The Most Important NON-NEGOTIABLES for Fat Loss - Researcher Alan Aragon Explains
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- čas přidán 1. 06. 2024
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The Non-Negotiables for Fat Loss
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Timestamps ⏱
0:00 - Intro - The Non-Negotiables for Fat Loss
8:24 - Join Thrive Market Today to get 30% Off Your First Order AND a Free Gift Worth up to $60!
9:33 - Individualize Your Approach
14:39 - Energy Flux (G-Flux)
23:17 - Supplementation
28:20 - Exercise
36:03 - Responsible Cheat Meals
My fat loss journey. Me, 61 years old, was 230 lbs 7 months ago at 5'11". Started OMAD (I eat every day at 6 p.m. with my wife and kids) , started Mountain Biking, stated taking MCT oil, started taking 2,000mg of Niacin per day, 1500 calories per day on average, semi-keto.
My Mountain Bike rides are now 2-3 times a week, 20 - 25 miles per ride, 2,000 feet of climbing, and one 40+ mile ride every month. I do longer less frequent rides, because I need the recovery days, but love the intensity of the 20+ mile rides. I ride in the mornings (8:30 a.m.) while fasted and consume only water and never have an issue with energy/bonking unless I go three hours plus, at which point I bonk HARD! Got to eat something during the 40+ mile rides.
Now I'm 178 lbs, resting heart rate 48 average, I've gained muscle, cholesterol is 132, LDL is 68, HDL is 61 (my family has problems with low levels of HDL, but the Niacin boosted mine from 41), Triglycerides at 82, Cholesterol HDL ratio 2.18, Glucose non-fasting 87. About to start age-group MTB racing, and should eventually be around 168 lbs.
I'm fitter than at any time during my adult life since I was 23 years old, and as healthy as I have ever been. For me, finding these few things and using them in combination has been life-changing, especially the OMAD, which I find easy, some people don't. I wish I had found this stuff out when I was younger, but it's really been an amazing journey for me.
well done !!
great job! super impressive!
What brand niacin did you take? I also have low HDL even though I went from 224lb to 175lb and exercising 5 days a week.
Awesome 👏🏼
WOW!
Thomas is very smart, he revises his old material, not dogmatic about research or nutrition and reaches out to critics of his content , so we get to watch discussions that indeed are beneficial . Enjoying the interview with Alan Aragon already, keep it up .. cheers from Egypt.
I started low carb 5 months ago. Limited my net carbs to about 44 grams per day. Technically not keto but have not had trouble staying in ketosis most of the time. Fast on a 16/8 pattern (mostly) but vary eating window each day according to my schedule for the day. Have occasionally fasted for more than 24 hours. Have been able to increase my exercise time, mostly on the treadmill because of the nasty weather. This has worked well for me. I’ve lost 25 lbs., increased stamina, reduced pain in my joints and improved my sleep. A couple of weeks ago, I felt the need to indulge a bit. Had a scoop of my favorite ice cream at a local parlor. Knocked me out of ketosis for all of 5 hours. Also weighed 1.5 lbs more the next morning. But it also taught me that enjoyment is why I’m on this pilgrimage in the first place. I’m 75 and hope to enjoy another 25+, without unnecessary pain and mental decline.
I just turned 58 over the weekend 🎉 my kids brought me an avocado with a candle in it. Maybe I should back off a little about their food choices. Haha
@@message926 🙏
Sounds like you are a good influence actually
😂
I've lived in Okinawa for over 30 years. Purple potatoes are not a staple of the diet here. They're more like a natural dessert.
Yes, after WW2, 2/3 of the Okinawa diet was purple potatoes but that was because the island was leveled with bombing and the local population was starving. It took a while to build back up their agricultural processes, fishing, and animal populations.
Isn’t it mostly fish and pork?
