Stan Efferding is a retired IFBB professional bodybuilder, world-record-holding powerlifter, and creator of the Vertical Diet, with over 25 years experience coaching athletes such as Jon Jones and Hafthor Bjornsson.
Expect to learn why the best diet on paper is useless if you can’t digest it, why losing fat is often easier than keeping it off, whether lifting matters more than dieting for body composition, how to balance food tracking with intuition, what Stan’s training looks like approaching 60, the health markers to monitor in your 30s, the truth about pain and injury, and much more
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Timestamps:
(0:00) - Why Keeping Fat Off Is So Challenging
(9:01) - The Best Diet Is Useless If You Can’t Digest It
(16:50) - Tracking Everything vs Eating Intuitively
(28:39) - Competing In Sport Isn't Healthy
(35:29) - What Matters For Longevity
(45:35) - Lifting Matters More Than Dieting
(49:54) - The Truth About Pain And Injury
(56:49) - How Stan Avoided Surgery With Exercise
(1:02:46) - Health Tips For People In Their 30's