Daily Diet to Get Under 9% Bodyfat & Build 10lbs of Muscle - Tom Hopper Reveals his Food Staples

Intro (0s)

• Tom Hopper's breakfast on the day of the conversation consisted of coffee and exogenous ketones, and he was fasting at the time (3s).
• A normal day of eating for Tom Hopper varies depending on his current role or goals, but he generally eats when he's hungry and avoids processed foods (49s).
• Tom Hopper's diet typically consists of animal-based foods, including a lot of steak and ground beef, as well as avocado, and occasionally incorporates fruits, sweet potatoes, and root vegetables (1m20s).
• He occasionally consumes minimally processed foods, such as whey protein, but generally prefers to eat whole, unprocessed foods (1m6s).
• At the time of the conversation, Tom Hopper was in a maintenance phase and was eating to maintain his current shape, rather than trying to gain or lose weight (47s).
• Tom Hopper's diet at the time of the conversation was high in fats, with a focus on embracing the fats found in meat, as well as incorporating fruits like avocado for additional fat intake (1m40s).

Free Sample Flavors Pack of LMNT (1m53s)

• LMNT offers a new sparkling electrolyte drink in a can, containing 1,000 mg sodium, 200 mg potassium, 60 mg magnesium, and zero calories, making it suitable for diets, fasting, and workouts (1m57s).
• The sparkling electrolyte drink is a nice alternative to the normal stick packs, providing a similar experience to having a soda but with added electrolytes (2m16s).
• Having electrolytes, especially when cutting calories, helps reduce appetite and provides a feeling of satisfaction (2m24s).
• A free variety pack of LMNT stick packs, including flavors such as grapefruit salt, watermelon salt, citrus salt, mango chili, and chocolate salt, can be obtained with any purchase using the link provided (2m33s).
• The link to get the free sample variety pack is LMNT.com/Thomas, and it can be accessed to receive the offer with purchase (2m50s).

5 Foods Tom Would Bring to a Desert Island (2m59s)

• Eggs are considered a top choice due to being "Nature's multivitamin" and "Nature's protein bar," offering versatility and a range of essential nutrients (3m4s).
• Avocados are chosen for their nutritional value, with a specific mention of avocado butter (3m12s).
• Grass-fed beef, particularly ground beef, is selected as a staple food for its high-quality protein content (3m20s).
• Exogenous ketones, such as MCT, are preferred for providing sustained brain energy and high-quality fats (3m32s).
• These food choices suggest a plan for long-term survival on the desert island, focusing on nutrient-dense foods that provide energy and support overall health (3m42s).

Tom's Go-To Carbs (3m45s)

• Sweet potatoes are a go-to carbohydrate source, providing sustained energy without causing high blood sugar spikes (3m52s).
• Fruits such as berries (including blueberries, raspberries, and blackberries), apples, kiwi (specifically golden kiwi), and mango are considered great options (4m6s).
• Eating the whole fruit, including the peel, is recommended to get the fiber content (4m17s).
• Trial and error is used to determine which fruits and vegetables work best (4m23s).
• Beetroot is a great post-workout carbohydrate source, helping to replenish glycogen stores (4m29s).

Foods that Affect Tom Negatively (4m37s)

• Foods that cause sabotage in performance and cognitive function include certain carbohydrates that can cause brain fog and sluggishness when consumed excessively, such as oatmeal, which can be beneficial in moderation but detrimental in large quantities (4m37s).
• Consuming oatmeal every now and again can be beneficial, but a buildup of it can lead to feelings of sluggishness and brain fog, highlighting the importance of being in tune with one's body to determine what foods are beneficial and what should be staples (5m21s).
• Higher protein and higher quality fats from meat are staples that function well year-round, allowing for optimal performance and cognitive function (6m11s).
• Higher carbohydrate intake can aid in gaining size, but it comes with a trade-off of not feeling as good mentally, whereas a ketogenic state makes it harder to gain size but allows for better mental clarity (6m35s).
• The balance between carbohydrate intake and mental performance is a trade-off, with higher carbohydrates making it easier to gain size but potentially causing brain fog and sluggishness (6m41s).

