Thomas DeLauer: Nutrition for Performance - Protein, Fasting, & Metabolic Flexibility

What does it really take to stay lean, strong, and disciplined for life—while juggling work, family, and everything in between?

In this episode, Judd sits down with Thomas DeLauer—celebrity nutrition coach, author, and YouTube legend with 4+ million subscribers—for a real-world breakdown of what it means to live and eat like an athlete.

In this episode:

• The most dangerous nutrition myths men still believe
• How much protein you really need to build muscle and perform
• Fasting and metabolic flexibility made simple
• Why your diet fails if you’re not moving more
• Tactical breakdowns of supplements, recovery, and mental resilience

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🧠 Humanaut Health – Upgrade your recovery and performance with elite blood work, hormone optimization, and high-performance health coaching. Use code JLHUMANAUT10 for 10% off your annual membership: https://vrlps.co/5avh0la/cp

🧊 Plunge – Cold exposure made simple. Trusted by high performers for recovery and discipline. Now featuring their new indoor sauna for the ultimate stress relief + resilience combo: https://plunge.pxf.io/19bbdg 

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Timestamps: 

01:10 – Thomas’s transformation: 300 lbs to elite nutritionist
09:45 – Protein myths and the truth about anabolic windows
17:00 – Meal timing, fasting, and body recomposition
22:30 – How to burn more fat by eating more
30:00 – Strategic calorie cycling & performance nutrition
35:00 – Fasting benefits beyond fat loss
41:00 – Training smarter: movement quality & intuition
50:00 – 10 foods Thomas would stock in every kitchen
1:02:00 – The 3 foods to avoid at all costs
1:05:00 – Top 5 supplements for high performers

About Judd Lienhard
Former Army Ranger, college linebacker, and veteran strength & conditioning coach, Judd delivers real conversations on training, mindset, discipline, and leadership. This podcast is for men who prioritize fitness.

📱 Connect with Judd:
Instagram: @juddlienhard
Website: www.juddlienhard.com

📱 Follow Thomas DeLauer:
YouTube: Thomas DeLauer
Instagram: @thomasdelauer

“You’re not past your prime. You’re in your season. Get f*cking real, and get to work.”

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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