Thomas DeLauer’s Targeted Keto & Fasting Exercise Tips

Thomas DeLauer’s Targeted Keto & Fasting Exercise Tips


but I’ve definitely found that when I train fasted it’s it’s changed my body like people often ask me like what’s one tip that you can give like one tip and it’s always my one tip to anyone keto intermittent faster whatever or not is trained in a fasted state like I get the most metabolic response when I train in a fasted state to the point now where I think I’m so fat adapted enough that I actually feel sluggish when I train in a non fastest state my body just feels out of whack it’s kind of like sometimes to a detriment right because it’s sometimes like I actually feel a little bit sluggish after I eat anything it’s like my body just prefers to be in that really clean fat adaptation state but there’s also so much cool science [Music] dear friends welcome back we’re in Los Angeles here with my buddy Thomas de Lauer and we’re gonna talk all about training facet training hypertrophy fat loss Thomas you’ve been in the fitness industry for a long time now right I mean 20 years so you know a lot about different strategies I mean you’ve followed primarily like intermittent fasting and ketosis is kind of your bread and butter but your carb cycle as well would you say yeah I wouldn’t necessarily call it carb cycling but I mean I do more what I would call a targeted ketogenic we’re like I apply carbs at specific times but like carb cycling I see a little bit more I was like having one specific day with carbs maybe that’s movie that’s incorrect but that’s how I always see carb cycling so I play with carbs I go through phases so I go through you know phases where I’ll be able to more ketogenic and phases where I focus on just a low glycemic carbs and kind of mess around with it I’m gonna point now or just like have fun with it that’s awesome and so when would you do like more of a ketogenic style phase like it because are you still doing figure shoots and photo shoots and things like that or not really unless it’s associated with my own my personal brand you know then I will but you know I’m not doing a whole lot in the way of magazine shoots anymore they call me every now and then sometimes it’s fun to do it just just for kicks and just to get some game footage and stuff like that it’s always fun to bring my team behind the scenes and might be able to get some cool footage for that but I would usually use a ketogenic diet when I predominantly am like needing very high levels of a cognitive function so if I know that I’m going through a sprint in my business where I need to be able to handle stress a little bit more like going through acquisitions or anything like that like I will go keto just because I feel like I I feel like I handle stress better when I’m – I just feel like I’m less jumpy less reactive that’s just my perception but also like if I’m doing more in the way of like endurance work some more in the way of aerobic work if I know that I’m gonna be training for a half marathon or anything like that I’ll definitely shift into more of a keto phase where I’m strict keto but if I’m doing something where I’m just trying to maintain a specific look where I’m trying to stay lean that’s when I’ll get a more targeted keto where I’ll just apply Aikido for the most part add carbs as a kind of a back loading system after I worked out just to maintain glycogen a little bit more and stay full but so many different ways that I go about it Thomas that’s amazing you know one of the things that I’ve found with people there’s so many questions about carb cycling like how much carbs should I have in the post-workout window based upon like exercise intensity duration how fit they are do you have any general rules or recommendations for people if they’ve been keto for a while they’re fatted opted but they want to start hitting the weights a little bit harder maybe about how much carbs they should have and timing of those yeah totally so I mean I do want to kind of lead off with the fact that like the whole well you notice the protein protein synthesis stays elevated for a good 24 hours after a good workout like this whole the whole anabolic window with like 30 minutes it’s not that much more extreme at first 30 minutes to 60 minutes than it is even 12 hours later so like you have so many other enzymatic processes that are going on that are putting you in that quote-unquote anabolic stage as long as the workout was hard enough to actually elicit that response so it’s not as important but what does happen after a workout is of course your insulin sensitivity so if you are going to consume some carbs it is a good time because you have a higher likelihood of them actually just getting shuttled in the glycogen versus you know big burn immediately so it’s a little bit safer there but you know I’m a big fan of sort of that you’re familiar with like the sodium gated channels and how like certain channels that will open with with the fructose certain generals will open with glucose and a little bit of salt and all that stuff so that’s kind of how I play with targeted keto is like a small amount of fructose like 15 grams of fructose 1520 grams of glucose and a little bit of salt to make sure that it’s basically like making my own healthy Gatorade and really for lack of a better term right it’s awesome it’s so that’s something I’ll do know when we really do that on my most intense workouts because I think my body is so fat adapted that I’m in a pretty glycogen sparing state you know as you know from your research to is that like when you’re on a ketogenic diet your body becomes very efficient at storing glycogen it actually gets doesn’t