Legendary powerlifter and IFBB Pro bodybuilder Stan Efferding is also one of the most thoughtful practitioners of evidence based nutrition and training. Stan joins for a pure masterclass in:

-Why we have an obesity and metabolic health crisis

-How much of the benefit of healthy lifestyle is directly attributable to fat loss

-Why the classic “eat less/move more” advice is truthful but not helpful

-What is Stan’s Vertical Diet and how has it helped his clients become healthier

-Why diets fail?

-The role of food environments

-Sorting the facts from the fiction about Blue Zones

-The power of walking after meals

-Notes on better sleep

-LDL cholesterol risks

-And a ton more wisdom that will help you

01:30 The Obesity and Metabolic Health Crisis

04:47 The Role of Ultra-Processed Foods

05:18 The Impact of Appetite Hormones

22:34 The Vertical Diet: A Comprehensive Approach

30:23 Understanding FODMAPs and Dietary Sensitivities

35:17 Debunking Diet Myths and Misconceptions

46:45 Questioning Longevity Studies

47:41 Healthy User Bias in Meat Consumption

48:28 Processed Meat and Cancer Risk

50:39 Alcohol and Health Myths

51:47 Mediterranean Diet and Lifestyle

53:11 Vertical Diet: Bulking vs. Cutting

58:33 Appetite Regulation and Food Swaps

01:08:20 Meal Prep and Dietary Adherence

01:17:08 Exercise and Sustainable Fitness

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