carbs and proteing I would say. This is the only part of the video I disagree. One would need carbs and protein to build up muscle during deep sleep. When it is at its max ability.
I find this to be the best approach as well. Especially if you intermittently fast. I do this with walking in the AM and lifting weights in the evening. Lost 14 lbs of fat gained 3lbs of muscle in 4 months.
What time do you eat your carbs and what time do you sleep? I stopped lo carb when I started strength training and suffered with mind fog, weight gain and bloat for months. I've completely reduced my carbs for the past couple weeks. Trainin 4l3-5 times a week (not stopped entirely) but my sleep has gone to sh*t.
I’ve been in the (working) fitness industry for 30 years and you are by far the most interesting, informative person I follow. All your research and knowledge is amazing and valuable, thank you!
This was too complicated. I do like how you get into details but I think more people would benefit if this video was just the big picture moments. And you probably have already made a short on that because you are awesome.
The way Ive been doing is the bulk of my calories at night. Carb backloading/cycling type approach around training. Cortisol in the morning is likely to cause fat storage. Thats why its good to keep meals light until training/mid day. Working out mid day gives the stimulus to use night time calories towards your goals. Carbs and protein after training.
Hi Thomas, I am a big fan of your channel and really enjoy watching you talk about nutrients and workouts. Can you please do a video on female muscle building? I looked though your previous videos and found one 2 years ago. So any new literature coming out you wanna share with us?
ThanksThomas I can relate for one thing my food does not digest well overnight so I find it more beneficial to finish dinner early like before 5pm.I also do not get hungry early morning so I exercise first.
What about for those who are less active due to not working because of mobility issues? Are there any tips and advice for that? My main exercise is water aerobics which is in an evening after dinner time. I'd love to hear your views on this if possible
I don't know about anyone else but this is hard to swallow (no pun intended!). Everyone who does TRF knows that skipping breakfast and having a huge dinner is so much easier mentally than the other way around! Cooking and enjoying that huge early evening meal is soooo relaxing. If I had to get home from work and just sit there twiddling my thumbs, sipping herbal tea, I'd lose my mind!!
I agree. I like toughing it out in the morning/mid-day (not very hard any more) and enjoy a limited eating window in the afternoon and evening. I also feel like a sleep better after a big supper, though many experts say that's not the case.
I prefer eating my largest meal at lunch and having my largest servings of carbs at breakfast and lunch. That seems to keep my energy level and I sleep better at night.
Nice advice, but many of us spent years learning to skip breakfast and even lunch (until mid-afternoon) and it works MUCH better for my schedule. Trying to eat mid-morning and even exercise beforehand would be much harder for my schedule. Plus I like the delayed gratification.
Unless you have diabetes or pre-diabetes, it's pretty silly to wear a glucose monitor. If you're healthy blood sugar-wise this is not something to obsess about.
For a general population situation this is super useful and logical, but I think there could be special cases. 1 someone keen on gaining mass 2. Someone with a chronically elevated cortisol: carbs during and after a heavy workout help in mitigating that going up futher more.
Agree with everything Tom said here, but there is a time and place for eating carbs straight after a workout, and that is when you are going to do another workout the same day. Protein soon after a workout doesn't matter at all, but carbs do if you are going to workout again. E.g. a morning run and an evening gym or boxing session. You then want to replace your glycogen quickly. However, this is for people who are not trying to lose fat. If you are trying to lose fat you need to follow a very different eating protocol to someone who is not.
I wake up at 6 am. I work out at 8/9 am. Fasted I get home and eat around 10/11 Have my carbs so quark with fruits and oats etc. Maybe some chicken. Sounds good I assume?
This is a gamechanger. To be honest, the only thing i can do when i do when i wake up is go for a walk. Not usually hungry in the morning anyway, but to roll out of bed for a walk in the park i can definitely do. Been doing this for last couple of weeks now and noticed figure getting slightly leaner (along side strength of course) but ive had great results from it before too.
I thought this was common knowledge, I listen to some other doctors and dietitians, and I came to the conclusion that our stomachs are stronger in the morning and that was the best time to eat most of your calories if not all of them, been doing it for almost 4 years now, ate a lot of garbage, but because I was on dialysis on the first shift I always eight in the morning right after it ended and then never again later doing OMAD ...... now that I have had a transplant, I still eat OMAD but ultra high-quality foods and still retained the same eating schedule, I was able to get off insulin completely during my dialysis years, and I'm doing real well now even post-transplant, just hoping to get off the prednisone and insulin - BTW my Mom does the same thing and she's 71 and still going very strong - as far as I am concerned, I found this to work for me: absolutely no snacking unless sugar is low, 1-2 meal(s) is probably the max you should eat in a day, macronutrient/calories intake obviously reliant on degree of physical activity, don't eat too early in the morning when the stomach is weaker and definitely at least 4 hours before or no eating/exercise before your scheduled sleeping time, if needed you can drink maybe half a cup of water right before you hit the bed or before you brush your teeth; I found a good time is around 10-11 AM, which also happens to be the same time fast food restaurants start serving that gut-wrecking lunch menu, no coincidence (sorry for the super huge message)
I work late, therefore after about 7-8 hours of sleep, I wake up around noon. Does my body respond chemically anytime I wake up, considering that to be "morning". Please clarify this. Thank you!
When it comes to individuals who are insulin resistant (women who have PCOS) would this methodology work best or intermittent fasting? I appreciate all your videos & educational material but it’s sometimes confusing to determine what is best to try.
