Stan Efferding Talks 'The Vertical Diet'

Hey, how much did you pay him? Stan TAS this question Joe you are better than this brother you are better than this is on

diet

.com

vertical

, which leads you to continue putting effort into communication, which leads you to the coolest communication, they are all the same and there I have a very detailed description, it's 50 pages long, over a hundred references and it's very comprehensive of all the things that are important for training, including the hypertrophy block, the strength block, obviously,

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s, sleep, hydration, the whole thing though. that's where I use it's the exact same program that I've been sending to my athletes for over five years the exact same program that dangreen haftorah bjornsen sent Brian Shaw Larry wheels it's the exact same program that I gave to Steph fitmom from Australia women I have weight The lean mass loss and mass gain programs are separated with sample diets, so it's very comprehensive and includes all the things I talk about all the time and all my seminars, but you can get to the

vertical

diet in stride , it's not just about weight results. in the room where you see people, but people are also seeing all kinds of health outcomes.

Steph fitmom had some stomach problems, other people had other problems and it really helped solve a lot of problems for a lot of people, so it's not always just what we're doing in the weight room, but it also helps a lot with our overall health. Yes, I put a section on blood tests. I put a section on controlling blood pressure and GERD for afghan reflux, so there's a lot. The large amount of information out there can help many people with these types of digestion problems. It is the first thing I do with my diets, since I find out if the individual has a problem with a food, because if I can make them feel better than them.

I can perform better, one of the things that I think is great and that Stan has been sharing with a lot of people is that these are foods that are easier to digest and I think that as lifters and bodybuilders and as people who want to get stronger and we want Growing up, we just accept the fact that we're going to fart all the time and we're going to be in the bathroom all day, but if you're in that situation, that shouldn't take over your situation because you need to find foods that you can digest much more easily and when you eliminate something like carbs when you try a ketogenic style diet it can help a lot with that, when you try the vertical diet it can help a lot with things like that trying to find foods that you can digest more easily, which I've seen in Stan's plan and on myself, playing with it here and there, some of my athletes here at the gym that use it, they can eat more frequently. to get more energy so that they feel better during their workouts, but it is not a giant task for them to digest food because food is digested quite easily and is clean food.

Next question is Stan. I heard a rumor that you're a big proponent of salt. How do you feel about someone who is prehypertensive or hypertensive asking for a friend? Well, there is usually a reason behind that people who are prehypertensive or hypertensive there are people who are salt. sensitive, but a large part of them may have calcium deficiency when calcium is controlled, blood pressure does not increase, the greatest increase and blood pressure between two groups being studied is usually hypothyroidism, when you have a slow thyroid, blood pressure may increase. Significantly, I include a section in my diet that

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about all the steps you can take to increase blood pressure.

He is studying this when he is 20 years old. Dr. McCarran published a study at the University of Portland, he is a doctor and he noticed that those with higher sodium content. when calcium intake was controlled, they had the lowest blood pressure and conversely, those with the lowest sodium intake who had low calcium levels had the highest blood pressure, so there is a very safe range and then there is also a range of performance and the methods that have been used. Recently proposed by the American Heart Association and the World Health Organization, consuming 1,500 milligrams per day is well below the healthy range that was determined from the pure study conducted by cardiologist and president of the World Heart Federation, Dr. .

Yusuf discovered that there was a range that has been the same since we know that around the world, between 3 and 6 grand of salt per day is the healthy range, now add an athlete to that who burns a lot of salt. calories I'm sweating a lot of salt, so you're going to need to be north of that somewhere and then if you have a hypertension problem again, straight to your question, when do you control when you get good calcium and magnesium, that problem. disappears when you fix your thyroid, that problem disappears, so my diet includes those two things and also vitamin D.

You can't talk about calcium without talking about vitamin D because it increases absorption and then vitamin k2 from egg yolks because the city will disappear. determine if that calcium is deposited in the blood vessels or if it is redirected to the bones and teeth, then all those things are important, that's why they are part of that micronutrient base that I build so that everything works together, what is it for? the daily carrot? For many things, I eat carrots mainly for the fiber because it is a low-gas fiber. There are many other sources of fiber that you can get, but they can cause digestion problems, so I eat one carrot a day and in fact, twice a day or three.

