Stan Efferding on Vertical Diet, Sleep over Cardio, MEAT and MORE!
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- Опубліковано 6 лют 2025
- Stan Efferding joins Mind Pump and reveals a ton into his bodybuilding career, his vertical diet, and more about his business.
Subscribe to Mind Pump TV - goo.gl/h44uXg
Timestamps!
(0:30) What got you started
(3:00) How he was successful in Bodybuilding
(5:45) When did you learn about your potential for bodybuilding
(7:45) How to GROW in the Gym
(8:40) Genetics in Bodybuilding
(11:00) Career before Bodybuilding
(13:00) Training Methodology Changes
(16:30) How much Bodybuilding helped Powerlifting
(24:00) Monster Mash Explained!
(28:00) Gut Health
(32:00) Rehydration Program
(34:00) Bodybuilding sodium plan
(38:00) Phil health
(41:00) Sodium
(43:00) Women creating nutrient deficiency
(45:00) Walking after a meal
(48:00) If you want to be healthy don’t Compete!
(52:00) Fasting?
(57:00) Most people have gut issues
(1:04:50) Why you cannot compensate sleep, diet, nutrients for a pill.
(1:10:29) What does he have to take now to manage his hormone levels?
(1:11:40) Have the trends changed in programming then vs. now? The importance of tackling the big rocks first (EAT, SLEEP and TRAIN).
(1:17:56) What has he learned about himself and business through his experience?
(1:23:50) Why meal prepping and planning is the #1 predictor of success.
(1:27:20) Why meal prepping and planning is the #1 predictor of success.
(1:30:03) His take on the evolution of social media and how it has affected his business
(1:36:07) Why all diets work when they are inherently followed.
(1:43:09) The power of broke” mindset and always giving more than he gets.
(1:45:57) How anything you give for free has no perceived value.
(1:48:00) What does he do to break his “checklist” style of living?
(1:51:15) What is the proudest moment he has had in his career?
(1:56:54) How has his relationship with his mom impacted him as an adult?
(2:01:48) When you change the why you look at things, the things you look at change
(2:05:40) Stan's tip of the day!
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Timestamps!!!
0:30) What got you started
(3:00) How he was successful in Bodybuilding
(5:45) When did you learn about your potential for bodybuilding
(7:45) How to GROW in the Gym
(8:40) Genetics in Bodybuilding
(11:00) Career before Bodybuilding
(13:00) Training Methodology Changes
(16:30) How much Bodybuilding helped Powerlifting
(24:00) Monster Mash Explained!
(28:00) Gut Health
(32:00) Rehydration Program
(34:00) Bodybuilding sodium plan
(38:00) Phil health
(41:00) Sodium
(43:00) Women creating nutrient deficiency
(45:00) Walking after a meal
(48:00) If you want to be healthy don’t Compete!
(52:00) Fasting?
(57:00) Most people have gut issues
(1:04:50) Why you cannot compensate sleep, diet, nutrients for a pill.
(1:10:29) What does he have to take now to manage his hormone levels?
(1:11:40) Have the trends changed in programming then vs. now? The importance of tackling the big rocks first (EAT, SLEEP and TRAIN).
(1:17:56) What has he learned about himself and business through his experience?
(1:23:50) Why meal prepping and planning is the #1 predictor of success.
(1:27:20) Why meal prepping and planning is the #1 predictor of success.
(1:30:03) His take on the evolution of social media and how it has affected his business
(1:36:07) Why all diets work when they are inherently followed.
(1:43:09) The power of broke” mindset and always giving more than he gets.
(1:45:57) How anything you give for free has no perceived value.
(1:48:00) What does he do to break his “checklist” style of living?
(1:51:15) What is the proudest moment he has had in his career?
(1:56:54) How has his relationship with his mom impacted him as an adult?
(2:01:48) When you change the why you look at things, the things you look at change
(2:05:40) Stan's tip of the day!
thx for taking the time to make this you are one of the few channels that do
Thank you very much .
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When does he speak of sleep over cardio please?
Stan is one of the very few people, that can listen them talking for hours. Somehow he is able to comunicate his pains and strugles in his life in very positive and mindfull manner. Every time i listen to him i feel better afterwards and in line with my goals in life.
twrkhanasparukh well said. He is extremely generous with his knowledge and his teachings can be adapted to all people, from strongmen to the average gym goer. Great stuff.
Agreed!!
