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!
🎯 Key points for quick navigation: 00:28 *🌽 Marcus Filly's Golden Rules for Staying Under 8% Body Fat* - Marcus shares key principles for maintaining sub 10% body fat year-round. - Walking daily plays a crucial role in body composition maintenance, promoting energy expenditure. - Consistent movement throughout the day helps combat sedentary lifestyles and aids in weight management. 02:03 *🚶 Walking as a Key Strategy for Body Composition* - Incorporating regular walking, even during everyday activities, significantly impacts overall body composition. - Emphasizes the importance of staying active throughout the day to counteract sedentary habits. - Highlights walking as accessible and effective for maintaining a lean physique. 06:34 *🏋️ Lift Weights Hard AF for Lean Muscle Maintenance* - Intense weightlifting sessions are crucial for preserving muscle mass during periods of low body fat. - Advocates for pushing intensity in strength training to maintain muscle strength and volume. - Discusses the metabolic benefits of maintaining lean muscle mass for long-term body composition. 11:00 *🏃♂️ Cardio: Overcoming Misconceptions* - Advocates for incorporating cardiovascular training to enhance aerobic capacity without compromising muscle mass. - Highlights the synergistic benefits of cardio and resistance training for maintaining a lean physique. - Discusses the role of aerobic fitness in optimizing overall energy expenditure and body composition. 16:40 *🥦 Importance of High Fiber Intake for Satiety and Energy Balance* - Emphasizes the role of fiber-rich foods in managing hunger and maintaining a lean body composition. - Discusses various sources of fiber, including fruits, vegetables, legumes, and whole grains. - Advocates for prioritizing fiber intake alongside protein to support satiety and overall health. 22:02 *🍿 Late Night Eating Risks* - Late-night eating can lead to mindless calorie consumption. - Eating dense, calorie-rich foods late at night can derail body composition goals. - Avoiding eating after 10 p.m. helps in maintaining discipline and preventing unnecessary calorie intake. 24:55 *🌙 Bedtime and Dietary Discipline* - Going to bed before 10 p.m. supports lean tissue recovery and discourages late-night snacking. - Late-night eating often involves high-calorie, indulgent foods due to weakened willpower. - Setting an earlier bedtime helps in maintaining discipline and supporting overall health. 25:08 *⏰ Time-Restricted Eating* - Implementing time restrictions on eating can aid in controlling calorie intake. - Setting a cutoff time for eating each day promotes mindful consumption. - Practicing time-restricted eating, especially in the evening, supports better sleep and metabolic health. 33:09 *🔄 Seasonal Body Composition Focus* - Periodically intensifying efforts to optimize body composition can aid in long-term maintenance. - Engaging in short-term periods of increased discipline and calorie deficit helps reset maintenance levels. - Avoiding prolonged periods of extreme leanness supports sustainable energy levels and mental well-being.
The Misogi Challenge is an ancient Japanese ritual that involves doing something challenging once a year to define the year and help you become a better version of yourself.
I appreciate when people understand we all operate differently. If I eat breakfast before 11 or noon my day is ruined. Brain fog and cravings all day. When I wait until I'm hungry to eat, I can get a full day's work done before my first meal at noon.
You do realize you also have trained your body to do this though? And reinforce the habit by continuing to do it. Most everything is a habit, whether created intentionally or unintentionally. You could change this, but you have to be willing to allow your body and brain to have a period of adjustment, which initially will not be fun and seem counterintuitive. I know because I used to be a night owl that is now a morning person. My excuse for the longest time was "that just doesn't work for me" but imo that's a cop out and simply a lack of willingness. But if you prefer it that way then more power to ya.
Find out what your fasting INSULIN is and/or use a continuous glucose monitor. Your fasting glucose may be normal, insulin levels change long before you become prediabetic. While you may look relatively healthy, your insulin response is probably off.
Fasting over 12 hours was keeping my fat loss at 0. I was storing. I started having breakfast 30 minutes after waking up and my body responded immediately. High protein minimal carbs.
I'm the same as you, as soon as I eat it fucks my day up. I can't stop eating from that point onwards, I just don't get full, and my brain stops working properly. If I eat one meal in the evening I get full really quick and it doesn't impact my brain. I have ADHD, and I don't know if it has anything to do with that. Food has a massive impact on my symptoms, though.
I’m all about popcorn myself, and I’ve noticed since it’s become a staple in my diet , I’ve been dropping weight and seeing my body change like crazy. This dude knows what he’s talking about
Re fractal eating: I remember reading that the philosopher J Krishnamurti, recommended to “skip every seventh meal” to one of his students who wanted to lose weight. This nicely programs the fractal approach in a way that you won’t forget or duplicate days. And it gives your system six predictable meals.
Mindless food consumption. I know about that. Eating a whole jar of peanut butter. I've done that. Changing habits gradually is a good idea. Accountability for me is keeping promises to myself to do what I need to do to stay healthy. This was a very informative conversation. Thanks to both of you.
Women don't cook any more and boys arent taught. It's a massive recipe for societal obesity. I think if had a young teenager I'd send him or her to a chef apprentice course on the summer holidays. My mother eats so well because she knows what to buy and can put together 20 ingredients into a meal with out thinking 40 plus ingredients a day is the Japanese rule for daily diet..(I think I made that number up)
if we KNOW what to do, but still cannot do it, usually there is an underlying emotional issue like stress or self esteem or depression that is holding us back from health. If you know what to do but just cant seem to do it, it may be good to find a therapist or coach or supportive mentor 🖤
Agreed this reasons you can be a definite contributor but the main thing is people are also addicted to their life styles and don’t like to change, a lot of people are lazy due to the environment and way life is these days trying to skip steps to gain time back
This is a great interview. I admire this guys calm disposition. All that he has discussed I agree with as these are principles I live by. I have gotten lean and just have a touch of fat to get off and I am presently doing his last point hoping to get it off this weekend. I am happy to know I am on the right track and I have been super disciplined at it. I am saving this video. Love ❤it!
Having such a low body fat percentage, and being able to sustain it for so long, is impressive. However, we should ask whether such an aim is even worthwhile, given that for many guys, having such low body fat starts to adversely effect testosterone levels and overall vitality. That seems like a lot to sacrifice for having an aesthetic edge. Granted, for some men, 8 percent does not negatively effect androgen levels or vigor, but for many it does. I think for most guys, staying between 10 to 13 percent, is far more sustainable. That percentage of body fat will not only preserve hormonal levels, maintain performance, and still keep you looking good as long as you amass a good amount of muscle for your frame, but it allows for some dietary discretion so that you can actually enjoy life.
