Stan Efferding & Thomas DeLauer: Building Muscle with Intermittent Fasting

I had the privilege of interviewing Stan Efferding, founder of "The Vertical Diet" and the World's Strongest IFBB Pro, on how to build muscle with intermittent fasting!

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Timestamps ⏱

0:00 - Intro
1:06 - Stan's History - Background, Education & Experiences
3:24 - Pursue Results, Reinforce with Science
4:03 - Thomas' Approach to Building Muscle with Fasting
5:56 - Stan's Philosophy to Building Muscle with Fasting
7:06 - How Frequently/When Should You Consume Protein?
9:36 - Refeeding After a Fast
12:05 - Try SEED's Daily Synbiotic - Use Code 'THOMAS15' for 15% Off
13:02 - Side Effect of Breaking a Fast w/ Too Many Carbs
15:06 - How to Properly Break a Fast
15:47 - Carbs & Performance
18:54 - Do This to Maintain Muscle
19:56 - Importance of Being Active
21:42 - Side Effect of Eating Too Many Carbs
23:03 - How to Mitigate Hunger & Fatigue
23:56 - What If You Train Twice per Day?
24:27 - When Should You Train when Fasting?
28:12 - Shifting When You Fast (break fast at different times)
28:40 - Benefits of Skipping Dinner/Larger Breakfast (Chrononutrition)
30:12 - Building Muscle in a Healthy and Sustainable Way
35:29 - Taking a 10-Minute Walk after a Meal
37:56 - Consuming Carbs around a Workout
39:05 - Why You Need to Stay Active When Fasting (Important!)
40:47- The Best Diet is the One You'll Follow
44:28 - Where to Find More of Stan's Content

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Please watch: "Costco Diabetes Haul | Best Foods for Diabetics & Insulin Resistance @ Costco"
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[ShayanGivehchian]

Thomas been putting out some fire interviews lately. Keep up the collabs super interesting content

[terrywhelan]

I lost 130 lbs with Keto I.F.
Now I do cardio fasted at 6:00am with 30 minutes of core exercise and 20 stretching in the morning. Eat 45 minutes after workout. Work until 2:30am and then do my resistance weights for as long as I feel.
I have dinner at 6:00pm for a total of 3, 000 calories a day.
I am still losing 2 lbs of fat a month but gain about 1 lb of muscle.
I really feel good.
Now 188 with 20% body fat. Never want to be 316 lbs again!

[jesseleemacy]

This is the best fitness interview I've seen to date. Very impressed with how respectful both Thomas and Stan were towards each other. Great insights, great listening skills. Was very cool how much of their approaches / methodology complimented each other. Can't wait for future collaborations!

[zacharyermert]

Stan has been everywhere lately! Can’t believe I’m just now learning about him and the vertical diet. So much quality info he brings to the table. Next stop, Joe Rogan 👊👊

[paulh]

I've been a subscriber of Stan's for years and if you haven't listened to his "ten talks" you are missing out on one of the best resources out there. Edited to add, he also has some awesome old stories.

[raker]

Not only is Stan ridiculously strong, he’s also brilliant. Not only is he brilliant, he’s also a good, humble person.

[acfanter]

I have learned so much watching videos like this… I’m 98lbs through a 175 loss journey. Keto saved my life but lifting helps my mind… its a dual journey that started two+ years ago with another 2+ to go …

[JoyJJ]

I lost 74lbs doing low carb/IF. So enjoyed this interview. Keep doing them. Great info.

[JudeusSamson]

Exactly the interview I’ve needed. Been overdoing it with IF for the past couple months and have noticed my performance has decreased gradually, now I know why. Thanks for putting this out Tom!

[ThePrimal.Podcast]

Intermittent fasting has changed my life. I've lost 20lbs of fat and put on some muscle, (I did a DEXA). I don't count calories just do 18:6 with ketovore. Super easy❤️💞
Thomas you are always an amazing teacher!! Thank you 🙏🙏🙏

[METAL__MECHANIC]

Stan is the smartest "meathead" of all time. Love listening to him. Honestly if you want to build muscle the most healthy way just follow these 2 guys.

[Yankswin]

This collab is what I've been waiting for!

[SC-mpmh]

I'm 59 and started a combo of IF and Keto in March. I totally gave up booze and sugar. I've lost about 80 pounds and feel great. I walk almost every night and do somewhere between 10, 000-15, 000 steps a day. One thing I noticed, my arms and chest which have always been solid are getting small. I told my wife I'm getting old man arms. I will hit the gym every two days and follow the eating plan you suggested for us older guys. Hopefully I can build back up again and get the body I had in my 30's when I hit the gym every day. Great video guys, very informative.

[dreaminginnoother]

I like these collab videos you've been doing recently. Stan is a beast and super intelligent. Good convo

[ittaynunez]

Damn never wrote a real YouTube comment this was my favorite collaboration ever I can’t believe it lmao 😭when worlds collide I appreciate both you guys.

[wolfwarrior]

What a wonderful, rational calm discussion about so many important topics. Please do more with Stan.

[TheGreatGoku]

I am loving these collabs! Love Stan, keep it up Thomas!

[Ballerx]

I’m actually doing the vertical diet while doing IF. Loved this video! 💪

[patriotfury]

I tried keto and intermittent fasting for about 18 months while workout out regularly and now I do an anabolic diet with plenty of carbs and no fasting. The results for me have been night and day different. My gains now in all aspects have significantly improved, DOMS has been significantly decreased, and my cholesterol numbers have all came within range as before they were all out of range.

[spsxssd]

I'm so glad Thomas mentioned that people can be resistant to starting to carbs again because it's a bit of a tight rope to walk with cravings. Last time I tried a few carbs after 2 massive workouts I fell off keto for a week. I had a few grapes, berries and cashews post workout this morning before my meal and I've been full but craving food all day. Also just throwing out suggestions if your busy an can't fit in a walk post meal, do an active chore like cleaning. I'm eating now and will be brushing and mopping before taking my evening walk.