The TOP FOODS That Melt Fat, Build Muscle & Prevent CHRONIC DISEASE! | Stan Efferding

This episode is sponsored by Future. Future makes one on one training available to our audience for just $19 Go to tryfuture.co/impact Sign up to crush your fitness goals!
Weight loss, better health and quality of life go hand in hand for those of you trying to improve your performance and achieve a better quality of life. Eat this, don’t eat that, do this, don’t do that, this is critical for your health, this is not, are the types of conflicting and overwhelming information you easily run across without even trying. Stan Efferding is a pro bodybuilder better known as the White Rhino, and also known for being the strongest bodybuilder. He’s accomplished much and holds world records for powerlifting weight most can not fathom. When he starts sharing what he’s learned over his professional career and what he’s found out over 30+ years weightlifting you have to listen. His book the Vertical Diet is packed with information you wouldn’t expect from a pro bodybuilder. He’s discussing his knowledge and finding with Tom to break some common misconceptions you may have around protein, weight loss and how to effectively diet for weight loss that you can maintain long term. Your foundation, habits, and consistency matters for you to reach the best health of your life, which according to Stan must include sleep, diet, exercise and healthy consistent habits.
Check out Stan’s book, The Vertical Diet: amzn.to/3IhKhpC
SHOW NOTES:
Introduction to Stan Efferding
1:24 | Building A Strong Physical Foundation
8:04 | Strength Training Habits & Consistency
12:22 | Key to Pushing for Success
19:55 | Training Tips to Get Stronger
23:52 | Protein Strategy for Weight Loss
25:56 | Volume & Load for Strength Training
31:34 | The Vertical Diet Explained
36:08 | All Diets Work in Calorie Deficit
44:44 | Macro & Micronutrients Ratios
52:20 | Quick Fix Hypertension & Glucose
QUOTES:
“Sprinting is probably the single best exercise for youth [...], more than I would believe squats” [5:46]
“The amount of weight you lift is not nearly as important as a host of other factors we call volume load: sets times reps times weights and then the range of motion is also a critical component.” [21:59]
“If you go to failure, you're going to have more fatigue. You might have a little more stimulus, but you'll have more fatigue, which might delay recovery, and that's going to affect total volume and volume is a superior driver than fatigue” [26:01]
“The vertical diet was intended to be more inclusive of what historically I had seen as over restrictive” [33:02]
“The muscle is the most important organ in the body [...] it's a sink for glucose. That's what the muscle is so effective at particularly when you're moving it and working it.” [47:34]
“Taking a 10 minute walk after each meal is twice as effective as Metformin for reversing or preventing type two diabetes, just from moving the muscles and getting your your body to do what it's supposed to do” [48:18]
Follow Stan Efferding:
Website: stanefferding.com/
KZbin: / stanefferding
Twitter: / stanefferding
Instagram: / stanefferding
Facebook: / stan.efferding

[@TomBilyeu]

What was your biggest takeaway from Stan?

[@raceryod]

That he has experience in all of his recommendations. His advice was easy to understand.

[@jtrad3z]

Sprint more. Get the Knees Over Toes guy on here please!

[@rlangton76]

That he’s another diet snake oil salesman. A whole food plant based diet is the best diet for everyone (more calories and carbs if you’re going for muscle building potential). Follow Nimai Delgado, Torre Washington, Patrick Baboumian, and other plant based body builders making waves, and watch Game Changers.

[@CoachJohnKelly]

That you really trying to get swole

[@delayedonsetliving]

I wish you had challenged him more regarding his statements about how carbs and fat intake doesn't matter for weight loss. The reason people regain weight on a high-carb, calorie restricted diet is related to inflammation and insulin resistance, which isn't addressed without lowering carb intake. Go back to your interview(s) with Jason Fung. Also, his statements about how weight loss alone will resolve fatty liver and other metabolic conditions is just false.

[@Mridul.scentman]

Eat less- around 80% of your appetite Eat less frequently- Intermittent fasting Workout 250 minutes a week Sleep sound- average hours 8 Take 30 minutes sunlight each day Have omega 3 Stay away from blue light/ screens after 9 pm Intake of Less than 100 grams of processed/ refined sugar in a week Go for a walk in nature once in a while Having some hobbies is a bonus No or less alcohol consumption ( once a week) This is my summary after watching hundreds of videos on KZbin from top people in health and nutritional industry.

[@immers2410]

Good program

[@joshKozak]

This was nice. Thank you. :)

[@shazimmohamed300]

Thank u

[@velocityiphonerepair1326]

Don’t forget “Grounding” or earthing

[@crcaccounts]

Pretty good. Few more: Change blue light to no light (even blue light keeps you awake), but blue light is a slight improvement over white light. Build social connections. Find a purpose in life.

