I've Changed My Mind on Fish Oil, Creatine and Fasting

Summary

Thomas DeLauer describes changes to his personal wellness routine based on his experience and interpretation of research. These are his own conclusions, not universal recommendations.

• Fish oil: He says he moved away from mega-doses of high-DHA fish oil toward a standard EPA/DHA product, citing a balance between cell-membrane flexibility and stability. He mentions taking about 2,000 mg daily and prefers products labeled as being in triglyceride (TG) form. He also emphasizes the quality of fats in his diet.
• Creatine: He reports that higher doses—around 10–15 g—have worked better for him than very low doses. He experienced temporary water retention that later subsided. Although he mentions higher amounts, including 30–40 g, this is his personal account, not a dosing recommendation.
• Fasting schedule: Instead of fasting on irregular days, he prefers 18-hour fasts for three or four consecutive days, followed by four or five days without fasting. He says this felt more consistent for him.
• Essential amino acids (EAAs): He stopped taking them during ordinary morning workouts, partly because he felt they made fat loss harder without an obvious muscle-preservation benefit. He still considers them for unusually long activities, such as extended hikes or climbs.
• Green tea and coffee: Rather than drinking green tea almost exclusively, he alternates between green tea and coffee in two-day blocks. He says the variety helps him notice the effects of each.
• Red-light exposure: He has returned to using red light regularly, often sitting quietly in front of it. He reports improvements in sleep and aches, while noting that these are his observations.
• Letting go of control: He reflects that accepting what he cannot control helped him break cycles of overthinking and focus more on being present, disciplined, and engaged. He also mentions seeking help to process personal experiences.
• Growth-hormone-releasing peptides: He says ipamorelin and tesamorelin coincided with higher blood glucose and HbA1c for him. He plans to be more cautious and monitor glucose if using them. This is a medical topic to discuss with a qualified clinician.
• Melatonin for occasional sleep disruption: He is more willing to use melatonin briefly for jet lag or other periods when sleep is especially important, rather than avoiding it at all costs.
• Cardio and strength training: He wants to add low-intensity, steady exercise alongside—not instead of—higher-intensity work. He also plans to set aside dedicated strength-training days after noticing that prioritizing conditioning had stalled his lifting progress.
• Dairy quality: Rather than simply consuming large amounts of dairy for protein, he has shifted toward products he considers higher quality, such as aged cheeses, local milk, and A2 organic milk.
• Fasting during stressful periods: He no longer wants fasting to be his default on exhausting or highly stressful days, saying that fueling himself may be more helpful. He still tends not to eat during flights, but says he eats before boarding and sometimes after landing.
• Carbohydrates and stress: Although he has heard that carbohydrates may help some people manage stress, he says they raise his blood glucose when he is stressed. Given his history of type 2 diabetes and insulin resistance, he prefers to eat carbohydrates when he feels more in control.
• Synbiotic promotion: The video includes a promotional segment for Seed’s DS-01 synbiotic. DeLauer says he noticed less bloating and other changes after starting it, while acknowledging that some perceived effects could be placebo.

Presenters and Sources Mentioned

• Thomas DeLauer — presenter
• Dr. Mike Israetel — mentioned in the discussion of carbohydrates and stress
• Seed DS-01 — synbiotic product featured in a sponsored segment
• Pioneer Pastures — dairy brand mentioned by DeLauer
• Scientific literature and unnamed experts — referred to generally by the presenter