It's really not that difficult, stick to the basics: 1) Meals focused around protein, for repair and muscle preservation. Due to bioavailability, that means meat, eggs and dairy, but stay away from ultra processed anything and that includes supplements. 2) Make sure to get adequate animal fat with your protein, which is important for protein synthesis, the central nervous system and hormone production. Adequate fat will prevent blood sugar spikes, which can happen with lean protein consumption. Whole eggs are a perfect balance of fat to protein. 3) Fiber is not essential for anything, in fact many people are sensitive to fiber and that can have a dramatic impact on performance, wellbeing and mood. Furthermore some people are very efficient at fermenting fiber into fatty acids and they end up putting on weight, despite calorie restrictions. 4) The good thing is that when your focus is on fat adequate, high protein meals, you're satiated enough to not need any or just little fruit or veg. 5) Make sure to get enough collagen regularly (⅓ rd of which glycine), it's important for repair, tissue protection, sleep quality, gut health. Again don't use supplements, it's easy enough to get from gelatin. The human body has evolved to get nutrients from food not isolates from supplements. 6) Don't use regular drugs, that's disease management. 7) Exercise regularly and I mean exercising, not working out. Exercising must consider the 6 pillars of human movement with intent and intensity. 8) moderate your simple carbs consumption, based on your level of physical activity, making sure your protein intake isn't compromised. 9)Allow yourself sufficient time for rest and recovery. Why aren't the basics promoted by "influencers", because it doesn't lead to sales.
Been watching your content for like 8 years now and I love hire you’re open to new ideas and modalities on health and diet. Wish people in this space were less rigid like you
I appreciate that Thomas doesn’t present himself as an expert. He does his best to interpret real studies, tries things himself and reports on how he feels and brings in outside “experts” to add to the knowledge he presents. He’s also not afraid to change or admit where he thinks he was wrong. I feel people like Huberman and a few others do this as well, but there are no shortage of people who present themselves as experts and sell the results they’ve accomplished for others as the sum of a collection of products and non-scientifically backed protocols when the reality is always the most basic and common sense of things, eat good foods and avoid processed sugars and products. Hydrogen water and grounding might help in small ways but they’re not responsible for 99% of the results… and most humans need that 99% first.
I LOVE this video because you are being open and honest and exhibiting some subjectivity and opinions. Don’t get me wrong- I mostly respect how much science you bring to your posts- but having one or two where you just express what you think is refreshing- and also necessary since there is naturally conflicting data everywhere.
This 👆 !!! So glad omega-3 made this list. I got caught in chronic inflammation when taking grams of fish oil while not eating eggs due to food intolerance. Archidonic acid from eggs is needed to balance DHA / EPA from Omega 3.
8:55 the reason I called plunge is for chronic pain reduction. If I plunged daily, I have zero pain in my knee and back. If I miss a day or two, it comes back in full force.
I have owned a wellness center since 2017. I cannot tell you the amount of lives that have been enhanced/changed using cryotherapy. On the flip side... Ive seen people use it too much and that is not a good thing either. But to throw out cold therapy as an amazing tool for healing and longevity? Big NOPE
@ agreed! It’s literally what got me back to being able to run. Not to mention the energy and mood in gives. After my surgeries(ruptured patellar tendon) trying to workout was unbearable. Not the actual workout but the massive pain and swelling and instability in the joints that came after. I could never string together even 2 days in a row until I started plunging. Back to 4-5 days a week now and almost back to my pre-injury weight. Put on 30 lbs in the year after injury. 12 lbs to go! Embrace the cold!
I don’t think I heard Thomas say cold plunge wasn’t good for healing/pain therapy. I understood it made this list because he didn’t think it greatly enhanced positive cellular activity leading to longevity. He explained some positive attributes, and seeing as he doesn’t appear to have chronic pain like you all, the benefits just don’t seem to be adding to longevity directly for most people.
**8 Pieces of Longevity Advice I Will Never Follow Again** **by Thomas DeLauer** ### Key Takeaways 1. **Low Protein Diets for Longevity: Reversed Course** Contrary to older beliefs promoting low-protein diets for longevity, the current understanding, supported by Dr. Gabrielle Lyon and Dr. Peter Attia, reveals that increasing protein intake as we age helps maintain muscle mass and supports overall health. Younger individuals may get by with less protein due to higher muscle protein synthesis, but as we age, higher protein is crucial. Low protein could be an option only if you're sedentary, but for those who work out, higher protein is beneficial without any known adverse effects on longevity. 2. **More Muscle Mass Leads to Shorter Lifespan? Not So Fast.** While there was an older theory suggesting more muscle mass (even lean muscle) could shorten lifespan due to the energy demands it creates, newer research contradicts this. Muscle mass, if not excessive, plays a positive role due to metabolic benefits like enhanced glucose storage and improved fuel oxidation. Muscle mass does not reduce lifespan unless it becomes excessive, such as in extreme bodybuilding cases. 3. **Vegetables vs. Fruits for Antioxidants: Surprising Winner** Although vegetables are often hailed for their antioxidant and polyphenol content, fruits, in fact, provide more potent sources of these compounds. The myth that you must overload on vegetables was dispelled after learning from Dr. Jacob Teitelbaum about the pitfalls of oxalates found in vegetables like spinach. While DeLauer still advocates for vegetable consumption, he emphasizes a balance and awareness of oxalate levels in specific veggies. 4. **Low-Calorie Diets: A More Nuanced Take** DeLauer acknowledges the vast body of research supporting caloric restriction for longevity. However, he argues that it's not just about cutting calories but ensuring nutrient quality as well. The comparison of studies done on monkeys shows that caloric restriction primarily benefits those with poor nutrient intake. He now sees fasting as a strategic method for caloric restriction rather than chronically minimizing calorie intake. 