it needs less of it because you start using fat for your lower intensity activity that you ordinarily might use some of your glycogen for so it’s like preserves it pretty well so I don’t feel like I need to read load a ton of glycogen mm-hmm amazing so with that workout or that recipe that glucose salt fructose make sure that you were talking about would that be after a hit workout or more hypertrophy based training or power training yeah that’s a good question so it all depends on what my goals are at that point in time so like right now I don’t do a ton of hypertrophy training so it’s usually for me it’s recovery after more of a hit workout but if I’m in more of a hypertrophy mode that’s a great time to back load because of course you actually allow that’s you know that you allow that process to actually occur it actually potentially help you build more muscle you know you’re kind of flipping that switch you know we know that spiking your insulin little bit is going to activate that or pathway a little bit more – which is very anabolic so if you couple that with the right calories you couple that with the right timing then of course you give yourself a recipe to build some muscle yeah amazing now what about cardio for fat loss for like yeah well first of all do you believe in targeted fat loss I know some people are like dude I just kind of get this little bit of belly fat off like is there any specific ways that you found for targeted fat loss because there are some creams out there there’s like some gels or thermogenic based what would you say to them yeah it’s the gels and the creams I’m a little bit sketched on I don’t know if those really really work there’s only been one real study that I actually found actually what am i guys my team Matt found it and was like finding that there’s a correlation with spot reduction a win associated with specific kinds of fasting I can’t remember the study specifically so I linked to it down in the description when we find it sure but it’s I just remember from about a year ago I was like that was like the one link we could find with like spot reduction was like when in an intermittent fasting state there were some studies that showed like specifically with leg fat like it was able to burn more fat when they actually exercised specifically their legs versus like an arm or domitor when they were in a fasted state interest so that’s about my degree of spot reduction but when it was on to the belly fat or anything like that don’t I personally don’t think that you can sit there and do a bunch of crunches and burn more fat but I do think that of course you know by bulking up certain areas with muscle you can sort of dilute the appearance of fat you know it make sense so a lot of bodybuilders do that yeah yeah yeah so when it comes to like you have a shoot say in six weeks right how much cardio are you gonna do for that or you could just gonna do your training and then you know keto and intermittent fasting like how do you ramp up cardio to target fat loss personally personally I do so I know a lot of people that go into like any kind of cutting cycle or anything like that prior to competition in our shoot they don’t do any cardio I enjoy cardio so I mean I’m a little bit biased I actually like how I feel I’ve always kind of enjoyed it but I wouldn’t say that I ramped it up to the crazy degree you know I’m maybe we’ll do 20 minutes or so in addition to what I would normally do I always like to go one variable at a time so if I’m trying to get really really lean I go as far as I can go with the diet before I feel like I’m restricting calories too much and then I start implementing cardio and I try not to ever do it progressive state because I know what that leads to you know I’m of addictive personality begin with like so I know like if I start getting addicted the mordoor card you all do more and more and more and then next thing you know that that’s your that’s your big piece that’s that’s what’s driving your fat loss say I feel like you can make sort of an executive decision in your fat loss regime right at the very beginning where you say I’m gonna either do this fat loss regimen with cardio as my main driver or I’m gonna do a nutritionist my main driver I need to make that decision is I know plenty of people that also eat quite a bit of garbage leading up to like a show but they all fill this ramp up the cardio and it’s just it’s a lot easier to just control your diet than it is to try to outwork a bad diet yeah this for time and just efficiency and wanting to you know spend time with your family and not two hours on a stair climber you know that’s my goal so it’s like I like cardio but I still like I control it very strictly and I do that simply because there’s metabolic drivers that I affect when I actually start doing cardio that I think exacerbate the positive effects of my my diet changes yeah you know I think people have this kind of halo effect where they think that they did an hour of cardio or ninety minutes of cardio so they can you know they can have a little bit more wiggle room in their diet may start to make more poor lifestyle choices and diet choices like I used to compare a bicycles like you know Lance Armstrong Tour de France tile of biking and I would see some people gain weight as the season went on when they should be losing body facts they’re exercising more but they would have this like compensatory post-workout eating you know oh I burned so much calories per day so I can afford to have all this or stuff and so that’s kind of interesting but I want to emphasize you know you you really talk about like changing one variable at a time so I think a lot of