The Literal Best Way to Burn Fat in the Morning
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- Опубліковано 27 лип 2024
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Why Eating TOO Early is Dangerous (14:10 Fasting)
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References
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Timestamps ⏱
0:00 - Intro - Why Eating TOO Early is Dangerous (14:10 Fasting)
1:54 - How You Burn Fuel in the Morning
3:00 - First Meal of the Day Should be High in...
4:08 - Get Grass-Finished Meat Delivered to Your Doorstep with Butcher Box!
4:57 - What Happens if You Eat Too Early in the Morning
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Cryolipolysis is the *BEST* way to not only burn fat hut permanently kill those fat cells and you can do that with simple ice packs (and a shirt to protect your skin)
*this obviously doesn't excuse not working out but it's the best way for people who are prone to belly fat
Mr. DeLauer, reading the resources but all they tell is to not eat bulk of calories in evening. Nothing about waiting 2 or 3 hours after waking. Seems a good idea but wondered if you have any data to back this. It is how I prefer to eat but haven't experienced tangible benefits. ?? TY
Thanks for sharing this tip!
@@DianasReviews you are welcome 👍🏻
I'm down to 293 from 428 this morning. Keto got me down to 310 or so and now 16/8 is killing it for me. I love the 16/8 way of life.
Hell yeah! Keep killin it
Great job! If you reach a small plateau, try the 18/6 effect! Even better!!!!!!!!!!!!
Congrats🎉!!!
Wow, that was quick.
@@lovesuperspreader 😂
I've always loved Bacon & Eggs, Steak & Eggs, or any meat & Eggs really... simple, easy, and satisfying, makes a lot of sense, used to eat a big breakfast at 6am when I worked on a garbage truck, best shape of my life, that really kicked my body into shape... Your knowledge of physiology is university level, the way you break down different variables, the viewer still has to do some homework and process all the details and variables in order to apply it to their situation... and impressed how you always reference your sources, good scientific methodology so rare today... bravo Mr Delauer, bravo
The only thing about this if you wait to long to eat breakfast your stress hormones like cortisol dont go down with out eating first and stress happens
Thank you for constant great content Thomas
i think when you throw in a huge amount of low carb vegetables like white cabbage, broccoli and wide green beans you might even rise PYY and GLP-1 for longer and introduce a protein sparing effect because gluconeogenesis gets downregulated and you get more insulin sensitive.
and the digestive system might also need to work harder on that and might burn more calories while feeling more satiated.
Thomas you are a wizard;)
Listening to you I can feel thermogenesis from protein after exercise.
Thanks for working majik. From Craig.
Big fan! 💪🏼
I truly appreciate U for sharing your knowledge to help me know what to do.
Great information. Thank you.
Great explanation ❤
Awesome 🎉 Thanks 🤘🏼🤩
Great video 📹 👍
Great video
I’m really enjoying your videos, thank you for the insight. The one thing I could use clarity on is eating fatty meat versus eating lean meat . Dr. Berg and Dr. Eckberg’s videos promote eating fattier, or really, the fattiest versions of meat you can get. I respect all three of you, but I’m not sure who to listen to on this point, thanks again!
Thanks 🎉🎉🎉
Actually makes sense. I typically have my first meal around 10am-12pm. 👍🏼
Where do you get all your cool shirts?
Evidence based.
Studies of one are the best.
Worthy watching
Extra thick cream mixed with whey protein, faba bean protein and wheat grass powder at 11am. Best breakfast ever. Before that, at 7am 1L of Yerba mate to hydrate.
I finish eating my last meal at 9:15pm. Then I wake up at 7am, drink a bit of ACV, then 30 mins later, green tea, then before I go to the gym some coffee. If I work legs, I drink coffee with coconut oil, as I won't do cardio.
Then I eat at 11am, 2:30pm, 6pm, and 9pm.
Done. Getting my 6 pack now
How was your blood work and did you lose a lot fat?
@PhysiqueFuel no blood work. Mirror work, I see the results clearly, everybody sees it. Yes, I've been losing fat for 8 months on and off, and now I'm lean enough that I just need 3-4 weeks more doing the same thing and cutting calories to have a clear 6 pack, and totally natural. I don't even take whey protein, but eat 1/2 Kg of meat everyday
"Simply existing is going to burn more fat" - that's where I clicked off - good advice :) I jest. Love this channel!