Great conversation. One thing I don't see discussed often is the idea of a cheat meal not being about "bad" foods, but instead cranking up the volume being eaten. Diets are so much about portion control I imagine I'm not the only one who misses having a super full belly. People usually associate this with overeating cookies or donuts, but I like to plan once a week to overeat a healthy meal (i.e. chicken w/ stir fried veggies til I'm about to burst). So I get the occasional sensation of being VERY full while being able to bounce back quickly the next day. Different cheat strategies should be discussed way more in my opinion to address the psychological impacts of heavily restrictive diets.
that's not a cheat, it's a refeed
Well, I for one don't like to feel stuffed every meal. I generally only eat until stuffed at family functions or out at dinner with people, which for me is fairly rare.
I went to college to become a biologist, but soon realized “science is hard”. So, I switched to psychology where I learned how to give the impression that I know what I’m talking about.
So your still trying to fool people into gaining their unearned trust?
Now you can run for Congress
@@BigNoseDog Yep! 💡👍
@@ThanksAgain Well, I’m still telling jokes.
@@BigNoseDog hes far too overqualified for congress
Looking back through my nutritional reports now and even though i lost 80lbs I’m at a stall now and i see why. This channel is like a classroom for health! Amazing.
61 yo and best body composition of my life: eggs and protein powders have been key along with regular, intense strength training. Lots of info from Thomas has helped. Thanks for this video.
Congratulations. I'm almost as old as you (mid-50's) and am also in the best body comp of my life as well. Better than in my 20's even. I'm also doing well eating eggs and protein powder (and steak, fish, butter etc), and weight training. And ignoring the traditional and misleading advice from previous nutrition experts and their so-called healthy "balanced diet". Agree that these videos have helped a lot.
@@ed-te1fp Awesome. Keep it up.
Alan Aragon is such a throwback to forums 10 yrs ago. Good to see he’s still in the game
What I love about this is that two mature and mutually respectful men are both married and wear their rings as they talk about pressing matters.
Great interaction! Thanks.
Great video, thx Thomas!
Enjoyed this! Thank you!
Good stuff thanks guys!
Great conversation! Very informative
Thomas, one of your best videos and interviews ever. Thank you!!! Bookmarking this one for sure!
Thanks for the timestamps!
Good interview, no BS, straight forward and no fake anecdotal "bro science". Keep up the good work.
Timestamp
0:10 Meat & potatoes. Non-negotiable #1.
Lol thats it?
kyma patates
@ThomasDeLauerOfficial - thanks once again for facilitating this great conversation. You're an exceptionally great host & a master of your craft.
Thank you for this. It has helped me a lot with some things I have been struggling with in this fat loss journey.
great show
Great video!! Speaking of supplements, can you please make a video about the use of berberine for weight loss?
Amazing conversation. A big applause to both.
👍🤩💝I absolutely enjoyed listening to this discussion- terrific info, thank you! 🙏 I’m glad you guys are buddies. I appreciate you. 🙏🤩💝
You really had my attention when the discussion touched on weekly intake. For me this is a critical moving average because my 5-n-2'ish fasting regime does not mesh with a daily parsing of nutrient intake. I look at hours of feeding per week (35-40) and total app-calculated protein intake per kg-body mass (11-12 g/kg/week). This lets me integrate 36-hr and 84-hr fasts in a month without worrying about deficiencies. And 40-hrs of eating brings in a ton of energy and nutrients.
You should have a Health + Wellness Coaching Program with all the knowledge that you have. I would go through it! I'm currently looking for a program and am wondering which one to take. But I wouldn't blink twice if you had a program out there. With all the science of the body behind it, nutrition and exercise and everything!! Dreaming here!
This is very important conversation 👏 👌. Sitting at a desk and being home cooking and moving around.
Great video
Your videos are key in maintaining that obsession for the past 7 years.
My key to get out of keto fatigue is OMAD with dry fasting. It works like a charm.