[@frankiarmzbinetti1634]

His knowledge and ability to communicate what he has learned is very impressive. I suffered a ruptured appendix when I was five years old, and I’ve had a total of 11 abdominal surgeries over the course of my life . In spite of the childhood illness, and recurrent health issues, I have always pushed myself to exercise and stayed active ! I’m 69 have a bad shoulder, and arthritis, but I’m still exercising! Keep moving , and eat sensibly!

[@DerekNewtonKeswick]

I’m still struck by how useful the guide is at the bottom of the screen indicating topics. Every long form KZbinr should do it.

[@julyguy2670]

Immediately same here

[@eugenemichuki3333]

Those time stamps are invaluable

[@jumaanecabrera8091]

It's the Impact Theory trademark timestamps! So helpful!

[@chadsoflyyy8201]

You should check out Andrew Huberman too...Good vids

[@nathanfulcher538]

That's the shit!!

[@H4rd5tyl3]

I can listen to this guy for a long time, he's so good at explaining things so everyone can understand, well articulated, calm, knowledgeable. This was great!!! Thanks!

[@MistaJG]

Did he put the PEDs he was taking when talking about building muscle?

[@TheSKIETV]

@Crescent Chamber Artists believe what you will. This guy isn’t selling anything, just dropping knowledge

[@tortillasarenotbiceps7622]

Stan is the man for sure. I so respect this guy. He's amazing.

[@steroidsR4losers]

Look at my FAKE STEROID muscles and pretend with me that I lifted weights for these and let me STEAL your money with my BOGUS supplements and don't tell the cops on me for BREAKING the LAW! Stay natural buddy!

[@tenantrep]

As a 62 year old man that was a fat kid and not athletic I can tell you that martial arts specifically Kung Fu has helped immensely with coordination. You can develop coordination at an older age. I started at 48. Not to fight but to become graceful. My two cents.

[@potatowaffle5653]

Well done sir, stay graceful

[@panoritsa82]

Good for you sir! It’s never too late!!

[@piperuk5366]

Yes, I too had an issue with his statement about coordination. I learnt to rollerskate in my 30's, despite being an utter Bambi! And what about adults that start dance classes- their balance and coordination doesn't improve?? 🤔 We must remember that not ONE person has ALL the answers when it comes to health and fitness

[@robertlapann9043]

@@piperuk5366 I think he wasn't saying you can't improve, but more so that your best time frame to gain long term balance and coordination is around puberty.

[@johnwarner8569]

If you can hold a horse stance for 2 or 3 minutes you're fit!

[@yousef2508]

Beef, eggs, salmon, sardin, vegies. Strength is not in correlated with size of muscle. You can get the same result with 5 heavy reps, 10 average reps, or 20 light reps. 5 or 20 make more fatigue. Better to do 8-15 reps. Very important: 2 second negative has not a major difference with 10 second negative, but it has to be under control (slow enough) Split doesn't seem to be so important. 3 walking session, 3 lifting session

[@Jazzaaaa91]

There is a major diff in negative coz of fatique. They even claim there's a diff in hypertrophy aswell, hence the time under tension type of training

[@dc2090]

for hypertrophy.... not strength

[@Jazzaaaa91]

Yeah its primarily for hypertroph, but TUT is very good for breaking plateaus. So it's very good for strength aswell, coz you will be able to break plateau and lift heavier (get stronger)

[@craigleibbrand7761]

@@Jazzaaaa91 I made my best progress by training once a week with Ellington Dardens 30-30-30 time under tension. It's a form of high-intensity training. 30 seconds down on the negative 30 seconds up on the positive another 30 seconds down on the negative. It hammers the deep muscle fibers. In three or four weeks I was stacking 45-pound plates on the leg press. I could not believe how my strength increased and corresponding muscle development. One movement for each body part. It worked because I gave my body time to recover. Some people can do it twice a week. Experiment and find what works best for you.

[@Jazzaaaa91]

@@craigleibbrand7761 30-30-30? Godamit how do u even work 1 set min and a half? I currently have the worst Dom's ever from Tut and I'm working 4s down and 2s up 6-10rrps. Im not kidding at 40-50% of my 1RM I almost shit my pants. Though I had 3 weeks pause coz I was sick. I was expecting Dom's in my 1st week but godamn. 4th day and I'm literally glued to my bed. I mean yeah I'm weak coz I caught cold, but still man. Imagine going 1-2 reps of 100kg on benchpress 3 weeks ago to almost dying with 40kgs yesterday. Im doing it to mix it up after year and a half of consistent training. But godamit the pain is real. Any knowledge of why is it so hard and painfull? I mean y I was sick but c'mon man 40kg on bench I could lift that effortlessly 16 year ago when I was 14.

[@lessonsin30s]

Thanks for this wonderful interview 💛💛💛

[@YogawithAliBeale]

48 minute mark this is so essential for blood sugar control. I've been a type 1 diabetic for 25 + years. My a1c is 4.9 and only take one injection of13/14 units long acting insulin daily. People can't understand how I do it.... low impact walking post meals is my secret. It's like magic.

