My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
Just one issue based on my own experience as a Type II diabetic. I am of the belief that a large percentage of us Type II diabetics have an addictive relationship with sugar and often find that one Snicker bar is too many and a thousand ain't enough. I have found that I am really good at sticking to my program--as long as I stay away from all things sweet (aside from my partner). If I introduce sugar then I very quickly begin developing "crazy hunger". I want to eat everything is sight and if I go to the grocery store I can hear the siren song of the doughnut bin. Like alcoholics who have to stay away from alcohol I find it critically important to stay away from sugar. This includes fruit, honey, dates, ice cream, maple syrup, white sugar and all of the artificial sweeteners. It is what it is and I just don't question it or try and rationalize it anymore. I know where that path leads because I have been down it and back so often. By way of credentials-I have been a Type II diabetic for nearly 30 years and once had an A1c of 10+ and I am now on my way to having an A1c of 4.4. Most of the other stuff on your diet sounds about like what I do with the exception of the whey powder. I do my best to avoid processed foods of any kind-just my preference, not any kind of judgement.
Absolutely 100% agree with this. A1c start was 13.3, last check 5.8. Sugar is a wild, wild ride. Even an occasional treat will have me spiraling quickly if I don't shut it down immediately and it is best to just avoid it or end up hitting rock bottom after X amount of days and having to crawl my way back out of it. Processed sugar is brutal, but even naturally occurring sugar can act as a gateway quickly. Spot on.
0:42 LMNT electrolytes confessed that they add Maltodextrin to their flavored versions. Maltodextrin is a starch/sugar that is 105 in the glycemic index. Note: The unflavored versions doesn't have Maltodextrin added in them.
I prefer Ghee too. It contains byutaric acid and vitamin K2 without extra lactose of butter. I also add olive oil and avocado oil to my cooking, an awesome combination of healthy and tasty fats. I avoid lectin-bomb seed oils like seasame oil. I avoid animal meats and eat only eggs, millet curry with eggs and garlic mushrooms on top, and cruciferous veggies. Occasionally, konjac noodles and boiled tofu dishes. For dessert, kefir and flax+hemp chocolate cake modified, Dr. Gundry style, using mostly monk fruit and 1 spoon raw honey. Lot of eggs, but completely guilt-free. Eggs are a gift from God. Heaven.
My current nutritional plan * Breakfast: 5 pasture-raised eggs cooked in beef tallow 🥚🆙 with medications ☕️🆙 and optional black coffee. * Elevenses: Organic pulp-free orange juice steeped with saffron ⬇️ and fish 🐡 (rotate between herring, wild salmon, and barramundi) * Brunch: Organic pulp-free orange juice steeped with saffron and fish 🐡⬇️ (rotate between herring, wild salmon, and barramundi) * Purified Water 💦⬅️ * Dinner: Grass-finished beef 🥩➡️ (mainly ground) * Lunch: Wild blueberries 🫐⬅️ (optional) * Supper: Cacao sweetened with wildflower honey 🍯➡️ * Bovine colostrum when healing or growing 🅱️ * A pound of beef liver each month 🅰️ #️⃣ Some flexibility with these rules when food is purchased by Rachel’s parents out of respect to them.
Jeezus now we’re plugging Fairlife too! What a joke, that stuff is so processed and stored in plastic. On top of that fair life has paid multiple fines for mistreatment of animals.
Fyi , frozen broccoli sprouts and niacinamide will boost your NAD the most , but homocysteine is a by product so nutralize homocysteine with betaine anhydrous or TMG. Live long and prosper! 💪
Thomas, I NEED to see a video where you and Paul Saladino sit down and just talk broccoli. He says it's bullshit, and you're a fan. Since you're both super smart dudes that know their stuff I want to see where that conversation goes. Between the both of you, you've changed my life so much and I'm 40 in a week. Best health of my life. But help me settle the definitive take on broccoli by having that conversation with him. It's a NEED. 🤣
@pinnacleroofing9841 Thomas has also changed his mind, and even titles some videos to reflect this. But what I love about them both is they always explain WHY. With research, highlighting studies, etc. Bottom line is when I follow their advice, on the whole, I feel a hell of a lot better, stronger and more energetic. They give alot of help for FREE and don't push on buying any particular product. The keys to good health are free. But I definitely understand why certain folks may perceive Paul as a "nutter." But I can't deny that his diet does wonders for me.
