Fasting Tips to Manage Cortisol Levels- Important!

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Fasting Tips to Manage Cortisol Levels- Important! - Thomas DeLauer
Longer Fasts DO Increase Cortisol
Study #1 - The Journal of Clinical Endocrinology & Metabolism
Prolonged fasting increases cortisol levels - it does so by increasing the size, rather than the frequency or duration, of cortisol pulses
Cortisol is released in a pulsatile, rather than in a continuous fashion from the adrenal cortex
In this study, 8 normal men by analyzing serum cortisol concentrations measured in blood obtained at 5-min intervals over 24 h on a control (fed) day and on the fifth day of a fast (water only) assigned in randomized order
Five days of fasting induced a 1.8-fold increase in the 24-h endogenous cortisol production rate (fed, 2504; fasted, 4528 nmol/L distribution volume)
This enhanced cortisol production rate was accounted for by a 1.6-fold increase in the mass of cortisol secreted per burst (fed, 115 +/- 12.1; fasted, 183 +/- 17.3 nmol/L)
Cortisol secretory event amplitudes (maximal rates of cortisol release attained within a burst) increased in seven of eight men, and mean secretory burst durations remained unchanged by fasting
Moreover, the number of computer-resolved cortisol secretory bursts per 24 h (fed, 22 +/- 1.4; fasted, 25 +/- 2.0; P = NS) and the interburst interval (fed, 65 +/- 4.0; fasted, 57 +/- 4.4 min) did not change significantly during a 5-day fast.
academic.oup.com/jcem/article...
Shorter Fasts Do NOT Increase Cortisol
Study - Cell
In 8 prediabetic men that 5-weeks of a time restricted feeding (TRF) program (6 hour feeding window) did not increase cortisol as compared to controls (12 hour feeding window)
In other words, the men were randomized to eTRF (6-hr feeding period, with dinner before 3 p.m.) or a control schedule (12-hr feeding period) for 5 weeks and later crossed over to the other schedule.
Morning fasting levels of cortisol (and IL-6) were all unchanged
Note: reduced levels of 8-isoprostane (D), a marker of oxidative stress to lipids. Because it reduces lipid peroxidation, it may, in turn, reduce the risk of atherosclerosis
This study was conducted in a randomized-crossover fashion with isocaloric and eucaloric diets.
www.cell.com/cell-metabolism/...
Cortisol & Ghrelin - Study - The Journal of Clinical Endocrinology & Metabolism
33 male and female subjects underwent 3.5 days of fasting, during which their cortisol increased gradually as the duration of the fast increased, much like the previous study
However, this study also found that there is a strong inverse association between ghrelin and cortisol - as cortisol rises, ghrelin becomes suppressed
www.ncbi.nlm.nih.gov/pubmed/1...
Electrolytes (sodium)
Study from The Journal of Endocrinology had 17 subjects fast without electrolyte replacement for 3 days and marked increases in plasma cortisol, ACTH, beta-endorphin, adrenaline, noradrenaline and dopamine were found
Unfortunately, this study didn’t compare the effects against those who would supplement with electrolytes, but it seems logical that depriving your body of them would enhance the stress effect
www.ncbi.nlm.nih.gov/pubmed/2...
Sodium
No cell in the human body can function without salt - our electrolytes drive every intracellular process, and, without salt, the human body cannot produce energy, and when fasting, you’re essentially depriving your body of salt
A lack of sodium causes the brain to send signals to the adrenal gland to increase the release of hormones responsible for water balance (aldosterone & vasopressin)
Cortisol is released alongside these hormones
Minimize Caffeine (Tea over Coffee)
Men (48) and women (48) completed a double-blind, crossover trial conducted over 4 weeks - on each week, subjects abstained for 5 days from dietary caffeine and instead took capsules totaling 0 mg, 300 mg, and 600 mg/day in 3 divided doses
In contrast, 5 days of caffeine intake at 300 mg/day and 600 mg/day abolished the cortisol response to the initial 9:00 AM caffeine dose, although cortisol levels were again elevated between 1:00 PM and 7:00 PM after the second caffeine dose taken at 1:00 PM
Concluded that cortisol responses to caffeine are reduced, but not eliminated, in healthy young men and women who consume caffeine on a daily basis
www.ncbi.nlm.nih.gov/pmc/arti...
Small Meal Upon Breaking Fast
In the fed state, when insulin is around in high amounts, HSL activity is turned way down while LPL activity is cranked up - in this way, insulin magnifies cortisol’s fat storing properties while blocking its fat burning activity
Cortisol and insulin also block the action of each other by decreasing the sensitivity of their respective receptors

