This episode is brought to you by Bioptimizers, Cozy Earth, and Levels. You might think weight loss is all about discipline, but today’s guest reveals there is more to the story. Weight loss also involves minimizing hunger, increasing satiety, and interrupting food noise. Today on The Dhru Purohit Show, Dhru sits down with exercise and nutrition expert Stan Efferding. Stan shares his top strategies for minimizing hunger and takes a deep dive into the habits that drive it. He also discusses why calorie counting can be beneficial, explores various weight-loss strategies, and offers guidance on choosing the best approach. Additionally, Stan shares valuable lessons he’s learned over the years, reveals what he’s changed his mind about, and highlights the exercises he prioritizes. If you’re looking for practical tips on nutrition, exercise, and weight loss, this episode is a must-listen! Stan Efferding is an IFBB Professional bodybuilder, World Record-holding powerlifter, and one of only ten men in the world to total over 2,300 pounds raw in competition, earning him the title of the World’s Strongest Bodybuilder. With a degree in Exercise Science from the University of Oregon, Stan has over 25 years of experience training high school, collegiate, and professional athletes. He conducts seminars nationwide, sharing expertise in sports, nutrition, and training techniques, and has been featured in publications like Muscular Development, Flex Magazine, and Power Magazine. In this episode, Dhru and Stan dive into: Strategies for minimizing hunger (00:43) Types of diets (6:44) Calorie counting and awareness (13:12) Exercise and energy expenditure (18:42) Strategies for weight loss and factors to consider when choosing one (26:30) Habits that drive hunger (32:27) What Stan got wrong and the lessons he learned (37:23) The importance of food quality and testing (44:11) Exercises to prioritize and deprioritize (48:22) Stan’s principles (54:52) Reactionary versus resolve to do better (01:02:42) Final thoughts (01:07:42) Also mentioned in this episode: Stan’s Meal Prep- Vertical Diet For more on Stan, follow him on Instagram, Youtube, and on his Website. This episode is brought to you by BIOptimizers, Cozy Earth, and Levels. BIOptimizers Black Friday sale on all their products lasts all November long. Just go to bioptimizers.com/dhru and use code DHRU10 to get your discount of 25% sitewide and $100 worth of free gifts today! Right now, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com/dhru and use code DHRUP. Right now, Levels is offering my listeners an additional 2 FREE months of the Levels annual Membership when you use my link, levels.link/DHRU. Make moves on your metabolic health with Levels today. Learn more about your ad choices. Visit megaphone.fm/adchoices
Full Episode
Stan, welcome to the podcast. You know, I'd love to start off by talking about something that I feel is a super underrated topic and something that my community hasn't really thought about a lot of, and that's the idea of minimizing hunger. In fact, you had a quote that I pulled from a podcast that I listened to, and you said, the most important thing
To adhere to, if you're trying to stick to a diet, is to focus on minimizing hunger. If you try to just focus on willpower, you'll lose that battle each time. Talk to us about the top strategies that you share with the people who follow you, your clients over the years, when it comes to minimizing hunger.
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.
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