[@YogawithAliBeale]

@Lazarus Ominous there is a goldilocks time. Long enough to at least start a little digestion... getting blood flow to stomach but not soooo long the the sugar spikes. I would say 20-30 minutes post meal is perfect.

[@tortillasarenotbiceps7622]

I have more respect for no man on earth than Stan Efferding. This guy is as real as it gets. He knows his business and lives it to the hilt. He has the resume' to back what he says. He lives what he speaks. He is a walking billboard for health and fitness. I've been lifting for over 45 years, so when Stan talks, I listen. This is one of the most important videos on the internet. The information here is absolutely brilliant and life-changing. Thank you.

[@tortillasarenotbiceps7622]

Also note that oxidized cholesterol is the only bad cholesterol as has been noted by people like Doctors James and Hannah Yoseph.

[@joejohnson1236]

You are totally wrong. Stan is a drug addict and he talks for money, not to help anyone. He needs to stop talking and go to rehab. This is actually the saddest thing I have seen all month. It makes me lose trust in this channel.

[@everready800]

Stan does look like he has really high blood pressure.

[@GretchNo1]

I am an elder bodybuilder that Joe Wieder wanted to turn pro when I was In my early 60s to become a phenom. I worked in medicine and was a trained researcher, so after the death of my husband, the Northridge Earthquake and other stressors I decided to address my 100 lb weight gain. I met an amazing trainer who has ideas similar to Stan. I read scientic BB mag articles and took copious notes. Then with the demise of the mags, I found the digital formats fell seriously short intellectually. But then I found this video on Stan. He has pulled me back out of the guru b.s. into my roots, where I was so successful. I feel excited again at a fit, but not ideally athletic 75 y.o. This video is pure gold. I just hope the younger people will listen, as that my have been actually schooled to have shorter attention spans. But overcome this by stopping and replaying...and take those notes. I have pages just for this one vid. Parents need to check this out also. It is like a master class. The questions were on point too...just what I would have asked. In short, I was depressed with the lack of knowledge seeking and sharing in our sport, but this brings my faith back. I will be getting the book and gifting it too. I was having a days, recently, dealing with my Mom's docs who are saying the opoosite of whet Stan says here (being eugenecists), but now I feel invigorated for the fight with ignorant doctors. Never thought I would see this intentional stupidity in medicine after working 34 yrs in academic medicine with the best (who understandably got the helll out with the onset of today's craziness). Thanks for an elightening journey. Keep up the good work...sharing the truth! Best video I have seen in ages!

[@TheBlueskyson]

Love Stan's easygoing relaxed manner. He explains things calmly and is sure of himself. Knowledgable fella. Applying same principles of successful gym workouts to business and life is true. ty

[@thesolduo1786]

Okay I love that he says how much it matters in your childhood. I did so many different sports as a child even though I was 32 pounds at 6 years old from the Ukrainian orphanage. I walked 10 miles in my first month pregnancy then ran, swam, and surfed until 6 months then continued swimming until the day before birth Then I carried my baby for over a year with no stroller and my son out ran 5 year olds at the age of 2 And now he is 4 years old, and runs at the beach with me every morning! I love being active and I see how strong he is mentally and bodily and can out run some 6 year olds currently and stays strong while running without loosing momentum. I hope this talk helps out a lot of parents, because childhood is so important for their bodies and mind🥰

[@jessw6617]

What an amazing Mum, a strong woman that has massive building blocks in place for your son. Obviously a proud Mum too. 👏👏👏🙋‍♀️

[@madmike987655]

I love it when I see women who bear children not complain and blame pregnancy on everything, but actually adopt a healthy mind and body. You are a perfect example of a strong woman and I wish more would take a leaf out of your book.

[@thesolduo1786]

@@madmike987655 I loved it all and every challenge and pure joy of motherhood. I think it’s all about enjoying the moments and embracing every shitty part of life and every amazing part! I just laugh when it’s painful and say okay the moment can only get better 😂

[@Eric3Frog]

You are so admirable! All you efforts will be returned with interest. Sending you a big hug, and salute! 🤗

[@dr.strange6458]

Eukranians are built diffrerent

[@theironforce3000]

Fantastic interview. I try to follow as many interviews with Stan that I can. Learned so much form him these last years. Keeps it simplistic and well spoken

[@transcendingfitness9060]

You could listen to a fitness influencer” for years, or listen to Stan for 20 mins. 💪💪 Awesome interview!!

[@BryanAlvarezOfficial]

This 2022 get yourself in the best shape possible You owe it to yourself

[@richybaldino4679]

Better then double jabbed w a booster

[@LaughingGasFunny]

@@richybaldino4679 talk about it!