Starts with have breakfast. But not too early. So not breakfast?
This the Best video Ever 🎉❤❤
Worthy of trying...we get up early and excercise anyway sarting early. Others like Dr. Boz , Berg and Mandell would agree with you.
Normally I fast at breakfast, follow a strict keto diet in a slight caloric surplus, and work out regularly and my fat levels have dropped like crazy.
not sure if you have ever talked about which wearable you recommend. But it looks like you have a whoop band on, is that what you would recommend for tracking your fitness?
I eat 2 meals a day. Breakfast is smaller so I'm going to switch them around starting tomorrow. Thanks Thomas
Totally agree that Butcher Box offers high quality beef, poultry and seafood! The salmon is actually dark pink. The steak tastes extraordinarily savory and fresh. I found out about them here and am grateful. Having the meats and seafood frozen helps me not waste food and manage my busy schedule.
I so wish they would ship to Mexico!
The thing about salmon is that they fight each other in order to remain in the river and thusly, river salmon is far more inferior to that of the ones whom were literally forced out to live in the wild/ocean and eventually made its way back to the river, ergo the pinkish flesh of wild salmon is considered to be far more superior and often subjected to "imitation" of their flesh/meats.
Being able to workout all day then cook and research and people benefitting from it, has to be one if the best jobs ever!
Plus some affiliate marketing money on top…
Goddamn dude. We can tell, you definitely love your career!
I HAVE to wait 2 hours after I get up to eat and my insulin resistance has less to do with it than my medication. I have hypothyroid and have to take my Synthroid on an empty stomach. And my weekly injection for diabetes also acts as an appetite suppressant. So I am looking at the clock to determine when to cook my steak, fish, or eggs. We have known for decades that the best way to start the day is with protein. In the early 1970s on the BBC's "Doctor Who" The Doctor {as played by Jon Pertwee} scolds his companion for eating an apple for breakfast instead of protein reminding her there is precious little protein in an apple.
OMAD with a 4 hour window.
Soooo a bit of morning workout routine can mitigate this, right?
Have a question about this-would coffee slow or stop this day if you get up-only have coffee for first 3 hours-then eat?
The first thing every morning 1tbs honey, 1 acv & 1 evoo in 8oz warm water. good or bad?
So if my largest meal should be in the morning should I also be working out in the morning? And if so before or after that first meal?
Great content as always Thomas.. I’m at the gym usually within 45mins of waking up.. and I can’t train fasted as I feel my workout intensity suffers and I feel terrible as I wake up hungry.. what would you recommend for a pre workout snack within half an hour of training? I’ve been having Rice cakes with a little banana on.. thanks
I had the same issue. Eat a protein and carbs before your workout and after your workout. I drink a protein shake mix with fruit before and it change everything. Never workout fasted..in my opinion.
Try just going for a walk after you wake up have breakfast and then go to the gym
Conflicting information I always hear different things lmaooo😂
@thomas Do you still train fasted in the morning?
As the saying goes, eat breakfast like a king, lunch like a prince and dinner like a pauper.
My question is it in the "morning" or after waking up? The joys of working the graveyard shift, fun! ^.^
"The central clock relays the temporal cues through neural or endocrine systems to metabolic organs throughout the body. The central clock controls the time-of-the-day variations in meal-induced responses, with a low glycemic response but a high satiety response to meals consumed at waking compared to that before sleep. These physiologic rhythms of acute meal responses suggest that the best time to consume meals, especially those high in calories or carbohydrates, is at the early phase of the wake cycle, i.e., breakfast. Consistently, the current studies on humans support that consuming a significant proportion of calories, particularly carbohydrates, in breakfast is beneficial for the chronic management of obesity and its associated metabolic syndrome compared to consuming the same amount of calories or carbohydrates at dinner. Conversely, breakfast skipping or/and late dinner can have unfavorable metabolic outcomes. "
Circadian clock and temporal meal pattern
Xin Li and Zheng Sun ORCID logo EMAIL logo
From the journal Medical Review
When you say “in the morning” do you actually mean the morning? Or is it to say “when you wake up”?? I’m currently running on second shift, waking up around early afternoon.
How much protein can your body take in per a meal?