5. **Cold Exposure: A Dubious Longevity Strategy** The common trend of cold plunging for longevity benefits, including the supposed increase in brown adipose tissue, is overhyped, according to DeLauer. While cold plunging may promote short-term recovery or well-being, it's not the magic bullet for longevity. To meaningfully increase brown fat, it's important to engage in prolonged exposure to moderate cold, not shock therapy through cold plunges. He continues cold plunging for personal comfort but now understands its limits in terms of long-term health benefits. 6. **Overloading on Omega-3s: Too Much of a Good Thing** While Omega-3 fatty acids have numerous benefits, such as maintaining cellular membrane fluidity and cardiovascular protection, too much could actually be detrimental by making membranes overly flexible. DeLauer has adopted a more balanced view, incorporating essential saturated fats, like those found in C15 fatty acids, for improved cellular structure and protection against oxidative stress. Rather than viewing Omega-3s as a panacea, it’s more beneficial to strike a balance between Omega-3s and other healthy fats. 7. **Exercise Doesn’t Fully Trump Caloric Restriction for Longevity** Exercise and caloric restriction are both cornerstones of longevity, but DeLauer has refined his stance. Exercise, particularly resistance training and cardiovascular work, benefits secondary factors like fat oxidation and muscle retention. However, research indicates that caloric restriction has a more direct impact on the primary drivers of longevity, such as a slower metabolic rate and reduced oxidative stress. The most effective strategy is the combination of both: exercise to counteract muscle loss and caloric restriction to promote longevity. 8. **Idealizing Ancestral Diets and Lifestyles: Not Always Realistic** DeLauer reflects on the impracticality of adhering strictly to an "ancestral" lifestyle in today’s modern world. While the idea of going back to nature seems appealing, it’s impossible to replicate the exact conditions our ancestors lived in. Explaining that we now face modern environmental toxins, stressors, and lifestyle challenges, DeLauer recommends adapting modern interventions (e.g., supplements, balanced footwear, and incorporating certain ancestrally-inspired practices) instead of idealizing a full-fledged return to ancient ways. ### Conclusion Thomas DeLauer offers an insightful reflection on the realm of longevity advice, highlighting how some fashionable strategies might not always align with cutting-edge research. He challenges outdated or extreme perspectives, such as low-protein diets and excessive caloric restriction, and emphasizes a more balanced approach to aging healthily. Throughout the video, DeLauer emphasizes the importance of integrating modern science with practical, realistic habits suited to today's fast-paced, toxin-laden environment. Longevity isn’t just about adopting the newest trend or clinging to ancestral practices-it’s about realizing that life today is vastly different from the past and requires careful, informed decisions about diet, lifestyle, and supplementation.
As a nurse who has been helping patients lower their kidney stone risk for 26 years I can tell you that I get a high percentage of folks in my practice that in the past ate spinach and almond products (almond milk, almond flour, almonds) EVERY day in LARGE quantities and it was the reason they were making kidney stones and having the unfathomable pain and suffering that accompanies them. Oxalate in large quantities along with getting no daily calcium from food or drink (calcium binds with oxalate in the gut and then oxalate will leave the body through stool) is such a big reason patients get stones. We want to keep oxalate under 100 per day (if you are a stone former). Nice vid Thomas.
Bravo!! You Rock!!! I am your forever loyal fan and subscriber as you’re my #1 Mentor teaching me health and longevity EVOLVE with science and how we live our lives now. I am already living a better quality of life due to your content. TY TDL!!!
👏👏👏👏👏 I love and respect your honesty. There’s so many so called‘longevity experts’ out there( we all know who they are) who promote nonsensical rubbish based on either very little scientific evidence or studies on tiny groups of people. Most of them don’t look particularly healthy (especially compared to you and me too lol). I’m 69 and look in better shape than most of them. Unfortunately a lot of the longevity advice helps these charlatans to get rich. We all need people like you to call them out. Continue the great work!
Wow! This sounds like Paul Bragg in the 70’s on exercise and caloric intake for longevity, boy it seems to come back around! What a phenom discussion, thank you for sharing the changes!
Brown fat evolved to enable survival through harsh winters - definitely long-term cold stress. Cold shocks make give you a nice after glow, but they are inherently unpleasant experiences because that's our evolutionary cue it's something to avoid.
It's stress that we choose and know, we can win. Also known as type II fun. Like skimo, mountain biking. There's a lot to be said for that. Rewarding. Life is filled with stress we don't choose and leads us to an inescapable failure. That stuff is brutal. Choosing and overcoming is a nice feeling.
Adult humans have very low brown fat. In humans it’s used to keep us warm when we are newborn because we don’t have our thermal regulation mechanisms working properly. It has almost no impact in adults.
Why do I get the feeling that Thomas got a really good therapist after a "I can't keep this up anymore" meltdown and this is his exit visit in video form 😅 Videos lately feel like confessions. Not complaining, I'm here for it.
Ultra processed foods are a major issue ....Almonds are high in oxalate .... You have to know what has high oxalate and what doesn't. Heavy metal are far more prevalent than most people know... Coffee, rice, chocolate... Cadmium, arsenic, lead and more cadmium...
Although tomatoes are part of the nightshade family (foods that are high in oxalates), they're one of the lowest and great for you (in moderation). Another fantastic nightshade to consider instead of red potatoes, is sweet potatoes. They come in at about 10 mg per cup. All plants have anti-nutrients (lectins, solanine, saponin, gluten, tannins, oxalates, phytic acid). Great advice as per usual Thomas. Keep it up brother.
There are plenty of low oxalate vegetables out there. If one is not already in problems with them, then just avoiding regular consumption of a few worst offenders will probably be enough. Typical high oxalate items, not to be consumed day by day (or not even weekly perhaps), are spinach, rhubarb, cacao / (dark) chocolade and almonds. @6:34 Most nuts are actually quite high in oxalates -- as is tea!
I used to think I would die of I only lived on one meal a day 😂 years later here I am living off 2-3lbs of meat a day and around 20g of carbs and micro greens
All these experts are still young and have yet to prove whether a high-protein or low-protein diet is truly best for longevity. If you look at people who have already reached 100 years or more, they didn’t typically follow high-protein diets. Many drank alcohol daily, ate ice cream, bread, and other foods that aren't considered part of the modern "optimal" diet.
