Jocko Reveals 6 Non-Negotiables to Lose Fat and Build Muscle Over Age 40

[@ThomasDeLauerOfficial]

My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!

[@TheHallway7]

Thank you!!

[@lukes5631]

Here's is the shortest and most efficient summary of the video: If you want to be jacked, leaned, fit or whatever after 40... you MUST make it a LIFESTYLE. It is not a decision you make each time you go to the gym or something you try to find the time for. You ARE jacked. You ARE fit. You ARE healthy. It is a mindset that is enacted through principles that you live by. Period.

[@LobsterMobility]

Cheers for that Luke

[@ronny6458]

Thanks for saving me 58 minutes 🙏

[@notimportant3686]

uh oh... i've been enacting lameness... i hope it doesn't catch up to and surpass my awesomeness

[@MrTavis1]

No alcohol! Was my big take away.

[@rs-vl2im]

and PED's are being used also. which I am ok with. I am on them myself. and so is Jocko.

[@Marx1963]

At 56 was heading down a bad road with life in general . Woke up one morning and looked in the mirror and said enough of this nonsense! 4 year later I entered my first Bodybuilding show and never looked back . Now at 60 in best health of my life . Maintain 10% BF from 230lbs to 185 . Loving life . Thanks for all you do .

[@victoriaman117]

That's awesome man! I'm 38 and needed to hear I have a big window of fitness ahead of me

[@mcclain13180]

That's amazing brother!

[@alansawesomeketoworld4612]

I changed my lifestyle at 57, and now that I am going to be 66 and feel better that I have in 20 years

[@sam_1570]

What do you think was your most beneficial change?

[@alansawesomeketoworld4612]

@@sam_1570 it was cutting out sugar and eating less than 20 total carbs.

[@sam_1570]

@@alansawesomeketoworld4612 awesome! Good on you and thanks for sharing.

[@chrismckee4154]

I was overweight in my mid 30s and lost 75 pounds. However, I did it all through cardio only and I suspect I lost muscle. I hated (and still do) weight lifting but once I incorporated it into my workout routine, the fat melted off and I started to like what I was seeing in the mirror. I’m now 55 and at about 18% body fat and have never felt better.

[@erickoraganie8705]

Let’s go!!!

[@grltrader]

I got my mom started with CrossFit for seniors 6 months ago and it’s already made most of her nagging pains go away like sciatica and stiff knees and shoulder pain from old injuries. 3 times a week and workouts customized for her. It’s made a world of difference!! I’m excited for … my mom will be 71 and has her deadlift up to 70lbs

[@KaliKali-hv9bt]

Great job mom!!! I’m proud of her!

[@kenuffff]

your 71 mother should not be doing crossfit

[@grltrader]

@@KaliKali-hv9bt❤❤ thanks

[@grltrader]

@@kenuffff🏋️‍♂️🏋️‍♂️🏋️‍♂️👵🏻👵🏻👵🏻

[@cheriseelliott9230]

Kudos to your mom! I'm a 61-year-old CrossFit grandma. It saved my life. I'm down 116 lbs and am stronger and happier than ever.

[@annunakian8054]

What he said at 13:00 is what all kids need to hear instead of having smoke blown up their behinds unconditionally. Jocko for president. 🇺🇸

[@TheyCallMeTheGambit]

PC culture won't allow him to. They'll say he is an abuser, mentally unstable due to his training etc. Whatever they can find.

[@davidzaharik5408]

That Thomas, was your BEST interview in a long time! BRILLIANT... I am 67 years old... a former Ferrari... in fact that is how my aviation medical doctor described me... I trained like a maniac, loved it and excelled. Once I retired I went sailing... not a lot of activity... I also ate every thing in sight in France and drank... marvellous time but I was 225 at 5 foot 9...After two years of gluttony, sailing to the Caribbean, eating fries with everything that was deep fried I was in rough shape... Believe it or not, I had no idea that what I was doing was killing me... after all, canola oil was healthy right? Got home early 2020 for the lock down... I had to get bowel surgery for diverticulosis. A year later my left hip needed replacing. While in the hospital I read Saladino's Carnivore Code... I was horrified. 13 medical references that showed my diet cause the issues!! I was crippled by the hope operation. 3 black belts in 3 diverse martial arts and I could not walk. I adopted a meat based diet... I can't call it carnivore but darn close.... its been two years and I am climbing out of the pit... I could not walk 50 feet without agony... I bought myself an X3 and started a slow progression of training... I couldn't do 5 five squats with the lightest band... almost two years later of diet and X3 I just walked 5 miles. No pain, no limp! And the rest of my body is ripped! So ya, old guys can rebound! Never give-up!

[@HIT029]

as 44 year old, who has been through many surgeries due to an accident. your story gives me hope

[@emeetch253]

Low key X3 plug?

[@ecbray7734]

@@emeetch253 Low key humble brag

[@SilverTongueJona10]

You following the X3 program as well? I just bought it recently but have been following another plan (Fit After 50) which has also been great. That one uses dumbbells and tube bands.

[@DeanJohnson67]

so glad I found this channel 6 months ago...my first 45 years I was fit... got lyme disease undiagnosed for way too long and went from 6'4 @190lbs to 250lbs (NOT muscle) I am now 56 closing in on 57 until this past 6 month because my mind was always in a fog and I had no energy! reversing the trend slowly on the scale down to 220 -- no ,more medication and only clean eating and 10k+ steps 5 days a week sometime s more

[@deanpesci8484]

Nice job! Never quit.

