't eaten. I get shaky and sweaty and I can feel my blood sugar tanking. I do vigorous exercise like mountain biking and I've never been able to exercise on an empty stomach

This is one of your most informative vids yet and addresses a lot of questions ppl have about nutrition and fitness. More of these, please!

One good piece of advice about "eat when you're hungry" that I heard recently is to remember that your stomach tells you when you're hungry, not your brain. Now whenever I get the thought that I'm hungry and should eat, I always check whether my stomach actually feels empty before reaching for a snack.

Thank you for saying we can work out while in fasting . Cause that’s what I’ve always done that . Recently I’ve heard to eat a banana or something before which I don’t like to do cause I’m not hungry in early morning

Ooof, you just served me some hardcore knowledge I didn’t want to admit I was doing. Esp about the “moderation” thing. Thanks, brother. ❤

I lost weight fast. It helped me notice a difference in mobility and energy and it helped me not to go back to where I was. I would recommend quick weight loss.

everything in moderation, including moderation! intelligently put!

Yes: grelin would have me eating too often too! Yes: my cells don’t recognize a deficit when I fast so working out fasted is perfect! I can’t walk because I have a destroyed ankle so I ride my bike.and swim I eat fruit on an empty stomach before I take a bike ride. My insulin sensitivity is boss! I lost all my wait in two weeks and have kept it off. I lost 15 pounds last summer and a fellow I hadn’t seen in a year noticed my weight loss 9 months after I lost it! I had forgotten I’d even lost weight. But yeah loading it fast worked for me Yes I bulk up on protein for a week before my long fasts. I just completed a 90 hour fast with all my muscle protected I use powdered milk as my protein powder. It’s bomb because I have to stay off my ankle powdered milk is fast and keeps me off my feet I always mix up my HIIT with bike riding. Up hill I’m using every muscle. Flat riding easy peasy for cardio. I see more benefits! At 54 I’m ripped trim strong flexible and energized! Never sipped on amino acids. But I fast a lot and the HGH protects my muscles I used to cold plunge all the time and now I just do a little l mini splash for exhilaration I never drink alcohol. 21 years sober. No sugar no flour. Ever. Years and years without. I’ve lost the craving by abstaining! I hang upside down from my knees from a chin up bar and I do adult monkey bars. It rocks! I love how fun my body is!

Big fan off this guy, the trainer's that last on KZfaq are the ones that tell the truth n don't try sell U a gimmick. Thomas is the best thanks for all the info it's been so helpful n Il always follow

Ugh! I love this man! He’s sooo amazing.

You are just the best T-Rex.......great advice all the time. My go to. Thank you for your ongoing care and advice.

That was the single best video you have ever done. Thanks

hands up, yes I am foul of beliveing a lot of this advice, especially the "eat when your Hungry" and "fuel before the work out" It's so important to have coach like you Thomas. Thanks

A moderate amount of Alcohol is zero alcohol

Thank you, Thomas, for all that you do.

Great advice Thomas!TY

Great video, Thomas, thanks.

So true on #12. Love your content

I've spent years on KZfaq listening to fitness influencers. And your advice has been the most consistently right and best advice for me. Thank you.

This video was really good and really helpful. Appreciate you, man.

Man, you're the best. I really appreciate you info and time. Thank you.

TDL, I really liked this video! One key takeaway is the ditching of my BCAAs and moving over to EAAs. I'm going to look for your video on that now!

Consistency in reliable knowledge 🙌🏼

Love it, you da man TD!

Love the info!

When I was YOUNG and quite HEALTHY, I used to say that my body TOLD me what I needed. This included urging me to exercise if I'd been unable recently; craving an actual "whole food" when hungry; and if I didn't get the right sleep at night, my body would go nuts! If I could just go lie down 10 minutes, I would get back up and feel alive! OH! and when eating, I NEVER tried to fill up on food. Even under 10 years old, somehow I knew to stop the moment I wasn't hungry. I was puzzled that people were amazed at this. One thing: it seems that the majority of 600 pound folks who strive to lose 50 pounds per month wind up having their gallbladder removed. Is there a reason?

Thomas you’re an incredible human being thank you so much for being a real life influencer and being so real and honest. You are doing incredible work even just being the living example that you are. Thank you so much for always providing your information!

RE: concurrent training; I’ve always thought the point was working to failure, so throwing cardio (separately or via circuit training) gets you to failure quicker and makes your workout more efficient.

"Maybe a little Cavalier and might be little bit negligent at times"

Love your channel and content so much, you have helped me and many others. As a trainer, I want to throw in a caveat to the idea of rapid weight loss. It must be very safe and controlled. I had a client who came to me at 350 and wanted to be 250 in 6 months because his brother had done it. I asked him if is brother had knee and back issues and he said yes, and that his brother needed knee surgery. That said, I don’t think you are advocating for rapid, unsafe weight loss, I just wanted to make sure everyone goes through this in the right way that works for them. My client lost the weight and was very happy and safe!