Just don't eat for a week or so. Then start with ocean sardines. Eat only ocean sardines for another week. Yeah, you can still drink coffee at that time but only heavy cream or butter and after 1pm before 4pm Take omega 3 supplements. Do this for one month under supervision from your Rx. I call it the sardine challenge.
I can’t tell if he’s serious
@@matthewrozinski1933 It probably won't kill you AND you're still eating better quality food than the poorest regions of the world. We could add three weeks of no food and south american sardines caught by hand, I call that the Venezuela challenge.
14/10 all the way
"In conclusion, a single incident of breakfast skipping increases postprandial hyperglycaemia after lunch in association with impaired insulin response in healthy young individuals. The present study shows that skipping breakfast influences glucose regulation in healthy young individuals. From the viewpoint of glucose regulation, it was suggested that it is important to eat breakfast even in healthy young individuals. Future studies should consider the chronic effects of breakfast skipping on glucose regulation and macronutrient composition of breakfast effects on glucose regulation."
Association between breakfast skipping and postprandial hyperglycaemia after lunch in healthy young individuals
Published online by Cambridge University Press: 05 September 2019
Hitomi Ogata Yoichi Hatamoto Yusuke Goto Eri Tajiri Eiichi Yoshimura Ken Kiyono Yoshinari Uehara Kentaro Kawanaka Naomi Omi Hiroaki Tanaka
"Skipping breakfast increases postprandial hyperglycemia after lunch and dinner in association with lower iGLP-1 (intact glucagon-like peptide-1) and impaired insulin response. This study shows a long-term influence of breakfast on glucose regulation that persists throughout the day. Breakfast consumption could be a successful strategy for reduction of PPHG (postprandial hyperglycemia) in type 2 diabetes."
Corresponding authors: Daniela Jakubowicz, and Oren Froy
Diabetes Care 2015;38(10):1820-1826
Don't we also burn more body fat in the morning if we workout fasted?
You burn more fat, but you won't lose more bodyfat. You will increase bodyfat turnover.
So, wait 3 hours after waking to eat, but, time restricted feeding is ideal when you stop eating in the afternoon. How does that math work?
It has nothing to do with a molecular clock such thing doesn’t exist it’s simply that you are fasted and fat stores are more easily accessible
It’s a metaphor u fool ..
I wish youtube fitness channels would address some of these issues as related to nocturnal people.
Yes, there is such a thing.
Even in my day job all my life, I could not wake up or function properly until 3pm. Now I am a writer and can indulge in my natural rhythm of night existence. I go to bed at 6am, no matter how I try to be a day-person.
Sadly these channels never talk about us night-people and our rhythms pertaining to hormonal and nutritional subjects.
You are correct about that. We need to find our own way.
Do you drink coffee?
You really, really, really need to follow Dr Andrew Huberman. He has entire chapters talking about how to fix your cyrvadian system. I was a night person since I was a baby, needles to say I suffered school and was never a good student since I was always tired. All my jobs were always night shifts since I wasn’t able to function properly during the day and had a rush of energy closer to the evening. 4 decades later I rant into Huberman who recommend to look at the sun early in the morning for around 5-10 min.
It was not easy and I did suffer having to set my alarm clock just so that I could stare at the sun.
Yes, Huberman recommends more habit changes besides looking at the sun at sunrise, (so make sure you go and listen to everything he recommends)but in less that 2 weeks I was for the first time in my life “a natural early riser”
I understand for some people that have to work late shifts this wouldn’t be a smart change, but for regular job shifts this makes all the difference in the world if as i used to believe “I am a night person”.
My own myth got debunked and now my body wakes up rested everyday no later than 7:30am
Steak and eggs at 11am after a fasted morning exercise that includes heavy lifting
Waking up spikes my blood sugar levels more than eating. A power nap is the worst thing I can do for my blood sugar level.
"Compared with 3 meals/day, meal skipping increased energy expenditure. In contrast, higher postprandial insulin concentrations and increased fat oxidation with breakfast skipping suggest the development of metabolic inflexibility in response to prolonged fasting that may in the long term lead to low-grade inflammation and impaired glucose homeostasis. "
Impact of breakfast skipping compared with dinner skipping on regulation of energy balance and metabolic risk
Alessa Nas, Nora Mirza, Franziska Hägele, Julia Kahlhöfer, Judith Keller, Russell Rising, Thomas A Kufer, Anja Bosy-Westphal Author Notes
The American Journal of Clinical Nutrition, Volume 105, Issue 6, June 2017, Pages 1351-1361
You say steak and eggs. I say sardine omelet.
