Nutrition coach Stan Efferding is no stranger to challenging the status quo. In a recent enlightening chat with Chris Williamson, Efferding tackled some prevailing myths in the nutrition realm. He delved into the controversies surrounding red meat and aspartame consumption and shed light on the effectiveness of various calorie deficit strategies.
From Strength to Nutritional Wisdom
Efferding’s prowess isn’t just confined to dietary advice. He’s etched his name in the fitness world, showcasing exemplary skills in both powerlifting and bodybuilding. A testament to his incredible strength was in 2010 when he clinched the title of World’s Strongest Pro Bodybuilder at Mr. Olympia. This wasn’t just a win; he shattered the previous record by a staggering margin of nearly 100 pounds.
Dubbed “The White Rhino”, Efferding’s strength seems to defy age. Even in his 50s, he’s displayed impressive feats, such as executing a stiff-bar raw deadlift of 635 pounds, all while employing a double hook grip.
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The Vertical Diet and Beyond
Stan’s contribution to the world of fitness doesn’t stop at lifting weights. His “The Vertical Diet” stands as a testament to his expertise in nutrition. Tailored for those who necessitate a higher daily caloric intake, this flexible program is an innovative approach to dieting. Although he’s stepped back from active competition, Efferding remains a guiding force, aiding many in their quest for optimal fitness.
Stan Efferding Weighs In: The Protein Perspective on Red Meat Debate
Stan Efferding suggests that the potential risks of insufficient protein intake may outweigh the concerns surrounding regular red meat consumption.
“What’s the dietary pattern, are you eating a ton of really fatty meats, bacon, butter is usually thrown into that group even though it’s not a meat, tons of rib-eyes, and are you susceptible? What’s your body composition, what’s your exercise look like, are you consuming sufficient fiber?” said Stan Efferding.
“Mtor stimulation, there’s a difference between acute and chronic inflammation or mtor inflammation. Acute inflammation or acute stimulation of mtor doesn’t seem to be a problem. That would be the same protein in general. That wouldn’t be specific to red meat.
Any protein would stimulate mtor. The problem that you get is as we age, we become anabolically resistant at some point or less and less anabolically sensitive. And a lot of people as they age they suffer from, they don’t eat enough protein and suffer from sarcopenia, and that can be a bigger problem for mortality risk than consuming red meat or any meat for that matter,” said Stan Efferding.
Stan Efferding Advocates for Aspartame and Junk Food Calorie Deficits
Stan Efferding references randomized control trials, highlighting the benefits individuals experienced when substituting sugar-filled drinks with diet sodas.
“As part of a healthy diet, watching your LDLs, the only other concern would be cancer, you mentioned the World Health Organization — I find it interesting now. We have this big blowback on aspartame. They came out and said aspartame was associated with cancer risk. My read is that they looked at mouse studies with huge doses, it’s not their job to look at doses, so I think…
It was something like 800 Cokes per day to a day to get that level of aspartame. But the point of that story is – and none of the nutrition PHDs which is the people I usually turn my ear towards when this comes out, none of them consider this to be a concern. We do have plenty of human trials, randomized control trials showing evidence that when you replace sugar-sweetened beverages with diet sodas you see weight loss and therefore improved health outcomes.”
Stan Efferding Stresses the Importance of Caloric Deficits Over Food Quality
Stan Efferding asserts that when it comes to weight loss, the primary focus should be on caloric deficits and restriction patterns, rather than the quality of the consumed food.
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“I said that 95% of health benefits are realized strictly from weight loss itself irrespective of diet. I referenced the McDonald’s diet. We have multiple studies now. The McDonald’s diet, the Twinkie diet, the 7-11 diet, when people eat quote unquote junk food, fast food…
When they’re able to maintain a calorie deficit and lose weight, they see decreases in all of their biomarkers. They see lowered cholesterol, lower blood sugar, lower blood pressure, and weight loss itself we know is associated with decreased cancer risk. That should be the primary goal: weight loss. Obviously, those kinds of diets long-term,” said Efferding.
“All of them [diets] result in a calorie deficit. One is calorie restriction, that’s when you’re counting calories, you’re checking the labels and weighing and measuring food, and using your little computer or phone to track your calories. That’s one method of controlling calories.
The other one is time restriction. You just eat with like a 16-8 or that doesn’t work for you, an 18-6 or a 24 until you can’t eat enough calories in your window to gain weight and you start losing weight. Another one would be dietary restriction, where you eliminate foods, like Keto, getting rid of carbs.”
Stan Efferding’s Insights on Diets and Nutrition
Previously, Stan Efferding had taken to various platforms to share his insights on diets and nutrition. During a segment on Muscular Development’s The Menace Podcast, he collaborated with Dennis James to delve deeper into his Vertical Diet. The discussion not only covered dietary preferences but also touched upon some personal experiences – including Efferding’s past injuries and the most commendable lifts he achieved during his peak.
Efferding firmly believes that while certain diets and nutritional approaches offer benefits, the volume of consumption plays a pivotal role. In his view, the quantity of food intake takes precedence over the specific type of food.
For those eager to understand Efferding’s perspective in greater depth, Chris Williamson’s YouTube channel features the entire interview:
Overview
Nutrition coach Stan Efferding demystifies nutrition myths in a recent chat with Chris Williamson. Tackling subjects like red meat, aspartame, and calorie deficit strategies, Efferding draws from his extensive experience in both powerlifting and bodybuilding. He emphasizes the role of consumption volume over food type and stands as a testament to understanding both physical exertion and dietary nuances.
Featured Image @stanefferding & Chris Williamson (Instagram & Youtube)
