Ep. #1179: Stan Efferding on Making Fitness Simpler & More Sustainable
Muscle for Life with Mike MatthewsShow Notes
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
More from Muscle for Life with Mike Matthews
Yup—it’s true—after more than 10 years and nearly 1,200 episodes, I’ve decided to step away from the Muscle for Life podcast… at least for now. In this final episode, I share how I came to the decision to pause the pod, what’s next for me and Legion, and how I’ll continue creating content to help you get fitter, healthier, and happier. I also reflect on what the show has meant to me, what I’ve learned along the way, and why now feels like the right time to move on. So, to everyone who has listened, shared, worked on, appeared on, and supported the podcast—thank you. It’s meant a lot. Farewell for now.
In this episode, I discuss strategies to beat bad eating habits, my favorite free-weight exercises for leg day, upcoming developments with Legion Clear Protein, and more. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. --- Timestamps: (00:00) Intro (02:03) Intermittent fasting—fad? (06:33) Beat bad eating habits? (10:39) Dream Whey+ flavor? (11:25) TLS workouts—full coverage? (11:52) Dexa scans reliable? (12:50) Butter healthy? (13:24) Best Adonis belt exercise? (14:34) High urea—lower protein? (14:54) Fastest way to first pull-up? (15:21) Green powder worth it? (16:00) Bicep tendonitis—alternatives? (17:11) Biggest Legion challenge? (26:03) Count all protein? (29:03) Train on period? (29:46) Raising what cows? (30:47) Check nutrients without bloodwork? (31:19) Compound vs. machines? (34:47) 100g+ protein needed? (36:01) Phosphatidic acid thoughts? (37:16) Natural or enhanced? (38:54) Best leg exercise no machines? --- Mentioned on the Show: Coaching Page The Little Black Book of Workout Motivation Whey+
What’s the secret to living a long, happy life? How do relationships influence happiness and longevity? How does social connection impact stress and well-being?
In this episode, I discuss the best carb and calorie-efficient foods for muscle growth, how to optimize deadlift variations, my top tips for problem-solving, and lots more.
How do Hollywood stars transform their physiques for the big screen? Are Hollywood transformations really achievable without performance enhancers? Can you achieve your fitness goals with limited time and imperfect nutrition?