@carbageman Have a go to recipe on this?
@@Brizzzian. Well, it's pretty standard, but here's my method.
I take a couple eggs and beat them and set them aside so they warm up a bit. I chop up a couple slices of cheese. I like to take a slice of swiss and a slice of pepperjack and chop that up to make a dice. Sometimes I'll add a little bit of parm reg, or use it around the edges as a bit of a filler.
I take a half an optional avocado and use a butter knife to slice it up inside the shell then use a serving spoon to dig the slices out. I spread it on the cutting board and grind a little Real Salt on it.
I take a can of the Season sardines in olive oil that go on sale at Costco (I stock up by the case) and I drain the oil into the pan and heat it, then once hot I throw in optional frozen bell pepper mix and heat that up. I grind Real Salt, peppercorns, minced dehydrated garlic and minced dehydrated onions into at and add a little Italian seasoning.
Once it's soft, I throw the sardines in and chop them up a bit with a silicone spatula over medium heat. After about a minute, I set that aside and put a crepe griddle on the burner and turn it up to medium high for long enough to get it medium hot.
Then I pour the eggs onto the griddle and turn the burner down to "keep warm." If the griddle is too hot, it'll bubble, so you don't want it to start too hot, but you want it to go quickly. I sprinkle half the cheese in on one side and cover that with the sardine/bell pepper mix, then add the avocado slices and finally put the rest of the cheese on. When the egg is solid enough, I fold it over and flip it after a minute or two. If I break it when I fold or flip it, I have a trace of egg left in the measuring cup to squeeze out with the silicone spatula and patch it and put the damaged side back down over the heat.
I finish up by adding a dash of chipotle tabasco sauce. 😋
How much protein can be crammed in in the morning if we are trying to get 1g of protein per lb???
Depends on who you ask, in general the range is 25-50gms per meal, to trigger protein synthesis some people say 25-30 grams as you need enough Leucine to trigger it, but then as you age you need larger dosages to trigger it... I just do ~60gms per meal 3x a day (I'm 180lbs), whey (fast acting), a meat (chicken/beef) protein, and egg or non-fat greek yogurt for slow acting protein. I don't fast but I naturally do about a 15/9 schedule eating breakfast 1-2 hours after I get up and dinner about 5-6 hours before bed.
As soon as I wake up, I need to hit the ground running. I work in a fast paced operating room, wake up at 5am and eat a high protein meal first thing. Then its case after case til morning break at 9am-only 15 min, barely time to pee or eat anything substantial. I wait til lunch to eat anything around 12, then nothing but water again til leaving time at 7:30pm. I just eat dinner in my car on the way home. Someone tell me how to optimize a nursing schedule 😂
Wow.. your a machine!
Try having things that have minimal prep time. Protein shakes, biltong (high protein snacks out of a packet), some nuts.. etc It’s not much but whatever you can nibble on or digest is better than nothing.
I feel like most people don't have 2-3h in the morning after waking up to wait to eat breakfast...and get to work etc...on time
But I’m not hungry in the mornings I thought we’re not supposed to eat when we’re not hungry
Do you drink coffee? Coffee suppresses appetite because of the stress hormones it induces. Coffee is horrible for us.
My blood glucose is always high in the morning (between 100-110 generally.) Today I fasted (except for HWC in my tea) until noon when I checked my bs and it was still 95. I can't even figure out why my blood glucose is always around 100. All of my labs are fine and I have no sign of insulin resistance. I generally eat very low carb, if not keto, with high protein. It's frustrating as hell because I am almost never in ketosis. UGH! My body is betraying me!
If yr healthy otherwise and intermittent fast at all, I’ve read it could be coming from your liver.
Same here. Your cortisol is probably high. Mine tested high twice. Caffeine raises cortisol and will keep your blood sugar high. I’ve quit recently, and take long walks in nature after dinner, among other things. Hoping it will help.
