Stop Making These Mistakes When Intermittent Fasting - Thomas DeLauer

The Element of Mastery in Intermittent Fasting

In this section, the speaker talks about the element of mastery that comes with intermittent fasting.

• The biggest benefit of intermittent fasting is not body composition changes or cognitive awareness but the element of mastery that comes with it.

• There is an element of mastery that comes into place with abstaining from something.

Introduction to the Speaker

In this section, the speaker introduces himself and his background.

Translator of Science

• The speaker is a translator of science who takes research and translates it into layman terms for people to understand.

• He tries to articulate complex subject matter in a way that's digestible for people so they can review research and understand how to be healthier.

Interest in Communication

• The speaker realized he was good at articulating and communicating complex subjects, which led him to lean into it.

• He feeds his ability to communicate by taking all these things he's halfway decent at and getting people excited about them.

Childhood Running Experience

In this section, the speaker talks about his childhood running experience.

Early Running Experience

• The speaker got into running at a very young age, running his first 10K when he was five years old.

• He ran his first marathon when he was 11 years old because his mother also ran marathons and he wanted to be like her.

Love for Running

• The speaker always loved running even as a child, evolving into loving the pain associated with endurance sports.

• He was the skinny runner kid who was made fun of because he was always running.

Childhood Experiences

In this section, the speaker talks about their childhood experiences and how it shaped them as a person.

Exposure to Interesting Things

• The speaker's mom exposed them to interesting things from a young age.

• At 11 years old, the speaker backpacked the John Muir Trail from Yosemite to Mount Whitney with no experience in backpacking.

• Went back again the next year and did it in 11 days but ran out of food for four days.

• CPS got called on them because the speaker was emaciated.

Results-Oriented Person

• The speaker was always held to a high standard and expected to perform well.

• This made them a results-oriented person which has its drawbacks as an adult.

School Experience

In this section, the speaker talks about their school experience and why they hated it.

Dislike for School

• The speaker hated school because they felt restricted and that it wasn't a good use of their time.

• They felt like they could go faster than what was being taught.

Early Expulsion

• The speaker got expelled from preschool for trying to escape and wanting to go home.

Kindergarten Experience

• The speaker made it through kindergarten but cried every day waiting for their mom to pick them up because they wanted to go home so bad.

• They didn't know why they disliked school so much since kids weren't particularly mean to them.

Home Life

In this section, the speaker talks about their home life growing up.

Normal Childhood

• As a young kid, home life was pretty normal.

• The speaker's mom went to school for microbiology but never used it professionally.

• The speaker's dad owned a bookstore in Oakland which was the world's largest newsstand.

Cultural Melting Pot

• The bookstore was a cultural melting pot where people from all over the world came to pick up newspapers and magazines from their respective countries.

• It was also the site of a lot of hate crimes.

Coping with OCD and Anxiety in Teen Years

In this section, the speaker talks about his experience with obsessive-compulsive disorder (OCD) and anxiety during his teen years. He discusses how he coped with these conditions through running and the gym.

Struggles with OCD

• The speaker developed OCD at around age 9 or 10.

• His OCD was centered around a fear that something bad would happen to his mother if he didn't perform certain rituals, such as flipping light switches or stepping on specific floor tiles.

• By middle school, the speaker had also developed trichotillomania, a condition where he pulled out his hair due to anxiety.

• He was prescribed benzodiazepines at age 13 for emergency situations but did not take them regularly.

Coping Mechanisms

• Running became a coping mechanism for the speaker during his teen years because it gave him a sense of control.

• Discovering the gym also helped him cope and potentially saved him from getting into drugs.

• The speaker still experiences some body dysmorphia due to the demands of his profession but is self-aware of it.

Childhood and Early Experiences

In this section, the speaker talks about his experiences with drugs and alcohol during his childhood, as well as his time studying abroad in Italy.

Experimenting with Drugs

• The speaker tried acid and smoked pot in seventh and eighth grade.

• He reflects on why he was doing those things at such a young age.

• The speaker was exposed to some interesting stuff at a very young age.