Sometimes there are two or three baby carrots, not a dozen carrots, because that can cause the other effect: you could end up getting gas, so it's really for the fiber and that helps remove toxins from the system. Toxins in the system need some kind. of insoluble or soluble fiber to be transferred out of the system some people think it is for vitamin A, but a carrot is beta carotene and is very poorly absorbed as vitamin A in the system, you will want to get retinol from an animal source and the one I, of course I'm going to eat liver, I only use cod liver oil, that's where most of my vitamin A comes from.

Another way to remove toxins from the body is to have less fat when you lose body fat, the toxins, a lot of toxins. it will disappear too what is cranberry juice good for I know it's popular in burgers yes, for me it was just a source of iodine and remember I've had over a hundred blood tests in the last 12 years. I used them as a way to keep track of everything I did and how it affected my body. So what I do when I make a suggestion about a certain food to eat is because I have tried it and tried it, not just because I read it in a book and saw how it affected my performance and the performance of my athletes I had a high TSH level in one of my blood readings one time the thyroid stimulating hormone was screaming at my thyroid to release more hormone but my thyroid wasn't making enough thyroid hormone because I was iodine deficient that's what I assumed and so I went in and I found a source of iodine and you can do it through supplements.

I chose to use cranberry juice because it has many other additional benefits and I like whole food sources, plus I also like the fructose in it because it stimulates the liver. and metabolism and improves carbohydrate metabolism, so I added cranberry juice and in three weeks I had another blood test. My TSH normalized. My energy levels improved. My thyroid t4 and t3 readings were better so it was actually a simple remedy. have thyroid deficiency and on that note recently someone cut weight for lifting weights, which means they cut a lot of weight for lifting weights, which I hate to do, but we do it and I try to give them a sensible, safe way to do it, so He came up to me the night before the meeting and told me his neck hurt.

It is normal for him to have neck pain. I told him where and he said right where his thyroid was, so he had sweated so much water that he had lost iodine and then his thyroid started to hurt, so we immediately gave him cranberry juice and put iodine in, and the next morning the pain had disappeared, so something so simple can provide a great practical effect. It's the one I use. it's not from concentrate, no sugar added, pure cranberry juice because they like to mix them with a lot of others because they are too acidic to drink, so Lakewood makes one, there aren't many other people that make one that I know of, Ocean Spray makes one one, but I found out it's from concentrate, so Lake Woods is all Whole Foods.

It is usually found in most grocery stores. You can order it on Amazon if it's not cheap, but I only drink four ounces twice a day. I take it almost like medicine but I'm on the front end with this thing not on the back end and that's one of the suggestions I make. In the absence of that, you can get an iodine supplement if you want. I prefer real food. I'm not a I'm a big fan of taking a multivitamin to satisfy a vitamin or mineral deficiency. I try to get as much as I can from food.

Personally, I don't even take a multivitamin and my blood works amazingly and my health is excellent. I haven't had a cold in a long time. two and a half years, but I eat a wide variety of foods that are very potent and rich in micronutrients that I can use. Why do I take ten minute walks all over Sacramento and Davis? You've probably heard about this ad nauseum, but I get more comments on this, probably number one sodium and then 10 minute walks are right up there. There's probably the number two comment that I get and you know you think it would be just for health just for cardiovascular fitness, but actually, if you've seen it.

In my video I talked about how it improves insulin sensitivity, it improves digestion, it's more effective than one thirty-minute walk a day if you do ten ten-minute walks after meals and that has to do with all the things that happen in your body is the same reason we train, you know, increasing muscle protein synthesis increases the release of the growth hormone testosterone, so if you train twice a day, which I recommend for some athletes, for a shorter period of time, you stimulate more hormones and your body demands more. protein and you can build more muscle. I do the same with walks.

