What’s the secret to a sustainable diet that actually works? And how can you successfully integrate fitness into your busy schedule? Stan Efferding, acclaimed powerlifter, coach, and creator of The Vertical Diet, returns to the podcast to reveal how simple, realistic habits can transform your health. If you’re not familiar with Stan, he’s a two-time holder of all-time raw world powerlifting records and famously dubbed the “world’s strongest bodybuilder.” He’s also a sought-after coach who’s worked with elite athletes like Hafthor Björnsson, Ed Coan, Ben Smith, Flex Wheeler, and Jon Jones. In this episode, Stan shares his straightforward approach to health and fitness, focusing on practical strategies that work in real life. In this interview, you’ll learn . . . How to fit nutrition and fitness into a busy life The importance of sustainable habits over extreme programs The role of micronutrients and gut-friendly foods in overall health The surprising benefits of small, frequent movement throughout the day over long, intense exercise sessions Why consistency, not perfection, is the key to long-term success And more . . . So, if you want to make fitness simpler and more sustainable, click play and join the conversation. --- Timestamps: (00:00) Intro (09:29) Enjoy your workouts (15:44) 10-min vs 30-min walks (17:18) Walks after meals (25:01) Why exercise isn’t for weight loss (31:37) Macronutrients for goals (44:28) Do we need fruits/veggies? (55:41) Multivitamins: yes or no? (57:23) Easy-to-digest foods --- Mentioned on the Show: Creatine Gummies The Shredded Chef Stan Efferding The Vertical Diet Stan Efferding YouTube Stan Efferding Instagram

In this engaging discussion, Brad Schoenfeld, an internationally renowned fitness expert with over 300 research publications, delves into optimal rest periods for muscle growth. He breaks down how rest times differ for trained versus untrained lifters and the implications of training to failure. Brad emphasizes the need for auto-regulation to maximize workout effectiveness. He also shares insights on the benefits of supersets and the importance of personalizing rest lengths to enhance performance and muscle gains. Tune in for practical tips to elevate your training!

Discover the optimal sodium-potassium ratio for bodybuilding success and learn about the best lifting belts to enhance your workouts. Gain insights on overcoming workout motivation slumps and how to sustain your training after a rough night's sleep. Explore the importance of diet for injury prevention and recovery while examining common misconceptions in fitness. Plus, tips on personal growth through reading and the benefits of a plant-rich diet make this discussion both informative and inspiring!

Dr. Bill Campbell, a leading expert in exercise science and sports nutrition, dives into the intricacies of food and weight tracking. He discusses the psychological benefits and potential pitfalls of tracking calories, emphasizing its role in effective weight loss. Dr. Campbell shares personal insights on the importance of regular body weight tracking and how it influences fitness results. He also addresses common criticisms, offers practical meal prep tips, and explores the significance of protein intake, making the science of tracking accessible and actionable.

Discover the limits of natural muscle growth and how genetics play a vital role in your fitness journey. Unravel the mystery of the best time to hit the gym and why it matters. Dive into a daily supplement stack that features intriguing items like ashwagandha and creatine. Explore the debate between high and low rep training, and whether extra lateral raises are really necessary. Plus, find out about effective strategies for sustaining weight loss and optimizing your workouts while managing other life commitments.

How can being "uncommon" help us overcome challenges and grow personally? How can we build resilience, enhance emotional control, and lead with purpose? In this interview, I welcome back Mark Divine, a former Navy SEAL, bestselling author, and mindfulness expert, who shares his approach to cultivating mental toughness and inner strength. Mark dives into strategies to build confidence, develop emotional control, and embrace a warrior mindset for personal growth. He also discusses insights from his latest book, Uncommon, which offers readers a pathway to greater resilience and purpose. In this interview, you’ll learn . . . How to build emotional control and overcome self-doubt The power of intuition in decision-making and personal growth Practical daily habits to improve focus, clarity, and resilience Methods for breaking negative thought patterns and finding purpose Tips for blending mindfulness and discipline in daily life And more . . . So, if you're ready to unlock your warrior mindset and gain tools for navigating life’s challenges, click play and join the conversation. --- Timestamps: (07:58) Thoughts on individualism (10:23) Aligning heart & mind (19:00) Turning intuition into conviction (33:06) Using drugs for spiritual insight (40:16) Role of intuition (51:02) Managing emotions (58:53) Past life trauma's impact on present (01:00:51) Understanding metacognition --- Mentioned on the Show: Creatine Monohydrate Thinner Leaner Stronger Uncommon: Simple Principles for an Extraordinary Life

This engaging discussion delves into strength loss during cutting phases and offers practical tips for maintaining performance. It highlights effective training strategies for those dealing with lower back injuries. The host also shares insights on the ideal body fat percentage for health, alongside nutrition tactics and meal planning advice. Additionally, the benefits of creatine supplementation are explored, including its impact on muscle recovery and cognitive health. Tune in for valuable guidance and answers to listener questions!

Michael's incredible weight loss journey of 30 pounds in six months showcases the power of personal coaching. By embracing the Bigger Leaner Stronger principles, he transformed his nutrition and training routines. He discusses overcoming emotional struggles, the vital role of consistent dedication, and insightful mindset changes. Unexpected benefits included increased energy and a positive outlook. Michael also emphasizes the importance of quality protein and balanced nutrition in reaching fitness goals.

In this conversation, Dr. David Yeager, a behavioral scientist at the University of Texas at Austin, delves into the motivations of young people. He emphasizes the crucial role of social status and respect in boosting confidence. Dr. Yeager shares fascinating insights from his book, highlighting effective strategies for engagement and support. The discussion covers how to balance high expectations with nurturing, the mindset shifts needed for parents and mentors, and rethinking stress to foster success in young adults.

Discover the potential benefits of fasted training for muscle growth and learn about the pros and cons of aggressive dieting. Get insights on optimal leg day frequency and the role of hydration and supplements in muscle recovery. Explore weightlifting techniques, including proper use of belts, and the impact of Ozempic on body composition. Additionally, delve into the importance of developing healthy habits over time to achieve a balanced physique.