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    #682 - Stan Efferding - Do This To Build Muscle, Burn Fat & Get Healthy

    enSeptember 18, 2023

    Podcast Summary

    • Obesity caused by consuming more calories from ultra-processed foodsObesity is a complex issue caused by consuming more calories from ultra-processed foods, genetic predispositions, hunger signaling, and activity levels, not just a simple equation of calories in versus calories out.

      The obesity epidemic is primarily caused by consuming more calories than we used to, mainly from hyperpalatable ultra-processed foods. This makes it difficult for us to feel full and leads to overeating. The emotional charge around diet discussions and diet fads can be attributed to our desire to find a simple solution and the blame placed on individuals, often ignoring other contributing factors. The equation of calories in versus calories out is oversimplified, and it's a more complex issue involving various factors on both sides of the energy balance equation. Additionally, genetic predispositions, hunger signaling, and activity levels further complicate the issue.

    • Children's habits, environment, and socio-economic factors influence obesity riskChildren's daily calorie intake can vary by over 1000 calories due to differences in activity levels and food choices, shaped by their environment and socio-economic status. Seed oils, particularly when processed, have been linked to obesity and inflammation, but their natural forms may not have the same effect.

      Children's eating habits and activity levels, as well as their environment, play significant roles in their likelihood of becoming obese. Differences in non-exercise activity thermogenesis can lead to over 1000 calorie differences per day. Additionally, socio-economic factors can influence children's exposure to ultra-processed, high-calorie foods from an early age. The formative years of a child's life can shape their taste preferences and dietary habits. Seed oils, one of the "four horsemen of the diet apocalypse," have been linked to obesity through their high consumption in processed foods and their inflammatory effects when reheated. However, it's important to note that not all seed oils are the same, and their natural forms may not cause inflammation. The academic community is still debating the exact role of seed oils in obesity and inflammation.

    • Personal experiences vs scientific evidenceModerate consumption of cooking oils and balanced diet are generally healthy, despite individual sensitivities or reactions.

      While some individuals may have adverse reactions to cooking oils or specific foods prepared in certain ways, for most people, there is no scientific evidence to support negative effects from consuming these foods in moderation and as part of a balanced diet. The speaker, a fan of the Cheesecake Factory, shares his personal experience of reacting negatively to oils used in their cooking methods. However, he acknowledges that the scientific literature does not support this as a common issue for those who are not allergic or overconsuming these oils. The Vertical Diet, a comprehensive approach to nutrition, emphasizes the importance of considering multiple factors beyond just diet, such as sleep, hydration, and injury prevention, for overall health and wellness.

    • Monitor and track health metrics for effective weight managementConsistently monitor sleep, meal intake, progress pics, and waist measurements. Balance diet with 30-35% protein, 30% fat, and 40% carbs for health and performance. Regularly adjust macronutrient ratios to optimize weight management and insulin sensitivity.

      Effective weight management involves consistent monitoring and tracking of various health metrics, including daily sleep and meal intake, weekly progress pictures and waist measurements. Calories form the foundation of weight gain or loss, and protein is the most important macro nutrient, playing a crucial role in muscle growth or retention. Fats are essential for overall health, while carbs are important for performance-based activities. A balanced diet consisting of approximately 30-35% protein, 30% fat, and 40% carbs can support both health and performance goals. Regular monitoring and adjustments to macronutrient ratios can help optimize weight management and improve insulin sensitivity.

    • Protein-rich diet for stable blood sugarEating a protein-rich diet with a variety of sources can help maintain stable blood sugar levels and reduce fluctuations. Focus on red meat, salmon, dairy, eggs, and other protein sources. Include healthy fats, high potassium, low sugar carbs like fruits and potatoes for added benefits.

      A protein-rich diet can help maintain stable blood sugar levels and reduce fluctuations. This is likely due to the fact that a larger protein intake may lead to fewer total carbs being consumed. The specific protein sources recommended include red meat, salmon, dairy, eggs, and a variety of others. The overall dietary pattern is most important, and it's best not to focus too much on any one food. The diet should include a variety of protein sources, healthy fats, and high potassium, relatively low sugar carbohydrates like fruits and potatoes. These foods offer additional benefits such as satiety and cardioprotection. The foundation of this diet, also known as the "vertical diet," includes proteins, healthy fats, and high potassium, low sugar carbohydrates. It's important to note that everyone's nutritional needs are unique, and the specific foods and macros recommended may vary. Tracking glucose levels with a continuous monitor, like the one offered by Levels, can provide valuable insights into how different meals impact your health and vitality.