Studying Abroad in Italy

• The speaker studied art history as a 12/13-year-old while concurrently homeschooled.

• College kids around him thought it was really fun to get him drunk or high.

• Going to Italy was a pattern interrupt for the speaker.

Feeling Confined and Gaining Weight

In this section, the speaker talks about feeling confined growing up and gaining weight in his late teens.

Feeling Confined

• The speaker hated his hometown and felt very confined in any situation he was put in.

• He resented his hometown because he felt like the only way to get out of it is to hate it as much as possible until he finally explodes.

Gaining Weight

• The speaker started putting on muscle when he was 19/20 years old.

Working and Studying at a Young Age

In this section, the speaker talks about their experience of working and studying at a young age.

Early Work Experience

• The speaker started working at 14 with a worker's permit.

• They worked in various roles such as bagging groceries and filing for a financial services company.

• They would work as many hours as possible, sometimes getting paid under the table.

School Experience

• The speaker found school to be easy and was never challenged by it.

• They could complete all their work in two hours per week due to independent study.

• Despite not being challenged, they held a 3.98 GPA.

Learning the Value of Money

• The speaker learned the value of money quickly due to their early work experience.

• Working between 40 and 50 hours per week while still in school made them realize how important it was to work hard.

Understanding Different Life Experiences

In this section, the speaker discusses how everyone's life experiences are unique and cannot be fully understood by others.

Unique Life Experiences

• The speaker notes that no one can truly understand what it is like to live someone else's life experience.

• With social media, people can get glimpses into other people's lives but not fully understand them.

Normalcy of One's Own Life Experience

• The speaker explains that one's own life experience feels normal because it is all they have ever known.

• For example, growing up without siblings or pets felt normal until experiencing something different later on in life.

The Speaker's Early Life Experience

In this section, the speaker talks about their early life experience and how it shaped them.

Sheltered Upbringing

• The speaker grew up in a relatively sheltered environment with just their parents and dogs.

• They did not have siblings or exposure to many different people or things.

Limited Life Experience

• Due to their sheltered upbringing, the speaker had limited life experience and could not understand why their older sister was so worried about them when they were 14.

• It was only later on that they realized their sister may have been dealing with her own issues.

The Golden Period of Working and Studying

In this section, the speaker reflects on a period of time where they felt in complete control while working and studying.

Feeling Great

• The speaker describes a period of time where they felt great due to having infinite energy.

• They were able to work full-time while also doing self-directed schoolwork and going to the gym.

Sense of Control

• During this period, the speaker felt in complete control of their life.

• They were making money to support themselves and their mother while also making their own money.

Coping Mechanisms

In this section, the speaker talks about his background and how he coped with social struggles. He also discusses how meeting his wife helped him overcome addiction.

Struggles with Socializing

• The speaker played rugby in high school and enjoyed it as a way to connect with others.

• It was hard for him to maintain friendships because he was introverted and had to work at it.

• His non-typical upbringing, including being pulled out of school by his mom, contributed to his social struggles.

Meeting His Wife

• The speaker met his wife when he was 16 and she was 14.

• They both had messed up family dynamics and found solace in each other.

• Meeting his wife helped the speaker avoid addiction issues that he may have faced otherwise.

Weight Gain Struggles

In this section, the speaker talks about how he gained weight and struggled with mental health issues as a result.

Bulking Gone Wrong

• The speaker started out trying to gain muscle but ended up putting on fat as well.

• He ate unhealthy foods like Jack-in-the-Box tacos instead of healthy options like brown rice.

• His job in healthcare recruiting added stress that made it harder for him to stay fit.

Mental Health Issues

• The weight gain caused mental health issues for the speaker.

• He struggled with body image and felt judged by others for what he ate.

• Despite these struggles, the speaker never spiraled into addiction thanks in part to his supportive wife.

Struggling with Disordered Eating and Health Issues

In this section, Tom Bilyeu talks about his struggles with disordered eating and how it led to him developing type 2 diabetes and hypertension. He also discusses his interest in biochemistry.

Struggles with Disordered Eating

• Tom talks about how he used to eat excessively to gain weight, which was a form of self-sabotage.