people like okay I’m fasting now I’m doing cardio I’m doing keto late they’re changing like a lot of stuff all at once like so in your estimation is it like the the diet is that kind of primary lever that you like to start with and then start manipulating other things over time yeah definitely so like diet is I always say like exercise is just a catalyst for the diet to do the rest right so it’s like if you control your diet first it gives you like you do the most to lose you I don’t want to say exhaust all your resources you don’t to push it to the limit with your diet like that that’s just not healthy but what I do recommend you do is you make a change to your diet and give it a little bit of time and let that have an effect because it will have an effect if you try to throw too many things at once it’s confusing to track what actually elicited the response if I have a you know clients to say for myself I were to start the keto diet now and then I also wanted to start a round of supplements and I also wanted to start some intense training two weeks down the road I might have lost 10 pounds but I don’t honestly know which one did it so I don’t know which one to really amplify you know I don’t know because everybody we all live at different points in our life different things are gonna kick us into gear better you know like and there’s things that are outside of our control like there might be a period of time when I get more of a response from my exercise than I otherwise would or the same thing with diet like there’s times in the keto diet works really really well for me and sometimes just not just dive in nearly as much so it allows me to fine-tune which ones working really well so if I start on the keto diet and I have moderate success and then I add 10 minutes of cardio into my mix and all of a sudden I’m like whoa things are working really really well then I know okay I can increase this cardio and probably have really enhanced effect because clearly my body is just operating well with that it gives me the freedom the flexibility to toy with that that’s such a good point have you found any differences now that your fat adapted that cardio is more efficient fasting versus unfettered cardio like I know in the bodybuilding space a lot of people when they’re in contest prep will do faster cardio for like 60 minutes and then some people say I think Stuart Phillips said you know he’s at mcmaster I believe in Canada he said you know it doesn’t really matter just get cardio in when you can like if you’re if you if you want to like split hairs when are you gonna perform your cardio yeah I mean I train fasted all the time like whether it’s weight training or cardio so I’m a little bit biased with that but I’ve definitely found that when I train fasted it’s it’s changed my body like I’ve people often ask me like what’s one tip that you can give like one tip and it’s always my one tip to anyone keto intermittent faster whatever or not is trained in a fasted state like I get the most metabolic response when I train in a fasted state it’s the point now where I think I’m so fat adapted to that that I actually feel sluggish when I train in a non facit state my body just feels out of whack it’s kind of like sometimes to a detriment right because it’s sometimes like I actually feel a little bit sluggish after I eat anything it’s like my body just prefer in that really clean fat adaptation state but there’s also so much cool science and it comes down to like the intra Maya cellular lipids and everything like that like we have these little teeny like fat droplets basically inside our muscles and called intra Maya cellular lipids and they’re recruited when we actually work out when we move that muscle and therefore what happens is adipose tissue and everything else gets mobilized to restore those intra Maya cellular lipids because we always need to have this in your micelle you look it’s not like our muscle is always 100% lean there are there are little fat droplets in there and those have to be replaced because they’re part of I almost want to say the part of that kind of the lubrication system of our muscle like this part of that this allows it to move but then it’s there’s other components to that I think are beyond even the research and all we know is that they’re there and fasted State I can’t remember exactly what it was but it was something like 14 or 16 times the amount is actually burn intracellular lipids when you train in a fasted state versus a non festa State so there’s definitely a recruitment of fat that isn’t directly involved in the energy creation pathway but are somehow burned through that process so that alone is pretty cool but then of course is just the fat out of tation yeah there’s also the side of just you know establishing more mitochondrial density and allowing that you know which is therefore in making that whole ATP synthesis an ATP coupling process just that much more efficient because your mitochondria is more deficient so I think you actually can do some long-term cause some long-term benefits by actually getting yourself conditioned to training in a fasted state yeah it’s like I feel like it’s accelerating that fat adaptation process right because it’s it’s a it’s like a what do you like a cardiovascular stress test right you’re putting the heart under stress and I think that is like mitochondrial stress test when you exercise fasted but you when you and I grew up you know reading flex magazine or muscular development training in a fasted state was a big no-no because you torques your muscle right and so what what has changed your perspective obviously doing it yourself has changed your mindset