You have to think of this guy as an outlier example with his 8%. I lift weights and I am inspired by Arnold, but will I copy the way he trained in his prime? Certainly not. For regular folks, 12% is already a fantastic number and nobody will tell you, hey, why don't you lose a bit of fat?
Yeah, I got to 10% at age 45 (2017) for my wedding. Almost immediately after, the scale started moving upward. Also, I remember being at my in-laws' house around Christmas and everybody else was nice and warm. I was wearing appropriate clothing for that time of year and was freezing. My mother-in-law, a retired nurse, pointed out that it was likely because of how low my bodyfat was. She was spot on. At the end of the day, preserving 12-15% seems more realistic, sutainable and arguably healthier.
As someone who maintains 7-8 pcnt bodyfat year round I liked the video and agree with most of the suggestions except eating big in the morning and decreasing the size of your meals as the day goes on. I do exactly the opposite and this decreases late night cravings. Food for thought;)
@albertgammon118 I have had the same experience. I ate big early and small in the evening through Highschool. Later my schedule changed and I do like you said the exact opposite and it does help with night time cravings.
Thank you for introducing to this guest. I have been helped by your videos and especially appreciate the intelligent and focused discussion you had w/Marcus.
Fasting in the morning definitely is my favorite, did a 24 hr fast and feel on weekends it's a perfect way to accelerate fat loss or get back on track after an intensive work week. Then saving most carbs for night to ensure good sleep 💤😴 If going too low on carbs in the evening I feel I sleep badly and wake up 😢
thanks for the word ive trained for 10 years and now im doing cardio every day for one hour amd a half on fast state and im seeing muscle gains im doing a 20 hour window today im looking forward to be shredded
I also think that tracking calories is vital in fighting the hunger craving. I used to assume if I was hungry, I must not have eaten enough, but now I know I've hit my calories, so the hunger is an illusion.
I've never counted calories at all. I lost 30kg and it changed my life completely. Once I became fat adapted, hunger disappeared for me. It was actually a strange feeling, like it was just gone. I also eat a whole avocado a day and lots of healthy fats = zero hunger. None. Ensuring adequate hydration and electrolyte balance (through your food, NOT soft drinks disguised as electrolyte drinks) will also kill sweet cravings and hunger big time. 2-3L a day, before mid arvo, not after. Adequate sleep and hydration will also will lift your metabolism quite substantially. Always eat fiber (greens etc) first, protein second, carbs always last.
I get plateaus on carnivore. I respect this guy for trying it That being said, he said 100g fiber. I want to know how much gram protein he does to compare TBH I want to know it all. His macros, fat mass, muscle mass, height. Nosy AF but yeah
I tried lots of differnt eating routines. And, strangely enough, the one that my body responded to most positively was eating only one meal per day, usually at 05.00. Mostly protein-dense sources like meat, cheese, eggs etc., and with quite a bit of fiber (broccoli, onions etc.). Never in a million years would a younger version of me have thought THAT would be the best way to do it.
What was Marcus Filly’s body composition at 7, 10, 14, 18 and 21? If he were slim in those years then saying it is easy to stay lean would not be the same if some one else was FATTER in the same age brackets. Genetics play a HUGE role, as does where you started from. Easier to stay lean if you were born lean and kept that leanest throughout the teenage years and beyond. Seeing... now is only a snap shot in time - not the 30+ years before.
Exactly....these fitness youtubers give unrealistic expectations...because they don't REALLY understand biology.....They're just "Gimmick Intellectuals".....they present themselves well for a short podcast.....and that's all.....these people are about as smart as the guy at Burning Man who sounds impressive talking about the chemistry of MDMA...BUT THATS ALL they know
Very true. This guy looks like a skinny boy by nature and he has no muscle at all. Such guys can eat whatever they want. If i would eat this much carbs i would become fat like a pig.
I was a chubby teen then I got really fat. I lost alot of weight got somewhat lean. Now 10 years later I'm still in shape. It's so hard to stay at my lower bodyfat set point. U are asbooulety right if u haven't been fat at those ages. U have no idea how hard it is. Biology determines so much of body composition.
@mickdungeon602 me as well..chubby kid...always had lots of muscle AND easy fat gain...got up to 240 pounds in highschool at 5'5" tall....was always active and able to play sports...but just VERY easy fat gain. I've managed to maintain about 160 pounds for the last 20 years...but it's SOOO HARD...requires extremely regimented nutrition and daily exercise... At one point when I first went vegan, I got emaciated and also lost a lot of muscle....went down to 125 pounds....not good..... But managed to gain back all the muscle and even tho I'm still maybe carrying 10 pounds of extra fat, I have moderately okay muscle definition...I can see a bit of abs when I flex...and I'm not willing to sacrifice health JUST to try and reach a level of body fat which is just not natural for my genetics.
@@mickdungeon602 Genetics does play a huge factor. it does not mean that WE give in or give p, it simply means WE need to work smarter at keeping leaner. 👊💪
The only way to manage body fat is through diet. Your body will always adapt to exercise unless youre doing progressive overload, which becomes impossible with cardio fairly quickly. Dont believe me? Well i used to be a postman, and I would walk wt least 10 miles a day and once i walked 32km in a single day, i did this 7 days a week. I lost weight in the first year, but then my body got used to it and I started gaining weight again. There are plenty of overweight posties in the UK and they're all walking about 10miles a day.
Yup I walked 30k miles a day for my job and I gained weight easily if I didn't watch what I ate. Your body gets used to cardio very fast. Your body adapts quickly. Cardio or just walking in general will not do it. It's all about what you eat
Thank you, Thomas!!! You and Mark inspire with EVERY post! On the way to Disney and taking my homemade deer jerky and tuna pouches as I learned from Thomas!! Rockstars!!🔥🔥🔥🤘🤘🤘😎😎😎
**Key Insights from Marcus Filly's Lifestyle and Fitness Practices:** 1. **Walking as Essential Activity**: - Walking regularly is a fundamental and accessible way to maintain a lean physique and manage body composition. It's not just about counting steps but adopting a mentality of continuous movement. 2. **Intense Weight Training**: - Prioritizing intense resistance training is crucial for preserving muscle mass, especially when aiming for a low body fat percentage. This helps prevent muscle catabolism and supports a higher metabolic rate. 3. **Cardio for Overall Fitness**: - Cardiovascular training complements strength training and aids in maintaining a lean body composition. It enhances aerobic capacity, allowing for greater caloric intake while staying lean and supporting overall health. 4. **High Fiber Diet**: - A diet rich in fiber helps with satiety, controlling calorie intake, and maintaining a healthy digestive system. Marcus suggests aiming for significantly more than the recommended daily intake, with fiber-rich foods like fruits, vegetables, oats, beans, and popcorn. 5. **Mindful Eating and Timing**: - Avoiding late-night eating can prevent unnecessary calorie consumption. Establishing a consistent cutoff time for eating can help manage hunger and cravings, especially late in the evening. 6. **Intermittent Fasting**: - Practicing time-restricted eating, particularly by consuming more food earlier in the day and tapering off towards the evening, can align with natural circadian rhythms and support better body composition management. 7. **Flexibility and Seasonal Adaptation**: - It's beneficial to adjust eating habits and meal timing according to seasonal changes and daily activities, allowing for flexibility rather than adhering to a rigid schedule. 8. **Annual Period of Focused Discipline**: - Once a year, dedicating time to push for a leaner physique can help reset habits and make maintaining a healthy body composition more manageable. This period should be clearly defined and not prolonged to avoid negative impacts on mental and physical health. 9. **Support and Accountability**: - Having a support system, such as a coach or close friends and family, is crucial for maintaining discipline and ensuring that fitness and dietary practices remain healthy and sustainable.