• His wife made comments about his eating habits, but he continued to overeat.

• Tom realized that he had serious eating disorder issues and developed type 2 diabetes and hypertension as a result.

• A nonchalant wave from an acquaintance while he was eating Jack-in-the-Box tacos made him realize that people saw him as someone who overate regularly.

Interest in Biochemistry

• Tom's background in healthcare administration helped him develop a strong knowledge of biochemistry, which he used for medical sales.

• He became super interested in biochemistry and considered going back to school for it but decided against it since he was already successful in his career.

• After launching his brand, there was some downtime where Tom focused on improving his health.

Pursuit of Building Muscle and Making Money

In this section, the speaker talks about how his pursuit of building muscle and making money could have completely messed up his life. He also discusses the repercussions of his actions on his health and mental well-being.

Vanity and Its Consequences

• The speaker pursued building muscle and making money, which could have messed up his life.

• His pursuit of these two vanity things took years to get his health back.

Repercussions on Health

• The speaker's testosterone levels are still pretty tanked due to massive binging for a couple of years.

• He deals with the mental repercussions of it, such as difficulty producing hormones naturally.

• It may take years off his life or be a massive hormetic stressor that makes him live to be 130.

Obligation to Be in Shape for Business

In this section, the speaker talks about how he feels obligated to be in shape because his business relies on it.

Sense of Obligation

• The speaker has an obligation to be in shape because his business relies on it.

• This dynamic is much more integrated, under control, holistic, transcended, and included but still there.

Chasing Validation vs Helping People

In this section, the speaker talks about how he enjoyed helping people but also enjoyed the validation that came with it.

Dopamine Hit from Validation

• The speaker enjoyed helping people but also enjoyed the validation that came with it.

• He was doing it for a dopamine hit, which he got from creating content.

Life Changes

In this section, the speaker talks about how life changes when his son came into the world and how he craves a dad.

Life Changes

• The speaker's life changed when his son came into the world.

• He craves a dad so much because he missed out on establishing a relationship with his own dad until he was an adult.

The Power of Life and Death

In this section, the speaker talks about his experience with his father's death and how it impacted him.

Father's Death

• The speaker tells a story about his father's death.

• He shares a dream he had before his son was born that involved his father.

• The dream gave him a sense of closure and motivation to change.

• The speaker reflects on how his experience with his father's death has influenced him as a father.

Reflection on Childhood Experience

In this section, the speaker reflects on his childhood experiences and how they have influenced him as a parent.

Positive Outlook

• The speaker tries to look at things positively, even if they are unconventional.

• He believes that all of his experiences have made him who he is today.

Divorced Families

• The speaker discusses how divorced families can sometimes pit children against each other.

• He talks about how he and his wife have made an effort to avoid doing this with their own children.

Tough Love vs. Unconditional Love

• The speaker reflects on the difference between tough love and unconditional love.

• He used to believe in tough love but now believes in unconditional love for his children.

Using His Gift for Good

In this section, the speaker talks about using his gift for good instead of justifying what worked for him.

Content Creation

• The speaker reflects on how he used to create content that justified what worked for him.

• He realized that he was using his gift for the wrong reasons and now wants to inspire people in a positive way.

Understanding the Price of Success

In this section, Thomas de Lauer discusses the price of success and how people often fail to understand what it takes to achieve their goals. He emphasizes the importance of seeing the human behind the success and understanding that success often comes at a cost.

The Cost of Success

• Achieving success requires hard work, sacrifice, and dedication.

• People who are successful are often running away from something they fear as well as running towards something they want.

• Successful people are more miserable on average than normal people.

• Self-love is important for achieving success but many successful people struggle with it.

Leading with Action

• Leading with action is key to achieving your goals.

• Small steps can be more effective than big ones in building self-confidence and overcoming doubt.

• Continuing to show up and succeed despite uncertainty builds evidence that you can achieve your goals.

Optimal Structure for Intermittent Fasting

In this section, Thomas de Lauer discusses intermittent fasting and provides insights into its optimal structure. He emphasizes that there is no one-size-fits-all approach to intermittent fasting and that individuals should find a structure that works best for them.

