481: The Worlds Strongest Bodybuilder - Stan Efferding

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Aug 16, 2025

In this engaging discussion, Stan Efferding, a seasoned bodybuilder, powerlifter, and coach, delves into the intricacies of fitness and nutrition. He shares his insights on the Vertical Diet, highlighting the dangers of restrictive eating. Stan emphasizes the essential role of consistency and the value of surrounding oneself with knowledgeable peers. Reflecting on his training experiences, he underscores the impact of great coaching and the importance of trusting credible information in an ever-evolving fitness landscape.

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INSIGHT

Experience Complements Science

Stan values his long-term personal experience alongside scientific literature when advising others.
He treats anecdotes as useful "clinical experience" while acknowledging their lower rank in evidence hierarchy.

INSIGHT

Restrictive Diets Often Backfire

Overly restrictive "guru" diets removed key micronutrient sources and caused physiological harm in competitors.
Stan shifted to a more inclusive approach to avoid common deficiencies and psychological damage.

ADVICE

Choose Sustainable Consistency

Prioritize consistency, discipline and long-term adherence over chasing hacks or quick fixes.
Build simple, sensible, sustainable programs that fit individual preferences to maximize compliance.

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In this conversation, Stan Efferding shares his extensive experience in bodybuilding, powerlifting, and nutrition, emphasizing the importance of personal anecdotes alongside scientific evidence. He discusses the development of the Vertical Diet, the dangers of restrictive diets, and the significance of consistency and discipline in achieving fitness goals.

Stan also highlights the importance of surrounding oneself with knowledgeable individuals and the impact of coaching on performance. He reflects on his training experiences with Flex Wheeler and the lessons learned throughout his journey in the fitness industry.

Chapters

00:00 Introduction

01:46 The Journey of Experience and Evidence

14:05 Consistency and Discipline in Bodybuilding

22:00 Navigating Information in the Fitness Industry

38:10 Evaluating Nutrition Books and Resources

43:59 Shiny Object Syndrome in Fitness

59:55 The Value of Great Coaching and Environment

Sponsor: https://onelink.to/mfrevivestronger

Stan:

https://www.instagram.com/stanefferding/

https://stanefferding.com/

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