The ancestors argument is always very funny to me because they live for maximum 40 years and they were always on the run and active the whole day. How would the whole mankind today be able to either eat or live the way our ancestors lived? we don’t, so why trying to copy their diet, which you also don’t really know how much they really ate of a certain thing
I would add to your last point about ancestral diet.. that our ancestors had extremely short average lifespans. Just because they ate that way before doesn’t make it the right way to eat. It’s bizarre to me that everyone assumes that “ancestral” means better.
Nuts and tea are both mega high in oxalates. There's also increasing opinion that antioxidants in plant foods are non-bioavailable and that we actually get far more from meat and other animal based foods.
I agree. If you will gonna do all the things in a too much extremist way and not reasonable way we will put a lot of mental stress or fears even unconsciously 🤷♀️ longevity is relative. Life is unpredictable. If we can take care of yourself the more accurately possible choosing the best options but with the individual economic situation we have, well i think good chances for living the best time we have in the best chape and mind possible will be good.
Thomas, I enjoy all of your videos and I noted that you are running with a weight or rucking jacket but your heals are striking the ground first which can produce forces of 8 times your body weight including the extra weights you carry. This will stress your knees and meniscus and worse you may experience damage to the knee unless you adopt a forefoot strike.
Ancestral inherited genetic and epigenetic traits are more a math exercise about accumulated abilities, mostly from 1-2 generations back, but also from previous generations. I've seen that over and over again, think alcohol and native Americans, it goes for many smaller native groups. People on Greenland moving to Denmark get a lot of issues healthwise. It's another lens, but immigrants in general that come from areas with zero carbs, then go on carbs (as an example) is an ancestry epigenetic and genetic issue. If Thai immigrants would stay on Thai foods, they would stay 150cm, but they don't and you will find them to be 170cm+ish in the US and Europe etcetera.
Regards low protein, I think 1 to 3 days of low protein fasting mimicking diet is good. Alternate with a few days of high protein. Days in rodents are equivalent to longer periods in humans, due to metabolic differences. ADF in rodents some experiments yielded 80% life extension. Several days of fasting mimickings partially replicates this alternate day feeding protocol
Honestly, going super low on protein isn't the smartest move. But let's face it-most people in the Western world are already getting enough, if not too much, protein. Plus, plant-based proteins are healthier when it comes to longevity-that's one of the takeaways from those Blue Zone regions. So basically, don't stress about packing in protein, but don't overdo it and go full gym-bro either. I think focusing on eating plenty of fiber, fruits and veggies is really the key to living a longer, healthier life.
What about the fact that resistance training can promote hepcidin which stops some of us from absorbing iron. And when you combine that with periods, well. We have a big case of anemia, even eating properly.
Again it depends on each individual, I would love to eat green vegetables, but they cause me arthritic pain, most carbs also cause me inflammation, I avoid sugar at all cost so no fruits as for dairy products, only raw aged cheese is ok for me and of course any animal product is ok and does not cause me any problems.
Glycine supplementation as a sweetener to offset methionine is easy just in case (body builder meat diet), also thought oxalates not a problem as long as u have with dairy so it’ll bind b4 liver/kidneys?
@@klausrendulic1022 why u think not? I haven’t seen anything saying it doesn’t, makes sense mechanistically…do u have a reference that says how u rmbr reading etc?
If you are laying around all day, and eat 1800 kcals a day, but your BMR IS 2100 kcals/day, then that is caloic restriction. However if you add in 4 miles of walking per day, but still eat 1800 kcals/day, does this not (in practice) increase both your cardiovascular output, as well as your % calorie restriction, and therefore compound your longevity? I guess I’m not understanding how the research demonstrates that “just restricting kcals” is slightly superior to using physical activity to build caloric restriction/deficit. I found this part of the video confusing.
Which doesn’t exist if you look at science. Most things someone would call unique only exist in a few categories there are infinite possibilities of similarities. Your comment is unique, but someone could have the same thought but text one letter different or remove some of the punctuation. By technicality could be unique in one way, but similar in thousands of other ways 🤔
Can ou do a video on the impact on athophy from supplementing glycine and Createine, If glycine and createne supplementation casuse MTOR to support muscle growth then does that stop athophyin a 72 hour fast?
Problem is always with "dose" and that we are getting it from "unnatural" route. And also people think that when something is good for you, than more is always better.
Sodium alone in water is highly reactive, not ideal for consumption with water. Chlorine alone in water is also highly reactive not ideal for consumption with water but sodium chloride or common salt is solvable and also a common cure, suitable for consumption.
With you 💯, on that. Totally not worth it even IF... I do keep seeing comments by some, that the actual studies proving benefits for cold plunging are NOT there. (vs those saying that the studies proving health benefits ARE there). ...but I'm biased for the idea that there are actually NOT well-run provable studies that reflect health benefits for the cold plunge. Of course, there IS Wim Hoff. But take a look at a current photo of him... Looks like he's been through hell and back.... Especially, compared to current photos of his twin brother. Which looks younger, less stressed, AND healthier? His twin brother... Proof enuf for me!😊
I don't think natural is optimal I think optimal would you know exactly how much of each nutrient you should consume and the best time for it Obviously it's impossible, but just to point it out
to me the "big names" is nothing too relevant. i m not a sheep. i like to believe what is optimal for human health and longevity is what we were adapted through hundred of thousands of years and this is animal food and aside other kind of whole food. big names today say something tomorrow something else. nuts also are high in oxalates, say almonds for instance... they are also containing phytic acid which can bind to minerals blocking absorbtion so it's important how you consume those nuts IMO. cold plunge => increases oxidative stress??? it's an acute stress response which is good! it's not chronic stress response, so your body adapts to it and becomes stronger just like you exercise, it increases stress response isn't it? but it's good, i observed it LOWERS INFLAMMATION and hsCRP. Cold shock proteins??? don't tell me they are not beneficial now... exercise doesn't increase longevity? definitely who would have thought that? it increases the health span and protects against various metabolic conditions, hence your body is stronger and can thrive more years...even a doctor you're mentioning so often told that the most important pill for health is exercise...why are you throwing these now Thomas? caloric restriction will fuck up your hormones and thyroid gland so good luck with it!!! dude, your example of running with hoka shoes is a bit off....your ancestors did not RAN MARATHONS ....why would they do that???your ancestors did not ran on CONCRETE...but instead maybe trail surface.it's a bit of a difference...
