19 Things About Fat Loss I Wish I Knew 20 Years Ago
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- Опубліковано 5 чер 2024
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19 Things I'd Teach My 19-Year-Old Self to Live Longer
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Timestamps ⏱
0:00 - Intro
0:21 - Build as Much Muscle as You Can While Young
1:03 - Move More
1:46 - Supplements are OK
2:31 - Multivitamin
3:10 - Diversify Your Protein More
3:46 - More Ground Beef
4:25 - Don't Force Yourself to Eat
5:05 - Prioritize Gut Health
5:45 - Don't Be Afraid of Fruit
6:28 - Eat Clean First, Exercise Second
7:15 - Prioritize Foods for the Brain
8:35 - 20% off Bubs Naturals
9:41 - Eat Slower & Consume Protein First
9:57 - Sprint More
10:30 - Less Diet Soda & Energy Drinks
10:52 - Treat Myself More Like a Plant
11:22 - More Water in the Morning Rather than at Night
11:39 - No Ego-Driven Workouts
12:45 - Alcohol Doesn't Make You Live Longer
13:03 - Eat More Eggs
Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!
I think prioritising sleep deserved a section on its own. I used to think sleep is waste of time, now I loooove the energy I have and mental clarity after a good night sleep.
Ground beef and eggs. Wiser words have rarely been spoken.
(ideally grass-fed and pasture-raised)
One of the best nutritional and exercise overviews that I've heard in a long long time. Way to go Thomas!!
🎯 Key Takeaways for quick navigation:
00:00 *🏋️ Build Muscle Early*
- Building muscle at a young age is crucial for long-term health and metabolic benefits.
- Muscle acts as an "insurance policy" against natural muscle loss with aging.
02:01 *💊 Approach to Supplements*
- Supplements should be used temporarily and not relied on indefinitely.
- Performance supplements like creatine and beta-alanine have a place but should be cycled.
04:20 *🍔 Dietary Diversification and Fasting*
- Diversifying protein sources and incorporating more ground beef for its nutritional benefits.
- Emphasizes the importance of intermittent fasting and consuming large protein meals less frequently.
06:25 *🍏 Nutrition Over Exercise*
- Prioritize high-quality food intake over exercise for better overall health and workout effectiveness.
- Discusses the benefits of fruits and the misperceptions about their sugar content.
08:01 *🧠 Cognitive Health and Ketogenic Diet*
- Reflects on the cognitive benefits of ketogenic diet and using MCT oils to enhance mental clarity.
- Discusses adjusting dietary approaches to incorporate healthy fats without strictly adhering to a ketogenic diet.
10:07 *🏃 Physical Activity Variety*
- Encourages incorporating sprints into workouts for improved V2 max and overall athletic performance.
- Highlights the shift from long-distance running to more dynamic, short-burst activities.
12:14 *💧 Hydration and Training Mindset*
- Importance of proper hydration, especially in the morning, to improve sleep quality.
- Advises against "ego training" and recommends training with the minimum effective dose for maximum benefit.
I will be 41 in July. I only started working out at 38 and I am so mad at myself for not starting sooner, it is one of the best decisions I've ever made.
I’ll also be 41 in July. High five!
I’m 55 I say build your endurance , flexibility and body weight exercises
Thanks bro, some of your best content yet.. been watching for years but this was next-level helpful.
Great video! I’m sharing this with my 17 year old son. ❤ thank you 🙏
Yes, I also had terrible gut health (smelly gas, upset stomach, long toilet times) when I was young (20s and 30s) eating a lot of dairy, meat and protein powder. I'm 60 now with no problems. Twenty years ago I started eating more fiber. Now I eat 125 grams of fiber per day from whole foods (beans, grains, etc). I have very little gas and it takes less than 30 seconds on the toilet. No cramps, no bloating, no stinky farts, no problems. I guess we are all different. Good luck on everyone's journey.
How many meals per day
@@jeremiahlawson3664 Three meals.
Animal! You’re like a pooping expert haha.