Carbs for Muscle Growth (7m0s)

• Carbohydrates are not a prerequisite for building muscle, but they can make it easier by providing additional fuel and stimulating appetite, which can lead to increased muscle fullness and internal leverage (7m3s).
• Eating carbohydrates can have an inflammatory effect, which may vary from person to person, and some individuals may experience more inflammation in their joints when consuming higher amounts of carbs (8m2s).
• A ketogenic state can result in less inflammation, and some people may find it easier to maintain muscle mass while eating fewer meals per day when following a high-protein, high-fat diet (8m21s).
• When consuming a more carb-based diet, it's common to feel less satiated and require more frequent meals, whereas a high-fat diet can lead to increased feelings of fullness and reduced cravings for food (8m40s).
• Consuming carbohydrates post-workout can have some benefits, but it may come at the cost of reduced cognitive function, and it's essential to regulate carb intake based on the day's activities and demands (9m30s).
• The "rest and digest" effect, mentioned by Dr. Mike Isel, suggests that consuming carbs can lead to a state of relaxation and reduced alertness, which may not be ideal for cognitively demanding tasks (10m5s).
• A high-protein, high-fat diet makes one feel sharper compared to a high-carb diet, which can cause a massive glycemic load and lead to feelings of sluggishness after consumption (10m58s).
• Consuming high-carb meals, such as a big Christmas dinner, can cause a massive dump of carbohydrates, resulting in feelings of lethargy, especially for those not used to it year-round (11m3s).
• Making a lifestyle change to eat healthier can be addictive, as it allows one to feel good and maintain that feeling, which is a big motivator for sustaining a healthy diet (10m32s).
• It's scary to jump out of the norm and cut out foods that have been considered a primary fuel source, but seeing others thrive on alternative diets can be a great motivator (11m59s).
• Some people may struggle to sustain a high-fat diet due to inadequate fat or ketone levels, leading to sugar cravings and feelings of sluggishness (12m41s).
• Having a platform or protocol to follow can be beneficial for those looking to make a lifestyle change and sustain a healthy diet (12m28s).
• It's essential to remember that everyone's nutritional needs and responses to different diets are unique, and what works for some may not work for others (12m19s).

How Cutting Carbs Affected Tom (12m54s)

• Transitioning to a low-carb or ketogenic diet can take time, and it's common to experience the "keto flu" or a period of adjustment, but some people may adapt more easily than others (13m19s).
• Initially, reducing carbohydrate intake can lead to a period of feeling weak, especially during high-intensity workouts, but the body can adapt over time (14m49s).
• It's essential to keep fat intake high enough to benefit from a low-carb diet, as not consuming enough fat can lead to brain fog and other negative effects (14m5s).
• Once adapted to a low-carb diet, some people may experience increased mental clarity, physical energy, and improved workout performance, including increased strength and endurance (14m28s).
• The body has a clear distinction between being optimized for fat adaptation and being more glycolytic, and there's no in-between state, so it's essential to choose one or the other (16m6s).
• Eating a lot of carbohydrates can optimize the body for utilizing those carbs, while a low-carb diet can optimize the body for utilizing fat (16m27s).
• Some people may find that they can lift more weight and achieve personal bests on a low-carb diet, even without consuming any carbs (15m12s).
• Metabolic purgatory is a state where the body is not optimized for either fat adaptation or glycolysis, and it's essential to avoid this state by choosing a clear diet approach (15m49s).
• A low-carb state is described as a "danger zone" where individuals consume around 100 grams of carbs per day, which is enough to provide some anerobic or glycolytic energy but not enough to truly thrive in that state (16m49s).
• To achieve optimal results, it's recommended to commit to either a low-carb or moderate-carb diet for a finite period, such as 90 days, to allow the body to adapt and find enzymatic efficiency (17m18s).
• When going low-carb, the body takes time to upregulate other processes and become more efficient at utilizing fats, but this also means that the ability to utilize carbohydrates effectively is lowered (17m56s).
• Conversely, when consuming a higher carbohydrate diet, the body becomes less efficient at utilizing fats as effectively (18m2s).
• The goal is to find a pattern that works for the individual, as everything comes at a cost, and what works for one period may not work forever (17m34s).
• Training goals, such as fat loss, should be taken into consideration when deciding on a diet, and a recent study (unspecified) may provide insight into this (18m15s).

