Renowned nutrition coach Stan Efferding is dispelling some common misconceptions in the fitness world. In a recent interview with Chris Williamson, Efferding discussed the safety of consuming red meat and aspartame, as well as different strategies for achieving a calorie deficit. Efferding, a former powerlifter and bodybuilder, is known for his incredible strength and his crowning achievement of winning the World’s Strongest Pro Bodybuilder Mr. Olympia title in 2010. Now retired, he continues to help his clients improve their fitness pursuits with his customized nutrition plan, “The Vertical Diet.”
Efferding addressed the misconception that consuming red meat is dangerous. He emphasized that a lack of protein poses a greater mortality risk than regularly consuming red meat. He explained that it’s important to consider the overall dietary pattern, body composition, exercise routine, and sufficient fiber intake when evaluating the impact of red meat consumption. Efferding also discussed the role of mtor stimulation, noting that acute stimulation of mtor from protein, including red meat, is not a problem. However, as we age, we become less anabolically sensitive, and not consuming enough protein can lead to sarcopenia and increased mortality risk.
As for aspartame, Efferding highlighted that it is safe to consume as part of a healthy diet. He mentioned that concerns about cancer risk associated with aspartame were based on studies involving extremely high doses, far beyond what a person would typically consume. Efferding pointed out that reputable nutrition experts do not consider aspartame to be a concern, and there are randomized control trials showing weight loss and improved health outcomes when sugar-sweetened beverages are replaced with diet sodas.
Efferding emphasized that regardless of the quality of food, the most important factors in weight loss are calorie deficits and calorie restriction patterns. He mentioned studies that have shown improvements in biomarkers such as cholesterol, blood sugar, and blood pressure when individuals maintain a calorie deficit, even when consuming “junk food” or fast food. Efferding stated that weight loss itself is associated with decreased cancer risk and should be the primary goal. He discussed different methods of controlling calories, including calorie restriction, time restriction, and dietary restriction.
This is not the first time Efferding has shared his insights on diets and nutrition. In a previous appearance on Muscular Development’s The Menace Podcast, he discussed his Vertical Diet and reflected on his injuries and accomplishments during his prime.
In conclusion, Stan Efferding emphasizes the importance of controlling the amount of food consumed rather than focusing solely on what is consumed. He debunks the notion that red meat and aspartame are dangerous, highlighting the significance of protein intake and calorie deficits in achieving weight loss and improved health outcomes.
Watch the full interview with Stan Efferding on Chris Williamson’s YouTube channel for more information on his insights and expertise in nutrition and fitness.
