My email newsletter gets you up to date research and practical diet tips plus discounts on products, as a thank you for joining my newsletter here is a FREE Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/ or a FREE Keto Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/

Key Points: 🔑 1. 🌙 Increasing fat oxidation happens during sleep due to low insulin levels, despite common misconceptions of inactivity. - Aim to improve fat loss during sleep without sacrificing sleep for more physical activity. [🛌] 2. 📚 A study in the journal 'Sleep' showed that getting enough sleep is a significant lever for overall energy metabolism. - Sleep restriction led to less fat burn and a decrease in the resting metabolic rate. [⏰] 3. 🌜 You burn fat during sleep due to low insulin levels. - 70% of our growth hormone pulse occurs during our slow wave sleep, driving fat oxidation. [💤] 4. 🍴 If you must snack after dinner, go for low carb, high fat, low protein foods to prevent insulin spikes. - This enables fat oxidation during sleep. [🥜] 5. 💦 Drinking a significant amount of water prior to bed can induce thermogenesis and increase resting energy expenditure. - But be careful not to disrupt your sleep with bathroom breaks. [🚽] 6. 💪 Improving slow wave sleep can increase fat oxidation due to increased growth hormone production. - Increasing fiber intake, reducing screen time, having carbs 3-4 hours before bed, consuming kefir, and taking magnesium can all improve slow wave sleep. [🌾📱🍞🥛💊] 7. 🏋 Exercise, particularly low intensity training, can stimulate growth hormone spikes by 45% during delta waves. - Balance this with high intensity training a few times a week. [🚴] 8. ⏳ Practicing intermittent fasting or time-restricted feeding can also enhance fat oxidation. - This could involve skipping dinner a few times a week. [⏰]

@MeanderingPeace

Жыл бұрын

Thank you so much!

@danielblanco4425

Жыл бұрын

Coming in clutch

@clarkwilliams3622

Жыл бұрын

Very helpful, thanks!!

@GregPaxson

Жыл бұрын

Well done sir. Thanks for this.

@kimgordon3695

Жыл бұрын

Appreciated!

I haven't looked, but I'll bet that I'm not the only one who struggles with eating too close to bedtime!

@roblabow9702

Жыл бұрын

Me Too.

@cabbagecrosby1993

Жыл бұрын

Yep!

@crzyces1693

Жыл бұрын

I've been intermittent fasting for a few months now and screw up once in a while. Now I typically break my fast at 8pm, but literally two nights ago I woke up at 3am starving. I mean ravenous. Instead of being a normal person and grabbing a few chunks of watermelon, pineapple or melon squares, heck, even a Greek Yogurt, I decided to grab a bloody Strawberry Pop Tart. 420 calories, at 3am, half asleep so I couldn't even really enjoy it. I was so annoyed with myself the following day and ended up having to eat one less hamburger...yeah, and entire quarter pound burger on half a bun has about 125 less calories than a fricken empty calorie tasty Pop Tart. Then, same thing last night. Around 3 or 4 am I could not sleep bc I was hungry as heck again. No clue why as it was only an occasional, like once a month occasional problem before. I did just grab a peach Greek yogurt, added a teaspoon of Stevia and 15 grams of raspberries this time though. It still screwed up my fast window today as now I get to wait until 2am to eat? Looks like today is a good time to just do a 26 hour fast and break it around 7am. Stupid Ghrelin is being a bugger lately. I just increased my daily calories too. Weird.

@OriginalPripp

Жыл бұрын

Holy 🙏🏻

@christopherthompson3313

Жыл бұрын

Count me in on this group! I'm 16:8 or 18:6 IF 5x per week, plus 2 OMAD. However, my dinner tends to be too late.

Ok I am a little dodgy on the science, but what I know for sure as a former wrestler and weight cutting expert, is that if you go to bed with an empty stomach, you will weigh less than the day before. If you drink a lot of water or tea first thing in the morning and wait until like 10am to eat, you will lose even more. Of course this presumes you are not stuffing yourself with marshmellows during the day. But this is a doable way to lose weight.

@antonburren336

2 ай бұрын

Intermittent fasting for the win!