[@Jmortonvids]

There is something authentic, serene, and genuine listening to this guy. Sounds like a quality individual!

[@Morecolors]

He talks nicely but he didn't say anything smart, this was more of the same.

[@cobracrew1986]

@@Morecolors ahh yes, those people always searching for the magic bullet of wisdom.. that does not include them doing actual work.

[@darkhorseperformancenutrit6003]

He is very genuine and loves to see people succeed. He is the type of person you want in your circle of friends and advisors. I love conversations with Stan. I always learn something.

[@mike12555x]

Stan knows his stuff, he is always great to listen to.

[@kylabutler9851]

I LOVED this interview with Stan Efferding, he's such a down to earth type guy. Love him!!!!

[@misterkim4524]

Stay off steroids people . Even trt

[@Dankyjrthethird]

man i love stan efferding, such a great lifter. I remember seeing videos of him back in 2013, inspired me to get into lifting.

[@thechancellor-]

To the *incredible person* that's seeing this, I wish you all the best in life❤ don't over blame yourself, accept things and go forward. Don't let others define what “success” is for you. Get up, learn the skills needed and get after it, all the keys to a happy life is in your hands. Keep pushing.

[@zabood5375]

Wow so much information, gonna watch this again! This is by far the best explanation of diet, exercise, growth, fat loss, muscle growth and so much more in one place ! Amazing interview and guest! Thank you so much.

[@heyitsthida]

Been following Stan and his wife for years. Great people with a wealth of knowledge. This was a great interview.

[@ivanrios2774]

I am extremely happy to find this... This was extremely helpful and educational. I love how Tom asks questions to make them relatable to the viewer but be specific and I loved how those questions were addressed

[@1bigimpact]

GOOD TO SEE STAN HERE!!!!!! HES GIVEN ME ALOT OF INFO IN MY CAREER AND TRAINING!!!

[@michaelsteven8892]

Muscles form the most nitty - gritty part of the body.They help to circulate the flow of blood,to maintain the consistency and texture of the body and to regulate the various activities within the body.If our muscles are endangered or weak ,the body will be rendered helpless.Besides,muscles add shape to the body and boost our personality.We must also lose unwanted fat to avoid heart problems,obesity and other complications.Thus,there is always an ardent need to tone,shape and strengthen our muscles. I really thank Tom for all his efforts contributing to "Muscle - building".

[@CurieBohr]

As someone that used to work in the industry, putting on powerlifting, bodybuilding competitions, managing gym chains, etc. I never met a successful bodybuilder that wasn’t on steroids.

[@vladislavk3727]

Please describe a successful bodybuilder..

[@amorfati4927]

Sports and physique industries are just filled to the brim with PEDs of different kinds. Whether it be for muscle growth, endurance and everything in between. Diet, work ethic and all that stuff does matter. However, you don’t get the best of the best or look like Thor through his fairly crappy expensive workout app. Honesty and transparency needs to be greater. A handful of people in the space and they are doing that, which is great. A lot of the obvious PED users that stay silent is a major problem.

[@ottallman]

And?

[@michaelgroenewald7]

No shit?

[@swisstrader]

And what makes you think he’s not using??

[@atae7185]

BMI is the biggest con ever! I spent a career as a Royal Marine Commando. I’m 6 foot tall and around 200lbs. When I left the service I booked into my local doctors surgery. I had a full medical check, the nurse told me that I was “ clinically obese” while I stood there with just a pair of shorts on, full of muscle and a six pack!

[@liahfox5840]

Martial Arts & Yoga is amazing at any age. I've been at it since I was 4, and I'm nearly 50 now. In the military, I was told I had a PT record at Shepard Air Force base (way back in the 90's lol) I was able to run 4 miles in 24:26 in 107 degree humid Texas heat. I even passed people running backwards through a lot of it, having fun. Martial-Arts takes your body's heart rate, flexibility, speed, strength, and adaptation to the red-line. Learning to breathe through yoga puts it all together.

[@sadaamhasaan_]

Toms ability to ask great questions as well as walk the person through simplifying their answers makes him a world class interviewer

[@jsweetness5]

He kind of seems more snarky now. I always enjoyed his interviews but he is demeanor has changed

[@rolisreefranch]

@@jsweetness5 Dude is a douche, Stan is the man tho

[@macummings7818]

Sooo valuable, yes - and rare

[@xXxJust1LxXx]

Far too many interruptions. I want to hear the guest speak and finish conveying his thoughts.

[@splash0114]

After the first 10 minutes, he just seems to be more of an interruption than anything. He just keeps interjecting himself into the speaker's train of thought. I wouldn't be surprised if there were nuggets of wisdom lost because he cut the speaker off midway.

