I Study Fat Loss - These 8 Habits Keep Me Lean (some will surprise you)
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References
https://pubmed.ncbi.nlm.nih.gov/19997003/
https://www.nejm.org/doi/full/10.1056/NEJMoa2301972
Timestamps ⏱
0:00 - Intro
0:37 - 47% Off Kepos + Free $62 Gift
2:05 - Tip 1 - 80/20 Diet With Clean Staples
3:23 - Tip 2 - Fasted Training & Whey
4:24 - Tip 3 - Collagen for Tendons & Joints
5:37 - Tip 4 - Rotating Supplements by Season
6:49 - Tip 5 - 20-24 Hour Fasts Once or Twice a Week
7:36 - Tip 6 - HIIT
8:33 - Tip 7 - Keeping Glucose Tolerance Sharp
9:17 - Tip 8 - No Snacking to Protect Glucagon
This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.
Click HERE to Subscribe: https://www.youtube.com/c/ThomasDeLauerOfficial?sub_confi…
Check out TDL Clips for the best moments from the Thomas DeLauer Podcast: https://www.youtube.com/@TDLclips
Please Subscribe to my Email Newsletter Here: https://www.thomasdelauer.com/life-optimization-tactics/
Follow More of My Daily Life on Instagram: http://www.Instagram.com/ThomasDeLauer
References
https://pubmed.ncbi.nlm.nih.gov/19997003/
https://www.nejm.org/doi/full/10.1056/NEJMoa2301972
Timestamps ⏱
0:00 - Intro
0:37 - 47% Off Kepos + Free $62 Gift
2:05 - Tip 1 - 80/20 Diet With Clean Staples
3:23 - Tip 2 - Fasted Training & Whey
4:24 - Tip 3 - Collagen for Tendons & Joints
5:37 - Tip 4 - Rotating Supplements by Season
6:49 - Tip 5 - 20-24 Hour Fasts Once or Twice a Week
7:36 - Tip 6 - HIIT
8:33 - Tip 7 - Keeping Glucose Tolerance Sharp
9:17 - Tip 8 - No Snacking to Protect Glucagon
@kauigirl808
1. 80/20 Diet Principle (2:05): Focus on clean, repeatable staple foods (ground beef, eggs, avocados, sweet potatoes) for 80% of your intake, while keeping 20% flexible but free of gluten, artificial dyes, and emulsifiers.
2. Fasted Training & Whey (3:23): While usually training fasted, he occasionally consumes 18-20g of pure whey protein pre-workout to boost metabolic rate without exiting a fat-burning state.
3. Collagen for Recovery (4:24): Incorporating collagen-rich foods like pork rinds, gristle, and bone-in sardines helps maintain tendon and joint health, which is distinct from muscle protein synthesis.
4. Rotating Supplements (5:37): Instead of a static supplement stack, he rotates 4–6 compounds seasonally based on his current goals (e.g., muscle building vs. cutting) to prevent adaptation.
5. Extended Fasts (6:49): To avoid the fatigue of chronic caloric restriction, he performs 1-2 longer 20–24 hour fasts per week, allowing for a "surge and recover" approach.
6. High-Intensity Interval Training (7:36): He prioritizes short, brutal HIIT sessions where he goes "all out" for maximum effect, specifically targeting visceral fat and training the nervous system.
7. Glucose Tolerance (8:33): Occasionally eating carbs prevents the body from becoming "glucose intolerant" after long periods of low-carb/keto eating, maintaining metabolic flexibility.
8. Glucagon Protection (9:17): By avoiding snacking between meals, he keeps insulin low and protects glucagon, the hormone responsible for driving fat burning between meals.
61 likes
@zainaggf
Read The Secret Book of Healing by Thomas Grant if you want this explained even deeper. Game changer.
71 likes
@JustJ001
I found your channel several years ago. What keeps bringing me back is that the information you present is accurate. And I check. As an engineer, accuracy is a must for me. Your presentations are well done, and easy to follow. I always look forward to seeing what you have each day, so keep up the good work, and thank you. 👍
7 likes
@zoltanturai9798
The most intelligent English-speaking coach on the Internet. Thanks for everything you do, Thomas!
3 likes
@juanjdelossantos7318
Real life low stress( situational), love having the tools I get from this channel has taught me a lot through the years. Glad it will continue with new research. 80/20 is life and at the same time not letting life and experience with the family.Learn the tools use what you can at the moment and love on. If you mostly eat healthy and don’t snake you’ll be golden 👌
@JJVDJ782
Good video but so funny how you skim over the disclaimer regarding your visits to the Doc… little GH here, little Test there 😂😂😂
3 likes
@jjr8220
HIIT is unpopular now but I continue to do it 2-3x per week. It has gotten me in cardio respiratory shape. Walking is not nearly effective. I walk to keep active instead of sedentary. Glad to hear someone else still doing it. It does not affect recovery as many say. They don’t do it because it’s too hard. That’s the reality.
2 likes
@DVanHamlin
Thanks for the recap at the end that I could take a screenshot of. I would like to see you do more of that, as you put a ton of content in to all of your videos.
1 likes
@danv1336
Love the honesty and simplicity.
1 likes
@warrend2880
Always very motivating videos, keeps me on target.
2 likes
@pqy14fr13
I love this life style!
Ive tried to have one cheat meal a week. I just feel iff the next day.
Just easier for me to stay clean. Feel great!
I make a pumpkin keto loaf with allulose. Thats my treat!
Love your videos! Appreciate you!!!
3 likes
@никитавласов-ъ5н
It’s actually wild how the book called The Draveny Method by Paul Draveny still isn’t talked about everywhere. Feels like most people only find it after going deep into the testosterone rabbit hole.
40 likes
@esther.f.g
Not snacking is the most important point as I see it, our grandparents did not snack all day. You don't need to do a 16:8 fast or OMAD, just don't snack and eat sitting at the table instead that drinking your calories while walking, you have 30 minutes in the day to sit and eat
3 likes
@amorfati4927
I want to point out the idea of “being on point but still having fun.”
20% still being relatively healthy (or sometimes maybe not) but not obsessive. Not snacking but every once in awhile having something with the kids.
Being too strict and too obsessive adds stress that does affect your body. Also, when you have kids, everything you do your kids will look up to and mimic. So there is most definitely a fine line of teaching good habits to carry them into adulthood and teaching them to “have fun” and not to be hyper obsessive (which can make them excel in specific skill but can stunt them in multiple areas for that one gain).
1 likes
@justinedrington4265
this info is gold.
1 likes
@D26996
Great summary
4 likes
@SimplyRomy11
Thank youuuu so helpful
1 likes
@davekemerer2566
Thomas I almost never comment on videos but just want to say I’ve watched you for a few years and I have a handful of frustrating health issues and you have been helpful to me. I appreciate the content in this and other videos. Don’t listen to the random haters, you’re doing great. Stay chill
16 likes
@natesj6105
Thanks for this video. Example is the best teacher. I sure appreciated you sharing what you do!
@michaelmerback
Liked this video . Keep working hard and pushing the limit!!!