@Thomas DeLauer, Alan mentions he loves your gym. I'd love to see all your equipment. You could show it and tell us your current practice (sets, reps, rest periods, frequency, etc.). I assume you vary it. Thanks! :)
I really appreciate the nuance
Hello, Mr, Thomas, it's really great to be watching your channel 😀, always great job, Africa,
Easy to understand 🤷♂️👏👏
Any recommendations on taking enzyme supplements, which ones for fats, proteins, and carbs? How would you schedule with eating routine? To remove fibrin and assist absorption and fat loss...
Great interview , awesome information . Thank you. Protein powder doubled in price
Wow this is so valuable. I don't read, "Men's Health", I just watch Tom's channel, it's free
. I'm 62, I'm 5 ft 10, 180-lb, I don't wear glasses, I do 100 high intensity push-ups every other day & I don't let my stomach rule over me like that other guy that eats, "late night snacks" (haha). Watching Toms channel a day keeps the doctors away !
Going to try the Brodin Force: Greek Yogurt + 1 TSP Peanut Butter + Honey + Cacao powder + Blueberries + ChocZero Dark Chocolate Chips (minus the Lakanto Liquid Monkfruit).
Penn Jillette has a somewhat similar recipe involving: blackberries mixed with blueberries + unsweetened cocoa powder + cayenne pepper
Great video guys
All points so helpful n informative
Specially cardio one for me I work 12 hour shift HEALTH CARE ASSISTANT I do around 18000 sets on my day n I’m getting les n lean ❤❤❤❤❤
woah first time ever seeing or hearing alan aragon, always heard his name referecned back in the day while browins the bodybuilding Misc forum
I am a food addict. Even more so since eating a whole food diet and learning how great real good taste. Now its harder than ever. I am an addict.
I love Alan Aragon 👌🏻
Definitely, having an infant full time after being a 51 yr old empty nester for a bit has heightened my “energy flux”.
Alan is so friggin’ awesome. I still have his book “Girth Control”.
I really appreciate that, thank you! And wow, Girth Control goes back almost 17 years!
@@TheAlanAragon This sounds like a great book. I would love to read it. Is it available anywhere?
Great discussion! & yes an interview with an anthropologist would be amazing 🤩
Thanks for a very good discussion 😊😊😊
My everyday cheat meal (or dessert, whatever you want to call it) are my protein shakes. They are so good and so simple, to me it's exact same as ice cream shakes. The two versions that I usually make one out of the two everyday: 1) Sun Warrior's chocolate protein, frozen strawberries and water blended together. 2) Sun Warrior's vanilla protein, cut up pear, water and ice blended together. I know pear is a little more of a cheat, but I have those little bit less often then the strawberries.
Pears are fruits lol they are not cheating haha they are healthy
@@MochaZilla tropical fruits (bigger fruits) have higher levels of fructose than berries. Berries are considered to be more healthy. This is what I meant.
Kirkland greek yogurt + when protein isolate + chia seeds + hemp heart seeds + black berries + cinnamon = amazing tasty healthy lunch or snack.
A pear is a temperate fruit, not tropical. 🙂
@@lf7065 I have misstated (correction was deserved), but still considered as a high fructose fruit when it comes to fruit.
I work in retail, I walk about 15k to 18k steps per day, between 7 to 10 miles . On my days off I walk on my treadmill for an hour, plus I am always cleaning and organizing my house.
Thomas, you mentioned the word deflated. I just told someone that's how I feel a day after working out. I get a great pump using a weight I can only get 12 reps out, then no more than 15 seconds I have to try to get 20 reps if I get 6, I count 15 sec and continue to the 20 mark. I IF, and try to keep my protein up after fasting. I'm a healthy 69 year old considering I was told I have the prostate c word. I've always loved weightlifting and took that with me in the Military. I was big for my weight and height, until my 40's. My goal is to maintain muscle. Any tips? BTW, I ordered from The House of Macadamia after your last video, and they are swamped.