I think the evening eating is an individual thing. I am the most hungry 12-17 and after 20 I don't even want any food. No matter if I overeat during day or undereat. I might be hungry but not feel like eating late anyway. I think the time restriction works because it is easier not eat anything than eating in moderation. This way you have to use your willpower only for a limited time.
I feel like there's something I'm missing with the popcorn hack. I purchased a bag of compliments popcorn kernels. On the nutrition label it says that just 1/4 cup or 50g contains 190 calories and 39 grams of carbs. And that small amount of kernels really doesn't make THAT much popcorn.
Great video as always🤝🏽 also I believe you meant to put 10pm* for the time chapter for the bedtime. Just a friendly correction. Thanks again for the video and knowledge
Thank You. This Is one of the best well balanced healthful rhythms I have ever heard. It would also be beneficial to include the important Spiritual and social portions. 🌅
you are what you do CONSISTENTLY over a LONG period of time, period. I've always been an 85% guy. I do what I should do about 85% of the time lol. Do I stay fatter than I should? Well yeah. All of my blood parameters are really good, I train 4-5 days a week and work out on the farm on the weekends. So I'm healthy just not lean. Now at 62 I'm trying to bea 90% guy, yep it just takes that much more now to stay reasonably fit. Hormones are a big part of the picture, especially as you get older, and muscle more than anything affects that. So train and train with conviction, just don't go through the motions. Cardio the same way. I switch it up between endurance and HIIT. The very biggest part of the puzzle is DIET. You can't exercise away a bad diet, period!
According to Google, when you do a MISOGI, you do one defining thing every year. Something scary, something hard, something you're proud of. It DEFINES your year.
🤔 liking this Marcus Filly advice. It's really focused on the push.. doesn't have to be everyday just a bit more than normal. Mostly stick to 10 miles a day but sometimes I add another mile or two. Seems to make a difference
Greg Douecette got me eating popcorn and drinking diet soda. I use airpop and very lightly spray with coconut oil spray, than sprinkle with bbq flavour seasoning.
@thomassslaurer, I really feel like there should be studies on women vs men pushing hard with weights because I feel like men’s hormones can handle the stress more then women. When women stress themselves too much I think we put on weight
Not into your diet but the rest is legit. Sprinting helps me drop a couple extra percent. 10% is prob more realistic 8% is extreme long term. Havent seen any athletes maintain that level and improve performance long term. 20 years of S and C, its def easier when your job is in a gym or training facility all day and your on your feet.
Popcorn works for some people. I have a corn food intolerance but love the taste. The last time I ate popcorn, I woke up and looked 9 months pregnant with bloating and gas. Corn also restricts the absorption of iron for me, making me anemic.
Marcus is natural a scrawny guy who was able to build muscle. That’s his key to being lean. Some are not born like that and can easily gain muscle with weight. If Marcus tried he couldn’t become obese. What works for Marcus isn’t for everyone. You need to know what you’re starting with.
Some mothers diet choices for their kids are pretty shocking, adults have massive mental blanks about it when making food choices for them selves. Just cause ate a salad once isn't going to cancel a decade of eating crap. I do agree with the scrawny able to put on muscle easy though. PS I want to know at what body fat % does it start affecting hormones and energy levels. 8% sounds low...maybe cause we naturally so overweight and inactive.
No The advice is definitely solid. It’s crazy how easy it’s to stay lean by walking 15000+ steps daily. I even started doing some of my walks with extra 10kg. This tip alone is game changer
@@KonnaIRLyep I lost a lot of weight just walking 10k to 15k before even attempting to improve my diet. Was 315 now I'm 237. Now I'm starting to dial in my eating habits and meals.
Sorry, can’t go for JUST air popped popcorn, it’s the food/taste equivalent of an unpainted car 🤷🏻♀️ AT LEAST some of that Kernel Season’s shakey-shake powder? Though I know 90% of that powder will fall off the dry kernels. I’d just as well nope out. 🙅🏻♀️
Great👍🏼Started cardio & weights 3mo ago every other day. I cut carbs down, not out, upped protein. Avacodo daily. What a change! Will try more fiber but with care due to IBS.🍿May be it! Oatmeal is great in homemade protein bars. No food after 7 is golden. Other types of fiber for sensitive ppl? Beans, apples, pears are no-nos. Air fried veggies like spinach are delich😋 Maybe air fried fruit 'no nos' Nutritional yeast is a trend lately. What are the real benefits of this?
It also poses a serious risk if you become 🤒…his immune system is probably above average but the lack of fat can be super problematic if you get seriously ill. I used to be 4.5-5 per cent was unhappy AF, and was told if I didn’t up my BF % got sick 🤢, I could possibly die. I started eating more and setting much more healthy sustainable goals that won’t put me at risk.
Popcorn is the same as eating corn. Which is the same as eating grain. And as far as grain goes, there is so much sugary starch compared to veggies. A cup of corn kernels has 50% more sugar than green beans.
And you can eat the cup of green beans in ten seconds. The popcorn lasts much longer so actually helps you feel satiated. It's about caloric density not net calories.
Yeah popcorn is satiating. I’m well past the keto nonsense of starch is evil but the main reason I stopped eating popcorn so much is it’s somewhat hard on the digestive tract
These are great tips! However, per the timestamp at 22:15, I don't think I can go to bed before 10 am every day. As much as I'd like to, I have too much to do to sleep like a lion 20 hours a day.
I haven't watched entire video yet but agree lift hard AF it burns a TON more calories too. Do deadlifts a few times per week that gets my HR to 165 and am drenched in sweat no way to gain fat and deadlift often.
Thomas, serious question.... i believe the steps in is by far valued. Why is it postal mail carriers are not all shredded? i see so many out of shape mail carriers and i would of thought they of all people would get tens of thousands of steps in 6 days a week.
