Ep 108: The Vertical Diet: A Simple System to Lean Out or Pack on Muscle with Stan Efferding

[@gamificationoflife]

Can’t get enough of Stan Efferding, glad he’s still doing these interviews, i remember being obsessed with his interviews & videos (especially Rhino Rants) back in 2019, I’ve learned so much from him & my current diet is a modification of the Vertical Diet, it’s improved my life drastically. I’m surprised you have such little subs! You’ve got some great content

[@mattvdh]

Gotta love how Stan will give interviews to anyone serious about his work/program

[@kiiteecali]

Stan is the man!

[@genta88able]

Nice interview, I'm subscribing brother, please ask Dan to do what Stan asked about keeping carbs and do the protocol Stan mentioned. I want to hear the feedback

[@Shauntomac]

Cheers bro great interview 👍

[@rohitgeorge8879]

TIME-STAMPS would be helpful too, if possible.

[@daysofourlives3982]

Why? No need

[@AlexandreLollini]

It's a question rarely seen, but fundamental : so the plan loosing fat and adding muscle can not be done linearly, it appears to me that either you can loose fat and try to maintain muscles, OR you add muscle and try to minimise fat gain. So planning this for life, I see it as alternating phases of deficit and benefit in term of calories, with the zero point being unknown (I use satiety as my measuring rod, but sadly this is subjective too) for the moment I lost 14kg fat and 1 kg muscle, I am at this plateau, scratching my head about which way to go. (of course I need the stimulation, but looking for an answer on those alternating phases)

[@clintjohnston2578]

I never heard him say it can be anything other then a 10 minute walk after eating cuz it’s hard to go walking after dinner for me having a family so bw squats work better for me

[@DarthTerminatti]

I walk around the house for 10 minutes. I even have the wife doing it.

[@backfru]

And then what would you do?

[@backfru]

And what are you wearing?

[@bencraughwell3607]

Get a treadmill for your home

[@trentmeister6001]

The point of the walk is to move your lymphatic system, that can only be achieved by swinging your arms.

[@EJfromNYC]

So he never talks about the diet? It's just a promotion video? I'm 20 minutes in and still nothing....

[@danielcasas500]

You can find a conference he did in iceland several years ago on youtube explaining the entire diet.

[@danielcasas500]

Derek from "more plates more dates" has several videos discussing the diet and his experiences with it aswell

[@yeahbuddy4712]

Nice

[@kurt31451]

Does anybody know why he suggests white rice instead of brown rice?

[@jmizzonini]

His vertical diet centers on low FODMAP foods that are easy on your body to digest, low gas & inflammation (so you can eat 4k calories a day without suffering). Brown rice is rough on the gut, being high in harsh, irritating insoluble fiber. Brown rice also has Phytic acid, an anti-nutrient that binds to minerals like zinc, iron, calcium, and blocks their absorption.

[@kurt31451]

@@jmizzonini This is great information. Thanks!! I have always eaten brown rice with beef or eggs. Now I feel like I've cheated myself out of a lot of nutrients. I'm going to try white rice. Thanks again.

[@stephenwirth9298]

White rice is garbage

[@felipearbustopotd]

From studies done, it has been shown that certain foods can irritate the digestive system. Just look up FODMAP..

[@felipearbustopotd]

Eat your Vegetables/salads first followed by protein and fats then carbs is apparently a good way to lessen the blood sugar spikes vs if the food was eaten in reverse order.

[@psycowesocial9866]

Don't you just hate that first sentence of "were did it all start."or " let's go back to the beginning"different interviewer same fukn questions. Don't they understand we already know those answers.lets get some new shit out. They waste such an opportunity.

[@SchmittsPeter]

Shit, he has a lot of wacky statements XD . But I still think his diet is a decent framework.