    • Understanding Glucose Levels and Dietary ChoicesUnderstanding your body's glucose levels can help inform dietary choices for short-term and long-term health. Moderation and balance are essential, and red meat concerns might be overblown. Aspartame may have potential risks, but human trials show benefits in weight loss and health.

      Understanding your body's glucose levels through tools like Levels can help you make informed dietary choices for both short-term and long-term health. Glucose plays a significant role in vitality and longevity. While certain foods like red meat are often demonized, the context matters. Moderation and a balanced diet are key. For instance, acute mTOR stimulation from protein, including red meat, isn't problematic. However, chronic inflammation or mTOR stimulation can be an issue, especially as we age. It's essential to consume sufficient protein to avoid muscle loss and sarcopenia. Regarding concerns about red meat and health, human evidence for negative effects is lacking, and the issue might be influenced by other unhealthy lifestyle choices. As for aspartame, while some studies suggest a potential cancer risk, human trials show weight loss and improved health outcomes when replacing sugar-sweetened beverages with diet sodas. The dosages linked to potential risks are extreme and not applicable to regular consumption. Overall, making informed choices based on accurate information and context is crucial for maintaining good health.

    • Weight loss is the key to better health, but unsustainable diets may not be the best solution.Maintaining a calorie deficit leads to health benefits like lower cholesterol, blood sugar, and blood pressure, but unsustainable diets may not be the best long-term solution due to potential nutrient deficiencies and hunger.

      Weight loss is the primary goal in improving overall health, as shown in various studies where individuals have seen health benefits, such as lowered cholesterol, blood sugar, and blood pressure, even when following diets high in processed or junk foods, as long as they maintain a calorie deficit and lose weight. However, it's essential to note that such diets may not be sustainable long-term due to hunger and potential nutrient deficiencies. The best diet is the one that an individual can stick to, and there are various methods to create a calorie deficit, including calorie restriction, time restriction, and dietary restriction. Intermittent fasting and the keto diet have gained popularity, but research shows that they perform similarly to continuous calorie restriction in terms of weight loss and health benefits in the long run. The perceived "magic fairy dust" benefits of intermittent fasting may not be consistent across the population, and it's crucial to rely on accurate and reliable research to make informed decisions about diet plans.

    • Understanding the hierarchy of nutrition researchPeer-reviewed research varies in quality from mouse studies to human trials. Systematic reviews and meta-analyses provide the most reliable evidence, but personal preferences and needs should be considered.

      When it comes to nutrition and diet, there's an abundance of research, but not all information is created equal. Peer-reviewed research exists to support various positions on nutrients and diets, but it's essential to understand the evidence hierarchy. The quality of information varies from mouse studies and anecdotes to systematic reviews and meta-analyses. Randomized controlled trials in humans and systematic reviews of these trials provide more reliable evidence. However, individual results can vary significantly, making it crucial to consider personal preferences and needs. Ultimately, having options is essential, but for those seeking specific recommendations, a personalized diet plan based on their lifestyle and feedback can be effective. Successful dieters share common traits, including having a plan and increasing their activity level, particularly through walking.

    • Successful weight loss habits include regular weigh-ins and meal preppingRegular weigh-ins and meal prepping help increase chances of long-term weight loss success. 75% of successful weight loss maintainers weigh themselves regularly and 78% eat breakfast. Meal prepping can help stick to diet plans and avoid ultra-processed foods. Increasing protein, fiber, and whole foods intake improves satiety and reduces hunger.

      While there's no one-size-fits-all approach to weight loss, there are certain habits that increase the chances of long-term success. Regular weigh-ins and meal prepping are two such habits. The National Weight Control Registry, a large, long-term study, found that 75% of people who successfully lost weight and kept it off weighed themselves regularly, and 78% of them ate breakfast. Meal prepping, whether it's preparing meals in advance or packing meals for the day, can help individuals stick to their diet plans and avoid overconsuming ultra-processed foods. Additionally, increasing protein intake, fiber intake, and eating whole foods can help improve satiety and reduce hunger. Ultimately, the key to long-term weight loss success is finding a diet that you can follow consistently.

    • The obesity crisis: Profit over healthUltra-processed foods, designed for profit, contribute to obesity. Personal dietary choices towards whole foods can help.