Maybe you try Long Term fasting
"The present study revealed that DFAM (Delayed first active-phase meal ) increased body weight gain because of fat accumulation in the adipose tissues. Even with only a 4-h delay at the onset of the first active-phase meal, breakfast, the circadian oscillation of clock and lipid metabolism-related genes were delayed by 2-4 h. These results suggest that the delayed circadian rhythm of clock genes and lipid metabolism leads to increased body and adipose tissue weights. This study proposes that metabolic abnormality and obesity caused by breakfast skipping in humans would be mediated through alterations in the circadian rhythms of the peripheral tissues, such as the liver."
Delayed first active-phase meal, a breakfast-skipping model, led to increased body weight and shifted the circadian oscillation of the hepatic clock and lipid metabolism-related genes in rats fed a high-fat diet
Hatsumi Shimizu ,Fumiaki Hanzawa ,Daeun Kim ,Shumin Sun,Thomas Laurent,Miki Umeki,Saiko Ikeda,Satoshi Mochizuki,Hiroaki Oda
Published: October 31, 2018
What if the is working 11PM to 7AM?
Mine routine. 5:30 wake up, ACV and big glass of water. 6:00 black coffee, 20 mins of cardio. Then I eat at 8am, 11am, 2pm, 4pm, lift weights,20 mins cardio, then eat last meal at 7pm. Repeat.
The coffee cause adrenalin to rise to high in the morning without eating -Dr. Ray Peat phd said this
What is the reason for this routine of yours? What are your goals? It sounds like you're just filling up on calories for mass gain. If your goals are for burning fat, then your routine is not helpful. This video is about burning fat.
@@tbrown4080wouldn’t adrenaline help You workout more efficiently?
@@LaciRae I guess but the very small gain is not worth the bad feeling and sleep issues if you don't eat before drinking it.
@@tbrown4080 it may cause sleep issues if You drink it later in the day/evening. but if You drink it in the morning, it’s out of your system by bedtime. i don’t get a “bad feeling” or any other adverse effects from drinking it on an empty stomach in the morning. but not everyone is the same. nor is everyone drinking the same quality or strength of coffee.
Better do some fasted excercise at dawn then hit some meat and eggs.
Pssh i wish i could do that. I work 70 hours a week. A barely have time to eat.
this with 16:8 / 18:6 iF ?
Is this a keto diet?
This doesn't make sense to thermodynamics. If two twins did a study and Twin-A eats 2000 calories first thing in the morning and Twin-B eats 2000 calories at night, at the end of the day they will have the same body composition.
Typically, I only eat lunch and dinner.
I practice IM and eat very low carb....but i drink black coffee in the morning. No sweetener, no cream. Is that blocking fat loss? I haven't lost any weight in over 6 months.
Pure black coffee doesn’t break a fast but if you’ve plateaued for 6mo then it’s time to try something new because your body has adapted to what your doing. Maybe stop fasting for a while. Are you still hungry when you fast? If not, that’s another sign that it’s time to trick your body again with change.
I'm not hungry. Do you think I should try a long 24 or 36 hour fast? Thanks for the help.
Caffeine raises cortisol
Long ad for butcher box.
😎
Ok so have breakfast. But not too early. So lunch? And a 10 hour window. So you can have 3 meals pretty much. Ok this guy gave every option. But eat protein. That I got
So much conflicting information.
That is quite natural, no one wakes up hungry unless they’re over eating all the time
Agreed, or they skipped dinner the night before.
I do omad
7:52 14 hours I would not call a fast at all!
but if 14-10 works as a strategy fine with me.
I basically eat fried eggs or a carnivore omelett with bacon in the morning.
What insulin are you talking about?
Because neither protein and fats are increasing insulin levels so very much.
Cryolipolysis is the *BEST* way to not only burn fat hut permanently kill those fat cells and you can do that with simple ice packs (and a shirt to protect your skin)
I convinced that he just dont want us to eat.
But I don't want to eat sardines in the morning 😢
I do ETRF . I eat steak and eggs at 6 am. I can't wake up at 3 or 4 to give me 2 to 3 hours of fasted time. Are you now against ETRF ?
@C.O.N.T.A.C.T_____ME I don't know what that is?
I'm going to play devil's advocate and say this conflicts with eTRF.
Unless you suffer from dawn phenomenon
Whats grass FIISHED?
