### Key Insights 1. **Flexibility in Fasting Schedules**: - Flexibility prevents the body from adapting, making fasting more effective. 2. **Consistency in Meal Timing**: - Maintaining consistent meal times, even on fasting days, supports circadian rhythms and metabolic cues. 3. **High Protein Intake Post-Fast**: - Consuming large amounts of protein after fasting supports muscle preservation and growth. 4. **Glycogen Levels Over Carb Timing**: - Overall glycogen maintenance is more important than precise carb timing. 5. **Gut Health Emphasis**: - Fermented foods and collagen support gut health, a crucial benefit of fasting. 6. **Nutrient Supplementation**: - Multivitamins and liver capsules prevent deficiencies during lower calorie intake periods. 7. **Adjusted Training Intensity**: - Lower intensity training post-fast helps manage reduced energy levels. 8. **Rucking for Optimal Fat Burning**: - Rucking maintains fat-burning heart rates without high-intensity strain. 9. **Resistance Training on Fasting Days**: - Essential for muscle preservation during fasting. 10. **Miniature ETRF**: - Light protein dinners on non-fasting days help maintain leanness and body fat consistency. 11. **EAAs for Protein Synthesis**: - EAAs enhance protein absorption and synthesis post-fast. 12. **Protein Over Fiber on Fasting Days**: - Prioritizing protein intake over fiber supports long-term muscle maintenance. 13. **24-Hour Fasts for Resilience**: - Occasional 24-hour fasts build body resilience and adaptability. ### Conclusion Thomas DeLauer's evolved approach to intermittent fasting for fat loss integrates flexibility, consistent meal timing, increased protein intake, and a focus on gut health. By adjusting his fasting schedule, meal timing, and training intensity, he enhances the effectiveness of fasting while maintaining muscle mass and overall health. DeLauer's insights highlight the importance of adapting fasting strategies based on new scientific findings and personal experience, ensuring a sustainable and effective approach to fat loss.
One related benefit of this knowledge is that when my workday keeps me from a meal or two during the week I don't panic. I just call it "fasting", and boy does it get easier.
I do 16:8. Start eating window at 11:30. Only have carbs later in the day around my workout and dinner. Also carb cycle, more carbs on workout days less on off days.
I'm being really agressive with my fasting right now - im 57, 6'4" and 75lbs overweight at least - i can't go into my 60's this heavy. I've been doing 3-5 day weekly "dirty fasts" with coffee, creatine, electrolytes, cod luver oil, fermented brine or a bit of kraut, light supps, with light-med resistance training and walking throughout. Weekends are mega-protein and heavier lifting, bracketed with whey and carbs, ramping down into a hi-protein low-carb day before the next fast. I feel like its really moving the needle but i used to weigh over 400, so theres a lot of non-muscle tissue for me to catabolize during the week.
Great info. Thanks Thomas. There may also be a benefit to you especially in reducing potential long term muscle injury and muscle imbalance. These would be resistance training using Blood Flow Restriction Bands. I also would not walk by throwing a heavy back pack on. Given the uneven weight distribution long term it can cause postural related muscle imbalances. Instead I would throw on a weighted vest and go for long walks with that. You can gradually progressively increase the weighted vest weight over time. And for a greater challenge you can also do it while adding bfr bands above your thighs and go for long walk with both weighted vest plus BFR bands on your thighs.
Thank you for pointing this out. People actually think he got THAT BODY THROUGH JUST WORKING OUT AND FASTING 😂😂😂😂 Working out while fasted made my muscles look flat and I looked quite scrawny tbh. His muscles are filled. He’s eating or he’s not eating much cause he’s “fasting” but that gear is keeping those muscles Plump.
He is maintaining that much muscle from long time ago when he was a rugby? whatever player. He did not make them while on keto. You guys are new to his channel right? Go look up his background video.
@@gabim3093 Sheeeeeeewt, I do a 20 hour fast every single day and cram 200g of protein in a 4 hour eating window with a 3 day fast every 3 months and I'm more jacked than him.
@@DrChristopherMueller I’ve worked in the fitness industry. You may be right, but it’s obvs asf that he’s on gear bro. I like some of his videos, don’t get me wrong, but I hate that he’s misleading these ppl to look like him. Like they never will and he’ll never say what’s actually going into his body. I just don’t like the misleading that’s all. Watch Coach Greg guys 😂 P.S. Are you competing for something?
Wow, there’s a lot to unpack in this video, Thomas!! I’ll have to go back and watch and take some notes! Don’t want to miss anything! There’s lots of changes I could be making. Wish you were sitting across from me in my living room so that I could ask you all kinds of questions. Ha ha
Great video! Thank you will you post a video showing what a week of fasting looks like and meals and durations? Also the next time you do a 24 hour fast could we do it as a community?
I don't have any idea what a liver capsule or methylated vitamin is. As for aminos, I have seen the benefit of having them in a post-fasted-workout whey shake, which I follow with some sous vide shrimp, absent any oils. I really like fasting a couple times a month for 36 - 60 hours, and I like to do my workouts fasted, around lunch time.
Hey Thomas, love your vids man. Could you please make a video on a full day of eating getting enough of fibre, mainly 40 grams per day! That would be a hugely beneficial video!
@AugustusCaesar88 What about feeding our microbiome? There is so much conflicting info circulating that I don't know what to believe. I can only do what's best for me, and that seems to be working because I have kept the same weight and waist circumference since high school, and I'm turning 55 this month. I have a passion for learning all about health and fitness and different perspectives. I find it very interesting.
@@rachelmcgill8143 I agree with you there is so much conflicting info it’s depressing. I think you’re better off following a simple eating pattern and find what works for you individually and sticking with that. I’m sure this guy means well but he’s constantly making new content with conflicting information saying “data this, studies show, the literature says this etc…” if you keep watching all these videos every day you’ll end up tearing your hair out.
