Thomas DeLauer's Keto & Fasting Protocol

Thomas DeLauer is one of the most prolific health content creators on YouTube, with over 2,400 videos and millions of subscribers drawn to his rapid-fire breakdowns of nutrition research. A former overweight corporate executive who lost over 100 pounds through ketogenic dieting and fasting, DeLauer has built his platform on translating published studies into practical dietary and supplement strategies. His content covers an unusually wide range of topics, from macronutrient timing and gut microbiome science to cold exposure and peptide therapy.

Overview

DeLauer's protocol is rooted in two pillars: ketogenic nutrition and intermittent fasting. He views nutritional ketosis as the metabolic state humans are best adapted to for fat oxidation, cognitive clarity, and sustained energy, while intermittent fasting provides the hormonal and cellular benefits — reduced insulin, elevated growth hormone, activated autophagy — that complement ketosis.

Unlike strict keto advocates, DeLauer practices a cyclical approach. He alternates between periods of strict ketosis and strategically timed carbohydrate refeeds, arguing that chronic unbroken ketosis can suppress thyroid function, blunt athletic performance, and reduce metabolic flexibility over time. His cyclical model typically involves 5-6 days of strict keto followed by 1-2 days of higher carbohydrate intake, timed around intense training sessions.

Fasting Strategy

DeLauer typically practices a 16:8 or 18:6 intermittent fasting window, extending to 20-24 hour fasts periodically for deeper autophagy activation. He is known for his detailed breakdowns of what happens at each stage of a fast — when insulin drops, when growth hormone peaks, when ketone levels become significant, and when autophagy reaches its maximum.

During fasting windows, he permits and encourages certain beverages and supplements that do not trigger a significant insulin response. **Black coffee** and **green tea** are staples for their caffeine, polyphenols, and metabolic benefits. **Apple cider vinegar** diluted in water is used to support digestion and blood sugar regulation during the eating window. **MCT oil** is sometimes used in small amounts during extended fasts to sustain ketone production without activating the mTOR pathway.

**Bone broth** serves as both a fasting aid and a breaking-the-fast food, providing electrolytes, collagen amino acids, and gut-soothing gelatin without the digestive stress of a heavy meal.

Nutrition Philosophy

When eating, DeLauer emphasizes high-quality fats, moderate protein, and low-glycemic carbohydrates. His preferred fat sources include **extra virgin olive oil**, **macadamia nuts**, **avocado oil**, **ghee**, and **MCT oil**. Protein comes from salmon, sardines, eggs, and grass-fed beef, with an emphasis on fatty cuts that support ketosis.

He is particularly vocal about the importance of **gut health** and dedicates substantial content to prebiotic fiber, fermented foods, and probiotic supplementation. He argues that the gut microbiome is the missing variable in most keto protocols and that neglecting it leads to the digestive issues and nutrient deficiencies that give ketogenic diets a bad reputation.

**Dark chocolate** with high cacao content is a regular inclusion for its flavanol content and its role in satisfying cravings without disrupting ketosis. He recommends 85% cacao or higher.

Supplement Stack

DeLauer's supplement stack is one of the most extensive in the influencer space, reflecting his exhaustive content output on the topic.

**Magnesium** is his most frequently discussed mineral, recommended in glycinate form for sleep and recovery or citrate form for its broader metabolic support. He emphasizes that keto dieters are especially prone to magnesium depletion and considers supplementation essential.

**Omega-3 fish oil** at therapeutic doses (2-4 grams of combined EPA/DHA) addresses the inflammation that can accompany high-fat diets and supports brain and cardiovascular health. **Creatine** at 5 grams daily supports both physical performance and the cognitive demands of fasting.

**Electrolytes** — sodium, potassium, and magnesium — are heavily emphasized, particularly during fasting and the transition into ketosis when the body rapidly excretes water and minerals. DeLauer considers electrolyte management the single biggest factor in whether someone succeeds or fails on a keto-fasting protocol.

**Probiotics** with diverse strains are recommended alongside prebiotic fiber to maintain gut microbiome diversity. **Green tea** extract or matcha provides concentrated EGCG for fat oxidation and anti-inflammatory support.

**CoQ10** in ubiquinol form supports mitochondrial energy production, which DeLauer considers especially important for individuals on high-fat diets where mitochondrial efficiency determines how effectively the body converts fat to usable energy. **Lion's mane** mushroom is recommended for cognitive enhancement and nerve growth factor support.

**MCT oil** does double duty as both a dietary fat and a fasting supplement, providing rapid ketone production that supports mental clarity and energy during extended fasting windows.

What Makes It Unique

DeLauer's sheer volume of content — covering virtually every supplement, food, and health strategy in existence — makes his channel a de facto encyclopedia of keto and fasting science. His personal transformation story gives him credibility with audiences who are starting from a place of poor metabolic health, and his cyclical approach to keto offers a more sustainable and metabolically flexible alternative to the rigid ketogenic protocols that drive many people away. His willingness to dive into granular biochemistry while maintaining accessibility has made him one of the most influential voices in the keto-fasting space.