I wonder if there's a correlation to how active these people were during the day as opposed to late in the day and evenings. I'm mostly active in the evening hence I eat more at night and barely eat anything most of the day but a smoothie and/or some nuts
Just eat when you're hungry. Our ancestors didn't have food schedules. They ate when they were hungry. If they woke up hungry they'd have breakfast. If they didn't they went on about their day then if they got hungry during the afternoon they'd eat. Simple.
Very important and useful information. But I have the problem. If I train in the morning, I will be very hungry after that, so I need to eat after the workout. But I work much better when I fast, and feel much calmer during the day. When I fast since the morning though the day I have another problem: overeating at night and sleep issues. I just decided to choose by chance if I fast or train in the morning… and change the routine from day to day… This is probably the best way for me. I recently started to train mostly in a fasted state, but maybe I should not take so much efforts on that, and just preferably train in the fasted state, but not always, just train when I want.
Thomas, first phorm sold me their ignition (glucose) to take with protein shake. Your thoughts on this? I'm sure it's essentially a carb. Thanks in advance youve helped me alot shed my last bit of fat.
Wow, Thomas, that's some awesome information about how to increase protein uptake for the First High Protein Meal/Shake Post Fasted-Workout to break your fast and Maximize Protein Synthesis...! Adding electrolytes (salt), Omega 3's, including a good carb source to spike insulin/mTOR, and waiting to drink coffee until after the workout to increase protein uptake by up to 66%... awesome info on how to maximize that FIRST post-workout protein intake... But having tried it for the first time just this morning, it wasn't too long before I found myself facing a dilemma - most of us aren't just ingesting protein once after our workout, as that simply wouldn't satisfy the protein requirement for the muscle growth or maintenance we're seeking. Most individuals looking to build muscle have like 3 - 5 high protein meals/drinks after our fasted morning workout (depending on our bodyweight, and muscle building goals). So, is there a benefit, or perhaps a downside, to using the same Optimizing Protein Synthesis combination with every high protein meal specifically on workout days to maximize Protein Synthesis/Utilization, especially if we're doing like a 36/12 fasting protocol....? I did the Protein Synthesis recipe this morning, and an hour later I felt so good, I went and worked out a 2nd time and did my entire routine all over again. After about 3 hours it was time to have another protein shake for another 50g of protein, and I didn't know if I should go ahead and add the electrolytes, the Omega 3's, the Maltodextrose (25g) and a second cup of coffee, but the only downside I could see was possibly having too many carbs, but being a workout day, and seeing how the spike in insulin also produces an elevated level of mTOR, which essentially tells the body to "start building muscle", I figured it was probably a good thing, so I did the whole combination a 2nd time.. Later on, for my 3rd and 4th high-protein meal/shake, I found myself facing the same question again - should I take the entire Muscle Protein Synthesis Maximizing Recipe with each high-protein meal/shake, or are there diminishing benefits the farther you get away from the workout? Or is there something to be avoided like the accumulation of salt, or the accumulation of carbohydrates that indicate one should limit the use of the "Muscle Protein Synthesis Maximizing Recipe" to only that first one or two Post-Fasted-State Workout High Protein Meal/Shake(s)... and not take the Salt/Carb/Omega 3/Coffee combination for the following 2-4 high protein meals/shakes during one's "eating window"...? Now that I'm aware that these additional items maximize Protein Synthesis after muscles have been stimulated with a good workout, it seems kind of hard to resist not including them on workout days every time I have a high protein meal/shake, in order to Maximize Muscle Growth... Any additional insights or advice regarding whether to limit this "Protein Synthesis Optimizing Combination" of ingredients on workout days (especially if doing multiple workouts, as I did today), would be greatly appreciated... Love your videos and the awesome information and insights you always provide...! ;-)
I was prediabetic and asked my doctor about wearing the CGM device. He said unless people are diabetic, the CGM is good to follow up with blood glucose. But if you are not diabetic, wearing it may cause psychological effects as you constantly obsessed looking at the reading. I must agree on that because I see people at gym, at the swimming pool constantly watching their device, sometimes I see them get panic in the middle of their workout over the results from their watch. These people look fine to me, they are athletic, muscular and healthy. I check my blglucose twice a day pricking my finger. I do more when I am in doubt, or after eating out of my diet. You definitely feel something when your body act unusual. It always send you signals. Again if you're not diabetic or having some serious health issues, the CGM causes you anxiety, obsession to make your brain constantly focus on it. It cause more harm than good in my opinion. Just like having a smart phone permanently in your pocket to follow-up on Media like am right now, most the time and daily. Not a good thing but we all do if it's always available. The tech is helpful and convenient not without paying unnecessary price.
Agreed. I do the same as yoy and check my glucose the old fashioned way and when i feel odd, i check it. Funny thing is that sometimes when i feel odd and check it, its totally fine. Usually my glucose never goes above 130 after eating almost always 115-120 after eating, even if i eat fruit and a few sweets. But i always eat protein and fat first. Thats helpful
I could use it like that any way and accept the inevitable intrisinct addiction effect. In any case, it's my own obsession. I'm obsessed anyway for some thing all the time in my life. It is like addiction addiction and if CGM would take a place of my addiction then it would so much better than for example smoking, sugar, alcohol or stock market gazing or live betting. I also really want to know the truth behind that glucose change and once or twice in a day makes me in very bad state of mind because I just don't know about the major thing in my life I would like to know. But I would quit it after I know how it changes because then there is no point any more. Just like morning keto and glucose value. I know them already. I'm on 33 grams protein water fast and they are 4.0 to 5.0 for keto and 3.9-4.2 for glucose. But when I'll break my fasting I would like to have better resolution for my knowledge base how different food affect and where is the limit where keto is fully gone(correlating to glucose perspecive) and from other direction how fast it really can be get in to some very slight level. It is really incredible tool to gather response info.