Thomas, or anyone else out there, can you share your thoughts on the idea touted by many that we should all strive for microbiome diversity by ingesting at least 30 different plants per week. I appreciate your videos!
For me, the important question is "why do you want to maintain microbiome diversity?" My answer to that question is twofold. First, I want to be flexible enough to most comfortably survive for a while if there isn't an adequate meat supply. Second, I like the benefit of the biome creating BHB that gives me clean energy. So I don't go crazy with the fiber, but I get the kinds of fiber I prefer several times a week. This tends to be cruciferous vegetables, nuts, seeds, konjac, asparagus, etc. Again, I don't go crazy, but having gone carnivore for a while, I prefer high-protein, very-low-carb, mostly including that fiber.
People need to spend more time learning their own bodies vs following rigid schedules. Dont forget some people work 3rd shift which breakfast is dinner.
Great video! There are quite a few influencers stating that EAAs during a fast help maintain muscle. I know in your video you said there's not much benefit but would you consider that something that might work?
@@JerryCorreia76 I'm not buying their claim. Fasting itself does this, and if you want to "provide stimulus," why not break the fast with it instead of cheating on the fast? It's exactly what I do, except if the fast is longer than 24 hours, I first have some bone broth with electrolytes to avoid common issues.
I would be careful with this advice. The vast majority of fasting experts discourage breaking your fast with carbohydrates, as that can cause unhealthy (even deadly) electrolyte imbalances.
I feel like I fast everyday to some degree. Not super long but I just rarely feel hungry in the morning, plus I’m trying not to eat as late but I’m not on a ridged schedule.
You’re so smart thanks for sharing. I’ve been a weightlifter for 35 years and was recently diagnosed with breast cancer. Everyone in the cancer field so far seems to encourage less meat, esp red meat. On the flip side I fear many of the soy based proteins won’t benefit me as my cancer is hormone fed. I’m always at a loss as to how to get my protein. I know fish is great and eggs too. How do you feel about meat and cancer?
What kind of yogurt can you eat that’s Good in building beneficial bacteria that does not have dairy or coconut I’m allergic to both. Any advice would be very appreciated thank you. Sheep milk yogurt only one brand that I can find at Whole Foods seems very sugary when I eat it but I can tolerate it, is that a good one? It comes in singles and a larger tub which is actually kind of small. Very pricey. I do not like the almond yogurt Taste at all, cashew tastes OK but my body has never liked cashews.
Anyone know on methylated B vitamins, is it only bc most of us have MTHFR SNPs so helps lower homocysteine & overall inflammation vs cyanocobalamin & other synthetic b vitamins etc? @9:15
I do usually once w week! A 24 hr fasting! My calories come in either for lunch or dinner! I’m still struggling with losing some extra weight I put on!
Someone help me put please; I have red been going IF and have recently bought Alpha Zero 1 organic Spirulina Chlorella and after documenting my food intake for the day I had consumed more than 200grams of Protein by taking the recommended 4 tablets. How does that affect my Macros as I don’t want to cut down on actual foods that contain protein yet I am not trying to build muscle but achieve lean muscle and strength.
With all respect, your biggest mistake is following all of those studies. You should just do something and if you don't get results, stop doing it. And try something else. You have enough experience to determine things not to do. Every body works differently, and you have to figure out what works for you. Not these studies funded by corporations.
I agree. It's all "This recent study," but like, what was the quality of that study? It just always seems to be like jumping on the latest study... there will be a new study in a few months that shows the opposite.
Having studied Statistics and Experimental design ..I also agree. I’m often appalled at the sometimes flawed studies he refers to.. too many variables, ignored. Small N (number of subjects) or tiny percent in results. Neither can you .."just do something and expect results" however. Many results are not visible but still significant for either metabolism, growth or general health.
I think the point is that Thomas is actually learning how his own body works and is sharing that experience with us. The fact that his regimen changes as a result of his observations is surely the most intelligent thing to do. It's not helpful to try gotcha stuff to try to point out inconsistencies when he is doing just that.
I challenge you to a 60-90 day diet of ruminant red meat, eggs, butter, salt and water. Not only is it great content farming but it can educate those who think this way of eating is nothing but fallacy or a cult following. It gave me my life back when clean keto failed to do so. What say you, Sir.
How do you actually do a 24 hour fast if your strategy is deleting meals. If you ate the previous day at 5p-6p, then you embarked on a 24 hour fast, you’d eat again at 5p the next day, which is 23 hours. Or do you skip dinner too and do a 36ish hour fast?
Ever wonder why everything is so complicated now? For centuries humans were fit and didn’t have to deal with all these inputs and variables. Ultimately it shows that there is something seriously wrong with these videos. Also we have to acknowledge that genetics plays a huge component.
Oh this is gonna be fun explaining my body can store all this dang protien to my fellow gym buddies 😅.. Ok question.. can cardio low I tensity.. about heart tmrate level 2 .. for one to to hours right before bed ( I wprk late amd have zero choice) help with having my body burn fat vs my carbs..( also miner detail I enjoy a bowl of ice cream before dinner and we'll enjoy my runs / weighted stairs climber before bed) just need clarification and facts to make me not feel so guilty for running all my hard work and dedication to health during day. Just for a bowl of cookies and cream ice cream..which to me us worth it
I think it really depends on the medication. I mean, even a multivitamin technically should be taken with food. If you must take a daily medication with a meal, just try a daily intermittent fast, for example skip breakfast. Then, at lunch, eat and take your meds. This is what I do. However, when doing an extended fast, I just take my medication without food, even though it is recommended to take with food. You could also perhaps consume something that is pure fat with your medication. Pure fats, like a coconut oil, won't really kick you out of a fast because it's impact on insulin is quite low.
