I've watched a number of interviews with Dr. Andy Galpin, and I would rank this one as my most favorite to date. Great nuance and practical information, which I credit in large part to the DeLauer's questions.
I have seen many Andy Galpins pod casts and he really explains things in a way us mere mortals can understand. I now personally having got to a weight and physique I am responsibly happy with I don't get hung up on the minutiae of eating or exercising. My body tells me when things aren't right. I still do lots of exercise for a 66 Year old man, go rucking six miles every day (Sunday day off) with 20Lb weight and do 45 min weight training at least 4 to 5 times a week. I eat Low carb, mostly eggs, meat, fish, some leafy greens and occasionally berries and nuts. If I feel lethargic I will up my Carbs especially on hard training days like legs. I don't get to obsessive about the science but I am still fascinated by it. It comes down to one question. HOW HEALTHY DO YOU WANT TO BE WHEN YOU DIE! Once you have answered that question you can plan the rest of your life
@@swamphawk6227 I think people over complicate hydration tbh - eat a healthy salt on ur food to taste and drink the cleanest water you can get until you’re not thirsty - works every time.
@@WideAwakeHuman … I agree. Thirst alone works for me. He talked about the benefits of good hydration and how the decline affects performance physically and cognitively. It was just interesting. Some people have problems with basic things like drinking water. That experience would be foreign to me, yet it happens to some folks.
I have been doing a single set of moderately difficult full body exercises every day for 2+ years, it never really changed my appearance UNTIL I started eating enough protein (140g to 200g) everyday a couple of months ago. 5 months later, my weight has stayed fairly steady, but my legs, back, shoulders, and chest have grown while my belly shrank. Pretty good for a 40yo. Thomas has helped me so much in the past couple of months. Thank you.
@@Oggy187 I'm 6'2" and started @ 245lbs. My protein intake is around now140g to 200g a day,( it used to be around 100g)a mix of lean meat and whey isolate. I also take about 5g of fish oil daily. My weight this morning was 228.7 lbs, and based on general appearance I would say my BF% is around 18% to 20%
What about shorter re-feed cycles. I'm taking 3 weeks of alternate day fasting, but just during the week. Like eat Monday, fast Tuesday, eat Wednesday, fast Thursday, then eat Friday, Saturday, Sunday Monday at maintenance with adequate and above protein surrounding my strength training. I stay active on fast days and even pick up light kettlebells to preserve muscles by sending a signal. Seems to be working for maintaining my muscles. Then, I plan to take 3 weeks at a surplus with my 140 grams of protein a day to add more muscle.
And on the above, I don't feel tired on the fasting days and I can't force myself to get up to maintainancr calories on the two days after the fast, but I get extra protein and lift. So, it ends up being a 4 day block at a deficit. I work hard Saturday nights as a performer so I'm ready for a surplus Sunday and Monday.
53 and I lost 50+lb while gaining muscle and strength. It def can be done so long as sufficient protein, sleep stress hormones are also balanced. I also love what Andy says about if you’re going to go hard you also need the opposite to stay balanced and this is where finding different ways to relax/decompress are vital to staying strong and healthy!💪
He only says not really possible for the highly trained. Think of athletes with ~8-10% or less body fat. Not without more classic cycling, building and cutting
Thomas is one of the guys who got me back into fitness when i really let myself go. I feel and look better than i have in my entire life at 34 years old. Thanks, Thomas.
Isn’t it unfortunate that when you’re at your peak for hormones, growth, and recovery in our 20’s, we don’t really care. Once we’re in our 30’s and we notice the slow down, we start looking for the Thomas’ to fix ourselves. If o oh I could go back and tell that idiot little kid I was that I could do so much better, I definitely would.
I think it can lead to over training. Eating a lot is also a stress on the body and if you're either training or eating, it can be too much stress. It's probably ok for a few weeks at a time but not year round. Probably why bulking and cutting work and 'perma-bulking' doesn't.
Thomas, this information goes against the study you shared that you can gain muscle and lose fat while in a deficit as long as protein needs is met. So what do you think? Which is true?
Thomas I wanted to say I wasn't questioning your expertise in all the areas, I truly was wondering your opinion on the matter, hope I didn't come across as condensending or arrogant. I'm trying to lose weight and build muscle
@@briangross7929 It is as Andy said, it does work, but you have to be at a higher bodyfat percentage than Thomas, at 7% bodyfat your body will not surrender energy to you for free. If you are untrained or overweight/ at a higher bodyfat percentage it is definitely possible as long as you meet your protein intake and train regularly.
I'm 33 yo, a couple years ago I felt like my test is low. I was normally really motivated go getter and I just felt no motivation and no desire to accomplish anything. I got mine tested and it was 327. Didn't want to go the trt route so I just focused on getting my sleep better 7+ hours, got in the gym 5 days a week regardless of if I felt like it, and cleaned up my diet. Bumped my protein up and quite eating crap out of boxes and I haven't gotten it tested again but I in the last year have added somewhere around 10 pounds of muscle and I feel back to normal again. So I would say anyone who is thinking about getting trt get your lifestyle cleaned up first and then if you still don't feel good after a couple months then go talk to a doctor.