Your first mistake was listening to your doctor. Know thyself. If you don't have an issue with obsession or anxiety...your doctors opinion matters even less. It's EXTREMELY important to know how foods affect your glocose. Your comment about people "looking fine and healthy to you" is a major part of the problem. Looking healthy does not mean you ARE metabolically healthy. I'd recommend taking your health into your own hands and stop relying on a medical system that answers every medical question with a medication.
Yeah, you've discussed being most insulin sensitive after a workout, making it a GOOD time to consume a bolus of lean protein, to make best use of it. What about that?
the thing is it's much more psychologically easy to wait and eat most at night, much harder to eat in the morning and then fast or eat less and less throughout the day
Yes they break a fast because they still have ingredients in them. It’s not just about calories. Diets sodas and other diet things are worse than the regular. Anything but water breaks a fast. Unless you’re dry fasting.
Can you PLEASE do a video on how to use and get info from a SIGNOS CGM pleeeeease!!!?!?!? PLEASE!??!?!? I would love to get one of these to acquire info, but I need to know how to use it the most effective way for weight loss benefits. I am currently unemployed so I cannot waste money or time right now! THANKS! 😁😍
Notes for viewers : Breakfast - Bulletproof Coffee. (Black Coffee with some fat) Coffee has anti-estrogenic properties. Has extremely high cognitive and neuro protective properties. In conjunction with a fat it has a steady fall of energy, not a spike or crash. (90 minutes after waking up so you don’t spike cortisol) - Fast for first 5 hours of day (growth hormone increases by 2000% after fasting for amount of time) Lunch : about 6 eggs (Greek yogurt) - Snack on dark chocolate and Brazil nuts - Zinc and selenium increase testosterone - Himalayan Pink Salt in water to balance electrolytes - Dinner - Complex carbs like sweet potatoes and ground beef ~~~~~~~~ Not in video : HONEY. Eat 4 tsp of honey Eating fat before bed
Hey Thomas, I've started eating my high-fat meals in the morning. I work out at noon, then eat my high carb meal after. However, I always find myself sluggish and lethargic until I get to my high carb meal. Any idea why?
Hi Thmas, I hope you well, you said dont eat too early when you wake up…but is it ok if i drink bone broth first thing first in the morning when i wake up
Always love the content Thomas. Now we know that we should not eat right after a workout, but what about taking a cold shower right after a workout. Does it stop fat burning?
What bothers me about these studies is how "time" seems only applied to active persons in a traditional 9 to 5 schedule. How, if at all, would results be different for persons who have different sleep/work/activity schedules? I'm highly suspicious that alleged circadian rhythm "advantages" may be more tied to individuals and their activity/sleep schedules and less to the actual clock.
"The Absolute Best Time to Eat for Fat Loss".. I am fat like most people. Even after loosing 15 kg (BMI now 31). I chose high fat carnivore / OMAD. And in my case. If I eat earlier then 15:30 I have trouble falling a sleep (Bedtime around 23:00).... If I eat my meal at 17:30 my sleep gets better. So that is probably the best time for..Me.
Knowing what you do about the differences among sugars, rapidly digestible starch, slowly digestible starch, resistent starch, fibers, etc., why would you persist in making blanket statements about consuming "carbs"?
@@ThomasDeLauerOfficial So they're better off with a "dumbed down" version? How are they supposed to reconcile this with your other important video about five "carbs" that you make sure to eat on a regular basis (assuming that they even get to see that one)?
OK...here's what I generally do. In the morning, I get up, take my thyroid meds, and get on the mountain bike and ride for about 5 miles. I stop at a Starbucks and have my iced coffee (no crap in it) and do my daily puzzle., then ride 6-7 miles back home. I wait about an hour or so before I eat what I think is a decent breakfast (eggs, some pork, and avocado).
Since you are in the board of advisors in SIGNOS, you should advice them to get ahead their competition and start acknowledging that there are potential users all over the world that are already using a CGM, so introducing a plan for them (access to the app with no CGM provided by signos) will be a bright idea.
Question: I asked a “intermittent fasting coach” on tik tok if the fast could start at 2 pm for 16 hours instead of fasting later and skipping breakfast? He said NO, period. Ur the best and I trust what you say, my schedule is better suited for a 2 pm start to 6 am…what does it matter when the 16 hours is? HELP
What if you do saunas for 20 minutes right after your workout and then drink your protein+carbs shakes? Will that be a better option or I will have to wait for another 30 minutes after a sauna bath? Thanks for sharing and we always learn new things from you.
Its OK saying exercise or work out early in the day then wait a couple of hours before eating your largest meal of the day, with most people this will not be possible with having to go to work
So this doesn't square very well with daily fasting, does it? If you stop eating at 6 pm, and need to eat a lot of your calories at breakfast, and also want to stop eating by, say, 6 p.m. then you better get eating breakfast by 8 or so. For me, I'd have to start eating around 7 am simply to have time to cook or make something and eat the bulk of calories for breakfast. I think there's a good place for fasting for 24 or 36 hours a few times a month though, but not a daily fast of more than about 12-13 hours. (again, for me and my schedule, you do you, of course).
