Mediterranean Fasting
Meal Plan

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A simple, structured plan that blends the heart-healthy principles of the Mediterranean diet with the proven benefits of intermittent fasting. This guide gives you day-by-day meals, fasting and non-fasting schedules...

'Real Person' Keto
Meal Plan

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This free “Real Person” Keto Meal Plan is about keeping it simple with real, clean meals in a printable guide without overthinking it. You'll receive a video where I walk you through the “why” behind the plan.

How to Build Muscle Without Gaining Fat

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This free 3-page guide breaks down the key principles of flexible caloric intake, muscle-building hierarchy, and nutrient timing—so you can fuel growth efficiently without excess weight. Get the step-by-step checklist to apply these principles to your daily routine.

THOMAS DELAUER

Breaking down the Science

Celebrity Trainer + Health Author

IRONMAN MAGAZINE

Thomas DeLauer has not only been recognized on the cover of Ironman Magazine but is a noted writer for the major fitness publication. His columns are focused primarily on optimizing all aspects of your life via health as a platform.

muscle and performance MAGAZINE

As a cover model for Muscle and Performance magazine, Thomas DeLauer has been displayed as an expert on human performance as it pertains to workouts, proper supplementation, and even academic pursuits like seminararbeit schreiben lassen. Muscle and Performance has partnered with Vitamin Shoppe stores across the globe and have collaboratively featured Thomas in virtually every Vitamin Shoppe store.

natural muscle MAGAZINE

Being noted for his balance of work, fitness, and home life, Thomas has been the cover model for Natural Muscle Magazine, with the well-known cover image featuring Thomas and his dogs. Thomas was recognized by Natural Muscle as someone who juggled the work, life, and home balance while achieving optimal performance in all three. Thomas now writes a monthly column for Natural Muscle Magazine as well, predicated on that same balance.

FITNESSRX MAGAZINE

Ranging from diet to life balance, Thomas DeLauer is a regular contributor to FitnessRX For Men.This publication is specifically dedicated to men that are working on becoming the best versions of themselves in health and in home life.

MUSCLE AND FITNESS MAGAZINE

Muscle and Fitness Magazine is arguably the largest fitness publication in print today and has featured Thomas in multiple issues. When it comes to fitness knowledge and expertise, Thomas not only excels in magazines but also offers valuable insights on topics like bachelorarbeit schreiben lassen kosten. He continues to provide content and expert opinions within the publication.

natural muscle MAGAZINE

Being noted for his balance of work, fitness, and home life, Thomas has been the cover model for Natural Muscle Magazine, with the well-known cover image featuring Thomas and his dogs. Thomas was recognized by Natural Muscle as someone who juggled the work, life, and home balance while achieving optimal performance in all three. Thomas now writes a monthly column for Natural Muscle Magazine as well, predicated on that same balance.

how can THOMAS help you

Video Production /

Guest Speaker

Custom Plans /

Podcast /

Free Resources

YouTube /

custom
services

Two Custom Plan Options

custom
plans

Two Custom Plan Options

NUTRITION + FITNESS

Fully customized nutrition plan tailored to your goals
Personalized meal options and optimal meal timing
Stress-responsive nutrition strategies
Targeted supplement recommendations
2x email follow-ups with Thomas to refine and optimize your plan

Nutrition + Supplement
Custom Tailored Plan

OPTION 1

OPTION 2

Everything in Option 1, plus:
A fully personalized workout program to complement your nutrition
Training tailored to your fitness level, goals, and lifestyle
Seamless integration of strength training, functional movement, and cardio
Designed for maximum fat loss and performance

Nutrition, Supplement + Workout
Custom Tailored Plan

TESTIMONIALS

"I saw significant change in my body within a month of working with Thomas and he changed the way I look at food for the rest of my life...

- Ross Butler | Actor on Netflix’s 13 reasons why

"I cut 25 lbs while gaining good lean muscle and PR’d my ironman race by 1 hour and 15 minutes!

- SCOTT GOSHORN | beverly hills real estate agent

Limited Availability!

ready
for a
plan?

Thomas DeLauer has built a loyal, engaged audience by delivering science-backed content people trust. Unlike standard influencer collaborations, Thomas offers selective partnerships and full-scale video production, creating professional, high-impact content designed for your brand—not just his channels.

Looking to collaborate with a trusted voice in health and performance?

A Trusted Expert with High-Quality Production

Video Production and Brand Partnerships

Tap any brand to claim your exclusive offer.

LISTEN

Guest Speaking and Corporate Events

thomas LIVE

Book Thomas to deliver a message they’ll trust
with both real science and lived experience.

WATCH

Videos and Podcast Episodes

YOUTUBE

Learn what actually works through content and interviews
built to inform, challenge, and motivate.

download

Tools, Guides, and Meal Plans

free resources

Take the guesswork out of your health with practical,
science-based resources you can start using today.

MORE ABOUT THOMAS

What started as my own transformation became a mission: to help people cut through the noise, understand their bodies, and take back control of their health—without falling into extremes or fads. Over time, I built an audience of over 6 million by doing just that.

I believe peak performance isn’t just for athletes—it’s for parents, leaders, creatives, and anyone who wants to show up fully in their life. Through speaking, coaching, and content, I’ve been able to impact teams at places like Google and Apple. But my goal has never changed: equip people with science-backed tools that create real, lasting change.

If you're looking for someone who blends experience, data, and presence—someone who can shift a room and challenge how people think about their health, this is the work I’m built for.

about Thomas

tell me more

I’m a former 280-pound corporate executive who traded burnout for biology. I know firsthand what it feels like to be out of alignment—in your health, your mindset, and your purpose. That’s what makes this work personal.

after

before

How to Build Muscle

This free 3-page guide breaks down the key principles of flexible caloric intake, muscle-building hierarchy, and nutrient timing—so you can fuel growth efficiently without excess weight. Get the step-by-step checklist and practical strategies to apply these principles to your daily routine.

Rotating SVG Icon

FREE
RESOURCES

Without Gaining Fat

The New Mediterranean Diet Cookbook

The Optimal Keto-Friendly Diet that Burns Fat, Promotes Longevity, and Prevents Chronic Disease

Intermittent Fasting
Made Easy

Next-level Hacks to Supercharge Fat Loss, Boost Energy, and Build Muscle

Intermittent Fasting
Made Easy

Next-level Hacks to Supercharge Fat Loss, Boost Energy, and Build Muscle

The New Mediterranean Diet Cookbook

The Optimal Keto-Friendly Diet that Burns Fat, Promotes Longevity, and Prevents Chronic Disease

eat. fast. thrive.

the latest books

4 week
real food meal plan

thomas delauer

4 Week Real Food

I've crafted this 4 week meal plan to show you the ropes of eating real food with no processed junk. Follow the easy plan for fat loss, satiety, increased mental clarity WITHOUT dieting.

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FREE
RESOURCES