My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
### **1. Dr. Andy Galpin - Adaptation and Reverse Dieting** - **Insight:** Instead of consistently reducing calories to lose weight, sometimes increasing calories can boost metabolism and enhance weight loss, especially when paired with increased activity. - **Reverse Dieting:** Periodically increasing caloric intake can prevent metabolic slowdown and promote weight loss, even after aggressive calorie reduction. ### **2. Dr. Mike Israetel - Mixed Meals and Glycemic Index** - **Insight:** The glycemic index of individual foods is less critical when foods are consumed as part of a mixed meal (proteins, fats, and carbs), as the combined digestion rate mitigates blood sugar spikes. - **Application:** Focus less on selecting low-glycemic foods individually and more on the overall meal composition. ### **3. Dr. Gabrielle Lyon - Prioritizing Protein** - **Insight:** Prioritizing protein intake is essential for body composition and muscle maintenance. Consuming adequate protein helps in building muscle and improving body composition. - **Guideline:** Aim for a dietary protein intake tailored to individual needs, often around 1 gram per pound of ideal body weight. ### **4. Dr. Paul Saladino - Nutrient Quality Over Caloric Restriction** - **Insight:** Emphasizing food quality over caloric restriction can lead to better health outcomes and more effective fat loss. The body self-regulates better with high-quality, unprocessed foods. - **Concept:** Focus on whole, nutrient-dense foods to achieve satiety and metabolic health without strict calorie counting. ### **5. Chris Henshaw - Building Aerobic Base and Interval Training** - **Insight:** Lower-intensity, longer-duration cardio helps build an aerobic base, enhancing overall fat oxidation and endurance. For high-intensity interval training (HIIT), incorporating short intervals with active recovery improves recovery rates and fat oxidation. - **Training Tip:** Include both low-intensity cardio for base-building and structured intervals for performance and fat loss. ### **6. Grego Gallagher - Enjoyable Eating and Compressed Eating Window** - **Insight:** Adopting a compressed eating window and allowing for enjoyable foods within calorie limits can make maintaining a calorie deficit easier and more sustainable. - **Practice:** Incorporate small treats to satisfy cravings while adhering to overall caloric goals. ### **7. Jason Khalipa - Every Minute on the Minute (EMOM) Workouts** - **Insight:** EMOM workouts provide a balanced approach to strength and cardio training by promoting consistent effort and time management. This method helps maintain a steady workout pace and optimizes gym time. - **Method:** Use EMOM workouts for efficient and structured training sessions that balance intensity and recovery. ### **Conclusion** Integrating insights from various experts can offer a holistic approach to fat loss. The recurring themes include the importance of adapting metabolic strategies, focusing on food quality, and integrating effective workout protocols. These insights emphasize that a balanced, individualized approach considering diet quality, exercise intensity, and psychological satisfaction is key to sustainable fat loss and overall health.
1:29 *1. Dr. Andy Galpin - Adaptation and Reverse Dieting* - *Insight:* Instead of consistently reducing calories to lose weight, sometimes increasing calories can boost metabolism and enhance weight loss, especially when paired with increased activity. - *Reverse Dieting:* Periodically increasing caloric intake can prevent metabolic slowdown and promote weight loss, even after aggressive calorie reduction. 5:45 *2. Dr. Mike Israetel - Mixed Meals and Glycemic Index* - *Insight:* The glycemic index of individual foods is less critical when foods are consumed as part of a mixed meal (proteins, fats, and carbs), as the combined digestion rate mitigates blood sugar spikes. - *Application:* Focus less on selecting low-glycemic foods individually and more on the overall meal composition. 9:53 *3. Dr. Gabrielle Lyon - Prioritizing Protein* - *Insight:* Prioritizing protein intake is essential for body composition and muscle maintenance. Consuming adequate protein helps in building muscle and improving body composition. - *Guideline:* Aim for a dietary protein intake tailored to individual needs, often around 1 gram per pound of ideal body weight. 11:08 *4. Dr. Paul Saladino - Nutrient Quality Over Caloric Restriction* - *Insight:* Emphasizing food quality over caloric restriction can lead to better health outcomes and more effective fat loss. The body self-regulates better with high-quality, unprocessed foods. - *Concept:* Focus on whole, nutrient-dense foods to achieve satiety and metabolic health without strict calorie counting. 14:53 *5. Chris Henshaw - Building Aerobic Base and Interval Training* - *Insight:* Lower-intensity, longer-duration cardio helps build an aerobic base, enhancing overall fat oxidation and endurance. For high-intensity interval training (HIIT), incorporating short intervals with active recovery improves recovery rates and fat oxidation. - *Training Tip:* Include both low-intensity cardio for base-building and structured intervals for performance and fat loss. 21:25 *6. Greg O'gallagher - Enjoyable Eating and Compressed Eating Window* - *Insight:* Adopting a compressed eating window and allowing for enjoyable foods within calorie limits can make maintaining a calorie deficit easier and more sustainable. - *Practice:* Incorporate small treats to satisfy cravings while adhering to overall caloric goals. 23:38 *7. Jason Khalipa - Every Minute on the Minute (EMOM) Workouts* EMOMs - *Insight:* EMOM workouts provide a balanced approach to strength and cardio training by promoting consistent effort and time management. This method helps maintain a steady workout pace and optimizes gym time. - *Method:* Use EMOM workouts for efficient and structured training sessions that balance intensity and recovery. 24:45 *Conclusion* - Integrating insights from various experts can offer a holistic approach to fat loss. The recurring themes include the importance of adapting metabolic strategies, focusing on food quality, and integrating effective workout protocols. These insights emphasize that a balanced, individualized approach focusing on diet quality, exercise intensity, and psychological satisfaction is key to sustainable fat loss and overall health.
What I love for you is that you hold two core values: 1. Earnestly seek out truth 2. Changing your mind shouldn’t be seen as a bad thing. Every time we learn something new, we are changing our mind.
This man is so transparent. This is why I always go back to him. Everyone else retain valuable information so they can earn an extra buck with their personal programs. THANK YOU!
Thomas, I really appreciate you using the term "fat loss" instead of weight loss. I think your terminology is more accurate for old fat guys like myself. Yeah, I'm fat - too much visceral fat. But I am losing fat with the help of your videos. Since the 1st of May I'm down 11 pounds. Per my Smart Scale, I've also lost visceral fat. This was corroborated by my belt. I had to take in my belt.
Dr. Paul is right about the whole foods and satiety. It's the processed foods that increase appetite and cravings. Once you completely eliminate them from your diet... your body can regulate how many calories you need to eat and usually it's way less than you've been eating. If you have trouble with that still, make your food less interesting to eat.
"Single ingredient, natural earth grown foods" Mike Dolce. Thanks to him I cut out all the junk and replaced with single ingredient foods time after time
I’m with Greg. I eat pretty healthy at work, but when I get home at 10 or 11 PM it’s dinner and ice cream or some kind of dessert, and I walk around at 12-15% body fat. I think portion control helps too. I see people go through a half gallon of ice cream like it weren’t nothing.
