Start Eating THESE FOODS to Build Muscle, Melt Fat, & Fight CHRONIC DISEASE | Stan Efferding 1920
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- เผยแพร่เมื่อ 19 ก.ค. 2024
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00:00 Intro
00:48 The importance of compliance, protein, and developing good behaviors in your pursuit to build muscle and lose body fat.
21:50 How do I manage my hunger levels?
32:50 Addressing the carnivore diet and its faults.
41:51 Taking the victim mentality out of the obesity epidemic conversation.
48:25 Strength is never weakness; weakness is never strength.
50:20 His take on the creatine boom.
51:48 When diets/studies become politicized.
1:02:35 The value of having red meat in your diet.
1:04:58How the best diet/exercise is the one you will follow.
1:08:28 Is the strength training revolution here?
1:21:18 How has his training evolved in his 50s?
1:28:24 Why he believes in providing as much free content as possible to his community.
1:31:20 How has training played a role in making millions of dollars for him?
1:35:34 Vertical Kids Power Hour.
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Vertical Diet | By Stan Efferding
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Featured Guest/People Mentioned
Stan “Rhino” Efferding (@stanefferding) Instagram
Tom Bilyeu (@tombilyeu) Instagram
Matt Walker (@drmattwalker) Instagram
IFBB LEGEND FLEX WHEELER (officialflexwheeler) Instagram
Mark Bell (@marksmellybell) Instagram
Peter Attia (@peterattiamd) Instagram
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Melissa Urban | Whole30 (@melissau) Instagram
Dr. Pat Davidson
Layne Norton, Ph.D. (@biolayne) Instagram
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Eat like a king for breakfast, like a prince for lunch and like pauper for dinner..
I heard this quote like a 1000 times from my grandmother and I never took it seriously 😂
Maybe I should listen to my grandmother more often
Just when you think you have your diet dialed in, you find out it's more about sleep, stress, heavy lifting, walking, love, happiness, sunlight, laughter, the moon, the stars, what month it is, how far from the ocean and the equator you live, etc. etc....
❤
The percentage of people that watch and don’t hit the like button is insane. It’s a free way of saying thank you and pushing the content forward. 🤦🏽♂️
13:50 glad he said this, throughout my fitness journey I started eating the majority of my calories in the morning and the least at night. It happened naturally, I try to load on the protein in the morning and throughout the day so sometimes when I get home I'm not really in the mood to eat which was an adjustment because I use to fast all day and then binged during dinner. The switch has been positive for me.
Meeee too! Early high calories protein whole natural carbs and fats see my avatar 😊
Boiled potatoes 🥔💥💯 Cool them off to make them a resistant starch, then slice them up and air fry them🍟. Serve with a giant lean steak 🥩and a salad or veggies🥗🥦🥬🥒🥕. Take a 20 min walk after.
Stan is such an icon in this industry, kind, well spoken and educated AF!!! Love the show keep it up fellas!!!!!
I've never heard of Stan before. What an intelligent and empathic man. He knows the science but has the experience to pick out what is practical.
I’m 50 years old, but only a couple months into my health journey. Military injuries completely turned me off of exercise. However, now that I’m weight training, walking, and eating healthily, 90% of my decades old ailments have disappeared. Love the knowledge the hosts and guests provide. Thank you!
Thank you for your service. Don’t give up 💪🏻
🎉🎉🎉🎉🎉🎉😊 12:24 😢 12:25 😮l🎉
L
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12:56 12:56
"eat like a king for breakfast, a prince for lunch, and a pauper for dinner." great show!
It’s very easy to call it “woke” when it’s a place you never been or understand… you just don’t know what you don’t know… I grew in poverty and 100% it was that I was not educated and what I had available to us cheap…. We need to stop attacking people when they show empathy and take a minute to understand an area outside the norm. Later as I worked hard grew in my career , made more money, surrounded myself with a different class of people hired trainers was when I learned about health and fitness that I lost 130. This guest is the absolute best!!! Thank you for this amazing content!!! I’m def following him! 🎉
With all the free info out there now, there is no way you can say you can’t be educated. Maybe before social media, but no excuses at this point
The guy in red is an idiot and shouldn’t even be in the podcast. Literally adds nothing clever, just over confidently interrupts people with basic assertions. I despise the woke ideology, but people have been agreeing that it’s harder to eat quality food when you are poor for many, many years before woke politics broke onto the scene. Is it possible to eat healthily if you are poor, YES, but is it much harder to do that if you’re poor, also YES. That is the point…
That little tidbit at the end seeing kids of all ages just in the gym working out was just awesome. Another great episode guys!