On the topic of blood work: any recommendations as to what to test, how routinely, and the practical hurdles to that (e.g., cost, doctors or labs that actually will do it outside of an annual checkup)?
I bought my own blood test through Quest Diagnostics. It was between this and Lab Corp and really I just Googled the locations and looked at where had the better reviews since I hate seeing the doctor and am not trying to waste my time. I also like that I could order this and didn't need a doctor and they have someone call you and review the data. The review was kind of silly but this is a good way to start and see that your numbers are within range or not. A comprehensive panel with Quest is anywhere between $250-$350 or so if you have a discount code. Just get started. I have only taken one test and meant to do it every 6 months. I'm behind schedule but have also lost 30 lbs and made lifestyle changes, so I want to see if my numbers improved. I wanted to take that comprehensive test to have a baseline for all data, then you can find out where needs work and what you can skip testing next time. Good luck!
Great information for sure. Every day life makes this very complicated. I have been training for muscle growth for 28 years. At 51 years old I believe after years of data and 391 clients I find that it is possible to add muscle and lose body fat while balancing your nutrition and lifting weights with a focus on progression over a 12 to 16 week period using compound lifts while adjusting weight and sets over these time periods and adusting intesity over time. Cardio, HIIT and Zone 2 on weekly rotation can be a tremendous help. It really does depend on amount of muscle you want to gain and body fat you want to lose.
There are some fundamental foundations that we all need to adhere to, sleep being one very important one and one that is non-negotiable, the rest is nuance. What works for you, will not necessarily work for her, him or them. Enjoy the journey.
estrodial increases recovery rate. women can train more volume and more frequently than men, so their initial growth can be higher in the very beginning, but their progress ceiling is reached a lot faster, so they see decreasing returns pretty quickly. estrogen sets the recovery/building rate, and testosterone sets the max build.
Thomas DeLauer was my favorite fitness channel, but I stopped watching when he started insisting that he's natural, not on TRT or other drugs. There's no way someone can have a testosterone level of 300 and look like that. If it's true, then he should take AAS and become the next Mr. Olympia because he must have one-in-a-billion genetics. But seriously, Thomas, stop. Only total noobs can believe this story. 🙂
The effect you mentioned near the beginning about metabolism slowing down, is likely due to your gut microbiome making adaptations resulting in your body not breaking down fat cells
Interesting interview. What I would like to know is whether bringing calories back to maintenance on a regular basis when eating strict keto is sufficient for up-regulating the desired hormonal targets and other processes or if reintroducing carbs is necessary. I feel that a schedule like 4 weeks keto with caloric deficit and 1 week maintenance with carbs might lead to perpetual adaptation symptoms and lowered exercise performance. Any thoughts on this?
Whrn in "maintaince"calories, I call it 'needed" I use calore surplus and calorie restriction as insurance policies for the benefits of each on a weekly to 10 day basis but I also go by the feel not scheduled. Hungry and weak a bit I use the increase calorie that day from as little as 300 to 1000 or even more , but I also train a bit more the second day "crucial in my exp"and when Im not hungry is when I cut the calories for that day and may fast long hours also anywhere from 300 to 1000. That day usually I train heavier and shorter, but its all by the feel when to stop, when my energy starts to dim..that's it for today. What I noticed by doing that for long eniugh now is 2 days in a row calorie surplus is not a great idea, for body fat And for it becomes an habit for sensory pleasure
I think Dr. Galpin would say it’s possible but unlikely. He mentions in the video that true overtraining is rare even in extreme cases. However it is possible that you’re not able to adequately recover from (and therefore build any real fitness) from your training if you’re chronically over stressed. Stress can come from lots of places including being underfed for a spell. If you are new to training, you can get away with a lot and still make progress. As you advance as a trainee, it’s going to become more and more important to fuel appropriately for performance and recovery
@douglasreinot4608 thank you very much for your reply. I've suffered from chronic fatigue syndrome in the past. I have upped my calories in the past week and it made my fatigue go away. I now feel great, but if I do a HIIT today, tomorrow all of my fatigue will be back. I'll have post exercise malaise. I have a low HRV, low VO2max, and my garmin watch shows high stress levels during my sleep. I'll keep on experimenting to improve without the fatigue coming back.
@@martinepeters9891bud…overtraining a muscle is what these people speak on. Not the nervous system. You can SMOKE the nervous system very quckly, too much stress, caffeine…then go to gym and train hard..you are done. Comtrol the nervous system for gains
You can’t burn more than 50-80 grams of fat per day (tops) , you can’t build more than a pound of lean mass per month (unless you are a newbie). So nothing will be fast
I would love to hear a deeper dive of how to raise my metabolism back up after going too far in cutting calories. Pretty sure that’s where I am at today…🤷♂️
He discussed this… you need to re-feed. I don’t cut total calories to cut fat. I just raise protein percentage, which means I lower my carb and or fat calories… but I always keep calories the same or even increase calories, but shoot for protein to be 40% of total calories.
All depends what your macros looked like on restriction. If you were cutting carbs it's really easy to ramp up your metabolism and glucose tolerance by going high carb, low/zero fat. Quick results.
