10 Minute Walk Talk - Stan Efferding & The Vertical Diet

[@rl19seventy8]

I started doing the ten minute walks after meals for the last two days and I haven’t slept this good for a long time! Definitely going to keep doing it!!

[@dude157]

Cool. So basically the vertical diet includes these foods to be consumed at some point in the day, An egg. An orange/fresh orange juice. A small amount of cranberry juice. A potato, a carrot. Some milk. Then all the rest of your calories come from red meat and white rice. The amount of red meat is based off your lean body mass or protein target, and the amount of rice is dependent on your calorie target. Also plenty of salt (preferably iodizied). Supplement vit D, or anything you have identified a deficiency in. Get at least 8 hours sleep. And train hard.

[@brettwoolman6234]

Sam Smith that's what he said

[@backfru]

So basically thats worth $100?

[@123b3n123]

presjo I don't understand when people comment this? Stan has released everything that people need to know about the diet on youtube with various seminars and collabs. The only people that need to pay for the diet are those who want to thank him for everything he has done over the years.

[@librarycard3748]

Also, spinach, chicken stock and greek yogurt.

[@gilscharf]

Awesome Super Simple Vertical Diet Recipe: 1 part white rice 2 parts chicken stock 1 or more bell peppers A bunch of spinach 1 or more potatoes 1 or more carrots As much ground beef as you want salt Add the rice into the rice cooker, followed by the chicken stock. Peel the potatoes, cut all the vegetables into pieces and add them to the mix. Then form meatballs out of the ground beef and add it as well. Add salt. Use the white rice setting of your rice cooker / pressure cooker. Leave it on keep warm until empty. It wont dry out as fast on keep warm if you use a littler extra chicken stock. Besides eggs, cranberry juice and dairy this should cover all of your micro nutrient needs so you can enjoy stake & rice for the rest of the day. I eat this everyday and it comes out perfect every time.

[@matthewsinger4902]

Gil Scharf I saw the same video...

[@iamnotyourbuddyGUY]

bone broth instead of chicken stock

[@cantankerouspatriarch4981]

Jason Lashley, where to buy that?

[@backfru]

carrots should be raw

[@ChaseIrons]

I approve this message

[@4sh024]

This guy Stan is dropping some real knowledge on me. Thank you so much for the this information. Thank God for the internet!

[@NathanMcKitrick]

Man, Stan is such an incredible dude. Big brain, big muscles.

[@maciek9947]

2nd week on a diet with very similar nutrient values, added Quinoa and Mackerel. Already seeing positive results. Great video, has a comforting "real world" vibe to it.

[@azulsimmons1040]

Best talk on the Vertical diet yet. This is what I wanted to hear about: the specific foods in the diet.

[@Macro_Abuser]

Buy the book cheap skate. I'm sure a few gym bros would split the cost with you if you don't have much spare cash

[@aaronjames9031]

This should also be called the Costco Diet, because almost everything can be found there. Thanks for the info Stan, the VD has been great for me.

[@tomingebrigtsen8976]

I probably wouldn't thank Stan for the VD... it doesn't mean what you think you're saying to most people haha

[@ENTRIFICE]

Tom Ingebrigtsen Hahahaha I thought the same

[@kkpkkprr]

Love the 10 minute walk talks!!!

[@dleigh9997]

Sounds like a nice and simple diet plan

[@johntrujillo1809]

God Bless America. Two monster grown men talking about a carrot while walking. And I watched all of it. Ha

[@sandokangaragerepairer5344]

hahha yeah

[@kenj4296]

I'm in the less active category kinda, and this video answered EVERY question I had! gonna add potatoes though, already talked with Stan about cutting the rice cause it bothers my gut.

[@scottyarbrough7279]

Thanks Guys. I will be ordering my copy of the Vertical Diet too. Thanks!

[@87willus]

This might be the first legit diet plan I want to follow with the exception of adding some extra fruits and veggies to it .

[@kalebtemeyosa8773]

Word to the Rhino. Awesome running into you the other day here in WA after the Emerald cup!

[@Am_Brew]

3:25 Marks words of wisdom.

[@kkpkkprr]

Holy hell!!! The Weston A. Price foundation!!!! Nobody ever talks about then - love this guy and WAPF saved my life 😻😻😻

[@StewIsBest]

Been on the diet for a week and a half. It's very easy to stick with and promotes easy meal prep with the given food. And damn I stay hungry now. When I started lifting years ago I was around 5'10" and 155 pounds and a hard gainer. It has always been a struggle for me to stay consistently hungry while trying to gain weight, but the rice, meat and bone broth really help with that.

