Ep 286 - Optimising Training, Diet & Lifestyle For Health & Longevity w/ Stan Efferding

Aug 22nd, 2022


Ep 286 - Optimising Training, Diet & Lifestyle For Health & Longevity w/ Stan Efferding

On this episode of RNT Fitness Radio, I’m joined by Stan Efferding, an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition, and also holds the title as the World's Strongest Bodybuilder. Stan studied Exercise Science at the University of Oregon and has been training high school, collegiate, and professional athletes for over 25 years. Stan conducts seminars all over the country for various sports and nutrition and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine and Power Magazine. Stan is also a successful entrepreneur having built three different start-up businesses into multi-million dollar companies. In this episode, we dive into everything you need to optimise your training, nutrition and lifestyle for health and longevity. 

Time Stamps:
1:15 - How to achieve longevity in training
1:52 - The truth about BMR 
2:40 - Supplements for longevity
03:38 - Keep your training simple, sensible and sustainable 
04:28 - Three, 10 minute walks, per day 
06:18 - Stimulus to fatigue ratio 
06:50 - Meal prep the single most effective method for compliance 
10:10 - How heavy do you need to lift
11:57 - Fatigue management
13:04 - Effective training 
14:33 - Deload markers
22:38 - Benefits of losing 7% of body weight at least twice a year 
27:52 - Key blood markers to pay attention to 
37:07 - Macro breakdown
40:07 - No room for IIFYM as it doesn’t fit your micros
41:07 - 10 min walks post meal  
43:29 - Creating new habits
44:22 - #1 thing for recovery
46:59 - Balancing training and entrepreneurship
50:13 - Sleep hygiene protocol
50:38 - Repeating successful behaviours
58:10 - Stan Efferding’s upcoming books 
58:49 - Strength training for kids 
Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:  

For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!  


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