I can vouch for small eating window warrior diet fasting 20 hours a day and eating keto like lower carb lower fat too makes fat loss easy. I added berberine and niacin plus sauna 3 times a week and losing 2-3 lbs easily each week. I also lose weight much faster with fish so eat a lot of salmon, sardines, mackerel. 10lbs left till I get six pack back I had back in late teens and 53 years old will be a total of 50lbs of fat loss after next 10.
Intermittent fasting worked great for fat loss but it interfered with my workouts when I started going harder. I dunno what you do outside the kitchen but there is a chance it might affect things for you. Good luck!
@@nrgpup77 On heavy days I'll have a hydrolyzed whey protein and maybe a burger no bread after makes me far less sore next day and ready for next day I do that bodyparts. You're right hard lifting and not eating for 3-8 hours later makes you recover slower. On lighter days I do sets of 10 with lighter weights and not near failure no need to do this.
@@SG-ji5ij LOL fasting is healing. It's a great way to regulate hormones and increases metabolic rate, fat burning and improved insulin sensitivity if doing it intermittently
It's funny about our different perceptions. It seems odd to me that he appears sad to you. Agreed, no big smiles, but his face has a very pleasant expression to me.
Oh, I didn't intend to be mean. I take it back😊. It's probably just a perception based on how I was feeling at the time. Thomas reminds me of my oldest son, so I enjoy watching him. I think he is very smart.
You think he needs to have some cheesy dick Clark grin, I'm glad he doesn't, it would make him appear less credible. Some of us feel great and don't naturally smile. The idea of forcing a smile or being able to put on a camera smile is completely foreign, unnecessary and unpleasant.
happy to see your enjoying more carbs again you should try brown rice with 1/2 tsp of garlic onion turmeric black pepper ginger and 2/3 tbsp of nutritonal yeast with 2 lemons worth of juice n 2 tbsp of olive oil mix all together and add chickpeas and broccoli its one of the best meals in my life i really really really enjoy it and feel amazing eating it i dont even need salt i use the nusalt with it and it taste better than real salt does in that dish
Thanks for this. I’m really concerned about my husband. He doesn’t eat enough nutrition period and only eats about 1/3 of his protein needs. He won’t listen to anything to do with this stuff. It’s only me who does. He eats protein at supper and that’s it. He doesn’t like 98% of veggies. Won’t eat much fruit either because he doesn’t want to spend too much money. He’s 47. I’ve told him these things but can’t do it anymore. It upsets him too much. All I can do is pray 🙏. Thanks Thomas. Love your content.
Sarah B I have the same issue with my family. Both my bride and my adult children. I try to inspire, encourage, educate....but I come off as the never ending nag. But it's funny now my wife is having to educate her folks using my words about the importance of protein and getting some movement in. My poor kids though I heard em talking to mom the other day that they are just doomed to be a fat a** 😒But yes prayer 🙏
Same situation.. My husband, I try to inspire him to live healthy but he gets irritated. So I back off.. All I also do is pray.. No matter how much I love him, there is only so much I can do...
Awesome! And just like you are grateful to be able to talk with all of these people and learn all of this, I am equally grateful for you and all of these other folks for sharing the information with us. It's helped change my life and health. Mentally and physically. Thanks to all of you. Especially Dr. Mike 😻
Regarding reverse dieting. Mike Matthews is an excellent source of fitness related content. He has long preached that we need to move more before we cut calories.
It s been 10 years that I started following you 😮 Time really flies! I learned lot from you thank you so much for every bit of it! U r a great guy 🎉❤🥰😇
Love your reality-based perspective that acknowledges the value of evolving our guidelines & beliefs as new information comes in. SO many fitness 'gurus' are just hardline-dogmatic! Thank you, Thomas, for the breath of fresh, invigorating and inspiring air that your videos bring.
I am going through this right now.. Low carb diet for a long time.. My body fat and weight came raining back after couple of years.. No matter what i do.. 15000 steps, strength training, interminant fasting, with 1 meal, two snacks,.. Nothing works.. Nothing is absolutely working.. Any time I try to eat some carbs, next day the weight is up by 1 or 2 kg
Are you consuming large amounts of powders and supplements. Try dropping them and get the nutrients from foods.. ifind these so called experts, just talk you around in circles . They all push you on whole foods but by the way take these highly processed supplements. I stopped taking the protien powders and supplements and I jave noticed the bloat is diminished the past three days
What Chris Hinshaw is saying sounds similar to a couple of other things I’ve heard some say such as 1) interval training is natural for humans and is similar to how children play: run, stop, run, slow, run, change activities; and 2) circuit training makes a person more athletic. I was in my best shape when I did circuit training and have decided to try incorporating more of it again. I’ve found that I like to find a hill and run up for 60 and walk/jog for 30, but maybe I should run for 10 and jog for 30 instead, then maybe only go up the hill and jog home so I don’t overdo it. The long walks that you and Gallagher recommend are tremendous and I love them, they feel good. What Greg Gallagher is saying makes sense too. I dislike smoothies, they’re way too much for me, but I do like yogurt and so your recommendation to have protein powder in yogurt is super helpful. Overall, I love veg and protein and when I eat lots of clean, high quality food my body is happy and I’m happy. So, yes, eating things we like will keep us eating them. If we find healthy things we like, we’ll more easily maintain consistency. But Gallagher also said that people who keep weight off tend to eat similar things. Hmm, it makes sense, but is it healthy and can I really get the rest from supps? I do supplement, have for years, but am uncertain whether this is an okay way to consistently get ones that would be missing in a same food diet. You’re right that some non-experts say expert things. These people are experts in my opinion, they don’t have a certifying body seal of approval - that’s all as far as I’m concerned. If they are committed, observant, and consistently push boundaries and experiment, then they’re doing what “experts” do but maybe they’re even more disciplined to be able to do it independently in some cases. Even certified experts can be wrong for various reasons. The high-quality food thing is totally true. I used to eat raw vegan and your body will take no more when it’s had enough. I’ve also heard someone say that when your body has had enough protein it will do the same and I’ve also found this to be true. Always great vids and quality info!
What's so bad about the odd red line workout? If you have any notion or plan about racing anything, you need to know what red line feels like and you also need to know what those moments before it feel like. Don't get me wrong, though. We don't always go into a workout thinking this is a red line set. Sometimes we just try to push the limit and end up on the other side. It might happen race day so red lining in a workout could provide a learning experience for how to deal with race day.
I eat enough calories that I’m close to maintenance mon-sat. Then I do. 36 hour fast from Saturday night until Monday morning. I lose about a pound a week like this. Then when I get to a maintenance phase I just eat even more Monday-Saturday
I am doing full recomposition now. Weight is slightly static but my fat % shrinks weekly. I workout with cardio and heavy weight lifting 5 days a week. Clothes are becoming loose. I know I have a ton of water retention due to creatine and gear (female athlete using Ana and honest about it). So the static scale isn't bugging me because I am watching my body get leaner and leaner.
Intermittent fasting. That is what is helping me to lose fat (I lost weight on a WFPB/vegan diet, but didn’t realize when my body became insulin resistant). I had skin tags for years, and didn’t realize that was one of the symptoms; I thought those appeared because I was getting older 🤷🏾♀️.
EMOM is the best solution in this video for me. All my workouts are 5 sets x 4 different body parts for 20 sets total. 45 mins resistance and then 10-15 mins on the treadmill to cool down. 2-3 x per week and there's not much else to worry about.
