🎯 Key points for quick navigation:

00:00:00 🏃‍♂️ Oatmeal for Longevity and Energy
- The importance of foods for longevity, athletic career sustainability, and everyday energy.
- Oatmeal as a staple: offers carbohydrates, satiation, affordability, and accessibility.
- Oatmeal fits different dietary habits and complements various protein options.
00:03:55 🥛 Whey Protein: Convenience and Nutrition
- Whey protein is fundamental in an athlete's diet and pairs well with oatmeal.
- Appreciated for its convenient, clean, and lean protein source.
- Discussion on whey protein's classification and powder preferences.
00:06:00 🥔 The Versatility of Potatoes
- Potatoes are reintroduced as a significant energy source for athletes.
- Highlighting the satiating quality of potatoes and their appropriate use in a diet.
- Insights on restaurant options emphasizing lower-calorie potato choices.
00:08:09 🍳 Whole Eggs: Balanced Nutrition
- Whole eggs provide a beneficial mix of protein and fat with valuable micronutrients.
- Importance of cooking methods in maintaining egg nutrition without added calories.
- Eggs help maintain energy levels and fullness, fitting well in longevity-focused meals.
00:10:07 🫐 Berries for Micronutrients and Fiber
- Berries, notably in frozen form, offer significant micronutrients and are cost-effective.
- They're low in calories but high in fiber, enhancing satiety.
- Berries are versatile and appealing for both taste and health benefits.
00:12:11 🍚 Rice as an Energy Source
- Rice is a calorie-dense but strategically important food for fueling and recovery.
- Preference for simple, steamed white rice as part of post-training meals.
- Discussion on rice quality and its effects on sensitivities.
00:14:42 🍗 Chicken for Lean Protein
- Chicken breasts preferred for controlled protein intake, crucial for active lifestyles.
- Nutrient profile of chicken matches dietary goals for longevity and satiety.
- Restaurant tips on managing calorie intake with chicken dishes.
00:18:56 🌱 Chickpeas and Gut Health
- Chickpeas and legumes offer fiber, aiding in digestion and promoting gut health.
- Their versatility in dishes like hummus and salads contributes to dietary fiber.
- Chickpeas align with diets of regions noted for longevity.
20:32 🍦 Greek Yogurt's Nutritional Role
- Greek yogurt as a core protein source, with benefits including probiotics and dietary versatility.
- Suitable dairy alternatives for those who can't tolerate milk.
- Availability and variety of yogurts globally, with an emphasis on Europe.
23:35 🥬 Cabbage for Longevity and Volume
- Cabbage as a frequently consumed vegetable adds fiber and volume to meals.
- Versatility in forms such as fermented, raw, or blended in smoothies.
- Importance of high-volume, low-calorie foods for maintaining body composition.
24:55 🍌 Convenient Fruits for Longevity
- Bananas and oranges as easy, zero-preparation fruits available in most stores.
- Emphasizing convenience foods that contribute positively to a diet.
- Accessibility and affordability compared to processed snacks.
26:28 🥩 Benefits of Lean Ground Beef
- Nutritional value of ground beef, including amino acids and connective tissue.
- Advantages of lean cuts, like higher protein content and less fat.
- Practicality and variety in meal preparation with lean ground beef.
28:59 🫒 Olive Oil as a Trusted Fat Source
- Olive oil as a primary fat source for energy and lean body composition.
- Questioning the need for additional fats and focusing on balanced intake.
- Reflection on past misconceptions about overconsumption of fats.
31:54 🥑 Avocado's Unique Appeal
- Avocado praised for its texture, fat content, and fiber.
- Includes considerations for a lifelong diet and sustainability.
- Balanced, unprocessed, and cost-effective food choices for health-conscious eating.

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The essential foods that keep me physically and mentally on top:

Greek yoghurt
Sardines
Salmon
Ribeye steak
Free range eggs
Avocado
Asparagus
Artichoke
Rocket
Low carb berries (raspberries mainly)
Mushrooms (all types)
Garlic
Dark chocolate

Supplements:

Electrolytes
NAC
Organic turmeric with ginger and black pepper
Magnesium complex
Lipotrophic factors
Vitamin D
Pro bio cultures

More and more I’m seeing that, all you have to do is eat “real” food and stay active/exercise and you are good!

Marcus Filly is so refreshing with his non-low carb space. He has helped me so much.

Keep bringing this guy on! So relatable

*key remark - active lifestyle. As long as you're active, oatmeal is a great option.

I've always avoided oatmeal, but my dad is in his 90s and he's eaten oatmeal with blueberries and walnuts every day for as far back as he can remember. He still goes to the gym every day as well.

Excellent INFO as always Thomas
Keep'em coming
👍👍👍👍👍💪💪💪💪💪

I love Marcus Filly, his diet and training approach is always top level 💪🏼

### Key Takeaways: 15 Foods to Eat to Get Under 8% Body Fat (and Stay Lean Forever) – Marcus Filly’s Daily Diet

In this comprehensive breakdown, Marcus Filly discusses his top 15 go-to foods that help him maintain a lean physique while supporting longevity and athletic performance. His focus on whole, minimally processed foods serves as a roadmap for anyone looking to stay lean, healthy, and perform at their best. Below are the key takeaways from his dietary choices:

### 1. *Oatmeal*
Oatmeal is a foundational food in Filly’s diet. It provides slow-digesting carbohydrates that fuel his workouts and help keep him full. Filly appreciates oatmeal's affordability, accessibility, and its ability to pair well with protein-rich foods like whey protein. It's a staple that offers long-lasting energy.

