Why Thomas Delauer Quit Intermittent Fasting & Stopped Skipping Breakfast — Key Takeaways

Why Health Experts Are Quitting Fasting (BV #32)

Skip daily 16:8 fasting entirely — even 4 days of intermittent fasting measurably shifts cortisol rhythm and suppresses T3 by up to 55% within 24 hours, and Thomas DeLauer's proposed fix (fewer but longer 20–22 hour fasts) produces the same hormonal damage per the studies he himself cites.

Ep. 12: Weight Loss Part 3: Exercise, Nutrition, and More

Fix inhibited cellular energy production — not calorie restriction — by eating saturated fats, easily digestible carbs (fruit, well-cooked root vegetables, white rice), and lean animal protein at a 40/40/20 carb/fat/protein ratio, while prioritizing 8.5 hours of sleep, which produces 55% more fat loss than 5.5 hours.

how i start my day for maximum energy

Do 30-second intervals of 12 mobility movements first thing after coffee, including body bounces, neck circles, Cossack squats, deep squats with T-spine rotation, and 90/90 hip openers.

What I Eat Every Day After Fasting For 24 Hours

Build your OMAD meal around a large protein anchor (steak or salmon), eggs, avocado, olive oil, and a high volume of vegetables — prioritizing satiety and nutrient density over calorie restriction.