if carbohydrates is so bad then how can i eat 450 carbs a day and i dont have a belly at all, i am 182 cm and weigh 60 kg. i dont to cardio only strength training. i eat rice, quinoa, lentils, falafales. that is my main food. and i dont have any belly fat. i notice when i combine sugar and fat together i gain weight. i think that it is the oils and trans fat that are bad for us and not the rice and carbs at all. have you heard about the man who ate only potatoes for a year and lost all his weight and became slim and he was really fat before. and potatoes is only carbs so explane that. and did you know that when you do cardio your metabolism slows down to compensate, so doing cardio is just a waste of time if you want to lose fat. just avoid fat,oil,trans fat.
i ate over 3500 calories a day = 500 carbs a day and weigh only 55 kg and i am 182 cm long. why did i go down from 75kg to 55kg in 1 month to just change my meals to just quinoa and lentils, no fat, no sugar, just carbs. was it because it was low GI?? quinoa and lentils is low GI, but it is still over 450 carbs a day. people is so afraid of carbs, its insane. they should be afraid of oils.
Down 85 pounds last 8 months with no alcohol, reducing carbs and added sugars, increasing protein, and exercise 6 days a week. Getting right with God and watching your videos and other reputable people on TH-cam have helped immensely. This stuff works!!!!
The most important thing you said was getting right with God (Jesus Christ). I always remember: *1 Timothy 4:8* "For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come." That's not to say, don't take care of your bodies...because for sure God says to honor him by being responsible and living healthy. God bless!
Told my wife I’m not going to drink in 2024. Leaving this comment to hopefully stay motivated by random people on the internet lol might be crazy, but anything helps. I weigh 187 and I want to get down to 170
I went to rehab for 100 days at 230 lbs, after extremely hard exercise for 3 months everyday, no alcohol, and the right foods I dropped to 170, kept going to 158 relapsed went back up to 180 and now I’m back at 160 clean, it’s tough but don’t ever give up, never something mf you have to do alone :)
@@mrphil1956 that’s awesome bro! Not going to lie…I had a few drinks but decided to not have any beer if I do drink. I would slam 8-9 beers before and eat like crap. Making small improvements here and there but definitely not drinking like I was before
The 10 golden rules are (and I quote) 1. Don’t drink alcohol 2. Reduce carb intake when sedentary 3. Avoid trans/hydrogenated fats 4. Prioritize gut health by consuming more fermented foods, fiber, and probiotics 5. Caloric dilution should be prioritized over caloric restriction 6. Two small workouts per day over one big one. 7. Avoid high fructose corn syrup even when in a calorie surplus 8. Consider taking tongkat ali supplements (for the men) to help increase testosterone levels 9. Eat more (protein) and move more. 10. Modulate your stress no matter how cheesy it sounds.
I think the biggest one that was missed here is SLEEP. Sleep at least 8 hours a day and go to bed as early as possible to sleep as little when the sun is up as possible
Hey Thomas! I was 360 pounds... Dropped down to about 183 pounds over the last few years with your help. Now I own a Martial Arts gym in Thousand Oaks, California (in Ventura County near Santa Barbara). Would love to meet you and thank you in-person!
@@michaelq28 Hi Michael! Pugilist Gym in Thousand Oaks. We offer Cardio Boxing, Cardio Kickboxing, Jiu Jitsu, Judo, Muay Thai and Wrestling. Come on in and check us out!
I’m 320 and trying to turn it around at age 57. Just walking 30 min kills my lower neck and shoulders probably due to poor posture and being so overweight. Cool to hear you had success. I’m continuing to just push through the pain and stretch as I go because I know it’s not something mechanically wrong. It’s just being so out of shape. Also got a Peloton and starting to ride that as well. Getting my diet dialed in. Tomorrow I’m doing a 24 hr fast. I’ve had good luck with fasting in the past so getting back on it. I just need to stay focused.
I have recently started watching you again and I forgot just how reasonable and researched and natural and how listenable you truly are; you bring a lot of this sciency information down to earth. how can I not watch you! thank you Thomas.
Stopped drinking regularly about 5 years ago. I was in the pub EVERY friday and Saturday all my adult life for a massive session. When i quit, the first thing i noticed was a reduction in heartburn. Then i noticed that all my poops were solid and there wasn't anything to wipe. Then i noticed the flat stomach. Ive since then given up smoking, and currently trying sugar. Eventually i may even try caffeine, but thats gonna be tough. 😂
4 months into body transformation and have already lost enough weight I feel like a different person. Walk 40 min a day, strength training 2 times per week and avoid processed/junk foods. What’s most important is consistency. Never let a day set you back. Or at least don’t let one bad day turn into several !Thanks Thomas for your very valuable information, your channel keeps me up to date with the latest knowledge/science
Getting rid of your viscaral fat hidden beneath the sub fat is key. Microbiome, sprints, dump the processed foods, sugar and grains, go keto/carnivore you'll be the happiest!
Man I been watching Tom for like 3 years and I love to see how he adapts and changes his diet when new studies come out. We can learn and grow with info and an open mind 🎉😊
Eating as much as I want caused my weight to go over 330 pounds. Counting calories, writing down all the food and when eating, lots of vegetables and intermittent fasting is what brought my weight down 100 pounds over years when I was in my 50’s… next goal -120 pounds during my retirement.
I have eliminated alcohol from my life. Best thing ever. Did it while losing baby weight from baby #9. Previous baby weight loss phases I did not eliminate alcohol, lost the weight. However this time, removing it from my life... Has given me the best belly fat loss. I am shocked at how lean I have gotten at age 44 after rmy 9th baby. I am proud of my efforts. And praise God and my guardian angel for the elimination of alcohol I will never go back.
I'll be doing 25 min cardio during my lunches now that I know my 12hr/day desk job will probably kill me despite lifting 4- 5 time per week! Thanks for this valuable info!
he's basically getting at adding in fiber rich foods that are low in calories (cauliflower, broccoli, leafy green's, etc) to go along with your meal, this is also good for one reason he either forgot to mention or skip but fiber helps with inflammation and helps blunt inflammation (since its the holidays i'm sure someone's going with a mac-n-cheese dish, mix some broccoli in with it and you'll see, it'll be just as filling but half as inflammatory and half the calories)
Honestly! I have a bachelors in nutrition and work in medicine. But whatever he said made no sense. He just name dropped a study but didn’t actually explain it at all lol
i watch most of your videos when i catch them and this is one of your most comprehensive ones so far. already lost 50 pounds in 6 months from advice from youtubers such as you but if i was going to recommend my friend all your best pieces of fat loss advice i would link this video. great way to start the new year!
