Stan Efferding
speaker
160 appearances
1 recordings
1 series
first heard Nov 2024
last heard Nov 2024
Stan Efferding’s voice in public audio — every appearance, attributed to the second.
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Appearances
Dhru Purohit Show · No BS Guide For Losing Fat & Building Muscle with Stan Efferding · 20 Nov 2024
podcast
Well, I think that's an important topic because a lot of people presume to think that weight gain or weight loss is is really a matter of discipline. And in fact, while it's your responsibility, you are, you meaning people in general, are kind of dealt a different deck of cards. And not everybody has the same hunger signaling. This is one of the biggest underlying problems with weight loss.
And I said this many years ago in a rant that I did about the Samoan population and the obesity epidemic here. Genetically speaking, some people tend to respond to like ghrelin, the hunger hormone, or leptin, the satiety hormone, leptin resistance, differently. Somebody might think it's easy for them to maintain a calorie deficit or maintain a normal body weight. Other people struggle.
With a term that's been coined recently, ghrelin, called food noise. And some people just think about food. It just overwhelms them constantly throughout the day. And if you're going to successfully diet, you can't set yourself up for failure by constantly being voraciously hungry.
There's going to be, you're going to have some level of comfort or discomfort, but that process is going to require that you understand that your client is going to need to be able to make this part of a lifestyle that's sustainable in order for them to do that. They can't constantly be thinking about food.
So these satiety signals, this hunger dysregulation, I hate to bring this up right off the bat, but what has made this even more obvious is these new medications, the GLP-1 agonist, the semaglutide, Wagoviozempic, What they are very successful at doing, and this isn't an endorsement by any means, there's certainly pros and cons to any medication.
But what they're very successful at doing is interrupting food noise. They suppress hunger. And that's why people who go on these medications experience such an incredible success. Average long term weight loss, dietary adherence over two years and in multiple human studies is about two percent weight loss. Not significant. After two years, losing weight isn't that hard.
Most people go on a diet, lose weight initially, but gaining it back is the problem. The vast majority gain back. As much, if not more, over 50% for the first year and somewhere north of 80, as much as 95% within two to three years of the weight is gained back. Long-term dietary adherence, about a 2% weight loss on average over two years.
With Wegovia and Ozempic, the semaglutide suppressing hunger signaling, the average sustainable weight loss was 17%. Terzepatide was 23%. So you can see how significant the difference is, and the major signal there is suppression of hunger. And I can give you some tools that we use to help manage hunger based on our experience with randomized controlled trials.
Number one for managing hunger is probably going to be eating more whole foods and less ultra-processed foods. That's become quite obvious. We have studies now showing that people tend to eat as many as 500 extra calories a day when they're eating ultra-processed, hyper-palatable, calorie-dense foods. It's important that I make the distinction that it's all three of those things.
Whey protein isolate is ultra-processed, but it's not hyper-palatable or calorie-dense. And so the processing itself isn't really what drives weight. uh, those foods to be over consumed. It's the kind of the combination of sugars, fats, and salt calorie density, um, and hyper palatability. And those are, you know, it's not like we don't know what those are.
That's your drinking, your sugar laden sodas and your fast foods and your pastries and those kinds of things, the cakes, cookies, candies, and those kinds of things. And we're simply over consuming those foods because they don't satisfy us. They don't satisfy our hunger signaling. And so we eat more of them at one sitting and we're hungry again sooner and eat again as a result.
So the first thing is we try and get our clients to move away or to eat the majority of their foods as whole foods. That's your lean proteins, your fruits and vegetables, your nuts and seeds and those kinds of things. are a lot harder to overconsume and they satisfy you longer. Higher protein diets, higher fiber diets are important.
And there's other smaller things that you can do, being mindful about your eating, taking longer to eat because there seems to be a time delay between when you start eating and when your body responds to the fullness, the rugae expansion of the stomach sending the signal for satiety. And then also one of the methods we use to kind of
help with that fullness, expanding the stomach and taking more time is we ask that they drink fluids before and during, lots of fluids before and during their meals to help with filling the stomach up. And then obviously the fibers, the salads, they're just not very calorie dense, but you can eat a lot of them and they'll fill you up and keep you full for a longer period of time. And so
That's what we try and do with our clients and understanding also that I've often said that there's many paths to the same destination and there's no one best diet and everybody responds differently. And I think this is a good thing. Although my clients say, Stan, just tell me exactly what to eat. That's their demand of me as their coach is tell me exactly what to eat or what's the best diet.
And the best diet's the one you'll follow. And exactly what to eat is going to depend on What seems the least restrictive to you? What makes you the least hungry? Clearly those tools are higher satiety foods like whole foods and protein and fiber. But now we get into all these different types of diets. We've got, which I'm going to categorize in one of three ways.
There's only three kinds of diets really for weight loss. And this is coined by Dr. Peter Atiyah. I got him credit for this. CR, DR, and TR. Those are the three paths that you can take, the three diets that people can choose. CR is calorie restriction. That's where you count calories. Look at the labels. Use an app. Weigh and measure your food. That's an option.
That's a very viable pathway that people can be successful in dieting. DR is dietary restriction. That's your eliminating food groups or macros. That's your keto folks, your vegan folks, your carnivore folks, your whole 30s. All of those diets that tell you to good food, bad food, eliminate these. That's a perfectly reasonable path. There's pros and cons, of course, with all of these avenues.
But that is a type of dietary pattern, dietary path. The other one is TR. That's time restriction. That's obviously your 16-8, your OMADs, your one meal a day, your alternate day fasting, anything that incorporates diet. limiting the window under which that you consume food. That can be a successful pathway for some people, not all.
And on all of the research on each of these different types of diets, we see inter-individual variability. We see people that are successful on these diets and we see people that are unsuccessful on these diets. In comparing them to each other, we don't see any winner amongst them. We see that long-term dietary adherence
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