Finding Your Optimal Structure

• The best structure for intermittent fasting is the one that works best for you as an individual.

• It takes practice to determine whether you prefer an 8-hour or 4-hour eating window.

• Intermittent fasting can be beneficial for weight loss, insulin sensitivity, and autophagy.

• It is important to listen to your body and adjust your fasting schedule as needed.

The Element of Mastery in Intermittent Fasting

In this section, the speaker talks about the element of mastery that comes with intermittent fasting and how it gives control in many other elements of life.

Intermittent Fasting and Mastery

• The biggest benefit of intermittent fasting is the element of mastery that comes with abstaining from something.

• Food is a drug that we are constantly exposed to which means that it's incredibly difficult to abstain from it in a proper way.

• Being able to abstain from food and having the control to do so seemingly gives me control in much many other elements in my life.

• People respond similarly to the speaker when it comes to having control over their lives.

Nuances of Time-Restricted Eating

In this section, the speaker discusses time-restricted eating and its benefits beyond caloric restriction.

Time-Restricted Eating Benefits

• Every study found so far hasn't suggested that there is any Secret Sauce hiding in time-restricted eating Beyond caloric restriction.

• Severely metabolically deranged people probably get different benefits slightly different benefit because there's something that needs to be unraveled there.

• Autophagy happens all the time, but exercise induces autophagy three times more than fasting will.

• Autophagy is dictated by many things but at a very simple level ampk phosphorylation which is a dimmer switch not a light switch.

Aggressive Caloric Restriction and Autophagy

In this section, the speaker talks about how aggressive caloric restriction affects autophagy.

Caloric Restriction and Autophagy

• The more aggressive the caloric restriction, the more aggressive the exercise-induced deficit, the more aggressive the autophagic flux.

• Autophagy is not a light switch where it's like as soon as you go into a deficit you flip a switch and you have maximum autophagy.

Building Muscle and Fat Loss Plan

In this section, the speaker discusses building muscle while fasting and non-negotiables for a fat loss plan.

Building Muscle While Fasting

• When in a fasted state, there is a high degree of muscle protein breakdown, but it does not necessarily mean that you are catabolizing muscle.

• As long as basic protein needs are met within your eating period, you can build muscle with intermittent fasting.

• Consistent 24-hour fasts may make it harder to build muscle, but an 18:6 or 3-4 days per week fasting schedule can still allow for muscle growth.

• Look at your calories over the course of a seven-day period rather than daily. Be in a slight surplus at the end of the week if you want to gain weight and be in a slight deficit if you want to lose weight.

Non-Negotiables for Fat Loss Plan

• Thermodynamics (calories in vs. calories out) are probably the most important thing for fat loss.

• Having adequate breaks between meals is also important for maximum fat loss. Lipolysis cannot occur while insulin levels are elevated, so allowing insulin levels to come back down between meals is crucial.

• Insulin doesn't always have to be low; periods of time between meals where insulin can be allowed to drop can help with fat loss.

Alan Aragon and G-Flux Theory

In this section, Joe Rogan talks about Alan Aragon and his expertise in summarizing major research papers. They discuss the concept of energy flux and how it affects metabolism.

Energy Flux and Mobilization Cost

• Joe compares the energy levels of an intense athlete to someone on their deathbed, highlighting the different capacities at which they are functioning.

• He explains that there is a mobilization cost associated with more energy expenditure, meaning that burning more calories requires more energy cost.

• This mobilization fee is like a currency that needs to be paid every time there is an energy exchange. The more you eat and move, the more you burn overall.

G-Flux Theory and Caloric Deficit

• Joe talks about his experience with CrossFit, where he needed to eat 3.5k calories just to not feel hungry during training. He found that he was getting leaner despite eating more food because of the deficit caused by training.

• He mentions Ben Carpenter's framework for losing fat through caloric restriction rather than exercise as something people have greater control over.

• Joe emphasizes the importance of adequate diet breaks when following G-flux theory. Continually restricting calories can lead to negative consequences such as those seen in intermittent fasting diets where people end up only restricting calories without actually fasting.