[@TJ-cg8mq]

...Stans Macronutrient 30/30/40 - seems very intuitive .. and the 10min walk after each meal is LEGENDARY :)

[@ADayInTheLifeOfJames]

What a comforting voice this man possesses 😊

[@xdecipherousx]

Stan is nothing short of a great inspiration for this generation.

[@baze9268]

Consistency is key 🔑 in all training journeys. Love this guys knowledge.

[@mememe9530]

He is a very intelligent man and understands the body more than most doctors.

[@larryputra3692]

EAT POTATOES

[@anaheimstcruiser2996]

What an amazing show!!! Thanks for the 101 and please keep up the amazing content 👌🏼💪🏼🙏🏼

[@think41c]

23:00 - Great question Tom. This is evident of someone that's both a) thinking and b) has a solid knowledge of nutrition.

[@alexbromley9384]

I learn every time Stan does an interview. Walking fitness encyclopedia

[@Gameboob]

I just finished my dinner as he says taking a 10 minute walk after eating helps your body process glucose better. And there's like 13 mins left in the episode. Fuck it, I'm doing it rn.

[@bigjoe805]

Absolutely amazing interview and information explained in a completely understandable way. Thank You!

[@SinisterSkip]

I love Stan Efferding's down to earth, calm, grounded, common sense approach. He also still looks very healthy and young for a freaking massive 55y old. He talks the talk AND walks the walk. I should take an example and talk more calmly. It's SO much easier and comfortable to listen to!

[@myflesh10]

I Love Stan and have great respect for him for he comes from much experience and results! I'm open to many studies, however many studies are flawed or designed for a particular pre-determined outcome, people that think that if "there's a study behind something then it must be true" are not scientific to me, these studies are meant to be highly scrutinized and broken down and questioned all over the place, or they are Not science. Having said that Stan and many other successful people got where they got in large part do to common sense and constant self experimentation. Which to me is the basis for true Health or fitness, both of which are distinct in their effect on Longevity since the longest living healthiest people are not bodybuilders or athletes in general, and another cool thing about Stan is he is aware of this, he is not just into getting big end of story

[@thor4164]

Someone gets it! Can't tell you how refreshing it is to see someone else saying what I tell people all the time

[@nekowhizz]

I've dieted many times, and proved you can lose weight eating whatever you want... but I always regained the weight and more afterwards. Every. Single. Time. Then I accidently discovered intermittent fasting, and for the first time in my memory, I didn't feel hungry, I felt satiated while eating, and everything tasted great! I haven't gained weight since implementing this in my daily life, and I honestly wish I knew this a long time ago. Although I have recently changed to using erythritol in my drinks instead of sugar, and my drive to eat has dropped massively, after I discovered the fructose signalling mechanism and the weight is falling off with no effort.

[@TypicallyUniqueOfficial]

I have so much respect of Stan, the vertical diet is such a great diet for someone like me.

[@charzo]

Two of the greatest in their particular fields. Beasts!!! Great content.

[@joshuawalker301]

I know it's an hour long podcast, but it felt like a 20 minutes one. God damn Stan is knowledgeable, humble and non dogmatic.

[@RichRobinson]

Stan is so awesome. He’s full of superb knowledge and advice. Great attitude. Thanks, Tom.

[@jamesgilgannon4164]

The most knowledgeable interview regards,health,fitness,nutrition etc,I've ever came across and I've worked in the industry for 19 years! This book is a must for me! Great interview. Thanking you both.👍😊👏👏👏👏👏

[@droopybeagle]

I know this is an old comment and you may have already seen it. If you liked this episode then I suggest the episode of Andrew Hubermans podcast with dr Andy galpin on building strength and muscle or the other 5 videos in that series.

[@davidlopezlirabayod2891]

An episode where Tom could get Stan Efferding and Gabrielle Lyon on the same table and just let this two speak among themselves would be pure gold

[@TheTipTopTippy]

🔥 agreed

[@emh8861]

Both fake

[@olliesmith7342]

Tom, when you ask a question, you don't have to offer up potential answers to the guest. Just let them answer mate

[@deathbybears]

Yeah Tom. Love you and your channel, but learn when to shut up and when not to shut up.

[@davidvandeusen3424]

Tom would have a better show if he would talk a lot less, while listening more.

[@MeMe-dw1sm]

It's narcissism.

[@robh5695]

Right! How many people have said this. Despite those ears, the man no listen. Still love him and the show tho.

[@michaelheiter9079]

Love his guests, but sorry, I find Tom incredibly annoying on a multitude of levels. It all feels like an overacted performance with him. But hey, the guests are awesome!

[@joeguerra3433]

I was expecting another yelling and tough bodybuilder, but he is different. Down to earth and calm demeanor is what kept me here for the whole video. But took me awhile to get his name. U should post his name on the video. I'm 60 yes old, and he's the calmest and friendly body builder I've ever seen on video. Thank you for all your information

[@src4409]

Sense of urgency is what I absolutely need to be motivated.