      The obesity crisis is driven by the availability and affordability of ultra-processed, hyperpalatable foods, which are designed and marketed to maximize profits for corporations, rather than promoting long-term health. The ongoing debates about different diets and nutritional models have not effectively addressed this root cause. It's a battle for money, and individuals have limited influence over these food manufacturers. The World Health Organization and FDA recommendations may not be aligned with this reality, and it may take larger interventions, like those seen with smoking, to address this issue. In the meantime, focusing on personal dietary choices, such as reducing processed foods and increasing whole foods, can be a step towards better health.

    • The addictive experience of hyperpalatable foodsHyperpalatable foods create a novel and addictive experience through a combination of flavors, textures, and sensations, despite negative health consequences. The root cause of the obesity crisis lies in their affordability, availability, and convenience.

      The combination of flavors, textures, and sensations in hyperpalatable foods, such as Oreos, French fries, and cheesecake, creates a novel and addictive experience. This experience, which includes a spike of sugar and fat, is what draws us to these foods despite their negative health consequences. The problem is not a lack of knowledge or personal responsibility, but rather the affordability, availability, and convenience of these ultra-processed foods. The speaker's personal experience with his wife's family in Samoa illustrates the impact of this food environment on health. He acknowledges that he doesn't have a solution to the obesity crisis but emphasizes the importance of recognizing the root cause. Governmental intervention on a large scale is needed to address the issue, but it faces significant opposition due to financial interests.

    • Criticisms of Blue Zones StudiesDespite limitations, Blue Zones studies emphasize overall dietary patterns and lifestyle factors for healthy living, including fruits, vegetables, social interaction, regular exercise, and stress reduction.

      While the Blue Zones studies offer valuable insights into healthy living, they have their limitations. The studies, which focus on areas with high concentrations of centenarians, have been criticized for a lack of verifiable data and potential cherry-picking of results. For instance, there are issues with the availability and accuracy of birth certificates, and some areas left out of the studies, like Iceland and California, have populations with different dietary patterns and similar lifespans. However, the Blue Zones do get it right in terms of emphasizing overall dietary patterns, particularly the importance of fruits and vegetables, and lifestyle factors like social interaction, regular exercise, and stress reduction. While grounding, or connecting with the earth, might seem appealing, it's likely less important than these core factors. Overall, the Blue Zones provide a useful framework for understanding healthy living, but it's essential to approach the information critically and consider the context and limitations of the studies.

    • Movement and sleep are crucial for lower back pain recoveryMovement reduces pain signals and aids recovery, while sufficient sleep enhances insulin sensitivity and muscle growth, both essential for lower back pain relief and weight loss efforts

      When it comes to lower back pain, most cases resolve on their own within 6 to 8 weeks. Any intervention, including chiropractic care, physical therapy, or even wearing a copper bracelet, may be attributed to the recovery, but the real key is movement. Movement helps reduce pain signals to the brain and allows for earlier and more frequent recovery. Another important factor is sleep. Lack of sufficient sleep can increase hunger, compromise insulin sensitivity, and even lead to muscle loss during weight loss efforts. Therefore, prioritizing sleep and increasing nonexercise activity may be more beneficial for weight loss than focusing on cardio or aggressive exercise routines. These small changes can have a significant impact on overall health and well-being.

    • Incorporating walking into daily routine for better healthWalking daily can improve heart health, reduce blood pressure, increase satiety, and offer psychological benefits. Short walks throughout the day are beneficial, aim for a slightly elevated heart rate.

      Incorporating regular walking into your daily routine can significantly enhance your overall performance and health. This simple habit, which can be easily integrated into existing behaviors, offers numerous benefits such as improved heart health, reduced blood pressure, increased satiety, and even psychological benefits like exposure to sunlight. The frequency and structure of walking, aiming for deliberate and slightly elevated heart rate, have been shown to be effective. Even short walks throughout the day, such as during work breaks or while traveling, can be more beneficial than one prolonged session. By focusing on making this habit sustainable and easy to implement, one can experience a substantial improvement in health span, especially when transitioning from a sedentary lifestyle to a more active one.

    • Walking after meals: A simple habit for better healthWalking after meals can improve blood sugar control, aid digestion, boost energy, and enhance mental clarity. A 10-minute stroll around the block is an easy addition to your daily routine.