I heard Sten Ekberg say that whey protein only get utilized at 18%, where an egg is at 48%.....Evidently the rest is excreted or turned into glucose.....you buy that? He mentioned that this is because some proteins lack all essential aminos, thus limiting how the body can use them.
@@advex4428 The term "processed food" gets thrown around a lot, and one might wish to ask "what part of 'processed' is the bad part?" Many believe it's processed carbs and oils that are the big problem, not to mention unnatural ingredients.
Most fasting experts suggest avoiding any sweet sensations during your fasting period, even if it's due to natural calorie-free sweeteners. This is due to the cephalic response, which is not fully understood. If we had home measurement of insulin, we could understand it better.
@@CarbageManI always put Raw Cream & Raw Honey in my Coffee. It never breaks My Fast and is able to sooth me until My One Hour Window later in the day for My OMAD. Raw Honey & Real Maple Syrup are The Two Best Sweeteners.
@@CarbageMan it does not. Fasting from Whole Foods is the whole meaning of Fasting. Honey is basically liquid, so is cream. They are not Whole Foods. No, it’s still considered Fasting.
I would heavily advice against using Toms fasting schedule. It is far too inconsistent for normies. You have your life to live while he lives around being lean, you need a consistent routine and his is an antithesis to that.
Intermittent fasting worked like nothing ever has for me when it comes to weight loss. Having an eating window prevents overeating for me. Maybe it's psychological to some degree. I had reached ideal weight and maintained for a few years. I did gain a few pounds and have struggled to lose it this time,even with IT, so I wonder if I need to change it up.
@@margrose5 Intermittent fasting works great. However, it is easier if done ever day so it becomes a routine. Default mode weight loss where you don't yo-yo.
@@margrose5what’s your caloric range like? Do you think you’re eating in a calorie deficit? Are you prioritizing Protein & Fats, with minimal Carbs during your OMAD Fast? I do OMAD every day, some days I eat what I want (2 or 3 days a week) while the other days, I make sure it’s centered around Red Meat, Eggs, then some Carbs like Sourdough Bread, Fruit, or Garden Fresh Veggies. Making sure you eat more Protein and Fat is Key in Weight Loss. Higher amounts of Carbs would be for Weight Gain. The opposite would be for Weight Loss.
@@Ricatonniisasavage8854 I seldom do OMAD. I usually do an 18:6 fast. Thats what I did for the first three years of IT, and it worked beautifully, better than anything I had ever used for weight loss. Dr. Jason Fung’s books were my inspiration. I think that in my effort to take in at least 100 grams of protein a day, my calorie intake may have increased. I wasn’t as aware of protein needs when I first started IT. I think I have to be more diligent about snacks, too. Nuts, for example, can be a problem if not monitored closely. I’m working on that again lately. I do center my eating around eggs, meat, and fish as well as low glycemic vegetables. Thanks for taking the time to share and comment!
The best thing you can do is to not eat any dietary fat, dietary fat has 100% absorption into body fat, and it causes insulin resistance, which makes it harder to absorb your carbohydrates correctly, Carbs FTW!! 💪💪💪
We shouldn't have to think so much about our diet, if I'm hungry I eat if I'm not I don't. I minimalize the bad things, as in one day a week we eat breakfast with friends, I may eat sour dough toast to dip the yolks on my 3 eggs over easy, with bacon or sausage, one time that broke the bank, I ordered a steak that cost too much and was full of gristle. I've done two 7 day fasts only because it helps, I think to reset our digestive system is beneficial periodically. I also break my fast with bone broth, except I poach eggs in the broth.
I've lost a lot of weight in the last 13 months, and I have a loose, extra skin situation. I've heard that intermittent fasting can help with tightening that up, given enough time of course. Can anyone speak to this? Anyone else hear(try) IF for tightening up loose skin? Have you had any success? TY
I'm not sure about intermittent fasting-seems doubtful-but autophagy really spikes after around 24 hours. You may want to try skipping whole days of eating when it works best for you…so 36 hours or so. If that doesn't work, you may want to incorporate 72 hour fasts every couple months and see how that works. The reason is because autophagy (from skipping protein, and best, eating at all) gives your body a reason to recycle proteins, which can be found in your skin. Source: Dr Jason Fung.
@CarbageMan Thanks, G-Man. I've been doing 16/8 IF, it's pretty easy. I was gonna try 18/6 soon. I was thinking about extended fasting during my "deload" week (Every 7th week I take it easy, I'm not any kind of serious bodybuilder or powerlifter, just old and get beat up after six weeks of pretty hard lifting, for me.) It seems unpleasant, but I'm willing to give it a try. Thanks again.
@@thunderchubbs7640 I think you'll find casual skip-a-day fasting to be a good experience. Also, I didn't want to imply that autophagy only occurs when fasting. Exercise also increases autophagy. For the double benefit, try some light lifting on your fasting day. The only thing that may alarm you is that you'll possibly lose energy more quickly than you would expect. You want to make sure you get your electrolytes _in advance_ to when you feel faint or weak (so you don't accidentally pass out.) So you'll want to be wary. I usually start a day of fasting with electrolytes and go from there. You'll feel like you have a lot of energy because adrenaline and human GH go up, but it's a "false signal." As long as you get electrolytes, are fat adapted (you get ketones, which adjust your energy for blood sugar going down) and pace yourself, you'll be fine. If you feel faint, you may want to test your blood sugar (if you have a cheap meter, and you probably want one) to be sure you don't go too low, but this shouldn't be an issue if you're fat adapted (ketones, again.) I've been in the 50's, but my ketones were well-boosted. Your body knows how to do this.