125g fiber is almost impossible. Are you eating saw dust?
@@Nicolailund15 don’t talk down to the shitting master.
You forgot to mention one thing: joints are more important than muscles, protect them.
Worked for Snoop Dogg
@@adoboFosho🤣
He did mention ground beef for more collagen and connective tissue.
@@adaumus he did not mention that often times those "gym bros" end up with horrible joints in their old age.
Protect how genius
thanx man - keep up the good work
Like this seemingly new video approach. Informative summaries. Thanks.
Aside of being youtuber having opportunity to reach actual youngsters: thinking about "what i would different in my life" or "what i would tell to my younger self" is one of hardest hitting things. When you do that you find yourself in the very moment of being "older" ;)
Prioritize gut health - I learned this one the past year after it was too late. I mistook the signs as dehydration instead of digestion trouble. It's taking months of study & regimen to try to heal this.😓
You will get there 😊
Grass fed kefir, raw sauerkraut, grass fed grass finished ground beef.
Crusifserus Vegetables once you’re stomach can handle them.
That’s how I’ve gotten completely better from any digestive issues.
How
What was your regimen?
I really like the new videos which emphasize more holistic approaches. Thanks Thomas DeLauer!
This was a great video Thomas. Keep it up!
Your video just get better and better, Thomas
Great video! Thank you!
Thanks for your videos, they are very informative, a great help for me
Another outstanding video, 19 insightful life lessons from all your knowledge and experience, absolute gold dust, I love it. Thank you so much for sharing.
👏👏👏100% agree!! Thanks for all your amazing videos! I am 54 and too have a "I wish I would have done this different list".
THE BEST VIDEO U VE EVER MADE THOMAS...!!!!🥂
Thank you for your heart in this sharing! Just too good advice for me! Again, thank you a lot!
Thomas this was your best video! Priceless
Excellent Thomas!!! Thank you so much!!! 👍🏻👍🏻👍🏻
An interview playlist would be great.
I think this is one of your best videos. I'm sending it to my teenage kids....Such sound advice, thank you!👍
Thanks Thomas!
Thomas this video is absolutely spot on! All those points can be applied not only for fat loss but to live a healthier and happier life in general.
Great video.
Eggs and lean max 12% fat ground beef...ABSOLUTELY, pretty much the only stuff I eat, and some brussel sprouts +broccoli+dijon mustard. Whey shakes here and there and lemon water. Not becasuse I wanna live longer but because I feel good on it. Creatine, D3, magnesium. That's everything.
Excellent video! ❤
Perhaps your best video yet
Great video 💪🏼💪🏼💪🏼
Great one
Thank you for all your research and videos. 💖 Im still totally on the keto train (just works well for me as a T2D), but I've adapted like you to focus more on overall nutrition over fat intake.
I follow you since end of 2017, i followed your steps . I can say for this video, that's the result of maturity from experiences
Thanks Thomas
Good basic advice. Simple to the point.
Great advice Thomas, I’m now 77 and still moving well, also the sport I choose to compete at in a pro arena was alpine ski racing, mostly eccentric training.
Vince Gironda knew what he was talking about with beef and eggs. That is my go-to diet for losing fat and building lean muscle. Another great video thanks Thomas.
Great posting Thomas. Greetings from Melbourne. I would add meditation to your list. I was introduced to it decades ago and it’s a killer!
Thank you Thomas !! Wish I knew all that 10 years ago ! 😘
Good info thannks
Great advise! Thanks for that great simple outline.
Like you, im in my older years and had the same attidudes. Luckily my parents taught me somewhat good nutrition. Had eggs almost every morning and had no snacks around the house until 5 oclock dinner. One last thing i learned too if I may add... Less, way less grains always.
I’m 65. My 18 year old would shake my hand and say, see, the training pays off. I still have function and flexibility but I haven’t done resistance training in a year.
I’m trying to work out the right injections to keep me moving.
I’ve got migraines which likely are worse because my pain management has been difficult. Thanks for the video on migraines BTW.