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I have started eating Cottage Cheese some times called Whey or Curds with berries for breakfast. One Cup has about 28 grams protein and many other nutrients just to get a break from Eggs every morning. fast and easy
Always the most informative with the most knowledgeable guests! Every show is like a master class on fitness and nutrition!
Appreciate the realness and authenticity of y’all’s content. Deep diving into great topics. This was a Greta episode
Guys i love your interviews, you are so engaging and not afraid to disagree with your guests from time to time is great. Keep up the great work.
This was very inspiring to watch. Love you guys for always providing such good content and changing lives every day. You’re all amazing 🫶🏻
I love the content you guys put out! For the longest time I thought diet and exercise was black and white, but mind pump has taught me to see the intricacies in individual health. You have reignited my passion for fitness!
I’m presently in Italy on vacation and first thing I do as I wake up is look for your podcast. Thank you for all your information!
Love Stan! Could anyone else listen to him talk all day? His voice is so soothing. Makes the message easier to digest!! 😁
This interview was a long time coming .
Long overdue.
Glad it finally happened .
Stan just goes on with endless trivia and knowledge here.
Easily could have been 3hr episode 👏😁
Thanks guys for all the information! I'm starting up a new routine and diet today and I hope it can bring me alot of benefits. I've been training for about 4 years now mostly consistently until recently because of my joint soreness.
What I love about Mind Pump is that you guys are improving lifestyles as much as bodies 💪
Stan reminds me of stone cold Steve Austin
Ha. I was thinking Goldberg
Stan reminds me of stone cold but sounds like George Clooney
Definitely Goldberg
Stone cold stan austin
Kurt Angle
The fact that Stan even addressed class and low income areas or inability to afford these diets just makes him that much cooler in my opinion. It’s not access it’s what is affordable lol we’re not playing victims. If this other guy apparently grew up poor on food stamps he should know. Here’s an example let’s say you have a family of 7. All age ranges consumption is always high if food is around. on food stamps can’t afford enough meat can’t afford fresh fish and steaks or even enough chicken to feed everyone just to get enough micronutrients. So one host here said ( and it’s true ) most of the time the more unhealthy choice is more affordable and can serve more. With exception to rice and beans but still no one’s playing the victim. As a parent on food stamps etc would you spend enough to eat one good meal a week or multiple means to keep food in their stomach?? I’m just glad the two hosts here were being honest and clear and even brought it up. This “ poor to rich “ guy who apparently said his heart goes out to them is a fucking joke. He’s not in the low class anymore so let’s just say it’s excuses is him trying to fit in with his “ bro dog “ douche meathead privileged fucks “
Stan mentioned the Samoans and that was cool. Cause eduction is important and the same goes for a Native American background and those living in reservations that are wastelands don’t have the access to those so affordably.
Some people like Adam have a complex because they were poor and came out of it, so they just assume anyone who doesn't is lazy. People are people - if something is hard or less accessible, people are less likely to do it regardless of class. If circumstances make poor people less likely to achieve health than middle or upper class people, then it makes sense to look into those circumstances instead of just expecting poor people to be superhuman and all overcome barriers to health at higher rates than middle/upper class people do.
One of those podcasts where I turn it on thinking I won’t get much out of it and will probably skip, only to get sucked into the interesting material covered. Learned a lot today guys - keep’em coming!
Stan is a huuuuge landmark in the industry:he has sailed in all the seven seas of the game ( strength, power, hypertrophy, nutrition, supplementation, gear, Medical&Mental Health) from decades - lms-as my path( competing and not)- covering his length with success - as he is as man in his daily life -
Blessings to him and my felt thanks to him for all I’ve extracted as real values from his knowledge, all still spreading their power and energy on my healthy” iron life” and on the people I talk about him. Hi Rhino: all the best to you and your dearests from a huge fan from Italy 🇮🇹 ✨👏🏼👍🏻👊🏻
Such a great conversation!!So good to hear deep dive in nutrition,guys, thank you. Love Stan from his workshop in Moscow at Smirnov Praktikum
Thanks for always bringing the best guests. I've not heard of this guest before but what great insight he has into health and fitness
Look him up on youtube, you will learn a lot !
Stan is the fucking MAN! Everything he says is solid gold. I always come back to listen to conversations like these.
Thank you to all you who put this video together.
Love hearing practical and effective nutrition and weight loss advice from a smart strong dude.
