10 Golden Rules to NEVER Have Belly Fat Again

Get my free 1-Week Gut Health Protocol. No strings attached. Just good info when you join my newsletter: www.thomasdelauer.com/gut-health

Down 85 pounds last 8 months with no alcohol, reducing carbs and added sugars, increasing protein, and exercise 6 days a week. Getting right with God and watching your videos and other reputable people on YouTube have helped immensely. This stuff works!!!!

Told my wife I’m not going to drink in 2024. Leaving this comment to hopefully stay motivated by random people on the internet lol might be crazy, but anything helps. I weigh 187 and I want to get down to 170

The 10 golden rules are (and I quote) 1. Don’t drink alcohol 2. Reduce carb intake when sedentary 3. Avoid trans/hydrogenated fats 4. Prioritize gut health by consuming more fermented foods, fiber, and probiotics 5. Caloric dilution should be prioritized over caloric restriction 6. Two small workouts per day over one big one. 7. Avoid high fructose corn syrup even when in a calorie surplus 8. Consider taking tongkat ali supplements (for the men) to help increase testosterone levels 9. Eat more (protein) and move more. 10. Modulate your stress no matter how cheesy it sounds.

Staying sober is SOOO important for a healthy body and mind change. Getting sober has changed my life at age 38.

Hey Thomas! I was 360 pounds... Dropped down to about 183 pounds over the last few years with your help. Now I own a Martial Arts gym in Thousand Oaks, California (in Ventura County near Santa Barbara). Would love to meet you and thank you in-person!

I have upswings and downswings when it comes to my health, so I'll always be a work in progress, but you and these videos have enlightened me about so many aspects of eating, health and fitness. Thanks for being such a great resource!

i watch most of your videos when i catch them and this is one of your most comprehensive ones so far. already lost 50 pounds in 6 months from advice from youtubers such as you but if i was going to recommend my friend all your best pieces of fat loss advice i would link this video. great way to start the new year!

I have recently started watching you again and I forgot just how reasonable and researched and natural and how listenable you truly are; you bring a lot of this sciency information down to earth. how can I not watch you! thank you Thomas.

I'm a newbie to your channel, immensely interested in every episode. Thanks for helping me start the new year off right!

This is a great refresher video. Everything that has ever worked for me, thinking about these things, worked because of what you're saying. Eatin g natural foods (automatic calorie dilution if you're doing it right), burst training/interval training, etc.

thomas ,this one has to go viral.super teaching.you teached me like a god on this one.thank you so much that why i follow you since 2019 because your teaching is applied on science.sorry if i made some error ,im first spoked in french.

I love how your channel has evolved, major respect!

I think the biggest one that was missed here is SLEEP. Sleep at least 8 hours a day and go to bed as early as possible to sleep as little when the sun is up as possible

Sound organic coconut flour at the Dollar tree which I use for baking, started thinking about it it has MCT oil and 3 g of fiber per tablespoon so now I add 2 tbsp into my high protein breakfast . healthy new year to everyone ❤

Stopped drinking regularly about 5 years ago. I was in the pub EVERY friday and Saturday all my adult life for a massive session. When i quit, the first thing i noticed was a reduction in heartburn. Then i noticed that all my poops were solid and there wasn't anything to wipe. Then i noticed the flat stomach. Ive since then given up smoking, and currently trying sugar. Eventually i may even try caffeine, but thats gonna be tough. 😂

Groovy.... Thanks Thomas! some very good points raised in your video today!

I'm not even a beginner but there was some new (to me) and good info in this one. Always something to learn here and I love the science backed articles. Thanks!

Great video to start 2024. Happy New Year's, Thomas.

GO Air Force. Thanks for supporting us with the Academy TShirt. Great content!