I’m good at always choosing to work out, even when I’m tired. I know I will always feel my best afterwards 😊
What green tea do you take?
The problem with influencers is they give novice fitness people unrealistic expectations. This guy is on TRT and a reasonably high dose at that. He pushes natural status but his levels, which he shared as natty proof, actually during off cycle to fool a lab test would put you into gynecomastia territory and a cut and full physique would be absolutely unattainable at that level of testosterone. Also there’s nothing wrong with healthy carbohydrate consumption. I’m 42 totally natural and maintain 6-8% body fat year round and eat like an athlete, I don’t count carbs but they equate to roughly 40-50% of my 2,500-3k calorie diet. When I was on a medicine that lowered my testosterone to mid 400’s I wasn’t able regardless of diet tweaks to maintain low body fat levels and had problem areas, now that my Natual testosterone levels are over 800 I maintain a cut physique easily, back to my point of Thomas claiming he has 300 testosterone levels. I do fast and use it as a way to push hormones and growth hormone naturally as well as longevity bio markers.
What can I do about daily stomach GAS? Been tryna do everything right...ground flax seed, natural yogurt, blueberries, yams, lots of fiber (veggies), low carb, whole foods...never had problem til now. What foods will help rebuild my gut biome. I also drink kombucha tea and a shot of ACV...so...?
Love it
Is monk fruit sugar okay in coffee
The most important part of fat loss is when you stop losing fat. Every obese person has successfully lost fat, and there is always negative health impacts, which is not important, if people are dropping fat at a much reduced interval. People need to know how to restore muscle or even gain more after the diet without increasing or increasing bodyfat percentage a lot. The other important thing is increasing metabolism before the diet. I don't get why so many people are saying things everybody knows, nobody says what so few know. Is it a financial thing, to keep people coming back, even though it's ruining their health. Higher volume training for fat loss, if you have stopped losing weight at the end of your diet, eat the same, but drop volume and increase intensity gradually and you will gain muscle, when muscle growth slows, and dropping more volume and increasing more intensity and you still aren't growing muscle start eating a little more.
Can I get the benefit of EGCG from Green Tea of Decaf Green Tea?
Regarding keto vs low carb non keto. You probably want to be either below 50g and keto or at 150 g. The 50-150 gram is tuff for the body because glucgenesis will be much higher in this span. It’s not just theoretical (I’m a geek biochemist) but weight loss studies support the fact that 50-150 g is a difficult zone to he in.
Would be interested to know the timings of those carbs. I mean dr Atkins had a great insight but not strict enough to make adherence easy. I mean, I find it easy to be "keto diet" around the dinner and a lot harder with bits of carbs during the day. There is sometimes a the post dinner snack desire and that will be resolved with old cheese and or dried sausage.
Loved the eggs bit...;-)
For Alan, and other chocolate lovers. Chocolade pudding with whipped cream is a favorite of mine. The contrast of the bitterness of choco and the sweet creaminess is my joy and I cleaned it up from the standard version. Using gelatin instead of starch, less sugar, more cacao, and some whey. result: two pieces and your stuffed and happily satiated without after dinner dip.
Recipe please. Exact amcounts & how you make.
Yup
@@eshea3621
new
1000mL whole milk
10gr sugar
80gr cacao
"pinch" salt
60gr whey (choco flavour sweetened )
22gr gelatin (powder)
bring 500ml milk to boil.
mix the sugar cacau whey salt in 300ml cold milk to a smooth fluid.
soak the gelating in 200ml cold milk
ad the 300ml mix to boiling milk and keep mixing bring to a boil again.
take of the fire,and mix in the 200ml gelatin to a smooth fluid.
pour in the form you want. let it cool down, refrigerate.
If it sticks to the form when casting.heat up the outside.
@@canadianboymike8747 Yup what?
@@eshea3621 precise enough?
I like this guy.