How do I know if my bmr is actually below what the In Body said? Like that bodybuilder 300 pounds couldn't lose fat eating 1800 calories cuz his metabolism was lower.
Allulose is not counted as a sugar even though the FDA groups it as such (sort of like they do with erythritol etc). So the math ends up quite off, here. Looking at the bag right now. It’s 1.5g-2g added sugars (that’s the recommended amount to aid creatine uptake. One month would be 45-60g sugar per month. Thanks for your contribution, however. I appreciate what you were attempting to showcase.
Makes sense about the allulose Im wondering since sugar is needed for creatine uptake, why more supplements dont add it. I use Thorne and only ingredient is creatine. Seems like theyre missing the mark here..why wouldnt they add some sugar if its ideal to uptake creatine?... I'm just trying to make sense of this now.
I like how you brought this up and I like how Thomas responded. He does read the comments😊I like how Thomas always keeps an eye on sugar intake and insulin. It really helped me so much. Thanks to both of you for keeping and bringing awareness.😊
@@LisaCPerry thx!! i am still lost , however, on if 1.5-2 g added sugar is recommended to uptake creatine, why do not more supplements contain it? In fact, the leading brands of creatine have one ingredient..creatine.
people are addicted to junk foods and sugars. always trying to keep eating it know that it is not healthy for them and that makes it hard for them to reach goals . all of this neared talk is not helping them understand that problem and how to get the right help for ''compulsive over eating'' and ''addiction'' for sugar and junk foods . you can even eat healthy and still be a compulsive over it is that simple .
Between 35 and 49, my weight remained constant. But my body composition changed drastically. In my head, I weighted the same, so my self imagine was the same. It wasn't til I saw a picture of myself and actually didn't recognize myself. Your brain lies to you. Mirrors lie to you.
Yes!!! I'm so tired of this argument - please, let's settle it once and for all. Do calories matter, or is it our insulin that controls weight gain/loss? We need to know! 😂
We always get the same answer for building muscle in a deficit. Untrained and over weight. And in this video they used Thomas at 7% as an example of someone who cant build muscle in a deficit since he is both trained and lean. But what about someone at 17% bf who is also trained. I dont see why they cant build muscle on their way to 10-12% BF. All the ingredients are there for a recomp type from an energy standpoint except for being untrained.
It’s very possible. Thomas did it, I’m doing it and many others on UA-cam are doing it. It’s not impossible…just takes consistency in the gym and commitment in the kitchen.
You Cant do in the same time because you build muscle with high insulin and burn fat with low insulin. But you absoluto can burn fat in the morning and build muscle in the afternoon/evening.
Correct, what matters is calories out, third law of thermodynamics, and that is heavily influenced by hormones, fat cell count and location, gut microbiomem( despite what this guy says) and neat adaptation ( thermogenesis variability. Check sam sulek and david laid, they have a flat stomach because they are ultraectomorphs heavili on gear that if they excess in calories their body will just up the temp and burn that extra
Testosterone is lowering due to the bad water in my area.. Example ;Phoenix treats its water 4 times..yet it still has unacceptable levels of Estrogen..also Soy makes estrogen bloom..
Cico is bs, if this guys says thermogenesis adaption is a thing and metabolic tomb can happen then the opposite can happen too and individuals whose neat skyrocket can also exist. Those are ectomorphs and yeah they eat lots of calories and dont gain fat. Also fat cell count is something he missed completely and fat cell count is what really is important.
@@BestLifeMD as an absolute yeah, cico is there BUT cico is only a part of thermodynamics AND thermodynamics should be applied to a closed system, which the human body isnt… and at the endmof the day metabolism regulates the calories out part.
The thin guy training many major athletes. He's not paid to train insane he dishes it out. Been reading his and other colleague's stuff for a decade, great to have him on podcasts.
So what are the key principles? This seemed like absolute nonsense to me. Firstly the relevance of the gut microbiome is 4/10? Secondly, counting calories is important? WTF this is So unbelievably outdated. Faecal transplants (ie. Changing the gut microbiome) have been categorically proven to significantly impact weight loss (among other health markers. Secondly, Jesse Inchauspe and multiple biochemists have proven calories are irrelevant. This just came across as innane chatter on detail, with zero understanding of the big picture re weight loss.
Ya, it doesn't pass the sniff test, lol, if cico worked for long-term weight loss, it would not have a 95% failure rate. Still, it's been so ingrained that as soon as I hear someone who sounds even a little intelligent say it's all about calories, I'm like 🤔 is it? Lol
Not sure what kind of hearing issues you have but Dr Galpin can be overwhelming. You’re supposed to be busy taking notes. But it’s going overhead then you’re going to find something to be annoyed about. Definitely for the average joe, especially the kind not willing to try 😅
@@burnhamsghost8044 not really...why would it be if it is something completely made up and far from being accurate even if u tried to count every calorie...ur body signals when its full
Your body burns a fairly regular amount of calories everyday it needs to function. Most people keep a fairly regular routine. How many days a week they train, how many steps a day their work gives them, play a sport etc You can do any fad diet or count macros and if you aren’t in a calorie deficit you won’t lose weight.