Thank you for this video Thomas. I applied many of the tips and have made tremendous progress with fitness/ strength/ fat loss goals for myself as well as many of my clients.
I'd be happy if you could look into both protein recycling and the role of insulin for muscle building. The reason is, and many will hate me for this, that its obvious that the trend of getting your 120g to 200g protein per day is wrong theorizing. I just think it from a meta view. Who is right, doctors who extrapolate their theoretical knowledge of how to get old? Or people who actually got old. And in them you usually find fairly natural diet, not too stressful life, diet leaning towards (natural!) carbs, no trace of muscle bulking, no specific vo2max training throughout life, times of scarcity, simplicity, leaning toward happiness. And how do I know that they are not DESPITES, meaning eg, that they got old DESPITE having a sourdough bread each week, or DESPITE having some fish and poultry? Because all these people existed at the same time. The muscular pumped guy existed and didn't get old. The rich guy, who ate half a cow each week existed and didn't get old. The vegan existed and didn't get old. That's why. Its like "experts" who know athletes should eat xyz to win, vs winning athletes and how they eat. They don't win DESPITE their diet, because those other diets exist in other athletes, but they don't win. Peace all!
My biggest challenge and hurdle for losing weight is not eating at night and close to bedtime. If I could conquer that challenge, I can burn fat 100× faster
If you get up early and exercise, as well as fast in the morning, by dinner you'll be exhausted. I just eat, with most carbs at dinner for natural melatonin, then get tired and sleep after a short walk 😴 No time to get tempted snacking 👌
@@JohanFitFoodie yeah, I am trying to wale up earlier than I usually do. The other issue is the medication I take at night is notorious for spiking your appetite through the roof
Try drinking tea at night, no sugar though . You feel relaxed, no calories and your stomach feels full. Overtime your brain will stop nagging you for those treats at night.
@@Persepolis8564 sounds tough, if possible maybe a more carb heavy meal at night, then a short walk and straight to bed. For me it usually knocks me out after being awake 16 hrs or so being active 🔥😊🚶♂️ keep it up!
Can u talk about supplements and things that block androgen receptors…learned that things like curcumin, taurine, berberine, etc and a long list of things that block these receptors
@@LaciRae theres a recent video out and blocking these receipts just means that for males it can contribute to lower testosterone or hormone levels if they have less or reduce amount of receptors to bind to…I think it would apply to females for estrogen…I also take these supplements and seems there a long list
@@rollandklontzI agree with you but they really shouldn’t spend on Starbucks like that. I’ve taken all kinds of probiotics over the years. None have made me feel appreciably better after taking them. But every few years another brand comes out saying they are different, they are better than all the rest. These product marketing campaigns will go on until the end of time while taking millions of dollars from desperate consumers who are looking to feel better
I eat at maintenance level and fast one day a week (6/1 instead of 5/2 IF with calorie restriction of 600 calories). I have gone from 200 pounds down to 175 pounds in 6 months (about 1 lb per week). I also do cardio, Pilates, and lift weights 5 days a week.
i started with Keto after the Pandemic weight gain and bad nutrition resulted in me having Bell's Palsy. Almost zero potassium and Vit D. I lost 45 pounds pretty rapidly, in part, i think, because that over weight state was new for me. I went off the rails when Thomas said having some diet soda now and then isnt bad. WELL,,, it IS bad if you are a diet soda aholic like i was. ANYWAY,,what happened on MY low carb journey, other than the weight loss,,was discovering that going LOW CARB ended my massive osteoarthritis pain,. IM 67 now and have had osteo since age 19. NOT having to eat pain drugs several times daily was a miracle in its self. Anytime i do eat a lot of carbs in one day, i end up with aching joints to the point of sleep disturbance. For me, it is the STATE of NO pain that motivates me to keep doing a version of Low Carb. IM far from perfect and still weigh more than I want, but i am in control of my pain. It is NOT in control of me.
The reason I avoid most high glycemic foods is micronutrient density. White rice especially has much less nutrient density than lentils, or potatoes which I would prefer as my carb source.
Seems to me that Thomas focuses on science and actual studies, and the scientists/doctors who delve into it, such as the ones in this video. Dr. Berg, in the other hand, while a good communicator and well intentioned, is decades behind on his facts, science. A lot of what he states in his channel is simply based on assumptions or extrapolations from basic facts, but not thoroughly understood by him. Better sources of information would be, again, the ones in this video - minus probably Saladino who has a very confusing stance on a bunch of things. Other great source of data would be scientists such as Dr. Lane, who has a RUclips channel called Byolane.
Sounds like Thomas is very concerned about what his viewers will say and think about him for "promoting" Paul Saladino. I would have been like, "Watch this clip of what Dr. Paul Saladino say about ... 'I agree with him on this point.'"
I stopped counting calories a long time ago. I found for me it became obsessive and I actually lost more weight without worrying about calories. I would eat not so healthy foods as well but it fit in my calories range either way I wasn’t healthy at that time because I was eating things that aren’t good for my body but I thought it was okay because it fit in the calorie range. Not only was I physically unhealthy doing that I was mentally unhealthy constantly worrying I would track even a bite of something I would have. I definitely agree with Paul on that one.
Thomas, this is exceptional, yes; for content however, it’s a great example of practicing critical thinking. Take in data and be skeptical, then stay open minded and discern and come to conclusions, creating emotional mature humans. It’s admirable that you’re respectful of all positions. Thank you. We do not have to agree with every position, however, respecting our differences is very refreshing! ❤
People always try to overcomplicate it. If you lower calories below your estimated maintenance but then compensate (consciously or unconsciously) by burning less calories, then you dont have a deficit. Your body isn't a miracle machine. If you give it less energy in, then it burns you will lose weight. It may take longer than you expect, but it will happen. But you need to ensure: You are accurate with your intake. You are accurate with your caloric requirements for the day. There is no biological mechanism that can defy Calories in Calories out. It just isn't possible. And the only way to guarentee you are burning fat instead of carbs is to guarentee that your body has used up all the carbs. You dont need a VO2 test or to get a certain intensity workout. You just use up the glucose available and youll use fat for energy.
Thanks again for your great content & information!! I love all of the people you've interviewed in this video - especially Gabrielle Lyon! Although I'm no carnivore - or whatever Paul is these days, I think he's great & passionate - and makes a lot of sense... I also love how he doesn't give a crap (seemingly) about what others think... and although I also like Layne, I can't stand when he steps into his bully mode & rips into Paul - and others...
Intermittent fasting and making sure my first/main meal is very healthy has worked great for me. Satiation keeps me from snacking later. Great advice in this one all around. Sustainability
It kills me that so many people reject the idea of the "KINDS/TYPES of calories" being important. Like... we have this 6,000 to 300,000 year long meta-analysis spanning the entirety of human civilization up to this point (depending on your belief system and personal thoughts, I try to remain open to all beliefs)... and that 6,000 to 300,000 years of data shows us that humans had **NO ISSUES** with obesity and other "Diseases of Civilization" (with very, very rare exceptions) before we started adulterating nature. "Illnesses do not come upon us out of the blue. They are developed from small daily sins against Nature. When enough sins have accumulated, illnesses will suddenly appear." - Hippocrates I don't know how people can look at the last 60 years, or even 100 years, of degradation of the human physiology (on average, globally) and not see that eating 4 Big Macs and drinking 4 twenty ounce cokes every day for life *IS DIFFERENT AND FAR WORSE* than consuming those same calories in whole, organic foods close to nature. Like... did we evolve alongside Coke and Big Mac's for 6,000 to 300,000 years or did we evolve alongside organic, whole foods for 99.9% or longer of that time period???
