Stan Efferding is known as the strongest professional bodybuilder currently and has been featured with some of the strongest people in the world such as Mark Bell, Hafthor Bjornsson, Brian Shaw, Mike O’Hearn and several others big names in the Fitness Industry. He was also the diet coach of Hafthor Bjornsson who is the strongest man in the world and also the Mountain from Game of Thrones, also recently broke a world record. Stan’s Max lifts ever recorded were an 821lb squat, 606.3 bench press, and a 794 deadlift. In this podcast episode, we went in depth about how he designed his diet also known as the vertical diet. We talk specifically a lot of micronutrient deficiencies, who the diet is meant for, digestion improvement, and just in general how to improve your quality of life from a nutrition perspective. We talk a little about training as well in the beginning and some recovery tips to perform best in the gym.

Time Markers:

Intro- 00:00

How Stan first got into lifting 1:59

Did Stan start as a powerlifter or bodybuilder? 3:34

Stan’s opinion on powerbuilding 5:39

When Stan created the vertical diet and what makes it different from other diets 6:43

Who the diet was originally for 10:33

Why red meat is such a huge component of the vertical diet 17:05

Stan on vegan/vegetarian diets 20:34

How much protein should you be consuming 23:35

What Vitamins are Stan’s athletes usually deficient in? 25:32

Foods that could help these deficiencies 29:10

Why Stan preaches Higher sodium intake 30:50

Why the DASH diet isn’t the best diet 38:53

If your training twice a day 44:33

Digestion Improvement 46:22

Walking after eating a meal benefits 52:00

One of the most underrated recovery techniques 55:42

Consistency of any diet 1:00:00

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@ngfitness5 @stanefferding

Stan’s website: https://stanefferding.com/

Link to vertical Diet book: https://stanefferding.com/products/vertical-diet-peak-performance-detailed-program-notes

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