15 Foods Marcus Filly Eats to Get Under 8% Bodyfat (and stay there for 13 years)

Intro (0s)

• The relationship between fat loss and longevity is discussed, suggesting that reducing adipose tissue may contribute to a longer lifespan. (13s)
• The focus is on identifying foods that support an active lifestyle and sustained athletic performance rather than simply minimizing calorie intake. (36s)
• The speaker begins their day with a specific food, which will be the first item discussed on their list of 15. (52s)

Oatmeal (55s)

• Oatmeal is a good source of carbohydrates and energy, especially in the morning. (1m15s)
• Oatmeal is affordable, accessible, and can be paired with a variety of protein options. (1m29s)
• Oatmeal is a good source of carbohydrates for athletes and those seeking to fuel an athletic lifestyle. (1m48s)

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• Thrive Market is an online membership-based grocery store that aims to make healthier food more accessible. (3m0s)
• The provided link offers a 30% discount on groceries purchased through Thrive Market. (3m20s)
• The link also includes a free gift valued at $60. (3m24s)

Whey Protein (3m51s)

• Whey protein is a clean and lean protein source that pairs well with oatmeal, providing a straightforward carbohydrate source. (4m19s)
• Whey protein is a convenient way to get high-quality amino acids and can help build a good base. (4m58s)
• Whey protein is considered an ultra-processed whole food and is a powerful supplement that can be framed as a food. (5m26s)

Potatoes (6m7s)

• Potatoes, including sweet, red, purple, and white varieties, are highly favored. (6m8s)
• Initially influenced by low-carb diets, reintroducing carbs, particularly potatoes, significantly improved energy levels and athletic performance. (6m13s)
• Potatoes are appreciated for their satiating properties, making meals more satisfying and reducing the desire to eat more food afterward. (6m53s)
• At restaurants, potatoes are a preferred carb source because they are less likely to be drenched in oil compared to other carb options like rice. (7m17s)
• A baked potato without butter, seasoned with salt and pepper, is a low-calorie and moderate-carb option. (7m36s)
• Potatoes can be prepared in a child-friendly way by chopping them into fries, spraying with avocado oil, and cooking in an air fryer. (7m55s)

Whole Eggs (8m9s)

• Whole eggs provide a quality source of protein and fat. (8m47s)
• Eating whole eggs, rather than just egg whites, leads to feeling more full and energized. (8m29s)
• Poached eggs are a good option when eating at restaurants to avoid extra calories from oils and other ingredients. (9m14s)

Berries (10m10s)

• Frozen berries are purchased in bulk due to their affordability and year-round availability. (10m29s)
• Frozen berries are considered a good source of micronutrients with a low calorie count. (11m30s)
• Berries are low in carbohydrates, especially when compared to the general perception, and contain fiber. (11m46s)

Rice (12m12s)

• Rice is calorie-dense but can be strategically implemented into a diet, especially post-workout. (12m31s)
• A preference for simple steamed white rice is stated, with organic rice from Costco being the preferred type. (13m4s)
• While no personal difference is felt between organic and non-organic rice, there is an acknowledgement that the source of rice can impact some individuals due to mold sensitivities. (13m27s)

Chicken (14m48s)

• Chicken is a good source of protein that is generally lean and low in calories. (15m6s)
• Chicken thighs can have a significant difference in calories due to varying amounts of fat, making it more difficult to control calorie intake compared to chicken breasts. (15m56s)
• Choosing lean protein sources and controlling calorie intake can contribute to both fat loss and longevity. (17m54s)

Chickpeas (18m57s)

• Chickpeas are a versatile food that can be used in various ways, such as making hummus or adding them to salads. (19m8s)
• They are a good source of fiber, which is important for maintaining good digestion and gut health. (19m18s)
• Chickpeas are a staple food in many regions with high life expectancies. (20m16s)

Greek Yogurt (20m52s)

• Greek yogurt, in both non-fat and full-fat varieties, is a great source of protein and probiotics. (21m2s)
• Many high-performing athletes include some form of dairy, often yogurt, in their diet. (21m41s)
• Greek yogurt is widely available, even when traveling. (22m26s)

Cabbages (23m35s)

• Fermented cabbages such as sauerkraut and kimchi are consumed. (23m39s)
• Green, purple, and Napa cabbages are also eaten. (23m44s)
• Cabbages provide fiber and food volume, which is important for maintaining body composition and feeling full. (23m52s)
• Adding cabbage to meals, whether sautéed or raw, is a common practice. (24m24s)
• Blending cabbage into smoothies can add volume and make them frothy and smooth. (24m34s)

Bananas & Oranges (25m1s)

• Bananas and oranges are convenient fruits that are readily available and inexpensive. (25m3s)
• These fruits are a good source of easily accessible carbohydrates without a lot of sugar. (26m22s)
• Bananas and oranges provide a substantial amount of micronutrients. (26m17s)

Lean Ground Beef (26m31s)

• Lean ground beef is preferred as it provides a variety of nutrients and a different amino acid profile than steak. (26m57s)
• Lean ground beef, such as 96% lean, offers a higher percentage of amino acids and protein while still containing some fat. (27m9s)
• Consuming lean ground beef aligns with an evolutionary perspective of utilizing all parts of an animal, including connective tissue for its collagen content. (27m47s)

Olive Oil (28m57s)

• Olive oil is a trusted source of fat, and its consumption seems to provide energy and aid in maintaining a lean body composition. (29m36s)
• While consuming healthy fats is important, it's crucial to recognize that excessive consumption, even of healthy fats like those found in nuts, can be detrimental. (31m29s)
• Obtaining sufficient protein from sources like meat and eggs often naturally fulfills a significant portion of required fat intake, negating the need for excessive added fats. (30m39s)

Avocado (32m1s)

• Avocados are a unique food in texture and provide fat and fiber. (32m2s)
• Avocados are a satisfying food that can be eaten for the rest of one's life. (32m26s)
• Avocados are an affordable whole food. (33m40s)

Where to Find More of Marcus' Content (34m19s)

• Content regarding functional bodybuilding, which combines functional training and bodybuilding, is available on YouTube. (34m22s)
• Functional bodybuilding promotes both physical fitness and aesthetics. (34m28s)
• The speaker expresses gratitude towards an unnamed individual. (34m34s)