@CSquadCinema lots of people change their mind but Thomas phrases his opinions as just that "this is what things look like right now", Saladino is always phrasing it as "this is how it is, period" and selling books off his "Dr." credentials, but then the book is obsolete in a couple years.
2:47 “free range” is a marketing term, isn’t it? I thought the only third party verified term related to it is “pasture raised” (which is maybe what you meant?)
If you want to look like Thomas, you need to workout as hard as he does and have a UA-cam channel and be a husband and father all at the same time. That’s how you achieve that ripped body. No average person can achieve this level.
I have a question about your carb intake. I know it can be different for everyone, but I'm asking about you. How many grams of carbs do you eat if you're eating Keto? When eating moderate carbs, how many grams do you eat? Do you consider total carbs or net carbs?
Hey brother - nah I’m not on TRT. I don’t like the idea of being committed to pharma like that for the rest of my life. Truly have considered going on TRT but the risk (for me) outweighs the benefit. I’ve been exploring a lot with peptides recently. I honest to God am not on TRT. I think people think I’m way bigger than I am too. I’m 185, so although it’s a ton of work to stay lean, it’s not like I’m a massive dude. If TRT wasn’t a lifelong commitment to something I have no control over, I’d be on it in a flash. I think it’s great, but it’s not for me. I don’t want to mess with hormones.
@@ThomasDeLauerOfficial Thanks for your honesty Thomas. I'm 52 and I have been considering peptides, but I too, am concerned about having to stay on such exogenous drugs. Thank you for all the fantastic information!
Great info. Thanks! What do you say to folks like me with borderline high cholesterol? I am 80% plant based in an attempt to lower it. Seems to be steady at borderline high. Wouldn't the increase in animal products logically spike my cholesterol? I realize it's my DNA and other's can eat like this and not have issues.
Very interesting, Thomas, I'm anti corn too, but will check out the maiz and also the sacha inchi seeds and the sherataki sound interesting.. We live in Florida and eat ahi tuna probably once a week.
¥ 🍻Beer • contains small amounts of protein and B vitamin which are also found in some vitamin supplements • Brewer’s yeast a good source of protein containing all the essential amino acids needed for building protein in the body.
HAS THOMAS DONE A VIDEO ON GEAR RECOMMENDATION/DOSAGES? No disrespect, its takes dedication to earn a body like his, but I want to know what gear he has had success with.
@ThomasDeLauerOfficial A fine, politicians answer, good sir. Touche. Just because you do maintenance on the Lambo doesn't mean you built it with only peptides. And I am not judging you, brother. I want to learn from you! Don't be ashamed of gear. I'll slink back into the comment shadows now.
Could you tell us what your macros are, more or less? For a woman who exercises regularly and aims to build muscle while not gaining too much fat, is it ok to have around 35% protein, 50% fats and 15% carbs daily, or how would you change these values?
What's the purpose of humans staying at such low body fat? I understand it looks good by todays standards but is there real benefits to do something so unnatural for the human body. What if you get really sick and need body fat to get over an illness.
if I don't want to be at 6 percent body fat and only want to be at a healthy body fat percentage. Does falling into adaptive thermogenesis have any negative health effects?
MASA is the process of making CORN DIGESTABLE ... corn goes out the same way it went in.... Masa gets digested and does not come out the same way it went in... providing you want to make masa at home ... ad some of that near salt to the corn you put in your face... POTASIUM CLORIDE / SODIUM CLORIDE in a 1:1 mix in that cute lil bottle
Thomas (and others), is it possible to reach such a flexible metabolism, that on an active day i can switch to high fructose (bringing fruits on a hike for example), but the next day i can switch back to keto sitting at home? Or is it the metabolic purgatory?
Interesting- I am 5'5" and need to eat 2,000 calories a day to maintain my weight at 115 lbs. I walk and do strength training 2x weekly, so nothing major, which goes to show each body is unique, requiring different needs.
How do you know he takes TRT? Has he disclosed that before? I don't ever remember him saying that, but I could be wrong. He is very disciplined. I am, too, and always have been, and at my age of 55 that lifelong discipline is very apparent.
no don't, Vets only know about the food they sell, they have no idea about true nutrition for dogs, if they did they would be recommending raw meat with bones, egg yolks should be great for them
Im from slovenija and I eat artichoke.. tho usually on pizzas I make once a month. But maybe I should eat em differently too. Thanks for making this video and list and that you explained stuff
In reality single digit bodyfat is not sustainable and not necessary and since there is also plus or mins like 3% even on a dexascan most people are not 7%. When an "influencer" on UA-cam who's money is based on looking like single digit bodyfat even as they get older and older you can rest assured they are getting some "help" and it ain't LMNT or AG1 lol
Do yo use a glucose monitor? If so , which products do you recommend. I'm not diabetic but I do fast and now interested in the affects of food on the body as a result of watching the Glucose Goddess. Apparently you do not lose weight if you have high insulin in the body which is the reason for my interest in this subject. I would like to lose 2 stone .