The energy flux totally resonated with me. For the past 2 years I have been on an overall caloric deficit, and as a result, been training lightly, combined with A LOT of sitting during the day. I happened to look at photos from 3-4 years ago, back when I did not restrict my calorie intact, and I was working out a lot more simply because of the added energy. Thanks for the reminder, Thomas!
Sound organic coconut flour at the Dollar tree which I use for baking, started thinking about it it has MCT oil and 3 g of fiber per tablespoon so now I add 2 tbsp into my high protein breakfast . healthy new year to everyone ❤
I have upswings and downswings when it comes to my health, so I'll always be a work in progress, but you and these videos have enlightened me about so many aspects of eating, health and fitness. Thanks for being such a great resource!
Aside from tongkat ali, I've done everything for just over 3 months. I do 90-120min light cardio with ReHEIT, sandwiching full body or weight training 30-40min workouts 3 times a week, rarely sit down while working, doing OMAD (Just recently changed to ADF after your video awhile back. Drinking coffee/tea or plain water), eating almost exclusively on sunlight hours, geting 20-40g of fiber(cruciferous vegetables and psyllum supplementation), probiotics and fermented food (when available) and i feel amazing. i do get tired, but i recover very fast, and most importantly, lots of protein (what i struggle with though, is getting grassfed beef. it's too expensive). I do try to sleep as much as possible, but it's more fragmented and averaging 6 hours, so i gotta work on that to boost my testosterone. Add to these things like getting lots of sunlight, heat exposure, cold exposure, ACV, olive oil, berberine, ginseng, collagen, and bioavalable vitamins and minerals. Lost 35 kg in ~3.5 months. Still overweight, but i recon 3months more and id get to healthy levels. I wish i can keep this up for longer though, but for now, eyes on the prize
I've been watching your videos for a while, I was already pretty fit but I've been getting more serious about it as I prepare to head for college. But the coolest part of this video to me was your USAFA shirt!! That's where I'm about to attend!! Super awesome to see that the most well-read and scientific fitness TH-camr is a USAFA grad.
Even in a caloric deficit, you can gain visceral fat with fructose consumption. You'll be losing fat, but the fat composition you do have/keep will be put onto the liver.
Number six literally blowed my mind I work at a desk most of my day, but I work out six times a week and I just recently bought a pull-up desk and since I worked out on the morning, I get so tired when I get to work I just sit. This completely just changed my mind.
I’m soo glad your #1 was no alcohol. I couldn’t get rid of stubborn fat for 10 years, about 25 lbs more than I wanted. 4 months without alcohol and it vanished without having to do a ridiculous cardio or training routine. Vascularity returned, shape to abs, not a 6-pack yet, but I’m trying to get there without cardio due to a meniscus surgery in March.
Re: Trans fats. A recent video of Dr Robt Lustig revealed that if you are frying with olive oil, once it reaches smoking point it turns into a trans fat. To my sorrow! I have cooked my steaks and chops Greek style (olive oil and oregano) for years; I have had to substitute beef tallow.
I am 8 days in, eliminating sugar and carbs completely. My goal is to lose 20 pounds, but why would I go back to the sugars and carbs afterwards? I'm not, I feel really good, much more steady energy, and legit way less inflammation all through myself. You are a major inspiration and look forward to more content. Thanks for the motivation
This is a great refresher video. Everything that has ever worked for me, thinking about these things, worked because of what you're saying. Eatin g natural foods (automatic calorie dilution if you're doing it right), burst training/interval training, etc.
The key to the carbohydrate rule is the word "sedentary." If you plan to do anything active - strength training, cardio work, yardwork, moving, even a moderate amount of housework - most people should plan to take in adequate carbohydrates (ideally whole/natural) the day before; for most, this is roughly 200-250g. Anecdotally (myself), this greatly helps mood and, oddly enough, caloric deficit maintenance.
Down 33 lbs from the heaviest I've ever been...all thanks to your advice and a "fairly keto" lifestyle. Eating delicious food..any meat I want...cheeses....some fruits and veggies...and even low carb ice cream from bryers. You've showed me that it's actually easy...just have to do it
i quite drinking for 2 months and kept eating basically the same but i didn’t lose 1 lbs of weight . I do walk 4 to 10 miles almost daily. The only time i lost weight was going keto with intermittent fasting . that worked quickly but it made me irritable even though my energy was higher . it was also way too hard to stick to that diet when my depression kicked in , then i just didn’t even care any more . maybe if i quit drinking for a few months i might lose weight who knows.
Hey same here! I just kicked up my game to a heavy work out every other day and eating a smaller dinner earlier and seems to be helping my metabolism. Hang in there.
Cutting out or severely limiting alcohol will work because it reduces calories and your body has to burn the alcohol before it does fat, BUT you also have to cut the carbs which simultaneously cuts the sugar. If you do these you will lose weight. I can almost guarantee you, shirt of a medical condition, if you’re not losing weight you’re not cutting the carbs and sugar enough. When I say cut them I mean on average you eat less than 50 carbs a day and on some days less than 25. Also when you cut the carbs and sugar you will simultaneously cut calories because you will not be spiking your blood sugar which in turn makes you not be hungry all the time. Eat about 6 eggs on zero carb tortillas for breakfast every morning and you won’t be hungry all day.
I became very dogmatic with keto based on what I read and how bad carbs and sugars were for me on a vegan keto diet that I did for 3 years. I had recurring sibo which probably made it worse. Following a similar WOE to Paul has given me extreme amounts of relief surrounding my health issues. I still get flares and have extremely bad days as there's no eating my way out of mercury toxicity and iatrogenesis but thank you for aligning and collabing with Paul as i've been following you since my health crisis and keto journey and it really helped me get the courage to try carbs and sugars again but on an animal based diet. My recovery is so much better now but I do notice pushing my fast too long on a higher carb diet causes a lot more inflammation. However its also ameliorated significantly better and quicker with the introduction of carbs and sugars.