Right now, I’m walking and sleeping. Daily migraines with work, left me dragging. Blessed sleep.
Back to gym right after I take up all the spring yard trimmings.
I’ve been doing 144 ounces of water since my 20s but need electrolytes (probably the biggest good chaser to migraines).
Been sober for 28 years.
Accepting food cravings and cycles. 💛
This is possibly the best delivered video from you Thomas
Your pace is far better and easier to digest so to speak and to the common man as well otherwise most people are lost in the scientific jargon and this teaches a wider audience! Also are you ok? Like someone else pointed out there is something in your tone and delivery that made me feel something was wrong and I hope and pray your totally ok 👍🏽…. Lastly you always cater for Americans with desks and offer codes but can you share some with the millions of Uk followers buddy!! 🇬🇧
I’m eating ground beef 4 times a week now, I used to eat ribeyes 3x a week, I learned that 1/2 a pound of ground beef for $3 fill me up just as good as a $13 ribeye.
Grass fed grass finished beef is more expensive but it’s more nutrient than regular beef
Ribeyes are my favorite cut, but they have way too much fat to eat regularly. Lean to very lean ground beef is way better in the long term. You can eat 2x-3x the volume in lean ground beef compared to a ribeye. This also gives you 2x-3x the protein.
Homemade or quality sauerkraut, kefir from grass fed cows, raw milk and colostrum is great for gut health.
Raw milk landed me in the hospital for more than a week with a stubborn intestinal infection. Messed up my gut for the rest of my life. The cows utters are too close to where their pee and poop come out. The farmer just cannot sterilize the teets sufficently. Beware!
Agree with most of this.. Sprinting/Running is a no though. Just too much wear and tear on joints. I'll stick to cycling and less knee killing type work.
Glad you Changed the cover photo to leave out Archer grass beef jerky 🎉
Thomas, how gut friendly is one scoop of the MCT powder, and one scoop is enough for the day. Thank you
Eggs and ground beef. 👍 Do one even better and make it a Joe's Special by adding chopped spinach. My dad used to make that all the time, and it's amazingly healthy. Grind in a little organic garlic and onion, and that's a regular meal.
As for fats, a high-fat start is still a good way to start keto, which MOST people need today, since most of us have fatty livers and don't even know it. If calorie restriction isn't working for you, this is important.
PS: I would distinguish fruit from berries. Fruit today have been genetically selected for high sugar and size, having low nutrients. Plus, they're _really_ easy to overeat (back to the "size" thing.)
What’s your deal with peanuts and peanut butter? I’ve heard you down it a few times but I can’t find anything wrong with it. It’s the only nut I can have because I’m allergic to tree nuts, but I love peanuts and peanut butter if I need a quick snack that has good protein. Thoughts?
Peanuts can cause inflammation in some people but it doesn't much in me I eat peanut butter just not with added salt and stuff to it. Not giving up my PB!
I think he was saying the 'normal' off the shelf peanut butters, because they have bad fats, hydrogenated oils, sugar and whatnot added to them
Peanuts are a source of aflatoxin. One cause of cancer, and inflammation. The least aflatoxin, the better.
Peanuts have arachadonic acid which is pro inflammatory
Plus they can contain aflatoxin which is a potent carcinogen. Plus what the others said about how it’s produced. I prefer a mixed nut butter from Costco .
How many people believed the “the body can only absorb 30 grams of protein at a time” nonsense?
Where did you find your hand mixer?
Not fasting messed me up!
Guess I need to switch up my fast. I've been eating only between 3-7pm. For 2 months. If I'm going to start eating breakfast some days, when do I get in my (fasted) workout?
3:57 - "Holy Cow" - I see what you did there.
If I could go back I'd focus on gut health, cellular hydration, PPL RP Periodization mesocycle training, and eating more carbs keeping fats lower. With the progress I've made in my late 30s and 40s that would've been highly beneficial.
"Eat first and exercise second""
Wise words
Gotta keep the engine properly fueled!