@@ThomasDeLauerOfficial I don’t eat until about 2:00 or 3:00 every day. I’m on Ozempic and I’m not even hungry until then. Everyone who preaches intermittent fasting says you should have as small as window for eating as you can like 2:00pm to 8:00pm
if we are doing a 30-40 min fasted cardio on my 15th-16th hour of fasting should we take whey protein immediately after the cardio is done or should we wait another 30min and then have the protein
I noticed it took a week or maybe two for my body to learn to use the additional carbs I introduced a couple months ago (fibrous carbs, mostly, around 3 pm most days). Glucose would be a bit higher the next morning at first - maybe 98 vs 88 how it used to be. Eventually it got back to normal, maybe even a little better! Point being, give your body some time when making changes before deciding what might work for you. Long time follower, still always engaged in your stuff, Thomas. Learned so much! Thank you.
Hi, Thomas, and thank you for all you do - I've been following you for a couple of years now. I've had a recent health issue and wonder if you have any thoughts. I'm 57, permanent keto - just feel healthy on it - and walk 5 miles daily. I also fast almost daily - usually 17-7. I've suddenly developed a relatively severe allergic reaction to any concentrated protein as my first meal. I can eat the same foods in the afternoon without issue. I have figured out, through trial and error, that if I limit the protein to, say, one egg and eat it with something else - say a slice of carbonaut - that I'm okay. My question is, do you think I should add anything such as a supplement to aid in my protein absorption? I want to still be able to fast, limit carbs, and be as healthy as possible. Thanks so much!!
Ok, and if I train everyday in the morning - at about 6:00 am? My last meal is the day before at about 4 p.m I eat breakfast about an hour after the training, What should I eat then - carbs of fat? :)
You mentioned HR being up during exercise (something I think everyone is aware of). Would it be safe to assume that if your HR is back to resting baseline, then fat-burning would also be, and it would be a appropriate time to eat?
Rule #1 Dont eat before bed Protien, Fats OR Carbs.....So what about taking a casein shake 30 minutes or so before bed as seems to be a common recommendation?
Um.. 1 thing bothering me tho.. There are 2 type of ppl that feel better and FULLER for longer depending what they eat. Fat or carbs what one are u? I feel more full with fats, carbs might do, but don't last for me, then are opposite ppl. I say eat what u feel like u get full for longer anyway! You don't wanna be hungry to binge eat right? We all are different and everything is specific to ur body! I might like his vids and stuff, but I more likely say MissFitandNerdy is the MOST trustworthy CZcamsr that helped me. I just love when these CZcamsrs pull out real science pages and stuff, and even test themselves. I'm stupid tho derp, so I'm no nerd 🤪 😅
This doesn't work for me. I get very hungry in the afternoon and at night so I need to eat ~3 hours before sleeping or I can't sleep. I'm not hungry in the morning / early afternoon so I can fast during that time. I'm pretty lean with a good amount of muscle mass
Ive been using Lumen metabolism device has been a great way to show you what your burning before and after meals and what you need to adjust. Now i wake up in a 85% fat burn every morning just by tweaking the times. Everyone is going to be different, no one size fits all.
I have to say I completely got lost with this one. It seemed like I was hearing him talk out of both sides of his mouth, so to speak. If the best time to eat carbs is in the morning, but I also work out in the morning, but I can’t eat right after I work out, and I can’t eat right when I wake up, When am I supposed to start eating??? Sounds to me like I’m supposed to eat brunch and work out at noon. That’s not gonna work. Either that, or, I wake up at 3am work out at 5 am and eat breakfast at 7am…. Yeeesh
Carbs before bed = more serotonin and less cortisol and better sleep . I do this year around and stay ripped .
carbs and proteing I would say. This is the only part of the video I disagree.
One would need carbs and protein to build up muscle during deep sleep. When it is at its max ability.
I find this to be the best approach as well. Especially if you intermittently fast. I do this with walking in the AM and lifting weights in the evening. Lost 14 lbs of fat gained 3lbs of muscle in 4 months.
What time do you eat your carbs and what time do you sleep? I stopped lo carb when I started strength training and suffered with mind fog, weight gain and bloat for months. I've completely reduced my carbs for the past couple weeks. Trainin 4l3-5 times a week (not stopped entirely) but my sleep has gone to sh*t.
I’ve been in the (working) fitness industry for 30 years and you are by far the most interesting, informative person I follow. All your research and knowledge is amazing and valuable, thank you!
Eatting smaller meals in the morning and bigger at dinner always was best for me
It would be awesome to include timing advice for shift workers.
This was too complicated. I do like how you get into details but I think more people would benefit if this video was just the big picture moments. And you probably have already made a short on that because you are awesome.
This video confirmed some self research I’ve been looking into to understand balancing weight and dieting. Great video!
The way Ive been doing is the bulk of my calories at night. Carb backloading/cycling type approach around training. Cortisol in the morning is likely to cause fat storage. Thats why its good to keep meals light until training/mid day. Working out mid day gives the stimulus to use night time calories towards your goals. Carbs and protein after training.
U can eat whenever u want. Overal calories are king and decider.
So freaking helpful. You’ve been on a roll the past few months
🤯🤯🤯 I have been doing it all wrong! I have been eating right after my work out! Thank you so much for explaining every thing so clearly 🙏👌
So good information, I had to watch it twice! Thanks Thomas, you’re awesome!
8
waiting to eat after a workout is a game-changer. I am going to swap my shower with my shake and do longer cooldowns/finishers in the gym.
Best time to eat is when you’re hungry!!! And stop when you aren’t hungry anymore. Meaning don’t eat until you’re over full.
Hi Thomas, I am a big fan of your channel and really enjoy watching you talk about nutrients and workouts. Can you please do a video on female muscle building? I looked though your previous videos and found one 2 years ago. So any new literature coming out you wanna share with us?
ThanksThomas I can relate for one thing my food does not digest well overnight so I find it more beneficial to finish dinner early like before 5pm.I also do not get hungry early morning so I exercise first.