[@ThomasDeLauerOfficial]

I understand that my videos may seem conflicting, and, well, they are. I provide a wide range of information that people can learn, and, subsequently, use to better their lives. Some information will conflict. It's on you to pick out which information applies to your lifestyle and apply it how you see fit. For example, I have followers that practice keto and I also have followers that do not practice keto. A keto video and a non-keto video may well conflict with each other, but if I ONLY posted keto videos, then my non-keto followers would gain no benefit. I have a very diverse following, and part of my job is to tailor to everyone as best I can. Hope this made some sense!

[@Kraayzee]

Doing a great job Thomas. Videos are easy to understand. Has helped me tremedously. Thank you so much.

[@420MRNICEGUY818]

I appreciate your response. I have a very black and white way of processing information. That’s on me. I can see that some of your tips work better for some then others. So the try them and see what works best for the individual is the best approach. Thank you again for your response and all the info you have shared.

[@danielmoore62]

I've learned so much from your videos. Down to 12% bodyfat from 25%.

[@jasonhurst8599]

Very well said. We should not need you (Or anyone else for that matter) to have to hold our hands and tell us step by step every single little detail what to do. As you said you provide us with a plethora of information, and it's up to us to decide what OUR goals are, and how to best use the advice you give us to attain those goals. Not every video topic is always going to apply to everyone.

[@alnagha7070]

That's ok because it speaks to the validity of your claims, and the fact that there is not one single path that applies to everyone. I am curious about the cortisol pulses throughout the day, and when they tend to occur.

[@timhealy7087]

Lately I've seen so many people hating on Thomas. Its ridiculous. Thomas uses science to back up his video's. Keep putting out this awesome content..

[@DanteVelasquez]

Jealousy pure and simple.

[@Gumdrops8739]

More and more people are learning the truth. There are people/big businesses that are going to be very threatened. Hang on folks, it’s about to get real.

[@donit.]

It's because they don't like the truth...

[@Juli-n-David]

@@Gumdrops8739 hell yeah i wonder if some business would trip cuz they start to see ppl doing this

[@dennycrane8654]

too many sales pitches.. that's y

[@karynlaine59]

I REALLY appreciate this video because I don’t hear much about it in the fasting community. I tried for four months last year and it reeked absolutely havoc on my already stressed adrenals. I gave up when I couldn’t even make it to 10 AM without yelling at my kids. I wasn’t loosing weight. I was miserable. I started again this May but with changes. I only do IF 5 days a week and eat normally on two non-consecutive days. I use adaptogens to manage cortisol and try to finish eating at 3 PM which leads to better sleep. Finally losing weight and not miserable.

[@keithklein7053]

This is EXACTLY the information I needed. I have been struggling and this explains at least part of the reason. Very well done.

[@Mellabella78]

I love how your channel looks at studies and research. The medical professional in me loves that!

[@FreedomVibeArt]

This is EXACTLY the information I needed. I'm finishing up day 2 of my water fast today.

[@brianb3854]

Great research and breakdown. Another good video from you Thomas!

[@lkjacob1]

"It's on you"! Exactly! Be accountable, responsible, and stop expecting others to take care of you!

[@kevinokeefe1132]

Been following this channel the last few months. During that time I have had unreal results. Thanks @ThomasDelaure for helping my understanding of the nuances of Keto/intermittent fasting....total game changer. I Train twice a day 6 days a week....energy levels are throgh the roof and consistent. Recovery time is is significantly less. Also have noticed a huge drop in lactic acid during endurance/strength training, while also having a increase in lactic acid threshold. Keep the amazing content coming!

[@michaelc9311]

Ever try ashwagandha? I have been taking it on a 5/2 cycle. Leaves me feeling chill, kind of stress resistant.

