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The TOP FOODS That Melt Fat, Build Muscle & Prevent CHRONIC DISEASE! | Stan Efferding

Tom Bilyeu | March 10, 2026



This episode is sponsored by Future. Future makes one on one training available to our audience for just $19 Go to https://tryfuture.co/impact Sign up to crush your fitness goals!

Weight loss, better health and quality of life go hand in hand for those of you trying to improve your performance and achieve a better quality of life. Eat this, don’t eat that, do this, don’t do that, this is critical for your health, this is not, are the types of conflicting and overwhelming information you easily run across without even trying. Stan Efferding is a pro bodybuilder better known as the White Rhino, and also known for being the strongest bodybuilder. He’s accomplished much and holds world records for powerlifting weight most can not fathom. When he starts sharing what he’s learned over his professional career and what he’s found out over 30+ years weightlifting you have to listen. His book the Vertical Diet is packed with information you wouldn’t expect from a pro bodybuilder. He’s discussing his knowledge and finding with Tom to break some common misconceptions you may have around protein, weight loss and how to effectively diet for weight loss that you can maintain long term. Your foundation, habits, and consistency matters for you to reach the best health of your life, which according to Stan must include sleep, diet, exercise and healthy consistent habits.

Check out Stan’s book, The Vertical Diet: https://amzn.to/3IhKhpC

SHOW NOTES:
Introduction to Stan Efferding
1:24 | Building A Strong Physical Foundation
8:04 | Strength Training Habits & Consistency
12:22 | Key to Pushing for Success
19:55 | Training Tips to Get Stronger
23:52 | Protein Strategy for Weight Loss
25:56 | Volume & Load for Strength Training
31:34 | The Vertical Diet Explained
36:08 | All Diets Work in Calorie Deficit
44:44 | Macro & Micronutrients Ratios
52:20 | Quick Fix Hypertension & Glucose

QUOTES:
“Sprinting is probably the single best exercise for youth […], more than I would believe squats” [5:46]
“The amount of weight you lift is not nearly as important as a host of other factors we call volume load: sets times reps times weights and then the range of motion is also a critical component.” [21:59]
“If you go to failure, you’re going to have more fatigue. You might have a little more stimulus, but you’ll have more fatigue, which might delay recovery, and that’s going to affect total volume and volume is a superior driver than fatigue” [26:01]
“The vertical diet was intended to be more inclusive of what historically I had seen as over restrictive” [33:02]
“The muscle is the most important organ in the body […] it’s a sink for glucose. That’s what the muscle is so effective at particularly when you’re moving it and working it.” [47:34]
“Taking a 10 minute walk after each meal is twice as effective as Metformin for reversing or preventing type two diabetes, just from moving the muscles and getting your your body to do what it’s supposed to do” [48:18]

Follow Stan Efferding:
Website: https://stanefferding.com/
YouTube: https://www.youtube.com/c/stanefferding
Twitter: https://twitter.com/StanEfferding
Instagram: https://www.instagram.com/stanefferding/
Facebook: https://www.facebook.com/stan.efferding

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Written by Tom Bilyeu

Comments

This post currently has 49 comments.

  2. @closinginonclosure

    March 10, 2026 at 1:28 am

    3:16 "Before we started ROLLING CAMERA" 🤔 None of that makes sense. Haha. For one, if you're shooting on film, you could say "start rolling" because the film is rolling, but you still wouldn't be "rolling CAMERA". Secondly, he's recording everything digitally and not on film. There's no film spools "rolling". Even when people say they're "filming" but recording digitally, it makes absolutely no sense. It's akin to someone pulling out there phone to take a photo and saying "I'm about to take a Polaroid, or jumping on Spotify and saying "I'm going to spin a vinyl". You can only "film" on actual film, or "roll" an actual spool of film/film roll.

  3. @rayword2424

    March 10, 2026 at 1:28 am

    Not being natty doesn’t disqualify you from understanding and speaking on nutrition and training. Take the advice he gives and learn from his experience! If you want to stay natty, do that.

  7. @Kingkennybw

    March 10, 2026 at 1:28 am

    Agree with a lot of Stans theories but he seems to ignore the biggest determinant of longevity VO2 max. I'm not sure 10min walks are going to increase. He is over cautious with cardio because he's a gym junkie. More cardio less resistance work

  10. @scoobtoober2975

    March 10, 2026 at 1:28 am

    I'm thinking back on it and watched this a year ago. i think it played a good part in my weight loss journey. To eat all the protein you want and it's a good weightloss strategy. i didn't pay was much attention as i should. Then found greg doucette whos a big advocate for it too. My main problem was i was metabolically broken and was not a fat burner. Or rather i was broken from eating the wrong things for so long it took a lot to get over that chemistry problem. Chronic high insulin. No fasting ever in my life before. Or was it just the extra fat jamming me up. Not sure. Walk lots, eat high protein, animal fats and no seed oils. Love you tom for brining on the smart guests.

  16. @John577

    March 10, 2026 at 1:28 am

    I was born in late October. I was the youngest for everything. School, sports, name it. All of my classmates and friends were much older. I would argue that competing against older kids my whole life actually made me stronger than kids who were picked first and got more ice time. Being the youngest and smallest made me a dog! It made my compete level off the charts. The trainer always surpasses its master. I definitely feel as though my late start actually gave me the advantage in the long run because I learned to punch up my entire life. Now it's very hard to intimidate me for anything I do.