What about for those who are less active due to not working because of mobility issues? Are there any tips and advice for that? My main exercise is water aerobics which is in an evening after dinner time. I'd love to hear your views on this if possible
Great question!!
I don't know about anyone else but this is hard to swallow (no pun intended!). Everyone who does TRF knows that skipping breakfast and having a huge dinner is so much easier mentally than the other way around! Cooking and enjoying that huge early evening meal is soooo relaxing. If I had to get home from work and just sit there twiddling my thumbs, sipping herbal tea, I'd lose my mind!!
I agree. I like toughing it out in the morning/mid-day (not very hard any more) and enjoy a limited eating window in the afternoon and evening. I also feel like a sleep better after a big supper, though many experts say that's not the case.
The best diet or way healthy way of life is one you can adhere to long term. Keeping doing what keeps you happy and healthy
I’m against eating until some work has been done
Ugh, same for me. I'd much rather skip breakfast and have a nice dinner
I prefer eating my largest meal at lunch and having my largest servings of carbs at breakfast and lunch. That seems to keep my energy level and I sleep better at night.
Nice advice, but many of us spent years learning to skip breakfast and even lunch (until mid-afternoon) and it works MUCH better for my schedule. Trying to eat mid-morning and even exercise beforehand would be much harder for my schedule. Plus I like the delayed gratification.
Unless you have diabetes or pre-diabetes, it's pretty silly to wear a glucose monitor. If you're healthy blood sugar-wise this is not something to obsess about.
For a general population situation this is super useful and logical, but I think there could be special cases.
1 someone keen on gaining mass
2. Someone with a chronically elevated cortisol: carbs during and after a heavy workout help in mitigating that going up futher more.
Agree with everything Tom said here, but there is a time and place for eating carbs straight after a workout, and that is when you are going to do another workout the same day.
Protein soon after a workout doesn't matter at all, but carbs do if you are going to workout again. E.g. a morning run and an evening gym or boxing session. You then want to replace your glycogen quickly.
However, this is for people who are not trying to lose fat. If you are trying to lose fat you need to follow a very different eating protocol to someone who is not.
I wake up at 6 am. I work out at 8/9 am. Fasted
I get home and eat around 10/11
Have my carbs so quark with fruits and oats etc. Maybe some chicken. Sounds good I assume?
This is a gamechanger. To be honest, the only thing i can do when i do when i wake up is go for a walk. Not usually hungry in the morning anyway, but to roll out of bed for a walk in the park i can definitely do. Been doing this for last couple of weeks now and noticed figure getting slightly leaner (along side strength of course) but ive had great results from it before too.
More calories in the morning is really frustrating when the heavy calorie stuff is all lunch/dinner. There aren't any pizza places open for breakfast.
I just love my ketomad huge meal when i get home...gives me something to look forwards yo during the day.
Wow that’s great imformation Thomas I’m feeling relieved I can re work my eating life style due to night shift schedule 👍
I thought this was common knowledge, I listen to some other doctors and dietitians, and I came to the conclusion that our stomachs are stronger in the morning and that was the best time to eat most of your calories if not all of them, been doing it for almost 4 years now, ate a lot of garbage, but because I was on dialysis on the first shift I always eight in the morning right after it ended and then never again later doing OMAD ...... now that I have had a transplant, I still eat OMAD but ultra high-quality foods and still retained the same eating schedule, I was able to get off insulin completely during my dialysis years, and I'm doing real well now even post-transplant, just hoping to get off the prednisone and insulin - BTW my Mom does the same thing and she's 71 and still going very strong - as far as I am concerned, I found this to work for me: absolutely no snacking unless sugar is low, 1-2 meal(s) is probably the max you should eat in a day, macronutrient/calories intake obviously reliant on degree of physical activity, don't eat too early in the morning when the stomach is weaker and definitely at least 4 hours before or no eating/exercise before your scheduled sleeping time, if needed you can drink maybe half a cup of water right before you hit the bed or before you brush your teeth; I found a good time is around 10-11 AM, which also happens to be the same time fast food restaurants start serving that gut-wrecking lunch menu, no coincidence (sorry for the super huge message)
Interesting observation about when to start eating & when fast food restaurants open!!
Thanks for gathering all this information and presenting to us!
I work late, therefore after about 7-8 hours of sleep, I wake up around noon. Does my body respond chemically anytime I wake up, considering that to be "morning". Please clarify this. Thank you!
When it comes to individuals who are insulin resistant (women who have PCOS) would this methodology work best or intermittent fasting? I appreciate all your videos & educational material but it’s sometimes confusing to determine what is best to try.
I wonder if there's a correlation to how active these people were during the day as opposed to late in the day and evenings. I'm mostly active in the evening hence I eat more at night and barely eat anything most of the day but a smoothie and/or some nuts
Was wondering the same thing
Excellent and informative video !
Just eat when you're hungry. Our ancestors didn't have food schedules. They ate when they were hungry. If they woke up hungry they'd have breakfast. If they didn't they went on about their day then if they got hungry during the afternoon they'd eat. Simple.
Great info on best time to eat. Also Love the production of the video...Very well produced and sharp video...Movie quality!❤💯
Very important and useful information. But I have the problem. If I train in the morning, I will be very hungry after that, so I need to eat after the workout. But I work much better when I fast, and feel much calmer during the day. When I fast since the morning though the day I have another problem: overeating at night and sleep issues. I just decided to choose by chance if I fast or train in the morning… and change the routine from day to day… This is probably the best way for me. I recently started to train mostly in a fasted state, but maybe I should not take so much efforts on that, and just preferably train in the fasted state, but not always, just train when I want.