[@BetaBuxDelux]

Honest question, does a carnivore diet work for you?

[@DeanJohnson67]

@@BetaBuxDelux not eating processed food that can sit in bags for years works...I will leave it at that...

[@johnjohnston5437]

I used to work out pretty consistently until a little or 40. I did 3 sets of pull ups 20 reps at the beginning of my work outs. Got back into it a year and a half ago, I couldn’t even do one pull up without feeling like I was really going to hurt myself. Now at 63 I’m back to doing 3 sets of 15 reps. It’s all about consistency.

[@HawtSawz86]

Good for you for putting the effort in to get that back 💪💪💪

[@exerciserelax8719]

Any tips on increasing your reps? I've been doing them for years and I can't get over 9 reps per set.

[@1FAM_Gaming]

​@@exerciserelax8719 once you hit your 9 reps, do a couple negatives afterwards where you jump up and let yourself down slowly.

[@TheyCallMeTheGambit]

Progressive overload

[@rickyking1790]

Older people get out of shape due to not working out and eating to much. I'm 65 and found this out. Once you start working out and eat better you get right back in shape

[@drewmorrison]

It’s mostly because people progressively move less because they don’t feel as much energy as they used to and continue to eat the same. The interest compounds overtime

[@LL-hs4jo]

Yeh my friend (He's 68). He is still very active and eats a good enough diet. In his younger years he could pack away alot of food and he remained very slim. He's struggling now. He's not overweight. He does carry extra fluff that's he's not comfortable with though. Your body 100% slows down as you age and your metabolism definitely changes. He needs to really focus on what he's eating or the fat piles on. He's got great willpower though and he can maintain a good weight for his age. It's not easy for an older person. They can't just pack away 3000+ calories a day and stay lean.

[@ce1474]

Age does play a role tho. Older yoi get, the easier it is for your health to go sideways

[@saltwatergallery2005]

I will be 60 in a month. I’m 6’2 and I just weighed in at 194 lbs. Three and a half years ago I was 300 lbs and could barely climb the stairs. Now I walk a minimum of 10k steps a day (often a lot more) and do callisthenics. It isn’t easy but you can get fit again at any age.

[@anthonyrondolino8148]

Jocko will be 53 in September and is proof that there is not an “inevitable” post 40 decline in ability to build & maintain strength and coordination. As he points out, you have to eat right (whole foods) and work out (cardio and resistance training). It takes hard work and consistent vigilance.

[@elainek7157]

We need a similar video(s) that relates specifically to peri menopausal & menopausal women please!!! What works for men doesn't necessarily work for us ladies 😕

[@Carol-xl9mp]

Exactly! Just what I was thinking!

[@gaiagoddess8009]

Get all hormone levels checked and fixed. Peri sees dips in progesterone, which is why periods become heavy and erratic - too much estrogen. Too much estrogen allows fat to be stored in the belly. Testosterone lowers, which is why (one reason) weight gain and feeling sluggish, depressed. Poor eating habits are building up to insulin resistance, high triglycerides, low hdl...weight gain. Check thyroid. If it's above 2.0 (optimal!), you may need thyroid supporting supplements like tyrosine and selenium. Also, check for antibodies of the thyroid. WE ALL need B vitamins, zinc, and high dose D3 with K1/K2. It's exhausting.... 😢😅❤

[@christinehykawy9379]

I feel that. My worst symptom of menopause was hot flashes every 20 minutes. After 3 years , I tapped out and start hrt.!

[@cooolguy22able]

I totally agree with you

[@richmarko8704]

Not enough time ;)

[@ChanceReynolds]

00:00 🏋 Commitment to Regular Exercise and Healthy Eating Importance of regular exercise to maintain strength with age, Necessity of a proper diet and not eating recklessly. 02:18 🍽 Maintaining Metabolism and Clean Eating Habits Discussion of how metabolism doesn’t slow significantly with age if activity levels are maintained, Personal dietary habits transitioning to cleaner eating over the years. 03:41 💡 Promoting Strategic Eating and Exercise Habits The psychological perspective of delayed gratification regarding food and exercise, The importance of strategic thinking in making long-term decisions for health. 07:41 🧠 Long-Term Strategic Vision for Health and Wellness How making conscious decisions regarding food and exercise affects long-term health, Encouraging awareness in making healthier choices. 12:05 🚀 Impact of Lifestyle Choices Over Time Importance of linking current actions to future outcomes, The need for consistent, conscious decision-making to affect long-term health. 15:21 🏆 Maintaining and Regaining Physical Abilities The necessity of continued movement and exercises to maintain abilities with age, Personal anecdote on how to regain lost physical skills through consistent effort. 17:53 🔥 Metabolic Rate and Energy Flux Explanation of energy flux and its importance in maintaining a high metabolic rate, The significance of eating and moving more to sustain metabolism as one ages. 19:41 💪 Protein Importance for Older Adults Discussion on the significance of protein intake for older adults, Addressing misconceptions about protein and kidney health, Importance of maintaining sufficient protein levels as one ages. 20:23 🕒 Dietary Flexibility and Evolution Change in eating habits over the years, The importance of flexibility in diet and meal timing, Reflection on diet during demanding physical routines in the SEAL Teams. 21:34 🥩 Eating Patterns and Routines Jocko's current eating habits and rationale, Preferences for digesting food before strenuous activities, Description of typical daily meals and snacks. 26:08 ⏰ Intermittent and Extended Fasting Benefits Benefits of fasting on cognitive and physical performance, Personal experiences with various fasting lengths, Strategic timing of meals to avoid food during strenuous activities. 29:17 🏋 Training in Depleted States Advantages of training on an empty stomach, Comparable to using a “nutritional weight vest”, Psychological and physiological benefits of fasting while training. 32:07 🧠 Fasting and Psychological Adaptation Recalibrating hunger and taste through fasting, Insights into mental responses to fasting, Anecdotes illustrating the benefits of recalibrated cravings and hunger. 34:00 🧬 Performance Benefits and Mindset Discussion on cognitive and performance benefits of fasting, Enhancing muscle preservation and lean mass retention over age, Implementing fasting as a strategy for resilience and adaptation. 36:02 🧘 Optimal Fasting Duration Optimal fasting durations for physical and mental performance, Psychological and physiological benefits of a 36-hour fast, Overcoming the fear and misconceptions associated with fasting. 38:22 📅 Weekly Caloric Intake Look at weekly calorie intake instead of daily to manage caloric balance more flexibly, Adjust portion sizes easily if you know your standard intake. 41:52 💊 Supplement Evolution Discussion on historical and current supplement use, Experience with SEAL Teams and onward to creating a personal supplement line focused on quality for personal and family use.