[@arbinimeri2204]

Amazing interview, Stan Efferding is a treasure of knowledge. Also, the way you simplify the questions and realize what the audience wants to know is very helpful indeed, however try to interrupt less because it is a bit distracting.

[@ElHolyBoy]

Even though I became obese in my thirties I am overwhelmingly thankful that my parents supported year round sports and that I ran everywhere walked everywhere and rode my bike everywhere while not in competitive sports. I've noticed very distinctly that my cellular memory is still there. My body knows what to do in returning to activity. I cherish that. Thanks for the talk.

[@Bigdogshaving]

What up Herman!!

[@maryann2600]

This man is knows what he is taking about. Very educational. Thank you!

[@scoobtoober2975]

I knew a person somewhat close. Heard their routine and saw their results. Results from a small picture was very pictureesque and they won 1 award. Then i met them a few years after. Obease and un-happy. They got there with a scale and super restricted diet. Almost killed her. That is now what I would have ever wanted and kept me a little chubby, and now I'm a bit fat. One meal a day, high fat. Oh my. You guys and all the others preaching are so awesome thank you so much. I need to try this lifting thing again. I tried lifting and gym life, 5 days a week for a year consistent. I knew nothing but eat protein. But I also ate everything. I gaind no weight and no abdomen definition. I was stronger but wanted some definition. Fat was still there. I was ravenous hungry. I probably ate some fat and eggs. But too many simple carbs and tons' of sweets and soda. I was defeated 20 years ago. now I'm going to try it right. Wish me luck. Thank you for this episode. I'm 10 pounds down in three weeks from one mean a day, high fat fat fat. Love it so full at night.

[@TheBlueskyson]

I remember seeing Tom workout in L.A onetime. He's right about the aggression and anger he'd put into his work outs. I was next to him on the bench press. He was shouting and grunting going into a lift. A crazy angry look in his eyes. U would'nt wanna mess wit him. ty 4 video

[@anthonyar3347]

I would have told him to shut the F up. if he was shouting.

[@davidanthony1267]

Stop it. 😂

[@sohantanna625]

STANN EFFARDING!!!!

[@gregdavis861]

This was an incredible interview great questions by Tom. Very straight forward and informative.

[@isabeauseawolf4294]

Loved this, learned SO much. Thank you 🙂

[@allfusionx]

Thanks for providing great content. Some guest suggestions for future videos; Dr. Eric Berg, Thomas Delaur, Dr. Mercola, Dr. John Bergman (all of these guys can be found on KZbin or a simple Google search)

[@rickgooch8022]

The world is gradually moving out of the "I work for my boss" era and people who choose to be entrepreneurs are securing a brighter future for themselves.

[@dustsky]

@Bjarke la Cour Charles Soward is great but Mr. Sugiuc Poponaru is probably the best, most would agree.

[@AberrantArt]

Good luck with that. This year the World Economic Forum meets at the Davos Agenda. kzbin.info/www/bejne/gIvae6Ofmruso5Y

[@splash0114]

^ LOL just a bunch of bots talking to each other

[@newplanman9836]

Swarznaegger smiles when he lifts. I listen to Goggins and running cadence's to get out of body. BUT... Every morning I listen to your motivation video where you mention Derek Jeeter and Billie Jean King and have that headshot of Venus Williams. Insaaaaaanely motivating. Thanks.

[@VincentFink]

I love how Stan's efforting has helped himself and now others!

[@michaelselz3389]

He does put alot of effort into it

[@coachericalee312]

I lost 135 pounds and I’m now trying to build muscle but I’m grateful cause I was able to kind of even it out and not have a bunch of loose skin which was my worst fear…I feel so much better! I was pre diabetic! Had a pulmonary embolism with massive clots on my heart & lungs and I was able to heal myself

[@BraveAbandon]

Dr. Eric berg has a video on loose/flabbi skin here on youtube. I havent seen it yet. Been watching his nutritional vids and they have been excellent.

[@nanapoku5259]

What's your strategy for building muscles back, any type of foods? Lost some weight/muscle too, and trying to build it back.

[@panoritsa82]

Congratulations!

[@JCX-9]

@@nanapoku5259 you need protein to build muscle. Eggs, meat etc . You cant have muscle without consuming protein.

[@nanapoku5259]

@@JCX-9 I do eat protein, but I guess I've not been eating enough.

[@jtrenow]

Finally a guy that actually knows what he is taking about when it comes to nutrition 🙌

[@KenWang_]

Yes

[@doodefl262]

He can be as articulate as he wants. Why is he red as a lobster? Don't buy it when the info comes from a guy with high blood pressure. And also don't trust training advice from an admitted steroid user

[@varnadorel]

@@doodefl262 I agree. He looks like he suffers from high blood pressure. He doesn't look very healthy and be may be strong but he doesn't appear to be in good shape.