Conclusion

In this section, Joe concludes his discussion on G-flux theory and its implications for metabolism.

Final Thoughts

• Joe praises Ben Carpenter for his ability to distill complex concepts and humanize them.

• He emphasizes the importance of adequate diet breaks and avoiding continual calorie restriction to avoid negative consequences.

Re-Entry and Caloric Restriction

In this section, the speaker discusses how to reintroduce calories after a period of caloric restriction. The speaker emphasizes the importance of applying G flux with proper diet breaks to increase metabolic rate without gaining too much weight.

Reintroducing Calories

• Reintroducing calories involves applying G flux with proper diet breaks.

• Increasing calories to maintenance level is difficult for people to understand.

• Increasing training intensity can allow for an increase in calories while taking a diet break in a conservative fashion that limits the risk of fat regain.

• This allows metabolic rate to increase without gaining too much more weight, which then allows for another diet from the top with a higher base metabolic rate.

Caloric Restriction and Longevity

• The speaker addresses the question of how caloric restriction fits into G flux theory and longevity.

• Fractal eating and breaking up how we eat could be beneficial in this case.

• It's difficult to draw the line on caloric restriction, whether it's daily, weekly, monthly or yearly.

• Periodizing quarterly could be easier but adherence may be poor due to lack of routine.

Protein Restriction

• The speaker discusses protein restriction and its effect on aging.

• Methionine research makes sense but there is a large plant-based skew that distorts how we look at that data.

• Adequate mtor phosphorylation is important for adequate recovery, which means eating meat.

Protein Restriction vs. Adequate Protein Intake

In this section, the speakers discuss their opinions on protein restriction and adequate protein intake for optimal health and longevity.

Confusion on Optimal Protein Intake

• Michaela Peterson and Mark Bell lean towards high protein intake, while the speaker leans towards moderate protein intake.

• The speaker believes that adequate amounts of protein with caloric restriction might be somewhat of an answer to optimal health.

Acknowledging Both Sides

• It's important to thoughtfully acknowledge both sides of the argument.

• We need to ask ourselves if we are looking at this through a wide-angle lens or not.

• A net neutral protein balance would be optimal until we have a way to measure it.

Blue Zones Diet

• The Blue Zones are areas of the world where people live the longest.

• The speaker encourages looking at outliers in these regions' diets to craft the ultimate longevity diet.

• Main takeaways from studying these diets include high omega-3 content, moderate polyunsaturated fat content, fruit polyphenols, fiber, and diversity of diet.

Attenuating Certain Things While Maintaining Protein Levels

In this section, the speakers discuss how to attenuate certain things while maintaining protein levels for optimal health and longevity.

Activating Markers Associated with Longevity

• We need to activate markers associated with longevity and caloric restriction while also maintaining protein levels.

• Protein is not the problem; it's one of many different elements affecting health and longevity.

Ideal Situation for Muscle Protein Synthesis

• A net neutral protein balance would be ideal for muscle protein synthesis matching exactly that of muscle protein breakdown.

• Until we have a way to measure that, we're always going to be in a slight surplus or deficit.

Encouraging People to Look at Outliers

• We're so quick to look for patterns that we forget about the power of outliers.

• The speaker encourages people to look at things like the Blue Zones diet and study outliers in these regions' diets to craft the ultimate longevity diet.

V Shred and Tom Stoltman

In this section, Tom and Zach discuss how people often confuse Tom with V Shred. They also talk about an ad campaign that V Shred did, which involved him setting up a studio similar to Joe Rogan's and doing a fake ad read for his own podcast.

Confusion between Tom and V Shred

• People often confuse Tom with V Shred.

• Despite being significantly bigger and leaner than V Shred, people still mistake them for each other.

• Social media can be like a dark foggy night, making it easy for people to get confused.

Ad Campaign by V Shred

• Zach talks about an ad campaign that V Shred did where he set up a studio similar to Joe Rogan's.

• The studio had the same red curtain, mic arm, mic, muffler top, desk, and lighting as Rogan's studio.

• In the ad read, V Shred was giving an impression of being on Rogan's podcast when he wasn't.