[@robh1032]

Thanks to a variety of fitness and nutrional youtubers, im 37 and ive gone down from 215 to 176. I now train 4-5 days a week and feel the best i ever have. Thanks thomas, you have helped me

[@robinharris4247]

I am a 60 year old retired physical therapist who specialized in sports medicine. Two years ago I jumped from our boat to the dock and landed on my feet but landed hard and I was like man my body forgot how to jump!!! When I was working I did all kinds of drills all the time with my athletes and didn't think about it. When I retired I was no longer moving like that. I still ran and lifted weights but advanced movement skills left me. So I started looking at movement training and functional movement skills and found I couldn't dead hang from a bar anymore without feeling like my shoulders were going to pull out of socket and forget transitioning and rotational movements. Needless to say I now train very differently. I still run and lift but I work heavy on functional training and mobility as well. You are so right if you don't use it you loose it. I am thankful for that day I jumped and landed hard it was a wake up call

[@dawsonsschittcreek5395]

"Lose it" figure a PT would know the difference between loose and lose 🤔

[@robinharris4247]

@@dawsonsschittcreek5395 oh well I am 60 now retired for 10 years maybe a little dementia setting in.

[@eduardoelizondo3487]

​@@dawsonsschittcreek5395Daddy chill, what are you, the grammar police?

[@marciamakoviecki3295]

Functional training is very trendy right now

[@capoeiradude35]

​@@eduardoelizondo3487lol

[@fryloc359]

A couple years ago I came to realize that when i eat junk food, I will get unbelievably sleepy in 15-20 minutes. I quit the junk food habit, and sometimes I indulge in it, but after a few bites I realize I don't like it anymore.

[@donaldjohnson5080]

That's because your insulin spiked which is a common thing. You may have noticed you go to the bathroom more. You're body is trying to get rid of excess sugar.

[@joshuaeasterly7273]

Jocko says he eats a lot and then proceeds to describe a cut phase as his diet? Some nuts, a steak, a salad, 2 protein shakes?

[@ChandlerSavage]

Just turned 40. Had to take time off from training after a series of injuries and boy is it easier to maintain fitness than to rebuild it. Key is consistency and listen to your body to prevent injury.

[@wilbe6885]

Very true!

[@barbarafairbanks4578]

@ChandlerSavage Scott Hogan's book, "Built From Broken," is an excellent resource for learning how to get back to 'built' from an injury that's sidelining us. Also, learning how to lower injury risk (& especially, re-injury) by knowing how to - and how not to move - is paramount in this book. There's also alot of information in this book about learning how to care for & strengthen our connective tissue. (rarely discussed in podcasts like this, or in books, or training video's) Strengthening & maintaining connective tissue...that type workout...is very different from, say, lifting for muscle hypertrophy and/or muscle strength. I highly recommend the book - it's been an invaluable resource for me. (Unfortunately, the book's photo's - demonstrating specific exercise positions ... are Sh*t!😅. ....cheap paper, no use of contrast, inferior lighting. They are not indiscernable, but irritating that they are such low quality.😒 Other than the crap photo's... the book is great! 😅

[@Riosgirl98]

Great comment, as a 41 year old who wears the same size as I did at 16 years old. I have had numerous injuries but keep my fitness levels up because the key to health is nutrition and moving our bodies. I'm sad to see people use the excuse of injury to give up moving altogether. I hope you inspire young men with your comment 🎉

[@ChandlerSavage]

@@barbarafairbanks4578 Thank you for this helpful information, and I'll definitely check out this book since it's something I'm still working through.

[@JoeMac1983]

I'm learning that the hard way right now. I'm 40 and I've been a runner since I was 14. However, I've taken the last few years off after my second kid was born. It's insanely hard to get back into it... and the 20 pounds I've gained isn't helping. 😂

[@harryv6752]

In my mid 40s and since i got back into training (solely for functional strength and functional fitness) just over 3 months ago, after over 5 years off, my training motto is: Train hard. Train right. Train smart. Eat right. Sleep right. Get results. Keep on rockin'! 🤘

[@gregchambers4935]

Great show ... A great example of demostrating that basic consistent behavior is the key to performance - eat clean - workout - sleep are foundational to fitness and success .. I did not hear a single hack - short cut - or other BS about getting results ... truly exceptional content - you have a new subsciber!