      Incorporating short walks after meals can bring numerous benefits for your body and mind. These walks help your muscles absorb glucose and store it as glycogen, leading to less insulin production and more sustained energy. They also aid digestion and contribute to overall recovery, particularly for those dealing with hip or knee issues. Walking after meals can be as simple as a 10-minute stroll around the block, making it an easy addition to your daily routine. Research shows that the satiety benefit and improved blood sugar control are significant outcomes of this practice. Prolonged periods of sitting, regardless of posture, can lead to discomfort and pain. Therefore, the importance of movement throughout the day cannot be overstated. Moreover, taking a short walk after a meal can help clear your mind and improve focus. The change in environment and exposure to sunlight can help you reflect and get out of your head, making it an excellent mental reset. In summary, walking after meals is a simple yet effective way to improve your overall health, from better blood sugar control and digestion to increased energy and mental clarity. It's an easy habit to adopt and can be done anywhere, making it an accessible and beneficial addition to your daily routine.

    • Small decisions impact overall well-beingWalking in the morning reduces anxiety, eating a larger breakfast improves satiety and energy levels, and using morning willpower for diet plans can lead to better health.

      Making small decisions, like going for a morning walk or adjusting meal times, can have a significant impact on overall well-being. The speaker shared personal experiences of reduced anxiety during walks and improved post-meal workouts for insulin-dependent diabetics. Additionally, eating a larger breakfast can lead to better satiety, improved cortisol levels, and reduced postprandial glycemia. These simple habits can contribute to better health and energy levels throughout the day. The speaker also mentioned the importance of willpower and structuring diet plans to take advantage of higher morning willpower.

    • Designing a Healthy Environment for Weight LossCreating a healthy food environment with easily accessible options and avoiding late night meals can aid weight loss. Addressing sleep apnea and designing a sleep-friendly environment can improve sleep quality, leading to better overall health.

      Creating a healthy eating and sleep environment can significantly impact weight loss and overall well-being. The speaker discussed his personal struggle with eating late and the negative effects it has on his sleep. He emphasized that having a full stomach before lying down can disrupt sleep, making it harder to fall and stay asleep. The speaker also suggested that having a fruit bowl or making healthy foods easily accessible can help curb cravings and make it easier to make healthier choices. Additionally, he mentioned the importance of addressing sleep apnea if present, as it can lead to various health issues and hinder weight loss progress. Overall, designing a healthy environment, both in terms of food and sleep, can make a significant difference in weight loss and overall health.

    • Neck girth and sleep apneaMaintain good sleep hygiene, consider using a CPAP machine, and explore alternative options for managing sleep apnea. Consistently prioritize rest for optimal health.

      If you experience sleep issues, including snoring and waking up tired, it could be related to neck girth and potential sleep apnea. The use of a CPAP machine is crucial for managing sleep apnea, even if you can't afford a new one, refurbished or second-hand options are available. Establishing good sleep hygiene is essential, which includes creating a cool, quiet, and dark sleeping environment, maintaining a consistent sleep schedule, and avoiding electronics before bed. Some people might find that consuming carbohydrates before bed or taking glycine could help them sleep better. However, individual factors, such as diet and stress levels, can also impact sleep quality. Consistency in sleep patterns is crucial for optimal health, and it's essential to address any underlying issues to improve sleep quality.

    • The importance of sleep during travel and in daily lifeLack of sleep can lead to exhaustion, decreased performance, health risks, and increased injury risk. Prioritize sleep as much as possible, even if it means making sacrifices.

      Sleep plays a crucial role in our overall well-being, especially during travel. The disruption of sleep schedules due to jet lag can lead to exhaustion and decreased performance. Some people, like those working shift work or caring for young children, face even greater challenges in maintaining optimal sleep. Research shows that lack of sleep can have significant health risks, including for doctors and surgeons. In fact, sleep deprivation can even impact athletic performance and increase injury risk. It's important to recognize these challenges and prioritize sleep as much as possible, even if it means making sacrifices in other areas. As the speaker mentioned, it's an unfair advantage to have the resources and time to prioritize sleep, but for those who don't, understanding the importance of sleep and advocating for better sleep conditions can make a big difference.

    • Principles for effective muscle growth trainingApply principles like reps, duration, rest, intensity, and frequency for muscle growth through cardio, resistance training, and enjoyable exercises, aiming for 10-20 sets per week and twice weekly workouts for each body part.