@@MrGflan ll
Well said brother
It’s always the same with Stan but I still listen to this guy like it was my first time. The only guy who instilled in me the concept of repetition and consistency, day after day after day. Thank you Mind Pump.
When "The White Rhino" speaks we mere mortals stop what we are doing and listen intently. So much information can be gleaned from this one individual. Thanks MP for posting such consistently great content. Subs to the moon !
If by information you mean bro science
@@SamuelMM_Mitosis stick to your video games pal
@@ottallmanok, thank you
@@SamuelMM_Mitosis why do you have such a high pitch voice?
@@davidverdugo6266 lol?
I had never heard any of MindPumps other stuff but have been fastidiously following Stan around UA-cam for a while.
Like the guy sitting on the right hand side said, I too was curious to hear more about Stan outside of nutrition and training.
This is one of the best interviews because I feel it really speaks to me.
When I’m on my training and diet plan, the plan works because I strictly stick to it.
If something comes up and I’m prepared, I just deal with it.
If I’m not almost literally nothing happens.
I found that this carries over directly to the rest of my life.
If I eat well, sleep well, train well, don’t spend hours in front of a damn screen and keep all of these things to time, my productivity and mood are immensely improved.
Finding a way to make sure I can do that in a condensed, easier to maintain, harder to get out of way is the challenge for me now.
Probably like a lot of other people, I don’t really have any form of a motivating factor.
But listening to material like this makes me keener to seek out any form of success and see what I can do.
There is more that I have learned but I’ve rambled enough.
I appreciate the time and effort you guys put in, as well as sharing your valuable experience
shasal glad you enjoyed it. Have you listened to podcast yet ? We’re on all major platforms : iTunes , Spotify , stitcher, podcast republic , google play, etc .
This was my first time seeing/listening to any of your work but definitely not the last
Best interview ever.
This is one of if not the best interview I've seen with Stan, and I've seen em all, You guys asked the right questions and Stan was a lot more clear and well developed in his answers. Awesome job!
I love that you guys got Stan to open up on a personal side. I respect him even more now as an individual. Keep doing your thing White Rhino.
Stan really seems like a down to earth guy. Also I really respect the fact that despite him making money of the vertical diet he still puts out all the information out there
Stan is great, his calm mannerisms crack me up. You guys are definitely right about giving free information. I was listening to the podcast for a few months, then the free videos of MAPS Anabolic popped up in my UA-cam feed. Decided to buy the program AFTER watching all of the free videos! Adam nails it too, making the financial commitment makes me more intent on following the program. I’m halfway through the pre phase and feel great.
I love the way he talks, a real gentleman.
Makes so much more sense to increase the nutrition and your body’s ability to absorb those nutrients while also increasing workload. Way better than starving yourself.
I don't think i could ever get sick of hearing from stan he just makes sense
I absolutely love all of the different angles that you all take on all 5 billion diets. The two things I've noticed here compared to others is 1. Your emphasis on digestion (yes, I've been that guy that walked around feeling like an inflated tire because that "was just part of it") and 2. The emphasis on picking and pulling things from all the 5 billion and create the diet that works for you and is sustainable. I've said this on other shows but this is one of 2 shows I consistently follow out of all the ones out there. I've learned a lot and I appreciate it.
This is one of the best ,most complete conversations ever ...thank you gentlemen ! Worth watching again n again n all over again !!
Stans the man. One of the best guys to learn from in the world of muscle
No doubt bro! I've reduced my blood pressure with his vertical diet, within 1week!!! Feeling AWESOME in the gym, and my stomach feels so much better. " Stan the man "
Hes nothing but bro science, his diet is not at all supported by research
SamuelMM bro science > peer view
@@maverick5989 okay
@@SamuelMM_Mitosis your hetero status is not at all supported by research.
How have I just seen this? This is great content guys. One of the smartest and strongest powerlifters out there.
Wow, this OG laid the smack down and baptized mind pump with everything yall also preach. Awesome
Friggin amazing podcast as always! Has anyone had trouble with low volume? I had my laptop volume and youtube volume on max and still thought it was a little too low.
Lina Omary I watched with headphones, it helped a lot
use earbuds, your welcome.
I had similar issues I watched this with speakers and headphones, I could only hear Stan in a quiet room, take the time to equalise your audio before you record.
Same thing with mark bell podcast; the host's volume is loud and the guest's volume is low.
fuck off lol
Brilliant man. Brilliant source of knowledge.
Thanks to everyone involved in this episode.