@Blanton95

2 ай бұрын

Yeaaaahhhh, that brand of underworld black magic VooDoo is for wizards and

Apple cider vinegar and lemon/lime

Awesome content as always Thomas thank you. Sleep, quality sleep, really is the foundation for everything else.

I saw a study once that sleeping in colder temperatures caused the body to produce more metabolically active brown fat. That could raise metabolism and help.

@paulawilkinson6341

11 ай бұрын

I find I sleep better with windows open an a fan on at night . This is interesting

@vanessamccarthy7807

10 ай бұрын

Interesting thank you. It does make sense as I definitely sleep better and feel more rested during cooler months than I do when the weather is hot

@lonestarpatriot876

4 ай бұрын

I learned from a former Navy SEAL to sleep in colder temps and it definitely helped me to sleep better. He also told me to take cold showers as it reduces inflammation.

@dodgehemi5045

2 ай бұрын

Dr Oz sleep cold 62😮

Thomas, you are just amazing! How you have the time to read and analyze all these studies that you quote baffles me! But thank you and for breaking it down so us normal people can understand it! Much appreciated 🙏

@jasongoulden2938

3 ай бұрын

Would look even better with his top off 😜

I figured out what Thomas is saying in this video from weighing every morning. Sleep is huge, but 6 hours may work for you. Eat early in the evening and fast till bed time if you need to eat I have found one or two eggs with butter does not affect weight loss

Sleeping in a cooler temp. controlled environment seems to also work.

Thanks for the info Thomas! A lot to take from this video

Always amazing info! One caveat: if you re gonna drink water b4 food, do it half hour before, or else it desolves the digestive juices of the stomach . No good

If you read Dr. Matthew Walkers book, "Why We Sleep" , he argues that sleep is more important than diet and exercise.

Thank you for the great content, Thomas. Always relevant :)

Hi All of videos have been valuable to me. One thing I personally found, when I go to sleep with a lowered blood glucose level I burn fat in my sleep. It even lessens the dawn effect. This Monday morning Glucose 101, ketones 1.7, GKI 3.17. Thx

Thank you for this informative video. Is there any related research for those of us doing shift work? Say, work hours are 6pm to 6am? Thanks again!

Some phones have some form of "eye comfort" setting for that warmer cast. Windows 10 certainly has a "night light" function (Settings > System) Under "Colour" you can set the operating times (I have mine set to kick in between 20.30 and 7.00)

Thank U so much for these EDUCATIONAL videos

You all are awesome and I'm glad I found this channel!

I struggled with sleep on keto even though I gained much health from it.....the sleep struggle was very frustrating. Changed over to carnivore to experiment and I haven't missed a step with health, easier to gain muscle at age 52 and I sleep like a baby with NO additional help other than the high intake of protein and animal fat, I'll also have about 4-5 eggs daily, I'm guessing the good dosing of vitamin D from the egg yolks in addition to many other things with the high protein intake is the trick...I don't even take supplements anymore and I feel fantastic on carnivore!

@MansoyHumilde777

Жыл бұрын

I cant sleep on carnivore. Feels like im fasting. Everytime i prolong fast it is extremely hard to sleep.

@UltimoDogLover

Жыл бұрын

What is the difference? You just dropped trace amounts of vegetables you were eating on keto?

@shawnlewis1918

Жыл бұрын

@@UltimoDogLover The difference is I sleep better on carnivore....maybe you should read again, it was pretty obvious what the difference was.

@shawnlewis1918

Жыл бұрын

@@MansoyHumilde777 Then you're either not getting enough fat or protein, any diet can have problems if you're not balanced but the problem was on a balanced keto I struggled with sleep, I don't on a balanced carnivore and I have never heard of anyone else struggling with sleep on balanced carnivore diet yet I see people comment all of the time having trouble sleeping on keto, this is why Thomas has so many videos about doing things to get better sleep, he wouldn't have that many videos if it weren't a problem with many people on keto. On my carnivore diet, it may be the pasture raised eggs doing the trick, it may be the grass fed beef doing it or may be both. Who knows, all I know is that it works well and I'm grateful for it!