but now we know that ketones are anti catabolic and even muscle sparing so can you kind of speak to that like like are you worried about torching muscle when you train fasted no there’s two myths that come down to the fasted training and it was my own experience but also yeah just seeing a lot of research that wasn’t really applied in the exercise room but was applied in other settings that I was able to cross over and you know the first myth is that like when you do fasted cardio and you are if I reminisce you’re gonna slowly deplete your glycogen tank to the point where your body ultimately has no choice but to run on fat okay not quite that process like you’re not like going in and doing low intensity cardio via beta-oxidation and utilizing a lot of glycogen like it’s just not happening this is not what works you’re not great in your tank so first the first thing was like okay well if that’s the case then like you already have like the muscle is not really being recruited at that level the other thing is like yeah when you weren’t in a fasted State whether you have a high degree of ketones that are present or not like you have a lot of different things that are actually somewhat muscle sparing so the presence of ketones for sure spare muscles so therefore yeah you’re putting yourself in great state where you’re actually body wants to recruit more fat for fuel so it’s perfect but you also have some other interesting things that go on like for example people often think that like the various like adrenaline noradrenaline things like that they think that those are extremely muscle wasting but they actually have some unique properties inside the body that under the right situations can actually spare muscle so like when you’re training in a fasted state you’re stressed for lack of a better term right like you’re in that stress stage so you have a higher level of adrenaline noradrenaline and even cortisol to some degree and it’s just like cortisol all these things got a bad rap they’re just gonna waste muscle away and they have to be in really pretty unique situations for that to really occur I’m so learning that and uncovering that I could be in this stressed state and actually it caused more of this lipolysis to a core and more activity at the site of hormone sensitive lipase to really make it all it just really changed how I look at things I used to just think of it was like tit for tat like the second that I start burning fat I was also burning muscle and I didn’t have food in the system but that wasn’t everything was going to enhance I was gonna burn more fat but it’s also gonna burn more muscle mm-hmm so I hope it makes no it totally doesn’t a little bit of a tangent no that’s awesome and I think the important thing to emphasize here is I think the more and this is based upon research in the fasting studies we were talking about on the other video that I’ll link below that we did talking about calories in prisons calories out Oliver Owen at all has shown that like when people are more fat adapted they spare more lean muscle mass in the fasted state so I think you know maybe that research would have been true 20 30 years ago when everyone was doing a lot of high carbs right that if they trained fast it if your body’s dependent upon carbohydrates that potentially you could torch muscle that’s at state but I think you know we’re coming to the point where we’re looking at there’s different metabolic phenotypes or flavors and so when your fat adapted it’s literally like a different metabolic signature so I think that’s a good thing for you all to kind of remember and keep in mind you were talking about compound movements and lists you know what we see people go to gym and they have the exercise they’re doing accessories right as their primary movers but what have you found with like doing a squat the deadlift presses things like that compared to like finish your exercises yeah so I have found that through the proper utilization of compound movements that I don’t get the same or I do get the same when I shouldn’t say the same but a good a good degree of those auxilary muscle like recruitment right I get a good degree of like if I’m doing rack Daedalus for example I get a high degree of my biceps coming into the equation and there’s putting them under a pretty serious load it’s kind of leads into what we can talk about with that which is like the muscle only really understands this under tension like it’s not necessarily understanding like how heavy the load is not really understanding more about the time under the tension and everything like that so like when you have the muscle under stress and you’re able to do that with a compound movement like with like a rack debt or a full deadlift where you’re putting that bicep under a good amount of stress maybe not a peak contraction like I definitely get a good degree of recruitment if I was trying to build muscle and a specific like you know maybe in my arms or my calves or something like that it might be a little bit tougher but for someone that’s already has like the physique built and you’re just trying to maintain and maybe get a little bit of growth out of it I find that I can now resort to compound movements get the most bang for the buck and still maintain muscle very easily I haven’t pushed myself into like a heavy hypertrophy range or phase with you know at this point in a while and I haven’t done that with compound movements or deadlifts in a long time it used to just be a part of like kind of a neural adaptation process for me like where I wanted to expose myself to really heavy extreme weights and I was trying to bulk up so that I could handle them better but it