7 Golden Rules I Used to Get Under 10% Bodyfat

7 Habits that Prevented Me From Getting Under 10% Body Fat

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Timestamps ⏱

0:00 - Intro - 7 Habits that Prevented Me From Getting Under 10% Body Fat
0:20 - Habit #1
1:59 - Habit #2
3:20 - Habit #3
4:59 - Use Code THOMAS20 for 20% off House of Macadamias!
5:55 - Habit #4
7:35 - Habit #5
9:26 - Habit #6
10:52 - Habit #7

[marysunshine]

Thomas, I just gotta say thank you. Three months ago, I was diagnosed as type 2 diabetes with an A1c as 9.2. I found keto and more research led me to your guidance. Thru your videos and my own determination, today my results came back as a 5.8 A1C!

My doctors kept bringing me down, discouraging my diet choice. It hurt even more so when they kept saying "you'll always be diabetic. It's forever in your record."

I cut out the noise. I had faith in myself. I will and am proving them wrong. I know I'm not there yet but I'm not done. From 310lbs now down to 257lbs!

Thanks again!!

[-qp]

#1 Stopped counting calories
Focus on satiating foods
Only track protein
#2 Stopped thinking that cardio would kill my gains
#3 Stopped thinking of fat as fuel
(Eating fat to burn fat is misleading)
#4 Stopped trying to do thing that people on social media were doing
(Too much thinking, get in the gym and do what works for you)
#5 Hunger could be boredom

#6 Stopped thinking veggie starches were a problem
(In moderation, the nutrients from them are good)
#7 Stopped thinking that insulin was the bad guy
The insulin spike isn’t the problem, if it stays high that’s the problem

[joemathewson]

My biggest issue has always been mistaking boredom for hunger. Always gets me on my days off when I’ve gotten all my stuff done and then have half the day to do nothing.

[addisonking]

I also learned so much about hunger vs boredom through fasting. I feel like it’s a societal issue too. People say things like “if your body is telling you to eat, then you should eat” and ignoring the fact that cravings and boredom are not the same as being hungry

[markhicks]

Great advice. Keep it real Thomas and remind people of your journey. What works now that you are lean and healthy may not have worked to get you here. You were keto lchf…. Now you are High Protein Low Carb … HPLC. Very different but both very effective at different times in your health journey. I followed you and now focus on HPLC and keep getting leaner and stronger after a 75 lb weight loss journey following lchf! Feel blessed to finally be here and free of hunger and food holding me hostage. I have control and see results every single day! Age 60.

[FightingTemplar]

Hey Thomas… glad to see that you still use the chapters without giving away too much info that people don’t stay tuned. I think it’s a good compromise.
Thanks and keep up the good work!

[ElleCast]

I love how you continuously evolve with more experience and understanding. This is an honest approach to health and not dogmatic and religious like some of the other health influencers, that believe their way is set in stone.

[---wuqj]

I needed this video SO MUCH! Thank you. I have been so tired of the conflicting advice by health channels! It has been so stressful‼️
Thank you for telling us “ to do you”, and concentrate on nutrition, and what our own bodies tell us. I am so encouraged after watching this.

[RLeeErmy]

"Just get in the gym and GET IT DONE!"
Best advice I've heard all day.
Thanks for another awesome video!

[lelandmassaro]

Habit 3 completely changed it for me too. Coming from a lower fat intake guy. The quality and type of fat I consume 1 helped me consume a bit more and 2 focusing on the nutrition completely changed my physique, everyday happiness, energy and overall life

[Ari]

Thanks Thomas for the video !!! I don’t understand why gaining fat is so easy and losing it is so hard! It is so stressful!

[TheNutmegStitcher]

3 years of IF taught me SO much.

I gradually shed obsessive thoughts around food,

gained an appreciation for my body still doing all the things it can in my 50's,

learned to distinguish between real hunger, mild hunger, and emotional eating

eventually began to nourish my body well

and relaxed. The diet chatter with all its demands and contadictions and fear mongering began to dissipate.