No, sorry, speaking from experience, IF will not tighten your skin. If you are young your skin will (to some extent) tighten over time. And if you add muscle there will be less noticeable skin. Congratulations on your weight loss.
@@thunderchubbs7640 I responded again in detail, but youtube ate my reply. You may want to consult Dr Jason Fung's book on fasting. It's worth a read. There's plenty of guidance there.
You lost me at fasting several days of the week. lol. I love food too much and I’m still losing the pounds. I just move my body more. Sounds like you’re targeting people who want 5% body fat. That’s a small margin of people. And lifting heavy when you’re fasting? Huh?
2 - ‘Aishah (may Allah be pleased with her) said: The Prophet (peace and blessings of Allah be upon him) was keen to fast on Mondays and Thursdays. (Narrated by al-Tirmidhi, 745; al-Nasai, 2361; Ibn Majah, 1739; classed as saheeh by al-Albani in Saheeh al-Targheeb, 1044)
I think that’s really strange that you only eat a piece of meat for dinner. Yeah I know lunch can be a better meal if you have enough calories but you also said a few times in your video that you don’t eat a lot of calories in one day. Sounds like you’re not eating enough calories if you actually saying that. Then intermittent fast and then fully 24 hours twice a month sounds a little obsessive. Vanity being fit and thin and healthy is great. I appreciate some education but you know it just seems extreme. I guess I’ll try it for the next couple months and see how I feel.
He’s on gear. It’s obvs asf. He wouldn’t be this big if he was truly fasting (fatsing as in no food just water). He’s not truly fasting all the time but he markets that to get views. Upping his views makes profit. Making contradictory videos like these every week keeps you guys confused. It ups his views, ups his profits, and continues his flow of cash per month. If he gave you the actual diet plan and training and the gear he’s on, he’ll lose all his views cause HE JUST GAVE YOU THE FIX.
I guess this is more for bodybuilders. Obviously he's on some stuff, but that doesn't negate the advice. Also, what's so extreme about 24h fasts? That's pretty much OMAD and I've done it for years. Not anymore for social reasons at work during lunch
Some people make fitness a hobby and enjoy obsessing about calories and macros, definitely not for everyone though. Fasting can just be not eating for like 14-16 hours, doesnt need to be days on end. You get jacked from eating calories in a surplus and lifting for hypertrophy; you get shredded from calorie defecits, helped by things like fasting.
I take a methylated vitamin but my urine always turns bright bright yellow I'm assuming everything I've read states and seems to point in the direction of excess riboflavin? Is this true and should you stop taken solely based on this?
Excess riboflavin is common, but this can happen with an excess of many things. But no, unless you are buying everything individually and measuring each thing specifically for you, there isn't much you can do about this. Don't be worried though, your body is just flushing the excess, you aren't harming yourself.
### Key Insights
1. **Flexibility in Fasting Schedules**:
- Flexibility prevents the body from adapting, making fasting more effective.
2. **Consistency in Meal Timing**:
- Maintaining consistent meal times, even on fasting days, supports circadian rhythms and metabolic cues.
3. **High Protein Intake Post-Fast**:
- Consuming large amounts of protein after fasting supports muscle preservation and growth.
4. **Glycogen Levels Over Carb Timing**:
- Overall glycogen maintenance is more important than precise carb timing.
5. **Gut Health Emphasis**:
- Fermented foods and collagen support gut health, a crucial benefit of fasting.
6. **Nutrient Supplementation**:
- Multivitamins and liver capsules prevent deficiencies during lower calorie intake periods.
7. **Adjusted Training Intensity**:
- Lower intensity training post-fast helps manage reduced energy levels.
8. **Rucking for Optimal Fat Burning**:
- Rucking maintains fat-burning heart rates without high-intensity strain.
9. **Resistance Training on Fasting Days**:
- Essential for muscle preservation during fasting.
10. **Miniature ETRF**:
- Light protein dinners on non-fasting days help maintain leanness and body fat consistency.
11. **EAAs for Protein Synthesis**:
- EAAs enhance protein absorption and synthesis post-fast.
12. **Protein Over Fiber on Fasting Days**:
- Prioritizing protein intake over fiber supports long-term muscle maintenance.
13. **24-Hour Fasts for Resilience**:
- Occasional 24-hour fasts build body resilience and adaptability.
### Conclusion
Thomas DeLauer's evolved approach to intermittent fasting for fat loss integrates flexibility, consistent meal timing, increased protein intake, and a focus on gut health. By adjusting his fasting schedule, meal timing, and training intensity, he enhances the effectiveness of fasting while maintaining muscle mass and overall health. DeLauer's insights highlight the importance of adapting fasting strategies based on new scientific findings and personal experience, ensuring a sustainable and effective approach to fat loss.
One related benefit of this knowledge is that when my workday keeps me from a meal or two during the week I don't panic. I just call it "fasting", and boy does it get easier.
You are one of my favourite people to listen to in the weight loss keto world. ❤
You look fantastic Thomas 🙏
I do 16:8. Start eating window at 11:30. Only have carbs later in the day around my workout and dinner. Also carb cycle, more carbs on workout days less on off days.
I love his clear and simple videos without the sesquipedalian words. Good info!
Me too. Love Thomas ❤
This video is a gold mine
I'm being really agressive with my fasting right now - im 57, 6'4" and 75lbs overweight at least - i can't go into my 60's this heavy. I've been doing 3-5 day weekly "dirty fasts" with coffee, creatine, electrolytes, cod luver oil, fermented brine or a bit of kraut, light supps, with light-med resistance training and walking throughout. Weekends are mega-protein and heavier lifting, bracketed with whey and carbs, ramping down into a hi-protein low-carb day before the next fast. I feel like its really moving the needle but i used to weigh over 400, so theres a lot of non-muscle tissue for me to catabolize during the week.