Thanks for highlighting the fact that you should lower carb intake when you are sedentary. This is so much more useful than just saying lower carb intake in general! I eat a good amount of carbs per day, because I'm very active and use the carbs as a fuel source. However, on my off days or if I'm on vacation, I will lower my carb intake.
The TOP TWO suggestions for me are 1) cut out alcohol and 2) two-a-day exercise sessions. As a long-distance cyclist, I always knew added workouts were important. We often ride 50 miles before lunch, and another 50 after lunch. One workout per day (especially a hard day/easy day rotation) just doesn't cut it.
thomas ,this one has to go viral.super teaching.you teached me like a god on this one.thank you so much that why i follow you since 2019 because your teaching is applied on science.sorry if i made some error ,im first spoked in french.
I will just say this. I drank alcohol EVERY friday for over 1 year and sometimes it was insane parties that lastet for 2 days to saturday and stuff like that. BUT i still fasted and kept my diet with low calories every monday to friday afternoon and then in the weekend i was drinking and eating what ever i wants. And i still lost 35 kg in 1 year i went from 112 kg to 77 kg...yeah i could maybe have lost the 35 kilos in half the time if i was not drinking and eating whatever i want in the weekends. But i didnt want to get burnt out and i still want to enjoy life. So its still possible while drinking alcohol every weekend...
Happy new year , the advice and science here has changed my entire life ,started here 3 years ago at 367 an all the bad markers leading to a one way path now 145; and doing the little work outs 3 times a day fantastic advice to keep your body healthy as well as your mind ,don’t let negative energy get in the way.
Great video. Thank you for explaining each golden rule very well. Drinking more water is very helpful. I lost 35 pounds in 6 months by reducing calory intake, taking more fiber (Metamucil), eating more food with high-content proteins (eggs, chicken, etc), taking whey protein, drinking more water, walking more than 11000 steps daily and 2x15 minutes strength exercise daily with dumbbell and kettlebell.
Great breakdown. Really tied together some concepts. And brought my attention to new ones. Thank you so much, I'll be putting all this to use. If I remember or someone comments after March 1st I'll share my results.
I am down 10 pounds since January. I cut out alcohol except for one drink on Friday, and no more snacks after dinner along with eating healthy. I feel great ..I don’t even have to take an antacid anymore before bed.
You are awesome! I’ve been binge watching your videos. I started keto a week ago. I’ve lost 5 lbs., I’m more full than ever, I feel great, I feel less bloated, and after being a caregiver for two years, I feel like I’m finally focusing on myself again and getting my life back! You have no clue just how much you’re helping people change their bodies, health, lives, careers, relationships…everything! Thank you, thank you, thank you!!!!
Exactly! A 6 pack of light beer or bottle of wine has around 600 calories and there are A LOT of people drinking that 2+ times a week! I could drink a 6 pack all weekend which ended up being 1800 calories. I know many women who can drink a bottle of wine most nights.
What if you hate ACV/Lemon, all fermented foods and have to force cruciferous veggies in. Otherwise, as a 67 y.o. female, I am trying this. (did dirty Atkins decades ago with great affect, but since, just binge eat and gain on veto)
I'm pretty "skinny" everywhere BUT, around my tummy area. Its like a fat layer right down the front of my body. Not sure why but, its very hard to get rid of!😢 also, looks horrible 😮 oh, I've never drank alcohol in my life!
Now it is the eight video in a row I am watching and like you ! The way you explain things is brilliant ! Well you have a new happy sub here from Quebec ! 😊
??? I understand Vitamin K2 is in fermented foods. I am wondering if Vitamin K2 is in homemade vinegars? Like my homemade elderberry vinegar? Do you think it has Vitamin K2 like my homemade milk kefir or sauerkraut?? 🤨🤔🙂
It’s a shame we can’t post photos on here under comments. My husband & I began watching Thomas & finally began keto January 1st 2023 along with lifting weights (power workouts 10mins or less 3x a week). I went from 133lbs to 103lbs. I’m only 5’2” & have a six pack! My body is popping muscle! People assume I workout everyday 😂 And my husband went from 205lbs to 164lbs! He’s 5’7” and a walking powerhouse of muscle. I wished I’d videoed our first workout 1 year ago today. But I never thought we’d progress this amazingly!! THANK YOU THOMAS & a couple other TH-camrs giving us educational content to watch! Learning helped us change our lifestyle forever vs just going on another useless diet. Ps. We’ve become so accustomed to being active (we weren’t sedentary to begin with) but we now consume healthy carbs & even had some sugars at Christmas with family. But it was just a day & we went right back to our normal diet & even lost weight post Christmas!
Love your videos! Always great information. I have a question for you or anyone in here willing to help. If I am choosing to consume alcohol, what would be the belly fat/over all fat/ over healthy option? Light beer? Or liquor in a soda / diet soda?
I’ve had a lot of success when I get plenty of fiber, but isn’t fiber a carbohydrate? I’m wary of advice that says you don’t “need” carbohydrates, since the intake of plenty of fiber has been obviously effective in my case.
I’m trying to keep my diabetes in check, get healthy, meanwhile on prednisone and biologics. I moved to 95% beef, fish, etc and one salad of leafy greens before lunch for fiber. Am I doing this right? I don’t seem to be thinner.
Hi Thomas. Craig the post workout stretch noticing abdomen to rib cage looks similar to before. Steak. Eggs. Game stew. Very low carb. Super Greens powder. Honey:) Same. Same. Happy New Year Thomas. Family.
Years ago i purchased a plant based protein powder with your code. It’s still in my pantry, only because I’m animal based😮💨😅 your personal products sound great, can’t wait to try!