You guys are Awesome. Thank you for bringing Stan on again. Always a great show when he is on.
Great point re marginalisation. Victimising doesn’t have the power of informing. I grew up in a single parent poor household and my mother and grandmother spent their precious money from cleaning jobs and benefits on porridge, potatoes, pasta, pulses and protein. The five P’s we called it. Every Saturday we’d get a chocolate bar or maybe fish and chips. I played rugby and weight trained and felt nourished and never that I was missing out. No victim status, just a wholesome attitude from two strong women with an inter generational understanding of nutrition. Great content boys.
THE RHINO! Stan helped me a ton with making dieting simple & fun. Mind pump helped me with making health & fitness awesome & fun. Both have changed my life for the better. So stoked!
yes they should team up, my favourite team!
In the late 90s, I lost 80 lbs eating mostly carbs and only 20g of fat. I didn't know anything about calories, vitamins or anything. I watched only fat grams, lived on dry potatoes with lemon, pretzels... anything I could find with low fat which was carbs. I lost a ton of weight BUT I didn't get healthy. I did keep it off but that's because I learned as I got older
First exposure to Stan in this episode already makes me want to dive deeper into his other work. His straight forward, I'm hearing a lot of what you guys talk about echoed and emphasized by him so I'm sure I'll enjoy. Another great episode guys, looking forward to the next.
Definitely dive deeper. He's a very smart guy who had also been there and done that, you won't regret it
I’m excited for your adventure into the world of Stan efferding. He says the same stuff. There’s a seminar he did in Iceland which is basically a speech he gives for clients that he charges for, but he put it up for free on TH-cam .. inside of it, he has nearly everything besides how to lift and what to lift but he most likely believes in the foundation of Mark Rippetoe’s starting strength, and then a lot of what you would need beyond that comes from some of the simple stuff that John Meadows expands on.
Good stuff
@@BrianDBacon I'll definitley have to check that out, thanks for the info! Have a good one 👍
Me too! Towards the end of the episode I found myself on his website. Going back to it to learn more.
I was going to post same thing - also seems super calm
I know I'm late to the party but I just listened to this episode very recently. I loved it, especially the end with the weight training for kids. As a kindergarten teacher, I decided years ago that I wanted to raise the next generation of meat heads, so I incorporated weight training and exercise into my curriculum (super simple to do with math and spelling). My students aren't actual meat heads, but they are a bunch of bros and bro-ettes who have found a love for fitness even years after being in my class. Obviously, exercise has been incredibly beneficial for their bodies but also for brain development. I could go on and on about this topic as I'm pretty jacked up on coffee, and the kids are at rest/recovery time, but thank you for this episode as I found it reaffirming. Keep doing what you guys are doing!
Been binge watching your show while on vacation in Greece while walking on the beach. Love the great information guys
Really liked the in-depth knowledge. I think what really shows through is that heavy barbell training also leans to a lower body fat range as well.
Great to hear this topic on food eating and the strength to stand up for what you believe. Really enjoying listening to you guys as I work out.
Great podcast, VERY informative. Thank you ALL for your input.
Stepping over $100 bills to pick up pennies! So good!
Always a good listen to the podcast while at the gym on my rest day, getting my mobility in before my clients get her for their session.
pumping my body and my mind 💪🏽
Gorgeous
Thank You for having Stan on. Much Appreciated.
Love your content! I work in the health industry and I can always rely on you guys for amazing information
This episode so informative for me. I’m 57 competed twice in the past. I’ve gained 20 pounds over the past couple years. I have been doing cardio 5x a week to try to get rid of it along with lifting. Going to back off now and lift heavier. TY!😊
Hi Lisa, May i ask what your training style is or program? We’re close in age and I’m looking to optimize (gain more muscle) with my training going forward. I’m not a competitor and never have, but follow a bodybuilding/hypertrophy approach. I’ve backed off in the cardio as well and lift heavy. I’ve always done splits but am considering full body. Appreciate your input.
59 I’m 😊
This was a very informative episode, Stan is the a wealth of knowledge, and Mind Pump guys asked the right questions.
Love listening to this guy talk. He's so knowledgeable and makes things easy to understand. Thank goodness lol
I love what you said Sal, that the average person should follow the tips and tricks that body builders use. That is exactly what I did over the last year in losing 25kg at 49 going from a couch potato to now putting on muscle. I knew I needed motivation and knowledge and researched much of what body builders do. I am a new person and now out of the Calorie deficit and into a muscle building phase. I don't often sit and watch a whole video by I did with this one. Thank you!
