I've Changed My Mind on Fish Oil, Creatine and Fasting
Thomas DeLauerPublished on October 30, 2026
Summary authored by editor@wellifi.com
TLDR Summary
In this article, I share key transformations in my health routine, including adjustments in supplements, fasting methods, and exercise practices that have significantly improved my well-being. Listening to my body and making informed changes has led to better energy, mood, and overall health.
Key Points
- Transitioned from high doses of fish oil to a balanced intake.
- Increased creatine dosage for better performance.
- Adopted burst fasting for effective fat loss.
- Incorporated the DS-01 Synbiotic for gut health.
- Balanced caffeine intake by alternating between green tea and coffee.
- Reintroduced red light therapy for improved metabolic health.
- Learned to manage stress and control in life.
- Noted glucose spikes while using certain peptides.
- Started using melatonin wisely for travel.
- Emphasized weight training in fitness routine.
- Shifted focus to high-quality dairy products.
- Adjusted eating habits during stressful days.
- Refined carbohydrate intake based on stress management.
Transforming My Health Routine: Lessons Learned
In the past year or two, I have made some significant adjustments to my health and wellness practices based on scientific evidence and personal experimentation. My mission has always been to collect this information, apply it, and share it with you through my videos. If you find yourself thinking, "I need to change something in my routine," please don’t be upset with me. If something works for you, keep it up!
Key Changes in My Supplementation
One of the first changes I made was my perspective on fish oil. Previously, I was a big proponent of taking high doses of fish oil, especially those rich in DHA (docosahexaenoic acid) for brain health. However, I have learned that while fish oil has its benefits, excessive intake can be harmful. It can make cell membranes too fluid, leading to a loss of functionality and increased fragility. Balance is key; we need sufficient fluidity but also a certain level of firmness in our cell membranes.
Fish Oil Recommendations
- Look for fish oil that is high in triglycerides, not ethyl ester sources.
- I recommend around 2000 mg daily.
Additionally, I have emphasized the importance of quality saturated fats from dairy products to contribute to cell integrity.
Reevaluating Creatine Doses
My second major change involves my creatine supplementation. While I once believed that lower doses were sufficient, I have found that higher doses (10-15 grams) yield far superior results, especially for fat loss, performance enhancement, and muscle strength. For those looking for significant benefits, doses as high as 30-40 grams appear to be safe and effective.
Fasting Adjustments
Instead of intermittent fasting randomly, I have adopted a "burst fasting" approach. This involves fasting for 18 hours for three to four consecutive days, followed by a break. This method helps my body adapt more smoothly and has shown impressive results in fat loss.
Impact of Synbiotic Supplements
Another addition to my routine is the DS-01 Synbiotic, which combines prebiotics and probiotics. This has significantly helped in restructuring my gut microbiome and improved my digestion, leading to a flatter stomach and better nutrient absorption.
Changes in Amino Acid Intake
For about six months, I relied heavily on essential amino acids (EAAs) during workouts. However, I noticed that this might have led my body to become complacent regarding muscle preservation. Now, I only use EAAs during prolonged activities like hiking.
Revamping My Caffeine Sources
I realized I was overly dependent on green tea and was not alternating it with coffee. Both have distinct benefits and antioxidant profiles. I now alternate between green tea and coffee every two days to maintain energy levels effectively.
Incorporating Red Light Therapy
I have also reintroduced red light therapy into my routine, which has significantly improved my sleep, reduced pain, and enhanced my metabolic processes.
Managing Stress and Control
One of the biggest changes in my life has been understanding what I can and cannot control. I have sought help for childhood issues, which has been transformative. Letting go of the need to control everything has allowed me to focus better on my performance and health.
Considerations for Peptide Use
While exploring peptides, I've noticed that using Ipamorelin and Tesamorelin can increase glucose levels. If you consider using these, be mindful of your dietary management, especially if you are on a ketogenic diet.
Using Melatonin Wisely
I used to avoid melatonin during travels to adjust to new environments. However, I've come to realize that using melatonin occasionally for jet lag is acceptable and can significantly enhance sleep quality.
Bringing Balance to Exercise Routines
I neglected slow-paced training, which is crucial for overall fitness and endurance. I have now committed to incorporating weightlifting into my routine at least a few days a week.
Quality Over Quantity in Dairy Products
I have shifted focus towards high-quality dairy products. I prefer organic A2 milk and aged cheeses, which have proven beneficial for my overall health.
Conscious Eating During Stress
I realized that fasting on stressful days only exacerbated my fatigue. I now ensure that I provide my body with proper nutrition during these times.
Final Thoughts on Carbohydrate Management
I have had a tumultuous relationship with carbohydrates. Under stress, I found that carb consumption negatively impacted my blood glucose levels. Therefore, I only consume carbohydrates when I feel in control and calm.
Conclusion
These adjustments have significantly impacted my health journey, and I hope sharing my experiences helps you consider your own practices. Remember that what works for one may not work for another, so listen to your body and adjust accordingly.