🎯 Key Takeaways for quick navigation: 00:00 🍺 *Alcohol and Visceral Fat* - Drinking alcohol can contribute to visceral fat. - Alcohol's impact on reducing the affinity of pp into liver cells may lead to fat storage in the liver, potentially causing visceral fat. - Visceral fat and liver fat may be interconnected, making alcohol reduction beneficial for reducing waist size. 02:32 🍞 *Carbohydrate Intake and Metabolic Health* - Reducing carbohydrate intake when sedentary is a metabolic health rule. - Carbohydrates are not necessary in the diet; viewing them as an additive rather than a staple helps in understanding their role. - Protein should be the foundation of the diet for better metabolic alignment. 04:11 🚫 *Avoid Trans Fats* - Trans fats, despite regulations, are still present in various foods. - Consuming trans fats has been linked to increased visceral fat. - Hydrogenated soybean oil, a common source of trans fats, remains in everyday foods. 05:48 🦠 *Gut Health and Visceral Fat* - Probiotics, fiber, and fermented foods contribute to a reduction in visceral fat. - The gut microbiome's influence on fat reduction is not fully understood. - Consuming fiber-rich and fermented foods positively impacts gut health and helps reduce visceral fat. 08:49 🍽️ *Calorie Dilution Over Restriction* - Diluting calories with fiber-rich foods can lead to more significant weight loss. - Calorie dilution, as opposed to strict restriction, allows for increased food volume, higher metabolic rate, and better weight loss results. - Focusing on the quality of calories, rather than strict restriction, is a more sustainable approach. 10:25 🏋️ *Small Workouts and Sedentary Behavior* - Breaking workouts into smaller sessions throughout the day is more beneficial than one large session. - Prolonged sitting, even with sufficient weekly exercise, increases mortality risk and may hinder fat loss. - Regular movement throughout the day positively impacts both longevity and fat loss. 12:14 🌽 *High Fructose Corn Syrup and Caloric Surplus* - High fructose corn syrup, especially in a caloric surplus, can contribute to belly fat. - Avoiding high fructose corn syrup is recommended for preventing fat accumulation. - Even in a caloric deficit, high fructose corn syrup can pose risks, making its elimination advisable. 12:56 🌱 *Tonot Ali and Hormonal Balance* - Tonot Ali, as a supplement, may help balance hormones, particularly by inhibiting aromatase. - Blocking aromatase can prevent the conversion of testosterone to estrogen, potentially reducing fat accumulation. - Daily intake of Tonot Ali within the recommended range can positively impact hormonal balance. 13:49 🥩 *G-Lux Approach to Fat Loss* - Increasing high-volume, fibrous, and protein-rich foods while maintaining overall calorie intake is beneficial. - Moving more and consuming nutrient-dense foods can positively impact metabolic rate and fat loss. - Emphasizing the combination of increased protein, fiber, and movement leads to better body composition. 14:17 🧘♂️ *Stress Modulation for Belly Fat* - Modulating stress is crucial for preventing cortisol-induced visceral fat accumulation. - High cortisol levels are linked to increased belly fat. - Prioritizing stress management contributes to overall fat loss efforts. Made with HARPA AI
I'm not even a beginner but there was some new (to me) and good info in this one. Always something to learn here and I love the science backed articles. Thanks!
I have never liked the taste of alcohol so I don’t drink it. And when I do it’s wine and that is such a rarity. I also DO NOT like any kind of sweets. I do like ice cream but I don’t eat that often either Lastly a few years ago I stopped eating bread like I shed to. For me it boils down to laziness and I need to get into walking and exercising regularly
I do enjoy a casual drink several days a week, and lost over twenty pounds, and have found to avoid all the drinks that we manufactured with things like high fructose corn syrup; which many of them are, including the "lite" brand. Plant based people can simply look at the protein levels of their plants and protein drinks.
Get my free 1-Week Gut Health Protocol. No strings attached. Just good info when you join my newsletter: www.thomasdelauer.com/gut-health
Happy new year Thomas 👊🏾👊🏾👊🏾👊🏾🎉🎉🎉🎉 lov all your videos #2024
@renovatio7616Don’t drink alcohol?? I’m unsubscribing.
any advice on how many mg of tongkat ali someone should take in a day?
if carbohydrates is so bad then how can i eat 450 carbs a day and i dont have a belly at all, i am 182 cm and weigh 60 kg. i dont to cardio only strength training. i eat rice, quinoa, lentils, falafales. that is my main food. and i dont have any belly fat. i notice when i combine sugar and fat together i gain weight. i think that it is the oils and trans fat that are bad for us and not the rice and carbs at all. have you heard about the man who ate only potatoes for a year and lost all his weight and became slim and he was really fat before. and potatoes is only carbs so explane that. and did you know that when you do cardio your metabolism slows down to compensate, so doing cardio is just a waste of time if you want to lose fat. just avoid fat,oil,trans fat.
i ate over 3500 calories a day = 500 carbs a day and weigh only 55 kg and i am 182 cm long. why did i go down from 75kg to 55kg in 1 month to just change my meals to just quinoa and lentils, no fat, no sugar, just carbs. was it because it was low GI?? quinoa and lentils is low GI, but it is still over 450 carbs a day. people is so afraid of carbs, its insane. they should be afraid of oils.
Down 85 pounds last 8 months with no alcohol, reducing carbs and added sugars, increasing protein, and exercise 6 days a week. Getting right with God and watching your videos and other reputable people on TH-cam have helped immensely. This stuff works!!!!
Heck yeah brother!! Thanks for making my day
Congrats! 💪🏼🚴🏻♂️🧘🏻♂️🏃🏻♂️🏋🏻♂️🤸🏻 Keep it going!
Sweet! I've lost 90 pounds in the past year following Thomas and others.
Would love to lose another 30lbs in 2024!
The most important thing you said was getting right with God (Jesus Christ). I always remember:
*1 Timothy 4:8* "For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come."
That's not to say, don't take care of your bodies...because for sure God says to honor him by being responsible and living healthy.
God bless!
with the Faith that you have in god. You can do epic things and it shows up. i have lost 40 pounds in 4 months.got you there.
Told my wife I’m not going to drink in 2024. Leaving this comment to hopefully stay motivated by random people on the internet lol might be crazy, but anything helps. I weigh 187 and I want to get down to 170
Update for people…still going strong with no drinking and been working out 🔥
@TheMrdecepticon I saw your post today (I'm going into my 3rd month no alcohol) How are you holding up?
I went to rehab for 100 days at 230 lbs, after extremely hard exercise for 3 months everyday, no alcohol, and the right foods I dropped to 170, kept going to 158 relapsed went back up to 180 and now I’m back at 160 clean, it’s tough but don’t ever give up, never something mf you have to do alone :)
@@mrphil1956 that’s awesome bro! Not going to lie…I had a few drinks but decided to not have any beer if I do drink. I would slam 8-9 beers before and eat like crap. Making small improvements here and there but definitely not drinking like I was before
@@Mo_Heato you got it bro! I know it’s difficult but the fact that you can get back on track shows a lot of discipline. Keep crushing it!
