🏋 Stan Efferding - FIT Over 50: 10 Tips To Age Like A Boss With Host Rachel Gregory

Join Rachel Gregory, host of the MetFlex and Chill podcast 🎙as she guides you through your #MetabolicFlexibility #Fitness and #Keto journey. 👇 Stan Efferding is 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 lifted in competition. Stan holds the title of the World's Strongest Bodybuilder. Stan Efferding and I talk about the top 10 things everyone should be doing to optimize fitness and health, incorporating habits around existing routines, weight management, and supplement recommendations that are hard to get from food. ‪@stanefferding‬ #stanefferding #RachelGregory #keto This channel will teach you all about the Keto diet, Metabolic Flexibility, and help guide you on your fitness journey, no matter what stage you are currently in. If you are new to the channel: Step #1: Subscribe and turn on the notifications so you don’t miss out on the latest episode! ✅ Step #2: Enjoy yourself! This channel is a resource for you to begin your journey and learn how to start your Keto Diet. ✅ Step #3 Don’t be shy! Engage with the community both on YouTube and Rachel’s other social media platforms. ✅ Find Rachel and more of her content:   / rachelgregory.cns     / metflexlife   https://podcasts.apple.com/us/podcast... Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter Work with Rachel: As a leading voice in the industry Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mind (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.) https://www.metflexlife.com/keto-for-... https://www.metflexlife.com/contact - Free resources, recipes, blogs, and more! https://www.metflexlife.com/programs Show Notes: [0:00] Welcome back to MetFlex and Chill! Today we are welcoming repeat guest Stan Efferding ‪@stanefferding‬ [1:00] Episode 59: Achieving Optimal Health with Stan Efferding [1:30] Stan gives a brief intro and bio about himself and his journey [2:30] The Vertical Diet [3:30] Today’s main topic is how to stay fit over 50 [6:00] “The best diet is the one that you’ll follow. And the best exercise is the one that you’ll do.” Stan Efferding [8:00] “Compliance is the Science.” Stan Efferding [9:00] First component to staying fit over 50: sleep optimization [13:30] Question: Can you chat in terms of weight management after 50 and what you've seen to work for your clients and yourself? [13:30] Second component to stay fit over 50: weight management [17:30] Question: Can you speak to general movement and your experience with NEAT and if it increases or decreases after retirement? [19:30] The value of NEAT and being cautious of over-exercising to not cause excess hunger [21:00] Question: Can you speak to the importance of protein as we age? [24:30] Question: Can you chat about the misconceptions and misunderstandings around red meat? [32:30] Question: What is the importance of strength training especially when it comes to aging? [35:30] Question: How many times a week would you say is optimal for training? [38:30] “If you're trying to create a habit, attach it to a behavior that you already do. Everybody eats every day -so now we just attach a 10 minute walk to every meal.” Stan Efferding [42:30] Question: In terms of insulin resistance and type two diabetes, can you speak to the blood sugar issues in the population over 50 and your tips to help regulate that? [50:00] Research implies that 7% of your body weight is the average amount of weight to lose to help resolve metabolic health [52:30] Increasing protein can help with managing blood sugars [53:00] Question: Can you chat about the blood pressure management tips you recommend? [54:30] Question: What is the overall importance of hydration and electrolytes? [1:01:30] Sodium benefits for blood flow and training in the gym [1:02:00] Question: What blood tests do you recommend getting? [1:02:00] For a full list of blood test recommendations, check out www.stanefferding.com, scroll down and click on blood tests [1:06:30] Digestive distress [1:08:00] A low fodmap diet- elimination approach to diagnosing your digestion issues [1:10:30] Question: Should rice be part of the protocol for those who want to lose weight? [1:11:00] Question: The effects on muscle growth from pre workout stimulant use? [1:11:00] “If you're not continuously taking your body somewhere it hasn't been before you're gonna stop progressing.” Stan Efferding [1:12:30] Question: Is there a nutritional difference in the different kinds of salts that you consume? [1:13:00] The Bad Food Bible: How and Why to Eat Sinfully