### 2. *Whey Protein*
Whey protein is Filly’s go-to protein source. As a highly digestible and complete protein, it aids in muscle recovery and growth, which are essential for athletes. He emphasizes its convenience and refers to it as an “ultra-processed whole food,” underlining its importance as a reliable protein source throughout the day.

### 3. *Potatoes (Sweet, Red, and White)*
Potatoes provide clean carbohydrates that fuel Filly’s training. After transitioning from a low-carb diet, he found that incorporating potatoes gave him sustained energy and improved performance. They are filling, versatile, and provide key nutrients, making them a staple in his diet.

### 4. *Whole Eggs*
Whole eggs deliver a complete package of protein and healthy fats. Filly highlights the benefits of eating the yolk for its micronutrients and satiety factor. Whether boiled, scrambled, or poached, eggs are a versatile protein source that also offer important vitamins and minerals.

### 5. *Berries*
Berries, particularly frozen varieties, offer an affordable and nutrient-dense source of fiber and antioxidants. Filly consumes a large portion daily, mixing them with yogurt or oatmeal. Berries are low in calories and carbohydrates but rich in fiber, making them an ideal choice for maintaining a lean body composition.

### 6. *Rice*
Rice, particularly white rice, is a preferred carbohydrate for Filly post-workout. It’s easy to digest, helps replenish glycogen stores, and supports recovery. Rice is also versatile and a staple in many athletes' diets due to its simplicity and compatibility with protein-rich foods like chicken.

### 7. *Chicken (Breast and Thighs)*
Chicken breast, being lean and high in protein, is Filly’s choice when he wants a low-fat, high-protein meal. It’s a staple in bodybuilding circles for a reason—it's easy to prepare, calorie-controlled, and provides essential amino acids without excess fats.

### 8. *Chickpeas*
Chickpeas and other legumes offer a plant-based source of protein and fiber, promoting gut health. Filly incorporates chickpeas into salads or as hummus, highlighting their versatility and their ability to support digestion through their high fiber content.

### 9. *Greek Yogurt*
Greek yogurt provides a high-protein, probiotic-rich food option. Whether full-fat or non-fat, it supports gut health and provides an accessible source of dairy-based protein. Greek yogurt’s versatility and rich nutrient profile make it a staple in Filly’s daily routine.

### 10. *Cabbage (Fermented and Fresh)*
Cabbage, both fresh and fermented (like sauerkraut or kimchi), adds fiber and bulk to meals without many calories. Filly emphasizes cabbage’s role in satiety and gut health, often adding it to salads or stir-fries for extra volume and micronutrients.

### 11. *Bananas and Oranges*
Bananas and oranges are Filly’s go-to “grab-and-go” fruits. These fruits are convenient, affordable, and widely available, making them easy choices for quick snacks. They offer essential vitamins, potassium, and natural carbohydrates, which are key for energy throughout the day.

### 12. *Lean Ground Beef*
Lean ground beef, particularly 93% or 96% lean, provides a high-protein, low-fat option in Filly’s diet. It delivers a full spectrum of amino acids and connective tissue that support muscle repair and overall health. Ground beef’s versatility makes it a regular feature in his meals.

### 13. *Olive Oil*
Olive oil is Filly’s preferred fat source due to its known health benefits, particularly for cardiovascular health. He adds it sparingly, noting that while fat is important, it's essential to control fat intake to maintain a lean physique. Olive oil is rich in healthy monounsaturated fats that support long-term health.

### 14. *Avocado*
Avocados are a unique food that combines healthy fats with fiber. Filly enjoys the texture and satiating qualities of avocados, and their ability to provide lasting energy without excessive calories. Their versatility allows them to fit into various meals, making them a valued addition to his diet.

### 15. *Longevity Through Nutrition*
The core theme running through Filly’s list of 15 foods is longevity. He believes that maintaining a lean physique, supported by whole, nutrient-dense foods, is essential for long-term health and athletic performance. Each food is carefully chosen for its ability to fuel his lifestyle while also keeping calories and fat intake in check.

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### Conclusion

Marcus Filly’s approach to nutrition reflects a deep understanding of how food fuels both athletic performance and long-term health. His 15 essential foods are carefully selected for their nutrient density, convenience, and ability to promote a lean, active body. By focusing on whole, minimally processed foods, Filly ensures that his diet is sustainable, affordable, and versatile. His dietary philosophy not only supports fat loss but also aligns with the broader goal of longevity, proving that a diet rich in real, nutrient-dense foods is the key to staying lean and healthy for life.

Filly’s approach serves as a practical guide for anyone looking to improve their diet, optimize performance, and enhance overall well-being. His message is clear: longevity and fat loss are interconnected, and by making smart food choices, you can achieve both without sacrificing taste or satisfaction.

The carnivore dudes attacking oats so much but oatmeal is my thing for years now. Carnivore dudes are attacking so much good food at the moment.

Excellent video, thank you!

My breakfast starts with a bowl of steel cut oats with an egg blended in as i cook it. Splash of sugar free maple syrup and a milk of your choice to cool it off. Easy, filling and good source of protein.

Great video thank you both!! ❤

Two of my faves! Excellent list! 💪

great list

Tiny bowl mashed potaoes...add bacon....cheese yum

I like this guy, his diet philosophy is very much like my own. Just real whole foods that work for YOU based on YOUR lifestyle.

Organic slow cook oats are boss! teamed with blueberries, goji berries, chia & flax seeds, crushhed pecans or walnuts. All mixed in with some cacao powder and a couple of scoops of coconut yogurt dolloped on top ! Yum 🤑

You both are wonderful