[@KetogenicGirl]

Excellent video a Thomas!

[@paulam1596]

You are killing it.. with these timely info!

[@myobmaravilla9094]

Thank you for creating these vids, I’ve just pinpointed what I’ve been doing wrong to get rid of this unhealthy belly fat and you helped make sense of it all. Thank you!

[@WendyHornRN]

Love the science behind your presentations, the links to back up what you say, I follow Dr Fung, too! Thanks again!

[@retrograveproductions4175]

once again THANK YOU THOMAS!!! Very informative

[@scousiered3124]

This is so helpful. I was a little over weight after breaking my ankle a few years ago and never being able to get back into running. I started doing 20mile runs recently and weight didn't drop off. Worse, when I had a nerve injury and had to stop, with no change to my diet I swelled up. This makes sense now.

[@dancyprus6863]

Helpful as always, thank you so much for your output!

[@jsims6467]

Solid info once again. Thank you Thomas!

[@delphinekirkland1757]

Thanks! Very helpful. Fasting has been awesome and easy, now I know how to keep it that way. I fast 19-22 hrs. 5-6 days a week and an 80hr+ at the end of the month. Weight loss has been great and I feel great! Tracking my nutrition and my levels on everything is fabulous because when I eat it's all amazingly nutritious. Thinking of extending my long, monthly fast to 5 days. I'll do 4 instead for August and 5 September. By then my weight will be perfect...like when I was 25!

[@pollyticspiche1801]

This is all confusing, but it’s a lot of great information. Sometimes we just have to sift. Thank you Thomas, I appreciate all the information.😊

[@kwabenaamanfoh6675]

Loving all the useful content. Thanks man

[@DrBiohack]

I've just started intermittent fasting and I love it! it's really working for me. I did not know that about cinnamon👍👍thanks!!

[@Tech-Sam]

This guys channel is a damn treasure trove

[@TheIntuitiveBodyFoodieNetwork]

Great content Thomas! Recap: 6:03 start small & slowly build: you wouldn't attempt bicep curls at 35 pounds for 12-15 reps if you've never lifted weights before. Instead, you'd start out with a weight your body can reasonably manage with slight but not excessive strain. 6:34 supplement with electrolytes: fasting without electrolytes could be the reason why people like me experience extreme body pain; the body is constantly under stress! 7:18 when in doubt break your fast with small portion of lean protein, a couple eggs, or a small portion of fatty bone broth with collagen. 8:03 no caffeine in the afternoon: consume herbal tea or decaffeinated coffee in the afternoon

[@rlwolf03]

Wow! That’s great to learn! Thank you! Will have to check out those fasting teas!

[@txgrandma3]

I appreciate the great info. Some of it is more useful to me than others but I am able weed those out. I also realize that I am only one person & my opinion is just that. Keep up the good work. Thanks so much!

[@madelinecolon4342]

Thank you soooooooo much for this video! I needed it so bad! 👏🏼👏🏼👏🏼👏🏼👏🏼

[@Pyper70]

Thanks for the informative videos. I was doing lazy keto for the better part of a year and August 2nd I began the strict keto diet. IF 16/8 daily, 2 weeks in and I started at 257lbs and today I am 244lbs at 6'5. Goal is 220lbs. Not much to lose compared to the journey of others but trying to fine tune.

[@CaptBill69]

Thank you for being so into studying and living this Keto Universe Science, and sharing your insights. I use your name and the keto topic I am wondering about in youtube's search engine as my go to learn more option. I look at Dr. Boz, Dr. Eric Berg, and other Keto teacher related clips too. Your classroom is my favorite go to keto info. resource! Thumbs up to your personal sharing style too. Thanks from Northern California from a 68 year old who is still riding motorcycles with quick reflects, and redialing eating and fasting habits for health & longevity.

[@tnvoljr]

Thomas, I appreciate your videos.

[@PhilipMcAdam]

Super super video. I do a hard cycle home from work before I eat, so from now on will chill out a bit with the tea before I eat now. Thanks Thomas

[@Gainsforeal]

My guy Thomas always consistent with the vids 💯💯

[@annettefowler4704]

he is full of good knowledge!