I had the pleasure to work for Jeff Volek (then PhD student) and Dr. Kraemer at Penn State as a undergrad lab assistant 😌💪
What is Tom on ? TRT ?
Don't put a single bad calorie in your body.
The future version of you will thank you.
You are what you eat
Not same glycogen being Keto , but we’re flexible on switching glucose and fat for fuel.
Hey 👋 I have ice cream right before I fast that’s my treat
Eggs aren't bad. They are expensive though. Last week there was a guy down the street who didn't go to the Source for a ring for his girlfriend. He went to Wegmans for eggs to propose.
Thats a nice bromance you guys have there. Maybe you two could do some kind of survival series and hunt for your food. Seriously
He keeps referencing meeting our protein needs - how do we know what our protein intake should be?
Short lesson learned :
Be more active and try to hit calorie deficit with that as you more active !
Having lost 26 pounds doing ADF and at my …goal weight my gall bladder has kicked up, my cholesterol is high and I wonder that I’m now skinny fat Standard medical advice for a creaky gall bladder is to not fast & eat six small meals a day. Yeah. Nah. Not doing that. Apparently longer fasts over 24 hours are the answer??
As I get older, fat loss is less important, I just need the muscle. My logic is based on the observations in the obesity paradox.
Too bad Thrive Market doesn't accept ebt food stamps like safeway does😢
Angel, Yes, to eat very well in the US, you have to be middle + income A few of the CZcamsrs have gone to Walmart and Aldi to film 'Hauls', which might help you I've found that as long as you aren't spending cash on junk food, choosing cotton diapers, breast feeding to avoid expensive formula, skipping coffee and sodas, then affording clean protein and SOME organic produce is doable You have to master OMAD and go Carnivore (mostly) to make it all work, tho. But as it turns out, Clean Carnivore and KetoVore is a VERY healthy way of existing - ask the Hadza who find a way to exist without protein shakes, Chai Lattes, and Keto Desserts
Skip all the sketch Franken Foods aka - Keto Snacks like Cheese Crisps because they're just too expensive And skip all nuts and seeds as well
Focus on chicken thighs and wings, skirt steak and ground 80/30 beef, WildPlanet tuna, eggs, Redmond Salt, avocado or coconut oil, blocks of cheddar, some fermented foods like sauerkraut, and what ever produce is in season, thus the cheapest or use coupons for frozen broccoli and cauliflower You really don't NEED the packaged crap that Thrive sells - they are over priced Luxury Foods
czcams.com/video/on8d5Bti7h0/video.html
czcams.com/video/4LBv2KPxJGg/video.html
I feel the same about misfit market
After watching this, I feel like I need to hit arms harder...;)
🔥🔥🔥
Are cheat meals still a good idea for someone who has lost lots of weight eating clean keto but has been addicted to junk food, has got rid of their metabolic syndrome and pre-diabetes? Just seems like a sure-fire way to hit the slippery slope and go back to a life of misery, no matter how well intentioned and 'mentally strong' someone thinks they are. Is it worth it?
I just smashed a Zinger stacker box (Pepsi Max) after my 20hr fast... Feelssssss great
I’m older, I use your stuff, and I’m better conditioned. Rotfl! I’m just kidding. Your information is always stellar.
Calories in/out is a poor model. It doesn’t account for insulin response, the mechanism for fat storage. I lost weight very well on a high calorie diet with little to zero excercise because 70% of my calories were from fat AND I drastically restricted carbohydrates.
How about the other pillar of exogenous testosterone?
I dont do indulgent food. It's either food or it's not. If not, I don't eat it. Appreciate not everyone can do that in their lifestyle but I'm not eating anything I don't consider 'real food'
👍👍👍
I wish Thomas would upload these as a podcast! I usually listen to these when I’m out walking my dog, but the CZcams will pause when I lock my phone
Or
Please let me know if anyone has found a way to listen to CZcams when phone locked?