Thanks for this video Thomas, I love fasting videos. Cheers! :)
Love it! Definitely resonates with me on a few points especially the protein intake
Great info. Thanks Thomas. There may also be a benefit to you especially in reducing potential long term muscle injury and muscle imbalance. These would be resistance training using Blood Flow Restriction Bands. I also would not walk by throwing a heavy back pack on. Given the uneven weight distribution long term it can cause postural related muscle imbalances. Instead I would throw on a weighted vest and go for long walks with that. You can gradually progressively increase the weighted vest weight over time. And for a greater challenge you can also do it while adding bfr bands above your thighs and go for long walk with both weighted vest plus BFR bands on your thighs.
Great video
Kefir rocks.....love it poured over a berry medley and walnuts.
Yeh 🤤
Fantastic 8nfo, & I can see some that I can easily use, thank you.
Great video, thank you again
Appreciate the video!
Excellent Thomas I’ll do this fasting when it feels right twice a week I can do no problem! Great video 👍
When you are fasting what is the usual hours you would fast and what would be more extreme?
Gear does wonders!
Thank you for pointing this out. People actually think he got THAT BODY THROUGH JUST WORKING OUT AND FASTING 😂😂😂😂
Working out while fasted made my muscles look flat and I looked quite scrawny tbh. His muscles are filled. He’s eating or he’s not eating much cause he’s “fasting” but that gear is keeping those muscles Plump.
He is maintaining that much muscle from long time ago when he was a rugby? whatever player. He did not make them while on keto. You guys are new to his channel right? Go look up his background video.
@@gabim3093 Sheeeeeeewt, I do a 20 hour fast every single day and cram 200g of protein in a 4 hour eating window with a 3 day fast every 3 months and I'm more jacked than him.
@@DrChristopherMueller I’ve worked in the fitness industry. You may be right, but it’s obvs asf that he’s on gear bro. I like some of his videos, don’t get me wrong, but I hate that he’s misleading these ppl to look like him. Like they never will and he’ll never say what’s actually going into his body.
I just don’t like the misleading that’s all.
Watch Coach Greg guys 😂
P.S. Are you competing for something?
Thank you Thomas 4 everything u do ❤
Wow, there’s a lot to unpack in this video, Thomas!! I’ll have to go back and watch and take some notes! Don’t want to miss anything! There’s lots of changes I could be making. Wish you were sitting across from me in my living room so that I could ask you all kinds of questions. Ha ha
Great video! Thank you will you post a video showing what a week of fasting looks like and meals and durations? Also the next time you do a 24 hour fast could we do it as a community?
I don't have any idea what a liver capsule or methylated vitamin is. As for aminos, I have seen the benefit of having them in a post-fasted-workout whey shake, which I follow with some sous vide shrimp, absent any oils. I really like fasting a couple times a month for 36 - 60 hours, and I like to do my workouts fasted, around lunch time.
Hey Thomas, love your vids man.
Could you please make a video on a full day of eating getting enough of fibre, mainly 40 grams per day! That would be a hugely beneficial video!
I would love that, too!
You don’t need a single gram of fibre to be healthy. Sounds crazy but it is true.
@AugustusCaesar88 What about feeding our microbiome? There is so much conflicting info circulating that I don't know what to believe. I can only do what's best for me, and that seems to be working because I have kept the same weight and waist circumference since high school, and I'm turning 55 this month. I have a passion for learning all about health and fitness and different perspectives. I find it very interesting.
@@rachelmcgill8143 I agree with you there is so much conflicting info it’s depressing. I think you’re better off following a simple eating pattern and find what works for you individually and sticking with that. I’m sure this guy means well but he’s constantly making new content with conflicting information saying “data this, studies show, the literature says this etc…” if you keep watching all these videos every day you’ll end up tearing your hair out.
@@AugustusCaesar88 Thank you! I agree! I appreciate your comments.
Thank you! But what exactly is a low carb dieting in these contexts? Would you give an example of such meals and whether it could include grains etc
What's a good Methylated Multi-vitamin?
great video
Thomas, or anyone else out there, can you share your thoughts on the idea touted by many that we should all strive for microbiome diversity by ingesting at least 30 different plants per week. I appreciate your videos!
You can increase biodiversity by eating other things besides plants. I'm not counting out 30 different plants a week lol
Centenarians didn't do that. But its a genius idea to get people eating a lot of veggies, who otherwise wouldn't.
Where in the world are there 30 different plants to eat at the SAME time in season?
For me, the important question is "why do you want to maintain microbiome diversity?" My answer to that question is twofold. First, I want to be flexible enough to most comfortably survive for a while if there isn't an adequate meat supply. Second, I like the benefit of the biome creating BHB that gives me clean energy. So I don't go crazy with the fiber, but I get the kinds of fiber I prefer several times a week. This tends to be cruciferous vegetables, nuts, seeds, konjac, asparagus, etc. Again, I don't go crazy, but having gone carnivore for a while, I prefer high-protein, very-low-carb, mostly including that fiber.
People need to spend more time learning their own bodies vs following rigid schedules. Dont forget some people work 3rd shift which breakfast is dinner.
I’ve been rucking my own body weight since I put on 20lbs 😂
How do you manage fasting while training for an endurance event?
Great video! There are quite a few influencers stating that EAAs during a fast help maintain muscle. I know in your video you said there's not much benefit but would you consider that something that might work?
Working out during a fast helps maintain muscle (that you use) as does fasting itself. Source: Dr Jason Fung.
EAA suppliers are telling customers that they are zero calorie and don't break a fast. In addition to providing stimulus for muscle protein synthesis.