[@incorectulpolitic]

@@doodefl262 A bald, drug addict, with grey beard, with varicose veins, who can barely breath while sitting(all signs of severe toxicities and deficiencies) is trying to tell me about health. Cool story bro.

[@ziggyplay]

actually, he's missing a lot in nutrition, especially from the latest serious research papers. Check Jason Fung for a more accurate and realistic approach. cheers!

[@eastbaywolf7667]

Stan is the man! Cool to see him in here

[@siyandankundla-mgudlwa1888]

Very informative and easy to understand. Thank you

[@cautious1343]

Biggest takeaway from Stan ... Simple but powerful foundation in the statement "protein, calories, resistance training".

[@stefanobregliarealityhacks625]

“❤️The greatest glory in living lies not in never falling, but in rising every time we fall. ✈️✈️✈️

[@glenholmgren1218]

Excellent Guest, interview, Intel- Thanks!

[@markherrera4612]

I really appreciate this video. Thank you so much.

[@negativefx83]

Great interview - I will say I never have a hard time eating protein (from animals) - I consume around 240g / day of I would say 90% animal and the 10% from whey or yogurt.

[@GorillaStrengthEquipment]

There is a difference in a diet and a lifestyle change. Framing something as a diet you are framing it as something that has a start and stopping point. A change in lifestyle frames it as a long term life change.

[@onegod7257]

THIS GUY TALKS BETTER AND SMARTER THAN ANY DRs IVE EVER HEARD

[@keithkunik3229]

What a great pass in knowledge!! Great video!! I'm subscribed!!

[@uncklefrankmoore4540]

I'm 50. 6'4 156lbs.not much to me. Used to weigh 175 walking around. Ball playing weight was 187lbs. I've ever got into weights to get size. Always to be stronger and have good flexibility and explosiveness. Now I need to get my weight up for my health. This video helped me to get my first steps ordered. Calisthenics for two weeks then to the weight room. I've picked up my calories as well but it is hard for me to eat all of the time. Staying on it tho. I need the testosterone production as well. Getting old sucks... but I am going to get my quality of life lit!!!! Good video. Motivated me more!!!

[@2old4allthis]

If you’re not already familiar with it, look into drop sets. At 65, it’s done more for me than any workout I’ve done. I also occasionally mix it up with heavier sets with three minutes of rest (with palmar cooling recently), BFR bands, and bodyweight chins, dips, and push-ups. I’m certain, however, that the drop sets have done more for me than any other routine I’m doing. I’ve been 163 lbs. at 6’3” (144 in college) and am currently 190. Not huge, but definitely more muscular than I’ve ever been.

[@jamesrobertburke9500]

getting okd sucks, put your faith in Jesus , believers do get an eternal resurrected body that appears to look around 25-30 earth years old , altho there is no time in Heaven, we still eat for pleasure altho bathrooms are non existant in Heaven, the food has no calories but aside from tasting delicious certain foods will give you wisdom or knowledge or strength to handle the Glory of Heaven , there is sport in Heaven and if all those reasons arent enough our pets are there too, see kat kerr revealing Heaven and have a blessed dat🙂✝️🙏🏻

[@ahefner33]

Thyroid?

[@swisstrader]

All that being said, cant take my eyes off that massive vein at side of hit head 💪

[@reallyryan_]

Never skip head day

[@judyfinnegan5268]

Great video Thomas very interesting and so very well explained need to watch and take notes 🙏👏👏

[@CamdenMcInnis]

Stan is great, I need to start watching him more.

[@heyphilphil]

It was funny to watch Stan hold back his laugh when Tom said he can put on alot of muscle or gains in 3 weeks. I think Tom needs to stop saying he "lifts"...he should say he exercises or works with weights. LOL

[@michaelgroenewald7]

I thought this as well, yes when I look at Tom he strikes me as a guy who just stacks on the muscle 😂

[@varnadorel]

Tom has superman genes.

[@demetriuscooksey7147]

Maybe he's a grower, not a shower.

[@itamaravraham4068]

Very interesting stuff. The macros of 30/30/40 feels pretty right, not too much protein, not too little or too much fat and a reasonable amount of carbs. Feels pretty balance and also not restrictive by any means

[@riche5101]

which macro is 40?

[@itamaravraham4068]

@@riche5101 carbs, in retrospective I think 30% protein is too much. 20-25(max)% protein, 30-35% fat and 40-50% carbs is way better for digestion, not feeling heavy etc. Around 35% fat, 20% protein and 45% carbs is optimal for energy levels, digestion etc

[@itamaravraham4068]

@@trembling3674 Sounds pretty right for maintaining. For bulking I would go lower on protein to 20% and up the carbs to 45-50%. For cutting I would go 30% on protein , 35-40% carbs, 30-35% fat

[@Tra-eu7md]

watching this video helped me lower my BP big time, w/o medicine…i got a cpap and used it for a month , started working out and it eliminated 10+ years worth if BP issues

[@joshua73351]

Stan Efferding is the MAN!!!!!!!