Please direct me if anyone knows he has a current active podcast
From a longevity stand point, anyone with a sedentary job or life needs 30 mins a day of low intensity cardio focus solely on heart rate control.
Ok what did I miss why are eggs bad
nothing, they were being smarmy towards all the old-timers who still think egg yolk cholesterol affects blood cholesterol
Classic.
My man, your biceps look like they're bigger than ever. Did you make any changes to make that happen?
Been injecting canola oil before important shoots.
Hahah seriously though it’s a wide angle shot so they prob look bigger
@@ThomasDeLauerOfficial use olive oil , much better Thomas lol
3:13
okinavians mostly vegan diet + no rice at all. rarly fish. A lot of sweet potato. also they were poor so calorie deficit. Now they are same as every other jspan people in longevity because civilization come with macdonalds.
Healthier "cheat"- avacado/cocao powder/sweetener hand mixed into mousse 😮
I add cream cheese but YES! This is the golden ticket!
❤️💖❤️💖❤️🙏❤️💖❤️💖❤️
Haha 400mg of caffeine would destroy my sleep. I need to keep it around 200mg or less. Cacao Theobromine has been shown to give the same benefits as caffeine with a shorter half life and no addictive affects
Wow did NOT know that. Trying to quit caffeine, thanks man
@Elizabeth Carlson you got it! I love cacao. I feel its superior to caffeine. Pair it with a good b vitamin complex and thatll help even more so
@@Xactreplica .
Easy for Thomas to infer all obese coaches or maybe all obese people are stupid would be wrong. I understand how he feels about his gym coach, I felt the same in the past, yet have meet many people with beyond genius level IQ and some really incredible doctors and scientist who are unfortunately obese. For whatever reason, they are were they are. It is what it is. Many reasons in the background. Tall, short, obese, skinny fat, skinny has nothing to do with a person's level of intelligence to be able to direct others, instruct others or development concept we can't even imagine. YES, obesity is a sign there is an issue, be it emotional, physical, environmental,....till we live with them, we have no clue and shouldn't judge. Some of the absolute best strength coaches are considered obese. Same with every worlds strongest man competitors! Guarantee Brian Shaw could teach Thomas many things about lifting and gym class. Russian, Bulgarian, European powerlifters and strongman, many over the years considered obese. Many guys who teach others to reach a 700 lb bench cannot bench 700 lbs themselves, doesn't mean they don't have the knowledge to teach others to be better. First time I saw Louie Simmons, I was a stupid adult who was too quick to judge. Later learned he is one of the gods in strength training. Be quick to love and help, slow to judge.
18:07 - Hunter gatherers walk on average 4 to 6 miles per day, every day. Your average gym goer isn't doing that much exercise. If you go to the gym for an hour, 3 times a week, you're less active than a hunter gatherer. Great video nonetheless!
Walking quietly and cautiously for hunting for a few hours each day isn't a workout by any means, but it does contribute to longevity. But the average HunterGatherer ALSO sprints, bends and stretches to clean a kill or harvest the tubers she's found, which mimics yoga a little. Plus, he pushes and pulls carcasses around and probably hauls water Not to mention, doesn't own a microwave or washing machine so she is busy with NEAT all day long, unlike modern civilizations
@@KJB0001 you've furthered my point, thank you
And wasn’t always lucky to eat a meal that provides a massive caloric intake every single day. Lots of fiber.
If you hunt whitetail or fish steelhead/salmon with me, you'd better be in damn good shape or you won't keep up..
❤❤❤❤❤
I read nutrient timing 18 years ago while I was bored working at a GNC...Liked it so much I actually bought it....
Man I love natto.
Video in short impose a small calorie deficit to lose weight.
Listen to Alan's cheat vs Thomas' cheat 😂😂😂... Thomas doesn't cheat guys!!! My guru 🎉🎉🎉
Aldi's 80-90% dark chocolate for me takes care of my sweet tooth most days. Num num