About this episode

Stan Efferding discusses his approach to nutrition and health in the context of bodybuilding and powerlifting.

Stan Efferding is an IFBB Professional Bodybuilder, elite powerlifter, coach, entrepreneur, and creator of The Vertical Diet . Known as “The White Rhino,” Stan has spent decades at the highest levels of strength and physique sports while becoming a respected voice on nutrition, metabolism, performance, and long-term health. Beyond his accomplishments as an athlete, Stan is known for his practical, evidence-based approach to improving body composition, bloodwork, digestion, cardiovascular health, and performance. His work emphasizes mastering the fundamentals—nutrition, training, sleep, movement, and health markers—rather than chasing unnecessary complexity.

People in this episode

Host: Jon Heck

Guest: Stan Efferding

Mentioned in this episode

Organizations: The Vertical Diet

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