@UltimoDogLover

Жыл бұрын

Instead of being snarky, you might actually try to understand my question and be helpful. I'm asking what the difference is BETWEEN keto and carnivore. Not everyone has a deep understanding of what carnivore actually is. My understanding is that it's just keto but zero carbs instead of 20-50 carbs (or less than 20 if that's what the individual needs for ketosis), which eliminates vegetables and those kinds of foods. Yes?

Great Summary, thanks!

Great vid, thanks Tom!

Always hyped for what type of wooden barn door Thomas is going to stand in front of in the next video. this was no exception

I’m loving your channel! Thank you 😊

I just eat a piece of butter if I'm hungry before bed. I have whipped browned butter bites in the freezer. It's less than a tbsp of butter. They have a bit of stevia and caramel extract in them and really satisfy the hunger so I can sleep without growling in my stomach. That only happens now and then and usually after the weekend when I ate too much.

Thank you for your video very helpful 😊

This makes sense. I've had sleep problems my entire life and I've had more problems losing weight than others as well. I'm sure there are other reasons as well but i'm also sure this plays a role

@andre__b

3 ай бұрын

Sleep is also good for your brain, for health, mental state etc. ... try to fix it

@lisanaylor7058

2 ай бұрын

Easier said than done...Insomnia is awful n reduces my weight loss.Cant find solution. Tried NyQuil to melatonin...

between you and health coach kait i will be able to reverse my insulin resistance thank you🙏🏽

I appreciate the guidance Thomas!

thank you so much for this information

Sometimes I eat and drink too close to bed. I don`t sleep too well. It is a real battle for me.

@sparklecreations

5 ай бұрын

Sadly that’s my problem 😢

I have ordered twice using your code. Very happy with my purchase.

Amazing insights. Thank you for sharing this valuable content

Thanks for information 👍

Getting more deep sleep is paramount to losing more fat.

@HH-gv8mx

Жыл бұрын

I always sacrifice sleep to get a workout in. I could be a dick dog tired, but if I haven’t worked out in two days and I don’t get all of my work done until 10 PM, I’m working out at 10 PM and that means I’m eating dinner sometime past midnight.

Good info thanks 🙏.

Wow! Thank you for saying Kefir right! Most people think it is pronounced Keefer.

I just realised that for me it is better not to worry about eating late in the evening or in the night. It works better if I eat when I want than force myself to eat at some time for some reason. Just tend to stay in ketosis most of the times, practice fasting as much as I handle and eat whenever I want (in the morning, night, no matter). By the way fasting the whole day and eating just after 12 pm is acceptable for me. Everyone should find the best way for oneself. We are all unique and have different purposes. The body knows better what is good for it, and besides a lot of conditions influence, the environment is so different and not ideal. We can not adjust everybody to some standards.

@copey3622

9 ай бұрын

agree 💯 🙏💪🔥

@djlowtek

6 ай бұрын

Great advice

Vegetables and fruit cause me joint pain and digestive issues. Grains, nuts, seeds, rice, legumes all naturally contain phytic acid which block absorption of nutrients. Soaking at least overnight or fermenting can remove it. If I eat too close to bedtime I sometimes have indigestion, usually resolves with baking soda.

Love your videos!! Unfortunately I have insomnia 😢 I wish so much that I could sleep. I looked up the Magnesium I think you are talking about. Is it called Magnesium Malate?

@xo7454

Жыл бұрын

You can use 1 tablespoon organic unsulphured black strap molasses. It has 13g carbs per tablespoon. Take at bedtime. Just Google the benefits. :) I used it in the past when I was insomniac.

Hello thank you for the information! I’m trying all of these things and fasting. I had a hysterectomy a few years ago and cannot budget pound it just keeps increasing.

I’m having a hard time sleeping. Always had this problem probably from working nights as a nurse. Any tips

Hello Thomas If you could make a video of how to maintain a perfect physique with GERD that would help.

I was struggling with sleep even on HRT but since adding more exercise and magnesium these have helped . I can sleep from 9pm -8/10 am . Sometimes I still wake feeling tired . If I need to I will grab a Alf hour late afternoon.