Im sorry but the body not gonna adapt to eating less if that were true people wouldnt starve to death ita cal in cal out if you wanna lose weight you have to eat less not more idc qhat this guy says about adapting hes full of it people starve everyday....
Short answer roids. You cannot build muscles and loose weight at the same time. You need excess glycogen in your muscles to build muscles and excess calories
@@ThomasDeLauerOfficial Trans men can get pregnant. The only reason so many people in these comments have such a problem with you using the phrase "pregnant people" is because it's become a trigger-phrase in the ongoing culture-wars vilifying any kind of inclusivity of trans people.
You guys talked a lot and for nothing What a waste of my time especially on the "Optimizing exercise for fat loss" you didn't give actually tips and what to do. to break it down you only discussed about: 1/ myth that you are working too much - not often happens and then you proceed to discuss about it - not very useful 2/ added stress load can fuck you up - well no shit, who woulda thought on that?! Wow, amazing. Learn from Renaissance Periodizitation how to actually give useful tips and to not talk empty and waisting our time.
I've watched a number of interviews with Dr. Andy Galpin, and I would rank this one as my most favorite to date. Great nuance and practical information, which I credit in large part to the DeLauer's questions.
I have seen many Andy Galpins pod casts and he really explains things in a way us mere mortals can understand. I now personally having got to a weight and physique I am responsibly happy with I don't get hung up on the minutiae of eating or exercising. My body tells me when things aren't right. I still do lots of exercise for a 66 Year old man, go rucking six miles every day (Sunday day off) with 20Lb weight and do 45 min weight training at least 4 to 5 times a week. I eat Low carb, mostly eggs, meat, fish, some leafy greens and occasionally berries and nuts. If I feel lethargic I will up my Carbs especially on hard training days like legs. I don't get to obsessive about the science but I am still fascinated by it. It comes down to one question. HOW HEALTHY DO YOU WANT TO BE WHEN YOU DIE! Once you have answered that question you can plan the rest of your life
Love this and well done on your wellbeing choices
@@thelomeleisea9443 thank you for your kind comment. Live is still about enjoyment and fulfilment
beautiful said. I eat the same as you
You're a beast! That's a lot of training. Hats off to you.
@@bhud3000Thank you for the kind words
Listened to this dude for several hours on a Huberman podcast while getting all my steps in a night walk. He knows what’s up on hydration.
Drink when you’re thirsty?
@@WideAwakeHuman … That’s actually one of the three metrics used for optimal hydration levels.
@@swamphawk6227 I think people over complicate hydration tbh - eat a healthy salt on ur food to taste and drink the cleanest water you can get until you’re not thirsty - works every time.
@@WideAwakeHuman … I agree. Thirst alone works for me. He talked about the benefits of good hydration and how the decline affects performance physically and cognitively. It was just interesting. Some people have problems with basic things like drinking water. That experience would be foreign to me, yet it happens to some folks.
Nice
I have been doing a single set of moderately difficult full body exercises every day for 2+ years, it never really changed my appearance UNTIL I started eating enough protein (140g to 200g) everyday a couple of months ago.
5 months later, my weight has stayed fairly steady, but my legs, back, shoulders, and chest have grown while my belly shrank. Pretty good for a 40yo.
Thomas has helped me so much in the past couple of months. Thank you.
he's great 🙏
Nice work. Protien makes or breaks the physique and progress
Awesome!!
Good job. Can you give more insight on your protein intake before and your height/weight before, or protein per kg/lb before and now?
@@Oggy187 I'm 6'2" and started @ 245lbs. My protein intake is around now140g to 200g a day,( it used to be around 100g)a mix of lean meat and whey isolate. I also take about 5g of fish oil daily.
My weight this morning was 228.7 lbs, and based on general appearance I would say my BF% is around 18% to 20%
Awesome vid. Thank you for continuing to have experts in their fields on your channel. I really appreciate the long form conversations.
Thanks!
Yes dude! Galpin is the kind of expert we want to hear!
You're killing it with these interviews! Can you please put them on Spotify.
Fantastic interview! Dr. Galpin is a wealth of practical knowledge! Thank you!
Andy Galpin is a gem
What about shorter re-feed cycles. I'm taking 3 weeks of alternate day fasting, but just during the week. Like eat Monday, fast Tuesday, eat Wednesday, fast Thursday, then eat Friday, Saturday, Sunday Monday at maintenance with adequate and above protein surrounding my strength training. I stay active on fast days and even pick up light kettlebells to preserve muscles by sending a signal. Seems to be working for maintaining my muscles. Then, I plan to take 3 weeks at a surplus with my 140 grams of protein a day to add more muscle.
And on the above, I don't feel tired on the fasting days and I can't force myself to get up to maintainancr calories on the two days after the fast, but I get extra protein and lift. So, it ends up being a 4 day block at a deficit. I work hard Saturday nights as a performer so I'm ready for a surplus Sunday and Monday.
Love alternate day fasting best of both worlds
Would go from 8 to 4 to 2hrs for flex and less catabolic
Your body will tell you
@@kevb.1791 Yes, and you can "ride a keto wave" sometimes!