The first time I got to a low bodyfat from overweight it went slowly, 25kg in about 1.5y. I did it by intuition, cut the junk food, reduced carbs (too much actually), doing hours or rockclimbing. The kind of training that does not make you big but neither slim as a runner. Hit the wall at about 15% bf so started all the fad diets. What a huge mistake. 5 years for nothing, except to know exactly how my body responds to the various deprivations so I am less scared of, say, missing a protein meal once. The body is very resilient, tor the good and for the bad. Anyway, I went through a reverse dieting high in carbs, now eventually cutting without efforts. It takes time, I don't want to cut more than 200-300 kcal a day. Easy and with joy, love the food I eat, no restriction anymore. Lot of meat and rice and carrots, the best to me.
i need to work on my organization and proper planning like stan, he's a legend in the industry.
Stan's knowledge 💯 So nice getting to know this man. Thank you Sal, Adam, & Justin. I loved hearing what he learned from Flex Wheeler and how he translated that success into his Flexible Diet. I learned a lot about nutrient partitioning from him, and I was one of those people who watched his Iceland seminar 3 times. I think I'll buy his Flexible Diet now though.
Been carnivore for 4 years. Been trying this program. It has been great. Less restrictive.
Thank you, Adam, for asking the authentic questions that made this interview 💯. I really appreciated getting to know this extraordinary man and how he overcame very serious obstacles.
Stan you’ve shown me the light my friend with training and diet .
Love that you are doing some podcast video now. Would love to see them all done by video eventually. Great stuff guys
Amazing podcast, I just watching videos on the vertical diet, I haven’t bought the program yet but I’ve started making monster mash’s and it’s amazing. Very easy to eat and you don’t feel like garbage afterwards. I’ll definitely be looking more into thanks guys and thank you Rhino
Excellent! Great advice, great questions asked, great chemistry and overall I'm impressed and very glad I gave it a listen!
I want Stan to read me a story as I fall asleep
Very nice interview! Thanks! Some in dept, some personal related stuff, awesome! Not just one more then there were 50 before with Stan. And really makes me appreciate this man even more then before!
I really enjoyed listening to you guys. Stan has so much insight.
My only complaint is that all the audio levels are to low.
Amazing interview. I’ll have to agree with Courtney. Stan’s level was very low whereas the other mics were much louder. Also, just as a sidenote mention: Stan’s camera angle with the mic slightly away from his face, is a nice look. When you guys are sitting on the couch and the mics are right up against your faces, you can’t see your faces at all, it looks a little awkward. This is all sincere feedback, I love the podcast, just a sincere suggestion to let us see your faces a little more.
He really is a phenomenal guy
Great content, audio production needs tweaking as mentioned by 117 other people, keep em coming
Keys to the kingdom! Thanks gentlemen!
Im following Stan's program and finally growing and thriving.
How did you find the vertical diet? Did you get the book?
@@leonardpersin4255 I actually found him on UA-cam and just researched a little more and started eating it and literally felt better a few days in ... it's really good if you have gut issues from craming a bunch of different shit down your throat. There is nothing in it to bloat you and everything moves through you nicely 👌
@@chrislockhart3585 beauty mate will give it a whirl
Any video Stans in i first give it a thumbs up and then i watch it..Great stuff!
Nikola Jovanović me too!
What had me have an interest and not, in personal training? Seeing pattern’s in how quickly I would get results. It did not seem normal. Sometimes, I’m intuitive. And know what’s an outlier. I had it.
I would also, exercise my arms one more than the other, not purposely. And that would also get my attention. 🙂
Can check out the Stitcher podcast app and search Stan Efferding. Audio gold for hours and hours on all different podcast shows. Love listening to this guy
This is my second time watching this while i take a walk! Love this one!
Bobby Hendricks lol
Had those same ocd counting ticks. Can’t believe he mentioned that.
Omg this podcast answered soooooo much.
Stan’s the man!
I've always loved the podcast, but your interview episodes are just exceptional !!
Great Podcast! ❤️
I love Stan, what a legend.
Stan is the Man
I wish I could hear him better. Please check your mic levels before uploading. Turning it down is easy, but my phone won’t let me turn it up any higher........... :(
Very articulate and strong man. Respect Stan.
my fave part of the vertical diet? taking shots of real cranberry juice!🤣NOT from concentrate! but for real, love all the aspects of a healthy thyroid and metabolism, solid sleep, and having a flat quiet tummy because the digestion is so optimal.
