Do This To Build Muscle, Burn Fat & Get Healthy - Stan Efferding (4K) | Modern Wisdom 682

Added: Sep 19, 2023

Efferding emphasizes that the main cause of the obesity epidemic is consuming more calories than we used to 50 years ago. He explains that the majority of these excess calories come from hyperpalatable ultra-processed foods, which interfere with our ability to feel satiated. This leads to overeating and difficulty in controlling our food intake.

While Efferding acknowledges that the concept of "calories in, calories out" is often criticized, he believes that it is at the core of weight gain and weight loss. However, he also acknowledges that the equation is more complex than simply reducing calories and increasing exercise. Factors such as genetics, hunger signaling, and non-exercise activity thermogenesis also play a role in weight management.

Efferding discusses the emotional charge surrounding discussions about calories and diet. He believes that people often want to find a single source to blame for the obesity epidemic, which leads to the demonization of certain foods or macronutrients. He also notes that blaming individuals for their weight struggles without considering other factors is unfair and oversimplifies the issue.

The conversation then shifts to the role of seed oils in the diet. Efferding explains that while there is a correlation between seed oil consumption and obesity, the research does not support the idea that seed oils cause inflammation in their natural form. However, reheating seed oils, such as in fast food cooking processes, can lead to inflammation and increased cardiovascular disease risk.

Efferding shares his personal experience of having an adverse reaction to seed oils, causing gastrointestinal distress. He acknowledges that this is an individual response and that there is no research to support the idea that seed oils are universally harmful.

The discussion then moves on to the importance of the formative years in shaping our food preferences. Efferding explains that children are naturally drawn to foods that taste good, and those with obese parents are more likely to gain weight at an early age. He emphasizes the need to address obesity prevention from an early age.

Efferding also touches on the four horsemen of the diet apocalypse, with seed oils being one of them. He explains that while seed oils are not inherently harmful, their excessive consumption in processed foods can contribute to health issues.

The conversation then delves into Efferding's approach to nutrition, known as the Vertical Diet. He explains that the Vertical Diet is a comprehensive approach that covers nutrition, digestion, sleep, hydration, blood testing, and more. Efferding emphasizes the importance of individualization and tailoring the diet to each person's goals, preferences, and health markers.

Efferding outlines the principles of the Vertical Diet, which include focusing on calories, macronutrients (with protein being the most important), and a variety of protein sources. He recommends including red meat, salmon, dairy, eggs, and high-potassium carbohydrates like potatoes and fruits in the diet. He also emphasizes the importance of overall dietary patterns rather than individual foods.

The conversation continues with a discussion on the benefits and limitations of intermittent fasting. Efferding explains that while intermittent fasting can be a healthy diet plan for some individuals, there is no evidence to support the claims of special autophagy benefits or reduced mTOR signaling. He emphasizes that weight loss is the primary goal, and different diet approaches can achieve this as long as a calorie deficit is maintained.

Efferding mentions a weight control registry that has tracked successful dieters over the years. He highlights some common factors among these individuals, such as having a plan, increasing activity levels (with walking being the most common activity), eating breakfast regularly, and weighing themselves regularly. He also emphasizes the importance of meal prepping, as it helps individuals stick to their diet plans and avoid overeating or making unhealthy food choices.

The conversation then shifts to the failure of diets in general. Efferding explains that diets often fail because people stop adhering to them and revert to their old habits. He believes that hunger is a major factor in this, as people tend to overconsume ultra-processed, hyperpalatable foods. He suggests that the obesity crisis is not being solved because the focus is on arguing about the best diet, rather than addressing the root cause, which is the accessibility and affordability of these unhealthy foods.

When discussing the Blue Zone studies, Efferding points out some limitations, such as the lack of verifiable birth certificates and the focus on diet rather than overall lifestyle. However, he agrees with the general principles of the Blue Zones, which include factors like movement, diet, social interaction, and sleep.

The conversation then turns to the benefits of walking, which Efferding considers a significant performance enhancer. He recommends walking after meals, as it helps control blood sugar levels and aids digestion. He suggests taking 10-minute walks multiple times a day, as it is more effective than a single 30-minute walk. Efferding also highlights the importance of deliberate movement and getting the heart rate slightly elevated during walks.

Efferding discusses the impact of sleep on weight loss, noting that insufficient sleep can increase hunger and compromise insulin sensitivity. He recommends prioritizing sleep and getting an extra hour of sleep instead of doing cardio exercises. He also mentions that lack of sleep can lead to a disproportionate loss of muscle mass during weight loss.