So detailed, not too many on yt do that, i just need a "food coach" to calculate the calories i consume per day
Love this video Thomas.
Thomas, first phorm sold me their ignition (glucose) to take with protein shake. Your thoughts on this? I'm sure it's essentially a carb. Thanks in advance youve helped me alot shed my last bit of fat.
That’s fantastic info, thanks!
Wow, Thomas, that's some awesome information about how to increase protein uptake for the First High Protein Meal/Shake Post Fasted-Workout to break your fast and Maximize Protein Synthesis...!
Adding electrolytes (salt), Omega 3's, including a good carb source to spike insulin/mTOR, and waiting to drink coffee until after the workout to increase protein uptake by up to 66%... awesome info on how to maximize that FIRST post-workout protein intake...
But having tried it for the first time just this morning, it wasn't too long before I found myself facing a dilemma -
most of us aren't just ingesting protein once after our workout, as that simply wouldn't satisfy the protein requirement for the muscle growth or maintenance we're seeking. Most individuals looking to build muscle have like 3 - 5 high protein meals/drinks after our fasted morning workout (depending on our bodyweight, and muscle building goals).
So, is there a benefit, or perhaps a downside, to using the same Optimizing Protein Synthesis combination with every high protein meal specifically on workout days to maximize Protein Synthesis/Utilization, especially if we're doing like a 36/12 fasting protocol....?
I did the Protein Synthesis recipe this morning, and an hour later I felt so good, I went and worked out a 2nd time and did my entire routine all over again. After about 3 hours it was time to have another protein shake for another 50g of protein, and I didn't know if I should go ahead and add the electrolytes, the Omega 3's, the Maltodextrose (25g) and a second cup of coffee, but the only downside I could see was possibly having too many carbs, but being a workout day, and seeing how the spike in insulin also produces an elevated level of mTOR, which essentially tells the body to "start building muscle", I figured it was probably a good thing, so I did the whole combination a 2nd time..
Later on, for my 3rd and 4th high-protein meal/shake, I found myself facing the same question again - should I take the entire Muscle Protein Synthesis Maximizing Recipe with each high-protein meal/shake, or are there diminishing benefits the farther you get away from the workout? Or is there something to be avoided like the accumulation of salt, or the accumulation of carbohydrates that indicate one should limit the use of the "Muscle Protein Synthesis Maximizing Recipe" to only that first one or two Post-Fasted-State Workout High Protein Meal/Shake(s)... and not take the Salt/Carb/Omega 3/Coffee combination for the following 2-4 high protein meals/shakes during one's "eating window"...?
Now that I'm aware that these additional items maximize Protein Synthesis after muscles have been stimulated with a good workout, it seems kind of hard to resist not including them on workout days every time I have a high protein meal/shake, in order to Maximize Muscle Growth...
Any additional insights or advice regarding whether to limit this "Protein Synthesis Optimizing Combination" of ingredients on workout days (especially if doing multiple workouts, as I did today), would be greatly appreciated...
Love your videos and the awesome information and insights you always provide...! ;-)
I was prediabetic and asked my doctor about wearing the CGM device. He said unless people are diabetic, the CGM is good to follow up with blood glucose. But if you are not diabetic, wearing it may cause psychological effects as you constantly obsessed looking at the reading. I must agree on that because I see people at gym, at the swimming pool constantly watching their device, sometimes I see them get panic in the middle of their workout over the results from their watch. These people look fine to me, they are athletic, muscular and healthy. I check my blglucose twice a day pricking my finger. I do more when I am in doubt, or after eating out of my diet. You definitely feel something when your body act unusual. It always send you signals. Again if you're not diabetic or having some serious health issues, the CGM causes you anxiety, obsession to make your brain constantly focus on it. It cause more harm than good in my opinion. Just like having a smart phone permanently in your pocket to follow-up on Media like am right now, most the time and daily. Not a good thing but we all do if it's always available. The tech is helpful and convenient not without paying unnecessary price.
Agreed. I do the same as yoy and check my glucose the old fashioned way and when i feel odd, i check it.
Funny thing is that sometimes when i feel odd and check it, its totally fine. Usually my glucose never goes above 130 after eating almost always 115-120 after eating, even if i eat fruit and a few sweets.
But i always eat protein and fat first. Thats helpful
Your first mistake is listening to a doctor. They call it 'practicing' medicine for a reason.
I could use it like that any way and accept the inevitable intrisinct addiction effect. In any case, it's my own obsession. I'm obsessed anyway for some thing all the time in my life. It is like addiction addiction and if CGM would take a place of my addiction then it would so much better than for example smoking, sugar, alcohol or stock market gazing or live betting. I also really want to know the truth behind that glucose change and once or twice in a day makes me in very bad state of mind because I just don't know about the major thing in my life I would like to know. But I would quit it after I know how it changes because then there is no point any more. Just like morning keto and glucose value. I know them already. I'm on 33 grams protein water fast and they are 4.0 to 5.0 for keto and 3.9-4.2 for glucose. But when I'll break my fasting I would like to have better resolution for my knowledge base how different food affect and where is the limit where keto is fully gone(correlating to glucose perspecive) and from other direction how fast it really can be get in to some very slight level. It is really incredible tool to gather response info.
So true!
Your first mistake was listening to your doctor. Know thyself. If you don't have an issue with obsession or anxiety...your doctors opinion matters even less. It's EXTREMELY important to know how foods affect your glocose. Your comment about people "looking fine and healthy to you" is a major part of the problem. Looking healthy does not mean you ARE metabolically healthy. I'd recommend taking your health into your own hands and stop relying on a medical system that answers every medical question with a medication.