[@MrCurrybomb]

Thank you for this informative video!

[@wendywertz8828]

Thank you for this ! I’ve suffered from adrenal fatigue for decades and fasting ends up making me feels worse

[@kjtheproof5328]

Thanks a lot bro, really needed this!!

[@KETODiamond]

Very interesting stuff! Good to know!

[@slayerplaysgenshin9842]

I watched a ton of your videos Tom regarding fasting. Every information provided was easy to understand. I tried intermittent fasting today. Had dinner at 10pm. Woke up at 8. Was so hungry. But didn't eat cause I have to break fast at 2pm. I have a high metabolism so if I am empty stomach I get light headed soon and have a fever after a few hours. I felt so dizzy wasn't even able to get outta bed. Had no other option but to eat. After that I felt better. Man I really wanted to go with this fasting thing but I don't think I can. I guess I will have to 1000 cal diet and workout more intensely. Please keep making more awesome videos. I Love em.

[@staceykersting705]

Move slowly towards your goal. Eat dinner earlier if breakfast is too hard to skip. I eat dinner by 6 so I can eat b'fast at 10am or 11. Eating late at night makes me way too hungry in the morning. Maybe try eating dinner by 9, and breakfast at 9. Give yourself time to adjust, then move b'fast and dinner an hour closer together.Repeat. U can get there!

[@slayerplaysgenshin9842]

@@staceykersting705 Thank you so much Stacey. I will start eating at 9 pm from tomorrow. 6 is way too early for me. 16 hour fast is very difficult right now. I'll try some other variation. Thanks again.

[@acham3258]

Been waiting for someone to address this

[@Blessednesting]

So so helpful especially since I suffer with adrenal fatigue. I was doing a lot of IF over there summer and now I can’t even attempt it because I get low blood sugar symptoms.

[@joeohalloran9309]

Great video thomas. Thanks

[@mediawolf1]

Great info as always

[@Juli-n-David]

Thanks Thomas doing a awesome job im much more ahead with your videos an doing great losing weight an being just better in life in General Thank You

[@melodiousaddiction4189]

Fascinating. Thank you!

[@lukeroberts9337]

Tip number 3! Excellent!

[@brycelynch2306]

I like Thomas because he’s proof that it can happen to you with dedication.

[@Lycanthromancer1]

Thank you for these insights into cortisol and fasting. I threw my back out last week and have spent the past 10 days recovering, and I found that fasting made me *_incredibly_* stressed out, to the point where I woke up three hours after going to bed with a near-panic attack, and I think this might shed some light onto why. My back muscles are still feeling a bit achy, and they've been tiring easily, but I'll have to pay much closer attention to managing my cortisol levels during my fasts. I can get about 42 hours, currently, but not any longer than that, else I start feeling shaky and weak; I've been adding unprocessed (Celtic) sea salt to my fasting days, which helps, but a dedicated mineral fasting supplement looks to be in order, to see if that helps more. Gonna have to do more research on how this all works so I can push myself harder safely.

[@AkashSingh-dc9ni]

Hi thomas need to more about cortisol relations.. thanks for doing a video on this

[@belizeguy]

So much to learn, but overall, for what ever reason, Fasting is still working for me, even though I may be making some mistakes. I am closer than ever to my goal area weight and fat %. Happy with that and thanks for the help.

[@robertsimpson2011]

Thomas, the Pique Tea link is incorrect. Thanks for all you do. Keep feeding us!

[@Kraayzee]

I started intermittent fasting on July 1st. Results are great. After 6 weeks I lost 10kg or 22 lbs. My old clothes fit, I can exercise easier and I feel great. I do the 16/8 model. I leave out the junk food and bad carbs and fat plus weight training, swimming and biking. I`m 57 and feeling great.

[@cabrularo]

This cinnamon tip is interesting, I have been mixing a bit of whey with my pea and hemp protein to spike insulin about an hour post workout and as a break fast meal. Will substituting the whey for a bit of cinnamon do the same thing? About to run out of whey and seeing if its necessary to buy more but to be honest im enjoying the pea and hemp protein much more. Thanks for all the amazing tips Thomas

[@emotionalintelligence776]

Started with IF then added some Keto Mediterranean type eating lifestyle. Now I'm on day 5 of a 10 day fast, my mental clarity these last few days has been the best of my lifetime.