Any diet or lifestyle recommendation that hampers performance and quality of life, all in an attempt to "maybe" increase lifespan, should be considered suspect. Even if such a trade off led to longevity, which is a dubious claim, would it be worth it? Say going low protein did confer upon the individual 5 to 10 years of extra life, but that it would invariably come at the expense of mobility and independence, would it be worth it? Would it be worth it to be more dependent on others? Would it be worth it to be significantly weaker? Obviously, that is an individual choice. From my perspective, life isn't really worth living if so much of it has to be lived in decrepitude
Raw spinach😆 My 80 year old grandma in the 90's used to cook spinach in milk, even she knew that it would cause kidney stones otherwise. And she was no rocket scientist, she only finished elementary school.
🤔When you’re speaking about oxalates and the high concentrations in vegetables, and the mention nuts as another means to getting micronutrients aside from vegetables and fruits, it’s a conflicting. Outside of macadamia nuts, most all nuts are have some of the highest oxalate levels on par with spinach and kale and the others!
Caloric restriction as in not eating too much all the time makes sense! Caloric restriction as in staying in a deficit all the time was never a good idea. It is called starvation and will kill you.
Best longevity “tactic” is to pray without ceasing. This cleanses your heart and soul. Good for your spirit. Jesus will watch over you. He died for your failures and sins
People want to live longer, so they can count calories and optimize everything for even more years! Yay! (Sorry not trying to be mean, this just hit me about longevity 😊)
![[#2024MAMA] ROSÉ (로제), Bruno Mars - APT. | Mnet 241122 방송](http://i.ytimg.com/vi/dgGqD28J6aQ/mqdefault.jpg)
Every 10 seconds somebody changes their mind about something my head is spinning I give up who the hell knows what’s good and what’s not at this point
I agree, it's tricky. I've decided that if I eat only natural foods and completely cut out everything that's been processed, then that should work!
@ yeah but we’ve been brainwashed our whole life and we’re so used to the poison we eat like heroin. How the hell do you get off it
That’s why it’s important to not just follow what people say, but do the research and try things out to see if they work for you. N=1
@@rainbowtravelingyogi yeah that’s what I do but then I hear something else and then I say what the hell
It's really not that difficult, stick to the basics:
1) Meals focused around protein, for repair and muscle preservation. Due to bioavailability, that means meat, eggs and dairy, but stay away from ultra processed anything and that includes supplements.
2) Make sure to get adequate animal fat with your protein, which is important for protein synthesis, the central nervous system and hormone production. Adequate fat will prevent blood sugar spikes, which can happen with lean protein consumption. Whole eggs are a perfect balance of fat to protein.
3) Fiber is not essential for anything, in fact many people are sensitive to fiber and that can have a dramatic impact on performance, wellbeing and mood. Furthermore some people are very efficient at fermenting fiber into fatty acids and they end up putting on weight, despite calorie restrictions.
4) The good thing is that when your focus is on fat adequate, high protein meals, you're satiated enough to not need any or just little fruit or veg.
5) Make sure to get enough collagen regularly (⅓ rd of which glycine), it's important for repair, tissue protection, sleep quality, gut health. Again don't use supplements, it's easy enough to get from gelatin. The human body has evolved to get nutrients from food not isolates from supplements.
6) Don't use regular drugs, that's disease management.
7) Exercise regularly and I mean exercising, not working out. Exercising must consider the 6 pillars of human movement with intent and intensity.
8) moderate your simple carbs consumption, based on your level of physical activity, making sure your protein intake isn't compromised.
9)Allow yourself sufficient time for rest and recovery.
Why aren't the basics promoted by "influencers", because it doesn't lead to sales.
Been watching your content for like 8 years now and I love hire you’re open to new ideas and modalities on health and diet. Wish people in this space were less rigid like you
I appreciate that Thomas doesn’t present himself as an expert. He does his best to interpret real studies, tries things himself and reports on how he feels and brings in outside “experts” to add to the knowledge he presents. He’s also not afraid to change or admit where he thinks he was wrong. I feel people like Huberman and a few others do this as well, but there are no shortage of people who present themselves as experts and sell the results they’ve accomplished for others as the sum of a collection of products and non-scientifically backed protocols when the reality is always the most basic and common sense of things, eat good foods and avoid processed sugars and products. Hydrogen water and grounding might help in small ways but they’re not responsible for 99% of the results… and most humans need that 99% first.
The concept of health in "The 23 Former Doctor Truths" book completely explains this. I wish I read it sooner.
Scam
@@naxiiiii ... Kim is totally a bot
I LOVE this video because you are being open and honest and exhibiting some subjectivity and opinions. Don’t get me wrong- I mostly respect how much science you bring to your posts- but having one or two where you just express what you think is refreshing- and also necessary since there is naturally conflicting data everywhere.
This 👆 !!! So glad omega-3 made this list. I got caught in chronic inflammation when taking grams of fish oil while not eating eggs due to food intolerance. Archidonic acid from eggs is needed to balance DHA / EPA from Omega 3.
I think what Thomas is trying to say is that changing your mind constantly about your diet helps you burn fat
He will change his mind about colostrum
Nah. What Thomas is trying to say is, buy Armra!!!
8:55 the reason I called plunge is for chronic pain reduction. If I plunged daily, I have zero pain in my knee and back. If I miss a day or two, it comes back in full force.
I have owned a wellness center since 2017. I cannot tell you the amount of lives that have been enhanced/changed using cryotherapy. On the flip side... Ive seen people use it too much and that is not a good thing either. But to throw out cold therapy as an amazing tool for healing and longevity? Big NOPE
@ agreed! It’s literally what got me back to being able to run. Not to mention the energy and mood in gives. After my surgeries(ruptured patellar tendon) trying to workout was unbearable. Not the actual workout but the massive pain and swelling and instability in the joints that came after. I could never string together even 2 days in a row until I started plunging. Back to 4-5 days a week now and almost back to my pre-injury weight. Put on 30 lbs in the year after injury. 12 lbs to go! Embrace the cold!
