Drugs, Diets, & Training Protocols Of The World's Best Bodybuilders & Powerlifters - Stan Efferding
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Exploring Dairy, Microbiome Diversity, and Fiber Interventions in Diet
This chapter explores the Stanford trials highlighting the benefits of fermented foods like yogurt on microbiome health compared to fiber interventions. It also addresses misconceptions about fiber intake and the role of vegetables and carbohydrates in dietary choices.
0:00:00 - 0:03:38 – What Is “The Vertical Diet”?
0:03:38 - 0:09:53 – 98 Pounds In High School - How Stan Delayed Puberty By Not Eating Or Sleeping Enough
0:09:53 - 0:12:43 – 145 ng/dL Testosterone Level At 20 Years Old – Discovering His Varicocele, Hypogonadism Diagnosis, And Getting On Testosterone
0:12:43 - 0:14:58 – The Steroid Cycle Stan Used In The 90’s To Get To Nearly 300 Pounds
0:14:58 - 0:18:33 – How To Determine If You Have IFBB Pro Bodybuilder Caliber Genetics
0:18:33 - 0:20:27 – Stan’s Thoughts On Cycling Off Vs. Blasting And Cruising
0:20:27 - 0:21:28 – The Results Of Stan’s Varicocele Surgery
0:21:28 - 0:25:00 – Female Softball Players Who Became Anemic From Removing Red Meat, Dairy, Fruit, And Egg Yolks
0:25:00 - 0:30:03 – Sponsor: Marek Health
0:30:03 - 0:34:22 – Bulking And Cutting Mistakes Preventing Progress
0:34:22 - 0:36:13 – When Are You Too Fat To Bulk?
0:36:13 - 0:44:09 – Permabulking And Staying Healthy While Pushing The Scale
0:44:09 - 0:44:45 – Mitchell Hooper’s Diet For The World’s Strongest Man
0:44:45 - 0:45:40 – Dairy
0:45:40 - 0:46:33 – Fermented Foods - Yogurt, Kefir, Kimchee, Gut Microbiome
0:46:33 - 0:49:48 – Keto Diet Advocates Who Transitioned Back To Including Carbs
0:49:48 - 0:54:04 – The Majority Of Health Benefits From Any Diet Coming From Weight Loss
0:54:04 - 0:55:32 – Paul Saladino’s Bold Assertion About APOB And Metabolic Health
0:55:32 - 0:59:05 – Anthony Chaffee, People With High LDL-C Live Longer?
0:59:05 - 1:03:26 – How Dana White ACTUALLY Transformed (weight loss and TRT) – Gary Brecka’s Wild Claims
1:03:26 - 1:04:53 – Addressing Vitamin Deficiencies
1:04:53 - 1:09:38 – The Ideal Protein Intake For Steroid Users Vs. Nattys
1:09:38 - 1:14:15 – The Best Diet For Weight Loss
1:14:15 - 1:16:38 – One Of The Main Ways Diet Can Lead To Ruthless Brain Fog
1:16:38 - 1:20:02 – The Utility Of Continuous Glucose Monitors (CGM’s)
1:20:02 - 1:20:44 – Why It’s Worthwhile To Count Calories (at least for a bit)
1:20:44 - 1:26:31 – Are Seed Oils Actually Unhealthy?
1:26:31 - 1:28:11 – How Hafþór Júlíus Björnsson Got Up To A Healthier 440 Pounds
1:28:11 - 1:33:39 – After Losing Weight Should You Stop Using Your CPAP Machine For Sleep Apnea?
1:33:39 - 1:38:31 – “It Was Absolutely Horrible!” - Stan Describes Coming Off Testosterone After 10 Years
1:38:31 - 1:41:33 – Why Stan Decided To Go Back On Steroids In 2006 At 39 Years Old
1:41:33 - 1:45:24 – The Steroid Cycle, Training, & Diet Flex Wheeler Put Stan Efferding On To Win His IFBB Pro Card In Bodybuilding
1:45:24 - 1:48:14 – Powerlifter Vs. Bodybuilder Steroid Use - Stan’s 2009 Stack To Hit A 2,221.2 Pound Total
1:48:14 - 1:56:17 – Getting Stronger But Not Getting Bigger - The “Horrible Lesson” IFBB Pro Stan Efferding Learned About Muscle Growth
1:56:17 - 2:01:38 – The Biggest Steroid Cycle Stan Efferding Has Ever Ran And What Happened - At A Point, Less Is More
2:01:38 - 2:03:43 – Can You Grow Muscle On Steroids Without Even Training?
2:03:43 - 2:05:36 – The Steroid Dosages IFBB Pro Bodybuilders Typically Take
2:05:36 - 2:11:30 – How Stan Approaches His Steroid Use And Training Now At 56 Years Old
2:11:30 - 2:15:48 – Stan’s Experience Using Growth Hormone And Insulin
2:15:48 - 2:18:25 – Stan’s Updated Recommendations On Sodium Intake
2:18:25 - 2:19:51 – Stan’s Updated Opinion On Seed Oils And Getting Sufficient Omega 3’s
2:19:51 - 2:28:10 – An Example Full Day Of Vertical Diet Eating For The Average Guy Trying To Gain Muscle
2:28:10 - 2:38:34 – The Most Impactful Changes Stan Made Working With Jon Jones, Hafþór Björnsson, Brian Shaw, Lane Johnson, Henry Cejudo, Mitchell Hooper, Gordon Ryan, And Other Elite Athletes He’s Worked With
2:38:34 - 2:44:08 – Organic Food Is A Scam? How Much Of A Difference Is There In Quality Between Organic Vs. Conventional Meat, Eggs, Fruit, And Vegetables? Grass-Fed Vs. Grain-Fed Beef. Fresh Vs. Frozen Fruit.
2:44:08 - 2:45:15 – Where To Buy The Vertical Diet 4.0 And Where To Follow Stan For More Information
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