[@_jamesbradley__]

excellent vid,

[@joannaszmaj2556]

Thank you Thomas

[@annettefowler4704]

Very true, Thomas!!!

[@Alice-zj6lp]

Great video!

[@gorelowjeff5054]

Didn't see any sort of discount for the teas once I clicked on. Grear video thanks.

[@markadams7743cruisinblues]

Thank you so much I've lost 33 lbs since starting the keto and intermittent fasting. You're providing answers to the questions. Thank you again. I feel terrific!!!

[@jaydee3242]

Hey T, thanks for all the info you put out! Regarding cinnamon, if I have it with a Keto shake (protein & fats) will it balance blood sugar or will it just make me just store more fat? Cheers.

[@sojourner760]

Great info...I learn so much from you! Thank You so much!!!I am curious still as to why it was good to open cells using cinnamon and mimicking insulins effect without insulin?

[@DanteVelasquez]

You look really good in the dark colors. Thank god I find I don't get tired with my 16/8 fasting. Anything more than that is a different story though lol

[@dialectixemcee2428]

AHH YES SOME NICE INFO! Looking forwrd to more sympathetic nervous system stuff!

[@constanceways]

What about breaking the fast with a protein shake? Or BCAA? 🙏🏻 thank you for all the info ❤️

[@xrystalskyes2838]

I needed this

[@ClickyBuzzClick2ConnectBuzz]

Excellent!!

[@hereticsaint100]

I have been intermittent fasting for years. I have a 4 to 6 hr eating window starting at noon. I like it. Keeps my weight and energy normal.

[@Iamqueentasiaa]

Wow thank you !!

[@TittyTittyBangBangXX]

Awesome thank you bro

[@alikhalid76dxb]

Yes yes yes ooo thank u so much . I had also the feeling it increases cortisol

[@GilbertCollado]

Tell me how this dude has a bicep pump in all his videos!! awesome content in all seriousness brother !

[@SkyDaLimit925]

Thomas which keto calculator is the best in your opinion? Every time I find one on the Internet it gives me different fats proteins and carbs to eat.

[@mvb565]

I feel like this contradicts the other video in which you explained to break a fast, to encourage protein synthesis, eat a rice cake to spike glucose along with a little fructose, then your protein. An hour later, have your main meal. Maybe this new research you've come across about cortisol changes some of the advice you've given prior? Anyways thank you for all of your help in helping me, better myself. You're my go to when it comes to fasted workout/exercise. I've been following your protocols for a while now and they've helped my gains tremendously.

[@victoriakoski7606]

Vinny Garcia That’s how I interpret also, new research on Cortisol. You refer to rice cake + fructose then protein (this is what my son has been using in the hopes of building up lean muscle. He breaks fast immediately after his fasted workout.). Me, I have been doing fasted workout followed by bone broth with MCT + cayenne then waiting 1 hour for KETO meal in eating window. Thomas and his science have been AMAZING for our family results. I hope he and/ or his team have time to respond today so we can, if need be, alter our after workout breaking fast routines to account for the cortisol research updates. Maybe now we should wait an hour and “zen with tea” for an hour? Will both of the fasting breaks after our chill out above still be ok? Cheers❤️

[@mvb565]

@@victoriakoski7606 Interesting, and thank you for chiming in. I haven't tried KETO yet, only because IF has been a no brainer in terms of meal prep, FOR MYSELF anyways. I will try KETO eventually, and I definitely know where to get my info... Cheers!

[@TheCrazyDenis]

Very informative! Helps a lot. But can you share your bicep workout lol you have basketball for arms.

[@ginatruiolo3328]

Awesome video. I've been intermittent fasting every day (7days) 19 - 5 split with only 2 meals, lunch at 12 and dinner between 4 and 5 with no snacks. I've been doing this for 2 years. I've been feeling exhausted in the morning and my 5am weight training workouts are suffering. Yes I lift fasted.

