Optimizing Nutrition and Health for Performance

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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