I water fast for 2 weeks every 3 months (minerals / vitamins / water only). The great thing is (for me at least) after a few days you stop even being hungry. It is easier for me than trying to eat less calories as then I am always hunger. P.S. as long as you don't cheat a little. ( Apparently ghrelin hormone stops being produced at that point). I remember the first time I switched to Keto was the hardest part. After that my body was used to burning fat? I found switching from Keto to water fasting relatively easy.
yep. walking is awesome. i walk 2-2.5 hours a day for the last 4 months. got awesome results while on 7k kJ per day (dropped from 120kg to 95kg, 28% BF to 20%, lost 3kg fat for every 1kg of muslcelost)
we have popcorn for a meal once a week usually 9:30ish PM popped with bacon fat and dribbled with butter/salt YUM! a half gallon bowl for me and half that for the hubby. yep that's it, great on the gut health and BMs.
Nothing easy at all…closest I ever got was maybe 11, had abs, but couldn’t progress on my lifts. Was down to 1700 calories a day to maintain (5’5” 137 pounds at the time) so makes more sense. Found I could get a lot stronger at around 143 pounds, and can always dip back down in a few weeks if I needed to
I found it easy, but I think weight loss and running became a hyperfixation for me, and that'd be why it seemed so. I actually wound up feeling terrible from staying very low, until I finally was able to gain 50 lbs by force feeding myself
id suggest fixing your attitude or else you will never accomplish anything. The things that are worth it require effort and are not easy. The things that are easy are not good for you. Its easy to lay on the couch and no workout but the effects of doing that are detrimental. Fix your habits and your life will improve. That is simple, doing it day in and day out require discipline. Most people don't have discipline.
@@Matt-lq7gd you could do it but I would argue most shouldn’t…staying in that 10-12 pocket is going to be better for most people health and asthetics wise
I have no idea what’s my body fat! I do know I gained some weight! I go walking until I hit 10’000 or more steps! I lift everyday! I’am seeing I’m getting alitte lean! I hit over 10’000 steps walking! Right now I’m over 12’000 ! I do fast ! Between 18 to 24 hr! My first meal was around 11! I eat 4 eggs with Greek yogurt with blueberries! avocado!
Your body can adjust to walking. I walk at speed for about 3-4 miles everyday and another 3-4 in my job. Body is utterly adjusted to it. Doesn’t effect my weight
Popcorn hack - I put white vinegar in a spray bottle and spray the air popped popcorn - then add your salt, nutritional yeast, paprika, cayenne for savory or cinnamon, stevia for sweet 😋
My worst eating periods always happen between 1-3 pm never at might .. its like the time my body says i need a nap but i can't so give me some sugar and salty sfuff! If i can make it through the afternoon im usually good lol
After years of watching all these videos I choose to live my life to the fullest . I work out 5 days a week and dont care any more if i put on some weight . I want to enjoy eating all of lifes pleasures . Being super lean has no health benefit what so ever .
peanut butter and dates.....don't try it if you are a food addict like myself. Jar of peanut butter is no problem for me. Thank you for this great channel.
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!
Tom, what are the best and fastest ways to detox seed oils from the body?
You guys are a great duo ,match well ,calm demeanor and articulate.
Love this one many takes from it help ❤
@@miketonon7946yes, please?
Steroids
🎯 Key points for quick navigation:
00:28 *🌽 Marcus Filly's Golden Rules for Staying Under 8% Body Fat*
- Marcus shares key principles for maintaining sub 10% body fat year-round.
- Walking daily plays a crucial role in body composition maintenance, promoting energy expenditure.
- Consistent movement throughout the day helps combat sedentary lifestyles and aids in weight management.
02:03 *🚶 Walking as a Key Strategy for Body Composition*
- Incorporating regular walking, even during everyday activities, significantly impacts overall body composition.
- Emphasizes the importance of staying active throughout the day to counteract sedentary habits.
- Highlights walking as accessible and effective for maintaining a lean physique.
06:34 *🏋️ Lift Weights Hard AF for Lean Muscle Maintenance*
- Intense weightlifting sessions are crucial for preserving muscle mass during periods of low body fat.
- Advocates for pushing intensity in strength training to maintain muscle strength and volume.
- Discusses the metabolic benefits of maintaining lean muscle mass for long-term body composition.
11:00 *🏃♂️ Cardio: Overcoming Misconceptions*
- Advocates for incorporating cardiovascular training to enhance aerobic capacity without compromising muscle mass.
- Highlights the synergistic benefits of cardio and resistance training for maintaining a lean physique.
- Discusses the role of aerobic fitness in optimizing overall energy expenditure and body composition.
16:40 *🥦 Importance of High Fiber Intake for Satiety and Energy Balance*
- Emphasizes the role of fiber-rich foods in managing hunger and maintaining a lean body composition.
- Discusses various sources of fiber, including fruits, vegetables, legumes, and whole grains.
- Advocates for prioritizing fiber intake alongside protein to support satiety and overall health.
22:02 *🍿 Late Night Eating Risks*
- Late-night eating can lead to mindless calorie consumption.
- Eating dense, calorie-rich foods late at night can derail body composition goals.
- Avoiding eating after 10 p.m. helps in maintaining discipline and preventing unnecessary calorie intake.
24:55 *🌙 Bedtime and Dietary Discipline*
- Going to bed before 10 p.m. supports lean tissue recovery and discourages late-night snacking.
- Late-night eating often involves high-calorie, indulgent foods due to weakened willpower.
- Setting an earlier bedtime helps in maintaining discipline and supporting overall health.
25:08 *⏰ Time-Restricted Eating*
- Implementing time restrictions on eating can aid in controlling calorie intake.
- Setting a cutoff time for eating each day promotes mindful consumption.
- Practicing time-restricted eating, especially in the evening, supports better sleep and metabolic health.
33:09 *🔄 Seasonal Body Composition Focus*
- Periodically intensifying efforts to optimize body composition can aid in long-term maintenance.
- Engaging in short-term periods of increased discipline and calorie deficit helps reset maintenance levels.
- Avoiding prolonged periods of extreme leanness supports sustainable energy levels and mental well-being.
What app did you use for this? I would love to summarize videos.
@@austinfrazier7325I used HARPA ai chrome extension 👍
THANKS AND THANKS AGAIN
@@austinfrazier7325 I used HARPA ai 👍
thanks!
The Misogi Challenge is an ancient Japanese ritual that involves doing something challenging once a year to define the year and help you become a better version of yourself.
Haven't heard of this but love it
Like doing a half marathon having only popcorn as hydration ! 🤓
I would like to know more about this Mr Miyagi Challenge...will I need to wax my entire body first?
