Jul 30, 2021
To watch this episode, please
Listeners can find Stan
Efferding at his website Stanefferding.com, and on Instagram @stanefferding and on YouTube @stanefferding
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
lifted in competition. Stan holds the title of the World's
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,
nutrition, and training techniques. He has appeared in many
magazines and writes for Muscular Development, Flex Magazine, and
Power Magazine. Stan is also a successful Entrepreneur having built
three different start-up businesses into multi-million dollar
In this episode, Stan and I talk about the top 10 things
everyone should be doing to optimize fitness and health,
incorporating habits around existing routines, weight management,
supplement recommendations that are hard to get from food, and much
“The best diet is the one
that you’ll follow. And the best exercise is the one that you’ll
- Stan’s recommendations for how to optimize your
- The general rule of thumb for the amount of
protein intake needed as you age
- Benefits of daily 10 minute walks
- Critical components to short and long term
success within a diet phase
- Two supplements to consider implementing into
your diet that is hard to get from food
- [0:00] Welcome back to MetFlex and Chill! Today
we are welcoming repeat guest Stan Efferding @stanefferding
Episode 59: Achieving Optimal
Health with Stan Efferding
- [1:30] Stan gives a brief intro and bio about
himself and his journey
The Vertical Diet
- [3:30] Today’s main topic is how to stay fit
- [6:00] “The best diet is the one that you’ll follow.
And the best exercise is the one that you’ll do.”
- [8:00] “Compliance is the Science.”
- [9:00] First component to staying fit over
50: sleep optimization
- [13:30] Question: Can you chat in terms of
weight management after 50 and what you've seen to work for your
clients and yourself?
- [13:30] Second component to stay fit over 50:
- [17:30] Question: Can you speak to general
movement and your experience with
NEAT and if it increases or decreases after
- [19:30] The value of NEAT and being cautious of
overexercising to not cause excess hunger
- [21:00] Question:
Can you speak to the importance of
protein as we age?
- [24:30] Question: Can you chat about the
misconceptions and misunderstandings around red meat?
- [32:30] Question: What is the importance of
strength training especially when it comes to aging?
- [35:30] Question: How many times a week would
you say is optimal for training?
- [38:30] “If you're trying to create a habit, attach it
to a behavior that you already do. Everybody eats every day -so now
we just attach a 10 minute walk to every meal.”
- [42:30] Question: In terms of
insulin resistance and
type two diabetes, can you speak to the blood sugar issues in the
population over 50 and your tips to help regulate that?
- [50:00] Research implies that 7% of your body
weight is the average amount of weight to lose to help resolve
- [52:30] Increasing protein can help with
managing blood sugars
- [53:00] Question: Can you chat about the blood
pressure management tips you recommend?
- [54:30] Question: What is the overall
importance of hydration and electrolytes?
- [1:01:30] Sodium benefits for blood flow and
training in the gym
- [1:02:00] Question: What blood tests do you
- [1:02:00] For a full list of blood test
recommendations, check out www.stanefferding.com, scroll down and click on blood
- [1:06:30] Digestive distress
A low fodmap
approach to diagnosing your digestion issues
- [1:10:30] Question: Should rice be part of the
protocol for those who want to lose weight?
- [1:11:00] Question: The effects on muscle
growth from pre workout stimulant use?
- [1:11:00] “If you're not continuously taking your body
somewhere it hasn't been before you're gonna stop
- [1:12:30] Question: Is there a nutritional
difference in the different kinds of salts that you
The Bad Food Bible: How and Why to Eat Sinfully
- [1:15:00] Question: What are the essential
supplements we need to take that we don't get from
- [1:16:00] Question: What are the foods required
for calcium to meet daily 1000 milligram requirements for the body
in the vertical diet?
- [1:17:30] Question: Favorite ways to bring up a
- [1:18:30] Question: How many grams of fiber
from non irritating sources per 1000 calories should we aim to
ingest for colon health?
- [1:19:30] Question: What is a good resting
heart rate zone? And how do we get there?
- [1:20:30] Question: Should natural athletes
stop bulking and cutting cycles once they are near their natural
limit, and just be happy with maintaining while building strength
- [1:22:00] Learn more about Stan by checking out
his Instagram @stanefferding or his latest book The Vertical Diet and
Stan Efferding KOMPLETTES Seminar in THOR's Power
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Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist,
Strength and Conditioning Specialist, and Author of the
best-selling book, 21-Day Ketogenic Diet Weight Loss
Challenge. She received
her Master’s Degree in Nutrition & Exercise Physiology from James
Madison University and Bachelor’s Degree in Sports Medicine from
the University of Miami.
Rachel helps her clients
transform their lives by starting with the physical (body),
realizing the power of the mental (mindset), and ultimately gaining
massive confidence that bleeds into every aspect of their lives
(family, relationships, work, etc.).