High Carb vs Low Carb for Fat Loss vs Muscle Growth (18m18s)

• A study found that higher carb intake was more beneficial for muscle growth, while lower carb intake was more effective for fat loss, with fat oxidation rates being higher on a low-carb diet, resulting in a meaningful amount of fat loss (18m18s).
• The study's findings were independent of calorie deficit, and the results were statistically significant and meaningful (18m37s).
• For individuals who are overweight, the primary focus should be on losing weight in a sustainable manner, but for those aiming to achieve a very low body fat percentage, such as 7%, the differences between high-carb and low-carb diets become more relevant (19m15s).
• Bodybuilders often use a low-carb or ketogenic diet to cut down to very low body fat percentages, with an estimated 60-70% of bodybuilders using this approach (21m11s).
• Many bodybuilders switch between low-carb and high-carb diets, using low-carb for cutting and high-carb for bulking (21m17s).
• The bodybuilding community is willing to experiment and push the boundaries of what works, but it's essential to consider the role of performance-enhancing drugs and individual variability in their approaches (20m50s).
• Flex Lewis, an eight-time or six-time bodybuilding champion, has followed and been interested in the speaker's work, particularly during his cutting phases (20m13s).

Remember What Your Goal Is (21m27s)

• It's essential to remember what your goal is, whether it's feeling good, losing body fat, or being able to function at a high level, as knowing this helps guide your approach to diet and fitness (21m39s).
• Finding a default setting where you feel content and happy with how you look is crucial, and this should be your goal, rather than constantly striving for something more (22m0s).
• Having a goal of being able to function well, such as having enough energy to spend time with your kids, is important, and this can be achieved by finding a balance in your diet and training (22m7s).
• Being in a calorie deficit for too long can lead to negative effects, such as feeling sluggish and having poor performance, and it's essential to find a balance that works for you (22m15s).
• A ketogenic state, with high fat intake, can be beneficial for maintaining a lean physique and feeling sharper, even when not in a calorie deficit (22m40s).
• Eating a high-fat and high-protein diet can help maintain a weight you're happy with year-round, and it's essential to find an approach that works for you and not get too attached to any one particular method (23m16s).
• It's crucial to be flexible and adapt your approach as needed, rather than sticking to one specific method or diet (23m21s).

Why People Abandon Keto (23m29s)

• People often become attached to a specific dietary strategy, such as keto, after it helps them through a difficult time or health crisis, and they can become "tribal" about it (23m29s).
• The body adapts to changes in diet, including the levels of reactive oxygen species, which can lead to oxidative stress, and it tries to counteract this by increasing resilience, but only to a certain degree (23m42s).
• Long-term keto diets can lead to a tipping point, where people start to feel unwell after 6-8 months or a year, and they may abandon the diet and reintroduce carbohydrates, which can make them feel better (24m9s).
• After reintroducing carbohydrates, some people may view their previous low-carb phase as a mistake and return to a high-carb diet, but this can be a mistake, as different diets may be suitable for different seasons or periods of life (24m26s).
• It's essential to give oneself "grace" and not abandon a particular diet entirely, as people respond differently to diets epigenetically, and just because a diet stops working doesn't mean it's bad or won't work again in the future (24m35s).
• Rotating diets or strategies can be beneficial, as seen in the Primal diet, which involves rotating foods and strategies to achieve optimal health (24m54s).

Primal Eating (24m56s)

• In a primal setting, people would find and binge on food sources like fruit and honey seasonally, but these wouldn't be daily staples (24m56s).
• Meat would be available year-round, and people would have to survive on it for long periods, with seasonal access to fruits and other foods (25m22s).
• The idea is to adopt a diet that mimics what would be available in a primal setting, with flexibility to adjust based on what's available seasonally (25m20s).
• Paul Saladino, a proponent of the carnivore diet, has switched to a more animal-based diet that includes fruit, honey, and raw dairy, but it's unclear how long he'll stick to this approach (26m8s).
• The key is to experiment and find what feels right for the body, rather than following a strict diet or set of rules (26m46s).
• People have lost the ability to determine what they need to eat at a given time due to the availability of hyperpalatable foods and the hijacking of their taste buds (27m21s).
• Trusting one's gut and being in tune with the body can help determine what foods are needed, but this requires a heightened level of awareness (27m37s).
• In a primal setting, people would have more self-control and ability to determine what and how much to eat, as they wouldn't have access to food sources all the time (28m10s).
• The constant availability of food has led to a loss of self-control and the ability to determine what's needed, with people often relying on dopamine hits rather than listening to their bodies (28m41s).