@loneranger7573

9 ай бұрын

get your thyroid checked. that's what fixed my fatigue. I was also sleeping 12 hours a night and felt exhausted. now I take Natural thyroid hormones. back to normal and I sleep 7 to 8 hours and wake up early and with pep, and I am 63!

The thing is.. You want to be fairly empty while you sleep, but not hungry to a distracting degree when trying to fall asleep. I stumbled upon a solution of a very small portion (half snack sized) of dairy before bed. Then you wake up empty ready to delay breakfast (for fasting purposes).

Thank you!!

So what about taking Casein protein around 45 mins before sleep will this affect the fat bruning as im (Feeding) my muscles overnight? Carbs in this would be around 2g and 115kcal

When is the best time to drink apple vinegar?

Great Information Brother 😎✌️. Thanks for sharing this! Tucson Arizona Desert 🏜️🙏

Is this beneficial during bulk, when I try to gain muscle mass?

Yes TOMÁS

Thanks Thomas👌

I've read that flax seeds promote estrogen production which is totally negative. Is this true?

I am curious as to if you would recommend taking melatonin or tryptophan sleep aids before bed, and what would be the positives or negatives from this?

I’m on keto so low carb is a given. High fat low protein is really good info to know. Thank you, as always!

@nikosogamias

Жыл бұрын

High protein

How did you not mention acv

Thanks!

This explains why when I had several weeks off work, and got to sleep in till noon my coworkers said I lost weight. It was 10lbs, but still. I’ve lost 20lbs before on a month of Keto. I should try to combine more sleep with Keto. Intermittent fasting is easier if I can sleep through the hours I have to fast.😂 (I also drank more water throughout the day. Need to stock up on bottled water again.) I can’t avoid waking up at night tho, as I have a baby, but he doesn’t wake up more than twice during my sleep except right now that he’s growing 4 new teeth at once!😅

How much protein is to much protein before bed to not spike insulin levels would a small/medium fried egg cooked in coconut or avacado oil be the perfect late night snack??

What about cottage cheese as dairy before bed? Is that too much protein?

Hi Tom, which orm magnesium did you say in this video ? Its hard to hear it. Thanks

Thomas, red light will do nothing to "offset" the blue light. In fact it's most likely to make it worse. Studies have shown that those bulbs we all use that can turn any color (e.g. red) can't even get dim enough to stop suppressing melatonin. If you're thinking about red light improving melatonin, that's red light therapy exposure to the skin. Not at all the same as turning a red light on. Cheers

Never eat past 4pm love Intermittent fasting Sleep is vital for weight loss Mental health I'm 65yrs of age started on this journey few yrs back Lost weight I'm vital look young Feel young

@mettejensen8653

4 ай бұрын

much easier said than done. Overweight people have leptin resistance, which makes you extra hungry at night, and hormones will always win over willpower. So it is much more about increasing leptin sensitivity

@Msloverawfood

3 ай бұрын

@@mettejensen8653Absolutely, what works for one person might not work for another person. I'm a 74 yr old female, high energy rock climb, sky dive, weight train, yoga etc etc. Started carnivore about 6 weeks ago and cannot sleep without having eaten before bed. 5'4" 130

@rustyshackleford4670

3 ай бұрын

​@@mettejensen8653 I am currently healing my leptin sensitivity using the methods mentioned above. It takes time for the body to heal. It gets easier every week but right around my period it gets brutal combined with the hormones my body is producing. I'm a 29 year old female, post partum 18 months, BMI over 50, started this journey at almost 300 pounds. Started 2 months ago and I'm already down to 250 and I'm healthy and I feel alive.

Thomas: where do you stand on taking certain amino acids to increase growth hormone release during sleep? Per your video, this sounds counter productive if you get an insulin spike.

I’m shocked ACV isn’t on the list…😅

I’ve seen a number of people suggest a tablespoon of Olive Oil before bed having beneficial effects. I’m wondering if having a large breakfast and lunch then just prior to bed having the Olive Oil is counterintuitive or pair well overall?