And I sailed through menopause with fasting, exercise, and hormone replacement therapy. My numbers are all in the optimal range, and I'm very optimistic about aging well.

[AmeeraG]

Yes ! Insulin and cortisol even are not necessarily bad. They are there for a reason, it's just bad when they are high and stay that way for a long time. They are apart of how our body functions. This definitely helped me too to realize what was really going on in my body.

[richardmiddleton]

We're not many videos away now from "eat three balanced meals a day with plenty of whole grains."! Nearly full circle! 😅

[junkmail]

#4 especially applies to this channel, I feel Tom's earlier videos were more useful to most folks as it was about how he originally lost weight, not about the esoteric stuff about getting below X%

#5 is especially important as most think food is entertainment

[youtrades]

Yet again. A best video!! These are some of the realizations I've also come to from these years of following your educations 😁. I LOVED hearing you confirm these points!

[beautifulgirl]

I think of ANIMAL protein sources when I think of nutrition and nutrient density. When I think of plants, starchy carbs, and fibrous carbs, I think of nutrient scarcity, and RESTRICTED bio-availability. I agree with you that almost EVERYONE has tens of thousands of calories of fat on their body, even relatively lean individuals are in no danger skipping / delaying a meal or fasting for at least 24 hours, for example. I agree do the activities you enjoy, for me that is lifting, swimming, and sprinting, currently. Thanks for your thoughts. Cheers!

[CarbageMan]

42 hours into a fast right now, and not the least bit hungry. What sometimes inhibits me is cervical degenerative disc disease. I have to get "over the hump" of an extended fast before I feel truly great. Basically, if my spine isn't perfect, I need deep ketosis to kick in to keep my mind off the pain. Apparently, the effect of eating in that period dulls the pain too, but the long term preference is to keep fasting. Once that happens, I can fast for several days, but it can be difficult getting over that hump.

For that reason, I prefer to fast on weekends and mornings before my kettlebell and club workouts (three or four times a week.) The day after the workout, I have a late breakfast, but every day I try to begin with at least a 30-minute walk to burn off the morning hormone burst. I've tried evening TRE, but I haven't been able to do it. I find fasting after sleeping much easier, even though I know it's supposed to be more effective in the evening.

As a result of my occasional deep ketosis, I seem to be very accomplished at gluconeogenesis, such that it seems to happen all the time, even when my ketones measure to just a trickle. Since I started wearing a continuous glucose monitor, I've observed that my glucose is rarely significantly below 100 mg/dL, unless I'm in deep ketosis. 42 hours in, it's currently 102.

I tried a whole lot to get down to 20% body fat, but reducing fat did not work for me. It seems to have boosted my blood sugar. Reducing cruciferous vegetables didn't either. I'm pretty sure I can afford to eat no nuts and very little cheese (I can't have an omelet without cheese.) I seem to be stuck in the middle. I'm very close to going full carnivore with fat only cuts of meat, but even that drives my hemoglobin out of range, so I have to sub in eggs and pork chops with olive or avocado oil. 

I hate the idea of adding fat, and would rather include the fat with the protein, but some sources just need more fat to slow glucose increase. Getting lean just doesn't seem to happen without cutting the protein, and I don't want to lose the lean mass. Basically, putting on the CGM scared me. If my glucose goes up and stays up overnight it freaks me out.

[KennethPalmer]

Great great video! This was great to watch before I start my day of fasting! Thank you!!

[glen_nz]

I've learned a lot from your videos and like you say, I take bits and pieces and apply them to myself. Keto helped me get below 20% body fat, but now I don't want to lose weight - so I'm coming off the keto. However, my choice of fats is definitely influenced by you, e.g. macadamias, avocados, fatty fish, etc. I'm trying to build muscle now, so have started somewhat of a bulk, but rather than cut out fat completely now lots of carbs are back on the table for the insulin to build muscle - I choose the fats I have carefully. Same with the carbs themselves, carefully selected. Also add in things like the turmeric & chili in my morning coffee, chili flakes on the meat I eat, etc. Your channel has been a gold mine of useful information.