was never like with the intention of like I am trying to specifically build a given muscle with this deadlift right now right you know squats a little bit I was like trying to build the quads and the glutes but even with squats I was like I just knew that inherently there was a lot of metabolic to doing these big compound movements yeah so that’s a good point yeah why do you think people are scared of them is it because they think they’re gonna get hurt or they don’t want to do them does it take a lot of energy like I’ve wondered that I think it’s a couple things but yeah it’s getting hurt but it’s also there people are chasing the pump you know and like when you are moving blood to your entire body because you’re doing a deadlift like the pump isn’t the same you know unless you have you know something else going on where you’re gonna get I used to talk you know people use to get lower back pumps all the time and you talk about people that are using like performance enhancement drugs like they get crippling lower back pumps when they do deadlifts because they have like a high degree of basically blood flow that really shouldn’t be that much right so I think people are chasing the pump and they’re not getting the same out of it you know people love to go in those sort of you know quote unquote finish your exercises because that’s what gives them the pump you know that’s what it’s fun for people and that’s what it gives them the I guess you could call it almost an illusion of creating muscle when in reality it’s just it’s just the pump it’s just it’s just it’s driving some nutrients into it but it’s not the ultimate end goal so it’s no fun to go into the gym and hammer out a bunch of dead lifts if strength is not your goal it’s no fun to go into the gym and hammer out a bunch of deadlifts because you’re not gonna look in the mirror and see a pump you know I think that that’s ultimately where we get down to that’s super interesting yeah I mean the I mean there’s many aspects of hypertrophy like getting nutrients to the muscle and getting like under like maybe doing sets to failure light weight like that and I can get the pump but like you said there’s time under tension there’s other drivers like in your eyes what’s the biggest driver of hypertrophy from a kind of a deep dive molecular I mean we were talking like Golgi tendon earlier the sarcoplasm like you know what do you think’s driving hypertrophy I I’m a believer that it’s more just flat-out just putting yourself in like that int or activation like period I think that that’s everything I think that others I just think there’s different subsets of that that we haven’t really talked about a whole lot but yeah I mean there’s different levels of hypertrophy and we were talking a little bit before about like there’s the sarcoplasmic hypertrophy where it’s like sort of that all the protein in the water and sort of the gel like kind of part of the cell where it’s like that part can actually grow but then you can actually have true like muscular density growth much like really dense growth of my fibrillar level so a good way to reference it and you’re familiar with this I’m sure but like you look at like an old person that’s maybe 4050 that’s been lifting for a long time and sure their skin is thinner so their muscles look denser but there’s like a density to like their muscle that’s just so different from like a 25 year old it’s like I mean and again we have to it’s tough because everything gets skewed and I have to be completely transparent with with it like it’s very it’s very skewed cuz you can’t look at a 25 year old that’s heavily muscled that’s on you know heavy performance enhancement because this is a different story but if you took two natural individuals a 25 year old and a 50 year old that have been training for you know equal amounts of time it’s or at least that 50 year old training for a longer period of time I should say you’re usually gonna find they have a denser level of muscle yeah yeah and it’s like the 25 year old might have more of that sarcoplasmic hypertrophy which is usually kind of the newer hypertrophy whereas like true muscle density and muscle growth so it’s like when you’re chasing the pump it’s like you get that sarcoplasmic hypertrophy like you get kind of the swelling and the enlargement of that part of the cell but that’s not really the actual like myofibrillar growth does that make sense yeah it does I’ve never heard anyone break it down like that that’s awesome so there are some studies out there kind of showing that you know time and retention training methodology age affects these different aspects of muscular growth well that’s actually what it’s all under debate so that’s what’s kind of interesting so it’s like we can link to the one study that we’re those kind of talking to what it’s like it’s it’s a wild it’s like it just kind of makes sense when you start applying a sort of my own hypothesis with it but the one thing like when you’re talking about the pump specifically that is a little bit more like that sarcoplasm that’s like you are getting more of a pump there so that makes sense where it’s like if you’re how are you training are you training for power you’re training like heavy where you’re not getting as much of a pump and you’re not gonna see that growth in the sarcoplasmic reticulum kind of area but again it’s all up for debate it’s it’s it’s a wild world I think we’ve barely scratched the surface I’m like what actually triggers muscle growth like I really think I have come to believe now that it’s much more of like just a protein synthesis kind of activation more than anything else and we have different genetic processes