53 and I lost 50+lb while gaining muscle and strength. It def can be done so long as sufficient protein, sleep stress hormones are also balanced. I also love what Andy says about if you’re going to go hard you also need the opposite to stay balanced and this is where finding different ways to relax/decompress are vital to staying strong and healthy!💪
My Apple Watch doomsday alerts me about this rather constantly…Welltory app…thanks for reminding me.
He only says not really possible for the highly trained. Think of athletes with ~8-10% or less body fat. Not without more classic cycling, building and cutting
It’s because you are weak and overweight to start with 🤷♂️
And you had 50 to lose so were overweight like he said
@@harlanpepper489 leave me alone…just kidding…
This is such a great conversation. Asking all the right questions. Content 👌🏽
Thomas is one of the guys who got me back into fitness when i really let myself go. I feel and look better than i have in my entire life at 34 years old. Thanks, Thomas.
Isn’t it unfortunate that when you’re at your peak for hormones, growth, and recovery in our 20’s, we don’t really care. Once we’re in our 30’s and we notice the slow down, we start looking for the Thomas’ to fix ourselves. If o oh I could go back and tell that idiot little kid I was that I could do so much better, I definitely would.
I'm on my 40 and I have more muscle mass back when I was in 20's. People could not believe I'm 40 lol@@thegooglearchipelago8253
I been losing muscle and gaining fat at a remarkable rate and im ahead of scedual.
My American !😅
Schedule
@@TRUMPWIN21 *schedule
@@shawnfallahi5616omg lmao 🤣
Lmao 😄
I love how this looks Dateline circa 2000! 😁 Now I'll watch the whole video and ask questions after.
I would love to hear whst you guys think of maintaining a very high training volume in combination with adequate calories or a slight surplus.
I think it can lead to over training. Eating a lot is also a stress on the body and if you're either training or eating, it can be too much stress. It's probably ok for a few weeks at a time but not year round. Probably why bulking and cutting work and 'perma-bulking' doesn't.
I like buying new gym equipment, problem is im not using any of it...!!
Then fix that lol. 😂
Thats cool bro. Sell it 2nd hand to me!
Excercise equipment is a good place to hang clothes
Start a small private gym business then. 😂
Thomas, this information goes against the study you shared that you can gain muscle and lose fat while in a deficit as long as protein needs is met. So what do you think? Which is true?
This video actually reinforces that video of mine from a few weeks back
@@ThomasDeLauerOfficial Thx
Thomas I wanted to say I wasn't questioning your expertise in all the areas, I truly was wondering your opinion on the matter, hope I didn't come across as condensending or arrogant. I'm trying to lose weight and build muscle
@@briangross7929 It is as Andy said, it does work, but you have to be at a higher bodyfat percentage than Thomas, at 7% bodyfat your body will not surrender energy to you for free. If you are untrained or overweight/ at a higher bodyfat percentage it is definitely possible as long as you meet your protein intake and train regularly.
I'm 33 yo, a couple years ago I felt like my test is low. I was normally really motivated go getter and I just felt no motivation and no desire to accomplish anything. I got mine tested and it was 327. Didn't want to go the trt route so I just focused on getting my sleep better 7+ hours, got in the gym 5 days a week regardless of if I felt like it, and cleaned up my diet. Bumped my protein up and quite eating crap out of boxes and I haven't gotten it tested again but I in the last year have added somewhere around 10 pounds of muscle and I feel back to normal again. So I would say anyone who is thinking about getting trt get your lifestyle cleaned up first and then if you still don't feel good after a couple months then go talk to a doctor.
On the topic of blood work: any recommendations as to what to test, how routinely, and the practical hurdles to that (e.g., cost, doctors or labs that actually will do it outside of an annual checkup)?
I bought my own blood test through Quest Diagnostics. It was between this and Lab Corp and really I just Googled the locations and looked at where had the better reviews since I hate seeing the doctor and am not trying to waste my time. I also like that I could order this and didn't need a doctor and they have someone call you and review the data. The review was kind of silly but this is a good way to start and see that your numbers are within range or not. A comprehensive panel with Quest is anywhere between $250-$350 or so if you have a discount code. Just get started. I have only taken one test and meant to do it every 6 months. I'm behind schedule but have also lost 30 lbs and made lifestyle changes, so I want to see if my numbers improved. I wanted to take that comprehensive test to have a baseline for all data, then you can find out where needs work and what you can skip testing next time.
Good luck!
Cool. Thanks for the informative reply.
I do mini cuts, and my refeed is on Sundays. I find its much easier that way.
Great information for sure. Every day life makes this very complicated. I have been training for muscle growth for 28 years. At 51 years old I believe after years of data and 391 clients I find that it is possible to add muscle and lose body fat while balancing your nutrition and lifting weights with a focus on progression over a 12 to 16 week period using compound lifts while adjusting weight and sets over these time periods and adusting intesity over time. Cardio, HIIT and Zone 2 on weekly rotation can be a tremendous help. It really does depend on amount of muscle you want to gain and body fat you want to lose.
There are some fundamental foundations that we all need to adhere to, sleep being one very important one and one that is non-negotiable, the rest is nuance.