**Key Takeaways from "The Exact Foods I Eat to Get Below 8% Body Fat and STAY There All Year" by Thomas DeLauer** ### **Introduction** Thomas DeLauer discusses his evolving dietary strategy to maintain 6-7% body fat consistently. His approach includes adaptive calorie and activity adjustments, rotating foods to avoid acclimatization, and incorporating specific staples and new additions to his diet. Below is a breakdown of his key dietary practices and their rationales. --- ### **1. Adaptive Thermogenesis and Food Rotation** - Adaptive thermogenesis: The body adjusts its metabolism based on caloric intake and food type, potentially slowing fat loss. - Strategy: Regularly rotating food choices prevents metabolic adaptation and ensures a nutrient-rich diet. --- ### **2. Protein and Fat Sources** - **Ground Beef and Venison**: Transitioned from lean beef to venison for its superior fatty acid profile, better protein quality, and potential longevity benefits observed in Nordic diets. - **Eggs and Egg Whites**: Incorporates 4-6 whole eggs and additional whites, emphasizing protein sparing modified fasting (PSMF) on some days to increase protein while minimizing fat and carbs. --- ### **3. Fiber-Rich Foods for Satiety and Gut Health** - **Artichokes**: High in long-chain inulin, supporting gut bacteria and mimicking GLP-1 hormone effects for appetite suppression. - **Broccoli**: Embraced for its sulforaphane content, which boosts glutathione production, detoxifies the body, and supports fat loss by enhancing metabolic efficiency. --- ### **4. Natural Sweeteners for Moderate Carb Days** - **Honey and Maple Syrup**: Preferred over refined sugars, offering moderate carb intake without sharp glucose spikes. Darker maple syrup has added antioxidants. - **Dates**: A controlled source of carbs with a range of glycemic indices, providing fiber and minimal glucose impact. --- ### **5. High-Quality Protein Sources** - **Whey Protein Concentrate**: A convenient and efficient protein source, rich in lactoferrin and easily digestible. - **Fairlife Milk**: Opts for ultra-filtered milk with reduced sugar and higher protein content. --- ### **6. Probiotic and Fermented Foods** - **Kimchi and Fermented Maize**: Support gut health and longevity; fermented maize, inspired by traditional diets, has proven nutritional benefits. --- ### **7. Quality Fats** - **Ghee**: Chosen for its short-chain fatty acids, gut-friendly properties, and high stability under heat. - **Olive Oil**: Contains oleoylethanolamide (OEA), a potent appetite suppressant and a source of healthy fats. --- ### **8. Functional Foods for Volume and Nutritional Benefits** - **Greek Yogurt**: A versatile, high-protein option that combines well with natural sweeteners. - **Shirataki Noodles**: A low-calorie, glucomannan-based option for adding bulk and reducing appetite. - **Blueberries and Apples**: Provide antioxidants, fiber, and satiety without excess calories. --- ### **9. Unique Staples and Occasional Treats** - **Sacha Inchi Seeds**: A zero-carb, high-fiber seed with potential benefits for insulin resistance. - **Seared Ahi Tuna**: A lean protein option rich in selenium, which may mitigate mercury concerns. - **Masa Chips and Corn Tortillas**: Incorporates fermented, traditionally prepared maize for cultural and nutritional richness. --- ### **Conclusion** Thomas DeLauer’s approach combines high-quality proteins, functional fats, fiber-rich foods, and strategic carb sources to optimize body composition and overall health. His focus on nutrient density, gut health, metabolic flexibility, and appetite regulation enables him to maintain sub-8% body fat year-round. This strategy demonstrates that achieving peak fitness is about sustainable, adaptive practices rather than rigid diets.
Hot Take: the first thing I eat every single day is 28 ounces of cottage cheese with hot sauce. Sounds gross, but it is amazing, and there are infinite types / flavors of hot sauce sauces out there to “spice it up”.