🎉🎉🎉🎉🎉@@ianthornhill9659
I don’t think I heard Thomas say cold plunge wasn’t good for healing/pain therapy. I understood it made this list because he didn’t think it greatly enhanced positive cellular activity leading to longevity. He explained some positive attributes, and seeing as he doesn’t appear to have chronic pain like you all, the benefits just don’t seem to be adding to longevity directly for most people.
@ totally agree! I was just bringing up my reasoning for doing it daily. Love Thomas. Definitely wasn’t hating. Sorry if it came across that way!
**8 Pieces of Longevity Advice I Will Never Follow Again**
**by Thomas DeLauer**
### Key Takeaways
1. **Low Protein Diets for Longevity: Reversed Course**
Contrary to older beliefs promoting low-protein diets for longevity, the current understanding, supported by Dr. Gabrielle Lyon and Dr. Peter Attia, reveals that increasing protein intake as we age helps maintain muscle mass and supports overall health. Younger individuals may get by with less protein due to higher muscle protein synthesis, but as we age, higher protein is crucial. Low protein could be an option only if you're sedentary, but for those who work out, higher protein is beneficial without any known adverse effects on longevity.
2. **More Muscle Mass Leads to Shorter Lifespan? Not So Fast.**
While there was an older theory suggesting more muscle mass (even lean muscle) could shorten lifespan due to the energy demands it creates, newer research contradicts this. Muscle mass, if not excessive, plays a positive role due to metabolic benefits like enhanced glucose storage and improved fuel oxidation. Muscle mass does not reduce lifespan unless it becomes excessive, such as in extreme bodybuilding cases.
3. **Vegetables vs. Fruits for Antioxidants: Surprising Winner**
Although vegetables are often hailed for their antioxidant and polyphenol content, fruits, in fact, provide more potent sources of these compounds. The myth that you must overload on vegetables was dispelled after learning from Dr. Jacob Teitelbaum about the pitfalls of oxalates found in vegetables like spinach. While DeLauer still advocates for vegetable consumption, he emphasizes a balance and awareness of oxalate levels in specific veggies.
4. **Low-Calorie Diets: A More Nuanced Take**
DeLauer acknowledges the vast body of research supporting caloric restriction for longevity. However, he argues that it's not just about cutting calories but ensuring nutrient quality as well. The comparison of studies done on monkeys shows that caloric restriction primarily benefits those with poor nutrient intake. He now sees fasting as a strategic method for caloric restriction rather than chronically minimizing calorie intake.
5. **Cold Exposure: A Dubious Longevity Strategy**
The common trend of cold plunging for longevity benefits, including the supposed increase in brown adipose tissue, is overhyped, according to DeLauer. While cold plunging may promote short-term recovery or well-being, it's not the magic bullet for longevity. To meaningfully increase brown fat, it's important to engage in prolonged exposure to moderate cold, not shock therapy through cold plunges. He continues cold plunging for personal comfort but now understands its limits in terms of long-term health benefits.
6. **Overloading on Omega-3s: Too Much of a Good Thing**
While Omega-3 fatty acids have numerous benefits, such as maintaining cellular membrane fluidity and cardiovascular protection, too much could actually be detrimental by making membranes overly flexible. DeLauer has adopted a more balanced view, incorporating essential saturated fats, like those found in C15 fatty acids, for improved cellular structure and protection against oxidative stress. Rather than viewing Omega-3s as a panacea, it’s more beneficial to strike a balance between Omega-3s and other healthy fats.
7. **Exercise Doesn’t Fully Trump Caloric Restriction for Longevity**
Exercise and caloric restriction are both cornerstones of longevity, but DeLauer has refined his stance. Exercise, particularly resistance training and cardiovascular work, benefits secondary factors like fat oxidation and muscle retention. However, research indicates that caloric restriction has a more direct impact on the primary drivers of longevity, such as a slower metabolic rate and reduced oxidative stress. The most effective strategy is the combination of both: exercise to counteract muscle loss and caloric restriction to promote longevity.
8. **Idealizing Ancestral Diets and Lifestyles: Not Always Realistic**
DeLauer reflects on the impracticality of adhering strictly to an "ancestral" lifestyle in today’s modern world. While the idea of going back to nature seems appealing, it’s impossible to replicate the exact conditions our ancestors lived in. Explaining that we now face modern environmental toxins, stressors, and lifestyle challenges, DeLauer recommends adapting modern interventions (e.g., supplements, balanced footwear, and incorporating certain ancestrally-inspired practices) instead of idealizing a full-fledged return to ancient ways.
### Conclusion
Thomas DeLauer offers an insightful reflection on the realm of longevity advice, highlighting how some fashionable strategies might not always align with cutting-edge research. He challenges outdated or extreme perspectives, such as low-protein diets and excessive caloric restriction, and emphasizes a more balanced approach to aging healthily. Throughout the video, DeLauer emphasizes the importance of integrating modern science with practical, realistic habits suited to today's fast-paced, toxin-laden environment. Longevity isn’t just about adopting the newest trend or clinging to ancestral practices-it’s about realizing that life today is vastly different from the past and requires careful, informed decisions about diet, lifestyle, and supplementation.
🙌
@@danil.6667
Cheers dude !
Saved me 13 minutes thanks. 🎉
*Hater's of GOD, Own U-666-Tube!!!!*
*NUTS are an ExtremeLy Toxic Food!!! I Lost ALL TRUST in Tom DeLau!!!*
As a nurse who has been helping patients lower their kidney stone risk for 26 years I can tell you that I get a high percentage of folks in my practice that in the past ate spinach and almond products (almond milk, almond flour, almonds) EVERY day in LARGE quantities and it was the reason they were making kidney stones and having the unfathomable pain and suffering that accompanies them. Oxalate in large quantities along with getting no daily calcium from food or drink (calcium binds with oxalate in the gut and then oxalate will leave the body through stool) is such a big reason patients get stones. We want to keep oxalate under 100 per day (if you are a stone former). Nice vid Thomas.
Spot on good advice, I can personally attest to that.
I am really learning a lot from your channel, you are amazing!!
