Stan Efferding is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition. Stan holds the title as the World's Strongest Bodybuilder. Stan studied Exercise Science at the University of Oregon and has been training high school, Collegiate, and Professional athletes for over 25 years. Stan conducts seminars all over the country for various sports and nutrition and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine and Power Magazine. He is also author of the book The Vertical Diet: A Simple, Sensible, and Sustainable Lifestyle Plan to Improve Body Composition for Optimal Health and Performance.
What you'll learn from this episode:
Three approaches to calorie restriction, and why Stan is a fan of reducing overall calories,with an emphasis on fiber and protein for satiety, while focusing on key nutrients like potassium that aid in performance—with the caveat that you should do the form of restriction that is least restrictive to you personally.
The risks of overtraining, including low testosterone levels, low thyroid, and anemia—and how Stan works with his clients to mitigate these negative effects with training and dietary interventions.
Why 10 minute walks three times a day are more effective than one 30 minute walk, and why this is all the cardio you need!
Stan’s tips for building muscle, including being cautious of junk volume, ensuring you’re resting enough between sets, and having adequate protein intake.
Stan’s answers to listener questions, a hot take on stretching, and surprising stats on injury recovery.
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Resources from this episode:
The Vertical Diet: A Simple, Sensible, and Sustainable Lifestyle Plan to Improve Body Composition for Optimal Health and Performance by Stan Efferding | Amazon
What is Keto Flu? | Harvard Health
A Satiety Index of Common Foods | PMC
Weight Loss with Insulin Resistance: Links, Diet Tips, and Strategies | Medcal News Today
Dexa (DXA) Scans | Body Fat Testing | DexaFit
Dr. Shawn Baker MD - Carnivore Diet | Website
Dietary Fiber Is Good for You, except When It’s Not | Science Daily
Powerlifting vs. Bodybuilding: Differences, Pros, and Cons | Healthline
FODMAP Diet: What You Need to Know | Johns Hopkins Medicine
Dirty Bulking: Effectiveness, Downsides, and More | Healthline
Exercise and Testosterone Levels | WebMD
The French Paradox: Lessons for Other Countries | PMC
PCSK9 Inhibitors for Prevention of Cardiovascular Disease | Cochrane
Effect of Cutting Down on the Saturated Fat We Eat on Our Risk of Heart Disease | Cochrane
Familial Hypercholesterolemia | CDC
Debate: Seed Oils & Heart Disease - with Tucker Goodrich & Matthew Nagra, ND | The Proof
Avoid Seed Oils | Weston A Price Foundation
Just 2 Minutes of Walking after Eating Can Help Blood Sugar, Study Says | CNN
Non-exercise Activity Thermogenesis (Neat) | PMC
The 10-Minute Workout, Times Three | New York Times
Varicocele: Causes, Symptoms, and Diagnosis | Healthline
Science and Development of Muscle Hypertrophy by Brad Schoenfeld | Amazon
Pain in training: What do? | Barbell Medicine
Explain Pain by Dr. David Butler and G. Lorimer Moseley | Amazon
Setting The Record Straight on Saturated Fats | Biolayne
Dunning–Kruger Effect | Wikipedia
How Paradise Islands Became the World’s Fattest Place | CNN
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