Hey Thomas! I just recently have started watching your videos and have become very knowledgeable in just the past couple of weeks thanks to you! I was wondering if you knew of a good app or would consider making something of your own that would scan a food and basically give it a grade (like the nfl draft grades for example). I just watched your protein bar video from sprouts and there was so much good information in there so that’s where my idea came from! Thanks for all you do to inform us on the road to good health. We appreciate you!
I personally found the RDA for fiber for me is too low. If I’m at least at 1.33 the fiber rda and 2nd consuming a variety of fibers. So I’m not a fiber expert yet but asparagus for instance has a high amount of insoluble and lentils soluble apples have pectin for motility, so a variety of fibers not just hitting the fiber number, has a huge impact. The hardest thing is fiber takes more time to eat and it requires you to eat more frequently because my stomach isn’t large enough but the benefits for my brain and metabolism etc etc are huge. In fact if I eat say 60 plus grams of fiber I can eat 3000 to 4000 calories and I start acting like a wired teenager.
Russellbuddy reminded me of low days needs low food, and workout days need lots of food. It works, yesterday was my rest day. I ate high protein for breakfast, no snacks, no lunch, high protein dinner. Shred off 3 lbs of weight, probably water weight. I got lots of that.
I agree w/ Dr Paul. Eating whole foods/ the food our ancestors ate has benefits we probably don't even know about yet. If you ever spend a season researching the history of nutrient density in produce you find out that modern produce has significantly less nutrient density than the past. So the idea is that our appetite could be linked to nutrient deficiencies that we don't even know about. How do you test this? I have a juicer.. I juice slow carbs in root vegetables beets and carrots with fast carbs in fruits add in a huge amount of greens, spinach, collard greens. Juice 6 big servings to serve you for the next 24 hours. And you'll see you can get through a whole day with like 50oz of juice and not feel hungry.
Yup. You dont' even have to go all that crazy honestly. Even modern foods, eaten with good variety and as close to nature as possible will decrease your appetite. The body isn't as needy as people think. Very little intake of nutrients can easily make your body happy and you won't feel the need to eat as much.
Top tips to lose fat, follow me as I fight brain cancer with fitness and nutrition! 1. Eat with chopsticks 2 . Eat slow 3 . Use the smallest plates/ bowls you have. 4. No eating in front of the television or mindless eating.
This country, the U.S., is food driven. If you're happy, you eat. If you're sad, you eat. If you're board, you eat. If you take a break, you eat. Why do you need to have an appetiser to eat, before you EAT!?!. WE are surrounded by food and snacks EVERYWHERE we go. Lowe's and Home Depot sell sodas and snacks. Every gas station sells food. Just look at what people have in their shopping carts at the grocery store. You'd be hard pressed to actually see any "groceries", its 95 percent crap. Look how long the soda and drink Isles are in a grocery store. How about the "bakery" dept. in the grocery stores...? They're larger than the PHARMACY!!!! Every other TV commercial is for food or a fast food place and the one's between those are for weight loss and the one's between those are for some sort of medical condition because most people eat crap and don't move enough. It really does boil down to "common sense" eating, but then again, common sense isn't so common. ...That and "GIGO", garbage in-garbage out.
The clip with Andy Galpin about a client not loosing weight at 1800 cals needing reverse dieting, sounded to me alot like the metabolic damage theory of Layne Norton a decade ago, largely debunked at the time by Lyle Mcdonald as simply being temporary water retention.
My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
### **1. Dr. Andy Galpin - Adaptation and Reverse Dieting**
- **Insight:** Instead of consistently reducing calories to lose weight, sometimes increasing calories can boost metabolism and enhance weight loss, especially when paired with increased activity.
- **Reverse Dieting:** Periodically increasing caloric intake can prevent metabolic slowdown and promote weight loss, even after aggressive calorie reduction.
### **2. Dr. Mike Israetel - Mixed Meals and Glycemic Index**
- **Insight:** The glycemic index of individual foods is less critical when foods are consumed as part of a mixed meal (proteins, fats, and carbs), as the combined digestion rate mitigates blood sugar spikes.
- **Application:** Focus less on selecting low-glycemic foods individually and more on the overall meal composition.
### **3. Dr. Gabrielle Lyon - Prioritizing Protein**
- **Insight:** Prioritizing protein intake is essential for body composition and muscle maintenance. Consuming adequate protein helps in building muscle and improving body composition.
- **Guideline:** Aim for a dietary protein intake tailored to individual needs, often around 1 gram per pound of ideal body weight.
### **4. Dr. Paul Saladino - Nutrient Quality Over Caloric Restriction**
- **Insight:** Emphasizing food quality over caloric restriction can lead to better health outcomes and more effective fat loss. The body self-regulates better with high-quality, unprocessed foods.
- **Concept:** Focus on whole, nutrient-dense foods to achieve satiety and metabolic health without strict calorie counting.
### **5. Chris Henshaw - Building Aerobic Base and Interval Training**
- **Insight:** Lower-intensity, longer-duration cardio helps build an aerobic base, enhancing overall fat oxidation and endurance. For high-intensity interval training (HIIT), incorporating short intervals with active recovery improves recovery rates and fat oxidation.
- **Training Tip:** Include both low-intensity cardio for base-building and structured intervals for performance and fat loss.
### **6. Grego Gallagher - Enjoyable Eating and Compressed Eating Window**
- **Insight:** Adopting a compressed eating window and allowing for enjoyable foods within calorie limits can make maintaining a calorie deficit easier and more sustainable.
- **Practice:** Incorporate small treats to satisfy cravings while adhering to overall caloric goals.
### **7. Jason Khalipa - Every Minute on the Minute (EMOM) Workouts**
- **Insight:** EMOM workouts provide a balanced approach to strength and cardio training by promoting consistent effort and time management. This method helps maintain a steady workout pace and optimizes gym time.
- **Method:** Use EMOM workouts for efficient and structured training sessions that balance intensity and recovery.
### **Conclusion**
Integrating insights from various experts can offer a holistic approach to fat loss. The recurring themes include the importance of adapting metabolic strategies, focusing on food quality, and integrating effective workout protocols. These insights emphasize that a balanced, individualized approach considering diet quality, exercise intensity, and psychological satisfaction is key to sustainable fat loss and overall health.
Dude, thank you! 💪
@@mikea1121 Welcome 😎
THANK YOU!!!
thanks ChatGPT and MrQuadcity ;-)
@@Shoonai Our pleasure
1:29 *1. Dr. Andy Galpin -
Adaptation and Reverse Dieting*
- *Insight:* Instead of consistently reducing calories to lose weight, sometimes increasing calories can boost metabolism and enhance weight loss, especially when paired with increased activity.