Bravo!! You Rock!!! I am your forever loyal fan and subscriber as you’re my #1 Mentor teaching me health and longevity EVOLVE with science and how we live our lives now. I am already living a better quality of life due to your content.
TY TDL!!!
Best video yet. It was needed whether someone knew so or not.
👏👏👏👏👏 I love and respect your honesty. There’s so many so called‘longevity experts’ out there( we all know who they are) who promote nonsensical rubbish based on either very little scientific evidence or studies on tiny groups of people. Most of them don’t look particularly healthy (especially compared to you and me too lol). I’m 69 and look in better shape than most of them. Unfortunately a lot of the longevity advice helps these charlatans to get rich. We all need people like you to call them out. Continue the great work!
There’s only one thing you can be certain- you will live until you die.
Not dying is different from living!
Thomas you the MAN been listening to you for I guess 8 years now. Always an educatiinal video thanks again👍
This was great! Thank you 🙏 Have been watching your channel for years and this summary of overall ongoing long-term health was highly informative 🤓
Thomas the you are SPOT ON with barefoot shoes…thank you for addressing this amongst all the other issues you’ve covered!
Everything in moderation including moderation. Great video Thomas!
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*NUTS are an ExtremeLy Toxic Food!!! I Lost ALL TRUST in Tom DeLau!!!*
Finally, this is an actually good video. Good job Thomas
I don't follow any of the highly restrictive diets. Instead I avoid artificial ultra processed stuff and eat real food instead.
Radical! 😂
I coach my son's hockey team once per week. That's my cold plunge. But if I don't wear warm enough clothing, then I feel sick for the next day or so.
Yep. Just making it through the winter is my cold exposure 😆
Wow! This sounds like Paul Bragg in the 70’s on exercise and caloric intake for longevity, boy it seems to come back around! What a phenom discussion, thank you for sharing the changes!
Brown fat evolved to enable survival through harsh winters - definitely long-term cold stress. Cold shocks make give you a nice after glow, but they are inherently unpleasant experiences because that's our evolutionary cue it's something to avoid.
It's stress that we choose and know, we can win. Also known as type II fun. Like skimo, mountain biking. There's a lot to be said for that. Rewarding.
Life is filled with stress we don't choose and leads us to an inescapable failure. That stuff is brutal.
Choosing and overcoming is a nice feeling.
Adult humans have very low brown fat. In humans it’s used to keep us warm when we are newborn because we don’t have our thermal regulation mechanisms working properly. It has almost no impact in adults.
Why do I get the feeling that Thomas got a really good therapist after a "I can't keep this up anymore" meltdown and this is his exit visit in video form 😅
Videos lately feel like confessions. Not complaining, I'm here for it.
*NUTS are an ExtremeLy Toxic Food!!!! I Lost ALL TRUST in Tom DeLau!!!*
Ultra processed foods are a major issue ....Almonds are high in oxalate .... You have to know what has high oxalate and what doesn't. Heavy metal are far more prevalent than most people know... Coffee, rice, chocolate... Cadmium, arsenic, lead and more cadmium...
He didn't say almonds, he said NUTS. There are several types of nuts, almond is just one of them...
Damn, cutting out coffee and chocolate, sure. But rice? Some things just can't be done.
Great video. Thanks for the info.
Although tomatoes are part of the nightshade family (foods that are high in oxalates), they're one of the lowest and great for you (in moderation). Another fantastic nightshade to consider instead of red potatoes, is sweet potatoes. They come in at about 10 mg per cup. All plants have anti-nutrients (lectins, solanine, saponin, gluten, tannins, oxalates, phytic acid).
Great advice as per usual Thomas. Keep it up brother.
There are plenty of low oxalate vegetables out there. If one is not already in problems with them, then just avoiding regular consumption of a few worst offenders will probably be enough. Typical high oxalate items, not to be consumed day by day (or not even weekly perhaps), are spinach, rhubarb, cacao / (dark) chocolade and almonds.
@6:34 Most nuts are actually quite high in oxalates -- as is tea!
*NUTS are an ExtremeLy Toxic Food!!!! I Lost ALL TRUST in Tom DeLau!!!*
Indeed, we need to judge things based on detectable results, not just unrealistic controlled tests and old/new world philosophies.
*Hater's of GOD, Own U-666-Tube!!!!*
*NUTS are an ExtremeLy Toxic Food!!! I Lost ALL TRUST in Tom DeLau!!!*
I was expecting a word about the thumbnail picture 😊
this is a great video
💎Thomas is always delivering high quality health insights. Keep it up brother! Looking forward to getting you on my podcast! 🤓
So is cocoa good or bad? Very high in oxalates but you have videos on how healthy it is.
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@Thomas: Is keto still a good ‘diet’, or do you recommend more proteine?
"Find your center" is the message here.
I used to think I would die of I only lived on one meal a day 😂 years later here I am living off 2-3lbs of meat a day and around 20g of carbs and micro greens
No healthy fats??
depends on which kind of meat @@ibrahimjalifi3005
@@ibrahimjalifi3005there is fat in meat
Change. May be too late. Many ppl realised. Me too. Healthy fats in olive. Veggies have plenty other abs necessarily stuff. Not all of them.
All these experts are still young and have yet to prove whether a high-protein or low-protein diet is truly best for longevity. If you look at people who have already reached 100 years or more, they didn’t typically follow high-protein diets. Many drank alcohol daily, ate ice cream, bread, and other foods that aren't considered part of the modern "optimal" diet.
these are the centenarians the media pushes, maybe they are the outliers 🤔
you should do a video with THE BIONEER, love his channel and love yours too
The ancestors argument is always very funny to me because they live for maximum 40 years and they were always on the run and active the whole day. How would the whole mankind today be able to either eat or live the way our ancestors lived? we don’t, so why trying to copy their diet, which you also don’t really know how much they really ate of a certain thing
I think that its all about getting the balance right & using some common sence
I would add to your last point about ancestral diet.. that our ancestors had extremely short average lifespans. Just because they ate that way before doesn’t make it the right way to eat. It’s bizarre to me that everyone assumes that “ancestral” means better.
Glad you do so much research. But honestly wish you could get it straight. Always swinging one way or another.