@@prnoiawegf55 couldn't hurt
@@prnoiawegf55 Read "The Comfort Crisis"
I appreciate when people understand we all operate differently. If I eat breakfast before 11 or noon my day is ruined. Brain fog and cravings all day. When I wait until I'm hungry to eat, I can get a full day's work done before my first meal at noon.
You do realize you also have trained your body to do this though? And reinforce the habit by continuing to do it. Most everything is a habit, whether created intentionally or unintentionally.
You could change this, but you have to be willing to allow your body and brain to have a period of adjustment, which initially will not be fun and seem counterintuitive. I know because I used to be a night owl that is now a morning person.
My excuse for the longest time was "that just doesn't work for me" but imo that's a cop out and simply a lack of willingness. But if you prefer it that way then more power to ya.
Find out what your fasting INSULIN is and/or use a continuous glucose monitor. Your fasting glucose may be normal, insulin levels change long before you become prediabetic. While you may look relatively healthy, your insulin response is probably off.
Fasting over 12 hours was keeping my fat loss at 0. I was storing. I started having breakfast 30 minutes after waking up and my body responded immediately. High protein minimal carbs.
I'm the same as you, as soon as I eat it fucks my day up. I can't stop eating from that point onwards, I just don't get full, and my brain stops working properly. If I eat one meal in the evening I get full really quick and it doesn't impact my brain. I have ADHD, and I don't know if it has anything to do with that. Food has a massive impact on my symptoms, though.
@@j.d.5709it’s what works for him. He’s fine. Do what works for you.
I’m all about popcorn myself, and I’ve noticed since it’s become a staple in my diet , I’ve been dropping weight and seeing my body change like crazy. This dude knows what he’s talking about
Re fractal eating: I remember reading that the philosopher J Krishnamurti, recommended to “skip every seventh meal” to one of his students who wanted to lose weight.
This nicely programs the fractal approach in a way that you won’t forget or duplicate days. And it gives your system six predictable meals.
Mindless food consumption. I know about that. Eating a whole jar of peanut butter. I've done that. Changing habits gradually is a good idea. Accountability for me is keeping promises to myself to do what I need to do to stay healthy. This was a very informative conversation. Thanks to both of you.
Women don't cook any more and boys arent taught. It's a massive recipe for societal obesity. I think if had a young teenager I'd send him or her to a chef apprentice course on the summer holidays. My mother eats so well because she knows what to buy and can put together 20 ingredients into a meal with out thinking 40 plus ingredients a day is the Japanese rule for daily diet..(I think I made that number up)
You knew you eat a whole jar of peanut butter! It was mindful!
Peanut butter with jicama .
@@jenHry-ng3pw 😂
@@jenHry-ng3pw 😂😂
if we KNOW what to do, but still cannot do it, usually there is an underlying emotional issue like stress or self esteem or depression that is holding us back from health. If you know what to do but just cant seem to do it, it may be good to find a therapist or coach or supportive mentor 🖤
Agreed this reasons you can be a definite contributor but the main thing is people are also addicted to their life styles and don’t like to change, a lot of people are lazy due to the environment and way life is these days trying to skip steps to gain time back
@mathildapotter2209 and @bradrichardson08
I don’t know why your comments aren’t more visible or pinned. Great points
YOU THAT EMOTION TO DRIVE YOU.
EMOTIONS ARE A UNDERATED STREANGTH INHANCER!
This is a great interview. I admire this guys calm disposition. All that he has discussed I agree with as these are principles I live by. I have gotten lean and just have a touch of fat to get off and I am presently doing his last point hoping to get it off this weekend. I am happy to know I am on the right track and I have been super disciplined at it. I am saving this video. Love ❤it!
The points brought up by Marcus are all really excellent. Thanks for this.
Having such a low body fat percentage, and being able to sustain it for so long, is impressive. However, we should ask whether such an aim is even worthwhile, given that for many guys, having such low body fat starts to adversely effect testosterone levels and overall vitality. That seems like a lot to sacrifice for having an aesthetic edge. Granted, for some men, 8 percent does not negatively effect androgen levels or vigor, but for many it does. I think for most guys, staying between 10 to 13 percent, is far more sustainable. That percentage of body fat will not only preserve hormonal levels, maintain performance, and still keep you looking good as long as you amass a good amount of muscle for your frame, but it allows for some dietary discretion so that you can actually enjoy life.
100%, kills performance long term. 10% is gonna make everyone at the lake feel awkward as it is
@@MarthaSwolert😂
You have to think of this guy as an outlier example with his 8%.
I lift weights and I am inspired by Arnold, but will I copy the way he trained in his prime? Certainly not.
For regular folks, 12% is already a fantastic number and nobody will tell you, hey, why don't you lose a bit of fat?
Yeah, I got to 10% at age 45 (2017) for my wedding. Almost immediately after, the scale started moving upward. Also, I remember being at my in-laws' house around Christmas and everybody else was nice and warm. I was wearing appropriate clothing for that time of year and was freezing. My mother-in-law, a retired nurse, pointed out that it was likely because of how low my bodyfat was. She was spot on. At the end of the day, preserving 12-15% seems more realistic, sutainable and arguably healthier.
That's what I am thinking.
As someone who maintains 7-8 pcnt bodyfat year round I liked the video and agree with most of the suggestions except eating big in the morning and decreasing the size of your meals as the day goes on. I do exactly the opposite and this decreases late night cravings. Food for thought;)
Exactly 💯
I do the same, although as a female I'm no where near 8%😅
@albertgammon118 I have had the same experience. I ate big early and small in the evening through Highschool.
Later my schedule changed and I do like you said the exact opposite and it does help with night time cravings.
As long as your morning meal hits that 3g leucine threshold and put you in an energy surplus.....size doesn't matter.
Marcus & Thomas are beasts! Love both your videos! Great interview! Both impressive guys!
I like the idea of an annual re-focus/goal setting for long term maintenence. I can see the psychological benefits.
Thanks Thomas! You and Marcus make a great combination. Fun to listen to and great, practical advice. Have him on again in the future!
This is why never take any advice from a woman. Shortest route to bankruptcy.
Thank you for introducing to this guest. I have been helped by your videos and especially appreciate the intelligent and focused discussion you had w/Marcus.
I love the idea of doing something exceptionally hard so that when you go back to your goal it's easier, that's genius in every aspect of life.
Marcus is an awesome source for fitness related topics.