Are you able to "see" food fot the taste or will your brain spin off thinking of all data? Seems to me one important thing is missed in all "data" - the taste and social aspect of food .That can also be beneficial for long term health...i would be stressed thinking this way and not see the food for what it is. Broccoli is tasty and healthy that is enough for me to know. My brain would crash in overload otherwise:-) Still of course appreciate you videos.🙂
@@ThomasDeLauerOfficial I believe I am at about 13% BF but would like to be at or around 11% and no lower than 10%. Currently, I am 175 pounds at 6’ 1” and would have to lose 5-10 pounds which sounds daunting and feel uncertain where this last few pounds of BF will come from. LOL. I feel lean enough already and is just a number at this point.
My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
What is the motivation for staying at 7% body fat?
Drink raw milk. Dead milk is terrible.
1. Venison
2. Eggs & egg whites
3. Artichokes
4. Broccoli
5. Honey
6. Maple syrup
7. Dates
8. Whey protein concentrate
9. Fair life milk
10. Greek yogurt
11. Cook with ghee
12. Kimchi
13. Olive oil
14. Limes
15. Blueberries & apples
16. Sacha inchi seeds
17. Fermented maiz
18. Seared Ahi tuna
19. Sherataki noodles
Thank you so much.
No cheese, butter, chicken, fish?
@@gattamom
11. Cook with ghee
That's clarified butter.
He's helped me lose my weight after I got sober. Thank you for all you do!!
Just one issue based on my own experience as a Type II diabetic. I am of the belief that a large percentage of us Type II diabetics have an addictive relationship with sugar and often find that one Snicker bar is too many and a thousand ain't enough. I have found that I am really good at sticking to my program--as long as I stay away from all things sweet (aside from my partner). If I introduce sugar then I very quickly begin developing "crazy hunger". I want to eat everything is sight and if I go to the grocery store I can hear the siren song of the doughnut bin. Like alcoholics who have to stay away from alcohol I find it critically important to stay away from sugar. This includes fruit, honey, dates, ice cream, maple syrup, white sugar and all of the artificial sweeteners. It is what it is and I just don't question it or try and rationalize it anymore. I know where that path leads because I have been down it and back so often. By way of credentials-I have been a Type II diabetic for nearly 30 years and once had an A1c of 10+ and I am now on my way to having an A1c of 4.4. Most of the other stuff on your diet sounds about like what I do with the exception of the whey powder. I do my best to avoid processed foods of any kind-just my preference, not any kind of judgement.
Bless you.
Absolutely 100% agree with this. A1c start was 13.3, last check 5.8. Sugar is a wild, wild ride. Even an occasional treat will have me spiraling quickly if I don't shut it down immediately and it is best to just avoid it or end up hitting rock bottom after X amount of days and having to crawl my way back out of it. Processed sugar is brutal, but even naturally occurring sugar can act as a gateway quickly.
Spot on.
@@lagoleer How long did it take for you to come down from 13.3?
0:42 LMNT electrolytes confessed that they add Maltodextrin to their flavored versions. Maltodextrin is a starch/sugar that is 105 in the glycemic index.
Note: The unflavored versions doesn't have Maltodextrin added in them.
No big deal
I wondered if this matters or not for health. I really like the mango chili one. It is kind of addictive, maybe that is not a good thing.
@@davidgreene8608lying to customers is a big deal to most people
It is a big deal. Nobody wants to be consuming maltodextrin
You have an intetesting channel, Thomas. But, really, who eats like this? You're in a different universe than most of us.
That's why I couldn't stop laughing at this video. Plus everything he talked about reversing himself on.
I think it's funny.
@@Nevernow721 OK, let’s see your workout regimen and your proven results
What so crazy about the diet? Just because you can’t do it makes it impossible or what?
The fact you’re making videos so frequently is amazing! So proud of you Thomas, you are the best. The world is a better place with you in it ❤
I prefer Ghee too. It contains byutaric acid and vitamin K2 without extra lactose of butter. I also add olive oil and avocado oil to my cooking, an awesome combination of healthy and tasty fats. I avoid lectin-bomb seed oils like seasame oil. I avoid animal meats and eat only eggs, millet curry with eggs and garlic mushrooms on top, and cruciferous veggies. Occasionally, konjac noodles and boiled tofu dishes. For dessert, kefir and flax+hemp chocolate cake modified, Dr. Gundry style, using mostly monk fruit and 1 spoon raw honey. Lot of eggs, but completely guilt-free. Eggs are a gift from God. Heaven.