[@DeployedMgmt]

Around 6:15, you feel like junk if you eat junk food. Its so hard to break people of this immediate gratification mentality. Who wouldn't trade 10 minutes of joy to feel great the other 23 hours, 50 minutes.

[@oohwha]

It took me about 7 years of studying nutrition and thinking critically about the psychology of food marketing in the USA... but I finally came to realize that adjectives like "GOOD", "DELICIOUS", "SCRUMPTIOUS", "TASTY", etc...... all these adjectives mean are "ADDICTIVE". And that's unfortunate... because an addict who is able to say "wow that tastes good" is an addict that has ZERO pressure to quit that addiction. Imagine if we never referred to other addictive substances as addictions... instead legalizing them and telling each other, "Wow, this is delicious" and society was OK with it!

[@andrewgarcia7145]

@oowha love that perspective

[@LL-hs4jo]

In my work place. All the guys I work with eat like a trash can. Everything is ultra processed. Zero vegetables in their diet and only live on fizzy drinks. Their constantly ill. I'm talking on a weekly basis. I told them it's their diets. They completely denied that and said they thought they ate ok. I'm barely ever ill. I never get their virus's they have every week. They asked me one day. How do you resist the chocolate and biscuits that's everywhere in our workplace. I just says. Why do I actually need it? What is that 1 minute of taste gonna offer me? If you don't eat it long enough you forget the cravings. One of the guys will bring in a healthy meal (He's terrified of the weight he's gained. 60 pounds in one year). He has that and the next day he says. I was good yesterday so I'm gonna treat myself today and order a 2-3 thousand calorie fried dish. He does this constantly and he's gaining even more weight. It's an addiction.

[@paulbarrington7415]

Hey guys, I'm 63 and work out 5 to 6 days a week with 2 days of that week being HIIT. It has made a BIG difference and the folks at work, when they find out how old I am they can't believe it. The only thing I struggle with occassionally is eating. For the most part it is controlled, but some times I let it go. Have not figured that one out yet.

[@redwingblackbird8306]

450lbs, definitely wanting to lose weight. This week, I just decided, I'll eat two meals a day. I'm not even worried about if it was junk food, I just ate less. I figured out that throgh lunch and until supper, I have energy. Not jittery energy, just a nice even energy. Going to meal prep today, for the next week, see what it does.

[@rogeradams7286]

I am not lying my son was 380 less than two years ago; now is 190 thru meal prep; roughly 1600 to 2000 calories a day; probably averaged 1700 to 1800; now hes getting around 2000; 2 500 calorie meals a 250ish calorie meal ; a protein shake and bar every day was 90 percent of the reason he lost the weight ; all this being said I'm stuck at 225 and realizing it's all about execution of said plan

[@redwingblackbird8306]

@@rogeradams7286 Thanks for the encouraging story.

[@rogeradams7286]

@redwingblackbird8306 sure thing!

[@shirohige291]

Big talking if he is on roids. Hard fact is, he could simply sit on the couch and still not get too fat with his roid plan. Only listen to pure nattys who are big and outlift these roiders. Why roid if you don't intend to be top 10 in any sport? Cheat you ancestral genetics?

[@zacharymartin5198]

My alarm goes off at 4 am. I get up about 415 and get in the gym, I go to sleep between 10/11pm, and the kids wake me up at some poiny throughout the night. I feel fine crush my workouts and go to work and dad life as soon as I get in the door until I can make it to the bed. Repeat 😅

[@beaches2mountains230]

Same here.

[@360Birdman]

Consistent well oiled machine. 👏

[@TeKnoVKNG23]

Jocko's universal hate for donuts carries on, lol. I actually don't notice anything with donuts, it's the heavy fried foods that make me feel like crap after eating them, so I've quit eating those.

[@nikosogamias]

we need to be reminded more than we need to be taught

[@irenekeller8896]

That's why I watch so many of these type of you tubes

[@android584]

"to know and not to do is not to know".

[@WaterMalone42]

Jocko does not look well. He looks like he is getting no sleep and carrying lots of stress. "GOOD"

[@scotlynhatt]

Don't forget the volume of stress he endured during his military career. I agree he looks old for his age compared to others in the "fitness" space but high mental stress can age you more than any other lifestyle factor. Reversing out of a net negative lifestyle is one of the points of this conversation.

[@shawncarter5619]

so...I'm 60 years old, 6'1" and about as jacked as Jocko, probably a bit bigger. You need to make your health your LIFESTYLE, your food needs to be both your medicine and your fuel, and that is really it. It is all a matter of disciplined, and have some self respect. Now, Jocko is a type A personality, very alpha, which is what tier 1 units look for...it helps me that I was Force Recon in the 80's and 90's which means that I don't have to work hard to be self disciplined. Now for people over 40 I would highly recommend Creatine use as it will help you build and retain lean muscle mass. Also, protein intake should be the high point in your diet, not carbs. Older folk have a lower ability to go through protein synthesis, so we need higher amounts of dietary protein. That's really all you need...a complete lifestyle change. Good luck...LMFAO!

