In this episode of the Optispan Podcast, Matt is joined by health and fitness expert Thomas Delauer for a candid conversation about how his perspectives on nutrition, training, recovery, and personal growth have evolved over the years. Thomas reflects on how letting go of rigid thinking and embracing nuance has shaped both his content and personal health philosophy. He discusses his early years in the low-carb echo chamber and how he's since re-evaluated prior stances—especially around insulin, carbohydrates, and fructose—while still maintaining a low-carb baseline that works for him.

Thomas walks through his current approach to nutrition, which includes fasted training, intuitive eating windows, and a high-protein, whole-foods-based diet. He details his typical daily intake, how he tailors macronutrients based on training goals, and why he no longer demonizes carbs or fruit in healthy individuals. He also emphasizes the psychological benefits of dietary flexibility and the importance of sharing dinner with family, underscoring the emotional dimension of nutrition and routine.

On the training front, Thomas shares how becoming a parent reshaped his workout style—from structured lifting and cardio to more hybrid, functional sessions that prioritize metabolic conditioning. He outlines a weekly training split that includes CrossFit-inspired circuits, dedicated strength days, and light zone 2 cardio. He also talks about overtraining, CNS fatigue, and learning to trust body signals over data from wearables, though he still uses devices like WHOOP, Oura, and Garmin to guide—but not dictate—recovery decisions.

The episode also dives into Thomas's evolving views on sleep and emotional well-being. He shares the concept of “sleep divorce” as a game-changing strategy for optimizing rest and describes his supplement stack for better sleep quality. Most impactful, however, has been his focus on emotional health, solitude, and psychedelic-assisted therapy as tools to improve recovery and daily energy. He encourages others to explore self-awareness, intentional presence, and emotional connection as vital components of overall longevity.

Wrapping up, Matt and Thomas touch on peptides, the risks and rewards of experimenting with compounds like BPC-157, CJC/Ipamorelin, and creatine, and the need for personalized, monitored approaches to supplementation. Throughout the episode, Thomas reinforces the message that sustainability, flexibility, and curiosity—not perfection—are the real keys to long-term health.