The 10 golden rules are (and I quote)
1. Don’t drink alcohol
2. Reduce carb intake when sedentary
3. Avoid trans/hydrogenated fats
4. Prioritize gut health by consuming more fermented foods, fiber, and probiotics
5. Caloric dilution should be prioritized over caloric restriction
6. Two small workouts per day over one big one.
7. Avoid high fructose corn syrup even when in a calorie surplus
8. Consider taking tongkat ali supplements (for the men) to help increase testosterone levels
9. Eat more (protein) and move more.
10. Modulate your stress no matter how cheesy it sounds.
Thank you!
Thank you so much. I've screenshot this, has saved me scribbling it down.
11. Apply product placement with another fantastical study. Hell it worked for Toe Rogan.
Thanks! Even on x2 speed still 7 min of my life… 😊
Thanks. Didn’t want to waste several minutes on 5 seconds worth of information
I think the biggest one that was missed here is SLEEP. Sleep at least 8 hours a day and go to bed as early as possible to sleep as little when the sun is up as possible
Yah, but not everyone needs eight hours of sleep
Staying sober is SOOO important for a healthy body and mind change. Getting sober has changed my life at age 38.
Idk, I drink a bottle of wine a day and have almost no viseras fat. Other things work too
I am down 5lbs just by not drinking. Just made 1 month.
@@David-mw3th congratulations!
0:04 @@David-mw3th
Hey Thomas! I was 360 pounds... Dropped down to about 183 pounds over the last few years with your help. Now I own a Martial Arts gym in Thousand Oaks, California (in Ventura County near Santa Barbara). Would love to meet you and thank you in-person!
awesome ❤🙏🏻
Amazing 🎉
Which gym do you own? I live in Ventura
@@michaelq28 Hi Michael! Pugilist Gym in Thousand Oaks. We offer Cardio Boxing, Cardio Kickboxing, Jiu Jitsu, Judo, Muay Thai and Wrestling. Come on in and check us out!
I’m 320 and trying to turn it around at age 57. Just walking 30 min kills my lower neck and shoulders probably due to poor posture and being so overweight. Cool to hear you had success. I’m continuing to just push through the pain and stretch as I go because I know it’s not something mechanically wrong. It’s just being so out of shape. Also got a Peloton and starting to ride that as well. Getting my diet dialed in. Tomorrow I’m doing a 24 hr fast. I’ve had good luck with fasting in the past so getting back on it. I just need to stay focused.
I have recently started watching you again and I forgot just how reasonable and researched and natural and how listenable you truly are; you bring a lot of this sciency information down to earth. how can I not watch you! thank you Thomas.
Stopped drinking regularly about 5 years ago. I was in the pub EVERY friday and Saturday all my adult life for a massive session. When i quit, the first thing i noticed was a reduction in heartburn. Then i noticed that all my poops were solid and there wasn't anything to wipe. Then i noticed the flat stomach. Ive since then given up smoking, and currently trying sugar. Eventually i may even try caffeine, but thats gonna be tough. 😂
Should definitely still wipe
@@Andy-bh8hw 🤣🤣🤣🤣🤣🤣
Caffeine was the toughest one for me. I'm very glad it did it 9 years ago.
TMI
Why give up caffeine?
4 months into body transformation and have already lost enough weight I feel like a different person. Walk 40 min a day, strength training 2 times per week and avoid processed/junk foods. What’s most important is consistency. Never let a day set you back. Or at least don’t let one bad day turn into several !Thanks Thomas for your very valuable information, your channel keeps me up to date with the latest knowledge/science
Yes! I tell myself even if I don’t want to go to th3 gym for two days or so..that I at least have to walk a mile each of those days
Getting rid of your viscaral fat hidden beneath the sub fat is key. Microbiome, sprints, dump the processed foods, sugar and grains, go keto/carnivore you'll be the happiest!
Man I been watching Tom for like 3 years and I love to see how he adapts and changes his diet when new studies come out. We can learn and grow with info and an open mind 🎉😊
Honestly? Mitigate stress (number 10) is NOT cheesy. It's probably the most important health action you can take.
Eating as much as I want caused my weight to go over 330 pounds. Counting calories, writing down all the food and when eating, lots of vegetables and intermittent fasting is what brought my weight down 100 pounds over years when I was in my 50’s… next goal -120 pounds during my retirement.
GO Air Force. Thanks for supporting us with the Academy TShirt. Great content!
I have eliminated alcohol from my life. Best thing ever. Did it while losing baby weight from baby #9. Previous baby weight loss phases I did not eliminate alcohol, lost the weight. However this time, removing it from my life... Has given me the best belly fat loss. I am shocked at how lean I have gotten at age 44 after rmy 9th baby. I am proud of my efforts. And praise God and my guardian angel for the elimination of alcohol I will never go back.
Thanks
I appreciate your approach to carbs. Its more in the middle. I just dont do well on keto or carnivore but I do manage my carbs.
I'll be doing 25 min cardio during my lunches now that I know my 12hr/day desk job will probably kill me despite lifting 4- 5 time per week! Thanks for this valuable info!
Thanks for your vlogs
I love how your channel has evolved, major respect!
Please do a video on calorie dilution. With examples of what meals would look like?? Enquiring minds NEED to know more about this!!! ❤❤❤
he's basically getting at adding in fiber rich foods that are low in calories (cauliflower, broccoli, leafy green's, etc) to go along with your meal, this is also good for one reason he either forgot to mention or skip but fiber helps with inflammation and helps blunt inflammation (since its the holidays i'm sure someone's going with a mac-n-cheese dish, mix some broccoli in with it and you'll see, it'll be just as filling but half as inflammatory and half the calories)
th-cam.com/video/zPn7osZYjjU/w-d-xo.html
Honestly! I have a bachelors in nutrition and work in medicine. But whatever he said made no sense. He just name dropped a study but didn’t actually explain it at all lol
i watch most of your videos when i catch them and this is one of your most comprehensive ones so far. already lost 50 pounds in 6 months from advice from youtubers such as you but if i was going to recommend my friend all your best pieces of fat loss advice i would link this video. great way to start the new year!