I just want to improve on just part of what I put there on how to manage type 2 diabetes or high blood sugar. The three ten-minute walks are twice as effective exercises. such as metformin, a medication prescribed for high blood sugar levels, and they are also very convenient, there is nowhere you can go that you can't take a ten-minute walk, whether at the airport or in a hotel or right after dinner if you're at a restaurant, you just walk five minutes there and five minutes back before getting in your car, who has time to go to the gym ten minutes each way plus 3040 minutes of cardio, there It's when you stop doing it because you don't do it.

You have a block of an hour to dedicate to it, but if you have 10 minutes or 9 minutes, then you can go for a quick walk. It is very beneficial. I use it with Hawthorne Brian Shaw. They are very big and the weather is very bad in Iceland. When I got off I asked them to get me a bike like I used to ride my train with Marc. I put a bike in my hotel room and would take three ten-minute bike rides throughout the day on the recumbent bike I had set up. a little tension, I walked a little faster and did 30 seconds on 30 seconds rest pumping blood into the muscles, it dramatically improved my recovery, decreased my delayed onset muscle soreness, so I was able to train with less pain training with Marc.

That is what Hawthorne Brian says, because they are very big guys and the pressure on the pads of their feet would probably be too much to walk that far, but they ride bikes when I was staying with HOF Thor, we would go to their garage after every We ate and rode by bike for 10 minutes. You hear a lot of people talk about the environment and you know how to create an environment. You know it's very important that you don't put up these walls to stop you from doing certain things when Stan mentions. some of these dietary tips or ADD mention some of these exercises or jesse recommends some of the things he's been recommending today when you hear these recommendations, don't be stupid, don't put up a giant brick wall in front of her and say I can't do it because yeah, that's fine, but don't be that person, we tend to do that a lot.

I don't know why the hell we do that all the time, but think about how you can make that happen. because there's always a way, there's always a way to figure out how to make something happen and when someone says you know you need to create your own environment, you need to create it, it all comes back to what we talked about in the As you start this seminar, interact with people with like-minded people who want to be better and the environment will build itself. I should also mention regarding walking that you don't need any additional cardio and women often think that if they don't put on In their 40sminutes of treadmill, they will not be able to lose weight.

First of all, it is the least efficient way to lose weight. Five percent of daily calorie burning occurs during active exercise, the majority coming from diet. Can I say Stephanie, in this case I mentioned before, she used to have to do a lot of cardio, now she only does three ten minute walks, that's it, she doesn't do any extra cardio and now she can eat more carbs, she has a better body composition. energy because you eat completely different and you take 10 minute walks and see something like that is something that you can take with you on the road, you can take it anywhere, you can use those 10 minute walks wherever you go, but when you start thinking about some of the Other suggestions he made you liked, well, how do I travel with that?, how do I do this?, how do I do that?, he's figured out a way to do it, other people have figured out a way to do it, you can do it, no No.

I have to make the excuse that you're going here for two weeks so I'm going to do whatever that probably shouldn't be if you're aiming to be better or be the best at what that is. you're trying to do if you have the goals and the behaviors are going to have to match each other, so when you see someone like Stan, it's a matter of going to bed on time so you can wake up at the right time. you can always be in front, life is actually there is some hard work that goes into it, but life is actually a lot harder when you are in front than when you are behind, just to reiterate, sleep, someone wants to know how to get it.

I sleep stronger for longer and the studies are convincing again and again Gregg Knuckles at unmasking research just published another meta-analysis of all the sleep studies that are available and that have been done, especially regarding athletics and strength and people who slept 9 hours were considerably better than people who slept 7 and I'm talking about more strength, better sports performance. Everything she asked me. One thing you can do to sleep better. 9 hours. I did it when I trained with Lex Wheeler when I earned my pro card. I did that when I trained with Mark and set my world records when I slept 9 hours.