      Effective training programs for muscle growth and a balanced, healthy body rely on principles like reps, duration, rest, intensity, and frequency. These elements can be applied through a combination of cardiovascular work, resistance training, and exercises that individuals enjoy and will do consistently. Weight training, with proper loading, is particularly important for longevity. Beginners can make significant progress with just a few workouts per week, using bodyweight exercises or minimal equipment. Training frequency should be about twice a week for each body part, aiming for 10-20 sets per week. Intensity is also crucial, and can be adjusted based on individual needs and preferences. These guidelines, based on research from experts like Brad Schoenfeld and Brett Contreras, provide a solid foundation for building muscle and maintaining overall health.

    • The number of repetitions and intensity matter for muscle growthFocus on reps and rest for muscle growth, not just lifting heavy weights. Consistency and progression over time are key.

      The number of repetitions and the intensity of a workout, rather than just focusing on lifting the heaviest weight possible, are crucial factors in achieving hypertrophy. Phil Heath, a former Mr. Olympia, demonstrated this by consistently achieving equivalent muscle growth with lighter weights and higher repetitions. Lifting within a rep or two of failure, whether with heavy weights or lighter ones, leads to similar hypertrophy outcomes. However, it's important to note that while there is no significant difference in muscle growth between the two approaches, the nervous system's ability to handle the load and the potential for injury vary. Longer rest periods between sets can help ensure better hypertrophy results by allowing for the replenishment of energy stores and the nervous system's recovery. Tempo, or the time under tension, also plays a role, with 2 to 5 seconds being an effective range for maximizing muscle growth. Ultimately, consistency and progression over time are the keys to seeing results.

    • Eccentric Portion of Lifts May Not Be Primary Driver of HypertrophyMechanical tension and controlling negative movements are key for muscle growth, soreness doesn't always mean effective workouts, and a push-pull leg routine with specific exercises based on individual anthropometry is recommended.

      While both the concentric and eccentric portions of a lift are important for muscle growth, the eccentric portion may not be the primary driver of hypertrophy. Instead, mechanical tension and controlling negative movements are key. Additionally, soreness does not necessarily indicate effective hypertrophy exercises, and the body will adapt to repeated workouts, reducing soreness over time. If one could only choose 10 exercises for building and maintaining muscle, experts suggest a push-pull leg routine, with specific choices based on individual anthropometry. For example, a high bar squat for quads and a cambered bar good morning for hamstrings. Other important factors include the use of dumbbells and the choice of unilateral exercises for added focus and effectiveness.

    • Deep range of motion and independent shoulder rotation in incline dumbbell pressMaintain a 25-degree angle at the elbow, wrap the pec around the rib cage, lift the sternum, ensure full range of motion, and focus on proper form for effective and safe workouts

      The incline dumbbell press is a beneficial exercise for the chest due to its deeper range of motion and independent shoulder rotation, potentially reducing the risk of shoulder injury. Key cues for this exercise include maintaining a 25-degree angle at the elbow, wrapping the pec around the rib cage, and lifting the sternum to expand the rib cage for a deeper elbow position. Another important consideration is ensuring full range of motion in all exercises, as this leads to better muscle growth and development. For example, in seated hamstring curls, keeping the feet on the ground and leaning forward can help achieve full extension and prevent the weight stack from bottoming out. Overall, focusing on proper form and full range of motion in all exercises is crucial for effective and safe workouts.

    • The role of genetics in muscle development and overall healthConsistent training, cardiovascular fitness, general strength, blood work, and addressing underlying health conditions contribute to longevity and optimal health.

      While genetics play a role in muscle development, including calf size, consistent training and overall fitness are key factors in longevity and optimal health. The speaker emphasized the importance of cardiovascular fitness, measured by VO2 max, and general strength, which can be assessed by grip strength. Blood work, including hormone levels and thyroid function, can provide valuable insights into health issues that may not be apparent through other means. The speaker also highlighted the importance of addressing any underlying health conditions, such as hypogonadism, which can impact weight loss and muscle gain. Overall, the conversation underscored the importance of a holistic approach to health and fitness, encompassing both genetics and lifestyle factors.

    • Identifying Health Issues through Regular Blood TestsRegular blood tests help detect health issues like hypogonadism, anemia, and metabolic syndrome, ensuring optimal muscle gain and overall well-being. Maintain a balanced diet and prioritize regular testing to avoid unnecessary health risks.