Fasting in the morning definitely is my favorite, did a 24 hr fast and feel on weekends it's a perfect way to accelerate fat loss or get back on track after an intensive work week. Then saving most carbs for night to ensure good sleep 💤😴 If going too low on carbs in the evening I feel I sleep badly and wake up 😢
thanks for the word ive trained for 10 years and now im doing cardio every day for one hour amd a half on fast state and im seeing muscle gains im doing a 20 hour window today im looking forward to be shredded
I also think that tracking calories is vital in fighting the hunger craving. I used to assume if I was hungry, I must not have eaten enough, but now I know I've hit my calories, so the hunger is an illusion.
I've never counted calories at all. I lost 30kg and it changed my life completely. Once I became fat adapted, hunger disappeared for me. It was actually a strange feeling, like it was just gone. I also eat a whole avocado a day and lots of healthy fats = zero hunger. None. Ensuring adequate hydration and electrolyte balance (through your food, NOT soft drinks disguised as electrolyte drinks) will also kill sweet cravings and hunger big time. 2-3L a day, before mid arvo, not after. Adequate sleep and hydration will also will lift your metabolism quite substantially. Always eat fiber (greens etc) first, protein second, carbs always last.
I get plateaus on carnivore. I respect this guy for trying it
That being said, he said 100g fiber. I want to know how much gram protein he does to compare
TBH I want to know it all. His macros, fat mass, muscle mass, height. Nosy AF but yeah
Hi Thomas, I really like these Podcast formats. Please keep them coming!
Awesomeness thank you for your service. Great information for self improvement and motivation 💪
Stay hydrated aswell, half the time you feel hungry you're actually a bit dehydrated, just drink a litre of water
Fruits hydrate you much more than water alone ...Carbo"hydrate"
@@travisdags5839 Perhaps but you don't want to eat too much fruit
I drink water with lemon all day
@@sammbaldwin6402😂
😂
I'm really glad I subscribed to both of these men, very informative
I tried lots of differnt eating routines. And, strangely enough, the one that my body responded to most positively was eating only one meal per day, usually at 05.00. Mostly protein-dense sources like meat, cheese, eggs etc., and with quite a bit of fiber (broccoli, onions etc.). Never in a million years would a younger version of me have thought THAT would be the best way to do it.
What was Marcus Filly’s body composition at 7, 10, 14, 18 and 21?
If he were slim in those years then saying it is easy to stay lean would not be the same if some one else was FATTER in the same age brackets.
Genetics play a HUGE role, as does where you started from.
Easier to stay lean if you were born lean and kept that leanest throughout the teenage years and beyond.
Seeing... now is only a snap shot in time - not the 30+ years before.
Exactly....these fitness youtubers give unrealistic expectations...because they don't REALLY understand biology.....They're just "Gimmick Intellectuals".....they present themselves well for a short podcast.....and that's all.....these people are about as smart as the guy at Burning Man who sounds impressive talking about the chemistry of MDMA...BUT THATS ALL they know
Very true. This guy looks like a skinny boy by nature and he has no muscle at all. Such guys can eat whatever they want. If i would eat this much carbs i would become fat like a pig.
I was a chubby teen then I got really fat.
I lost alot of weight got somewhat lean.
Now 10 years later I'm still in shape. It's so hard to stay at my lower bodyfat set point.
U are asbooulety right if u haven't been fat at those ages. U have no idea how hard it is.
Biology determines so much of body composition.
@mickdungeon602 me as well..chubby kid...always had lots of muscle AND easy fat gain...got up to 240 pounds in highschool at 5'5" tall....was always active and able to play sports...but just VERY easy fat gain.
I've managed to maintain about 160 pounds for the last 20 years...but it's SOOO HARD...requires extremely regimented nutrition and daily exercise...
At one point when I first went vegan, I got emaciated and also lost a lot of muscle....went down to 125 pounds....not good.....
But managed to gain back all the muscle and even tho I'm still maybe carrying 10 pounds of extra fat, I have moderately okay muscle definition...I can see a bit of abs when I flex...and I'm not willing to sacrifice health JUST to try and reach a level of body fat which is just not natural for my genetics.
@@mickdungeon602 Genetics does play a huge factor. it does not mean that WE give in or give p, it simply means WE need to work smarter at keeping leaner.
👊💪
The only way to manage body fat is through diet. Your body will always adapt to exercise unless youre doing progressive overload, which becomes impossible with cardio fairly quickly.
Dont believe me? Well i used to be a postman, and I would walk wt least 10 miles a day and once i walked 32km in a single day, i did this 7 days a week. I lost weight in the first year, but then my body got used to it and I started gaining weight again. There are plenty of overweight posties in the UK and they're all walking about 10miles a day.
Yup I walked 30k miles a day for my job and I gained weight easily if I didn't watch what I ate. Your body gets used to cardio very fast. Your body adapts quickly. Cardio or just walking in general will not do it. It's all about what you eat
Good information always
Thank you, Thomas!!! You and Mark inspire with EVERY post! On the way to Disney and taking my homemade deer jerky and tuna pouches as I learned from Thomas!! Rockstars!!🔥🔥🔥🤘🤘🤘😎😎😎
How cool that some people have to be held back from pushing themselves. Most of us are just trying to push ourselves at a small level
**Key Insights from Marcus Filly's Lifestyle and Fitness Practices:**
1. **Walking as Essential Activity**:
- Walking regularly is a fundamental and accessible way to maintain a lean physique and manage body composition. It's not just about counting steps but adopting a mentality of continuous movement.
2. **Intense Weight Training**:
- Prioritizing intense resistance training is crucial for preserving muscle mass, especially when aiming for a low body fat percentage. This helps prevent muscle catabolism and supports a higher metabolic rate.
3. **Cardio for Overall Fitness**:
- Cardiovascular training complements strength training and aids in maintaining a lean body composition. It enhances aerobic capacity, allowing for greater caloric intake while staying lean and supporting overall health.
4. **High Fiber Diet**:
- A diet rich in fiber helps with satiety, controlling calorie intake, and maintaining a healthy digestive system. Marcus suggests aiming for significantly more than the recommended daily intake, with fiber-rich foods like fruits, vegetables, oats, beans, and popcorn.
5. **Mindful Eating and Timing**:
- Avoiding late-night eating can prevent unnecessary calorie consumption. Establishing a consistent cutoff time for eating can help manage hunger and cravings, especially late in the evening.
6. **Intermittent Fasting**:
- Practicing time-restricted eating, particularly by consuming more food earlier in the day and tapering off towards the evening, can align with natural circadian rhythms and support better body composition management.
7. **Flexibility and Seasonal Adaptation**:
- It's beneficial to adjust eating habits and meal timing according to seasonal changes and daily activities, allowing for flexibility rather than adhering to a rigid schedule.
8. **Annual Period of Focused Discipline**:
- Once a year, dedicating time to push for a leaner physique can help reset habits and make maintaining a healthy body composition more manageable. This period should be clearly defined and not prolonged to avoid negative impacts on mental and physical health.