I love that maple syrup and honey is in there ! I’m from Quebec one of the rare maple syrup paradise in the world 😊
Vive le Quebec❤❤
Thank you Thomas for your enthusiasm and sincerity
My current nutritional plan
* Breakfast: 5 pasture-raised eggs cooked in beef tallow 🥚🆙 with medications ☕️🆙 and optional black coffee.
* Elevenses: Organic pulp-free orange juice steeped with saffron ⬇️ and fish 🐡 (rotate between herring, wild salmon, and barramundi)
* Brunch: Organic pulp-free orange juice steeped with saffron and fish 🐡⬇️ (rotate between herring, wild salmon, and barramundi)
* Purified Water 💦⬅️
* Dinner: Grass-finished beef 🥩➡️ (mainly ground)
* Lunch: Wild blueberries 🫐⬅️ (optional)
* Supper: Cacao sweetened with wildflower honey 🍯➡️
* Bovine colostrum when healing or growing 🅱️
* A pound of beef liver each month 🅰️
#️⃣ Some flexibility with these rules when food is purchased by Rachel’s parents out of respect to them.
Can you do vlog style full day of eating for normal and psmf days? it would be so helpful
Jeezus now we’re plugging Fairlife too! What a joke, that stuff is so processed and stored in plastic. On top of that fair life has paid multiple fines for mistreatment of animals.
I cook with organic Ghee or organic unrefined Coconut buttr/oil. Amazing taste.
Love the diet videos.
Fyi , frozen broccoli sprouts and niacinamide will boost your NAD the most , but homocysteine is a by product so nutralize homocysteine with betaine anhydrous or TMG. Live long and prosper! 💪
Read book The 23 Former doctor truths by Lauren Clark. Trust me you will not regret it, she explained this perfectly. I wish I read it way sooner.
Thomas is always leveling up. Pili nuts, mac nuts, and now this new one. I’m gonna have to check it out.
14:24 "that sounds funny" I'm glad you noticed it too 😄
What made it sound funny to me is not the *_"replace a lot of my nuts"_* part, but... well...
*_"How many nuts does he have?"_*
Thomas, I NEED to see a video where you and Paul Saladino sit down and just talk broccoli. He says it's bullshit, and you're a fan. Since you're both super smart dudes that know their stuff I want to see where that conversation goes. Between the both of you, you've changed my life so much and I'm 40 in a week. Best health of my life. But help me settle the definitive take on broccoli by having that conversation with him. It's a NEED. 🤣
Dr. Rhonda Patrick is a big proponent of Broccoli as well.
Saladino is a nutter. Always changing his mind but always pitching each iteration as though it's the gospel
@pinnacleroofing9841 Thomas has also changed his mind, and even titles some videos to reflect this. But what I love about them both is they always explain WHY. With research, highlighting studies, etc. Bottom line is when I follow their advice, on the whole, I feel a hell of a lot better, stronger and more energetic. They give alot of help for FREE and don't push on buying any particular product. The keys to good health are free. But I definitely understand why certain folks may perceive Paul as a "nutter." But I can't deny that his diet does wonders for me.
@CSquadCinema lots of people change their mind but Thomas phrases his opinions as just that "this is what things look like right now", Saladino is always phrasing it as "this is how it is, period" and selling books off his "Dr." credentials, but then the book is obsolete in a couple years.
2:47 “free range” is a marketing term, isn’t it? I thought the only third party verified term related to it is “pasture raised” (which is maybe what you meant?)
Every time people toss their egg yolks, I wish I could eat them all 😂
Could you go through your training regimen, and how you eat/suplement before and training
Also gear dosage
@@saxboss1😂😂😂😂
Is he natty or not?🤔
@@jasonsargent5030 I'm sure Thomas is a Peptide guy at the very least. He also went thru low testosterone period & admitted to correcting that
@@jasonsargent5030 no chances he’s natural. Still a great resource for nutrition though
So shredded he’s shredding that shirt 🙌💪
If you want to look like Thomas, you need to workout as hard as he does and have a UA-cam channel and be a husband and father all at the same time.
That’s how you achieve that ripped body.
No average person can achieve this level.
I have a question about your carb intake. I know it can be different for everyone, but I'm asking about you. How many grams of carbs do you eat if you're eating Keto? When eating moderate carbs, how many grams do you eat? Do you consider total carbs or net carbs?