Yeah, you've discussed being most insulin sensitive after a workout, making it a GOOD time to consume a bolus of lean protein, to make best use of it. What about that?
the thing is it's much more psychologically easy to wait and eat most at night, much harder to eat in the morning and then fast or eat less and less throughout the day
That's where high protein and fat helps
It's tough trying to plan a day starting at 4am while fasting and trying to do fasted workouts. But if I can get something down I know it will benefit
Do a video of diet drinks like mountain dew zero. Do they break a fast, negative effects, etc.
Yes they break a fast because they still have ingredients in them. It’s not just about calories. Diets sodas and other diet things are worse than the regular. Anything but water breaks a fast. Unless you’re dry fasting.
Can you PLEASE do a video on how to use and get info from a SIGNOS CGM pleeeeease!!!?!?!? PLEASE!??!?!? I would love to get one of these to acquire info, but I need to know how to use it the most effective way for weight loss benefits. I am currently unemployed so I cannot waste money or time right now! THANKS! 😁😍
Notes for viewers :
Breakfast - Bulletproof Coffee. (Black Coffee with some fat) Coffee has anti-estrogenic properties. Has extremely high cognitive and neuro protective properties. In conjunction with a fat it has a steady fall of energy, not a spike or crash. (90 minutes after waking up so you don’t spike cortisol)
- Fast for first 5 hours of day (growth hormone increases by 2000% after fasting for amount of time)
Lunch : about 6 eggs (Greek yogurt)
- Snack on dark chocolate and Brazil nuts
- Zinc and selenium increase testosterone
- Himalayan Pink Salt in water to balance electrolytes
- Dinner - Complex carbs like sweet potatoes and ground beef
~~~~~~~~
Not in video :
HONEY. Eat 4 tsp of honey
Eating fat before bed
What about protein shakes after workout? Would those also interfere with fat burning benefits post workouts?
Hey Thomas, I've started eating my high-fat meals in the morning. I work out at noon, then eat my high carb meal after. However, I always find myself sluggish and lethargic until I get to my high carb meal. Any idea why?
🙏 valuable content !
Hi Thmas, I hope you well, you said dont eat too early when you wake up…but is it ok if i drink bone broth first thing first in the morning when i wake up
Always love the content Thomas. Now we know that we should not eat right after a workout, but what about taking a cold shower right after a workout. Does it stop fat burning?
What bothers me about these studies is how "time" seems only applied to active persons in a traditional 9 to 5 schedule. How, if at all, would results be different for persons who have different sleep/work/activity schedules? I'm highly suspicious that alleged circadian rhythm "advantages" may be more tied to individuals and their activity/sleep schedules and less to the actual clock.
Amazing! Have you got a video stating for example 100 bad habits to avoid and doing quick rundowns? Would benefit everyone
hes got 2400 videos so i guess there will be a few amongst them that will help
@spongebobsquaretits totally agree with you all of them are useful, are you an active subscriber?
I can't sleep with a full stomach. Big dinners just don't work for me. My best sleep is when I sleep fasted.
What time of day to eat when you do O.M.A.D ?
"The Absolute Best Time to Eat for Fat Loss".. I am fat like most people. Even after loosing 15 kg (BMI now 31). I chose high fat carnivore / OMAD. And in my case. If I eat earlier then 15:30 I have trouble falling a sleep (Bedtime around 23:00).... If I eat my meal at 17:30 my sleep gets better. So that is probably the best time for..Me.
So if I wake up and lift weights for an hour while on an 18/6 fasting and KETO schedule, when is it best to eat for fat loss? Thanks
When you’re hungry.
Knowing what you do about the differences among sugars, rapidly digestible starch, slowly digestible starch, resistent starch, fibers, etc., why would you persist in making blanket statements about consuming "carbs"?
Because not everyone has time for 30 minute nuanced videos.
@@ThomasDeLauerOfficial So they're better off with a "dumbed down" version? How are they supposed to reconcile this with your other important video about five "carbs" that you make sure to eat on a regular basis (assuming that they even get to see that one)?
Thanks for providing fresh material for Bart Kay to deconstruct.
OK...here's what I generally do. In the morning, I get up, take my thyroid meds, and get on the mountain bike and ride for about 5 miles. I stop at a Starbucks and have my iced coffee (no crap in it) and do my daily puzzle., then ride 6-7 miles back home. I wait about an hour or so before I eat what I think is a decent breakfast (eggs, some pork, and avocado).
Since you are in the board of advisors in SIGNOS, you should advice them to get ahead their competition and start acknowledging that there are potential users all over the world that are already using a CGM, so introducing a plan for them (access to the app with no CGM provided by signos) will be a bright idea.
Just so you know… outside the US CGMs cost way less than what you are use to pay for them and are easier to get (no prescription needed in most cases)
For the part after your workout…. What if you are doing strict carnivore? Ok to eat after the workout?
Awesome. Thanks
Me watching this while I eat a huge platter of meat, veggies, cheese and eggs right after my workout 😮
I like this approach. Nutrient dense foods following activity!
Can you talk about the correlation between grains processed carbs and back pain
Question: I asked a “intermittent fasting coach” on tik tok if the fast could start at 2 pm for 16 hours instead of fasting later and skipping breakfast? He said NO, period. Ur the best and I trust what you say, my schedule is better suited for a 2 pm start to 6 am…what does it matter when the 16 hours is? HELP
Never mind, I should have watched the video first 😂
Anytime, not just everyday!🤗
And what about those are fasting until 13-14 pm every day??
What if you do saunas for 20 minutes right after your workout and then drink your protein+carbs shakes? Will that be a better option or I will have to wait for another 30 minutes after a sauna bath?