@@JerryCorreia76 I'm not buying their claim. Fasting itself does this, and if you want to "provide stimulus," why not break the fast with it instead of cheating on the fast? It's exactly what I do, except if the fast is longer than 24 hours, I first have some bone broth with electrolytes to avoid common issues.
When you say you make sure you get carbs after fasting what form of carbs are you eating, what food?
I would be careful with this advice. The vast majority of fasting experts discourage breaking your fast with carbohydrates, as that can cause unhealthy (even deadly) electrolyte imbalances.
I feel like I fast everyday to some degree. Not super long but I just rarely feel hungry in the morning, plus I’m trying not to eat as late but I’m not on a ridged schedule.
This is what used to be called normal eating.
@@CarbageMan yes, true. Lol
Off topic. How do you feel about vitamin drips ? And shots ? I know there isn’t much research on it.
You’re so smart thanks for sharing. I’ve been a weightlifter for 35 years and was recently diagnosed with breast cancer. Everyone in the cancer field so far seems to encourage less meat, esp red meat. On the flip side I fear many of the soy based proteins won’t benefit me as my cancer is hormone fed. I’m always at a loss as to how to get my protein. I know fish is great and eggs too. How do you feel about meat and cancer?
Do you like Greek yogurt and cottage cheese?
I sure do! They give me bubble gut so my husband isn’t a fan though haha
@@katebruno9255 bummer!
What kind of yogurt can you eat that’s Good in building beneficial bacteria that does not have dairy or coconut I’m allergic to both. Any advice would be very appreciated thank you. Sheep milk yogurt only one brand that I can find at Whole Foods seems very sugary when I eat it but I can tolerate it, is that a good one? It comes in singles and a larger tub which is actually kind of small. Very pricey. I do not like the almond yogurt Taste at all, cashew tastes OK but my body has never liked cashews.
Does anyone have a link for a good liver supplement?
Check oat brew, betaine, milk thistle, artichoke, GABA
Look into Ancestralsupplements, 3 people in my house take them including me and all get good results.
I just turned 56 today! I used to be 160! I ran a lot of miles! Then i needed hip replacement! I go walking! Lift weights
Anyone know on methylated B vitamins, is it only bc most of us have MTHFR SNPs so helps lower homocysteine & overall inflammation vs cyanocobalamin & other synthetic b vitamins etc? @9:15
I do usually once w week! A 24 hr fasting! My calories come in either for lunch or dinner! I’m still struggling with losing some extra weight I put on!
Someone help me put please; I have red been going IF and have recently bought Alpha Zero 1 organic Spirulina Chlorella and after documenting my food intake for the day I had consumed more than 200grams of Protein by taking the recommended 4 tablets. How does that affect my Macros as I don’t want to cut down on actual foods that contain protein yet I am not trying to build muscle but achieve lean muscle and strength.
Trt holds a lot of muscle on you regardless of intake.
Hey Thomas, what Kefir do yiu drink? I do not knowxwhat to look for when looking at the ingredients of the Kefirs I find at my grocery stores
Look for the Maple Hill brand, grassfed, organic, and unsweetened.
Is it safe to drink 330ml of fresh liquid whey which contains 45g protein in one sitting?
Thomas what if you don’t like the taste of whey protein?
With all respect, your biggest mistake is following all of those studies. You should just do something and if you don't get results, stop doing it. And try something else. You have enough experience to determine things not to do. Every body works differently, and you have to figure out what works for you. Not these studies funded by corporations.
I agree. It's all "This recent study," but like, what was the quality of that study? It just always seems to be like jumping on the latest study... there will be a new study in a few months that shows the opposite.
Having studied Statistics and Experimental design ..I also agree. I’m often appalled at the sometimes flawed studies he refers to.. too many variables, ignored. Small N (number of subjects) or tiny percent in results. Neither can you .."just do something and expect results" however. Many results are not visible but still significant for either metabolism, growth or general health.
Do you break your fast to get protein after lifting heavy?
makes sense
I thought You said in the past that changing the time of fast was better?
His message varies a lot.
I think the point is that Thomas is actually learning how his own body works and is sharing that experience with us. The fact that his regimen changes as a result of his observations is surely the most intelligent thing to do. It's not helpful to try gotcha stuff to try to point out inconsistencies when he is doing just that.
No mention of the caloric intake!
I eat less when I eat when I'm hungry. Not because of the clock time.
I challenge you to a 60-90 day diet of ruminant red meat, eggs, butter, salt and water. Not only is it great content farming but it can educate those who think this way of eating is nothing but fallacy or a cult following. It gave me my life back when clean keto failed to do so. What say you, Sir.
More energy? Better sleep? I need that.
How do you actually do a 24 hour fast if your strategy is deleting meals. If you ate the previous day at 5p-6p, then you embarked on a 24 hour fast, you’d eat again at 5p the next day, which is 23 hours. Or do you skip dinner too and do a 36ish hour fast?
King Thomas
Which methylated multivit do you use?
Ever wonder why everything is so complicated now? For centuries humans were fit and didn’t have to deal with all these inputs and variables. Ultimately it shows that there is something seriously wrong with these videos. Also we have to acknowledge that genetics plays a huge component.
Workouts
Wait you keep saying fasting days but you're eating on your fasting days I'm confused
Too bad Butcher Box is sooo expensive..... for us in Canada they are charging $140 for 7 pound of ground beef....
It is crazy expensive here in the U.S. also
Not sure what Thomas is talking about here🤔
How much and what protein do you eat when you go 24h without eating?
Oh this is gonna be fun explaining my body can store all this dang protien to my fellow gym buddies 😅..