[@samijawad7515]

Nice video man, really appreciate your work. Just wondering, I weight train early and generally don’t eat for 3-4 hours. Been doing 16-8 for a few years now, at 43 I feel great most days but always eat early if I feel shit. Any research on elevated cortisol when doing this? I’m finding hard to come across any. Thanks again✌️

[@phogan47]

Love the videos. Quick question, are you able to take multivitamins during your fasting period? I have seen in your other videos that it is important to get minerals such as potassium and magnesium during your fast and thought this would be an efficient way to do this. Thanks for your time

[@lottat6003]

Yes.

[@pinball541]

2nd! Great information Thomas! What is your opinion on coconut protein powder? Thanks again for all you do!

[@420MRNICEGUY818]

First you tell us to break the fast with a little healthy carbs. Such as a rice cake. Now you tell us not to break it with carbs. In other videos you tell us to break fast right after a workout with some protein, carbs, fructose, and salt. Then you tell us only lean protein to break fast . And to wait 30 min to an hour after workout before we break a fast. In another video you tell us to workout a couple hours before end of fast so we get the increase in fat burning for longer. Then another video you tell us to break the fast right after the gym. Am I missing something??

[@Dell300]

I 100% remember those videos you mentioned. In fact he also mentioned that working out at the end of a fast is better because of the natural HUMAN GROWTH HORMONE the body produces when your in a fasted state.

[@ThomasDeLauerOfficial]

Per my pinned comment: I understand that my videos may seem conflicting, and, well, they are. I provide a wide range of information that people can learn, and, subsequently, use to better their lives. Some information will conflict. It's on you to pick out which information applies to your lifestyle and apply it how you see fit. For example, I have followers that practice keto and I also have followers that do not practice keto. A keto video and a non-keto video may well conflict with each other, but if I ONLY posted keto videos, then my non-keto followers would gain no benefit. I have a very diverse following, and part of my job is to tailor to everyone as best I can. Hope this made some sense!

[@Hal-Taz]

Man your videos give so many confusing & contradictory signals, it's unreal. In a different video (& I've been watching them religiously since I found intermittent fasting), you say working out right before you break your fast burns maximum fat & to eat a rice cake with some berries for your breakfast meal, but you never mentioned a word about cortisol...in this video you warn about cortisol & fat storage? Might as well be rocket science, especially if & when it's dangerous or jeopardizes your health if you do it wrong.

[@OctoFuzzGaming]

@@Hal-Taz It's because you can't generalize the body. So yeah for those specific tasks, such as building muscle, enhancing fat burning, each video Thomas gives delivers on how to get the most out of a fast for YOUR SPECIFIC PURPOSE. However, what's the most optimal way to do everything? Build muscle, burn fat, lower cortisol, cure cancer, well that just isn't going to happen. There's no "steady state magic" for the body. The body responds best to hormesis, which is controlled stress in distinct periods to accomplish specific goals. Stop trying to generalize the "most optimal" strategy and you'll have the most optimal results.

[@samuelleo3172]

Clark Kent yes, I have the same question. So if I do keto and 20hr IF, workout at the end before I break my fast. What will be the best way to break my fast. My goal is to loss fat and to build muscle. Should I Consume a little bit of carb and fructose still

[@yvonnerios7558]

Thomas I had a question about fasting and the damage that it has on the thyroid. Is this correct? Does fasting cause underlining and long term damage to your thyroid? Thank you!

[@3secondwow]

Hey Thomas! Love the channel. Awesome content. One thing though - in your fasting videos, you tend to show food, and people eating food (this video wasn't too bad, but others have been painful to watch while fasting). Just a suggestion to cut back on the food cut scenes in videos on that subject.

[@Mohamedlatifquran]

Good video 😊

[@andrewadair3576]

Thomas DeLauer- how does our weight effect our fasting? At the beginning of August, I weighed 411lbs and decided to start Keto to loose weight. I have gotten to 389lbs as of the beginning of this week. Does your weight stop cortisol from working in the body as it would in someone that is not as heavy? I am looking to loose about 220 lbs and wanting to do this as healthy as possible. Thanks for your input, I am changing a life long issue, appreciate any advice you can give.

[@loumilano1414]

I love drinking tea in a sauna!!!