Tom Used to Eat 12 Donuts a Day (28m48s)

• Highly processed and hyper-palatable foods can lead to overconsumption and contribute to obesity, as they are often cheap and accessible (28m48s).
• The addictive nature of these foods can cause individuals to binge on them, as seen in the example of eating 12 crispy creams in a day (29m20s).
• Despite being active and playing sports like rugby and football, a high consumption of unhealthy foods can still result in a higher body fat percentage, in this case, around 14-15% (29m43s).
• Having a high activity level can mask the negative effects of a poor diet, but it's essential to consider how one feels and their recovery, not just their physical appearance (30m21s).
• It's possible to achieve a low body fat percentage while consuming unhealthy foods, but this may not necessarily translate to overall health and well-being (30m11s).
• A balanced diet and consideration of overall health, rather than just physical appearance, are crucial for maintaining a healthy lifestyle (30m26s).

Calories vs Nutrient Density (30m30s)

• Calories have a place and matter, but nutrient density is also important, and it's often a matter of trial and error to find the right balance (30m36s).
• Chasing nutrients over calories can lead to better results and improved overall well-being, including lower cortisol levels and increased satiety (30m52s).
• A nutrient-dense meal, such as a few berries, an avocado, and two grass-fed beef burgers, may not be enough in terms of calories, but it can still provide good energy, mental clarity, and weight maintenance (31m10s).
• Tracking macros can be stressful and may be more beneficial for people who are overweight and need to understand their calorie burn and deficit (31m50s).
• For long-term benefits and weight maintenance, focusing on feeling satiated and chasing nutrients can be more effective than constantly tracking macros (32m15s).

Tom's Workout Split (32m28s)

• A typical weekly split consists of three times a week of metcon (metabolic conditioning) workouts, such as interval weight training, with a focus on short and sharp sessions, especially when training at home (33m7s).
• When training at home, workouts often include German volume training style, with 10 sets of exercises like front squats, super sets with rows, and rope exercises (33m20s).
• During shoots, the training split is more traditional, with a bodybuilder-style split, due to the crazy hours and need to avoid burnout from high-intensity metcons (33m48s).
• When on a shoot, training is typically six days a week, with one rest day, and includes a mix of intense and lighter sessions, with a focus on maintaining a physique (34m25s).
• Active rest days or light hypertrophy work are used to get blood pumping in the muscles, especially during night shoots, which can be draining (34m33s).
• Blood Flow Restriction Training is found to be beneficial on these days, as it's easy on the joints and central nervous system (35m3s).
• Nutrition is crucial during night shoots, with a focus on eating properly and maintaining fasting to manage cortisol levels (35m15s).
• Fasting is utilized to help with lack of sleep, as it's found to be beneficial in promoting wakefulness, especially when in a fat-adapted state (35m28s).
• Training is often adjusted based on how the body feels, with the help of a WHOOP device to track recovery and other metrics (35m35s).
• Fasting during night shoots can help improve wakefulness and reduce the feeling of sluggishness, making it easier to get through the night and perform tasks that require sharpness, such as acting (36m2s).
• When working night shifts for a short period, it's beneficial to eat during daylight hours and fast during dark hours to make it easier to transition back to a normal schedule (36m26s).
• Fasting can help alleviate some of the stress associated with night shoots, but it doesn't eliminate the fact that night shoots are extremely stressful and can disrupt sleep patterns (36m46s).
• Adapting to sleeping during the day and waking up at unusual hours can be challenging, and it may take a long time to adjust to this new sleep schedule (36m56s).
• Getting enough sleep is crucial, but when sleep is limited, fasting can help improve mental clarity and reduce the feeling of sluggishness, making it easier to function on lower sleep (37m10s).
• Maintaining mental sharpness is vital for tasks that require focus and concentration, such as acting, and fasting can help achieve this (37m25s).

Where to Find More of Tom (37m30s)

• Tom Hopper can be found on Instagram under the handle "Tom Hopper hops" where he shares various aspects of his life, including his kids, training, and eating habits (37m45s).
• He is active on other social media platforms as well, although the specific platforms are not mentioned (37m48s).
• Tom Hopper has been involved in the production of The Umbrella Academy, with season four currently available (38m2s).