Thomas DeLauer Recap: 14 Things He Changed His Mind About, From Fish Oil to Fasting

The latest full video on Thomas DeLauer's official YouTube channel, "I've Changed My Mind on Fish Oil, Creatine and Fasting", was posted on October 30, 2026 and runs about 15 minutes. (The channel page showed it with a different headline, "These Major Mistakes Forced me to Change my Diet (now I feel better)", since YouTube channels sometimes test more than one title.) DeLauer, a fitness and nutrition content creator, talks solo through 14 habits he has adjusted after what he calls years of being his own "guinea pig." He frames it as a course correction rather than a reversal, and says that if something is working for you, you can keep doing it. Everything below is his personal experience and opinion, so treat it as a starting point for a conversation with a doctor or registered dietitian, not as a plan to follow.

This is an independent summary written by GNOUP. It is not affiliated with, sponsored by or endorsed by Thomas DeLauer, his channel, website or any sponsor. The views and claims described below belong to the speaker, not to GNOUP. This is general information only and is not medical advice. Please talk with a doctor or other qualified healthcare professional before changing your diet, adding any supplement, starting any fasting plan, using any sleep aid, or changing your exercise routine. This matters especially if you have a medical condition (including diabetes or blood sugar problems), take any medication, are pregnant or breastfeeding, are under 18, or have a history of an eating disorder. GNOUP has no connection to any product, supplement, brand or paid offer mentioned in or around the video and does not promote any of them.

Key health tips and takeaways

These are ideas DeLauer shared in the video, not instructions. GNOUP has not checked his claims, and we have left out the doses, schedules and products he mentions on purpose.

• "If it works for you, keep doing it." DeLauer opens by saying these are changes to his own routine, not a reason for viewers to throw out what is already working for them.
• More is not always better with fish oil. He says he used to take very high amounts of fish oil for brain health but now thinks there can be too much of a good thing, and has gone back to a more standard approach. He also says he added more good-quality dairy fat to his diet.
• Mix up coffee and green tea. He says he had drifted to drinking only green tea and now alternates between tea and coffee every couple of days. In his view the two have different plant compounds, and switching keeps each one feeling more effective for him.
• Do the easy cardio too. DeLauer says he let slow, steady, low-intensity cardio slide in favor of hard, all-out sessions and felt his endurance suffer. His takeaway is that easy cardio should be a base you add on top of harder training, not a replacement for it.
• Make room for plain strength training. He says he had started to believe a workout "didn't count" unless his heart rate was sky-high, and his strength slipped. Setting aside a couple of days a week just for lifting, he says, brought his progress back.
• Pay attention to dairy quality. He says he still sees dairy as a valuable source of protein and fat, but has shifted toward what he considers higher-quality milks and aged cheeses rather than eating any dairy without thinking about it.
• Don't push through stress on an empty stomach. He says he used to skip meals on his most stressful days and travel days because it was convenient, and now thinks it left him run down. His view: on a hard day, it may make more sense to eat.
• Know your own blood sugar. DeLauer says that, as someone who was once overweight with type 2 diabetes, eating carbs when he is stressed tends to raise his blood sugar, so he now saves carbs for calmer times. He stresses this is about him; anyone with diabetes or prediabetes should make food decisions with their doctor.
• Rest matters, even if it takes help. He says he has stopped trying to "tough out" jet lag and poor sleep and now sees occasional, short-term help with sleep as reasonable, because a bad week of sleep or illness costs more. Sleep aids, including over-the-counter ones, are worth discussing with a doctor or pharmacist first.
• Let go of what you can't control. In a more personal segment, DeLauer says getting professional help to work through difficult experiences from his past was the biggest change in his life, and that letting go of the "illusion of control" made it easier to stay disciplined.

Newsworthy insights

These are claims and opinions from the video. GNOUP has not verified them, and experts may disagree with parts of them.

• Fish oil and "fragile" cells. DeLauer claims that very large amounts of fish oil can make cell membranes too fluid and less stable, and says he felt fatigued and "floaty" when he took a lot. He cites no specific study for this in the video.
• Creatine. He says he has moved away from very small daily amounts of creatine and now feels much stronger and more energetic on larger amounts, after some early water retention. He presents this as his own experience and says he is not suggesting viewers copy the higher amounts he mentions. GNOUP has left the numbers out; anyone considering creatine, especially people with kidney problems, should ask a doctor.
• Fasting in "bursts." He says he no longer fasts on random single days and instead groups fasting days together with longer breaks in between, which he feels is easier on his body and better for his fat loss. This is his personal routine, not a tested plan, and fasting is not safe for everyone.
• Workout amino acids. DeLauer says that sipping essential amino acids during ordinary workouts did not help him and may have made fat loss harder. He now saves them for very long efforts such as all-day hikes. That is his interpretation of his own results.
• Red light. He says research on red and near-infrared light has grown a lot and that using a red light daily for the past few months has, in his experience, helped his sleep, aches and energy. He does not name specific studies.
• A caution about peptides. He says that growth-hormone-releasing peptides he used raised his blood sugar over time, and that anyone using them should be aware of that and work with a doctor. GNOUP does not recommend these products.
• The headline. The video's titles promise big "mistakes" and a changed mind on fish oil, creatine and fasting. In the video itself, DeLauer describes adjustments to his personal routine rather than new research findings.

Watch the video

I've Changed My Mind on Fish Oil, Creatine and Fasting on YouTube (official channel "Thomas DeLauer," @ThomasDeLauerOfficial, published October 30, 2026, about 15 minutes 6 seconds)

Episode guide

These chapters come from the video's own description. Each link opens the video at that point.

• 0:00 Intro
• 0:19 Mega-dosing fish oil
• 1:43 Low-dose creatine
• 2:36 Random one-off fasts vs. burst fasting
• 3:47 A sponsor segment (not summarized here)
• 4:45 Amino acids during workouts
• 5:55 Not rotating green tea and coffee
• 6:39 Not enough red light
• 7:25 The illusion of control
• 8:28 Growth hormone peptides and blood glucose
• 9:09 Avoiding melatonin for jet lag
• 10:13 Not enough low and slow cardio
• 11:28 Not enough dedicated lifting
• 12:08 Low-quality dairy
• 13:14 Fasting on stressful days
• 14:03 Eating carbs when stressed

About this summary

This recap was prepared from the video's title, description and chapter list, the channel page, and a transcript of the video. We left out a probiotic sponsor segment and discount code, brand names of foods he mentions, and the specific supplement, sleep-aid and fasting amounts and schedules he describes, along with a few passing remarks about other substances. Transcripts can contain errors, so for the exact words and context, watch the video. This article is general information, not medical advice, and is not a substitute for guidance from a qualified healthcare professional.