[@MSchon-qf3fl]

“Four chicken thighs instead of seven.”😂

[@garyhay6771]

Good diet exersize and take your "Vitamins"😂

[@Pchorney]

I’m just about 40, 2 years ago I went from 350 to 180 and ran a triathlon and a 10k trail back to back weekends last year. Trained super hard and tracked everything for 2 years to hit that goal. I’m about to be 40 and last few months mental health and life factors have put a strain on that drive and passion but with some hard work I’m back at it and have set some new goals. The real trick is mindset and passion with a healthy dose of structure

[@GUITARTIME2024]

Food is number 1. Real food. Nothing ultra processed.

[@BenWeeks-ca]

That's awesome. You would be a beast in bjj. Cardio is really important and 180 is a good weight there. Slightly higher than the average of 170 gives you pinning advantage. It just takes 6 months to build up a repitoire of moves to make light rolling more fun.

[@Pchorney]

@@BenWeeks-cathanks bud. I was an Allstate wrestler in HS and multi time tournament winner in martial arts point sparring when I was younger. I miss those days quite a bit

[@BenWeeks-ca]

@@Pchorney amazing! you're way ahead of me then! I kept hearing jocko talk about bjj so I brought my daughter to a trial class a year ago and ended up joining myself in my 40s here. Good way to get away from the computer.

[@cheshire_skatkat9093]

I cant do all that. I live in the middle of rural farming town nowhereville america. I drive for a living , so I am always sitting. I eat keto and walk a mile three days a week. Its all I can do.

[@trxe420]

I think what people get wrong about exercise over 40 is they think "all I want to do is get in decent shape" and then proceed to not push it in the gym because they don't want to get jacked. That is the wrong mindset imo. You need to aim higher, train like you are trying to get jacked and compete in a competition, it's much harder to get gains over 40 and you need to train harder than you did when you were 20. It's like in golf, if you want to make a change you have to exaggerate it.

[@barbarafairbanks4578]

@trxe420 That's one reason...not pushing hard enough - doing the same over & over - just putting their time in at the gym - no periodization - nothing that promotes adaptation - so they just stay at the same level - mediocre - OR - the other scenario seems to be this... The amateur 'athlete' decides to go all gung-ho on getting Jacked 💪 - They take on too much too soon - no patience ...want instant results - and then they get injured. The result is very often an injury that sidelines them completely (but doesn't HAVE to) - they think they need to stop any kind of movement - they lose all the ground they've managed to get under their belt. Total discouragement. Then, they decide that working out in the gym is just not for them. What generally has happened, of course, is that they got over-inspired, dived fully in with little training; no training, or poor training - they completely overdo it then get injured, and quit. I've seen both these scenarios many times over.🙄

[@llkoolbean4935]

Injury is always a concern too

[@XAUCADTrader]

Why would someone (male) NOT want to get jacked? Even if they didn't want to, most people have trouble managing even if they tried, many times un-naturally, it won't happen magically.

[@chrisburton3571]

I agree with you to a point. The data shows that as we get older, 40+, it takes our bodies longer to recover. It’s compounds the older we get. We have to reduce the volume of working out, specifically resistance training and high levels of cardio.

[@trxe420]

@@chrisburton3571 Ok here is what I mean. I am 46, I obviously cannot recover like I could when I was competing in USAPL in my 20's/30's, but I train as if I was still competing. I go in with the same mindset, same intensity, but I regulate my volume and manage my maximum recoverable fatigue way more than I used too. The problem I see with a lot of guys my age is they have the mindset that they just want to stay in shape, but for anyone who was ever an advanced lifter I think that is way harder to do if you are just doing the bare minimum. IMO it is possible to still train hard if you manage your fatigue even harder. I get what people are saying, I just think it is a mistake. Personally, I am having a bit of a renaissance in my gains and the strength is coming back without any gearing (we never could in USAPL, drug tests). All I am speaking to is the mindset, the intensity, I don't want to see anymore 40+ year olds doing 2-3 RPE sets and calling it good for maintenance, that is all.

[@HeartoftheWinter]

I am 100% onboard with Jocko. I cannot workout on a full stomach. Usually I make sure I eat at least 2-3 hours before my workout, never sooner.

[@grgoldman7303]

Why does so called health prophets look like spaghetti sandwiches I don’t get it

[@pinkydavis6113]

I've found that getting on the mat regularly is a critical component to keeping my body fat under control after 50. I've been doing the combat sports my entire life and I'm totally board with most other forms of exercise so that may have something to do with it. Just figure out what blows your hair back and do it regularly...

[@irenekeller8896]

I love way you use sweetners in your protein powder Hate stevia! The use of allulose is the reason I gave it a try and now I am hooked Thanks

[@davidlittle6621]

I'm 66, and try to work out 3 times a week. I feel better and am stronger than I was at 56.

[@liberty2four2]

Got stroke 3 weeks before my 46th bday. Right side of my body feels weird, numb in pain but not in touch. I got G tube for like almost 2 months because I couldn't swallow. But thank God I recovered 100%, begins to going to gymn again but I noticed that my strength is no longer the same. Am 47 now and still going to the gymn, I'm struggling a lot feels like my body is no longer the same. But I'll continue all the way with God's grace.

[@noahvsolis]

Keep at it bro!