What works for you, will not necessarily work for her, him or them.
Enjoy the journey.
estrodial increases recovery rate. women can train more volume and more frequently than men, so their initial growth can be higher in the very beginning, but their progress ceiling is reached a lot faster, so they see decreasing returns pretty quickly. estrogen sets the recovery/building rate, and testosterone sets the max build.
Another great podcast Thomas you rock !
Thomas DeLauer was my favorite fitness channel, but I stopped watching when he started insisting that he's natural, not on TRT or other drugs. There's no way someone can have a testosterone level of 300 and look like that. If it's true, then he should take AAS and become the next Mr. Olympia because he must have one-in-a-billion genetics. But seriously, Thomas, stop. Only total noobs can believe this story. 🙂
The effect you mentioned near the beginning about metabolism slowing down, is likely due to your gut microbiome making adaptations resulting in your body not breaking down fat cells
Ummmm no
@@BestLifeMD yea there actually is some research supporting this from the last year or so
CBD bubble bath hv to try that sounds so refreshing and relaxing
Interesting interview. What I would like to know is whether bringing calories back to maintenance on a regular basis when eating strict keto is sufficient for up-regulating the desired hormonal targets and other processes or if reintroducing carbs is necessary. I feel that a schedule like 4 weeks keto with caloric deficit and 1 week maintenance with carbs might lead to perpetual adaptation symptoms and lowered exercise performance. Any thoughts on this?
Muito interessante. Obrigada Thomas.
Whrn in "maintaince"calories, I call it 'needed" I use calore surplus and calorie restriction as insurance policies for the benefits of each on a weekly to 10 day basis but I also go by the feel not scheduled. Hungry and weak a bit I use the increase calorie that day from as little as 300 to 1000 or even more , but I also train a bit more the second day "crucial in my exp"and when Im not hungry is when I cut the calories for that day and may fast long hours also anywhere from 300 to 1000. That day usually I train heavier and shorter, but its all by the feel when to stop, when my energy starts to dim..that's it for today.
What I noticed by doing that for long eniugh now is 2 days in a row calorie surplus is not a great idea, for body fat And for it becomes an habit for sensory pleasure
Love if Andy could relay the natural testosterone interventions through diet and exercise PLEASE?
TD, great 7.3% body fat! You’re a terrific example and inspiration.
Wait wait wait! Can i experience overtraining symptoms because i don't eat enough and not so much solely due to my training load??????
I think Dr. Galpin would say it’s possible but unlikely. He mentions in the video that true overtraining is rare even in extreme cases. However it is possible that you’re not able to adequately recover from (and therefore build any real fitness) from your training if you’re chronically over stressed. Stress can come from lots of places including being underfed for a spell. If you are new to training, you can get away with a lot and still make progress. As you advance as a trainee, it’s going to become more and more important to fuel appropriately for performance and recovery
@douglasreinot4608 thank you very much for your reply. I've suffered from chronic fatigue syndrome in the past. I have upped my calories in the past week and it made my fatigue go away. I now feel great, but if I do a HIIT today, tomorrow all of my fatigue will be back. I'll have post exercise malaise.
I have a low HRV, low VO2max, and my garmin watch shows high stress levels during my sleep.
I'll keep on experimenting to improve without the fatigue coming back.
14:23 that’s exactly what he said.
@@martinepeters9891bud…overtraining a muscle is what these people speak on. Not the nervous system. You can SMOKE the nervous system very quckly, too much stress, caffeine…then go to gym and train hard..you are done. Comtrol the nervous system for gains
You can’t burn more than 50-80 grams of fat per day (tops) , you can’t build more than a pound of lean mass per month (unless you are a newbie). So nothing will be fast
TD - you say 50% off for the gummies just click on the link, which then says only 15% off. Help!!
I would love to hear a deeper dive of how to raise my metabolism back up after going too far in cutting calories.
Pretty sure that’s where I am at today…🤷♂️
Build muscle
I’m also interested in knowing how extreme restriction affects metabolism, and if so, what can be done for restoration.
@@fabiansandoval6132 yupyup
He discussed this… you need to re-feed. I don’t cut total calories to cut fat. I just raise protein percentage, which means I lower my carb and or fat calories… but I always keep calories the same or even increase calories, but shoot for protein to be 40% of total calories.
All depends what your macros looked like on restriction. If you were cutting carbs it's really easy to ramp up your metabolism and glucose tolerance by going high carb, low/zero fat. Quick results.
How do I know if my bmr is actually below what the In Body said? Like that bodybuilder 300 pounds couldn't lose fat eating 1800 calories cuz his metabolism was lower.
Thomas... taking 3 of those gummies per day (per the recommendations on the bag) would be 270 g per sugar per month.......
Allulose is not counted as a sugar even though the FDA groups it as such (sort of like they do with erythritol etc). So the math ends up quite off, here. Looking at the bag right now. It’s 1.5g-2g added sugars (that’s the recommended amount to aid creatine uptake. One month would be 45-60g sugar per month. Thanks for your contribution, however. I appreciate what you were attempting to showcase.
