The Most Effective Strategies for Fat Loss & Autophagy | Fasting, HIIT, Protein Intake

Intermittent fasting for the win, baby! Lost 110 pounds doing it!

Thomas is 100% right. I've found mastery over my body through ITTf 16:8 (not always perfectly 16:8 but roughly) 3-4 X per week, lower carbs and added sugars, cardio and weights 5-6 X week. And higher protein intake, about 100-150 g/day via food only no powders. It's truly amazing, I'm 49 and the spare tire I've had in some form since I was a teenager is disappearing. I'm lighter and fitter than I've been in 40 years, down 50 lbs from my peak at 235-240. I love the food I eat. And I'm proud of how I've been able to find the formula that fixed my body composition and health. I'm off the diabetes train and looking in the mirror is amazing. Thank you Thomas. You, and a couple other YT diet and health gurus, have been tremendous guides in figuring out how to get well. P.s. - ive been able to build significant muscle on this program, too. No joke, 49 years old and I my arms, chest, abs, legs, back, shoulders have more mass and definition than ive ever had. All with just a few dumbells and and $130 flat bench.

Thomas' health advice helped me alot during the pandemic. However, as a middle aged man who's belatedly trying to build up muscle mass and isn't overweight (perhaps a bit of extra fat from a bulking diet), I think that many would appreciate his views on how to bulk up and cut during the first two or three years of a body/strength training program with progressive overload, especially for those with ectomorph body type. Much of his advice is great for thinning down or maintaining a healthy body, but I'm not sure whether I would be able to build up anywhere close to my muscular potential using his principles without more specific guidance.

0:14: 🍽 The optimal structure of intermittent fasting is the one that works best for the individual, and it should not be used as a crutch but as a tool for mastery. 5:17: ⚡ Exercise is a major driver of autophagy, with different types of autophagy occurring at varying levels based on fasting, exercise, and caloric restriction. 10:17: 🔥 Keeping track of insulin levels, energy flux, and adequate diet breaks are important for fat loss and muscle preservation. 15:22: 💡 The speaker discusses the importance of properly reintroducing calories after a period of calorie restriction and the concept of G flux in increasing metabolic rate without gaining weight. 19:48: 🤔 The speaker discusses the conflicting views on the importance of protein and caloric restriction for health and longevity. 28:36: 💪 High intensity interval training for fat loss should focus on short intervals of maximum intensity followed by adequate recovery. 29:41: 🏋‍♂ Interval training and Tabata training are effective for fat loss and overall fitness. 34:29: 🍫 The speaker shares some recovery workout tips and suggests satisfying sweet tooth cravings with dark chocolate. 39:11: ✅ The speaker discusses the benefits of rotating different vegetables and sources of fiber to help with bloating issues and small intestinal bacterial overgrowth (SIBO). Recap by Tammy AI

The only thing that worked for me from being morbid to have six pack, to long term health, productivity, and cured several other things that I had after tried all the different diets that exists is the warrior diet, or rather saying, Evening Intermittent Fasting 20-4. And I will do it forever, but remember, what worked for me, might not work for you, try and fail with different diets until you find something that helps you in feeling better overall. Best

I find OMAD or 2MAD very easy to implement both with regards to fat loss and building muscle. OMAD = 1 hour window of eating. 2MAD = 5 hour window of eating. Whichever approach you take ( whatever it is ) it has to work for YOU. Thank you for uploading and sharing.

I don't care what all the research says because I have become the fittest and healthiest version of me when I started IF.

My email newsletter gets you up to date research and practical diet tips plus discounts on products, as a thank you for joining my newsletter here is a FREE Intermittent Fasting Meal Plan (downloadable): https://thomasdelauer.lpages.co/fastandfeast/ or a FREE Keto Meal Plan (downloadable): https://thomasdelauer.lpages.co/real-person-keto/

This is one of the best videos about Carlos’s and nutrition that I’ve even watched

Been trying to gain weight and keep the weight on that I'm at. But I love how I feel fasting. And feeling the strength I have to not need food. I force myself to eat sometimes. I've been pretty healthy for a long time. But since discovering Thomas my health has went to another level! He's the G.O.A.T!