- *Reverse Dieting:* Periodically increasing caloric intake can prevent metabolic slowdown and promote weight loss, even after aggressive calorie reduction.
5:45 *2. Dr. Mike Israetel -
Mixed Meals and Glycemic Index*
- *Insight:* The glycemic index of individual foods is less critical when foods are consumed as part of a mixed meal (proteins, fats, and carbs), as the combined digestion rate mitigates blood sugar spikes.
- *Application:* Focus less on
selecting low-glycemic foods individually and more on the overall meal composition.
9:53 *3. Dr. Gabrielle Lyon -
Prioritizing Protein*
- *Insight:* Prioritizing protein intake is essential for body composition and muscle maintenance.
Consuming adequate protein helps in building muscle and improving body composition.
- *Guideline:* Aim for a dietary protein intake tailored to individual needs, often around 1 gram per pound of ideal body weight.
11:08 *4. Dr. Paul Saladino -
Nutrient Quality Over Caloric Restriction*
- *Insight:* Emphasizing food quality over caloric restriction can lead to better health outcomes and more effective fat loss. The body self-regulates better with
high-quality, unprocessed foods.
- *Concept:* Focus on whole, nutrient-dense foods to achieve satiety and metabolic health without strict calorie counting.
14:53 *5. Chris Henshaw -
Building Aerobic Base and Interval Training*
- *Insight:* Lower-intensity, longer-duration cardio helps build an aerobic base, enhancing overall fat oxidation and endurance. For high-intensity interval training (HIIT), incorporating short intervals with active recovery improves recovery rates and fat oxidation.
- *Training Tip:* Include both low-intensity cardio for base-building and structured intervals for performance and fat loss.
21:25 *6. Greg O'gallagher -
Enjoyable Eating and Compressed Eating Window*
- *Insight:* Adopting a compressed eating window and allowing for enjoyable foods within calorie limits can make maintaining a calorie deficit easier and more sustainable.
- *Practice:* Incorporate small treats to satisfy cravings while adhering to overall caloric goals.
23:38 *7. Jason Khalipa -
Every Minute on the Minute (EMOM) Workouts* EMOMs
- *Insight:* EMOM workouts provide a balanced approach to strength and cardio training by promoting consistent effort and time management. This method helps maintain a steady workout pace and optimizes gym time.
- *Method:* Use EMOM workouts for efficient and structured training sessions that balance intensity and recovery.
24:45 *Conclusion* -
Integrating insights from various experts can offer a holistic approach to fat loss. The recurring themes include the importance of adapting metabolic strategies, focusing on food quality, and integrating effective workout protocols. These insights emphasize that a balanced, individualized approach focusing on diet quality, exercise intensity, and psychological satisfaction is key to sustainable fat loss and overall health.
What I love for you is that you hold two core values:
1. Earnestly seek out truth
2. Changing your mind shouldn’t be seen as a bad thing. Every time we learn something new, we are changing our mind.
This man is so transparent. This is why I always go back to him. Everyone else retain valuable information so they can earn an extra buck with their personal programs. THANK YOU!
Thomas, I really appreciate you using the term "fat loss" instead of weight loss. I think your terminology is more accurate for old fat guys like myself. Yeah, I'm fat - too much visceral fat. But I am losing fat with the help of your videos. Since the 1st of May I'm down 11 pounds. Per my Smart Scale, I've also lost visceral fat. This was corroborated by my belt. I had to take in my belt.
Congratulations man. Good on you for improving your health!
Exactly! I have lost three inches off my waste, but have no lost weight. This is because I have not lost muscle mass.
I’m rooting for you, You got this
16:12 16:20
It's just more accurate lol
“If you’re just eating a bowl white rice by itself, I feel like someone needs to come up and give you a hug.”
i don't get it
Me… reflecting back on the buttered rice meals I had in college 💔. 😅😅
@@cour2knee 😂😂😂
@@cour2kneebuttered rice is SO good 😂
@@cour2kneemy childhood meal fr
I would love to see a video on weight loss and senior ladies. Anyone have ideas?
Definitely would like that too.
Me too!
@vickyburton2434 look at channel Maverick Willet. He coaches women. Look at video Maddy's 110 pound weight loss transformation. I think she was 62.
It’s the same as if you were younger but your maintenance calories are going to most likely be lower
Doctor Mindy Pelz!!! She caters to women after menopause because she is one too 😊
Dr. Paul is right about the whole foods and satiety. It's the processed foods that increase appetite and cravings. Once you completely eliminate them from your diet... your body can regulate how many calories you need to eat and usually it's way less than you've been eating.
If you have trouble with that still, make your food less interesting to eat.
Real food. That's the key.
"Single ingredient, natural earth grown foods" Mike Dolce. Thanks to him I cut out all the junk and replaced with single ingredient foods time after time
JERF
💯
23:00 this is the biggest factor for me in maintaining a cut. My last 400 calories are always reserved for whatever I'm craving that night.
I dread that time of the late afternoon and night
That's genius!
I’m with Greg. I eat pretty healthy at work, but when I get home at 10 or 11 PM it’s dinner and ice cream or some kind of dessert, and I walk around at 12-15% body fat. I think portion control helps too. I see people go through a half gallon of ice cream like it weren’t nothing.
I played this on a loop a few times.
Very thoughtful of you to have put this together for us.
I can vouch for small eating window warrior diet fasting 20 hours a day and eating keto like lower carb lower fat too makes fat loss easy. I added berberine and niacin plus sauna 3 times a week and losing 2-3 lbs easily each week. I also lose weight much faster with fish so eat a lot of salmon, sardines, mackerel. 10lbs left till I get six pack back I had back in late teens and 53 years old will be a total of 50lbs of fat loss after next 10.
Great examples of how to destroy your metabolism and hormones.
Intermittent fasting worked great for fat loss but it interfered with my workouts when I started going harder. I dunno what you do outside the kitchen but there is a chance it might affect things for you. Good luck!
@@nrgpup77 On heavy days I'll have a hydrolyzed whey protein and maybe a burger no bread after makes me far less sore next day and ready for next day I do that bodyparts. You're right hard lifting and not eating for 3-8 hours later makes you recover slower. On lighter days I do sets of 10 with lighter weights and not near failure no need to do this.
@@SG-ji5ijwhy?
@@SG-ji5ij LOL fasting is healing. It's a great way to regulate hormones and increases metabolic rate, fat burning and improved insulin sensitivity if doing it intermittently
Don't know why, but Thomas always looks so sad. Give us a smile. You do so much for so many. Thank you.
It's funny about our different perceptions. It seems odd to me that he appears sad to you. Agreed, no big smiles, but his face has a very pleasant expression to me.
Kind of a weird thing to say. I hate being told to smile. Maybe he just has resting B face.
Oh, I didn't intend to be mean. I take it back😊. It's probably just a perception based on how I was feeling at the time. Thomas reminds me of my oldest son, so I enjoy watching him. I think he is very smart.
Expressive!
You think he needs to have some cheesy dick Clark grin, I'm glad he doesn't, it would make him appear less credible. Some of us feel great and don't naturally smile. The idea of forcing a smile or being able to put on a camera smile is completely foreign, unnecessary and unpleasant.