Ok question.. can cardio low I tensity.. about heart tmrate level 2 .. for one to to hours right before bed ( I wprk late amd have zero choice) help with having my body burn fat vs my carbs..( also miner detail I enjoy a bowl of ice cream before dinner and we'll enjoy my runs / weighted stairs climber before bed) just need clarification and facts to make me not feel so guilty for running all my hard work and dedication to health during day. Just for a bowl of cookies and cream ice cream..which to me us worth it
Are you able to take your usual medicines(pills)while fasting?
I don't understand what to do about this because some meds say take with food
@bettyboothe2523 do you take the pills anyway without food? I have but it makes me nauseated.
@@angeljackson9507 I'm new to fasting. Trying to learn the ropes. I'm not going to take them without food.
I think it really depends on the medication. I mean, even a multivitamin technically should be taken with food. If you must take a daily medication with a meal, just try a daily intermittent fast, for example skip breakfast. Then, at lunch, eat and take your meds. This is what I do. However, when doing an extended fast, I just take my medication without food, even though it is recommended to take with food. You could also perhaps consume something that is pure fat with your medication. Pure fats, like a coconut oil, won't really kick you out of a fast because it's impact on insulin is quite low.
@@coolitdown I like The idea of taking the fat with the meds/ supplements
Haven't had fiber in years. Maybe 6+? I don't eat garbage, so I dont really have much waste. Maybe go #2 1 or 2x a week. #meatheals
I heard Sten Ekberg say that whey protein only get utilized at 18%, where an egg is at 48%.....Evidently the rest is excreted or turned into glucose.....you buy that? He mentioned that this is because some proteins lack all essential aminos, thus limiting how the body can use them.
Would be interesting how much of whey gets utilized. The actual natural whey from milk.
Because lets face it, whey protein is processed food.
@@advex4428 The term "processed food" gets thrown around a lot, and one might wish to ask "what part of 'processed' is the bad part?" Many believe it's processed carbs and oils that are the big problem, not to mention unnatural ingredients.
Is coffee with allulose fine during intermittent fasting?
Most fasting experts suggest avoiding any sweet sensations during your fasting period, even if it's due to natural calorie-free sweeteners. This is due to the cephalic response, which is not fully understood. If we had home measurement of insulin, we could understand it better.
@@CarbageManI always put Raw Cream & Raw Honey in my Coffee. It never breaks My Fast and is able to sooth me until My One Hour Window later in the day for My OMAD.
Raw Honey & Real Maple Syrup are The Two Best Sweeteners.
@@Ricatonniisasavage8854 You may be good with it, and it may work out for you, but it most definitely breaks a fast.
@@CarbageMan it does not. Fasting from Whole Foods is the whole meaning of Fasting. Honey is basically liquid, so is cream. They are not Whole Foods. No, it’s still considered Fasting.
@@Ricatonniisasavage8854 OMG, Read a freaking book! I suggest Dr Jason Fung "Complete Guide to Fasting."
You're describing a liquid diet.
If I didn't work a swing shift and change shifts every week a lot of these would probably be good. Sadly I can't
grass fed and fresh locally raised and graised than braised and enslaved than slung out mixed up to the big yellow restaurant
I would heavily advice against using Toms fasting schedule. It is far too inconsistent for normies. You have your life to live while he lives around being lean, you need a consistent routine and his is an antithesis to that.
Na. Discipline, it's easy.
Intermittent fasting worked like nothing ever has for me when it comes to weight loss. Having an eating window prevents overeating for me. Maybe it's psychological to some degree. I had reached ideal weight and maintained for a few years. I did gain a few pounds and have struggled to lose it this time,even with IT, so I wonder if I need to change it up.
@@margrose5 Intermittent fasting works great. However, it is easier if done ever day so it becomes a routine. Default mode weight loss where you don't yo-yo.
@@margrose5what’s your caloric range like? Do you think you’re eating in a calorie deficit? Are you prioritizing Protein & Fats, with minimal Carbs during your OMAD Fast?
I do OMAD every day, some days I eat what I want (2 or 3 days a week) while the other days, I make sure it’s centered around Red Meat, Eggs, then some Carbs like Sourdough Bread, Fruit, or Garden Fresh Veggies. Making sure you eat more Protein and Fat is Key in Weight Loss. Higher amounts of Carbs would be for Weight Gain. The opposite would be for Weight Loss.
@@Ricatonniisasavage8854 I seldom do OMAD. I usually do an 18:6 fast. Thats what I did for the first three years of IT, and it worked beautifully, better than anything I had ever used for weight loss. Dr. Jason Fung’s books were my inspiration. I think that in my effort to take in at least 100 grams of protein a day, my calorie intake may have increased. I wasn’t as aware of protein needs when I first started IT. I think I have to be more diligent about snacks, too. Nuts, for example, can be a problem if not monitored closely. I’m working on that again lately. I do center my eating around eggs, meat, and fish as well as low glycemic vegetables. Thanks for taking the time to share and comment!
The best thing you can do is to not eat any dietary fat, dietary fat has 100% absorption into body fat, and it causes insulin resistance, which makes it harder to absorb your carbohydrates correctly, Carbs FTW!! 💪💪💪
We shouldn't have to think so much about our diet, if I'm hungry I eat if I'm not I don't. I minimalize the bad things, as in one day a week we eat breakfast with friends, I may eat sour dough toast to dip the yolks on my 3 eggs over easy, with bacon or sausage, one time that broke the bank, I ordered a steak that cost too much and was full of gristle. I've done two 7 day fasts only because it helps, I think to reset our digestive system is beneficial periodically. I also break my fast with bone broth, except I poach eggs in the broth.
I eat eggs with egg whites! Turkey patties! That’s my first meal usually around 11! Love tuna! I do once doing OMAD. I basically eat two meals!
Question for you are you fully natural ? Or on any testosterone?