Man, baba ganoush (when it's made right) is so hard to resist! Where I get into trouble is pairing it with pita bread/chips.
That’s a nice shirt !
Brand? Materials?
Exellent video as always!! Thank you so much ❤❤❤
I like the combination of novelty items (with plugs) and the obvious natural vehicles.
Thomas do you eat the broccoli cooked or raw?
Which whey protein do you use?
What’s your TRT dose?
Is he on? 🤔
Hey brother - nah I’m not on TRT. I don’t like the idea of being committed to pharma like that for the rest of my life. Truly have considered going on TRT but the risk (for me) outweighs the benefit. I’ve been exploring a lot with peptides recently. I honest to God am not on TRT. I think people think I’m way bigger than I am too. I’m 185, so although it’s a ton of work to stay lean, it’s not like I’m a massive dude. If TRT wasn’t a lifelong commitment to something I have no control over, I’d be on it in a flash. I think it’s great, but it’s not for me. I don’t want to mess with hormones.
@@ThomasDeLauerOfficial Thanks for your honesty Thomas. I'm 52 and I have been considering peptides, but I too, am concerned about having to stay on such exogenous drugs. Thank you for all the fantastic information!
@@ThomasDeLauerOfficial how tall are you?
Would you eat homemade sourdough bread
Great info. Thanks! What do you say to folks like me with borderline high cholesterol? I am 80% plant based in an attempt to lower it. Seems to be steady at borderline high. Wouldn't the increase in animal products logically spike my cholesterol? I realize it's my DNA and other's can eat like this and not have issues.
what do you consider moderate, 100-120 Grams of carbs ?
Below 200
What so you consider moderate carbs?
How do you manage your hormones when maintaining a body composition and a diet that leads to low testosterone, low IGF-1, and low thyroid hormones?
oh wow you must be a vegan, you are so ignorant
How often do you do your protein sparing days
Great topic. ☘️☘️☘️☘️☘️☘️☘️
Québec maple sirup = best quality!
Very interesting, Thomas, I'm anti corn too, but will check out the maiz and also the sacha inchi seeds and the sherataki sound interesting.. We live in Florida and eat ahi tuna probably once a week.
¥ 🍻Beer • contains small amounts of protein and B vitamin which are also found in some vitamin supplements • Brewer’s yeast a good source of protein containing all the essential amino acids needed for building protein in the body.
Good idea give the yolks to the dogs apparently the luten helps there eyes
Fairlife has settled for 21 million in a cow mistreatment case, hard pass on them.
Any chance you could give more detail about quantities and macro counts?
HAS THOMAS DONE A VIDEO ON GEAR RECOMMENDATION/DOSAGES?
No disrespect, its takes dedication to earn a body like his, but I want to know what gear he has had success with.
Only peptides right now man
@ThomasDeLauerOfficial A fine, politicians answer, good sir. Touche. Just because you do maintenance on the Lambo doesn't mean you built it with only peptides. And I am not judging you, brother. I want to learn from you! Don't be ashamed of gear. I'll slink back into the comment shadows now.
@@ThomasDeLauerOfficialso just gray market research chemicals? Are you running bloodwork?
Could you tell us what your macros are, more or less?
For a woman who exercises regularly and aims to build muscle while not gaining too much fat, is it ok to have around 35% protein, 50% fats and 15% carbs daily, or how would you change these values?
What's the purpose of humans staying at such low body fat? I understand it looks good by todays standards but is there real benefits to do something so unnatural for the human body. What if you get really sick and need body fat to get over an illness.
Vanity and a great way to lower testosterone
It is purely for vanity and has no benefit
if I don't want to be at 6 percent body fat and only want to be at a healthy body fat percentage. Does falling into adaptive thermogenesis have any negative health effects?
Down 50lbs since watching. Made me a professional ingredient checker😂. Miss the old shopping videos.
I feel like the Scandinavians also don't have the high carbs and high fats either!!
Thomas, please give us the link to your wardrobe 🙏🏽
Is 6 to 7 % body fat even healthy to stay in???
Videos A-MAIZE-NG. Thanks for sharing 😂
Homie say what ?!! Psmf 3:13 😮
MASA is the process of making CORN DIGESTABLE ... corn goes out the same way it went in.... Masa gets digested and does not come out the same way it went in...
providing you want to make masa at home ... ad some of that near salt to the corn you put in your face...
POTASIUM CLORIDE / SODIUM CLORIDE in a 1:1 mix in that cute lil bottle
fairlife milk tastes like garbage compared to Raw milk
Where is the best place to get raw milk?
