Stan Efferding

I open up my book, my e-book, The Vertical Diet 4.0 e-book that I've been expanding upon over the last seven or eight years and adding more and more information as I can ask questions. It's now 250 pages with over 200 references to articles and videos and peer-reviewed research. But it goes through step-by-step all of these things that we've discussed today and much, much more.

But sleep is the foundation and optimizing sleep, not just sleep quantity, but sleep quality. And that can include getting a sleep study if necessary for people who suffer from apnea, whether that's due to overweight or just a thick neck from lifting or a genetic predisposition. But that's huge.

But sleep is the foundation and optimizing sleep, not just sleep quantity, but sleep quality. And that can include getting a sleep study if necessary for people who suffer from apnea, whether that's due to overweight or just a thick neck from lifting or a genetic predisposition. But that's huge.

But sleep is the foundation and optimizing sleep, not just sleep quantity, but sleep quality. And that can include getting a sleep study if necessary for people who suffer from apnea, whether that's due to overweight or just a thick neck from lifting or a genetic predisposition. But that's huge.

And apnea can have an enormous effect on blood pressure, on cardiovascular disease risk, on insulin, blood sugar metabolism, on lean mass retention and body fat. When you're dieting, your body, people with apnea or poor sleep end up losing more muscle. So it has a huge impact on all those things. So sleep is the foundation.

And apnea can have an enormous effect on blood pressure, on cardiovascular disease risk, on insulin, blood sugar metabolism, on lean mass retention and body fat. When you're dieting, your body, people with apnea or poor sleep end up losing more muscle. So it has a huge impact on all those things. So sleep is the foundation.

And apnea can have an enormous effect on blood pressure, on cardiovascular disease risk, on insulin, blood sugar metabolism, on lean mass retention and body fat. When you're dieting, your body, people with apnea or poor sleep end up losing more muscle. So it has a huge impact on all those things. So sleep is the foundation.

We really work hard on trying to optimize that, giving yourself, and I have a whole, we call a sleep hygiene program.

We really work hard on trying to optimize that, giving yourself, and I have a whole, we call a sleep hygiene program.

We really work hard on trying to optimize that, giving yourself, and I have a whole, we call a sleep hygiene program.

list of things to optimize sleep, you know, cool room, quiet room, dark room, you know, not too much fluids before bed, you know, a whole list of things, whether, you know, a CPAP for apnea, all those kinds of things that can help optimize your sleep, giving yourself enough, an opportunity to be successful, you know, not too much of those TV or electronics right before bed,

list of things to optimize sleep, you know, cool room, quiet room, dark room, you know, not too much fluids before bed, you know, a whole list of things, whether, you know, a CPAP for apnea, all those kinds of things that can help optimize your sleep, giving yourself enough, an opportunity to be successful, you know, not too much of those TV or electronics right before bed,

list of things to optimize sleep, you know, cool room, quiet room, dark room, you know, not too much fluids before bed, you know, a whole list of things, whether, you know, a CPAP for apnea, all those kinds of things that can help optimize your sleep, giving yourself enough, an opportunity to be successful, you know, not too much of those TV or electronics right before bed,

A lot of folks will go to bed at night and they'll surf the internet until midnight and then have to be up at 5.30 in the morning. And that's just, you're not even giving yourself an opportunity to get your seven plus hours. That's generally burning the candle at both ends is the primary cause of the problem. Sleepy train.

A lot of folks will go to bed at night and they'll surf the internet until midnight and then have to be up at 5.30 in the morning. And that's just, you're not even giving yourself an opportunity to get your seven plus hours. That's generally burning the candle at both ends is the primary cause of the problem. Sleepy train.

A lot of folks will go to bed at night and they'll surf the internet until midnight and then have to be up at 5.30 in the morning. And that's just, you're not even giving yourself an opportunity to get your seven plus hours. That's generally burning the candle at both ends is the primary cause of the problem. Sleepy train.

So the sleeping I just discussed, the eating we spent a lot of time on, but one of the big things with eating is just consistency. Again, compliance is the science and I tend to track, I still track. It helps hold me accountable is the biggest thing. And if I've got something I can glance at and if, you know, I still weigh daily, I don't compete in anything anymore.

So the sleeping I just discussed, the eating we spent a lot of time on, but one of the big things with eating is just consistency. Again, compliance is the science and I tend to track, I still track. It helps hold me accountable is the biggest thing. And if I've got something I can glance at and if, you know, I still weigh daily, I don't compete in anything anymore.

So the sleeping I just discussed, the eating we spent a lot of time on, but one of the big things with eating is just consistency. Again, compliance is the science and I tend to track, I still track. It helps hold me accountable is the biggest thing. And if I've got something I can glance at and if, you know, I still weigh daily, I don't compete in anything anymore.

It's been a long time, but I still want to perform at a high level so I can. You know, play sports or lift or do the kinds of things that I want to do. So I still measure these things. And so, of course, eating is important. We discussed that. And then the exercise components, of course, and just being consistent there. Again, compliance is the science. Those are the big rocks.