[@Bling92]

Step 1: Steak and rice Step 2: steak and rice Step 3: Steak and rice Step 4: steak and rice Step 6: Steak and rice Step 7: steak and rice

[@itzsmittyy3194]

you forgot the carrot

[@irpillowdude]

stan should get some credit, thor mentioned that the orals he was on stunted his appetite (which is common) and the vertical diet allowed him to eat more and recover faster same with larry wheels

[@irpillowdude]

True Edge I'd hate to be that guy but I forgot lol it was definitely during one of his seminars somewhere on KZbin

[@jdacdt]

step 8 steroids

[@stevenhewes1990]

The virtical diet is great. Do not underestimate how much better you feel on it.

[@justynm7332]

Oh god... Milk was the king of my bulk program. 1.3 liter bag was my "mass gainer" before bed with 2 egg yolks

[@MrQudlacz666]

Love how he grabs his belly at 1:33 xddd, cause he probably just ate a bunch of food, or mostermash xdd. LOVE this diet. Love the 10 minutes walkes after a meal. This stuff right there is a gamechanger to me, and it makes cutting for the summer HELLA easier. Love U stan Bigman, keep on the good work.

[@tomhines3404]

Eating my monster mash, carrots and orange while watching this. Down about 6-7 lbs in 3 weeks.

[@jacob0246]

Tom Hines fuck yeah dude

[@briankelso2228]

Great talk and walk! Thank you both!👍🏻

[@3rKoPlaysMinecraft]

I've hear a really good vertical diet is GOMAD, as it's quite hard to drink milk laying down.

[@jacob0246]

3rKo har har

[@VeryScaryBiscuits]

What?...lol

[@americanmambi]

Thanks a lot for this Stan and Mark

[@abefrohman1759]

Great info thanks for sharing with us.

[@fujic8659]

Great video. Love the content!

[@AB-gt8ci]

Meat and potatoes is what i grew up eating most dinners . Orange's , apples and berries was the go to fruits .

[@troyhagen587]

MOTIVATION GENERATION BOOM GREAT INFORMATION AND VIDEO THANKS Stan. CHEERS Be a LEGION of GREATNESS BELIEVE AND ACHEVE YOUR GOALS.

[@alexisvnc]

To make things a little bit easier, why doesn't Stan do a full day of eating?

[@562wiseguy]

because then no one would buy the book

[@CodBusta]

2 eggs a day + 2 carrots a day + 1 portion of spinach a day + 4oz of pure cranberry juice + 4oz of orange juice between meals. The rest it's white rice + ground bison or steak + chicken stock until you fill your required calories.

[@shracid7898]

Marc Busta can i add sriracha and teriyaki?

[@Exekutioncro]

Marc Busta why the chicken stock ?

[@patman4917]

adds flavor

[@markpape6565]

Ok for on of two year i've been dieting take upto three nutribullet's aday for fast weight loss, with a banana,apple ,half beetroot, handfull spinach, handfull kale, handfull blueberries, handfull raspberries, scoop whey protien for your body size, with what ever you want on the nigth small portion and for about two month, a month, with a little exercise.

[@ketocase375]

Good video good information. Keto and IF really working for me right now. Holla!!!

[@amazingme1408]

Brilliant. and correct about it all.

[@soofitnsexy]

how u been amazing??

[@felipemendoza7533]

Your making me sweat 😓 ! Seen all the vids and learn something new every time. Helps me diet the Vertical diet in more and more . 👍🏽 BUT, I hope you can answer about using this diet for a diabetics

[@klow7361]

Thank you so much for these !

[@TylerCappel]

Dr. Ray Peat! I'm glad to see people learning about him and his work on nutrition and hormones. Look for a documentary to be out that has Dr. Peat in it later this year. It's called "On the Back of a Tiger."

[@overthebar]

since I don't know much about the specifics of dieting, this is really helpfull

[@TheAnabolicx]

15 minutes? Thats a Long Ten minute Walk.

[@jirihutecka9020]

Stan you should consider to add into your program Buckwheat. Roasted buckwheat(russian name Kasha) if you want to talk about micronutrients. That is ultimate natural multivitamin. It has like everything from good amount of protein, carbs to micronutrients in high amounts like magnesium, zinc, copper, manganese, potassium etc.. Most importantly it is easy to digest like rice.. The roasted version is cooked pretty fast and it has nice nutty flavor.. Also for natural guys there is another gluten free grain called Sorghum. In studies it increased DHT by 50%.. I am eating it a lot and really you can see almost proviron/masteron effect just by eating 100g a day instead of rice..