Hi Thomas thanks for another great video. I didn't realize you live in Monterey like I do, love it here. You should try out spacemilk protein powder, it's cell based, very pure great for people with allergies

Thank you bro, this is all shit I had to figure out myself. Should help alot of people

Your videos are so good dude I watch every day

Thanks Thomas, I think we all have to find what works the best for us individually. At 63 now I have added more protein and strength training to my game. I have really made some good gains.

Great vid, on point. Thanks

Your right ❤

I agree on the not agreeing to everything in moderation. Its a slippery slope, 1 desert makes it easier for another. Maybe some people have super will power but I notice its just easier to cut some things out completely. I personally still enjoy some things but not in moderation, as exceptions. One time things for special events in a controlled situation.

Fitness influencers are a whole lot better than your typical clueless MDs.

walking out in fresh air and in nature is also a great stress reliever, you will lose fat just from reducing stimulation

During the 90's a supplement company did some "studies" and basically invented the concept of the "protein window," which very conveniently their supplements could be used for.

thank you for mentioning the cold plunge. After doing hundreds of them I have stopped because it triggers too much of a cortisol response for my already stress-prone body. I think people are overlooking this seemingly harmless practice.

Your videos are the first notification on my phone ❤

Best plant protein powder? recommendations please Unflavoured pea and/or rice?

Love this point of view especially #2

Good video 👍💪

Loved what you said “We cannot just look at the thermodynamics…”

❤ thank you 🙏

That’s an amazing video. Spot on 🎩🎩

Hey Thomas, I wanted to ask a question about Intermittent Fasting. I'm trying a 17:7 intermittent fasting between 9 pm and 2 pm (next day) 3 days a week. You did mention that its important to exercise during the fast. Is a simple walk ok for that? I usually don't have time to do cardio/resistance training during that time. Does a 1 hr walk do a good job in preserving muscle during IF?

Thomas I really hope you get to 4M+ subs this year!!

i think #5 is definitely a big one; diet and nutrition seem to have demonized insulin spikes in general over the years

Stop and think. Long before civilization. Long before modernization made food so readily available. Long before agriculture and husbandry. Humans went days without significant sources of calories. Our bodies developed to thrive in this environment. This is the reason our bodies store excess calories instead of simply shedding them as waste. But it only stands to reason that if you keep putting more calories into your body than you burn, then you will only continue to increase those calorie stores. You will never deplete them. Thus, you get fat. Body fat are those calorie stores. If you don't use them, then they stay there. Sure, there are some optimizations that can be made. There are some regulating factors that stem from medical issues. But at the end of the day, calories in vs calories out still rings true. Not spiking insulin is about managing blood glucose levels. The idea is that spiking blood glucose often leads to insulin sensitivity issues long term. And then that leads to T2DM eventually. Which leads to a plethora of other issues. Here's the thing though. If you are eating a "healthy" diet and utilizing something like time restricted eating (IF), or just not snacking all day everyday, then you are likely not spiking your insulin more than is natural. Thus, you aren't really at danger. It's the people who are eating 5 big meals, with snacks in between, all of which are highly glycemic, putting them on the blood glucose roller coaster - they are the ones that are eventually going to have issues with insulin sensitivity. Just like drinking too much NNS (non-nutritive sweeteners) can lead to leptin sensitivity issues which can lead to insulin sensitivity issues. You overwork the system and it starts to not work properly. One thing I'd really like to see influencers start pushing is this idea that we need to give our organs a chance to recover just like we give our muscles a chance to recover. Every time you consume anything, you are putting your organs through the ringer. They need time to recover. This is why IF's benefits are so great. IF isn't a weight loss strategy. It's a body recovery strategy. Yes, you don't reach autophagy in IF, but you do give your organs a rest. Couple that with extended 72 hour fasts 4 times per year. I'd like to see more light shown on NAFLD (Non-alcoholic fatty liver disease). 75% of American's have it. Almost none of them are aware they have it because traditional doctors don't screen for it. Why? Because it doesn't exhibit symptoms of its own. But it leads to much worse things, like insulin resistance, which leads to T2DM. Once T2DM is diagnosed, doctors treat with insulin. Since insulin makes NAFLD worse, they refuse to screen for NAFLD because they don't know how to treat both NAFLD and T2DM at the same time.

I think it was Mike Mentzer said if you can't carry on a conversation while you're running then you're running too fast.

A little cavalier… I see what you did there 😂

You're AWESOME, THOMAS!! ❤

Hi Thomas, on my health journey and wearing a glucose monitor and notice that my glucose levels go into the gutter when I do long walks but are far less affected than when I am doing resistance training. How does calorie burn and glucose levels interact or correlate? Am I burning more in a low glucose state? Did I burn all that glucose in my blood up for energy? Did it just go into muscle and it's in the process of being used? I can feel my low blood sugar so much more clearly now that I can see the numbers and align to my proprioception(Sensing how i feel being in my body if that makes sense ) ?

To be fair, if you don’t eat highly palatable food and you’re metabolically healthy, you can use hunger as a guide. I never count calories and I have visible abs, but I rarely eat junk food. Also I used to count calories so I at least have a good idea of how much is going into my body. I also practice portion control even if I don’t count calories.