@@CrazyCritsYou gotta tongue-poke a loose udder on a moist day
I live in Vermont.🌲. I have 200 lbs. of venison in my freezer right now. 🦌 Yum. 😋. Also have homemade maple syrup. 🍁
No meat?
Thomas (and others),
is it possible to reach such a flexible metabolism, that on an active day i can switch to high fructose (bringing fruits on a hike for example), but the next day i can switch back to keto sitting at home?
Or is it the metabolic purgatory?
How would you quantify moderate carb as a percentage of macros daily?
Thank you Thomas! Enjoyed the nutritional insight into your diet 👍
How you maintain you hormones eating low fat 🤔juicing ?
He doesn't eat low fat.
Are you buying farmed venison or sourcing from a hunter?
I love salt and eat plenty lmao def don't need that much in my beverages
More so for people who fast or do a low carb diet
Are you not worried about the high oxalate levels of broccoli? Just curious.
You must eat about 3500-4500 calories a day. Being at 5'5" and 148 lbs, 1900 tops out for me unless I am active from sunup to sundown.
Interesting- I am 5'5" and need to eat 2,000 calories a day to maintain my weight at 115 lbs. I walk and do strength training 2x weekly, so nothing major, which goes to show each body is unique, requiring different needs.
"Uww, look at his biceps
I know. He talks to to us about eating Broccoli, while all I think of is how do can I get and specially maintain a bicep half his size??
yet you dont mention your trt is keeping you year round 7% . well done sir.
How do you know he takes TRT? Has he disclosed that before? I don't ever remember him saying that, but I could be wrong. He is very disciplined. I am, too, and always have been, and at my age of 55 that lifelong discipline is very apparent.
“ metabolic purgatory” 😅lmao
I would ask your vet about feeding dogs just the yolks
no don't, Vets only know about the food they sell, they have no idea about true nutrition for dogs, if they did they would be recommending raw meat with bones, egg yolks should be great for them
I'm looking for fermented maze I can't find it give us a contact or where to get it
Food is so expensive every day.
And this is why I’m not 7% body fat the majority of these foods, to me, taste like ass.
I eat 🍑
wow, you must be a burger and fries kind of guy, right?
@ steak and potatoes but ya same thing. Just pretty picky about foods
Im from slovenija and I eat artichoke.. tho usually on pizzas I make once a month. But maybe I should eat em differently too. Thanks for making this video and list and that you explained stuff
but thomas.. you eat so much you that you might as well start growing your own healthy food too (aside from working out)
is 7% the lowest magical number for keeping your energy on par?
In reality single digit bodyfat is not sustainable and not necessary and since there is also plus or mins like 3% even on a dexascan most people are not 7%. When an "influencer" on UA-cam who's money is based on looking like single digit bodyfat even as they get older and older you can rest assured they are getting some "help" and it ain't LMNT or AG1 lol
Awesome
Do yo use a glucose monitor? If so , which products do you recommend. I'm not diabetic but I do fast and now interested in the affects of food on the body as a result of watching the Glucose Goddess. Apparently you do not lose weight if you have high insulin in the body which is the reason for my interest in this subject. I would like to lose 2 stone .
I can't stop laughing.
God, how tiring it all is.
Can’t tell you how many times I’ve bought shirataki noodles and they sit in my fridge. I’ve been scared to make them because I heard they smell. 😩
Nice
Berberine is good to take...
How much honey are you talking about? Very vague.
I love LOVE honey! So thanks ❤😂
**Key Takeaways from "The Exact Foods I Eat to Get Below 8% Body Fat and STAY There All Year" by Thomas DeLauer**
### **Introduction**
Thomas DeLauer discusses his evolving dietary strategy to maintain 6-7% body fat consistently. His approach includes adaptive calorie and activity adjustments, rotating foods to avoid acclimatization, and incorporating specific staples and new additions to his diet. Below is a breakdown of his key dietary practices and their rationales.
---
### **1. Adaptive Thermogenesis and Food Rotation**
- Adaptive thermogenesis: The body adjusts its metabolism based on caloric intake and food type, potentially slowing fat loss.
- Strategy: Regularly rotating food choices prevents metabolic adaptation and ensures a nutrient-rich diet.
---
### **2. Protein and Fat Sources**
- **Ground Beef and Venison**: Transitioned from lean beef to venison for its superior fatty acid profile, better protein quality, and potential longevity benefits observed in Nordic diets.