Interesting segment. ... I can never fall asleep on an empty stomach or when I'm hungry. Stomach just growls at me until I eat something satiating. If this happens at night, then forget about ever falling asleep no matter how much water I drink or sheep I count. It's like I've become super focused on finding a satiating foods. Bread n butter, slice of cheese, glass of milk, meat, eggs, or an Mg or Melatonin pill all help satisfy the hunger inside. Quick carbs and fruit just can't cut it. Lately, been experimenting with fiber foods and (vinegar and oil) dressings with some success.

@unpopularopinionedpariah6102

Жыл бұрын

Look up "reversing insulin resistance, Healthy Gut biome/bacteria, and fasting" This will change your gut bacteria biome and you wont get pain when you're hungry.

@sg-vp2qg

Жыл бұрын

Same, it is impossible for me to fall asleep when I am hungry; no matter what I do - try to read, listen to something relaxing, close my eyes.....nothing works. Also have a real hard time sleeping when in ketosis. If I eat anything in the evening with simple carbs or sugar, I wake up with intense stomach pain; I noticed this since childhood, so I try to avoid doing that.

@ruthtopley4839

Жыл бұрын

Me too. I just can’t get to sleep when I’m hungry. I will usually eat macadamia nuts and plain Greek yogurt but I don’t want to eat anything late. I think on those days I didn’t eat enough fat and protein. I have to watch that, and should add more eggs too.

@HH-gv8mx

Жыл бұрын

I always sacrifice sleep to get a workout in. I could be a dick dog tired, but if I haven’t worked out in two days and I don’t get all of my work done until 10 PM, I’m working out at 10 PM and that means I’m eating dinner sometime past midnight. And I never go to bed without eating something. Or I won’t sleep.

@ALEXANDRADEKANSKY-cm9zb

Жыл бұрын

Ppp

My wife is taking insulin (type 2) and gaining weight, approximately 8 lbs. Would this benefit her as well being on insulin?

Are the ways to improve sleep when you are on a Keto diet?

Thank you

Less sleep usually means less exercise and moving the following day. What did the people do in the study on the ensuing day? Thanks.

I just learned I have nocturnal hypoglycemia which is inducing night terrors, in part as a result from not eating past 6 pm for years. Told to eat before bed

Nt great news for me as I do my short term fasting in the morning, but eat later trying to focus on protein, which you are saying is not best for burning fat while sleeping

I’ve starting taking apple cider vinegar tables before bed to decrease my insulin.I also take berberine 2 times daily as recommended (30 minutes before eating a meal).I DO try to eat my dinner a little earlier but would it be better to take a berberine pill AFTER eating also (more or less on an empty or near empty stomach ) before sleeping?

@kjolie12345

2 ай бұрын

I take berberine as well and if you can tolerate it before sleep ( no food) it does help with lower cortisol in the morning. I take 500mg 3x daily without food so before meals or to support my fasting. So basically at 9:00am -3:00 pm - 9:00 pm. Check out video " When to take Berberine" from @ highintensityhealth Mike Mutzel Hope this is helpful

Where is the notification from screw tube?

I've been intermittent fasting for a few years, only eating dinner. I finish dinner by 8:00, go to bed at 10:00 and get up at 3:00. Is this not a good system? Thanks very much

What type of magnesium did he recommend?

The information you share is very helpful. I’m studying all of them and take notes. I write everything down. New to your channel and I haven’t came across one on cereals and how bad they are. Appreciate your knowledge. Luke9:62

@archangelmichael1978

Жыл бұрын

Another good channel to follow is Dr Eric Berg.

@WideAwakeHuman

Жыл бұрын

@@archangelmichael1978that dude is a whack that pushes his own supplement sales

@WideAwakeHuman

Жыл бұрын

All you need to know about cereals is at best they’re less than ideal and at worst they’re total trash - use consider them not food and your future self will thank you.

@gouchmcdougal7831

Жыл бұрын

@@archangelmichael1978 i actually do follow that channel. I appreciate it the same pal. Luke 9:62

I love Macadamia nut. They’re the best choice when you need a low carb snack! Their chocolate Macadamia butter is sooo good, but they’re out of stock.