So many tips I'm going to have to re-watch perhaps several times
happy to see your enjoying more carbs again you should try brown rice with 1/2 tsp of garlic onion turmeric black pepper ginger and 2/3 tbsp of nutritonal yeast with 2 lemons worth of juice n 2 tbsp of olive oil mix all together and add chickpeas and broccoli its one of the best meals in my life i really really really enjoy it and feel amazing eating it i dont even need salt i use the nusalt with it and it taste better than real salt does in that dish
Thanks Thomas, informative and useful 😊
Awesome dude, supporting other experts in the field. Rare. Thanks Thomas
Thanks for this. I’m really concerned about my husband. He doesn’t eat enough nutrition period and only eats about 1/3 of his protein needs. He won’t listen to anything to do with this stuff. It’s only me who does. He eats protein at supper and that’s it. He doesn’t like 98% of veggies. Won’t eat much fruit either because he doesn’t want to spend too much money. He’s 47. I’ve told him these things but can’t do it anymore. It upsets him too much. All I can do is pray 🙏. Thanks Thomas. Love your content.
Sarah B I have the same issue with my family. Both my bride and my adult children. I try to inspire, encourage, educate....but I come off as the never ending nag. But it's funny now my wife is having to educate her folks using my words about the importance of protein and getting some movement in. My poor kids though I heard em talking to mom the other day that they are just doomed to be a fat a** 😒But yes prayer 🙏
What does he like to eat?
Same situation.. My husband, I try to inspire him to live healthy but he gets irritated. So I back off.. All I also do is pray.. No matter how much I love him, there is only so much I can do...
Awesome! And just like you are grateful to be able to talk with all of these people and learn all of this, I am equally grateful for you and all of these other folks for sharing the information with us. It's helped change my life and health. Mentally and physically. Thanks to all of you. Especially Dr. Mike 😻
The chocolate at the end of the day is a Game Changer, it's the only sweet I don't over eat
Love it but can’t eat it at the end of the day or I won’t sleep 😂
LOVE Dr. MIke (RO) with all that I am - he's brilliant, and his lectures are always bursting with levity.🎉
Thomas, this was a great video. Very educational. Thank you for doing this for us.
Excellent information and summary as always
Regarding reverse dieting. Mike Matthews is an excellent source of fitness related content. He has long preached that we need to move more before we cut calories.
This was excellent… I’m gonna have to watch it again. right now
Thank you, Thomas!
It s been 10 years that I started following you 😮 Time really flies! I learned lot from you thank you so much for every bit of it! U r a great guy 🎉❤🥰😇
Love your reality-based perspective that acknowledges the value of evolving our guidelines & beliefs as new information comes in. SO many fitness 'gurus' are just hardline-dogmatic! Thank you, Thomas, for the breath of fresh, invigorating and inspiring air that your videos bring.
I am going through this right now.. Low carb diet for a long time.. My body fat and weight came raining back after couple of years.. No matter what i do.. 15000 steps, strength training, interminant fasting, with 1 meal, two snacks,.. Nothing works.. Nothing is absolutely working.. Any time I try to eat some carbs, next day the weight is up by 1 or 2 kg
Tracking calories? Or just carbs
Are you consuming large amounts of powders and supplements. Try dropping them and get the nutrients from foods.. ifind these so called experts, just talk you around in circles . They all push you on whole foods but by the way take these highly processed supplements. I stopped taking the protien powders and supplements and I jave noticed the bloat is diminished the past three days
What Chris Hinshaw is saying sounds similar to a couple of other things I’ve heard some say such as 1) interval training is natural for humans and is similar to how children play: run, stop, run, slow, run, change activities; and 2) circuit training makes a person more athletic. I was in my best shape when I did circuit training and have decided to try incorporating more of it again. I’ve found that I like to find a hill and run up for 60 and walk/jog for 30, but maybe I should run for 10 and jog for 30 instead, then maybe only go up the hill and jog home so I don’t overdo it. The long walks that you and Gallagher recommend are tremendous and I love them, they feel good.
What Greg Gallagher is saying makes sense too. I dislike smoothies, they’re way too much for me, but I do like yogurt and so your recommendation to have protein powder in yogurt is super helpful. Overall, I love veg and protein and when I eat lots of clean, high quality food my body is happy and I’m happy. So, yes, eating things we like will keep us eating them. If we find healthy things we like, we’ll more easily maintain consistency. But Gallagher also said that people who keep weight off tend to eat similar things. Hmm, it makes sense, but is it healthy and can I really get the rest from supps? I do supplement, have for years, but am uncertain whether this is an okay way to consistently get ones that would be missing in a same food diet.
You’re right that some non-experts say expert things. These people are experts in my opinion, they don’t have a certifying body seal of approval - that’s all as far as I’m concerned. If they are committed, observant, and consistently push boundaries and experiment, then they’re doing what “experts” do but maybe they’re even more disciplined to be able to do it independently in some cases. Even certified experts can be wrong for various reasons.
The high-quality food thing is totally true. I used to eat raw vegan and your body will take no more when it’s had enough. I’ve also heard someone say that when your body has had enough protein it will do the same and I’ve also found this to be true.
Always great vids and quality info!
Love that compilation, great idea!
What's so bad about the odd red line workout? If you have any notion or plan about racing anything, you need to know what red line feels like and you also need to know what those moments before it feel like. Don't get me wrong, though. We don't always go into a workout thinking this is a red line set. Sometimes we just try to push the limit and end up on the other side. It might happen race day so red lining in a workout could provide a learning experience for how to deal with race day.
My goodness! Thomas is on a roll. Amazing stuff. Thank you.
Excellent compilation, thank you!
Thanks Thomas for the compilation! Certainly enlightening.
Israetel is always real fun 🎉
Thomas wasnt having any of it though!
Awesome video, Thomas! Thank you for sharing!!! 💪🏻
I eat enough calories that I’m close to maintenance mon-sat. Then I do. 36 hour fast from Saturday night until Monday morning. I lose about a pound a week like this. Then when I get to a maintenance phase I just eat even more Monday-Saturday
Thanks for sharing plan to start this 36 hour fast Sunday to Tuesday morning ❤
Love your videos. Been following for quite a while. Thanks for your time and information.
So knowing everything you know now, if you were obease again (or rewind to when you were obease) what would you do to lose the fat?
That would be a great, next, video!
Great question! Lets get it
There are so many variables to consider. Like thyroid diseases, etc.
I am doing full recomposition now. Weight is slightly static but my fat % shrinks weekly.
I workout with cardio and heavy weight lifting 5 days a week.
Clothes are becoming loose. I know I have a ton of water retention due to creatine and gear (female athlete using Ana and honest about it).
So the static scale isn't bugging me because I am watching my body get leaner and leaner.
Intermittent fasting. That is what is helping me to lose fat (I lost weight on a WFPB/vegan diet, but didn’t realize when my body became insulin resistant). I had skin tags for years, and didn’t realize that was one of the symptoms; I thought those appeared because I was getting older 🤷🏾♀️.
more creators need a greatest hits like this one.
One,if not the best of your videos,Man 💪🏽
Excellent video - but I am still very unclear on what the EMOM workout entails? Thank you so much for all the information you share!