[@vinayiqbal8236]

Love Stan so much knowledge powerhouse he is ❤️🙏

[@src4409]

Started jogging with my oldest when he was 4 years old. I hate running...I have no stamina, but I did it for the health benefits.... my 4 year old could keep up easily. But now he's 16 and has been competing in track and cross country for 2 years. He also joined jrotc raiders. He sees me lift, do calisthenics, and workout regularly. I hike 3-5 days a week at a nearby state park and took my younger kids all summer. We even go on the weekends. They worked out with me doing all of my workouts including lifting, but I just gave them 2lb weights and mostly did calisthenics with them. We do push ups, tricep dips, jumping jacks, skips, high knees, gallops, hip flexor isolation, squats, etc... all on our hikes. Make it fun and make it creative and they will keep doing it forever.

[@lorenzoramos1477]

Love Stan, super smart guy. Wish this was a longer interview!

[@SchuyFit]

Great episode!

[@Sniffmesexy]

That’s interesting that he mentioned kids skateboarding. I started skating when I was around 5-6 until about 18 and so many people frequently ask, “how do you have such good balance?” I guess I actually have an answer now

[@jajsjsjhejfjwisjkdkk9052]

Also in basketball I know some whites guys who skate and surf who could jump like they weren’t white

[@JumpRopeVeteran]

The hockey example he used about 12 minutes in is explained in detail in Malcolm Gladwell's book "Outliers." It's a fascinating phenomenon.

[@simplycy919]

Yeah and I’m the middle of the great example it cuts to an ad and doesn’t expound upon that any longer

[@arthurfonzarelli9828]

Coach elementary basketball in the early to mid-90s and I couldn't believe the difference in what at that time were fall babies as compared to the ones that were born the next summer and graduated high school at 17 like myself. Made a lot of sense though to me considering these children had only been on Earth less than 150 months so anyone having an advantage had a big advantage and I witnessed the same thing a child as I was a 17-year-old high school graduate and always a late bloomer physically

[@arthurfonzarelli9828]

Though I do disagree a little bit here with Stan. I just think it's a much bigger edge all the way to graduation not so much cuz of the coaches I just think they stay further ahead of them

[@MR_THINQ]

Excellent video, brilliant interview - well done! 😎👍

[@merrieleiderman1885]

Blood sugar levels are determined by the amount of available energy storage in the body, not by the macronutrient content of the diet. In fact, fasting blood sugar levels do not start to rise until you have not only filled the healthy subcutaneous energy storage, but also filled the unhealthy visceral and ectopic energy storage.

[@laughingfalcon]

When Stan said “Taking a 10 minute walk after each meal is twice as effective as Metformin for reversing or preventing type two diabetes, just from moving the muscles and getting your your body to do what it's supposed to do” [48:18], do you know what study he was referring to? I would love to show it to one of my diabetic friends.

[@coltonparsons4852]

Stan never uses studies.😂 He literally has no idea what he is talking about. Preventing diabetes comes down to avoiding saturated fat and animal products. The saturated fat damages insulin producing beta cells in your pancreas. Eating to much sugar has no cause in diabetes.

[@StoicJason]

@@coltonparsons4852 what study are you referring to?

[@jeremybraden8041]

Very very good video, actually listening. Tone plays a big part 💪🏾

[@lselson]

Thanks, I needed that.

[@bikin2008]

Started the gym weighing 170 at 6 foot 4. Now I'm 255 to 260. Simple diet and time/consistency. People want the quick fix and it's just not gonna work.

[@SXLLXNBXE]

sounds very lean and natural. i can do 260 in a year even without the gym.

[@HouseofAda]

Body recomposition is the hardest thing I have done

[@justgouds]

So true.... "The best diet is the one you'll follow."

[@jeffreyharrison4045]

Fascinating episode! Thanks

[@Paul-hi7nw]

Great interview with lots of information however I would like to offer one important correction: Stan was not incorrect when he stated that High levels of saturated fat causes cardiovascular disease (heart attacks) however the saturated fats that causes CV disease is serum (in the blood) saturated fats NOT dietary saturated fats and furthermore dietary saturated fats does not cause serum saturated fats. To be clear: It is the high serum saturated fats that is dangerous NOT the high saturated fats found in eggs, red meats, etc.

[@ayeshavlogsfun]

What causes high serum in blood ?

[@potatowaffle5653]

@@ayeshavlogsfun it's cholesterol. That can be controlled by exercise, active living and building muscle. Diet as well, of course.

[@potatowaffle5653]

Stan isn't wrong when you think of his advice as a whole. Employ healthy active living and cholesterol will be the least of your problems 👍 keep on grinding 💪