I love having a protein shake after a workout. And definitely doesn't put me off dinner

Could you please do a low histamine how to start keto tutorial like getting on for a week to get started it would help traumatic brain injury people like myself that can’t retain information. That way I could watch it.

Hey, i seen an energy drink in the thumbnail and it wasn't even acknowledged... but great vid just reiterated alot of info other channels have

Walking does help me. T2D and I should walk 10 minutes after every meal to help glucose level. But it is true that I cannot get my heart rate level up high enough walking unless I go for a 1-hour walk outside where it's not totally flat. My knees don't let me walk that fast. So when the spring and summer come I supplement with bike riding.

I absolutely love love kinesiology information mark exclamation mark usually when I watch your videos it's just to cement what I already know but I still really appreciate you you personally would love to work with you. I've lost over 300 lbs and I am in a wheelchair in a wheelchair but I never stopped exercising or learning!! I do appreciate you and you have taught me things before

You are the best

Great video Thomas, as usual :)

When I fuel before training my performance is worse cause am used to fasted workouts.

One man media machine.

Hands down best advices... I'm saying this not as a complimant, but a fact. Thanks bud!

Out of everything -- the one thing that I hate the most is "everything in moderation." Where no one can define "moderation." If I normally drink 12 beers an outing, is 6 beers then moderation? I don't normally eat candy, but should I start and just keep it within "moderation"? Everytime I hear this line, I just roll my eyes. It's simply a non-answer and a cop out response.

If you do isolation exercises, you can often do like 5 of them at the same time and it still uses less energy than a compound movement. I literally never heard anyone mention this. One for one of course the massive compound movement is going to win.

Great video

I fell in love with functional kettlebell and heavy club.

Yeah this is true, except for one thing When doing insane cardio whilst holding heavy weights, this form of exercise is dangerous, but makes you really strong, you won't grow size but you will get stronger and leaner. Growing size is about more food than, and cutting cardio out as too much cardio well, what your burning via cardio, cardio burns all over the body but this guy knows that. Also he knows that changing your type of workout each day will net you faster results because it confuses your muscles into changing forcing a more quicker response to shape. I don't know the exact science behind that only experienced it myself every single time I went gym. Regarding fat I guess eating fat will only burn that fat if you have 0 carbs 0 proteins fat being the only source of energy it will burn fat, but when is anyone on 0 protein and 0 carbs? Your body uses carbs first but will also burn from bits and bobs from proteins and fats too. That's what I've found that protein converts to sugar carbs convert to sugar and your body will then use that as fuel. Personally I think that the body uses up energy differently to other bodies based on metabolism, what you eat, what carbs, fats and protein levels you have inside you, your exercise level, and carbs being the generic typical 1st source of energy your body will try to burn off mostly but may still use fuel from proteins and fats, eating fat only adds more fat I doubt anyone is in a true ketosis state 0 proteins 0 carbs, you would be leaner than a stick when you eat fat but you would be soft all over, and if your not exercising or your metabolism is low you may even gain fat in this case lol. Finally want to say if you eat clean, and under your daily calorie burn, you going to lose weight and look great, adding exercise to that would just make you look like a fitness person. I maybe wrong, you may think I'm wrong, but this works for me personally.

Awesome... love some good myth busting.

Thank you for this video. I really don't get enough protein. I struggle with it. I would be surprised if I got 40 grams a day. I'm trying to and whey protein to remember to keep doing it.

C4 tastes great love them, also hilarious to have a Vshred commercial as an into 😂

9 new questions. Is it true that eating close between meals (healthy meals) elevates insulin beyond healthy levels because it continues to go up before it gets to baseline? Because sometimes there is such a small window of feeding and nutrients must simply be consumed. Would then be a big OMAD better insulin-wise and nutrient-wise? Is it true that coconut oil is handsdown bad for our health? Are most fruits then nowadays simply not benefitial? Are simply boiled legumes good o bad? Why do some say they are just so bad? Whats your take? Is carnivore diet really better for humans than vegetable rich? Some say that from all things glucose will be made. Would then even fats, legumes, veggies, nuts, seeds, and protein become risky if plenty in diet? Is glucose then correlated strictly to the amount of calories something has? Would then a fat rich diet which is not keto, contribuite to insuline spikes? Some say yes, and in other places no.

"I dont think people have malintent, I dont think fitness influencers are being malicious or manipulative.." Except V-shred. V-shred is all of those things

Love sun warrior I met you in 2020 fit expo at the sun warrior booth 🔥🔥

Curious if you have an opinion about the cross legged/to standing test I’m seeing all over the place? Is that a legit way to know if you’re going to live a long time or not?

Sigh I can't afford sun warrior but it is my favorite brand. Felt better on it than other brands

You are being kind. Many would shovel shit to their viewers if it would somehow increase their views and bottom line.

Thomas o would love to see a video about how would be the best diet for women lose weight and being healthy at the same time 🎉🎉🎉

unless you are freezing and holed up in the arctic. haha very funny.

Thomas, how do you eat now? Still keto? Carnivore? Where have you landed?