The energy flux totally resonated with me. For the past 2 years I have been on an overall caloric deficit, and as a result, been training lightly, combined with A LOT of sitting during the day. I happened to look at photos from 3-4 years ago, back when I did not restrict my calorie intact, and I was working out a lot more simply because of the added energy. Thanks for the reminder, Thomas!
Sound organic coconut flour at the Dollar tree which I use for baking, started thinking about it it has MCT oil and 3 g of fiber per tablespoon so now I add 2 tbsp into my high protein breakfast . healthy new year to everyone ❤
I have upswings and downswings when it comes to my health, so I'll always be a work in progress, but you and these videos have enlightened me about so many aspects of eating, health and fitness. Thanks for being such a great resource!
Aside from tongkat ali, I've done everything for just over 3 months. I do 90-120min light cardio with ReHEIT, sandwiching full body or weight training 30-40min workouts 3 times a week, rarely sit down while working, doing OMAD (Just recently changed to ADF after your video awhile back. Drinking coffee/tea or plain water), eating almost exclusively on sunlight hours, geting 20-40g of fiber(cruciferous vegetables and psyllum supplementation), probiotics and fermented food (when available) and i feel amazing. i do get tired, but i recover very fast, and most importantly, lots of protein (what i struggle with though, is getting grassfed beef. it's too expensive). I do try to sleep as much as possible, but it's more fragmented and averaging 6 hours, so i gotta work on that to boost my testosterone. Add to these things like getting lots of sunlight, heat exposure, cold exposure, ACV, olive oil, berberine, ginseng, collagen, and bioavalable vitamins and minerals. Lost 35 kg in ~3.5 months. Still overweight, but i recon 3months more and id get to healthy levels. I wish i can keep this up for longer though, but for now, eyes on the prize
10kg in week?
Can you explain what ADF is please.
You've got this! Keep it up
@@vanessamccarthy7807 alternate day fasting
I've been watching your videos for a while, I was already pretty fit but I've been getting more serious about it as I prepare to head for college. But the coolest part of this video to me was your USAFA shirt!! That's where I'm about to attend!! Super awesome to see that the most well-read and scientific fitness TH-camr is a USAFA grad.
Even in a caloric deficit, you can gain visceral fat with fructose consumption. You'll be losing fat, but the fat composition you do have/keep will be put onto the liver.
Number six literally blowed my mind I work at a desk most of my day, but I work out six times a week and I just recently bought a pull-up desk and since I worked out on the morning, I get so tired when I get to work I just sit. This completely just changed my mind.
Carbs are absolutely needed for endurance athletes, especially during races and intense workouts
no if you are fully fat adapted
I’m soo glad your #1 was no alcohol. I couldn’t get rid of stubborn fat for 10 years, about 25 lbs more than I wanted. 4 months without alcohol and it vanished without having to do a ridiculous cardio or training routine. Vascularity returned, shape to abs, not a 6-pack yet, but I’m trying to get there without cardio due to a meniscus surgery in March.
Yes you are a real LEGEND! What a great example!
Re: Trans fats. A recent video of Dr Robt Lustig revealed that if you are frying with olive oil, once it reaches smoking point it turns into a trans fat. To my sorrow! I have cooked my steaks and chops Greek style (olive oil and oregano) for years; I have had to substitute beef tallow.
I am 8 days in, eliminating sugar and carbs completely. My goal is to lose 20 pounds, but why would I go back to the sugars and carbs afterwards? I'm not, I feel really good, much more steady energy, and legit way less inflammation all through myself. You are a major inspiration and look forward to more content. Thanks for the motivation
Great video. I think you meant NOT drinking alcohol is the quickest way to reduce belly fat.
This is a great refresher video. Everything that has ever worked for me, thinking about these things, worked because of what you're saying.
Eatin g natural foods (automatic calorie dilution if you're doing it right), burst training/interval training, etc.
The key to the carbohydrate rule is the word "sedentary." If you plan to do anything active - strength training, cardio work, yardwork, moving, even a moderate amount of housework - most people should plan to take in adequate carbohydrates (ideally whole/natural) the day before; for most, this is roughly 200-250g. Anecdotally (myself), this greatly helps mood and, oddly enough, caloric deficit maintenance.
Down 33 lbs from the heaviest I've ever been...all thanks to your advice and a "fairly keto" lifestyle. Eating delicious food..any meat I want...cheeses....some fruits and veggies...and even low carb ice cream from bryers. You've showed me that it's actually easy...just have to do it
You should do more interview with Paul. He's no bs and no sponsor when it come to healthy living.
I’m a recovering drug/alcohol addict and quitting definitely played the biggest part in getting in the best shape
i quite drinking for 2 months and kept eating basically the same but i didn’t lose 1 lbs of weight . I do walk 4 to 10 miles almost daily. The only time i lost weight was going keto with intermittent fasting . that worked quickly but it made me irritable even though my energy was higher . it was also way too hard to stick to that diet when my depression kicked in , then i just didn’t even care any more . maybe if i quit drinking for a few months i might lose weight who knows.
Hey same here! I just kicked up my game to a heavy work out every other day and eating a smaller dinner earlier and seems to be helping my metabolism. Hang in there.
Cutting out or severely limiting alcohol will work because it reduces calories and your body has to burn the alcohol before it does fat, BUT you also have to cut the carbs which simultaneously cuts the sugar. If you do these you will lose weight.
I can almost guarantee you, shirt of a medical condition, if you’re not losing weight you’re not cutting the carbs and sugar enough. When I say cut them I mean on average you eat less than 50 carbs a day and on some days less than 25.
Also when you cut the carbs and sugar you will simultaneously cut calories because you will not be spiking your blood sugar which in turn makes you not be hungry all the time. Eat about 6 eggs on zero carb tortillas for breakfast every morning and you won’t be hungry all day.
The most sensible diet and health channel on the internet.
Literally the easiest explanation on this topic that I have seen to date. Thanks man, appreciate the clear explanation.