Makes sense about the allulose Im wondering since sugar is needed for creatine uptake, why more supplements dont add it. I use Thorne and only ingredient is creatine. Seems like theyre missing the mark here..why wouldnt they add some sugar if its ideal to uptake creatine?... I'm just trying to make sense of this now.
I like how you brought this up and I like how Thomas responded. He does read the comments😊I like how Thomas always keeps an eye on sugar intake and insulin. It really helped me so much. Thanks to both of you for keeping and bringing awareness.😊
@@LisaCPerry thx!! i am still lost , however, on if 1.5-2 g added sugar is recommended to uptake creatine, why do not more supplements contain it? In fact, the leading brands of creatine have one ingredient..creatine.
An amazingly interesting conversation !!
people are addicted to junk foods and sugars. always trying to keep eating it know that it is not healthy for them and that makes it hard for them to reach goals . all of this neared talk is not helping them understand that problem and how to get the right help for ''compulsive over eating'' and ''addiction'' for sugar and junk foods . you can even eat healthy and still be a compulsive over it is that simple .
Serious question.. what shoes are those Andys wearing?? Thanks
Nobull Outwork
Thanks 🙏🏽
There is only one Andy in the video.
Between 35 and 49, my weight remained constant. But my body composition changed drastically. In my head, I weighted the same, so my self imagine was the same. It wasn't til I saw a picture of myself and actually didn't recognize myself.
Your brain lies to you. Mirrors lie to you.
Heck yeah, dad gum mirrors
Scale is a joke. Take measurements
I wanna see an Andy Galpin vs Robert Lustig Calories in Calories out vs metabolic physiology intellectual cage match!!!!! Haha 😡😡😡
Yes!!! I'm so tired of this argument - please, let's settle it once and for all. Do calories matter, or is it our insulin that controls weight gain/loss? We need to know! 😂
Somebody give me the summary points please!
We always get the same answer for building muscle in a deficit. Untrained and over weight.
And in this video they used Thomas at 7% as an example of someone who cant build muscle in a deficit since he is both trained and lean.
But what about someone at 17% bf who is also trained. I dont see why they cant build muscle on their way to 10-12% BF.
All the ingredients are there for a recomp type from an energy standpoint except for being untrained.
It should be possible. Try it and see.
It’s very possible. Thomas did it, I’m doing it and many others on UA-cam are doing it. It’s not impossible…just takes consistency in the gym and commitment in the kitchen.
More Akkermansia muciniphila in endurance athletes reminds me of what Dr.William Li said. More is better. Get more.
You Cant do in the same time because you build muscle with high insulin and burn fat with low insulin.
But you absoluto can burn fat in the morning and build muscle in the afternoon/evening.
When people say calories doesn't matter, I believe what they mean is that calories-in doesn't matter.
Correct, what matters is calories out, third law of thermodynamics, and that is heavily influenced by hormones, fat cell count and location, gut microbiomem( despite what this guy says) and neat adaptation ( thermogenesis variability. Check sam sulek and david laid, they have a flat stomach because they are ultraectomorphs heavili on gear that if they excess in calories their body will just up the temp and burn that extra
Testosterone is lowering due to the bad water in my area.. Example ;Phoenix treats its water 4 times..yet it still has unacceptable levels of Estrogen..also Soy makes estrogen bloom..
Hmmm. Everyone has their own ideas on what we should and should not do for weight loss. It's crazy only makes me the more confused.
At the end of the day, a caloric deficit is how everyone looses weight.
W GALPIN!
Cico is bs, if this guys says thermogenesis adaption is a thing and metabolic tomb can happen then the opposite can happen too and individuals whose neat skyrocket can also exist. Those are ectomorphs and yeah they eat lots of calories and dont gain fat. Also fat cell count is something he missed completely and fat cell count is what really is important.
Ok but even given all that you said, does not negate CICO.
@@BestLifeMD as an absolute yeah, cico is there BUT cico is only a part of thermodynamics AND thermodynamics should be applied to a closed system, which the human body isnt… and at the endmof the day metabolism regulates the calories out part.
If this comment gets 10 likes then mr. DeLauer must share his arm routine
Is Tyson Fury the heavyweight he worked with that had trouble losing weight? Dude has high athleticism but seems to have a permanent fat belly.
Immediately turned off by the creatine gummy "commercial" right at the start of the interview. I'm gone.
Love Dr.Andy....
He said' gone to FRY CITY"...and I laughed..you been to FRY City?I have....
It's like Dodge City...get the HELL out of Fry City! Lmao
The thin guy training many major athletes.
He's not paid to train insane he dishes it out.
Been reading his and other colleague's stuff for a decade, great to have him on podcasts.
Am I the only one hearing the whistle whenever he said any word with a “S”?
1:32 Bro, did you really just say and separate pregnant “people” from “women” on purpose? 🤦♂️ Please don’t tell me you’re going woke…😬
Hahahaha I think it was just a weird slip. Proud father of two kids that were birthed by my amazing wife (female)
@@ThomasDeLauerOfficial 👏 That’s great to hear! 😉
The ironic part about having a lot of sex is that the act of ejaculation actually reduces our testosterone.