[@liberty2four2]

@@noahvsolis thanks bro

[@GUITARTIME2024]

I've found that getting some compound lifts going first thing at gym, gets my energy going and removes cobwebs. I'm eariy 50s and energy is an issue. End the lifting sessionwith a brisk incline treadmill. Good music on earbuds and drinking strong coffee before workout are my tips too.

[@roadrunner2380]

Why are you guys in a brick pizza oven

[@kevinlindsay5255]

I can categorically state that I turned my own health issues around at 62 and now eat really clean keto based foods, and exercise daily both cardio and resistant training. It can be done and It's NEVER TOO late to turn it around

[@Lowell1970]

YOU ARE BOTH ON GEAR ! YOU'RE NOT ALLOWED TO GIVE ADVICE TO HEALTHY PEOPLE ! STOP !

[@DM-jt4rh]

You still on test Thomas?

[@Matt24002]

The science is clear. Metabolism is more or less the same your whole life. The only things that change with age are nutrient partitioning (your body's propensity to store fat vs build muscle), and activity level (tends to go down).

[@TheRusselmuscle]

My problem is protein is pretty expensive compared to carbohydrates and fat. I can't afford 1g per lb of body weight. 200g. That's not cheap.

[@dianaw1813]

I just get protein powder when it’s on discount. Turns out to be less than $1 per serving. Also, there are cheap options at the store, like frozen ground Turkey, eggs, cottage cheese etc. no excuses Russ lol

[@GUITARTIME2024]

Honestly, I think 1 gram per pound is overkill. You're not a pro. Just try to stay over 100 grams a day. Eggs, canned albacore, unsweetened Greek yogurt (5%) with some fruit mixed in, cheeses.

[@TomE007]

It's all about creating the Right habits . I'm 55 and feel great . Common sense takes you a long way . If it taste that good , it can't be good for you . Take the stairs instead of the easy way . Walk more , find something you love and do it as much as possible . Mind set , work the mind and it will help on the choices you feed the mouth .

[@Ensignpeak]

There is no way Jocko is 10% body fat like the clickbait thumbnail indicates. More like 20%.

[@ThomasDeLauerOfficial]

Your mom clickbaited me. And she was way more than 20%

[@robh1032]

This is amazing​@@ThomasDeLauerOfficial

[@emh8861]

@ThomasDeLauerOfficial That was very low.

[@bridgesgijsbers6349]

Jocko might be super fit, but we wear our biological age on our faces. He looks 60+

[@blainerock4129]

Lay's and Big Pharma, benefit from us eating potato chips.

[@kalisa0835]

So informative thanks! I can’t believe how similar he and Dr Mike sound.

[@robertdunlop5247]

I wish someone had spoken to me like this when I was younger. I am 43 and I pretty much wasted my 30's and now I am paying for it. I caught myself, just in time, maybe, now I am finally thinking about myself and the future.

[@zod-engineering-welding]

Robert, I was in your shoes exactly, age-wise, at the beginning of 2023. 43 yrs old, and in horrible shape. I wasted my 20s and 30s, health-wise, and it finally caught up with me. You are definitely not too late. I started with just the basics and I was able to shed nearly 40lbs (I was near 190 lbs) and have stayed consistently in the low-mid 150's since July of 2023. I cut out all added sugars, useless carbs, and increased protein intake. I just did daily cardio and calisthenics (running on the treadmill, push-up's, sit-up's/crunches, jumping squats, bicep curls) for 3 months, and progressed to weighted calisthenics. I'm down to 11.3% body fat, I can now, at the age of nearly 45, do things I never dreamt possible; I can do Bruce Lee Dragon flags, weighted dips with 30lbs on the weight belt, and I am super lose to actually holding a full planche on parallettes. My tips: increase breathing capacity via cardio, keep your joints healthy by warming up, good stretches and you can do it. I'm still going to the gym 5 days a week and people have actually asked how I do the calisthenics exercises that I do. It feels very good and refreshing that people notice the hard work.

[@robertdunlop5247]

@@zod-engineering-welding oh, maybe I misspoke. I started years ago, I am in best shape of my life. Keep up the good work.

[@TaraKaos]

High-School and College... I made horrible decisions all over the place. I was never an athletic... well short of those years when I was playing hockey. A few years back I was diagnosed with obesity and weighed 320 lbs. My wife got scared and got me to buy a home gym machine. Buying that machine was probably the first good decision i made fitness wise. Got hooked on lifting almost instantaneously. Trained for power lifting for a year and a half or so. Was tons of fun, but my diet was still shit, I was still getting winded just walking up stairs, and despite lifting heavy 4 times a week and increasing my protein... I was still 320. So last summer I had enough... I made the decision to actually take things seriously. Started logging my food and waking up early and started focusing on bodybuilding. So how did that decision work out? 14 months later I'm 209lbs and feeling absolutely jacked! Obviously compared to bros like jocko i aint shit lol, but i'm seeing muscles pop that I didnt even know existed lol

[@And1Mell]

I like a lot of what Jocko has to say and I agree with a bunch of stuff. Jocko is a big guy, he exercises and trains regularly, but he is quite overweight and that must catch up with him eventually, if it hasn't already. No way is he as athletic as he could be. 36 hour fast before a jiu jitsu competition? Meh... maybe because he carries that much extra weight? Don't know, never been that heavy, but I have done plenty of 36 to 42 hour fasts. I always do my regular exercise during the fast, including just before breaking the fast, but I never feel at my peak performance. I could see that someone could get a PR lift, since it's brief. Especially a bigger guy like Jocko, simply from moving better, due to not being so water logged. However strenuous physical activity over time? I don't think so.