EMOM is the best solution in this video for me.
All my workouts are 5 sets x 4 different body parts for 20 sets total.
45 mins resistance and then 10-15 mins on the treadmill to cool down.
2-3 x per week and there's not much else to worry about.
Great Round up of Ideas! I need to see what happens if I play with these concepts!
Good information, and I like to see all the different angles that inspire me to investigate the details. Thanks.
Dr mike is the best man with knowledge on RUclips
Lyle
Lots of thought provoking information here. Thanks!
18:00 Sounds like cycling with bicycle for long hours;-)
Amazing thank you Tom
Can you please do a video on how adding protein and fats to carbs help lower the glycemic load of carbs ?
Thank you for this video Thomas. I applied many of the tips and have made tremendous progress with fitness/ strength/ fat loss goals for myself as well as many of my clients.
I'd be happy if you could look into both protein recycling and the role of insulin for muscle building.
The reason is, and many will hate me for this, that its obvious that the trend of getting your 120g to 200g protein per day is wrong theorizing.
I just think it from a meta view. Who is right, doctors who extrapolate their theoretical knowledge of how to get old?
Or people who actually got old. And in them you usually find fairly natural diet, not too stressful life, diet leaning towards (natural!) carbs, no trace of muscle bulking, no specific vo2max training throughout life, times of scarcity, simplicity, leaning toward happiness.
And how do I know that they are not DESPITES, meaning eg, that they got old DESPITE having a sourdough bread each week, or DESPITE having some fish and poultry?
Because all these people existed at the same time. The muscular pumped guy existed and didn't get old.
The rich guy, who ate half a cow each week existed and didn't get old.
The vegan existed and didn't get old.
That's why.
Its like "experts" who know athletes should eat xyz to win, vs winning athletes and how they eat. They don't win DESPITE their diet, because those other diets exist in other athletes, but they don't win.
Peace all!
Nice, collecting the best info from all the great health experts in one video. Thnx!
22:38 what he says right here is so true for me!!! Struggling big time. ❤
My biggest challenge and hurdle for losing weight is not eating at night and close to bedtime. If I could conquer that challenge, I can burn fat 100× faster
If you get up early and exercise, as well as fast in the morning, by dinner you'll be exhausted. I just eat, with most carbs at dinner for natural melatonin, then get tired and sleep after a short walk 😴 No time to get tempted snacking 👌
@@JohanFitFoodie yeah, I am trying to wale up earlier than I usually do. The other issue is the medication I take at night is notorious for spiking your appetite through the roof
Try drinking tea at night, no sugar though . You feel relaxed, no calories and your stomach feels full. Overtime your brain will stop nagging you for those treats at night.
@@Persepolis8564 sounds tough, if possible maybe a more carb heavy meal at night, then a short walk and straight to bed. For me it usually knocks me out after being awake 16 hrs or so being active 🔥😊🚶♂️ keep it up!
Just eat before bed , but eat less throughout the day, I also keep my diet low in fat like Tom . A meal 1 -2 hours before bed will not hinder fat loss
Can u talk about supplements and things that block androgen receptors…learned that things like curcumin, taurine, berberine, etc and a long list of things that block these receptors
is blocking good or bad?? i take everything You listed & probably more since i take a ton of different supplements.
@@LaciRae theres a recent video out and blocking these receipts just means that for males it can contribute to lower testosterone or hormone levels if they have less or reduce amount of receptors to bind to…I think it would apply to females for estrogen…I also take these supplements and seems there a long list
Seed is $50 for a 30 day supply. People be out of their minds to pay that every month.
Where else will you be able to get those probiotics? You probably don't check what types are in your kimchi, not lab tested.
just eat fibre...it's a prebiotic.
People spend more than that at Starbucks in a week.
@@rollandklontzI agree with you but they really shouldn’t spend on Starbucks like that. I’ve taken all kinds of probiotics over the years. None have made me feel appreciably better after taking them. But every few years another brand comes out saying they are different, they are better than all the rest. These product marketing campaigns will go on until the end of time while taking millions of dollars from desperate consumers who are looking to feel better
Carnivore appearance to be a great way to better one's bacterial content.
I eat at maintenance level and fast one day a week (6/1 instead of 5/2 IF with calorie restriction of 600 calories). I have gone from 200 pounds down to 175 pounds in 6 months (about 1 lb per week). I also do cardio, Pilates, and lift weights 5 days a week.
SO much value in one flog, thank you!
Very cool compilation. I'd say half of this I have heard from sources already
Edit: 14:53 man this clip was gold.
Excellent Thomas they all have ways that work well !
i started with Keto after the Pandemic weight gain and bad nutrition resulted in me having Bell's Palsy. Almost zero potassium and Vit D. I lost 45 pounds pretty rapidly, in part, i think, because that over weight state was new for me. I went off the rails when Thomas said having some diet soda now and then isnt bad. WELL,,, it IS bad if you are a diet soda aholic like i was. ANYWAY,,what happened on MY low carb journey, other than the weight loss,,was discovering that going LOW CARB ended my massive osteoarthritis pain,. IM 67 now and have had osteo since age 19. NOT having to eat pain drugs several times daily was a miracle in its self. Anytime i do eat a lot of carbs in one day, i end up with aching joints to the point of sleep disturbance. For me, it is the STATE of NO pain that motivates me to keep doing a version of Low Carb. IM far from perfect and still weigh more than I want, but i am in control of my pain. It is NOT in control of me.
Nice shirt! Hands down my fav athletic clothing brand!
If you can't change your mind whenever you want, by growing and learning new information then what's the point in having one!?! 🙏🏻 Great video.
Thomas, this was a fantastic video!! Thank you for sharing a condensed version of all these nuggets from these professionals!!!
The reason I avoid most high glycemic foods is micronutrient density. White rice especially has much less nutrient density than lentils, or potatoes which I would prefer as my carb source.
Thank you for the info!
Thanks for the video, Thomas. Have you ever considered interviewing Dr Erik Berg?
Seems to me that Thomas focuses on science and actual studies, and the scientists/doctors who delve into it, such as the ones in this video. Dr. Berg, in the other hand, while a good communicator and well intentioned, is decades behind on his facts, science. A lot of what he states in his channel is simply based on assumptions or extrapolations from basic facts, but not thoroughly understood by him. Better sources of information would be, again, the ones in this video - minus probably Saladino who has a very confusing stance on a bunch of things. Other great source of data would be scientists such as Dr. Lane, who has a RUclips channel called Byolane.
@beleares I think it depends on what specific information you're seeking.
Sounds like Thomas is very concerned about what his viewers will say and think about him for "promoting" Paul Saladino. I would have been like, "Watch this clip of what Dr. Paul Saladino say about ... 'I agree with him on this point.'"
Such a great video!!!🎉
This was a really great video! 👏🏽
7:01 yep! Majorly overthinking it.
I stopped counting calories a long time ago. I found for me it became obsessive and I actually lost more weight without worrying about calories. I would eat not so healthy foods as well but it fit in my calories range either way I wasn’t healthy at that time because I was eating things that aren’t good for my body but I thought it was okay because it fit in the calorie range. Not only was I physically unhealthy doing that I was mentally unhealthy constantly worrying I would track even a bite of something I would have. I definitely agree with Paul on that one.