Hey, way to go!
Totally disagree. Body builder routines are suboptimal for people not on anabolic steroids
Stan is a stud. Great outlook on life. Well spoke. Gentle hearted. Good stuff.
THOROUGHLY enjoying this show! SO much great info!! Thank you ❤
I love listening to you all, feeling like I may be over training, would love to try a MAPS program form you guys! Just a veteran trying to feel healthy again
Justin's quips, Adam's devils advocate approach and Sal's broad view combine beautifully with the conversations with Stan. Thank you for helping shape perspective.
Adam's individualist argument is such hogwash. With his logic, we should dismantle all govt health agencies. Don't be a victim! Gov't shouldn't make things better for people that don't know better! Lets keep things the way they are instead of making them healthy across the board! Ooga ooga. Loved Stan - Adam should clearly remain silent. Contributing childish noise instead of valuable signal. Even Stan was annoyed by dude
it was insane hearing Stan's views on health and fitness because it mirrors so much of what you guys preach
As always, incredible content. Love your show, love you guys. Keep bringing "wealth of knowledge" 's on your show!
I’ve watched a lot of interviews with Stan and this was one of the best.
An ever true reminder that incremental improvements & reasonable goals are critical components of long-term success.
Always awesome seeing you guys together.
The elimination diet helped me find the things that made me feel like garbage. I went full caarnivore for a week and then added in pasta dishes and I learned that pasta kills me. Now eveytime I eat a pasta meal, I feel like garbage after for the next couple hours. It's insane how when you eliminate almost everything and then add back things individyually you can really focus on how certain foods affect you. It's funny how common sense it is but how easy it is to forget. But I find myself going full carnivore every 6 months or so just to reset and then add back things. I think if you understand how to use carnivore, it can be a really helpful tool to keep your diet dialed in.
Really liking the new edit at the beginning with the vertical banners for Justin, Sal, and Adam, and the pop ups for all your names and social media
This is awesome, thank you for all the insight and putting this together.
To add to the thoughts on the economics of eating better, timing is also a huge factor. Even knowing what we need to eat, it’s still faster to pick up fast food than heat frozen veggies, especially if you eat the fast food while driving. Perhaps we could agree that there are at least 3 key hindrances to eating well; understanding, money, and time.
I love what this man is doing for the kids. Top man!
This is my first time hearing Stan. A few months ago, I started walking after meals and focused on getting quality 7+ hours of sleep. This was addititive to atrenth training, and I saw the fat come off, hunger went down, and didn't lose strength. Great advice for the average person.
I'm an average person and I'm 5'9 at 114 so i need to gain weight so what about that am i average
I've been listening faithfully for a couple years now, and I'm still learning stuff! It's great to know I can get my pre-teen nephew into weightlifting/healthy living without causing problems.
Saturated fat isn’t a problem, especially on lower carb diets.
I feel completely blessed to have run across the Mind Pump podcast a few years ago.
Knowledge is everything!! Such a great show…as usual
One of the best episodes yet. Thanks guys.
just started following your channel and this was a very informative show. Your guest speaker, Stan, was absolutely amazing and so knowledgeable. I'm 58 years old and back at the gym after a long absence. Went from 210 to 175 in the last year and a half with a "Plant Base Diet" but now expanding my food groups to include more protein and a well-balanced lifestyle. It feels so great to be back at the gym and putting the muscle mass back on. Thank you, guys, for this informative show and keep up the great work.
you're giving a lot of honest information, taking the risk to offend a lot of people. Thanks for being real 😎
Man I learn soooo much watching this show!!! Love it!
Very good stuff, i love how you guys dont miss a thing. Well done. Great show.
Absolute legend and amazing interview!
I forget how sleep is so vital for muscle recovery. Thanks for the reminder to prioritise it 💪
Stan is super kind he gave my team and I some great advice!
Really interesting,informative,and entertaining discussion! Thanks!
I can feel Stan’s voice vibrate my soul
Great episode!! Love Stan Efferding . He is so knowledgeable and straight to the point. Puts things in layman's terms and is not afraid to adjust his views when needed. Such a great influence out there for both nutrition and exercise advice and an accomplished businessman. Love, love , love this episode!! Thank you so much guys !! 👍👏👏
This was a GREAT. Podcast. Thank you guys 🙌
extremely good conversation guys thanks alot!!!!!!!
We have a friend who is a good friend of his, got to meet him once so humble and nice!!!