[@JewStar613]

From my experience buckwheat IS NOT easy to digest. Far worse than whole wheat or oat products. Barley or quinoa are about the only things that digest anywhere near as easily as rice for me. And as far as micros, shelled hemp seeds are probably the best non-animal source, plus they have protein, omegas, and fiber. Sorghum could be a good carb source for a lot of people though.

[@jirihutecka9020]

I am wondering in what form with what other ingredients you were eating the buckwheat? I have issues with like 90% of foods. I can't eat anything problematic like anything with gluten, dairy, legumes. I can't even tolerate gluten free oatmeal. But roasted buckwheat prepared by cooking very well? Exactly the same digestibility like white rice to me... + white rice can give me some blood sugar issues(even with meat, veggies..), but buckwheat zero issues. I know everybody is different, but I highly recommend to everyone try the buckwheat. Not the white/green "natural" form, but roasted form.. Hemp seeds are great, but I am talking about carb source rich in micronutrients and easy to digest.. Btw I hope that you were not eating buckwheat with hulls. They will fuck your stomach for sure... It is like eating pistachios with the shell. :D

[@decathlete2000]

from where do u buy buckwheat and how do u cook it exactly?

[@jirihutecka9020]

Roasted buckwheat "kasha" and you can cook it like rice in rice cooker.. In US you have brands like Red Mill www.amazon.com/Bobs-Red-Mill-Organic-Buckwheat/dp/B000EDI1O0?th=1 Roasted version is crucial. Raw form is not tasty for most people, but roasted is very tasty..

[@michaelcreel2183]

The vertical diet is the only one I can stick to...add in 260 a wel test and 20mg a day of rad140 I feel like a 18 yr old instead of 37

[@joeboxernum31]

I got my copy.. now putting it into action... now I have to get bigger, stronger and faster ..

[@Sal_McCoy]

Stan is a genius. He found a way to make the budget BB diet sound scientific and marketable.

[@darkgod5555]

Exactly, lol. $100 to tell people to get their daily micros from nutrient dense foods, protein from iron and B12 dense foods, and calories from easily digestible carbs. What a fucking rip-off.

[@mobileandroid5299]

It's not a rip-off. It may not have value for you, but for others it does. In the meantime, you are using KZbin to watch this content and making the billionaires at Google even richer than they already are and haggling Stan for a measly $100. Support the guy or don't watch! SMFH

[@zaluq]

What type of oranges and can you replace them with grapefruit , the oranges we usually see in our shop are a sugar bomb , grown to be like that.

[@ad-ross]

What do you think of the oxilates in spinach and the risk of kidney stones?

[@soofitnsexy]

cook them well very little greens should you eat raw

[@casper862]

​@@soofitnsexy gives me issues even if i cook them

[@soofitnsexy]

@@casper862 then drop em...its like me with grains cereal oats...nothing!!! I bloat immediately!!!

[@grizzlymanverneteil4443]

Does this mean were gonna see some big benches again?

[@Hutchslover]

Damn, I'm getting motion sick Mark. Even though my stomach was prepared by an adapted version of the vertical diet. You might want to look into buying either a filming camera like the Lumix G5 with an internal stabilization or at least give your man a handle so that he isn't shakier than your phone. Other than that, great infos!

[@faderhead]

It's also amazing to see that the phone cam has a better image quality compared to the other camera.

[@supertraining06]

Hutchslover don’t be a bitch. It’s a video for Christ sakes.

[@mojo5093]

yes it's a video for christ sakes why not make one that doesn't make us sick hey, what a novel idea a video that doesn't jump around we'll call it the non-jump around video

[@mojo5093]

p.s. don't be a wanker

[@Hutchslover]

Yeah, trying to give constructive criticism and shit, what a bitch!

[@stza16]

I clicked because I thought I saw Goldberg in the thumbnail.

[@davidharcot220]

So stan do you do blood test EVERY month means12 times a year? whail the norm is once a year.

[@gamecockphil]

got the website. thanks

[@tomaszgolebiowski5321]

What about the cholesterol from red meat? I ate a lot of red meat for 30 days and my cholesterol level increased twice?

[@rickmayson2833]

the quality of the phone camera is surprisingly decent.. what phone is it?