Thomas, this is exceptional, yes; for content however, it’s a great example of practicing critical thinking. Take in data and be skeptical, then stay open minded and discern and come to conclusions, creating emotional mature humans. It’s admirable that you’re respectful of all positions. Thank you. We do not have to agree with every position, however, respecting our differences is very refreshing! ❤
Amazing perspectives. Thank you for sharing
People always try to overcomplicate it.
If you lower calories below your estimated maintenance but then compensate (consciously or unconsciously) by burning less calories, then you dont have a deficit. Your body isn't a miracle machine. If you give it less energy in, then it burns you will lose weight. It may take longer than you expect, but it will happen.
But you need to ensure:
You are accurate with your intake.
You are accurate with your caloric requirements for the day.
There is no biological mechanism that can defy Calories in Calories out. It just isn't possible.
And the only way to guarentee you are burning fat instead of carbs is to guarentee that your body has used up all the carbs. You dont need a VO2 test or to get a certain intensity workout. You just use up the glucose available and youll use fat for energy.
Thanks again for your great content & information!! I love all of the people you've interviewed in this video - especially Gabrielle Lyon! Although I'm no carnivore - or whatever Paul is these days, I think he's great & passionate - and makes a lot of sense... I also love how he doesn't give a crap (seemingly) about what others think... and although I also like Layne, I can't stand when he steps into his bully mode & rips into Paul - and others...
Thank you! It was very valuable! Keep it up
This message is Thomas approved. Love your Herculean arms
Intermittent fasting and making sure my first/main meal is very healthy has worked great for me. Satiation keeps me from snacking later. Great advice in this one all around. Sustainability
Thank you best video ever!
Love a square of dark chocolate and a few almonds as my sweet treat. 😋
I thought for sure you would mention the advice of kino body about getting 12 K to 15 K steps for fat loss. That conversation was so helpful for me.
It kills me that so many people reject the idea of the "KINDS/TYPES of calories" being important. Like... we have this 6,000 to 300,000 year long meta-analysis spanning the entirety of human civilization up to this point (depending on your belief system and personal thoughts, I try to remain open to all beliefs)... and that 6,000 to 300,000 years of data shows us that humans had **NO ISSUES** with obesity and other "Diseases of Civilization" (with very, very rare exceptions) before we started adulterating nature.
"Illnesses do not come upon us out of the blue. They are developed from small daily sins against Nature. When enough sins have accumulated, illnesses will suddenly appear." - Hippocrates
I don't know how people can look at the last 60 years, or even 100 years, of degradation of the human physiology (on average, globally) and not see that eating 4 Big Macs and drinking 4 twenty ounce cokes every day for life *IS DIFFERENT AND FAR WORSE* than consuming those same calories in whole, organic foods close to nature.
Like... did we evolve alongside Coke and Big Mac's for 6,000 to 300,000 years or did we evolve alongside organic, whole foods for 99.9% or longer of that time period???
Awesome info
Hey Thomas! I just recently have started watching your videos and have become very knowledgeable in just the past couple of weeks thanks to you! I was wondering if you knew of a good app or would consider making something of your own that would scan a food and basically give it a grade (like the nfl draft grades for example). I just watched your protein bar video from sprouts and there was so much good information in there so that’s where my idea came from! Thanks for all you do to inform us on the road to good health. We appreciate you!
Hey Thomas! Anyway we can get an updated supplement you currently take? Dosages too?
This is a great and concise video.
I personally found the RDA for fiber for me is too low. If I’m at least at 1.33 the fiber rda and 2nd consuming a variety of fibers. So I’m not a fiber expert yet but asparagus for instance has a high amount of insoluble and lentils soluble apples have pectin for motility, so a variety of fibers not just hitting the fiber number, has a huge impact. The hardest thing is fiber takes more time to eat and it requires you to eat more frequently because my stomach isn’t large enough but the benefits for my brain and metabolism etc etc are huge. In fact if I eat say 60 plus grams of fiber I can eat 3000 to 4000 calories and I start acting like a wired teenager.
Somehow dr Layne Norton was overlooked? He brought light to IIFYM, protein, original debunking and showed how we can apply this at a practical level.
Russellbuddy reminded me of low days needs low food, and workout days need lots of food. It works, yesterday was my rest day. I ate high protein for breakfast, no snacks, no lunch, high protein dinner. Shred off 3 lbs of weight, probably water weight. I got lots of that.
I love Paul Saladino who hating on him?
people were frustrated with him because he changed his guidance drastically over time, drastically
@@markothwriter you mean because he found out what works for his body and not as easy as one size fit all
@@ciprianolopez7559 because he started eating loads of sugar, and when he gets CVD people will blame it on the meat
all the Carnivore Cultists that he betrayed with his Apostasy.
I love Seed. The only thing that works as promised and wanted.
Superb presentation.
I agree w/ Dr Paul.
Eating whole foods/ the food our ancestors ate has benefits we probably don't even know about yet.
If you ever spend a season researching the history of nutrient density in produce you find out that modern produce has significantly less nutrient density than the past. So the idea is that our appetite could be linked to nutrient deficiencies that we don't even know about.
How do you test this?
I have a juicer.. I juice slow carbs in root vegetables beets and carrots with fast carbs in fruits add in a huge amount of greens, spinach, collard greens.
Juice 6 big servings to serve you for the next 24 hours.
And you'll see you can get through a whole day with like 50oz of juice and not feel hungry.
Yup. You dont' even have to go all that crazy honestly. Even modern foods, eaten with good variety and as close to nature as possible will decrease your appetite. The body isn't as needy as people think. Very little intake of nutrients can easily make your body happy and you won't feel the need to eat as much.
Top tips to lose fat, follow me as I fight brain cancer with fitness and nutrition!
1. Eat with chopsticks
2 . Eat slow
3 . Use the smallest plates/ bowls you have.
4. No eating in front of the television or mindless eating.
Maybe add food order to the protocol: veggies (salad?), broth, protein + cooked veggies, finally carbs. Use fats as appropriate. Just a thought.
This country, the U.S., is food driven. If you're happy, you eat. If you're sad, you eat. If you're board, you eat. If you take a break, you eat. Why do you need to have an appetiser to eat, before you EAT!?!.
WE are surrounded by food and snacks EVERYWHERE we go. Lowe's and Home Depot sell sodas and snacks. Every gas station sells food. Just look at what people have in their shopping carts at the grocery store. You'd be hard pressed to actually see any "groceries", its 95 percent crap.
Look how long the soda and drink Isles are in a grocery store. How about the "bakery" dept. in the grocery stores...? They're larger than the PHARMACY!!!!
Every other TV commercial is for food or a fast food place and the one's between those are for weight loss and the one's between those are for some sort of medical condition because most people eat crap and don't move enough.
It really does boil down to "common sense" eating, but then again, common sense isn't so common. ...That and "GIGO", garbage in-garbage out.
The clip with Andy Galpin about a client not loosing weight at 1800 cals needing reverse dieting, sounded to me alot like the metabolic damage theory of Layne Norton a decade ago, largely debunked at the time by Lyle Mcdonald as simply being temporary water retention.