In this special episode that is a two-part lecture first by me and second by my guest Thomas DeLauer, you'll discover how to burn fat and build muscle with a minimum effective dose of training, and particularly, you'll learn tips on how to maintain muscle mass and functional athleticism, even as you age.

Thomas is one of the leading experts in the world of chronic inflammation as well as the response of the human body to a low-carb diet. He is noted for his personal transformation from a 280-pound overweight corporate executive, to not only being on the cover of health and fitness magazines worldwide but pioneering some of the mainstream awareness of autoimmune diseases and inflammation in general!

Thomas has been highlighted in over 20 magazines showcasing his transformation and has been featured worldwide on the cover of Ironman Magazine, Muscle and Performance Magazine, Natural Muscle Magazine, ICON Magazine, Platform Magazine, and Ironman Japan. His background is in Sports Psychology, although it is this passion for psychology coupled with a career in healthcare as a physician recruiter and owner of an ancillary lab services company that sparked his love for nutritional science and what makes the body tick.

I first interviewed Thomas DeLauer in the episode The Ultimate Guide To Quelling Inflammation: Why Your Curcumin May Not Work, Surprising Effects Of Ginger Oil, Vegan Fish Oil Options & Much More!

I then interviewed him again in the episode Does Alcohol Really Make You Fat, Which Alcohol Is Healthiest, Hidden Ingredients In Alcohol & Much More: The Ultimate Alcohol Damage Mitigation Guide.

Thomas's third appearance was in the podcast episode Magnesium Supplementation: Everything You Need To Know About Dosing Magnesium, Timing Magnesium, Forms Of Magnesium & More!

During our discussion, you'll discover: -Sarcopenia: what it is and how to mitigate its effects as you age [6:00]

Sarcopenia is when the muscles become smaller and weaker with age
Research suggests this is due to the muscle's mitochondria becoming less dense, losing efficiency, etc.
Strength training can reverse the mitochondrial decline by nearly 40 years
Length of telomeres can reflect that of people 10 years their junior when engaging in strength training
Strength training is more efficacious than chronic cardio or endurance training
The stronger you are, the more length your telomeres can have

-Case studies on the effects of strength training on longevity [10:40]

Study on seniors who engaged in strength training showing lower odds of dying
Regular exercise reduces risk of early death, CV disease, diabetes, cancer, etc.
Strength training, racquet sports, swimming, cycling is the killer combo for longevity
Charles Uegster on the diet: "Variety is key..."
BGF podcast w/ Dr. Michael Smith
Laird Hamilton
Dr. Daniel Amen
Book: Change Your Brain, Change Your Life by Dr. Amen
Dr. Mark Sisson does short fast workouts once per week (lift, move, sprint)
Article on Don Wildman's "Circuit" workout
Tim Ferriss' podcast w/ Art De Vany
Olga Kotelko stayed recovered and supple in her old age
Key points:
- Eat natural fats and real food
- Constantly learn new stuff
- Lift, move, sprint rather than chronic cardio
- Put epic things on your calendar occasionally
- Ensure your training is e-centric
- Stay supple

-Two strategies to maintain and even build muscle with age [20:50]

Electrical muscle stimulation on the legs
Heat stress

"Nerdy Ways to Lose Fat and Stay Healthy" feat. Thomas DeLauer -Keep blood sugar as stable as possible in the morning [29:50]

Fasting, keep protein and carb consumption to a minimum
Insulin response and taste affects when and how much you want to eat
Subconscious desire to eat interrupts our thinking
Ingest fats you know will work with your body well
Drink MCT coffee with caution

-Foam rolling in the morning [33:05]

Lymph does not have its own circulatory system (like the heart)
Requires muscle contraction to have anything move
Fascia is where lymph nodes sit; foam rolling boosts lymphatic drainage
Keto Flu intensifies as you liberate more fats
Pain receptors trigger BDNF

-Strategic use of a sauna [37:40]

Heat shock proteins (stress proteins) play critical in folding and unfolding of proteins
Protect the cell by stabilizing the unfolded proteins
Stressing the body in a sauna for a short time makes other stresses throughout the day seem mild by comparison

-Measure HRV based on your workouts [41:10]

HRV is a way to analyze the parasympathetic nervous branch of the nervous system
Balance between knowing when you're sympathetic and parasympathetic
Wear a Whoop or Oura Ring
Difficult to differentiate physiological and mental stress

-Dry fasting [43:30]

Forces the body to obtain water from its own cells
Fat cells contain a lot of hydrogen
Limited research on its efficacy
It may shock the body out of its lethargy

-Training in a fasted state [46:10]

Fat stores in white adipose tissue, then migrates into intramyocellular triglyceride fat
You'll be more mentally acute

-Upper body High Intensity Interval Training (HIIT) [48:40]

Harder for the heart to push blood through the upper body than the lower
More of a "perceived" workout

-Mess around with different forms of the ketogenic diet [50:10] -And much more... Resources from this episode:

- Click here to pre-order Ben Greenfield's new book "Boundless" now and to get in on the Boundless Sweepstakes!

- Study on seniors who strength train vs. those who do not

- Study on telomere lengths between twins

- Study on abnormally short telomeres in athletes with exercise-associated fatigue

- Study on seniors who engaged in strength training showing lower odds of dying

- Oxford Univ. study on the effects of playing racquet sports, swimming and cycling

- Charles Uegster

- BGF podcast w/ Dr. Michael Smith

- Laird Hamilton

- Dr. Daniel Amen

- Book: Change Your Brain, Change Your Life by Dr. Amen

- Book: Body by Science by Doug McGuff

- Book: What Makes Olga Run? by Bruce Grierson

- Book: Becoming a Supple Leopard by Kelly Starrett

- 7-Minute Workout

- NeuFit

Episode sponsors:

-Ben's newest book: Pre-order Ben's new book Boundless or receive updates on its release via email

-Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners, receive a 10% discount off your entire order when you use discount code: BGF10.

-JOOVV: After using the Joovv for close to 2 years, it's the only light therapy device I'd ever recommend. Give it a try: you won't be disappointed. Order using my link and receive a nice bonus gift with your order!

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Do you have questions, thoughts or feedback for Thomas or me? Leave your comments below and one of us will reply!

See omnystudio.com/listener for privacy information.

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