9. **Support and Accountability**:
- Having a support system, such as a coach or close friends and family, is crucial for maintaining discipline and ensuring that fitness and dietary practices remain healthy and sustainable.
I think the evening eating is an individual thing. I am the most hungry 12-17 and after 20 I don't even want any food. No matter if I overeat during day or undereat. I might be hungry but not feel like eating late anyway.
I think the time restriction works because it is easier not eat anything than eating in moderation. This way you have to use your willpower only for a limited time.
I feel like there's something I'm missing with the popcorn hack.
I purchased a bag of compliments popcorn kernels. On the nutrition label it says that just 1/4 cup or 50g contains 190 calories and 39 grams of carbs. And that small amount of kernels really doesn't make THAT much popcorn.
Great video as always🤝🏽 also I believe you meant to put 10pm* for the time chapter for the bedtime. Just a friendly correction. Thanks again for the video and knowledge
Thank You. This Is one of the best well balanced healthful rhythms I have ever heard. It would also be beneficial to include the important Spiritual and social portions. 🌅
you are what you do CONSISTENTLY over a LONG period of time, period. I've always been an 85% guy. I do what I should do about 85% of the time lol. Do I stay fatter than I should? Well yeah. All of my blood parameters are really good, I train 4-5 days a week and work out on the farm on the weekends. So I'm healthy just not lean. Now at 62 I'm trying to bea 90% guy, yep it just takes that much more now to stay reasonably fit. Hormones are a big part of the picture, especially as you get older, and muscle more than anything affects that. So train and train with conviction, just don't go through the motions. Cardio the same way. I switch it up between endurance and HIIT. The very biggest part of the puzzle is DIET. You can't exercise away a bad diet, period!
According to Google, when you do a MISOGI, you do one defining thing every year. Something scary, something hard, something you're proud of. It DEFINES your year.
🤔 liking this Marcus Filly advice. It's really focused on the push.. doesn't have to be everyday just a bit more than normal. Mostly stick to 10 miles a day but sometimes I add another mile or two. Seems to make a difference
I enjoy your podcast format to share information.
Excellent interview awesome
A good and reasoned discussion - helpful and doable. The Misogi Challenge - annual discipline to which you refer from Japanese culture.
I'm not sure about his fiber take but if you feel great than keep doing what you're doing.
Great points, many of these I’ve noticed work well for me too 👍🏻
Popcorn gang
Raises blood sugar.
@@emh8861 eat some protein with it
@ronnieplanter6402 I add either a little olive oil, or coconut oil and some sea salt.
Greg Douecette got me eating popcorn and drinking diet soda.
I use airpop and very lightly spray with coconut oil spray, than sprinkle with bbq flavour seasoning.
Popcorn with nutritional yeast is awesome. Butter n a touch of salt.n pepper too
@thomassslaurer, I really feel like there should be studies on women vs men pushing hard with weights because I feel like men’s hormones can handle the stress more then women. When women stress themselves too much I think we put on weight
Love your podcasts ❤
Not into your diet but the rest is legit. Sprinting helps me drop a couple extra percent. 10% is prob more realistic 8% is extreme long term. Havent seen any athletes maintain that level and improve performance long term. 20 years of S and C, its def easier when your job is in a gym or training facility all day and your on your feet.
Marcus is the man!
@20:46 Really? Is it just me or can anyone else eat hundreds of grams of carbs from popcorn and still feel like they ate nothing?! Lol
Raw popcorn without much salt or any oil is very satiating. Its just corn
Yeah I can lol. Easy.
@@Rackstack234 not for me lol
The popcorn is a bad example
Popcorn works for some people. I have a corn food intolerance but love the taste. The last time I ate popcorn, I woke up and looked 9 months pregnant with bloating and gas. Corn also restricts the absorption of iron for me, making me anemic.
Marcus is natural a scrawny guy who was able to build muscle. That’s his key to being lean. Some are not born like that and can easily gain muscle with weight. If Marcus tried he couldn’t become obese.
What works for Marcus isn’t for everyone. You need to know what you’re starting with.
Exactly! I totally agree 👍
Some mothers diet choices for their kids are pretty shocking, adults have massive mental blanks about it when making food choices for them selves. Just cause ate a salad once isn't going to cancel a decade of eating crap. I do agree with the scrawny able to put on muscle easy though. PS I want to know at what body fat % does it start affecting hormones and energy levels. 8% sounds low...maybe cause we naturally so overweight and inactive.
No The advice is definitely solid. It’s crazy how easy it’s to stay lean by walking 15000+ steps daily. I even started doing some of my walks with extra 10kg. This tip alone is game changer
@@KonnaIRLyep I lost a lot of weight just walking 10k to 15k before even attempting to improve my diet. Was 315 now I'm 237. Now I'm starting to dial in my eating habits and meals.
Most people eat garbage n do nothing all day everyday
This video is gold 🔥
Lentils is great source for fiber/protein
Sorry, can’t go for JUST air popped popcorn, it’s the food/taste equivalent of an unpainted car 🤷🏻♀️ AT LEAST some of that Kernel Season’s shakey-shake powder? Though I know 90% of that powder will fall off the dry kernels. I’d just as well nope out. 🙅🏻♀️
Good vid
I like the idea a bulking during the holidays and using your New Year's resolution to make a better you whatever that is.... Good time to cut
Excellent video 👍
Great👍🏼Started cardio & weights 3mo ago every other day. I cut carbs down, not out, upped protein. Avacodo daily. What a change! Will try more fiber but with care due to IBS.🍿May be it!
Oatmeal is great in homemade protein bars. No food after 7 is golden.
Other types of fiber for sensitive ppl? Beans, apples, pears are no-nos. Air fried veggies like spinach are delich😋 Maybe air fried fruit 'no nos'
Nutritional yeast is a trend lately. What are the real benefits of this?
It also poses a serious risk if you become 🤒…his immune system is probably above average but the lack of fat can be super problematic if you get seriously ill. I used to be 4.5-5 per cent was unhappy AF, and was told if I didn’t up my BF % got sick 🤢, I could possibly die. I started eating more and setting much more healthy sustainable goals that won’t put me at risk.
Popcorn is the same as eating corn. Which is the same as eating grain. And as far as grain goes, there is so much sugary starch compared to veggies. A cup of corn kernels has 50% more sugar than green beans.
And you can eat the cup of green beans in ten seconds. The popcorn lasts much longer so actually helps you feel satiated. It's about caloric density not net calories.
