Thomas DeLauer is a fitness coach and keto diet and intermittent fasting advocate, with a YouTube channel that has over three million subscribers. He’s also written several books about fitness, including his latest, Intermittent Fasting Made Easy: Next-level Hacks to Supercharge Fat Loss, Boost Energy, and Build Muscle.

What you'll learn from this episode:

  • How intermittent fasting can help you maintain a caloric deficit by shrinking the window of time in which you are consuming calories, and why you should always break your fast with lean protein. 

  • Eat with the sun—why eating with your circadian rhythms appears to be the most effective method of time-restricted eating. 

  • Which stressors help reduce inflammation, bring mental clarity, induce autophagy, and make you stronger—also, the importance of not overstressing your body, and how your body adapts to a stressor, so you need to switch it up from time to time. 

  • How adding MCT oil to your diet can provide the benefit of ketones without actually having to eat a keto diet!

  • Thomas’ cyclical approach to diet—why he feels best when he cycles in and out of keto, in and out of fasting, and also alternates when his feeding window is. 

  • And so much more!

Resources from this episode:

Intermittent Fasting Made Easy: Next-Level Hacks to Supercharge Fat Loss, Boost Energy, and Build Muscle by Thomas DeLauer | Amazon

Thomas DeLauer | Website

Thomas DeLauer | Instagram 

Thomas DeLauer | Website

Thomas DeLauer | Facebook

Thomas DeLauer | YouTube

Fasting Promotes the Expression of SIRT1, an NAD+ -Dependent Protein Deacetylase, via Activation of PPARalpha in Mice | PubMed

Blue Zone | Wikipedia

The Effects of Overeating Nuts | Livestrong

Myth Buster: How Your Healthy Nut Habit Might Be Making You Fat | Prevention

Beneficial Effects of Early Time-Restricted Feeding on Metabolic Diseases: Importance of Aligning Food Habits with the Circadian Clock | PMC

Calorie Restriction with or without Time-Restricted Eating in Weight Loss | The New England Journal of Medicine

Randomized Controlled Trial for Time-Restricted Eating in Healthy Volunteers without Obesity | Nature Communications

An fMRI Investigation into the Effects of Ketogenic Medium-Chain Triglycerides on Cognitive Function in Elderly Adults: A Pilot Study | PMC

FOXO3 Is the #1 Lifespan Improver – But It Hurts a Lot | Thomas DeLauer

How Can Glycogen Be Replenished on a Low-Carb Diet? | Livestrong

Continuous Glucose Monitoring Pros and Cons | Verywell Health

Epigenetics | Wikipedia

Ice Bath Benefits: Research, Tips, and More | Healthline

Rucking for Exercise Can Boost Strength, Stamina, and Power | Healthline

Kifaru International

Drink Lemon Water with Every Meal (Especially at Night) | Thomas DeLauer

Lemon Juice, But Not Tea, Reduces the Glycemic Response to Bread in Healthy Volunteers: A Randomized Crossover Trial | PubMed

7 Science-Based Benefits of MCT Oil | Healthline

The Dos and Don'ts of Counting Calories | WebMD

Buy Vegan & Gluten-Free Donuts | Karma Baker

Pink Pepper

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The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

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