that are gonna allow that to occur more in some individuals than others and I’m kind of resigning to that fact because it’s just so difficult to determine what makes someone that you take two people and they do the exact same training regime all right and they eat the same thing and one person is going to build a bunch of muscle and one person is not like I can’t even get started on the genetic like that’s a whole wild world that I’m not familiar with but it’s so crazy out there yeah you know what it is right now I think it can be frustrating for people because they see an influencer on social media but maybe it has booty gains that they want and then do the same exercises and they’re like dude I did hit for us at a deadlift and my butt is not growing or my arms aren’t growing and I think we need to consider liked it you know their response and what I found my wife and I through doing intermittent fasting is like we respond to our exercise is better like even though we’re fasting or it’s like it’s not like we’re putting on muscle that day but I found that like and I don’t fast too much just maybe to like to 24-hour periods at most a week usually it’s like a 24 to 36 hour fast like if I do a workout the next day or even on that day I’m Way stronger than I was like two or three years ago and I would have thought the exact opposite so very interesting it’s definitely interesting like I don’t I just I’ve seen a nice like balance now like we’re like I’m just I’m just strong when I’m fast at period like I don’t know if I feel stronger then I’m fast but I just it never it doesn’t little range is so much smaller it’s like when I was training in a Fed state like I feel like there are some days where I’d feel like ultra weak some days or II feel alter strong there’s a consistency with training fasted that I just really like which makes periodization a lot easier because it means my data tracking if I do want to get down to actually logging my list and stuff there’s just less variables once again like I’m in a fasted State sure what I ate the night before might matter but by and large if you’re fasting your fasted if you’re sixteen hours into a fast and you’re training or even 12 hours into a fast and you’re training what you ate the night before I would argue probably doesn’t make a huge huge difference right it might you know some things might hurt you more than help you but I mean fast the state makes it just nice and like kind of just neutral all the time more predictable yeah I feel like yeah that’s awesome so you have really good arms like would you say that your arms are like a like strong point of your body because everyone has like some people have great calves delts whatever and then what do you do for arms training is so I mean nowadays I don’t do a whole lot of specific arm training I’ve always been very back dominant I’ve always been had a really strong back so I think because of my strong back I think my biceps have always been really well developed so I think that that’s a lot of it and I continue to you know train hard on back I just one of my favorite body parts to Train and I feel like I just get a really good workout out of it so I feel like it’s sort of just that you know synergistic muscle group that’s just kind of been allowed to grow with that but a lot of it also just came down to the fact that I think I gave him a lot of attention when I was really overweight and when I was overweight and I was probably in a lot more of a state to be able to build muscle quite frankly I gave him a lot of attention you know and so I definitely – again my detriment like I actually think that the size of my arms sometimes plays a role in like almost my mobility and physiological imbalances like these actually like so I don’t necessarily like you don’t want them to grow I don’t want them to grow so if anything I don’t want them to shrink because there’s somewhat of like a part of my brand right like people know me as having big arms but like I don’t really want to shrink but at the same time I’m also like a point in my life force like I want to have a little bit more balance to my life and body so you know nowadays like I try to keep them updated just with you know lots of rows lots of heavy rows I still do a good amount of like Rack deadlifts don’t even do a whole lot of like full deadlifts anymore cause it’s like I’ve had enough injuries doing that before that I’m just not wanting that to happen low back or a hamster yeah okay yeah I have had one one in hamster unit you’ve had a lower back injury yeah it’s a pain yeah it’s so it’s like having a little kid it’s like I don’t want to me you know like it’s tough in pain picking them up so you know arms you know I would give them one dedicated day instead of in like one day a week but that dedicated day is usually associated with also like a hit day so like I’ll do my hip like a hit routine that’s going to either be hip mobility or just hit cardio focus and then I’ll just polish off my arms a little bit after that you know go ahead you know three four sets of some concentration curls and some skull crushers just to make sure I’m giving them a little extra attention so they don’t atrophy mmm that’s really advised that’s really a good point what about whey protein BCA is where do you stand on that yeah you know I used to be a huge fan of BCAAs intro workout but now obviously it’s a gray area but the whole leucine thing and it does it wasn’t an insulin response sure so I try to keep VCAs out of my like pre-workout or intra workout regime a lot of times what I’ll do is if I am gonna go on like a semi fast is after a workout I’ll have BCAAs but I won’t have protein I see and