Yeah popcorn is satiating. I’m well past the keto nonsense of starch is evil but the main reason I stopped eating popcorn so much is it’s somewhat hard on the digestive tract
These are great tips! However, per the timestamp at 22:15, I don't think I can go to bed before 10 am every day. As much as I'd like to, I have too much to do to sleep like a lion 20 hours a day.
Thomas is the coolest Tom I know 👍
Lower blood sugar when going to sleep helps with deeper sleep as it promotes growth hormone while sleeping. I do it too and I get better sleep.
I haven't watched entire video yet but agree lift hard AF it burns a TON more calories too. Do deadlifts a few times per week that gets my HR to 165 and am drenched in sweat no way to gain fat and deadlift often.
Thomas, serious question.... i believe the steps in is by far valued. Why is it postal mail carriers are not all shredded? i see so many out of shape mail carriers and i would of thought they of all people would get tens of thousands of steps in 6 days a week.
I water fast for 2 weeks every 3 months (minerals / vitamins / water only). The great thing is (for me at least) after a few days you stop even being hungry. It is easier for me than trying to eat less calories as then I am always hunger. P.S. as long as you don't cheat a little. ( Apparently ghrelin hormone stops being produced at that point). I remember the first time I switched to Keto was the hardest part. After that my body was used to burning fat? I found switching from Keto to water fasting relatively easy.
I would love to get some more popcorn seasoning suggestions
I love salad greens and incorporate them with almost every meal.
I gotta say, these tips sound very similar to what Greg Doucette continually preaches
yep. walking is awesome. i walk 2-2.5 hours a day for the last 4 months. got awesome results while on 7k kJ per day (dropped from 120kg to 95kg, 28% BF to 20%, lost 3kg fat for every 1kg of muslcelost)
Nice product placement! I hadn't heard of Liquid Death so I looked it up.
Waste of money.
@@emh8861 I don't think I'll be buying any but my comment was spot on.
I love to see this videos the only problem is that the information is mostly for mens. I wish we have some information for women sometimes
we have popcorn for a meal once a week usually 9:30ish PM popped with bacon fat and dribbled with butter/salt YUM! a half gallon bowl for me and half that for the hubby. yep that's it, great on the gut health and BMs.
I use PB at nite too good way to
kick in the tryptophan
Furikake for popcorn (Hawai'i tradition) or nutirtional yeast
There's nothing easy about getting under 9% body fat
Aint nothing wrong about getting to 10-12% trying...
Nothing easy at all…closest I ever got was maybe 11, had abs, but couldn’t progress on my lifts. Was down to 1700 calories a day to maintain (5’5” 137 pounds at the time) so makes more sense. Found I could get a lot stronger at around 143 pounds, and can always dip back down in a few weeks if I needed to
I found it easy, but I think weight loss and running became a hyperfixation for me, and that'd be why it seemed so. I actually wound up feeling terrible from staying very low, until I finally was able to gain 50 lbs by force feeding myself
id suggest fixing your attitude or else you will never accomplish anything. The things that are worth it require effort and are not easy. The things that are easy are not good for you. Its easy to lay on the couch and no workout but the effects of doing that are detrimental. Fix your habits and your life will improve. That is simple, doing it day in and day out require discipline. Most people don't have discipline.
@@Matt-lq7gd you could do it but I would argue most shouldn’t…staying in that 10-12 pocket is going to be better for most people health and asthetics wise
My dentist would be really pissed at me if I eat popcorn again.
What was the problem ?
I walk in place while watching UA-cam and I go for 20 min walks after every meal.
Colostrum comes from breast milk, and it is the best food in the world whether it comes from animals or humans.
How’s it taste? My local Amish farm sells it raw from grass fed organic cows. Looks nasty though lol
@@trumpdrago517 if I remember correctly it is sweet
@@trumpdrago517 which farm do you go to? I'm out here too but I'd only get from miller
Thankie Thot Bot
Are you offering?
I have no idea what’s my body fat! I do know I gained some weight! I go walking until I hit 10’000 or more steps! I lift everyday! I’am seeing I’m getting alitte lean! I hit over 10’000 steps walking! Right now I’m over 12’000 ! I do fast ! Between 18 to 24 hr! My first meal was around 11! I eat 4 eggs with Greek yogurt with blueberries! avocado!
!!!!!!!!!!!!!!!!!!
Oh dear not good at all brother
Your body can adjust to walking.
I walk at speed for about 3-4 miles everyday and another 3-4 in my job.
Body is utterly adjusted to it.
Doesn’t effect my weight
Every 3 months take 2 weeks off from weight training to heal all muscles & other things but only 2 weeks. Just walk during that time
Chapter title: "Go to bed before 10am". I think that's one lifestyle tip we can all do! 😆
Popcorn hack - I put white vinegar in a spray bottle and spray the air popped popcorn - then add your salt, nutritional yeast, paprika, cayenne for savory or cinnamon, stevia for sweet 😋
Too many carbs.
Smart pop coach Greg gang 🍿🍿🍿
this is great content, I'm almost through the video, but I ran outta beer and potato chips... brb
You can tie eating restrictions to dental health. I eat two meals, then clean my mouth right after. See Dr. Ellie Phillips here on UA-cam.
My worst eating periods always happen between 1-3 pm never at might .. its like the time my body says i need a nap but i can't so give me some sugar and salty sfuff! If i can make it through the afternoon im usually good lol
You guys should write a song… I’ll help. ‘Every step you take, all the corn you eat…’ 🎶
Love this guy
I've noticed in a lot of Thomas' videos that he uses the word "literal" wrong much of the time, including the title of this video.
After years of watching all these videos I choose to live my life to the fullest . I work out 5 days a week and dont care any more if i put on some weight . I want to enjoy eating all of lifes pleasures . Being super lean has no health benefit what so ever .
Misogi Challenge was the Japanese challenge you referenced. :)
When you walking, your not eatting
peanut butter and dates.....don't try it if you are a food addict like myself. Jar of peanut butter is no problem for me. Thank you for this great channel.
Is interim fasting good for weight loss?
"Go to Bed Before 10am" Whew only stayed up til 7am today. See you all when I wake up at 4pm!
Just joking I know that chapter title is a typo 😆
9:11 why does "the police" come to my mind 😄
"Shockingly Simple Lifestyle" After watching the video, his path is anything BUT simple.
I think you’re conflating simple and easy.
Somebody who reports another person lives in a 200 sq foot apartment makes me think they don't have an accurate ability to measure things
in places like NYC thats common sized
that's square foot not square meters 😅 Retarded imperial units
Lol...200sqft is super small. He probably meant 500
Lmao I caught this too.. if it’s NY however, it is possible
You will see apartments that size in 5the 200s in Europe. In NYC under 400 is very rare , 200 would be an illegal rental someone constructed .