The conversation continues with a discussion on the benefits of walks, including improved satiety, blood sugar control, digestion, and mental clarity. Efferding emphasizes the importance of getting fresh air, sunlight, and changing focus during walks. He suggests avoiding distractions like phones or headphones and using the opportunity to reflect and clear the mind. Efferding also mentions the potential anxiety-reducing effects of lateral eye movement during walks.

Efferding continues by emphasizing the importance of finding what works for each individual. He believes that if a particular approach or strategy is effective, then it should be continued, regardless of whether it aligns with popular opinions or trends.

He mentions the benefits of post-meal exercise, particularly for individuals with type 1 diabetes. By training after a meal, these individuals can include carbohydrates in their diet without compromising their diabetes management. Efferding suggests doing weightlifting exercises for about 15 minutes after each meal to improve performance and reduce insulin dependency.

The discussion then shifts to the topic of breakfast and its impact on blood sugar, satiety, and sleep. Efferding mentions that eating a larger breakfast can help regulate blood sugar levels throughout the day, reduce hunger, and improve sleep quality. He also suggests that skipping dinner and eating a larger breakfast may be a better option for intermittent fasting.

Efferding emphasizes the importance of sleep and provides tips for optimizing sleep quality. He recommends maintaining a consistent sleep schedule, getting exposure to sunlight in the morning, and creating a cool, dark, and quiet sleep environment. He also advises against using electronic devices before bed and avoiding heavy meals and caffeine close to bedtime.

The conversation then moves on to training principles for muscle growth. Efferding suggests training each body part twice a week and aiming for 10 to 20 sets per body part per week. He mentions that the number of reps is not as important as lifting to failure within a given rep range. He also discusses the importance of rest periods, with longer rests being associated with better hypertrophy outcomes.

Efferding addresses the question of tempo and time under tension during exercises. He recommends controlling the negative portion of the movement for 2 to 5 seconds and maintaining a full range of motion. He cautions against going too fast or too slow, as both can be detrimental to muscle growth.

Efferding shares his top exercises for building and maintaining muscle. He suggests including exercises such as high bar back squats, good mornings, Bulgarian split squats, incline dumbbell presses, dips, seated hamstring curls, reverse grip chin-ups, and chest supported rows. He explains the benefits and cues for each exercise.

Efferding continues by talking about his background in powerlifting and bodybuilding. He emphasizes the importance of focusing on the basics, such as compound exercises like squats and deadlifts, for building strength and muscle. He also mentions the Viking press, a standing shoulder press that he prefers over a traditional barbell press due to flexibility issues.

When it comes to back training, Efferding recommends the Viking press and side lateral exercises. He also mentions his struggles with calf training and jokes about starting a class-action lawsuit against calf machine manufacturers.

The conversation then shifts to the importance of blood work and monitoring various markers for overall health and longevity. Efferding shares his experience of getting regular blood tests throughout his career and how they have helped him identify issues such as hypogonadism and metabolic syndrome in his clients.

Efferding highlights the significance of cardiovascular fitness, particularly V02 max, as a predictor of lifespan and health span. He also mentions the correlation between grip strength and overall strength, emphasizing the importance of consistent exercise and strength training for long-term health.

The discussion then delves into the topic of blood profiles and the importance of monitoring markers such as thyroid levels, testosterone, and iron. Efferding explains how these markers can impact weight loss, muscle gain, and overall energy levels. He also mentions the prevalence of anemia in high school and collegiate female athletes and the importance of addressing nutritional deficiencies in these individuals.

Efferding shares his experience with blood testing and how it has helped him identify issues such as metabolic syndrome, high blood sugar, and liver and kidney enzyme imbalances in his clients. He also discusses the benefits of using Merck Health for affordable and comprehensive blood tests.

The conversation then turns to the topic of diet and compliance. Efferding emphasizes the importance of enjoying the food you eat and finding ways to make meal preparation easier. He recommends using an air fryer and a thermos to make meal prep more convenient and enjoyable. He also mentions the benefits of using a Monster Mash tool for mashing food together.

Efferding concludes by discussing the importance of compliance and finding ways to make healthy habits more sustainable. He encourages individuals to focus on the basics, such as eating nutrient-dense foods and engaging in regular exercise, while also finding ways to make the process more enjoyable and convenient.