I am a big follower of a few YouTube professionals like dr. Berg, Thomas de Lauer, David Sinclair.
Problem with them is long videos. Sinclair is the worst, having 1 hour videos.
One of my aims is to get these guys videos into quick readable transcripts, so that more and more people get access to free information in YouTube.
This is a bullet point takeaway of Toms video. I personally haven’t started it but intending to start it.
- Always train fasted, because body is in a shock state and burns fat than muscle.
- Workout end of the fasting period. Because you are insulin sensitive and any carbs/ lean protein you eat after a workout will contribute to muscle building.
- Keep the fat out of the equation as much as possible.
- Omega 3 small quantity. Increases protein synthesis dramatically by 50 percent
- Eat in this combo. Glucose + salt(30-40g), fructose (15g),
- Have some mct oil before going to bed. It increases your resting energy by 5 percent. It’s a quick way to get you into ketosis by turning off your metabolic rate.
- It’s better if you do morning/ afternoon to morning fasting. Because caffeine after post workout helps muscle building uptake by 66 percent and you don’t do it in evenings as you don’t want to disrupt your sleep.