What happened in this episode?
Thomas DeLauer, a fitness YouTuber who says he has studied fat loss for 14 years and stays around 9% body fat year-round, sets out eight habits he claims help him stay lean without tracking food precisely. He describes an “80/20” approach: a core diet of repeatable staple foods (including eggs, ground beef, avocados and sweet potatoes) alongside flexibility, while avoiding certain additives (such as emulsifiers and artificial dyes) for how they make him feel rather than for fat loss per se.
On training, DeLauer says he often lifts fasted but sometimes takes 18–20g of “pure” whey pre-workout, claiming research suggests small protein doses can raise resting metabolic rate for 24 hours more than equivalent calories from carbohydrates. He emphasises collagen for connective-tissue support and promotes getting it via foods (pork rind, gristle, sardines with bones), adding that within the last year he has also used human growth hormone “here and there” for recovery under a doctor’s care.
He recommends rotating a small set of supplements rather than taking large daily “stacks”, describes doing one to two 20–24 hour fasts per week (sometimes longer), prioritises high-intensity interval training over steady cardio, and argues that prolonged low-carb dieting can impair glucose tolerance unless carbohydrates are periodically reintroduced. He finishes by advising against snacking between meals to “protect” glucagon, referencing trials of the investigational obesity drug retatrutide as supportive of glucagon’s role in fat loss.
The episode contains a sponsor segment early on and ends with a call to watch another video on fasting.