Any tips on foods or supplements to help with muscle soreness? ........ I heard someone recommend tarte cherries so I added those to my protein smoothies and I've been trying to get a good amount of water & more sleep, working on getting enough steps in, trying to eat enough protein (I end up between 100-150grams currently), some carbs and fats. I take amino energy which says it's supposed to help with recovery, but I don't know if it actually does anything other than make my water taste good 😅and other than that just a multi-vitamin, cla, acv, vitamin d, glucosamine, fiber and creatine. I used to do keto to try to lose weight and manage migraines, but have slowly moved to just hit my protein goal and eat healthy in a calorie deficit. I find I'm staying extra sore for 3-4 days, which makes it hard to get back in my lil garage gym. Doing push, pull, legs, with extra rest days currently.
As a young person, do not let ego drive your workouts and do not sacrifice everything just to gain muscle. I never did sterroids, but I know a lot of people who did. And they're paying for it now. I hurt my back while heavy squatting in college. I have paid for that injury ever since. It was a soft-tissue tear, and 25 years later, I still feel it now and then. I can't squat heavy.
Help Thomas ive been keto 8/9 yrs. Now i have IBS-C trying to eat more fib 12:02 er need to get a fix and im not gonna stay on linzess! 😢 im. Gaining weight as i try paleo ?? Whats the answer.
I am 51 and exercise every second day sometime only 2 time a week but my job consists lots of walking and labor. I still wake up with a hard on😊!!
I love this video but what's wrong with peanut butter? As long as you get the organic i see nothing wrong with it for gut health. Just eat in moderation.
A couple tablespoons can get rid of hunger for a mid day snack.
It's very high in linoleic acid.
@@annascudellari7775 so is eggs and walnuts. Linoleic acid is slightly controversial, as it can benefit your health, but consuming too many omega-6 fats may have downsides. In moderation, though, they can be an excellent addition to your diet.
It can benefit your health but it's only beneficial when in the correct ratio balance to omega 3. We consume 10 times more 6 than 3. Leading the excess 6 to cause inflammation, heart disease and so much more.
@@annascudellari7775 Does it make a difference if it's only ground nuts? The oil seperates from the ground nuts. Nothing else added. The oil isn't heated and hasn't gone through the process like soy or corn etc. Maybe it's not as bad?
how many eggs a day maximum can i eat?
Great video! Cool dude.
Here's the real question, lol: Would the younger version of yourself actually heed the advice from the older you??
Think of the things you will learn in the next 20 years...... You are young yet.
I'm over 60. I have a few friends who are in their 20s and early 30s. I have told some of them, jokingly: "You are going to learn many things in the next 30 years that you are going to wish that you knew NOW".
Some supplements are a really good idea to take every day-things like electrolytes, trace minerals, cod liver oil, EPA. Those last two you can probably do without if you eat a ton of wild fatty fish.
I WOULD DEEPLY APRECIATE AN ANSWER
What’s wrong with natural peanut butter? (Peanuts, salt)
I know you know the difference between IBD and IBS. Just curious, have crohns or colitis? Since when?
Why is almond butter better than peanut butter?
That my friend, was pure trurh.
Does grass-fed matter when it comes to ground beef?
Yes and no. If you can afford it then it is a little bit better. At my store, grass-fed beef is only $1.50 more than coventional beef so I go for the grass-fed. I would say if it's not a big price difference/you can afford it yes go for the grass-fed. It's going to have more omega 3 fatty acids and not going to be treated with any hormones or antibiotics. But grain-fed beef is still a good option if that's what you can get.
I watched you alot. I've heard many talk about how bad earing soy is for men. Today I'm questioning things since you are eating pickled tofu for protein. With the chance of in reading estrogen in men by soy is such an issue...Or is it? I don't eat any foods with soy that I can prove.
I read a news article about Alcoholic drinks that listed Guinness as a Beer that is good for you and when I saw that I automatically thought Thomas would disagree with this completely. It's crazy that it was actually prescribed as Medicine back then. Sometimes I drink a non alcoholic Beer with hops but even that I've stopped for quite awhile.