• This is becoming an actual battle that Tom has to deal with because of the confusion between him and V Shred.

Fat Loss Principles

In this section, Zach discusses high-intensity interval training (HIIT) and zone two training as effective methods for fat loss.

HIIT Training

• HIIT training is one of the most effective ways to lose fat.

• It involves short bursts of intense exercise followed by periods of rest or low-intensity exercise.

• HIIT can help increase metabolism even after the workout is over.

Zone Two Training

• Zone two training involves exercising at 60% to 70% of maximum heart rate for extended periods.

• It helps improve the body's ability to burn fat for fuel.

• Zone two training is less intense than HIIT but can still be effective for fat loss.

High Intensity Interval Training vs Other Forms of Training

In this section, the speaker discusses high intensity interval training and how it differs from other forms of training.

High Intensity Interval Training

• The magic of high intensity interval training comes from the fact that your interval should be as close to maximal as possible.

• High intensity interval training involves 15 to 25 seconds of maximum intensity followed by a recovery period.

• High intensity interval training leads to more glycogen depletion and central nervous system stimulation, which can lead to an afterburn effect and fat loss.

Other Forms of Training

• Other forms of training involve going one minute on and one minute off, which is more like various forms of Tabata.

• While other forms of training are good for calorie burning, they may not be as effective for fat loss as high intensity interval training.

Introduction to Training

In this section, the speaker discusses what type of exercise protocol he would recommend for someone who wants to add two or three sessions per week.

Recommendations

• The speaker recommends adding on top of an existing exercise protocol rather than starting from scratch.

• The speaker suggests Imam style training or Tabata training as alternatives to high intensity interval training.

• Imam style training combines cardio and resistance training in a unique way that keeps things fresh and exciting. It also provides external accountability through timed rest periods.

Favorite Workouts and Cardio Routines

In this section, the speaker discusses their favorite workouts and cardio routines.

Favorite Workouts

• The speaker's favorite workout involves starting with a high number of reps and then decreasing the number of reps for each set. This helps to keep them motivated throughout the workout.

• Another favorite workout is an ascending or descending ladder, which also keeps the speaker motivated by always having something to look forward to.

Cardio Routines

• The speaker recommends a high-intensity interval training (HIIT) routine for cardio, consisting of two minutes on and one minute off for six rounds, followed by one minute on and 30 seconds off for eight rounds, and finally 30 seconds on and 15 seconds off for ten rounds.

• This routine is effective because it starts with longer intervals and gradually decreases in length, making it easier to complete.

Satisfying Sweet Tooth Without Wrecking Diet

In this section, the speaker provides tips on how to satisfy a sweet tooth without consuming too many calories.

• The speaker suggests that when craving something sweet, try adding some salt or electrolytes instead. This may help kill the craving.

• Another suggestion is to eat dark chocolate with at least 90% cocoa content. While still caloric, it contains flavonols that can positively impact neurotransmitter function.

Bloating After Eating

In this section, the speaker briefly touches upon bloating after eating.

• The speaker mentions the FODMAP diet as a potential solution for bloating, but does not provide further details.

Gut Imbalance and Diet

In this section, Thomas delauer discusses the importance of a diverse diet in maintaining a healthy gut microbiome. He explains how dysbiosis can occur when there is an imbalance in the gut due to a lack of diversity in the diet.

The Importance of Diversity in Diet

• A diverse diet is associated with healthy guts.

• Lack of diversity in the diet can lead to dysbiosis.

• Healthy guts are associated with diversity of different fibers, foods, proteins, fats, etc.

• People tend to eat the same kind of things over and over again which does not diversify their gut microbiome.

• Rotating different vegetables and sources of fiber helps bloating issues.

Elimination Diets

• Elimination diets can help acute stomach problems by giving time for inflammation to calm down and rebalance itself.

• After elimination diets, slowly reintroducing foods can help recalibrate the stomach.

Conclusion

• The work done by Peter Andrew and others is helping educate people on maintaining a healthy gut through proper nutrition.

• For more information on Thomas delauer's work visit vshred.com or his YouTube channel.

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