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 believeHow much protein you really need to build muscle and performFasting and metabolic flexibility made simpleWhy your diet fails if you’re not moving moreTactical breakdowns of supplements, recovery, and mental resilience—🔥 Support the show:💪 1st Phorm Level-1 Meal Replacement – Fuel recovery and muscle-building with high-quality protein that keeps you dialed in: https://1stphorm.com/products/level-1/?a_aid=Judd💧 LMNT Electrolytes – Stay dialed in with zero sugar, all grit — and get a free sample pack of all flavors with any purchase: https://drinklmnt.com/judd🧠 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 —Timestamps: 01:10 – Thomas’s transformation: 300 lbs to elite nutritionist09:45 – Protein myths and the truth about anabolic windows17:00 – Meal timing, fasting, and body recomposition22:30 – 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 performersAbout 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.” This episode is brought to you by David ProteinDavid Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.Order here for free shipping on your first order: davidprotein.com/juddThis episode is brought to you by LMNTOptimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/juddEnjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