I feel like that’s at least stopping the catabolic process but allowing me to be in a calorie deficit still for the rest of the day that’s where I like BCAAs personally I have some issues with dairy I could just don’t digest it very well so I’m usually a pea protein guy yeah so P protein P hemp combination so I can at least get a full amino acid profile and I seem to have good bonds with that I definitely can put on some more muscle if I use way but it comes with the cost of me holding a lot of water which is hard for what I do being on camera a lot right you because the inflammation associated with that it’s you know so the P protein it’s interesting like I kind of cycle through my proteins and not try to have the same protein all the time there’s some vegan bodybuilders out there who some of them are really massive you know I do you think some of these guys are able to number one can you put on size on a vegan diet do you think and then or have you looked at some of these guys in the industry some of our probably in LA or do you think somebody’s speaking bodybuilders are natural well if it was I think some of them I mean just with anything I’m sure there’s some that are some that aren’t you know it’s kind of like I guess it fits into a vegan profile to use an artificial synthetic hormone right yeah no animal so as long as they’re not using like bioidentical stuff I guess but it’s you’re definitely gonna run into that and yeah I I know cuz I know a lot of these bodybuilders haven’t been these became bodybuilders we weren’t vegan full-time right they were they that came into like becoming a vegan later in life so it makes me wonder it’s like today established like sort of the potential to be able to build muscle at a younger like if you were from day one to just be a vegan and then like could you build that muscle I don’t know because it’s like it’s so tough because like once you have a muscle a certain size like there’s different things that can engorge that muscle and make that muscle feel be fuller and it’s like if that the same vegan bodybuilder were to stop training who keep their diet at the same way like what would happen to their physique there’s a lot of questions that come to mind with that I do think that if you know what you’re doing that you can probably put some tea set muscle on as a vegan as long as everything is in line as long as you can manage to get that person but it’s a pretty complex process to get protein in adequately on a vegan a–probably saw like I just did a vegan keto challenge for like two weeks I remember I went vegan keto for two weeks to see if it could be done and mentally I felt amazing it was a very difficult I to do very not sustainable for people that aren’t experienced with that but I did it because I wanted to show that it could be done because the vegan community comes at me a lot because I talk about keto right you know I definitely felt like I lost some muscle really but I felt good so I mean it depends what your goal was I suppose totally yeah I mean if longevity was was a goal I might be a little bit more plant-based than I am but I found like my wife and I we went to Bali Indonesia for two weeks and basically they don’t have a lot of protein there it’s like you know there’s a little chicken from some farms and everything they do a lot of tofu so we’re like look let’s just try to begin for a while and I came back everyone was like dude we look skinny man what’s going on like everyone said that to me and we were still eating our same frequency and exercising the same but I feel like I lost them yeah it’s a mess so I think it’s it’s important to know your body type and your goals and I think you talk about this a lot it’s personalizing things for you I think a lot of people follow a guru and do exactly what they do but they’re not the Guru metabolically or microbiome and so forth good stuff Thomas so when were you overweight some like 2010 2009 2010 okay 100 pounds overweight I was high I’ve seen those pictures it’s amazing Jose you don’t have lost the weight pretty quick probably because I was I was an athlete before and it was like I guess the symbols I’ll be just kind of a bulk gone wrong in a way it was like I started lifting is like I’m if it’s a muscle and then I just stop giving a crap and you’re busy with work right he’s doing work and I was just I was still lifting and stuff and that’s the thing I was like I was like oh cool I’m getting strong well and building muscle but I was also just being really fat too yeah it was amazing and you’ve been able to keep the weight off a lot of people don’t need that right up and down and I you know full disclaimer like I mean I’m pretty honest with this but I think that you know like I was an endurance athlete growing up and in high school so I think that I like paved the way for like I you know they always say the genetics load the trigger and or you know you next load the trigger you’re sorry yeah genetics load the gun lifestyle off the trigger right so I think that like I had I think I had decent genetics begin with and I think that I paved the way with a pretty good lifestyle at young age but I probably established and could bit of like fat adaptation I can look back in my life I didn’t eat a whole lot of carbs growing up and I ran a lot so I think you know just because I don’t like to be unrealistic with people I think I had an easier time losing weight than other people might because I had that sort of genetic predisposition to be able to be a little bit thinner but also like I was an athlete I do how to workout you might you had the foundation there yeah I think that’s it’s important and I think some people might view this