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

Science says eating just one meal per day can improve your health.

Learn more at https://highintensityhealth.com/OMAD

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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.

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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.

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------------------------------------- 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.


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