SOOOOOOOOOOOO exciting to have had Stan on the podcast.We love big Stan and not just because he's the world's strongest bodybuilder and the creator or the cooler ?  Craig did his best Stan impersonation on the podcast....nearly as good as the real thing!Big Stan has been training women for bodybuilding comps since 1989 so he knows a thing or two about getting strong and getting lean.He's also the creator of the Vertical diet, which like our approach is built on a foundation of bioavailable nutrients to optimise the metabolism and digestion ?  while helping people build healthy lifestyles and sustainable habits. Like Craig and I, Stan is also passionate about helping people before they experience tragic health issues due to restrictive dieting, so it was awesome to get him on the podcast to go over all of this. In this episode, we discuss:➡️Why carbs, such as fruit and potatoes, are important➡️Why the only way to change your body is by building muscle➡️What variety of foods you should include in your diet to optimise your metabolism and digestion ➡️Why eating adequate calories is essential➡️The benefits of bioavailable animal protein and dairy ➡️The importance of tracking and meal prepping➡️Eating the same thing every day and how this can be beneficial ➡️Why Stan recommends 10-minute walks➡️The benefits of saltFollow Kitty on Instagram ?  https://www.instagram.com/kittyblomfield/Join our 7 Day Eat More, Train Less, Get Results Challenge ?  https://www.nustrength.com.au/7D-challenge-V1Want to know more about our 16 week Winatlife Accelerator Program? Book your free call ? https://go.oncehub.com/Callwiththeteamv1Follow Stan on Instagram ?  https://www.instagram.com/stanefferding/SHOW NOTES06:18 - Brief background Stan 07:46 - How tragic excessive cardio and restrictive diets 09:37 - Health issues women get from doing health  "guru" diets13:21 - Carbs and why are they important for us16:03 - Science-based studies and actual human evidence versus analysis from mouse studies about low carb or keto diets16:48 - Benefits of fruit juices and why there is no reason to avoid them22:32 - Why women don't need to eat in a huge calorie deficit to lose body fat 24:02 - Why adding muscle is so beneficial 25:48 - The importance of sleep30:52 - Benefits of bioavailable animal protein and dairy38:52 - The importance of tracking food and meal prepping53:39 - Eating protein first58:26 - Tracking consistently59:38 - Some of the strategies for appetite control01:00:41 - What to eat when you're trying to gain or lose weight01:03:18 - Self confidence01:05:08 - Focusing more on strength rather than the scale01:12:30 - 10-minute walk and why it's beneficial01:26:00 - Commitment01:27:28 - Doing the basics and why that will lead to good results 01:30:18 - The benefits of salt