[@4six3]

Testosterone, diet, gym, sleep

[@ME-zl8ts]

Thanks

[@rgcamsf]

Jocko's comment on knowing the outcome between eating a donut or working out, can be supported by Solomon's work on Opponent Process Theory. Delayed gratification was studied by Walter Mischel in the Marshmello experiments. Delayed gratification and knowing opponent process are potential super powers

[@Therealmathilda]

I'll be 54 next month. 6'3 230 pounds. 5 years ago I was 375 pounds, hopeless and at the end of my rope. Got some counseling, started eating better, eventually began exercising again. I exercise daily now, its non negotiable. In my 20's I was fit. I did triathlon, bodybuilding. I trained others. Numerous Injuries, fatherhood x5 and all of those obligations, 4 surgeries in the last 5 years. In the end this is about discipline. I'm working out today, I leave my feelings at home. Its not always a ballbuster but it's gonna happen.

[@COACH-CARBOHYDRATE]

He hit the nail on the head 100% working out is the single biggest factor. If you want more muscle, Mass, all these people trying to eat high protein times and not even going to the gym is complete insanity, not to mention a high carbohydrate low-fat diet is the most optimal for training, hard in the gym and recovering well afterwards, Carbs FTW!! 💪💪💪

[@GUITARTIME2024]

Food is number 1, weights are 2, aerobic or walking is 3.

[@alanconsidine8432]

Love how the debunk the whole sleep thing. Ive always been a morning person tried shift work for 2 years didnt like it got myslf a regular day shift job now im back to my 4.30 rise gym at 5.30 for an hour to 1hr 20 really sets me up knowing ive won the morning before most people turn over for there so called 2nd sleep 😂 and cutting out alcohol for over 11months to do a photo shoot has really improved my life as a whole it doesnt serve me does noting but interupt how body functions for 3 to4 days evan when im right back in the gym and eating wholesome food as normal the next day and fresh air it still takes that time to recover and its time lost when you should be further on in your healthier lifestyle. Wholesome food weight training,LISS cardio and walks are number 1 😊

[@Jackjhumphries7]

I’m 57 I’m in the same shape as somebody half my age im carry good levels of muscle I’m consistent which is very important my training has changed over the years now I weight train only 3 times a week full body still relatively heavy but leave the ego at the door I eat 80% clean food walk every day ,don’t drink,smoke or do drugs . My plan is to remain functional and strong into old age 💪🏼

[@bellliberty4500]

Fitness guy: what's the secret to staying jacked? Jocko: consistently exercise and eat healthy. Fitness guy: I've built a whole career on this so we're gonna need to over complicate that...

[@1Esteband]

Listened for 5 minutes about the food and all is about mindset and framework not food itself. Honestly nothing new, not worth it.

[@whatadqr1]

You can live without food as long as you have body fat to burn. World's longest fast was 382 days on zero calorie drinks and multi-vitamins only. Angus Barbieri - lost 276 lbs with no ill effects.

[@tommyoptions4421]

Greetings from Newbury Park. Tom you inspire me. I’m where you used to be at one point, I just hit 235. The damn del taco on Ventu park. I’m trying to kick myself back in the ass.

[@josefniederer5039]

I can attest to the fasting. I thought I was a little crazy, but I like doing sprints about twice a week (20/40's or sometimes 30/60's), and I was on a 48 hour fast and I swear I was faster during the 2nd day of my fast. I think a lot of times when you have full glycogen stores you tend to contract a lot of muscles that are unnecessary and a lot of times get in the way of a good stride. During my fast I felt like I contracted the exact muscles at the exact time I needed to and felt smooth and fast during my sprints. My heart also felt a lot better too, and it almost felt like I had an entirely different gear to go faster after I did like 10 or so sprints and was warmed up.

[@everready800]

54yrs. Definitely goota do resistance training to hold muscle. Yes you can grow muscle at 54 with a proper progressive strength training split and plenty of protein.

[@jameswood7349]

Eat whatever and whenever I want, always been 10% or less body fat. 22 or better on the FFMI my whole life. Am almost 43, just don’t sit down or slow down and it is easy. During my twenties and mid thirties I ate a pint of ben and jerry’s in one sitting three times a week or more. A hot enough fire will burn anything.

[@dbiezons]

Fun conversation but it’s a little painful hearing Thomas talk biology. Mostly an incoherent word salad of random terms - if you don’t understand it, why spray this on your audience? Otherwise fun to listen to ❤

[@azerko]

There's a limitation to what Jocko says. As you get older your body cannot stand that much punishment. I had to stop training bjj at 55. I cannot think 5 miles because of my back and knees. I still love exercising but it's clear my energy levels are not the same.

[@whiskybar]

You should never feel worse after you've eaten. Always aim for feeling better after the meal: that's why you eat. You are hungry and you eat, and now you should feel better. Mark this when you ate too much: now I feel full and worse -- that is the bad feeling which you want to avoid.

[@Ak_guy907]

Got this dude mixed up with Mike Israetel

[@regerbryan]

Ironic to say like a idiot when the correct grammar is “like an idiot”.. great info tho 👍🏼

[@CaptainCologne]

That was your takeaway? You crack me up.