I became very dogmatic with keto based on what I read and how bad carbs and sugars were for me on a vegan keto diet that I did for 3 years. I had recurring sibo which probably made it worse. Following a similar WOE to Paul has given me extreme amounts of relief surrounding my health issues. I still get flares and have extremely bad days as there's no eating my way out of mercury toxicity and iatrogenesis but thank you for aligning and collabing with Paul as i've been following you since my health crisis and keto journey and it really helped me get the courage to try carbs and sugars again but on an animal based diet. My recovery is so much better now but I do notice pushing my fast too long on a higher carb diet causes a lot more inflammation. However its also ameliorated significantly better and quicker with the introduction of carbs and sugars.
Thanks for highlighting the fact that you should lower carb intake when you are sedentary. This is so much more useful than just saying lower carb intake in general! I eat a good amount of carbs per day, because I'm very active and use the carbs as a fuel source. However, on my off days or if I'm on vacation, I will lower my carb intake.
The TOP TWO suggestions for me are 1) cut out alcohol and 2) two-a-day exercise sessions. As a long-distance cyclist, I always knew added workouts were important. We often ride 50 miles before lunch, and another 50 after lunch. One workout per day (especially a hard day/easy day rotation) just doesn't cut it.
Wonderful video, great information, very helpful.
thomas ,this one has to go viral.super teaching.you teached me like a god on this one.thank you so much that why i follow you since 2019 because your teaching is applied on science.sorry if i made some error ,im first spoked in french.
I will just say this. I drank alcohol EVERY friday for over 1 year and sometimes it was insane parties that lastet for 2 days to saturday and stuff like that. BUT i still fasted and kept my diet with low calories every monday to friday afternoon and then in the weekend i was drinking and eating what ever i wants. And i still lost 35 kg in 1 year i went from 112 kg to 77 kg...yeah i could maybe have lost the 35 kilos in half the time if i was not drinking and eating whatever i want in the weekends. But i didnt want to get burnt out and i still want to enjoy life. So its still possible while drinking alcohol every weekend...
Happy new year , the advice and science here has changed my entire life ,started here 3 years ago at 367 an all the bad markers leading to a one way path now 145; and doing the little work outs 3 times a day fantastic advice to keep your body healthy as well as your mind ,don’t let negative energy get in the way.
Great video. Thank you for explaining each golden rule very well. Drinking more water is very helpful. I lost 35 pounds in 6 months by reducing calory intake, taking more fiber (Metamucil), eating more food with high-content proteins (eggs, chicken, etc), taking whey protein, drinking more water, walking more than 11000 steps daily and 2x15 minutes strength exercise daily with dumbbell and kettlebell.
Great breakdown. Really tied together some concepts. And brought my attention to new ones. Thank you so much, I'll be putting all this to use. If I remember or someone comments after March 1st I'll share my results.
I am down 10 pounds since January. I cut out alcohol except for one drink on Friday, and no more snacks after dinner along with eating healthy. I feel great ..I don’t even have to take an antacid anymore before bed.
Regarding trans fats: You create them when you heat oil beyond its smoke point and then eat it.
Hi THOMAS, how about this Tongkat thing for women? Anything recommended for women?
You are awesome! I’ve been binge watching your videos. I started keto a week ago. I’ve lost 5 lbs., I’m more full than ever, I feel great, I feel less bloated, and after being a caregiver for two years, I feel like I’m finally focusing on myself again and getting my life back! You have no clue just how much you’re helping people change their bodies, health, lives, careers, relationships…everything! Thank you, thank you, thank you!!!!
Groovy.... Thanks Thomas! some very good points raised in your video today!
Great rules Thomas !! Thanks !!
"I highly doubt people are drinking thousands of calories of alcohol."
You should've seen me prove you wrong before I quit eight months ago, Tom. 😂
Exactly! A 6 pack of light beer or bottle of wine has around 600 calories and there are A LOT of people drinking that 2+ times a week! I could drink a 6 pack all weekend which ended up being 1800 calories. I know many women who can drink a bottle of wine most nights.
@fitmom0609 yup! That many calories go down pretty quickly, too.
Introducing you to Britain where most people get rid of their misery by drinking so much alcohol you don't remember the next day. 😂
What if you hate ACV/Lemon, all fermented foods and have to force cruciferous veggies in. Otherwise, as a 67 y.o. female, I am trying this. (did dirty Atkins decades ago with great affect, but since, just binge eat and gain on veto)
3:58 or just BASED!! 😅😁
great information and delivery! thank you!
02:18 “drinking alcohol will probably be the quickest way to reduce your waist size”.
Got it 👌
Love the vibe of this video. Felt like there needed to be a mic drop after the trans fat portion. Lol…love it!!! ❤🎉
I'm a newbie to your channel, immensely interested in every episode. Thanks for helping me start the new year off right!
I'm pretty "skinny" everywhere BUT, around my tummy area. Its like a fat layer right down the front of my body. Not sure why but, its very hard to get rid of!😢 also, looks horrible 😮 oh, I've never drank alcohol in my life!
Also love the eat a little more and move a little more! Everyone is so focused on calorie deficit.
Great video to start 2024. Happy New Year's, Thomas.
Now it is the eight video in a row I am watching and like you !
The way you explain things is brilliant ! Well you have a new happy sub here from Quebec ! 😊
This is hands down your best video 🎉
??? I understand Vitamin K2 is in fermented foods. I am wondering if Vitamin K2 is in homemade vinegars? Like my homemade elderberry vinegar? Do you think it has Vitamin K2 like my homemade milk kefir or sauerkraut?? 🤨🤔🙂
I been struggling with rule #1 all my life. I hope I get that under control in 2024.
I do all of this and still not where I want to be 😅 16% body fat at 43 is still pretty good though!
It’s a shame we can’t post photos on here under comments. My husband & I began watching Thomas & finally began keto January 1st 2023 along with lifting weights (power workouts 10mins or less 3x a week). I went from 133lbs to 103lbs. I’m only 5’2” & have a six pack! My body is popping muscle! People assume I workout everyday 😂 And my husband went from 205lbs to 164lbs! He’s 5’7” and a walking powerhouse of muscle. I wished I’d videoed our first workout 1 year ago today. But I never thought we’d progress this amazingly!! THANK YOU THOMAS & a couple other TH-camrs giving us educational content to watch! Learning helped us change our lifestyle forever vs just going on another useless diet.