[@MrMhtmht]

Pork is actually higher than beef in creatine. Also (in germany) easier to get good pork than to get good beef(beef is very expensive in germany).

[@jirihutecka9020]

pork is very acidic. It increases uric acid like no other foods. You will end up with gout if you will be eating like 1kg of pork meat a day..

[@MrMhtmht]

I have heard it's not the case when the pigs were raised normally and not by a large company in steel cages. Most Japanese and Chinese eat tons of Pork and white rice and are fine, also pork is the main meat source in most northern european countries and I haven't heard of problems caused by the pure meat. Maybe some big companies put shit into the sausages etc. Also I think most bad tests about meat are because the tested people always eat it with bread and pasta.

[@MrMhtmht]

Edit: Just googled "Gout: Purines and Uric Acid Content in Beef, Chicken, Pork." and actually Pork isn't much different than beef. So I guess I will stay with mostly pork, as decent raised pork it isn't as hardcore expensive in germany as decent beef. Cheers

[@brettwoolman6234]

MrMhtmht if your going to eat pork go ahead and eat pork, no ones going to be upset if you do.

[@alialadwani6274]

Stan said pork is a bad option. Sheep meat or lamb (go for leaner cuts) is a more affordable option where I lived and he agreed with me

[@cjgrant1906]

I'm doing a Plant-based diet... witth my protein source being Legumes (Beans and nuts). And my digestion is good, my blood work has gotten better (being that my diabetic). And I gained about 1.5 lbs of muscle. I disagree that beans are bad for digestion. Cause I'm proof that it's a good part of my diet!

[@gothops2632]

Are tomatoes allowed on the vertical diet?

[@josephdecker0]

Gimbal! Gimbal! Gimbal! makes all the difference.

[@landon5370]

So meat, eggs, potatoes, veggies.... very enlightening

[@julianunyabiz2193]

Well to be fair, he doesn't even know you exist, how is he supposed to know your macros

[@kahle12]

The vertical diet. The world's first diet, within a diet.

[@waynesmith1751]

Need more info? Cutting etc

[@ricosvan]

I believe i have a condition called "leaky gut" and i have an auto immune disease because of it. Rice bothers me big time for some reason..

[@aletheiaquest]

Could I just use iodized salt instead of drinking the cranberry juice?

[@doloinc]

No. The amount of iodine in salt is minimal. If you are looking for a more cost effective iodine supplement, or just hate cranberry, Lugol's iodine from brands like J. Crow is a very effective solution that can be titrated to fit your iodine needs. With the 2% solution, 1-2 drops provides high levels of both iodine and iodide, which is simply added to water. One bottle also provides approximately 1000-1200 drops, so for about $12-15, you'll have over a years worth of iodine supplement at the recommended dosages (people with hypothyroidism often supplement more or get the stronger 5% solution). Using either natural or inorganic iodine supplements also frees you up from using iodized salt (which is only sodium chloride and iodine) and allows you to instead use sea salt, which is superior (pink salt is a waste of money). The reason the latter is superior, assuming your iodine intake is sufficient, is because real sea salt contains a full spectrum trace elements, many of which are essential dietary minerals (albeit in extremely trace amounts).

[@aletheiaquest]

@@doloinc I appreciate the info. I'm currently being treated for hypothyroidism.

[@adharshrajasekar1988]

orange juice freshly squeezed or bottled orange juice? thanks.

[@kooolooooo]

Adharsh .. It doesn't matter as long as the orange juice is pure orange juice and Not from concentrate. Hope that helps

[@adharshrajasekar1988]

thanks! :)

[@claytontalltree5837]

Can you use bone broth ?

[@BuckeyeStrick]

How is raw potato? I'm weird and like them

[@meekrodriguez6438]

Good morning

[@mylovelife925]

Berries do same like fruits?

[@jsh1242]

VERY NICE

[@crrnan_thrr_brrbrrrianrock9092]

Saying red meat, does pork count?

[@Crissecrisse98]

What about the fiber?

[@TypicalGuy84]

What happened to the Carnivora diet

[@harveyhelms7130]

Hey Stan can you still eat all your food with type 2 diabetes ?

[@LawofChristMinistries]

Eggs are easy to digest

[@sarahlawry7825]

Its magnesium that reduces bp

[@armandotafoya7516]

What about cholesterol? With all the red meat???