[@regerbryan]

@@CaptainCologne why would you possibly think that when I also said great info tho, it’s called a comment

[@CaptainCologne]

@@regerbryan It struck me as funny, so I made an observation/comment just like you did. What do you expect from that guy, flawless grammar? I didn’t. You could’ve said “great information” and left it at that.

[@regerbryan]

@@CaptainCologne your comment was a response and it was confining you believed that was my takeaway completely ignoring the rest of my comment clearly telling you I got good info out of it, take a second and think about it

[@CaptainCologne]

@@regerbryan just say it you’re the grammar police sometimes and you can’t help it

[@mnelson2008]

WHY IS THE ROOM PITCH BLACK? Ridiculous lighting. Doesn't make subject matter feel more serious. It looks like no one paid the light bill. RIDICULOUS. And bricks? 😂

[@OscarOThoughts]

I usually like these videos, but this one was a whole bunch of nothing. Could have been a YT short TBH.

[@dahan419]

Joko for vice prez

[@liamconverse8950]

I don't really agree with the part that pizza makes you feel bad

[@Ehllo_Mello]

😅😂😊

[@johndoe-gn6nk]

Jacho looks like hes 60, u need supplements brother lol

[@AllanKeller808]

How do you get enough protein for your daily macros if you fast as long as you do? I'm 48 and find myself struggling to reach my 1 gram of protein per pound of bodyweight in a day without resorting to doing a lot of protein shakes, which is not the optimal way to get protein vs eating whole foods.

[@sdean4816]

Take 3/4 cup (170 grams) of non fat Greek yogurt, mix in 1 scoop of protein powder then top with 1/4 cup sprouted pumpkin seeds and you will have about 48 grams of protein depending on your protein powder blend. That should cover a quarter of your required protein if you’re working for 1 g per pound of body weight. Protein powder can be your friend.

[@ninjaviking4073]

Thomas DeLauer interviewing Jocko? GOOD.

[@radezzientertainment501]

hour long video? GOOD

[@BayouToad]

Damn dude, wearing a Born Primitive shirt with an Origin guy sitting across......ballsy

[@anatta467]

joko has so much water retention his eyes look swollen. easy on the liver bro

[@Gerry1967]

2 beasts! Love this!!!!

[@BassSniper209]

I'm actually surprised I can take this guy seriously given those dang advertisements good change an quite digestible

[@jeremyking3986]

I was wondering why I wasn’t jacked, turns out i wasn’t working out

[@blumegrow9995]

Been looking forward to this interview. Jocko is so well spoken.

[@Snowchapel]

I made it as far as censoring the word “ass”… and just couldn’t hang Less than a minute.

[@deltaimages]

Jocko for president

[@MiguePizar]

I don't agree with that fractal eating, unless you really know yourself and your body, but most people "fractal eat", and that's why they are fat, that's why an intermittent fasting approach is better, because you only can eat in what small window and that's it, and that what worked perfectly for me since 18 years when I was morbid, anyway, thanks for the video.

[@BestLifeMD]

But you were morbidly obese. You had disordered eating. Your personal way of dealing with it doesn't mean it's the best for all.

[@savic-e8m]

tons of roids

[@GotChrist60]

Another wonderful show of NAVAL SPECIAL BOOKFARE! we so cool

[@REiiGN15]

POP FILTER, put that shit on the mics. My god my ears.

[@BodyByRich]

I was 175 heaviest ever during covid, decide to lose as much weight as possible. Got down to 156 in 30 days. Never looked back since. Took like 6 months to really get it. It now is a lifestyle, not when I get around to it. Not when someone needs to push me... and I look and feel great

[@GUITARTIME2024]

I lost exactly the same weight over6 months. Radical diet change.

[@ChristoferJBell]

No nonsense, real talk from guy who has 100% skin in the game. 🎉

[@filmnlnja]

porn addiction works similarly with what you guys are talking in the beginning

[@ryan.grigsby]

I knew me and jocko were cut from the same cloth. I worked at Wendy’s as a kid too.

[@deeveeoh]

The bro-science and Orthorexia are the strongest things here

[@RamAlambaDingDong]

cool guy influencer: workout religiously... have a podcast... chill at home... make a supplement line now for you regular folks: work 8+ hours a day, sit in traffic both ways for however long... take care of family... fit the gym in at some point... take care of the household if you can manage the energy

[@WideAwakeHuman]

Ur idea of how much work and how busy someone is that has as much as Jocko going on running a few businesses is ridiculous

[@derrickp]

Considering Jocko has a leadership consulting company and travels extensively what you are saying isn’t accurate

[@alrom125]

Your scenario was me for most of my adult life. The answer is simple…..5AM workouts before everyone wakes up. It’s all excuses

[@amishmuscle2536]

Not eating and drinking fun foods and drinks does not make you jacked people. It’s ALWAYS Calroies(macros) and training for life. That easy. Don’t miss eating and drinking the fun foods of life.

[@JB-hq9yj]

Nah. I’m gonna listen to these guys not you.

[@amishmuscle2536]

@@JB-hq9yjI’m on the national board of nutrition and international board of strength and conditioning. Just bc someone has a large following doesn’t mean they know it all. It’s all in the data. Go ahead and live your life not enjoying fun foods and drinks then.

[@JB-hq9yj]

@@amishmuscle2536🙄

[@GenX_-um2ct]

23:00 I carried the PRC77. That was a heavy MF to hump.