*NUTS are an ExtremeLy Toxic Food!!!! I Lost ALL TRUST in Tom DeLau!!!*
Low protein, even lower to zero carb, high fat is good when needed to go into therapeutic, prescription grade ketosis.
Nuts and tea are both mega high in oxalates. There's also increasing opinion that antioxidants in plant foods are non-bioavailable and that we actually get far more from meat and other animal based foods.
Eat calcium when eating oxalate food. Calcium will bind the oxalates.
Hahahaha. That is the stupidest statement I’ve ever heard.
@@tomedwards1879 tell that to science, not me! th-cam.com/video/izqvTqYLsBo/w-d-xo.html
@@tomedwards1879 tell that to science, not me!
th-cam.com/video/izqvTqYLsBo/w-d-xo.htmlsi=t8WVmLmxcUPUfP6V
I agree. If you will gonna do all the things in a too much extremist way and not reasonable way we will put a lot of mental stress or fears even unconsciously 🤷♀️ longevity is relative. Life is unpredictable. If we can take care of yourself the more accurately possible choosing the best options but with the individual economic situation we have, well i think good chances for living the best time we have in the best chape and mind possible will be good.
Awesome video
Actually Thomas you are looking better now then even a few hears before.. The eyes show it.
It’s a new camera/camera lense😂
His kids are sleeping better.
What’s your daily routine and diet intake like.?
*NUTS are an ExtremeLy Toxic Food!!!! I Lost ALL TRUST in Tom DeLau!!!*
Thomas, I enjoy all of your videos and I noted that you are running with a weight or rucking jacket but your heals are striking the ground first which can produce forces of 8 times your body weight including the extra weights you carry. This will stress your knees and meniscus and worse you may experience damage to the knee unless you adopt a forefoot strike.
Thanks.
I saw David Sinclair on thumbnail, I was waiting for you to start badmouthing Metformin, NADs, Resveratrol or Yamanaka factor research.
*NUTS are an ExtremeLy Toxic Food!!! I Lost ALL TRUST in Tom DeLau!!!*
I loved this
*NUTS are an ExtremeLy Toxic Food!!! I Lost ALL TRUST in Tom DeLau!!!*
Thomas, you are my guy 👍
Love it
I'm taking a supplement (in this case ARMRA) BEFORE I heard it from Thomas?! I'm doing something right! Anyhoo, another great and informative video.
I like applying colostrum directly on my skin. It really helps with acne. Ingesting it weirdly didn't help.
My discussion with my nutritionist in why I’m always confused with food. There’s always changes with food, this is good for you, this isn’t.
Thomas, please do a video on how to lose subcutaneous fat.
Nuts and tea are also high Oxalates. Sally K. Norton is a great resource. I like Elliot Overton and Jayne Buxton for similar information.
Pecans and pistaschios are OK:
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Loved this❤
Ancestral inherited genetic and epigenetic traits are more a math exercise about accumulated abilities, mostly from 1-2 generations back, but also from previous generations. I've seen that over and over again, think alcohol and native Americans, it goes for many smaller native groups. People on Greenland moving to Denmark get a lot of issues healthwise. It's another lens, but immigrants in general that come from areas with zero carbs, then go on carbs (as an example) is an ancestry epigenetic and genetic issue. If Thai immigrants would stay on Thai foods, they would stay 150cm, but they don't and you will find them to be 170cm+ish in the US and Europe etcetera.
“We artificially exercise “ Great line
Please do a video on MAP aminos! They could be the future of protein😊
Regards low protein, I think 1 to 3 days of low protein fasting mimicking diet is good. Alternate with a few days of high protein. Days in rodents are equivalent to longer periods in humans, due to metabolic differences. ADF in rodents some experiments yielded 80% life extension. Several days of fasting mimickings partially replicates this alternate day feeding protocol
That was great.
*NUTS are an ExtremeLy Toxic Food!!! I Lost ALL TRUST in Tom DeLau!!!*
Honestly, going super low on protein isn't the smartest move. But let's face it-most people in the Western world are already getting enough, if not too much, protein. Plus, plant-based proteins are healthier when it comes to longevity-that's one of the takeaways from those Blue Zone regions. So basically, don't stress about packing in protein, but don't overdo it and go full gym-bro either. I think focusing on eating plenty of fiber, fruits and veggies is really the key to living a longer, healthier life.
*NUTS are an ExtremeLy Toxic Food!!!! I Lost ALL TRUST in Tom DeLau!!!*
Blue Zone studies are scams. Dr. Karan did a video on what those people actually eat.
What about the fact that resistance training can promote hepcidin which stops some of us from absorbing iron. And when you combine that with periods, well. We have a big case of anemia, even eating properly.
Pls do full day of eating..
Again it depends on each individual, I would love to eat green vegetables, but they cause me arthritic pain, most carbs also cause me inflammation, I avoid sugar at all cost so no fruits as for dairy products, only raw aged cheese is ok for me and of course any animal product is ok and does not cause me any problems.
Glycine supplementation as a sweetener to offset methionine is easy just in case (body builder meat diet), also thought oxalates not a problem as long as u have with dairy so it’ll bind b4 liver/kidneys?
Dairy doesn't really work.
@@klausrendulic1022 why u think not? I haven’t seen anything saying it doesn’t, makes sense mechanistically…do u have a reference that says how u rmbr reading etc?
If you are laying around all day, and eat 1800 kcals a day, but your BMR IS 2100 kcals/day, then that is caloic restriction. However if you add in 4 miles of walking per day, but still eat 1800 kcals/day, does this not (in practice) increase both your cardiovascular output, as well as your % calorie restriction, and therefore compound your longevity? I guess I’m not understanding how the research demonstrates that “just restricting kcals” is slightly superior to using physical activity to build caloric restriction/deficit.
I found this part of the video confusing.
What about tea as it is high in oxalates?
"One of the most unique if not the most unique..." Oh, Thomas! "Unique means "one-of-a-kind." 😉
Which doesn’t exist if you look at science. Most things someone would call unique only exist in a few categories there are infinite possibilities of similarities. Your comment is unique, but someone could have the same thought but text one letter different or remove some of the punctuation. By technicality could be unique in one way, but similar in thousands of other ways 🤔
Can ou do a video on the impact on athophy from supplementing glycine and Createine, If glycine and createne supplementation casuse MTOR to support muscle growth then does that stop athophyin a 72 hour fast?