[@Answeriz42]

It’s a very whole and effective diet, it has obviously been proven through its use across athletes as a healthy performance way of eating, and i would happily consider following it or giving it a try for myself. I just don’t agree with cutting out wheat and beans. I personally tolerate wheat very well so I might be biased but whole wheat bread is a great food and beans are an amazing source of fibre and are very efficient and cost effective as a protein source. Not all beans are equal but their benefits def outweigh their drawbacks imo.

[@NMKnives]

So fucking informative, thanks guys!

[@natalieg9640]

Wow, functional insulin resistance.

[@StotanEly]

Cooked and cool potato = resistance starch

[@ciscohour5884]

Good to see someone backing basically a BRO diet again, not this IIFYM shit.

[@Erez84]

Chemtrails sky game is strong in Sacramento

[@BwsHD]

Stan saying that’s hot 😂

[@matthewescobedo3535]

Would milk be good for the vertical diet?

[@overthebar]

did you not watch the video, yes it will?!?

[@shawn-dsz]

good content but, the shaky camera is making me sick

[@BrendanCBreen]

Shawn D'souza they're just trying to help you lose even more weight

[@totallyraw1313]

Killer vein on the side of Stan’s cranium!!

[@wolverine6562lex]

Get me a LIST please....

[@StotanEly]

Mark you moving away from the carnivore diet?

[@7baskonia]

What about arsenic in rice??

[@backfru]

who gets out of breath on a casual stroll?

[@okiepita50t-town28]

He obviously knows what he’s talking about but orange and cranberry juice plus white rice sounds counterintuitive.

[@svmuscle7677]

Isn't there a concern towards cardiovascular health with red meat ?

[@cmorello1006]

VBMuscle that’s what I’m saying

[@taylorbuilt44]

I think the weight loss would easy cancel out any concerns. Plus removing any junk food and it is portioned appropriately for dieting

[@middlelb21]

The leaner a meat is, the more likely to cause CHD - studies on red meat and most studies you read are epidemiological, or better known as worthless. Leaner meat spikes insulin higher, great for building muscles, but also great for building fat. Insulin in the blood stream scrapes your arteries, scrapes cause tears, tears cause inflammation, inflammation causes plague. If you are Insulin resistant, which overeating carbs/sugars and lean meat will lead to, you will get diabetes and CHD.

[@svmuscle7677]

Thrash interesting

[@julianunyabiz2193]

Gonna have to take a 10 minute walk to my car later because someone took my spot. 🙄

[@CFH298]

Great diet but I completely disagree with the reheating rice. That is just pseudoscience. People have been reheating white rice and been living and digesting fine.

[@eii8794]

Lee Haney said all that beef is why the guys are all so blocky now as compared to his era.

[@MrMhtmht]

Reasons to consider Pork instead of Beef: - Red meat with nearly same B-Vitamins - Easier to find well raised(in germany) and way cheaper - Purines and Uric Acid are pretty much the same - More Creatine - Easy to digest - Less in iron, as most europeans get ELEVATED iron (check out jujimufus elevated iron video on this)

[@Exekutioncro]

MrMhtmht 🇩🇪🇩🇪🇩🇪

[@folksurvival]

www.westonaprice.org/health-topics/food-features/how-does-pork-prepared-in-various-ways-affect-the-blood/

[@currahm]

There is something funny about the carrot

[@chrishill7910]

Chris bell not matk

[@alphalphalete2601]

I'm a poor white boy....can I use 90/10 ground beef as the main protein?

[@MarkusJunnikkala]

Should be good

[@dude157]

He recommended mince for UK/Australians. That's just ground beef.

[@Youngstomata]

Hell I'm not poor and use 85/15!

[@wowyouregoodboo]

Yep. That's what I do

[@entitiessoul]

Cabbage just eat Cabbage and your Estrogen will go down.

[@markpape6565]

And the odd snack.

[@Youngstomata]

When you go for a walk and get out of breath....

[@cooperrush76]

Tyler he states these walks are very healthy, the point is to raise your heart rate up, should be done 2 or 3x a day.

[@sandokangaragerepairer5344]

cmon, he was talking all the time...

[@Youngstomata]

Sandokan Garage repairer doesnt mean...you become.... Stevie from... malcom in the middle

[@sandokangaragerepairer5344]

:D

[@gregbrown9765]

Yeah because he is talking you clown

[@ColmM36]

So can anyone comment on breakfast? From a traditional standpoint I doubt it's steak and rice. Then again it's hardly the egg and potato he also includes. Anyone have any idea? Maybe it is steak and rice

[@ColmM36]

J Serra do you follow the vertical diet along with that?