Modern Wisdom – #682 – Stan Efferding – Do This To Build Muscle, Burn Fat & Get Healthy

Intro

In this episode of the “Modern Wisdom” podcast, host Chris Williamson interviews Stan Efferding, a professional bodybuilder, powerlifter, entrepreneur, author, and nutrition expert. Stan shares his biggest lessons on building muscle, burning fat, and getting healthy.

Main Takeaways

The Vertical Diet Principles

• The three core principles of the vertical diet are to eat nutrient-dense foods, maintain a healthy gut, and manage stress.
• Red meat can be healthy for you, as it contains essential nutrients like iron and protein.
• Seed oils, when consumed as part of ultra-processed foods, can cause an inflammatory response and increase the risk of cardiovascular disease.
• The speaker promotes his trademarked meal, the Monster Mash, which includes ground beef or bison, white rice, bone broth, peppers, spinach, and scrambled eggs.

Weight Loss and Dieting

• The main cause of the obesity epidemic is consuming more calories than we used to, with the majority coming from hyper palatable ultra-processed foods.
• The solution to obesity is simple but not easy: move more and eat less.
• Calories in, calories out oversimplifies weight gain as hyper-palatable foods are engineered for overeating.
• Genetic predisposition, hunger signaling, and non-exercise activity thermogenesis contribute to weight gain.
• Specific diet plans can be helpful, but they should be adjusted based on individual feedback.

Nutrition and Muscle Building

• To gain weight, you need to be in a calorie surplus, and to lose weight, you need to be in a calorie deficit.
• Protein is the most important macro for building and retaining muscle.
• Carbohydrates are important for anaerobic performance, and a balanced diet is recommended for optimal performance.
• Eating protein first in a meal leads to fewer fluctuations in blood sugar post-meal.
• The overall dietary pattern matters more than individual foods.

Health and Lifestyle Factors

• Walking for 10 minutes after meals can lead to significant health benefits, including improved digestion and blood sugar control.
• Sleep affects weight loss, insufficient sleep increases hunger and compromises insulin sensitivity.
• Exercise and movement are critical for avoiding pain, improving performance, and overall health.
• Compliance and consistency are key to successful diets and training programs.

Summary

The Vertical Diet and Nutrition

Stan Efferding emphasizes the importance of nutrient-dense foods, maintaining a healthy gut, and managing stress as the core principles of the vertical diet. He highlights the benefits of including red meat in the diet, while cautioning against consuming seed oils as part of ultra-processed foods. Stan promotes his trademarked meal, the Monster Mash, which provides a balanced combination of protein, carbs, and vegetables.

Understanding Weight Loss and Dieting

The obesity epidemic is primarily caused by consuming more calories, especially from hyper-palatable ultra-processed foods. Stan advocates for a simple solution to obesity: moving more and eating less. He explains that weight gain is influenced by various factors such as genetics, hunger signaling, and non-exercise activity thermogenesis. Stan highlights the importance of personalized diet plans and considers the overall dietary pattern rather than demonizing specific foods.

Nutrition Strategies for Muscle Building

Stan emphasizes the importance of being in a calorie surplus to gain weight and in a calorie deficit to lose weight. He highlights the significance of protein for building and retaining muscle, while recommending a balanced diet with adequate carbohydrates for optimal performance. Stan suggests eating protein first in a meal to stabilize blood sugar levels. He emphasizes that the overall dietary pattern is more important than focusing on individual foods.

Health and Lifestyle Factors

Stan discusses the benefits of walking for 10 minutes after meals, including improved digestion and blood sugar control. He emphasizes the impact of sleep on weight loss and overall health, highlighting the negative effects of insufficient sleep on hunger and insulin sensitivity. Stan emphasizes the importance of exercise and movement for pain management, performance, and overall health. He stresses the importance of compliance and consistency in achieving successful diets and training programs.

Conclusion

Stan Efferding shares valuable insights on nutrition, weight loss, muscle building, and overall health. He emphasizes the importance of nutrient-dense foods, personalized diet plans, and consistent compliance. Stan’s approach focuses on sustainable lifestyle changes rather than quick-fix solutions. By implementing his principles, listeners can make informed choices to build muscle, burn fat, and improve their overall health.