Cows can eat grass but they are often fed grain as well (usually they're given grains before they're slaughtered), but grass finished means they only ever had grass.
this will be perfect info once i change jobs from a package handler to coder... cant go to work at 3am without eating though.. would never make it through a sort where i burn 800-1200 cals
🙏🙏🙏🙏🙏🙏🙏🙏🙏
"Our study demonstrated that breakfast skipping is negatively associated with insulin resistance, as indicated by TyG index in the Korean population. In addition, male sex, high BMI, abdominal obesity, and low physical activity tended to increase the risk of high insulin resistance. These findings indicate that regular breakfast consumption may effectively reduce the development of insulin resistance in the Korean population. Therefore, promoting the benefits of breakfast could be a simple and effective public health message to prevent diabetes."
Association between Frequency of Breakfast Consumption and Insulin Resistance Using Triglyceride-Glucose Index: A Cross-Sectional Study of the Korea National Health and Nutrition Examination Survey (2016-2018)
by Hye Jin Joo 1,2ORCID,Gyu Ri Kim 2,3ORCID,Eun-Cheol Park 2,3ORCID andSung-In Jang 2,3,*
1
Department of Public Health, Graduate School, Yonsei University, Seoul 03722, Korea
2
Institute of Health Services Research, Yonsei University, Seoul 03722, Korea
3
Department of Preventive Medicine, Yonsei University College of Medicine, Seoul 03722, Korea
"Breakfast skipping is associated with a significantly increased risk of type 2 diabetes . Regular breakfast consumption is potentially important for the prevention of type 2 diabetes"
Breakfast skipping and the risk of type 2 diabetes: a meta-analysis of observational studies
Published online by Cambridge University Press: 17 February 2015
I have to disagree with you on this one. You started by saying if insulin is low, it’s worth not eating, but you also finished by stating that if insulin is high it is also worth not eating. If insulin is high, when they wake up, fasting is not accomplishing what it can be, and worth making it part of the eating hours. This is one of the possible reasons why intermittent fasting works better with eating in the morning. This way during the fasting hours when it’s not fighting cortisol, growth hormone, and insulin. And they get a true 16 hours fast.
Not sure how I'm gonna have a big healthy breakfast when I'm on job at 6am.
Wake up at 4am?
@@rbowdenscipio3408 I am up at 4am. I wouldn't be on jobsite by 6am if I wasn't.
"The present study in middle-aged Japanese men and women suggests that skipping breakfast may increase the risk of type 2 diabetes independent of lifestyles and baseline levels of BMI and FBG"
Breakfast Skipping is Positively Associated With Incidence of Type 2 Diabetes Mellitus: Evidence From the Aichi Workers’ Cohort Study
Mayu Uemura, Hiroshi Yatsuya, Esayas Haregot Hilawe, Yuanying Li, Chaochen Wang, Chifa Chiang, Rei Otsuka, Hideaki Toyoshima, Koji Tamakoshi, Atsuko Aoyama
" insulin secretion resulting from eating breakfast has the effect of resetting the liver’s internal clock, suggesting that moderate carbohydrate and protein intake at breakfast can promote the resetting of the internal clock. Therefore, regular breakfast intake [81], one of the key indicators of a healthy lifestyle, should be recommended in order to have a fulfilling social life."
Meal Timing and Sleeping Energy Metabolism
by Rikako Yoshitake ,Insung Park Hitomi Ogata and Naomi Omi
Nutrients 2023
Alternate fasting was so yesterday...we must advance!
Wow …so many haters and people who think they know better.
If you can read a research paper and disseminate using appropriate analogies then go start your own channel….
I don’t know what breakfast is anymore. I don’t eat anything until noon.
a huge oversight made by so many UA-cam creators... cramming their videos full stock footage of FOOD in your fasting videos! Is it really necessary to show your audience a huge steak dinner when most of us are fasting?? Totally pointless. Just because you're talking about food doesn't mean it's compulsory to show generic imagery of somebody chowing down on some really good looking food. You're supposed to be helping viewers avoid food, not give them temptation to break the fast!
Just make your thumbnail how ever you want .
@@shmo8958 eh?
Sort of like watching porn by yourself.
I don’t eat breakfast, I’m fasting.
1st comment ❤
K...
No,sorry, but the longer I fast in the mor ng the higher the blood sugar....😢