Thanks for sharing and we always learn new things from you.
Its OK saying exercise or work out early in the day then wait a couple of hours before eating your largest meal of the day, with most people this will not be possible with having to go to work
So this doesn't square very well with daily fasting, does it? If you stop eating at 6 pm, and need to eat a lot of your calories at breakfast, and also want to stop eating by, say, 6 p.m. then you better get eating breakfast by 8 or so. For me, I'd have to start eating around 7 am simply to have time to cook or make something and eat the bulk of calories for breakfast. I think there's a good place for fasting for 24 or 36 hours a few times a month though, but not a daily fast of more than about 12-13 hours. (again, for me and my schedule, you do you, of course).
Im incorporating pre and prebiotics, dim, berberine, and a multi. Is there a primetime for things like this, Lost 20lb.s last month btw thank you.
So the old school morning fasted hiit and wait for an hour before post workout meal still stands and gives great results
Please interview Dr. Stacy Sims!!
Could this be affected by the time restricted eating Dr Rhonda Patrick talks about?
There goes all the teaching and preaching about intermittent fasting
Um no. You’re not supposed to fast every day, man.
@@ThomasDeLauerOfficial I don’t eat until about 2:00 or 3:00 every day. I’m on Ozempic and I’m not even hungry until then. Everyone who preaches intermittent fasting says you should have as small as window for eating as you can like 2:00pm to 8:00pm
if we are doing a 30-40 min fasted cardio on my 15th-16th hour of fasting should we take whey protein immediately after the cardio is done or should we wait another 30min and then have the protein
I noticed it took a week or maybe two for my body to learn to use the additional carbs I introduced a couple months ago (fibrous carbs, mostly, around 3 pm most days). Glucose would be a bit higher the next morning at first - maybe 98 vs 88 how it used to be. Eventually it got back to normal, maybe even a little better! Point being, give your body some time when making changes before deciding what might work for you.
Long time follower, still always engaged in your stuff, Thomas. Learned so much! Thank you.
This is a no go. As an I.F, I don't eat till noon and stop at 8 p.m.
This video was just what I needed! Thank you
Does this rule still hold true if your lifting/ flinty cardio at 10pm at night?
What about feeling wired at night because your most of your calories earlier in the day
Hi, Thomas, and thank you for all you do - I've been following you for a couple of years now. I've had a recent health issue and wonder if you have any thoughts. I'm 57, permanent keto - just feel healthy on it - and walk 5 miles daily. I also fast almost daily - usually 17-7. I've suddenly developed a relatively severe allergic reaction to any concentrated protein as my first meal. I can eat the same foods in the afternoon without issue. I have figured out, through trial and error, that if I limit the protein to, say, one egg and eat it with something else - say a slice of carbonaut - that I'm okay. My question is, do you think I should add anything such as a supplement to aid in my protein absorption? I want to still be able to fast, limit carbs, and be as healthy as possible. Thanks so much!!
Barbra O’Neil said the same in one of her seminars over a year ago!
Thank you so much.
Ok, and if I train everyday in the morning - at about 6:00 am?
My last meal is the day before at about 4 p.m
I eat breakfast about an hour after the training,
What should I eat then - carbs of fat?
:)
You mentioned HR being up during exercise (something I think everyone is aware of). Would it be safe to assume that if your HR is back to resting baseline, then fat-burning would also be, and it would be a appropriate time to eat?
Rule #1 Dont eat before bed Protien, Fats OR Carbs.....So what about taking a casein shake 30 minutes or so before bed as seems to be a common recommendation?
Im so hungry in the morning and cant wait a single minute after waking up.can that be a problem?
Um.. 1 thing bothering me tho.. There are 2 type of ppl that feel better and FULLER for longer depending what they eat. Fat or carbs what one are u? I feel more full with fats, carbs might do, but don't last for me, then are opposite ppl. I say eat what u feel like u get full for longer anyway! You don't wanna be hungry to binge eat right? We all are different and everything is specific to ur body! I might like his vids and stuff, but I more likely say MissFitandNerdy is the MOST trustworthy CZcamsr that helped me. I just love when these CZcamsrs pull out real science pages and stuff, and even test themselves. I'm stupid tho derp, so I'm no nerd 🤪 😅
Premium content right here 👌🏿
This timing information is perfect timing !?
I am a paddler..three times a week..evenings we train...so does this still hold true? Eat carbs in the morning?
This doesn't work for me. I get very hungry in the afternoon and at night so I need to eat ~3 hours before sleeping or I can't sleep. I'm not hungry in the morning / early afternoon so I can fast during that time. I'm pretty lean with a good amount of muscle mass
Ive been using Lumen metabolism device has been a great way to show you what your burning before and after meals and what you need to adjust. Now i wake up in a 85% fat burn every morning just by tweaking the times. Everyone is going to be different, no one size fits all.
"Gone are the days where just what we eat matters" say you are, hmm? 🐸
Thomas, please interview Thomas Seyfried
so it means if you want to bulk up eat late as much as possible!
what if you fast and skip breakfast....do the same rules apply? your first meal isn't in the morning but do the genes still work that way?
I have to say I completely got lost with this one. It seemed like I was hearing him talk out of both sides of his mouth, so to speak. If the best time to eat carbs is in the morning, but I also work out in the morning, but I can’t eat right after I work out, and I can’t eat right when I wake up, When am I supposed to start eating??? Sounds to me like I’m supposed to eat brunch and work out at noon. That’s not gonna work. Either that, or, I wake up at 3am work out at 5 am and eat breakfast at 7am…. Yeeesh