Thomas DeLauer - Intermittent Fasting Made Easy: Next-level Hacks to Supercharge Fat Loss, Boost Energy, and Build Muscle

Use Intermittent Fasting to Lose Fat, Build Muscle, Boost Energy, and Get the Most Out of Life

THOMAS DELAUER

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TEN YEARS AGO, I weighed 280 pounds (127 kg). Looking at me now, you may find that hard to believe, but its true, and I have the pictures and stretch marks to prove it. I was 100 pounds (45.3 kg) overweight and the poster child for unhealthy. I was borderline diabetic, had acid reflux, and was hypertensive. Worst of all, I felt like total garbage as I battled severe depression and anxiety. I am not just some in-shape guy who has always been fit. I know what its like to be overweight and to struggle to lose weight. I know what its like to try to make a change.

Growing up, I was an active kid and young adult, participating in sports such as cross-country, track, and rugby. I was in pretty good shape when I left school. That didnt last long. Once I started working, my priorities became providing for my family, chasing coin, and success. Being a health care recruiter, and then an executive with an ancillary lab services company that provided testing solutions to physicians and medical groups, was rewarding but very demanding. Tight deadlines, early mornings, late nights, and after-hours wining and dining of potential clients stressed me out. So, I ate... and ate... and ateand I didnt move much more than it took to walk from my front door to the car to my office and back again. You can see where this is going. The funny thing is, I didnt even realize how much weight I was gaining because Id gotten so far out of touch with my body. I had tunnel vision, and all I could see was my career.

But, as the health scares piled on and my relationship with my wife, Amber, suffered, there was no getting around it: Something needed to change.

The top-notch doctors and experts in the health care community whom I worked with and managed became my teachers and, alongside Amber, my support system. From them, I learned so much about what goes into making someone healthy. When some of the physicians I most respected suggested intermittent fasting, I was all inmainly because the idea sounded simple and easy. All I had to do was keep my eating to within an eight-hour window. That, I could handle. With intermittent fasting, I dropped more than 100 pounds (45.3 kg) in a little over one year. My health stabilized, my mood improved, and my marriage got back on track. Intermittent fasting became a way of life and now, more than a decade later, I credit it with helping me keep the weight off, maximizing my health, and helping me find my passion and purpose.

You see, while I was undergoing this physical transformation, my mental and emotional outlook changed as well: I realized that the intense pressure of corporate life and chasing money wasnt the life I wanted. I wanted to have a family and actually be present in their lives. I also wanted to help people in the same way I had been helped. Discovering why my body composition changed with intermittent fasting and why my body responded differently to various foods ignited an interest in biochemistry and how the body works. The more I dove into the research on intermittent fasting and nutrition, the more excited I becameand the more I was convinced that if others knew about it, theyd be excited too.

My YouTube channel was born out of a desire to explain the latest research and information about intermittent fasting and the way the human body functions. Im not a doctor and I dont pretend to be one. But I am good at communicating complex subject matter in an accessible, down-to-earth way, and I always back up everything with science and evidence. I consider myself a knowledgeable expert, and that knowledge propels me forward on my health journey. Over the years, my channel has grown to nearly 2.7 million subscribers with more than fifteen million views per month and Ive helped thousands of people reach their health goals. Along the way, Ive seen what an extraordinary motivator knowledge is, empowering people to make positive changes and successfully incorporate intermittent fasting into their lifestyle. It makes sense. When you understand whats happening in your body and why certain actions lead to more beneficial outcomes, youre more likely to pursue your goals and stick with them. My motto remains: Pursue results, reinforce with science.

Thats where this book comes in, offering everything you need to know about the science of intermittent fasting along with an easy-to-follow action plan to help you get going and get the most out of the process. I worked with the best in the health space and everything I sharethe tips, strategies, and adviceI share because I know it works and will help you become the best possible version of yourself.

Lets get this out of the way right now: Intermittent fasting is not a trend or a fad. Putting aside the fact that people have been fasting throughout history, intermittent fasting is a healthy, science-backed approach to losing weight and upgrading your overall physical and mental performance. Its also a pretty simple formula: Not eating for a set period of time kicks your body into a fasting state that brings with it an incredible array of benefits. Instead of eating throughout the day, you concentrate your daily meals into one window of time, flipping a metabolic switch in your body that promotes fat burning, gut health, insulin sensitivity, and mental sharpness, among a host of other pluses.

Whether you are looking to get into amazing shape or simply to feel your absolute best, you are in the right place to find out how to:

• Bust a weight loss plateau
• Torch body fat while preserving muscle
• Reverse insulin resistance
• Reduce inflammation
• Improve gut health and restore your microbiome
• Give your brain a boost and increase your attention, focus, and memory
• Have more energy
• Live longer

The impressive health advantages you receive from intermittent fasting are reason enough to make it part of your lifestyle, but if youre on the fence or thinking its only for a certain type of person, think again. Consider:

Its for everybody. Okay, there are certain people who should not do intermittent fasting (see

Its flexible. You can allocate your fasting period to whenever you like and for however long you like based on what works for you. Theres no rigid schedule or timetable that you need to follow.

It makes life easier. The biggest challenges to healthy living are time and convenience. Intermittent fasting has both of these issues covered. No one has a lot of time. Everything moves at warp speed. Its a lot easier not to eat than to try to figure out what you should eat or what eating healthy means. It also takes a lot less time not to eat than it does to eat unhealthy foods. I dont care how convenient it is to zip through a fast food drive-through window. Nothing is more convenient than not idling there in the first place. Lets be real: Meal prep can be a hassle. With intermittent fasting, you can nix a lot of that weekly assembly line of organizing chicken breasts and broccoli in a row of glassware containers.