Nothing wrong with having one here and there. Life’s short
@@tw606 Absolutely I completely agree plus I balance it out with a healthy diet and exercise. It still tastes bitter but then again Beer is suppose to be like that. If you know of any other affordable yet decent non alcoholic brand let me know. Thanks for the response.
I always thought you could only eat a certain amount of protein at one time? So you can eat more and it won’t hurt your kidneys?
Fully sgree about eggs - cheap, easy to make, long time can be stored in room temp, delicious, a lot of recipes. Damn, where downsides? :)
I have to force myself to eat slower and chew properly at every meal. Old habits die hard!!
Love ya Thomas, but I will wait a year or so before I implement these things. I am sure they will change and be found to cause harm in same way. 😂
BBBE Beef Butter Bacon Eggs. Carnivore staple foods :)
Are you living with IBD?
What is the problem with peanut butter Thomas?
Probably should’ve clarified more. It’s the hydrogenated oils in the peanut butter
Yeah, clean peanut butter that’s just peanuts and salt is fine (but calorific)
@@ThomasDeLauerOfficial If it is just peanut butter with only salt added, is it still hydrogenated?
I was always taught that your body could only take in a certain amount of protein at a time, is this not true?
Recently debunked
There was a good recent study that seems to show that's untrue. Protein synthesis prolongs according to how much protein you've taken in for as long as it takes to process (pretty much), for at least 10 or 12 hours if I recall correctly. Thomas actually did a video about I think within the last 4-6 weeks
Eggs and ground beef, perfecto to eat healthy on a budget
Number 14- Greg douchette has entered the arena. Haha
Why less peanut butter? What’s the problem with peanut butter?
There is a hypothesis that peanuts contain lectins which may contribute to leaky gut. However, it's debatable.
I buy my peanut butter from the local co-op and they grind it no added salt or oils it's really good and creamy! I don't buy into the lectin thing much just be mindful of how much you eat of it.
I think he was saying the 'normal' off the shelf peanut butters, because they have bad fats, hydrogenated oils, sugar & whatnot added to them
I don’t know if I can take MCT oil. I had fatty liver in the past and I’m not sure if MCT could affect negatively my liver. Any thoughts? Thanks.
Unlikely. Try blending a few tablespoons of good oils, say MCT, olive, avocado with apple cider vinegar in a dressing or a mayonnaise to serve with salads or hot vegetables.
I will try it. Thank you.
To everyone who says his content is the best yet … have you not been watching since the beginning? 2020/2021 Thomas content was on top of his game - last few years the content has gotten so repetitive, I feel like nothing is original anymore … when he posts as much as he does he has no choice to simply rehash the same content over and over. He is still a great resource if you are new to him but advice would be cut back on the content being put out and focus on bringing originality back.
LESS PEANUT BUTTER??? I am outraged! jk, but that's a hard thing to get my head around
Glad Jack in the Box wasn't mentioned-we likely wouldn't be here without it!
Wow. So more fruit juice and no Sugarfree Soda? I totally disagree. My glucose levels were going through the roof with juices and all that fructose is terrible for the body. Switching from two glasses of orange juice to Diet Coke improved all the factors including reducing belly fat and a fatty liver!
Do you regret your use of anabolic steroids when you were younger Thomas?
You shouldn't blame someone for something they did when they were young. We have all made mistakes in life, especially when we are learning our way through life in youth.
I was buying protein powder for months! I put in my oatmeal! In my smoothies! I believe I gained my extra weight from protein powder! I was down to160! I’m back to 189! I eat fruit everyday!
If I may suggest a video on Nicholas Norwitz channel from this past week. I believe the thumbnail say 'metabolical', title is something along the lines of the effects of fructose. It shows, in microscope pictures, the effects of fructose on the mitochondria
'Labour saving devices' seem to be a big reason for fat gain. Wash the car yourself, Do the Garden with hand tools
I’m totally down for taking care of your brain. It’s important to keep your brain healthy.
Old Thomas is obviously made it to Mars😂
Methylated multi vitamin