      Regular blood tests are essential for identifying various health issues that can impact muscle gain and overall well-being, especially in athletes. These tests can help detect conditions like hypogonadism, anemia, metabolic syndrome, and more. Cost-effective options like Merrick Health make regular testing more accessible. Neglecting proper nutrition, particularly in female athletes, can lead to issues like anemia, low iron, and the female triad, which can cause fatigue, hair loss, and bone density problems. Avoiding foods like red meat, egg yolks, and dairy, and following restrictive diets can lead to these issues and even encourage the use of performance-enhancing drugs. The vertical diet was developed as a healthier alternative to these guru diets, allowing for similar results without the negative side effects. The mainstreaming of these diets through social media has led to a concerning increase in their use among non-competitive populations, resulting in unnecessary health issues and expenses. Therefore, it's crucial to maintain a balanced diet, prioritize regular blood tests, and avoid extreme diets and performance-enhancing drugs.

    • Maintaining a Balanced Diet: Importance of Iron, Calcium, and Heme vs Non-Heme IronHigh school girls should focus on calcium-rich foods and weight training. Anemia patients should consume both heme and non-heme iron sources with vitamin C. Men can maintain iron levels by reducing red meat, increasing calcium, or donating blood. Cooking methods like using an air fryer can preserve food quality.

      Maintaining a balanced diet, particularly for women, is crucial for optimal health. Red meat is important for iron, B12, and zinc intake, while dairy is vital for calcium. High school girls, for instance, can benefit from a diet designed to support their calcium needs and weight training. For those suffering from anemia, incorporating both heme (from red meat) and non-heme (from spinach) iron sources, along with vitamin C, can improve iron intake. However, avoid calcium during high-iron meals to enhance absorption. Aim for a balanced diet with 2 high-iron meals and 2 calcium meals per day. While spinach is a great source of folates, be mindful of oxalates and cook it or ensure sufficient calcium intake to minimize risks. Men, who don't experience menstrual periods, can maintain healthy iron levels by reducing red meat intake, increasing calcium consumption during red meat meals, or donating blood. When it comes to cooking, consider using an air fryer like the Ninja XL Max for convenience and preserving food quality. For men, be cautious about donating blood frequently, especially if on performance-enhancing drugs or testosterone replacement therapy, as it can lead to unintended consequences.

    • Small investments make a big difference in sticking to a dietInvesting in simple tools and convenient meal prep methods can help make healthy eating more enjoyable and accessible, leading to long-term compliance.

      While the specifics of a diet plan can be important, the execution and convenience of the plan are crucial for long-term compliance. The speaker emphasizes the importance of enjoying the food and making it easy to prepare and transport. He shares his experience with using a thermos to keep meals hot for long periods and the significance of simple tools like a jarring funnel and monster mash tool. These small investments can make a big difference in sticking to a diet, especially for those with busy schedules or limited access to cooking facilities. The speaker's enthusiasm for these life hacks highlights their impact on making healthy eating more accessible and enjoyable.

    • Discovering simple joys in meal preparation with Stan EffertingSimplify meal prep with appliances like slow cookers and air fryers, find joy in the process through resources like Stan Efferting's Meal Prep Company and Vertical Diet 3.0 eBook, and balance science and enjoyment in cooking.

      Making life easier and more enjoyable can help us overcome the impediments to compliance, even in seemingly mundane tasks like meal preparation. Stan Efferting, a renowned chef, shared his insights on this during a conversation. He mentioned how he discovered a set of settees in Amsterdam airport without armbars, which he uses to rest and work, amassed over the years. Stan also emphasized the importance of simplifying meal preparation with appliances like a slow cooker and an air fryer. While one cooks food quickly, the other takes its time, allowing us to go about our day while the food is being prepared. He highlighted his Meal Prep Company and Vertical Diet 3.0 eBook, which is regularly updated and available on his website, Stanefforting.com. Stan's work aims to strike a balance between science and enjoyment in cooking, making meal preparation an effortless and pleasurable experience. His Instagram and YouTube channel, Rhinos Rants, offer a wealth of information and resources for those interested in his approach to cooking and meal preparation. Overall, Stan's message encourages us to simplify our lives and find joy in the little things, even in the kitchen.