Well the rule that Tom has to build muscle is hrt
❤
Need to fix the audio
Sounds like people playing basketball in an indoor gym
1.2K viewers didn’t seem to mind.
So what are the key principles?
This seemed like absolute nonsense to me.
Firstly the relevance of the gut microbiome is 4/10?
Secondly, counting calories is important?
WTF this is So unbelievably outdated.
Faecal transplants (ie. Changing the gut microbiome) have been categorically proven to significantly impact weight loss (among other health markers.
Secondly, Jesse Inchauspe and multiple biochemists have proven calories are irrelevant.
This just came across as innane chatter on detail, with zero understanding of the big picture re weight loss.
Absolutely correct, the cico bs still stands strong
Ya, it doesn't pass the sniff test, lol, if cico worked for long-term weight loss, it would not have a 95% failure rate. Still, it's been so ingrained that as soon as I hear someone who sounds even a little intelligent say it's all about calories, I'm like 🤔 is it? Lol
@@haveabanana2930 cico doesn't have a failure rate. People have a failure rate
Those high pitch whistles are hitting my eardrums 😂
Why not talk about the hormone insulin!!!! That makes fat!!! PERHAPS Eat more protein to reduce hunger
Nothing without selling 😢
Never knew Thomas is 69 inch lol
Wasting no time plugging that sponsor lol
Creatine gummies? Come on ffs 🤦♂️
Yeah.. what a total joke lol
It’s not a bad idea for people who are s/p gastric sleeve or bariatric surgery, or people with esophageal dysfunction
Ckicked faster than ever !
Can you teach us how to c kick?
He’s not really saying what you’re trying to get him to say.
“Pregnant people”?
Hard to listen to when this dude sounds like sneakers on a high school basketball court 😆 Great info, but good lord that whistle hurts my ears.
Not sure what kind of hearing issues you have but Dr Galpin can be overwhelming. You’re supposed to be busy taking notes. But it’s going overhead then you’re going to find something to be annoyed about. Definitely for the average joe, especially the kind not willing to try 😅
There’s no way Thomas is 187lbs.
He whistles when he talks
7.3 body fat? 😮
only 187? he looks like 220 or 210 at least
so influencers exhaust one bs topic and then suddenly WE just learned the opposite. So new content wave of bs again..convenient!
My ears are bleeding
calorie model is outdated...body doesnt have a calculator it only responds hormonally to the foods/macros u eat
It’s probably still a decent rule of thumb
@@burnhamsghost8044 not really...why would it be if it is something completely made up and far from being accurate even if u tried to count every calorie...ur body signals when its full
Your body burns a fairly regular amount of calories everyday it needs to function.
Most people keep a fairly regular routine.
How many days a week they train, how many steps a day their work gives them, play a sport etc
You can do any fad diet or count macros and if you aren’t in a calorie deficit you won’t lose weight.
@@JstBringIt what organ or part of the body reads calories or even know what calories are…only responds by hormones based on macros u consume
You are absolutely wrong.
To much intermittent fasting messes you up in the long run. Yikes
Im sorry but the body not gonna adapt to eating less if that were true people wouldnt starve to death ita cal in cal out if you wanna lose weight you have to eat less not more idc qhat this guy says about adapting hes full of it people starve everyday....
When will you talk about your STEROIDS and SERMS usage?
Thomas showed his bloodwork to more plates more dates that he didnt use steroids. He uaed them in the past though many years ago.
Dude weights 187, you don’t need gear for that.
@@RudyMettia LMAO!
@@fabiansandoval6132 "He used them in the past"…where is his public statement on this?
Eggggggg sellent
Short answer roids. You cannot build muscles and loose weight at the same time. You need excess glycogen in your muscles to build muscles and excess calories
Bro you where better before you started with all your adds stop pushing so much shit
You did not just say pregnant p….
Hahaha think I just didn’t really think about what I said.
Ha ha
@@ThomasDeLauerOfficiallolz
Waist of time, just bunch of hoax!
Do you mean waste?
Not a fan of this guy.
pregnant people?
Do you actually think that I feel men can get pregnant. Please don’t read into stuff.
@@ThomasDeLauerOfficial Trans men can get pregnant. The only reason so many people in these comments have such a problem with you using the phrase "pregnant people" is because it's become a trigger-phrase in the ongoing culture-wars vilifying any kind of inclusivity of trans people.
THE MOST IMPORTANT never restrict sugar when it comes to building muscle and burning fat!! Carbs FTW!! 💪💪💪
Thomas, “Pregnant people”???????
Pregnant people😅
Video Editor: Please filter out Galpin’s silibant S; they make him impossible to listen to.
So eat food and train hard
You guys talked a lot and for nothing
What a waste of my time
especially on the "Optimizing exercise for fat loss" you didn't give actually tips and what to do.
to break it down you only discussed about:
1/ myth that you are working too much - not often happens and then you proceed to discuss about it - not very useful
2/ added stress load can fuck you up - well no shit, who woulda thought on that?! Wow, amazing.
Learn from Renaissance Periodizitation how to actually give useful tips and to not talk empty and waisting our time.
Yeah they talked about not much till the end. The end was good.