I was a much better athlete and the diet, you know, is second only to that, yeah, and the duration of sleep is first and foremost and then the quality of sleep can be improved through the use of a CPAP having a room dark in my diet. I break down a whole list of what I call sleep hygiene that says if it's dark and quiet and it's cold, you know, not too hot, then the goal is to sleep as long as possible. however you can in that environment, whatever it takes and that means even with Brian I had to say, hey, you have to make the baby sleep in his own bed or you're going to have to find your own room in the house because I can't be bothered in middle of the night I have a four and six year old and when they want to sleep with mom and dad I end up with a foot in the face and every time the child squawks, which is every hour on the hour when you have a baby, you all know that They make these little noises and you come out of REM sleep and yeah, you go back to sleep and yeah, you were in bed for eight or nine hours, maybe eight. seven six if that's most of us but you wake up tired because every hour on the hour you come out of REM or stage four Earth sleep.

I told the same thing to athletes who have a dog or cat that can't sleep in the room. If your wife gets up earlier than you, she may need to sleep in a separate room, especially during the last thirty days before a meeting, and one of the most important things to do is optimize how long and how well she sleeps. sleep. If you wake up peeing a lot in the middle of the night, you can do it with heat, you can have a trash can next to your bed and relieve yourself that way, by the way, true story, but hey, do everything you can. breaking world records, that's it with HAP Thorbjorn s'en and Brian Shaw when they travel, these guys go to the Philippines for the world's strongest man competition, they are creating their own atmosphere, they bring the atmosphere with them.

They do not allow the simple fact of being in a different country to take them away from their tasks. They are so focused and focused on what they are doing. They are making arrangements to have places to cook. food making arrangements to have the right foods and everything when they go there Stan was showing me pictures, they had it lined up so everything was the same so don't use those excuses of yes, but no I don't have money for that, it's literally Jo an excuse and instead of putting up a wall, think of some of these things as an obstacle.

I can't do it yet because it's different than saying you can't do it at all next. question yes, I just want to know first and as for a competition day, I know they are rubbish, carbs get the energy, what would you suggest to keep your stomach clean and then for everyone else? I don't think it's been mentioned, but working your way up to your openers in a meeting, everyone has specific advice on that. Yes, regarding the day of the meeting. I don't eat anything different than what I haven't eaten for a week, two, three or four.

Like, a lot of people go out and buy donuts and fries and all kinds of things and start stuffing their faces, that all ends up here, if I take white rice, sodium and water, that all ends up here, I get all the retention where I want it, which is in the muscle, glycogen replenishment, sodium, so I just eat foods that I've been eating, Monster Mash, you know, a lot of salt, oranges, the same foods that I always eat, take them to the meat and eat those same foods nothing, I'm not presenting anything new because the next thing you know you have intestinal problems and we see this mistake made at the highest level, even with professional fighters fighting in UFC fights, they come and go out to eat sushi the night before and then they will end up peeing themselves and weighing like 10 pounds less trying to let you know that Brian is counting on that.

I already said this before Brian Shawn when he comes into The World's Strongest Man. He's counting on the fact that very few of his competitors will be as prepared as he is. We already found him an Airbnb with a kitchen. We already found him a host who is doing all his shopping for him and he sent us photos of everything that will be waiting for him when he gets there. , most people will reach for pizza at room service and IHOP for breakfast and end up getting sick, losing weight, and not competing at their best in the show, so they always eat the same things. you've always been eating you can eat a little more rice or a little more sodium a little more water because I like to be full and bloated like it's from the meat but I like it to be in my muscles, everything in my stomach.

There is always a time to stop the diet, since every time I cheat, the diets are quite complete. I mean, if you have a meal here or there of something you really enjoy, then go ahead, I'm just careful what things they put on me. Back to that, if someone has reflux and they eat something that aggravates it and they end up with heartburn, that's a problem. I think the same about this. You know, I've said a lot of people talk about the 80/20 rule, so it applies. the 80/20 rule for sleep and that one out of every four or five days you will stay up all night or until 4:00 a.m. m.

How does that affect the next 24 to 48 hours? So check out these tricks like Do I eat more of something if I'm in a calorie controlled environment or will I just go crazy and eat a ton of things that will create all kinds of problems with my digestion, especially for people with Crohn's disease? you know, any of those problems, any of those types of problems can escalate quickly, it might take you two days to recover from the next question. Oh, one more question.