9 Things I’m Doing Differently for Fat Loss This Year (based on what I’ve learned)

1) gut health (collagen,bone broth,colostrum) 2) turn down intensity on some workouts 3) more amino acids 4) larger amount of protein at one time (give it more time to digest) 5) fast less (break fast with larger amounts of protein) 6) don’t mix high amounts of fat and high amounts of carbs in a large meal (ok on small meals) 7) eat more eggs 8) more reishi mushrooms (calming) 9) more rucking (walking wearing weighted backpack)

Low-intensity cardiovascular exercise is a under-utilized tool in the fitness handbag. Even psychologically, being able to "be ok with" a lesser perceived effort -- actively choosing a lesser effort as a matter of strategy and longevity -- goes quite a long way to support a fitness journey. There is a time and a place for Goggins, but when all you have is a hammer, everything looks like a nail.

It’s so liberating not to have to worry about protein timing.

One of your better videos lately. Always good but you know. The high protein part is great news!

Going too intense in workouts can also bring up cortisol and adrenaline. That's not good. I go intense, but I try not to be scared or stressed. I try to laugh and smile even at peak output.

100% with you on the control over junk food on vacation. Don't even need to have it, don't desire it. I want the goodness. May try a fancy drink or whatever, but it's a completely controlled choice. That's the best part of all this... the effortless control over it

Would love a deep dive video on the Randal Cycle and carb vs fat timing.

I’m 72 and currently back down intense workouts 🏋️‍♀️🏋️‍♀️🏋️‍♀️, I love my weight training every other day now ! My off days yoga ,🧘🏻‍♀️Pilate😅I’m never hungry !

Life is about balance, being obsessive about health is neurotic. Be gentle on yourself, and most importantly love yourself.

Thomas your videos have improved a lot over the years 👍