[@jesse_anderson]

Wondering if because I consume caffeine post workout with carbs for targeted keto if that’s making me store fat?

[@invisibleaznDJ]

Holy crap this video explains a lot. I did carnivore and int fasting for a month. Was eating like 8 ounces of meat a day for a short period. My heart got all racey was having issues with anxiety. Thought i was having like hyperthyroid issue. Based on this video, it must have been cortisol.

[@xiolared123]

everything is energy. even Albert Einstein lived by this principal. what do you think is going to happen to you when you're eating death?😂😂😂

[@travisbruce1775]

For all of those confused with conflicting information you simply are not paying attention. Information is specific but most watch it generally. You have to know who the information provided is for per each video as well as your body type and what diet you are following. It's easy to know what works for you and what doesn't by simple application and results. If you are trying a bunch of new things at once you will never know what is working for you and what is not. Go one step at a time.

[@damonrossouw9732]

I swear Thomas is living my life Whenever I experience a problem and need answers .........BOOM new vid explaining it

[@rubyr8093]

Interesting, ty.

[@jeffhinzman7219]

So, ending fast at 3pm, get 30 minutes of steady state cardio (has to be right now) at 1:30pm, then cinnamon tea at 2:30pm (already ordered, thank you!) and then protein at 3pm. I know this has to be ballpark guesstimate but when would allow carbs, assuming a 7pm window close? Thanks!

[@Calaman345]

💯❤GREAT VIDEO... HORMONES AND Neurochemicals are EVERYTHING for high achievers💯

[@daneck100]

Love your videos ! Very informative ! Now here is the small problem ! Wieght goal was 180 lbs , this morning scale said 178 lbs..... can I have a banana now ? How many calories on average do I need to maintain the wieght ?

[@oswaldobermudez1904]

I been having a lot of trouble breathing normally for a few months now, any advice on how to counteracted.

[@NovaScott]

Open question: I wonder what effect taking chromium and alpha lipoic acid would have if taken 1/2 - 1 hour before breaking a fast? Maybe an idea for another video? I'm Type II and I'm think I might try this to see what changes it creates in my glucose levels overall. Any thoughts?

[@DanielS-zq2rr]

How long should you wait after drinking tea with cinnamon before your meal? How long does it take for the cortisol to get low enough? I really dont understand why this isnt mentioned in the video. I know you mentioned the last third of the fast, but it still doesnt provide a full answer

[@MrPana5555]

What about apple cider vinegar with lime and cinnamon before eating?

[@rachellamb2564]

Hi Thomas, I just started watching your videos and I'm really enjoying your content. Would you do, or have you done a video about PCOS (polycystic ovarian syndrome) at all? It affects about 20% of women and some of the biggest hallmarks of the syndrome are insulin resistance, inflammation (and associate joint pains), and the inability to lose weight. I'm trying to decide on keto, IF, or a combination of the two to help mostly with the insulin resistance, but I would also love to drop some pounds! I would love some guidance as I've tried and failed at so many diets in the past, after following my doctor's helpful (and not so helpful) recommendations. (sorry, I posted this same comment on an earlier video, but I'm doubling up in hopes you see this. Thanks!)

[@hisprincesswarrior6246]

Trying to learn how Keto works and IF etc. Thank you for this information. How in the world does one know if they are high or low on Cortisol. Is there a test strip that can be purchased? I will do as you say and see if I have better results. 7 weeks on Keto diet. Type 2 and no medication. Not losing weight. A tiny bit with loss in inches but mostly my floppy fat (gross,lol) is now hard fat!!! And the fat is not helping me feel full during the fasting times or imbetween meals?

[@melissarichardson9884]

When u say lean protein to break the fast, would collagen packet added to water be ok? And then how long to wait before having an actual meal?

[@jenniferwarren82]

Great video, but you can get Pique Tea on Amazon for way less money: 2 14-pks for $26, compared to a 28-pk for $38 from the Pique Tea website. 😳 (cinnamon variety not on Amazon yet)

[@abhishekjoseph]

Thomas Brother a video for skinny guys to build muscle and what eat everday meal by meal (a blueprint) with training program to get in best shape possible