as like deterministic or something like that like if they were overweight then they’re always gonna be overweight lie but that’s not necessarily the case but that but but your early experience is like you know if it an overweight child there’s that recidivism where it stays with people the body’s malleable and adapt in real-time and so there’s a ton of people and we talked about in the video that we posted on your channel that when there’s different messaging and network biology going on when you’re fasting we’re in a ketogenic diet that can potentially help to overcome some of these you know years of lifestyle aberrations so I just want to thank you for coming on the channel yeah I think when I got to like 30,000 subscribers like that you’re always like reference right there like our channels are similar like other people on my channel love your channel as well so it’s cool to collab with totally what’s one of the things like just as like a final parting question like if if what’s the biggest thing you’ve learned through like your health quest right where you’re like I wish 20 years ago I would have known this like but there’s one thing maybe it’s enhancing your sleep 10-minute walks after you eat like what’s one thing that you wish like dude I wish would have known this tweens yeah mobility yeah sure yeah mobility and just probably learning that with mobility comes strength and now I’m paying the price a little bit for that where I’m less mobile and I think my strength suffers because of it and if I just say so if I had to put more focus into that and just just get out and get moving rather than thinking everything in a linear fashion like regimen had worked out here regimented this like just get out get moving like do bodyweight stuff and not be such a slave to this that linear fashion right yeah yeah are you doing yoga now for that or Pilates your yoke I try to like just incorporate it all into into my movements so I don’t do any like specific yoga are specific Pilates but like all in my hip workouts I try to work through a range of motion or I incorporate mobility into a circuit you know so it’s like it’s gonna be bear crawls or sometimes I’ll even literally in throughout my circus all foam roller to specific you know different kinds of stretching and things like that that are actually incorporated into my workout so I feel like I’m really working a full range that’s awesome so final question here we have a lot of health care practitioners nutritionists like coaches and stuff that but listen to this particularly in iTunes and a lot of folks now want to grow their businesses with YouTube and Instagram and all that and like at the time of recording this I think they’re at 1.4 million subscribers are very close to it on YouTube hundreds of thousands on Instagram what’s one tip that you’d offer for for an aspiring influencer that wants to get into social media YouTube and all that like would you say pick one channel just be consistent of content like what’s one thing that you it’s kind of actually it’s both it’s it’s picked your one channel and we can system of it and just be consistent with that like if just keep on pumping it out and just keep on it’s gonna be tough and the algorithms that I can work against us now but you just you just keep going and also just rest and keep it like rest easy knowing that not every piece of your content is gonna take off one out of ten is gonna take off so just remember that you know because otherwise you’re you even that happens to you now sometimes you think like this video is gonna crush it and then it doesn’t you’re like what happened – oh yeah so the algorithm is is manipulating things even if the content is amazing yeah you get pigeonholed into you’re given like you’re given subject matter expertise right so it’s like if I go outside of the realm of quito and fasting like youtube just doesn’t like to serve a lot of my content because they’re like then that’s not gonna garner as we Nev use we want they want the views they want the watch time because they want the advertisements on there oh man that really helps explain some things I did a video on like Wi-Fi and cellphone things and it was a dog like so if I if I change too much from like metabolic stuff it does that yeah yeah interesting did it ease into it kind of weave it like just got to talk about like Wi-Fi is relation to fat loss whatever however you can bridge the gap to start opening that doorway to start talking about that so funny man yeah alright so if someone’s listening to this right now they’re they’re driving a car listening in iTunes and they want to connect with you do you have programs and things for people and yeah civiles place to start is just go to Thomas tell our comm okay that’s just simple that’s where they can find me and then of course my youtube channel yeah what’s your favorite video that I’ve been to be on your channel where people should if their keto focused so two videos keto focused then that complete guide to the ketogenic diet that one video I mean you type in keto diet I think it ranks number one or two on YouTube anyway but then also the complete guide to internment fasting it did like really long form very detailed videos on that so that’s perfect information for people that just looking to get started that well buddy thanks for coming on the show really appreciate it guys so I’ll put links to the studies we talked about Thomas’s channel as well and the website so very much appreciate you all tuning in I’m sure you enjoyed this video so if you did please hit that like button and if you haven’t yet subscribed please do so as well

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