'Stan Efferding Red Meat Over Egg Whites & Chicken, Salt & Sleep for

01:29:55 Apr 8, 2023 1 1

'Science says eating just one meal per day can improve your health.  Learn more at https://highintensityhealth.com/OMAD  -----  Stan is world\'s strongest professional bodybuilder and arguably one of the nicest guys around.   On his 50th birthday he squatted over 500 lbs for reps.   ➢ This episode is brought to you by Butcher Box! https://butcherbox.com/hih  Serving the High Intensity Health community with truly grass-fed, pasture raised beef, chicken and pork.  Save $20 OFF + Get Free Salmon: http://bit.ly/2wEfEHD  Connect with Stan & check out The Vertical Diet Plan: https://thekooler.com  Today we talk about avoiding common mistakes many make when they get into fitness--like under eating foods that harm gut health and doing too much cardio.  -----------------------------------------Lets Connect--------------------------------------  ➢ Listen in iTunes:  https://itunes.apple.com/us/podcast/high-intensity-health-radio-with-mike-mutzel-ms/id910048041?mt=2#episodeGuid=ec2ede4a8bb94b12b981d75a767bf4e2  ➢ Instagram https://www.instagram.com/metabolic_mike  ➢ Facebook  https://www.facebook.com/MikeMutzelMS   ----------------------------------Supplements That Can Help---------------------------------  Myobolic BCAA: https://amzn.to/2IS2f83  IFOS Fish Oil: https://amzn.to/2xs08CC  BCM-95 Curcumin https://amzn.to/2KcYOVG  SomnFix sleep tool: https://amzn.to/2qVamVq  -------------------------------------- VIDEO GEAR-------------------------------------------------  Vlog Cam Canon M50: https://amzn.to/2jRBTEd  Interview Cam C100 ii: https://amzn.to/2EC5NE8  Best Lens Ever: https://amzn.to/2IJ9WZC  Vlog lens: Canon EF-S 17-55mm f/2.8 IS: https://amzn.to/2IGlfSo  Good Audio: Rode VMPRPLUS Videomic Pro: https://amzn.to/2v9W9cm  -------------------------------------- Key Timestamps----------------------------------  10:53 Stan got his pro card in body building in his 40s.  15:25 Stan doesn’t manipulate shape through water and salt.  16:17 For women, being a very light weight does not translate into placing in body building competition.  17:52 There is a reduction in resting metabolic rate from long term caloric restriction. Salt, fructose, and iodine improve metabolism.  19:01 Stan has his clients eat lean red meat for their protein source.  20:59 The common diet focus is on macros, not micros, but micronutrients are in great abundance and have complicated beneficial interactions.  21:39 Stan uses sleep, food and training to manipulate body composition and strength.  23:44 When you do chronic cardio, your body will rid itself of muscle not used for the task as a way of being efficient.  26:06 If you are lifting at 80% of your capacity, your body does not have sufficient stimulus for adaptation.  27:00 Optimal hypertrophy training for body builders is twice a day, 40 minutes in the morning and 30 minutes at night. This provides stimulus and avoids over fatigue.  29:54 Stan’s athletes do not use caffeine.  31:19 Sleep hygiene is one of the most important things that Stan addresses.  33:50 Change requires consistency.  40:24 Long term, does your weight loss cause deficiencies, loss of strength or health?  41:13 Keep foods containing calcium and magnesium in the diet.  42:29 Fat adaptation works well for endurance athletes. Glycogen is needed for strength.  42:51 It is more efficient to have glycogen in the muscles when you are in training.  43:27 Fruit raises metabolism, energy levels and body temperature, but does not spike insulin.  45:16 About half of hard training athletes are iodine deficient.  47:58 Fruit at almost any level of intake is protective of cardiovascular disease and all-cause mortality.  53:42 As the top of the food chain, you are impacted by everything the animals below you ate.  55:55 Your recovery takes a lot of sleep, a lot of food and proper hydration.  58:12 You need to salt your food.  You cannot get enough salt out of a drink. 01:04:55 Strength is a barometer of health. 01:09:02 Three post-meal vigorous 10 minute walks each day are recommended. 01:27:23 To make your body regenerative, you need to create a stimulus with appropriate recovery.  01:31:21 Stan’s elevator pitch: There should be more health education and illness prevention.    Thanks for watching this far! Leave a nice comment and I\'ll be sure to write ya back!' 

Tags: fitness , muscle , fat loss , vertical diet , Stan Efferding , The Vertical Diet , Egg whites for bodybuilding

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