Show Notes
» Produced by Hack You Media: pioneering a new category of content at the intersection of health performance, entrepreneurship & cognitive optimisation. Instagram: https://www.instagram.com/hackyoumedia/ Website: https://hackyou.media/
Stan Efferding spent decades coaching weight loss clients, and the science is clear: your body actively resists fat loss by increasing hunger hormones, making it a biological problem, not a willpower issue.
The Vertical Diet is systematic, calorie deficit, adequate protein for hunger control, minimum healthy fats, and then carbs chosen for satiety. Boiled potatoes beat everything for keeping you full, especially if you cool them overnight to create resistant starch that feeds your gut. Training matters infinitely more than diet optimisation, and most people skip it entirely. Only creatine and caffeine are worth supplementing. Internet obsession with glucose spikes and CGM monitoring is noise, distracting from the actual problem: hyper-palatable, cheap foods engineered to make you overeat. Fix your environment and hunger first, not the details.
00:00 Intro 03:12 Stan's background as a skinny kid turned professional bodybuilder 11:20 Deficiencies hidden in restrictive diets and the female athlete triad 14:24 Red meat, dairy and the 1.6g protein consensus broken down 19:30 White rice as an energy tool 27:48 White rice vs brown rice 33:48 Satiety index potato swaps and practical tools to beat hunger 37:47 Pre-workout nutrition and why training intensity beats everything else 43:00 Caffeine, perceived effort and the psychology of pushing past failure 48:21 Overrated trends, seed oils and bro science debunked 53:00 How misinformation spreads and the value of staying academically honest 01:01:38 The Shark Tank experience 01:08:53 Life in American Samoa and running an online business 01:10:41 The one hack: sleep apnea resolution
DISCLAIMER Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.
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