I've lost a lot of weight in the last 13 months, and I have a loose, extra skin situation. I've heard that intermittent fasting can help with tightening that up, given enough time of course. Can anyone speak to this? Anyone else hear(try) IF for tightening up loose skin? Have you had any success? TY
I'm not sure about intermittent fasting-seems doubtful-but autophagy really spikes after around 24 hours. You may want to try skipping whole days of eating when it works best for you…so 36 hours or so. If that doesn't work, you may want to incorporate 72 hour fasts every couple months and see how that works. The reason is because autophagy (from skipping protein, and best, eating at all) gives your body a reason to recycle proteins, which can be found in your skin. Source: Dr Jason Fung.
@CarbageMan Thanks, G-Man. I've been doing 16/8 IF, it's pretty easy. I was gonna try 18/6 soon. I was thinking about extended fasting during my "deload" week (Every 7th week I take it easy, I'm not any kind of serious bodybuilder or powerlifter, just old and get beat up after six weeks of pretty hard lifting, for me.) It seems unpleasant, but I'm willing to give it a try. Thanks again.
@@thunderchubbs7640 I think you'll find casual skip-a-day fasting to be a good experience. Also, I didn't want to imply that autophagy only occurs when fasting. Exercise also increases autophagy. For the double benefit, try some light lifting on your fasting day.
The only thing that may alarm you is that you'll possibly lose energy more quickly than you would expect. You want to make sure you get your electrolytes _in advance_ to when you feel faint or weak (so you don't accidentally pass out.) So you'll want to be wary. I usually start a day of fasting with electrolytes and go from there.
You'll feel like you have a lot of energy because adrenaline and human GH go up, but it's a "false signal." As long as you get electrolytes, are fat adapted (you get ketones, which adjust your energy for blood sugar going down) and pace yourself, you'll be fine. If you feel faint, you may want to test your blood sugar (if you have a cheap meter, and you probably want one) to be sure you don't go too low, but this shouldn't be an issue if you're fat adapted (ketones, again.) I've been in the 50's, but my ketones were well-boosted. Your body knows how to do this.
No, sorry, speaking from experience, IF will not tighten your skin. If you are young your skin will (to some extent) tighten over time. And if you add muscle there will be less noticeable skin. Congratulations on your weight loss.
@@thunderchubbs7640 I responded again in detail, but youtube ate my reply. You may want to consult Dr Jason Fung's book on fasting. It's worth a read. There's plenty of guidance there.
“don’t need a lot of calories” = you shut your metabolism down with years of starving yourself
"I'm a Grizzly guy"
8:50 Please don't talk about your own muscle preservation when you're clearly on gear, it's massively misleading
Timing doesn't matter... when you're metabolically healthy #TotalHealthMatrix
“People always wonder how I maintain so much muscle mass and don’t eat very much”….. TRT! 💉
Lmao jk man, love you!
❤❤❤
Listen carefully and it seems to me that Fasting poses a lot of problems, maybe 3 high protein meals a day are better
Come on man, be honest. TRT or PEDs?
heloooooooooooooooooooooooooooooooo
You lost me at fasting several days of the week. lol. I love food too much and I’m still losing the pounds. I just move my body more. Sounds like you’re targeting people who want 5% body fat. That’s a small margin of people. And lifting heavy when you’re fasting? Huh?
Dude you dont have to do anything for fat loss
2 - ‘Aishah (may Allah be pleased with her) said: The Prophet (peace and blessings of Allah be upon him) was keen to fast on Mondays and Thursdays. (Narrated by al-Tirmidhi, 745; al-Nasai, 2361; Ibn Majah, 1739; classed as saheeh by al-Albani in Saheeh al-Targheeb, 1044)
There is no Allah. Jesus is Lord.
@@Ricatonniisasavage8854 you’re an absolute joke
I think that’s really strange that you only eat a piece of meat for dinner. Yeah I know lunch can be a better meal if you have enough calories but you also said a few times in your video that you don’t eat a lot of calories in one day. Sounds like you’re not eating enough calories if you actually saying that. Then intermittent fast and then fully 24 hours twice a month sounds a little obsessive. Vanity being fit and thin and healthy is great. I appreciate some education but you know it just seems extreme. I guess I’ll try it for the next couple months and see how I feel.
He’s on gear. It’s obvs asf. He wouldn’t be this big if he was truly fasting (fatsing as in no food just water).
He’s not truly fasting all the time but he markets that to get views. Upping his views makes profit.
Making contradictory videos like these every week keeps you guys confused. It ups his views, ups his profits, and continues his flow of cash per month.
If he gave you the actual diet plan and training and the gear he’s on, he’ll lose all his views cause HE JUST GAVE YOU THE FIX.
I guess this is more for bodybuilders. Obviously he's on some stuff, but that doesn't negate the advice.
Also, what's so extreme about 24h fasts? That's pretty much OMAD and I've done it for years. Not anymore for social reasons at work during lunch
It's not extreme if your body is used to fasting. People over eat all day and snack as well. That's extreme.
Agreed. He gives terrible advice
Some people make fitness a hobby and enjoy obsessing about calories and macros, definitely not for everyone though.
Fasting can just be not eating for like 14-16 hours, doesnt need to be days on end.
You get jacked from eating calories in a surplus and lifting for hypertrophy; you get shredded from calorie defecits, helped by things like fasting.
Totally.
I take a methylated vitamin but my urine always turns bright bright yellow I'm assuming everything I've read states and seems to point in the direction of excess riboflavin? Is this true and should you stop taken solely based on this?
It could be an excess of any number of nutrients.
Excess riboflavin is common, but this can happen with an excess of many things. But no, unless you are buying everything individually and measuring each thing specifically for you, there isn't much you can do about this. Don't be worried though, your body is just flushing the excess, you aren't harming yourself.