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    Gurwinder Bhogal is a programmer and a writer. Gurwinder is one of my favourite Twitter follows. He’s written yet another megathread exploring human nature, cognitive biases, mental models, status games, crowd behaviour and social media. It’s fantastic, and today we go through some of my favourites. Expect to learn why our mental model of the world assumes people are just like us, why Narcissists tend to inject themselves into every story no matter how unrelated or tenuous, the role of Postjournalism in a world of fake news, why we navigate the world through stories and not statistics or facts, why people specialise in things they are actually bad at and much more... Sponsors: See discounts for all the products I use and recommend: https://chriswillx.com/deals Sign up for a one-dollar-per-month trial period from Shopify at https://www.shopify.com/modernwisdom (automatically applied at checkout) Get a 20% discount on Nomatic’s amazing luggage at https://nomatic.com/modernwisdom (use code MW20) Get the Whoop 4.0 for free and get your first month for free at https://join.whoop.com/modernwisdom (discount automatically applied) Extra Stuff: Get my free reading list of 100 books to read before you die: https://chriswillx.com/books Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: https://tinyurl.com/43hv6y59 #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: https://tinyurl.com/2rtz7avf #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: https://tinyurl.com/3ccn5vkp - Get In Touch: Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices
    Modern Wisdom
    enJuly 04, 2024

    #804 - Dr Mike Israetel - Exercise Scientist’s Masterclass On Losing Fat

    #804 - Dr Mike Israetel - Exercise Scientist’s Masterclass On Losing Fat
    Dr Mike Israetel is a Professor of Exercise and Sport Science at Lehman College and the Co-Founder of Renaissance Periodization. If you’ve ever wondered “is this diet actually working” then you're probably not alone. However there are now scientifically proven optimal methods for losing fat in the most efficient way possible. And today we get a full breakdown of the optimal approach for fat loss from the best teacher on the planet. Expect to learn how the physiology of fat loss actually works, whether calories actually matter in your weight loss journey, if you need to count macros when trying to lose fat, how to actually build and keep 6-pack abs, whether there are any fat loss supplements worth your time to take, how long you should stay on a diet for before taking a break and much more... Sponsors: See discounts for all the products I use and recommend: https://chriswillx.com/deals Get $350 off the Pod 4 Ultra at https://eightsleep.com/modernwisdom (use code MODERNWISDOM) Get 30% off Create Creatine Gummies at https://trycreate.co/wisdom (automatically applied at checkout) Get up to 20% discount on the best supplements from Momentous at https://livemomentous.com/modernwisdom (automatically applied at checkout) Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at https://drinkag1.com/modernwisdom (discount automatically applied) Extra Stuff: Get my free reading list of 100 books to read before you die: https://chriswillx.com/books Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59 #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp - Get In Touch: Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices
    Modern Wisdom
    enJuly 01, 2024

    #803 - Nick Bostrom - Are We Headed For AI Utopia Or Disaster?

    #803 - Nick Bostrom - Are We Headed For AI Utopia Or Disaster?
    Nick Bostrom is a philosopher, professor at the University of Oxford and an author For generations, the future of humanity was envisioned as a sleek, vibrant utopia filled with remarkable technological advancements where machines and humans would thrive together. As we stand on the supposed brink of that future, it appears quite different from our expectations. So what does humanity's future actually hold? Expect to learn what it means to live in a perfectly solved world, whether we are more likely heading toward a utopia or a catastrophe, how humans will find a meaning in a world that no longer needs our contributions, what the future of religion could look like, a breakdown of all the different stages we will move through on route to a final utopia, the current state of AI safety & risk and much more... Sponsors: Get a 20% discount on Nomatic’s amazing luggage at https://nomatic.com/modernwisdom (use code MW20) Get up to 70% off Gymshark's Summer Sale at https://gym.sh/modernwisdom (use code MW10) Get a 20% discount & free shipping on your Lawnmower 5.0 at https://manscaped.com/modernwisdom (use code MODERNWISDOM) Extra Stuff: Get my free reading list of 100 books to read before you die: https://chriswillx.com/books Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59 #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp - Get In Touch: Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices
    Modern Wisdom
    enJune 29, 2024