I have no links for some reason, can you please put the links in the comments. Thanks and GOD BLESS

Thanks❤

The problem is sleep at 8am leads to waking up at 3am and being sleepy again at around 10am.

Can you drink warm water as even room temp water in winter is cold n i have bronchitis n it makes bronchitis worse.

Well blue light blocked glasses are recomended???

My go-to pre-sleep snack is one serving of pumkin seeds(Healthy fats) and serving of wild blueberries

Video ends and a V Shred commercial comes on. I laugh every time. 😂

Unrelated to this video, however, we have a question. Is Mio flavor drops "keto" or "clean"? Looking at the ingredients we are thinking no, but sure are tasty. Thank you in advance. My husband and I enjoy your channel

@Snappypantsdance

Жыл бұрын

No

I'm struggling with sleep these days. I used to get 8 hours, no problem. Lately, (I'm 63) 4 hours is the average. So, I started taking Melatonin, then my doc prescribed amitriptyline. Together they work fine. If I stop one or the other, I don't. Not sure what to do.

@kuldeephello2u

Жыл бұрын

Try ashwagandha

@xo7454

Жыл бұрын

Try adding fat to your diet for a week. If that doesn't work, try adding some carbs (stay under 50g). These have helped me sleep. Keto and zero carb caused insomnia.

@frodar48

Жыл бұрын

@@kuldeephello2u Thanks, I will try that.

@bernadettedeady4909

Жыл бұрын

How're your vitamin D levels?

What if you eat carbs 2 hrs before bed, but get a full 8hrs of sleep plus fast until noon the next day? That’s still 16hrs of fasting.

This guy is brilliant. I can listen to him for hours.

My biggest issue is that I can't sleep on any type of low carb eating. And I've tried basically everything for 15 months in total...😞

on monthly, tried to fast today but felt bad, broke down and ate but healthy foods which normally its a dash of good/extremely bad foods but today no extremely bad not even one sugar lick lol

You have the link for beef jerky

Big fan of sleeping it off, eat and train for performance

How far before dinner should we drink this large amount of water? I thought it dilutes stomach acid which hurts digestion.

@paulawilkinson6341

11 ай бұрын

We should be drinking water all through the day I start my 2 litre at around 8 am an stop drinking around 8pm . I also have around 3-4 coffees throughout the day last one being around 2pm .

I am only a week into keto and for the first 6 days, I did intermittent fasting for 16 hours. I could not get enough calories in that 8-hour eating window. I need to have small meals because 1, I had gastric bypass surgery, and 2. I have Gastroparesis. The Gastroparesis not only limits the amount I eat but what I can keep down. This past Monday I was literally sick for 5 hours after eating 2oz, of chicken breast and a cup of cooked broccoli.

@NoTrashInHeaven

Жыл бұрын

Oh dear, that's rough! Have you tried cooked-rare ground beef?( I'm blessed with grass-fed beef in our freezer) obviously, you'll start with a small amount. It's more nutrient dense, and for me is easier to digest, and leaves me feeling good all day.

@njjen3953

Жыл бұрын

@@NoTrashInHeaven I have had ground beef, but not rare. Is there a benefit to eating it rare?

@jonski_i

Жыл бұрын

You could be sick from the quality of meat. Do you buy meat from grocery stores or farms markets?

@njjen3953

Жыл бұрын

@@jonski_i I have had this condition for 8 years.

@Snappypantsdance

Жыл бұрын

Did the gastroparesis follow the gastric bypass?

For those like me!! who works third shift from 11pm till 6:30am !! And sleeps like 5 hours do to personal things!!, can this help?

The most efficient way of burning fat while sleeping is sleepwalking!🤣

@randypond7499

Жыл бұрын

I’m always being chased by something

@tubosolinas

Жыл бұрын

@@randypond7499 sleeprunning🤣

@loripepito1637

4 ай бұрын

HYSTERICAL

Think about this: How do hibernating animals fuel their bodies? Burning (oxidizing) fat.

There is always a way out of carbs being digested / activated in the body - the glorious CARB BLOCKERS.