- **Eggs and Egg Whites**: Incorporates 4-6 whole eggs and additional whites, emphasizing protein sparing modified fasting (PSMF) on some days to increase protein while minimizing fat and carbs.
---
### **3. Fiber-Rich Foods for Satiety and Gut Health**
- **Artichokes**: High in long-chain inulin, supporting gut bacteria and mimicking GLP-1 hormone effects for appetite suppression.
- **Broccoli**: Embraced for its sulforaphane content, which boosts glutathione production, detoxifies the body, and supports fat loss by enhancing metabolic efficiency.
---
### **4. Natural Sweeteners for Moderate Carb Days**
- **Honey and Maple Syrup**: Preferred over refined sugars, offering moderate carb intake without sharp glucose spikes. Darker maple syrup has added antioxidants.
- **Dates**: A controlled source of carbs with a range of glycemic indices, providing fiber and minimal glucose impact.
---
### **5. High-Quality Protein Sources**
- **Whey Protein Concentrate**: A convenient and efficient protein source, rich in lactoferrin and easily digestible.
- **Fairlife Milk**: Opts for ultra-filtered milk with reduced sugar and higher protein content.
---
### **6. Probiotic and Fermented Foods**
- **Kimchi and Fermented Maize**: Support gut health and longevity; fermented maize, inspired by traditional diets, has proven nutritional benefits.
---
### **7. Quality Fats**
- **Ghee**: Chosen for its short-chain fatty acids, gut-friendly properties, and high stability under heat.
- **Olive Oil**: Contains oleoylethanolamide (OEA), a potent appetite suppressant and a source of healthy fats.
---
### **8. Functional Foods for Volume and Nutritional Benefits**
- **Greek Yogurt**: A versatile, high-protein option that combines well with natural sweeteners.
- **Shirataki Noodles**: A low-calorie, glucomannan-based option for adding bulk and reducing appetite.
- **Blueberries and Apples**: Provide antioxidants, fiber, and satiety without excess calories.
---
### **9. Unique Staples and Occasional Treats**
- **Sacha Inchi Seeds**: A zero-carb, high-fiber seed with potential benefits for insulin resistance.
- **Seared Ahi Tuna**: A lean protein option rich in selenium, which may mitigate mercury concerns.
- **Masa Chips and Corn Tortillas**: Incorporates fermented, traditionally prepared maize for cultural and nutritional richness.
---
### **Conclusion**
Thomas DeLauer’s approach combines high-quality proteins, functional fats, fiber-rich foods, and strategic carb sources to optimize body composition and overall health. His focus on nutrient density, gut health, metabolic flexibility, and appetite regulation enables him to maintain sub-8% body fat year-round. This strategy demonstrates that achieving peak fitness is about sustainable, adaptive practices rather than rigid diets.
If Test isnt the first thing I'm suspicious.
Some one type the food here … and snacks …
Is there a video on the PSMF?
Is he on gear?? 🤔
Find me a video Thomas doesn’t say “wild”
Dude buy a thesaurus
Blueberries are getting a fungus on them... Be careful...
Bro, why dont you focus on both female and male fitness
Hot Take: the first thing I eat every single day is 28 ounces of cottage cheese with hot sauce. Sounds gross, but it is amazing, and there are infinite types / flavors of hot sauce sauces out there to “spice it up”.
Are you able to "see" food fot the taste or will your brain spin off thinking of all data? Seems to me one important thing is missed in all "data" - the taste and social aspect of food .That can also be beneficial for long term health...i would be stressed thinking this way and not see the food for what it is. Broccoli is tasty and healthy that is enough for me to know. My brain would crash in overload otherwise:-) Still of course appreciate you videos.🙂
where is chicken?
That hat is REALLY distracting 🤣
It’s been looking at your face after a long absence. Your face has a lot of progerin causing the creases to deepen.
7% body fat?
I would have guessed 11-12%.
Guess I am way off.
Yeah def not 11-12 lol. Usually between 6-8 year round. Last scan with Dr Andy Galpin was just under 7.
Look at the shirtless pics dude haha
@@ThomasDeLauerOfficial
I believe I am at about 13% BF but would like to be at or around 11% and no lower than 10%. Currently, I am 175 pounds at 6’ 1” and would have to lose 5-10 pounds which sounds daunting and feel uncertain where this last few pounds of BF will come from. LOL. I feel lean enough already and is just a number at this point.