  17. @vinvin4884

    March 10, 2026 at 1:28 am

    I feel like this is so much information for such a simple concept. If you want to lose weight, go into a calorie deficit. It's just THAT simple. Putting yourself in a 500 calorie deficit on a consistent basis isn't rocket science.

  21. @justinmusicandskateboardin9282

    March 10, 2026 at 1:28 am

    7:16 This is totally false. People absolutely can become more balanced and coordinated even as a fully grown adult… What he probably MEANT to say was that there definitely is something special about being a young child that allows people to achieve superhuman levels of balance that others simply will never achieve no matter how hard they try if they start late enough in life… But to just make the blanket claim that improving balance and coordination is just impossible is utter hogwash

  23. @matildawendelin5210

    March 10, 2026 at 1:28 am

    Refreshing with someone who so obviously practices what he preaches. Very nice to get some insight into how workouts actually work from a muscle building perspective. I wouldn't follow his diet religiously (even though I'm happy to hear all the benefits of beef compared to chicken!) – right now I'm quite convinced that a diet that builds muscle on that level will not result in longevity.

  32. @SinisterSkip

    March 10, 2026 at 1:28 am

    I love Stan Efferding's down to earth, calm, grounded, common sense approach. He also still looks very healthy and young for a freaking massive 55y old. He talks the talk AND walks the walk. I should take an example and talk more calmly. It's SO much easier and comfortable to listen to!

  33. @NPColoured

    March 10, 2026 at 1:28 am

    So are you supposed to overeat build muscle..then do Keto, then switch to IF then switch back to overeating…

    The thing I find in all this YouTube research is that nobody talks about how long you should be fasting at which weight, like if you are "skinny" should you be fasting at all…or Is it like two days a week.. and over eat two days a week? TF man coming from Africa we eat Starch based staple food with Meat and that seems to work but it depends how much you are burning… But the take away is, those guys working in the mines on a terrible diet are jacked, so all this information is just a whole lot of spin and so confusing.. just eat when you are actually hungry (poor people eat when food is available – which is not regularly) and they do manual labour which is exercise…

    Eat less move your body…stuff your body when you can.. keep moving your body. 🤷🏽‍♂️

  35. @andy7666

    March 10, 2026 at 1:28 am

    In the UK we didn't encourage kids in sports at all for ages.. Football maybe if you're a standout you'd get attention from a coach but unless you're a freak of nature they won't even try to train you, even when representing your CITY they didn't do shit for me. That was around 27-30 years back, WOKE ideas of "Everyone wins, we all get a prize!" type thing was brought in around then.

    I did track and field, shot putt – I couldn't have won sure, two guys were 7 foot plus this one year, but I got into the top 6, out of 12 (14?) with no training.. With strength and technique I could well have been top 3 or a stand in, but it was just like "Whatever" or "we don't want to pressure you".

    Totally different to the States or China – British Athletes are usually lucky standouts, so one or two kids in a year will get all the attention, extra training, COACHING basically. All the benefits of pushing yourself, of competition (with yourself and others) was all off the board in the 90's and a good decades after, I think sport is taken a little more seriously now but its a joke still, and for a small country (the UK) – there are lots of hidden gems and just having all our kids be healthier.. We don't have to be torturing kids with pressure and overtraining but at least encourage their potential! At least its improved nowadays but ideology is still an issue.

  37. @EricB8487

    March 10, 2026 at 1:28 am

    Tom you're a sissy 😊
    Tom better hope that somebody the size of Stan doesn't come along the mess with Tom and his wife. He'll have no chance lol. Tom will be like oh my Godzezzzz, I lifted the weights I did the crossfit's I made the four hundred million dollars why couldn't I protect my wife. Because you're still made out of soy and you're still a beta male even though your four hundred million dollars. Chew on that

  41. @BB-gj8ck

    March 10, 2026 at 1:28 am

    This interview is so silly. Guy says “train each body part twice a week”, why?

    Train each body part “20sets”.. why not 18, why not 22… it’s just arbitrary nonsense.

  43. @manuelalvarez5881

    March 10, 2026 at 1:28 am

    I think it’s funny how Tom looks ill skinny like he has aids and is talking about how he used to weight lift and corrects this man that looks built. Also how he’s usually in a t shirt and today he’s in a jacket covering himself for the video because he knows who he’s standing in front of. But Tom looks sick, not healthy.

  48. @JimiHL

    March 10, 2026 at 1:28 am

    We probably shouldn't be putting steroid users on pedestals. He is big, but does not look healthy. Big bodybuilders like him do not live very long (though I wish him well and hope he proves the statistics wrong).

  49. @JimiHL

    March 10, 2026 at 1:28 am

    You did not mention that when eating more plant foods to get protein, your also getting more nutrients and more fibre. You don't get any of that from meat. What you DO get from meat and dairy is saturated fat and cholesterol (and possibly added hormones). Check out the Blue Zones for health and longevity, and check out Patrik Baboumian for vegan strength – he gets all the protein he needs.

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