    #802 - Arthur Brooks - How To Stop Feeling Lost & Find Your True Purpose

    #802 - Arthur Brooks - How To Stop Feeling Lost & Find Your True Purpose
    Arthur Brooks is a social scientist, professor at Harvard University, and an author. Chasing happiness appears to be the ultimate desire for many people, yet almost everyone struggles to understand what happiness actually is and how to achieve it. So if you speak to a specialist researcher, what does science say is the best way to actually cultivate happiness? Expect to learn what most people get wrong about happiness, the tension between a desire for success and a desire to feel like we’re enough, whether your drive for happiness is rooted in insecurity, if external accolades actually makes us happier, what the macronutrients of happiness are, the most common life elements that people believe will make them happy but actually don't and much more... Sponsors: See discounts for all the products I use and recommend: https://chriswillx.com/deals Get up to 70% off Gymshark's Summer Sale at https://gym.sh/modernwisdom (use code MW10) Get 10% off all Legendary Foods purchases at https://EatLegendary.com/modernwisdom (use code MODERNWISDOM) Get a 20% discount & free shipping on your Lawnmower 5.0 at https://manscaped.com/modernwisdom (use code MODERNWISDOM)  Extra Stuff: Get my free reading list of 100 books to read before you die: https://chriswillx.com/books Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59 #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp - Get In Touch: Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices
    Modern Wisdom
    enJune 27, 2024

    #801 - George Mack - 13 Life-Changing Ideas You’ve Never Heard Of

    #801 - George Mack - 13 Life-Changing Ideas You’ve Never Heard Of
    George Mack is a writer, marketer and an entrepreneur. George is one of my favourite writers and probably delivers the highest insights-per-minute of anyone on Twitter. Today we get to go through some of my favourite ideas from him over the last few months on human nature, tribalism, happiness and politics. Expect to learn what the Busy Trap is and how to avoid it, the biggest differences between the US and the UK, the contrarian argument for why money doesn’t buy happiness, why strategic ignorance is so important, George’s favourite story about Charlie Munger, the lessons we both learned celebrating George’s 30th birthday in Miami and much more... Sponsors: See discounts for all the products I use and recommend: https://chriswillx.com/deals Get up to 20% discount on the best supplements from Momentous at https://livemomentous.com/modernwisdom (automatically applied at checkout)  Sign up and download Grammarly for FREE at https://grammarly.com/modernwisdom Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at https://drinkag1.com/modernwisdom (discount automatically applied) Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout) Extra Stuff: Get my free reading list of 100 books to read before you die: https://chriswillx.com/books Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59 #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp - Get In Touch: Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices
    Modern Wisdom
    enJune 24, 2024

    #800 - 15 Lessons From 800 Episodes

    #800 - 15 Lessons From 800 Episodes
    To celebrate 800 episodes of Modern Wisdom, I broke down some of my favourite lessons, insights and quotes from the last hundred episodes. Expect to learn why starting the day with an imagined productivity debt is making you miserable, why being competent can be more of a curse than a blessing, how to easily assess how good an idea is, why obesity is a bigger problem than starvation, what I learned from Winston Churchill's father, how to predict culture war news stories, why it's so important to communicate directly and much more... Sponsors: See discounts for all the products I use and recommend: https://chriswillx.com/deals Get 10% discount on all Gymshark’s products at https://gymshark.com (use code MW10) Get $150 discount on Plunge’s amazing sauna or cold plunge at https://plunge.com (use code MW150) Get a 20% discount & free shipping on your Lawnmower 5.0 at https://manscaped.com/modernwisdom (use code MODERNWISDOM) Extra Stuff: Get my free reading list of 100 books to read before you die: https://chriswillx.com/books Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59 #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp - Get In Touch: Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices
    Modern Wisdom
    enJune 22, 2024

    #799 - David Robson - The Science Of Building Genuine Friendships

    #799 - David Robson - The Science Of Building Genuine Friendships
    David Robson is a science writer, journalist, and an author. Loneliness is the real pandemic. Many people yearning for connection but struggle to hold onto it. David has uncovered 13 laws of human connection which you can apply to build and deepen relationships with the people in your life. Expect to learn whether we are actually in a loneliness crisis, how solitude impacts our health, why people are struggling to make deeper connections, how you can express appreciation more freely to others, how you can heal bad feelings, why asking for help is important, why it’s so important get better at forgiving others and much more... Sponsors: See discounts for all the products I use and recommend: https://chriswillx.com/deals Get a 20% discount on Nomatic’s amazing luggage at https://nomatic.com/modernwisdom (use code MW20) Sign up for a one-dollar-per-month trial period from Shopify at https://www.shopify.com/modernwisdom (automatically applied at checkout) Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at https://drinkag1.com/modernwisdom (discount automatically applied) Extra Stuff: Get my free reading list of 100 books to read before you die: https://chriswillx.com/books Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59 #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp - Get In Touch: Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices
    Modern Wisdom
    enJune 20, 2024

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