Sal, thank you, my sister and I love your videos. Once I finish the Marine Corps Marathon, I plan to strength training and eat more protein. I sent your book to my sister in California.
Thanks for touching on things for those of us who have a hard time keeping weight on.
Stand have so much knowledge , n look so humble, I wish the world be like that
Great episode, you guys rock, thank you! I have no professional knowledge on exercise or training, my area is rehabilitation (OT) I have been learning about strengthening training and Neuro-rehab.
That is awesome!
Love Mind Pump Show its a great resource to watch/listen to while doing my daily activities for knowledge and tips on fitness
love Stan, very well balanced and humble and give out so much valuable information for free, thank you mind pump guys to bring a legend to show !
I agree with your opinion on Stan. However, the longevity part of the equation is still unknown.
@@patrickvanmeter2922 you are right, it took me time to understand whether autophagy is better or strength but since autophagy is far more complicated with lot of contradictions, i went for the strength route as it aligns more to my lifestyle and feel good and motivated
Thank you ❤ this info is priceless. So much confusion over the decades.
Great collab first collab changed my training and diet
This man's muscle definition blows my mind!
Stan is the man. Happy to see him on again. Love the stinger than Justin multiplier haha. Let’s see a lift off
I went to eating once a day to throw off my eating habits for a few months because I feel like the habits are what get me as an X smoker knowing breaking habits were the hardest for me, now I'm back to eating when ever. I'm on 1700 Cal to cut weight/along side 3 days of weight training {1 hour} with 3 days of cardio{1 hour} on opposite days, lost 80 pounds, and days like today I've been satiated with just 700 Cal. Had a great work out/ leg day, don't feel hungry still got to get in over 900 cal. So Ill just make a fat meal around 4/5 hours before bed to go to bed full and tired. 🤣 went from 265 pounds down to 185 this morning.
Justin rocking a Norma Jean shirt is the highlight of this episode for me
Stan I had bouts with high blood pressure in my late 20s at 6"4 ,205lbs . It took me expanding my knowledge on proper nutrition ,building muscle and a shitload of discipline. I DID NOT CUT OUT SALT ? I don't do overly processed salt however I understand needing salt for my body. I'm now 46 yrs old at 6"4 258 lbs putting a nice amount of muscle on my body, I can't guarantee anything however I can say that my health has improved drastically. Muscle is very protective !
One of my favs this episode👏🏼
Wonderful to see Stan cite Dr. Alan Flanagan. I've been asking you guys to have him on for months.
Ive gone from 343 in April of 2022. Now. 11/2022 I am 241. Through whole food and fasting. Now I think it’s time to up my protein and start weight lifting. Hard to figure out when and how to make that transition. Working on it.
Wow! Congrats on all of your progress so far!
5th episode in a row I listen to today ! Catching up. Best show to listen to while I work.
Nice, however how much you watch dose not matter if you don’t apply it. Not attacking you just saying. I’m also on episode 2 today.. keep up the great work
@@king-nick2023 agreed. Been using maps anabolic for a few months now. I’m down 35lbs. There’s so many “nuggets” of information that applies to where I’m at now in every episode and things to look forward to. Helps with my current laid out plan.
@@jonathansalgado9265 nice congratulations
Stan is the absolute goat thank you mind pump!
Stan truly is the man
The great thing is, Stan is an elite powerlifter/bodybuilder,yet he foesn't have "elitism" and truely tries to hrlp normal everyday people to be healthier. Bravo.
This is the battle I am at! I want to get in better shape but need to drop lbs! I have been starting slow with adding some movement (resistance training, walks) and what you always preach about adding protein and water. Helps me cut out the sweets. Great interview.
If I can do it, anyone can. In January I weighed 298 lbs. Down to 215 lbs. I started with diet changes such as quiting soda and increasing my protein intake and I cut sugar down to around 20 grams or less a day. Of course I have been running a calorie deficit of round 200 which I have to monitor and adjust as I go . Example: if I need 2000 cal to maintain my current weight and I want to be on a weight loss trend I will take in around 1800 calories. Factor in how many calories I burn in my daily activities makes the calculations a little more complicated but I think you get the idea. In other words if I on average burn 1000 calories and it take a daily intake of 2000 calories daily to maintain my current weight I can take in 2800 calories and be in a calorie deficit.
Over the last 15 weeks, I have been hitting the gym 4 days a week.
I cannot adequately describe with words how much my overall quality of life has improved.
I can say I'm in better shape now than I ever expected to be ever again.
All it took is an attitude adjustment.