*NUTS are an ExtremeLy Toxic Food!!! I Lost ALL TRUST in Tom DeLau!!!*
Thank you 🙏
I lift and walk with barefoot shoes. Definitely don’t run with them. To much impact. Even thought I barely run haha
Problem is always with "dose" and that we are getting it from "unnatural" route. And also people think that when something is good for you, than more is always better.
So do you like fatty 15 better than a DHA and EPA?
*Fatty 15???* Are you 15 ???
Low protein keto is good for autophagy
Like you said Thomas it's leucine sparing
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*NUTS are an ExtremeLy Toxic Food!!! I Lost ALL TRUST in Tom DeLau!!!*
Sodium alone in water is highly reactive, not ideal for consumption with water. Chlorine alone in water is also highly reactive not ideal for consumption with water but sodium chloride or common salt is solvable and also a common cure, suitable for consumption.
*NUTS are an ExtremeLy Toxic Food!!!! I Lost ALL TRUST in Tom DeLau!!!*
How would one define high protein diet ? Let's say I am 220 lbs
So 220 grams ? Is that high
No thanks on the colostrum 🤮😅
Bile salts can help break down oxalates
Fruits, vegetables, nuts and seeds, and 🤫
Changing games… games changer…..changing games……..there’s such things of size fit all???
The cold ice tub had me cringing! NO NO NO NO!!! and again NO!
With you 💯, on that.
Totally not worth it even IF...
I do keep seeing comments by some, that the actual studies proving benefits for cold plunging are NOT there.
(vs those saying that the studies proving health benefits ARE there).
...but I'm biased for the idea that there are actually NOT well-run provable studies that reflect health benefits for the cold plunge.
Of course, there IS
Wim Hoff. But take a look at a current photo of him...
Looks like he's been through hell and back....
Especially, compared to current photos of his twin brother.
Which looks younger, less stressed, AND healthier?
His twin brother...
Proof enuf for me!😊
I don't think natural is optimal
I think optimal would you know exactly how much of each nutrient you should consume and the best time for it
Obviously it's impossible, but just to point it out
*NUTS are an ExtremeLy Toxic Food!!! I Lost ALL TRUST in Tom DeLau!!!*
to me the "big names" is nothing too relevant. i m not a sheep. i like to believe what is optimal for human health and longevity is what we were adapted through hundred of thousands of years and this is animal food and aside other kind of whole food. big names today say something tomorrow something else.
nuts also are high in oxalates, say almonds for instance... they are also containing phytic acid which can bind to minerals blocking absorbtion so it's important how you consume those nuts IMO.
cold plunge => increases oxidative stress???
it's an acute stress response which is good! it's not chronic stress response, so your body adapts to it and becomes stronger just like you exercise, it increases stress response isn't it? but it's good, i observed it LOWERS INFLAMMATION and hsCRP. Cold shock proteins??? don't tell me they are not beneficial now...
exercise doesn't increase longevity? definitely who would have thought that? it increases the health span and protects against various metabolic conditions, hence your body is stronger and can thrive more years...even a doctor you're mentioning so often told that the most important pill for health is exercise...why are you throwing these now Thomas?
caloric restriction will fuck up your hormones and thyroid gland so good luck with it!!!
dude, your example of running with hoka shoes is a bit off....your ancestors did not RAN MARATHONS ....why would they do that???your ancestors did not ran on CONCRETE...but instead maybe trail surface.it's a bit of a difference...
Any diet or lifestyle recommendation that hampers performance and quality of life, all in an attempt to "maybe" increase lifespan, should be considered suspect. Even if such a trade off led to longevity, which is a dubious claim, would it be worth it? Say going low protein did confer upon the individual 5 to 10 years of extra life, but that it would invariably come at the expense of mobility and independence, would it be worth it? Would it be worth it to be more dependent on others? Would it be worth it to be significantly weaker? Obviously, that is an individual choice. From my perspective, life isn't really worth living if so much of it has to be lived in decrepitude
Raw spinach😆 My 80 year old grandma in the 90's used to cook spinach in milk, even she knew that it would cause kidney stones otherwise. And she was no rocket scientist, she only finished elementary school.
What is it that you DO follow for longevity?
🤔When you’re speaking about oxalates and the high concentrations in vegetables, and the mention nuts as another means to getting micronutrients aside from vegetables and fruits, it’s a conflicting. Outside of macadamia nuts, most all nuts are have some of the highest oxalate levels on par with spinach and kale and the others!
*NUTS are an ExtremeLy Toxic Food!!!! I Lost ALL TRUST in Tom DeLau!!!*
He's always been big on macadamia nuts.
@@dianadeejarvis7074 Yeah him and Tim Ferris lol
@@vikingdaytrip4447 and anyone big on keto, honestly.
Caloric restriction as in not eating too much all the time makes sense! Caloric restriction as in staying in a deficit all the time was never a good idea. It is called starvation and will kill you.
*NUTS are an ExtremeLy Toxic Food!!!! I Lost ALL TRUST in Tom DeLau!!!*
nightshades are truly life-extending vegetables
Humans live longer in colder climates
*NUTS are an ExtremeLy Toxic Food!!!! I Lost ALL TRUST in Tom DeLau!!!*
Best longevity “tactic” is to pray without ceasing. This cleanses your heart and soul. Good for your spirit. Jesus will watch over you. He died for your failures and sins
I will not buy commercial colostrum until I know how it is taken from the animal, how much and how the animal is farmed is an issue for me.
I have still given you a like, enjoyed your vid.
I'm sure there are more than 8 pieces of advice Thomas DeLauer has promoted, that people will never follow again!
*NUTS are an ExtremeLy Toxic Food!!!! I Lost ALL TRUST in Tom DeLau!!!*
People want to live longer, so they can count calories and optimize everything for even more years! Yay! (Sorry not trying to be mean, this just hit me about longevity 😊)
Best colostrum is Sovereign Labs, no???