Ps. We’ve become so accustomed to being active (we weren’t sedentary to begin with) but we now consume healthy carbs & even had some sugars at Christmas with family. But it was just a day & we went right back to our normal diet & even lost weight post Christmas!
Where would I find information about doing power workouts?
Love your videos! Always great information. I have a question for you or anyone in here willing to help. If I am choosing to consume alcohol, what would be the belly fat/over all fat/ over healthy option? Light beer? Or liquor in a soda / diet soda?
Vodka and tonic water.
@@mrm700 thank you for replying! Great suggestion
Good information. I’m going to apply the same principles
Shred season begins
2:18 don't you mean "not drinking alcohol".... ?
So good as always! 5, 6 &10 are my main focus point right now
I’ve had a lot of success when I get plenty of fiber, but isn’t fiber a carbohydrate? I’m wary of advice that says you don’t “need” carbohydrates, since the intake of plenty of fiber has been obviously effective in my case.
what does it mean dilute your food with fiber? what is actually being done? Please explain how to dilute with protein or fiber.
I did not get an understanding as to what diluting my calories meant. Could you give an example, please?
I’m trying to keep my diabetes in check, get healthy, meanwhile on prednisone and biologics. I moved to 95% beef, fish, etc and one salad of leafy greens before lunch for fiber. Am I doing this right? I don’t seem to be thinner.
Hi Thomas.
Craig the post workout stretch noticing abdomen to rib cage looks similar to before. Steak. Eggs. Game stew. Very low carb. Super Greens powder. Honey:) Same. Same.
Happy New Year Thomas. Family.
This was the best video for starting the year.
You’re a legend. Thank you
Could you make a video about antinutrients in vegetables?
I founds trans fats in my vitamin supplements! I had thought they were banned in UK but they aren't and they are in so many things!
Wow I didn't realise they were still available here either. I'd also never thought to check my supplements for them. Thank you for the heads up
Years ago i purchased a plant based protein powder with your code. It’s still in my pantry, only because I’m animal based😮💨😅
your personal products sound great, can’t wait to try!
🎯 Key Takeaways for quick navigation:
00:00 🍺 *Alcohol and Visceral Fat*
- Drinking alcohol can contribute to visceral fat.
- Alcohol's impact on reducing the affinity of pp into liver cells may lead to fat storage in the liver, potentially causing visceral fat.
- Visceral fat and liver fat may be interconnected, making alcohol reduction beneficial for reducing waist size.
02:32 🍞 *Carbohydrate Intake and Metabolic Health*
- Reducing carbohydrate intake when sedentary is a metabolic health rule.
- Carbohydrates are not necessary in the diet; viewing them as an additive rather than a staple helps in understanding their role.
- Protein should be the foundation of the diet for better metabolic alignment.
04:11 🚫 *Avoid Trans Fats*
- Trans fats, despite regulations, are still present in various foods.
- Consuming trans fats has been linked to increased visceral fat.
- Hydrogenated soybean oil, a common source of trans fats, remains in everyday foods.
05:48 🦠 *Gut Health and Visceral Fat*
- Probiotics, fiber, and fermented foods contribute to a reduction in visceral fat.
- The gut microbiome's influence on fat reduction is not fully understood.
- Consuming fiber-rich and fermented foods positively impacts gut health and helps reduce visceral fat.
08:49 🍽️ *Calorie Dilution Over Restriction*
- Diluting calories with fiber-rich foods can lead to more significant weight loss.
- Calorie dilution, as opposed to strict restriction, allows for increased food volume, higher metabolic rate, and better weight loss results.
- Focusing on the quality of calories, rather than strict restriction, is a more sustainable approach.
10:25 🏋️ *Small Workouts and Sedentary Behavior*
- Breaking workouts into smaller sessions throughout the day is more beneficial than one large session.
- Prolonged sitting, even with sufficient weekly exercise, increases mortality risk and may hinder fat loss.
- Regular movement throughout the day positively impacts both longevity and fat loss.
12:14 🌽 *High Fructose Corn Syrup and Caloric Surplus*
- High fructose corn syrup, especially in a caloric surplus, can contribute to belly fat.
- Avoiding high fructose corn syrup is recommended for preventing fat accumulation.
- Even in a caloric deficit, high fructose corn syrup can pose risks, making its elimination advisable.
12:56 🌱 *Tonot Ali and Hormonal Balance*
- Tonot Ali, as a supplement, may help balance hormones, particularly by inhibiting aromatase.
- Blocking aromatase can prevent the conversion of testosterone to estrogen, potentially reducing fat accumulation.
- Daily intake of Tonot Ali within the recommended range can positively impact hormonal balance.
13:49 🥩 *G-Lux Approach to Fat Loss*
- Increasing high-volume, fibrous, and protein-rich foods while maintaining overall calorie intake is beneficial.
- Moving more and consuming nutrient-dense foods can positively impact metabolic rate and fat loss.
- Emphasizing the combination of increased protein, fiber, and movement leads to better body composition.
14:17 🧘♂️ *Stress Modulation for Belly Fat*
- Modulating stress is crucial for preventing cortisol-induced visceral fat accumulation.
- High cortisol levels are linked to increased belly fat.
- Prioritizing stress management contributes to overall fat loss efforts.
Made with HARPA AI
Thank you so much. I am going to start listening to these in the car so my partner can also hear them.
I'm not even a beginner but there was some new (to me) and good info in this one. Always something to learn here and I love the science backed articles. Thanks!
I love this message.
Thank you for saying kefir correctly!
I have never liked the taste of alcohol so I don’t drink it.
And when I do it’s wine and that is such a rarity.
I also DO NOT like any kind of sweets. I do like ice cream but I don’t eat that often either
Lastly a few years ago I stopped eating bread like I shed to.
For me it boils down to laziness and I need to get into walking and exercising regularly
Great explained! Thank you.
moon based to seaweed based made me laugh out loud. Thanks for making a dense subject entertaining!
I do enjoy a casual drink several days a week, and lost over twenty pounds, and have found to avoid all the drinks that we manufactured with things like high fructose corn syrup; which many of them are, including the "lite" brand.
Plant based people can simply look at the protein levels of their plants and protein drinks.
In USA, most hospitals STILL offer trans-fat margarine & sodas on their patient's menus! Unbelievable!!!!