Anything with the Rhino is usually outstanding. This did not disappoint!
I'm a textbook ectomorph with a ton of slow twitch endurance muscles... and the Mike M HIT thing is the first time people started asking me if I was on gear
Love this one of the best interviews guys 🙌🏾👌🏾🤙🏾
Aye I have ticks too, i can suppress them when I’m around people but sometimes I won’t realize I’m doing it if I’m comfortable around someone and they’ll mess with me about it. When people started calling me out on them though it helped me learn how to not do them around people lol. Stan is the shit though, he’s experienced both sides of the coin (world record holding powerlifter, and pro bodybuilder) so he knows what works for both, he doesn’t just use some catch all answer for things.
Strong and usefull content. Thx for offering.
I learned so much from this guy!
Wow I never heard of this guy, he’s amazing!
Hi Stan! 🤗 Hi Adam! 🤗🤗
I really liked this episode
Damn I watched that whole 2 hours. That was great stuff! Best episode ever. Stan is the man!
low potassium intake causes irregular heart beast, increased stress and slow muscle recovery. Doesn't it make senses that these factors can cause sleep apnea ?
I’ve been waiting for this interview since you guys mentioned it in a previous episode!
GOLD !!
Idk if anyone else mentioned this but even at max volume you can barely hear anything, especially Stan.
Such an amazing one 👌
Man how hard is it to compress the sound to be more even? Do You need a degree to do that in murica?
on full volume this should be louder
Amazing info. But I’m having trouble understanding where the fiber is in the vertical diet. Isn’t that a giant void that needs to be filled in most Americans’ diets?
Thumbnail makes him look like he's double-scooping pre-workout with a gallon of coffee.
I'm one of those buyers of the Vertical Diet after watching the Iceland Video! So much good information that just made sense!
@Ali It works out great once you get past the initial adjustment phase. If you're losing weight and have a high body fat percentage, be sure to set your protein macros to your lean muscle mass, not your overall weight
Interesting about Stan’s mom mine is very similar a good person, hard working , always involved in my activities as a child, a functioning addict for her it’s alcohol she wasn’t always mentally unstable but it’s turned out that way over the years.
This is freaking awesome. Love Stan.
The volume fam 🔈
44:44 sleep over cardio
Proverbs 27:17
KJV Bible
Iron sharpeneth iron; so a man sharpeneth the countenance of his friend.
Great podcast, but you have to really turn up the volume to hear Stan.
Stan needs to do children’s audiobook 😂
Great interview
Can someone explain what he said what they were taking to recover faster?
i am now subscribed to this channel because the interviews are amazing AND the time stamps makes life so much easier 😂😩😩💯💯💯
This is straight wisdom! Thank you for this great interview
I’ve listened to this 3 times now.
🙏🙏❤️
amazing
It's Not fair to say a trainer is a ripoff for not knowing a client's hormone levels we can suggest they get checked and share blood work it's very helpful for sure especially if they're not getting results, some people will only take there Dr's advice. It's a trainers job to design a comprehensive and consistent exercise program and meal plan if there willing to follow one.
Us trainer/coaches are only able to get the client to agree to follow and afford what there able.
Thanks for the information Stan.
Appreciate your work.
Shamrock Boxing
Coach James.
thank you
woah 43:36 never made the connection but i have noticed this in the past. very interesting.
Stan the man!!!
What I wish would be addressed when they speak of two workouts per day and all the eating, is the role of steroids in recovery. Clearly a different program for natural vs drugs. It would be nice if they would address what is appropriate for a natural.
Nice!!!!!
Amazing video guys! Great info. Loved hearing about the business side of Stan!
Dude with glasses you are thrilled i understand, but you are yelling too much and i have to lower volume all the time !
Aside from all the uuuggghhhs and uuuuuhhhhhhs and hijacking and interrupting Stan’s responses, excellent podcast.
Joe Pesci you ruined it for me. I may not have noticed if you wouldn’t have mentioned it. Lol. Thx
I didn’t notice till you said something
This is fantastic. Thx men
Stan is a classy guy...love his information...That's my boy.
The audio is really quite on this
Great content! #NewSub 👍
Wtf I literally took eggs and pb and j sandwich to school the other day
Thanks for this! Very very interesting and informative.
Yes we got a shoutout for badminton haha
Have you ever thought about not talking or butting in when a LEGEND is talking and giving out VALUABLE information??
2 ears, 1 mouth
He speaks about his old friend Flex Wheeler.