Hammer and Chisel Performance Podcast Folgen

Stan Efferding is an IFBB Professional Bodybuilder, elite powerlifter, coach, entrepreneur, and creator of The Vertical Diet. Known as “The White Rhino,” Stan has spent decades at the highest levels of strength and physique sports while becoming a respected voice on nutrition, metabolism, performance, and long-term health.Beyond his accomplishments as an athlete, Stan is known for his practical, evidence-based approach to improving body composition, bloodwork, digestion, cardiovascular health, and performance. His work emphasizes mastering the fundamentals—nutrition, training, sleep, movement, and health markers—rather than chasing unnecessary complexity.

In this week's nutrition rant, I dive into a huge error that people make when evaluating foods and their diet overall...over focusing on carbs and neglecting to account for the fats they do not realize they are eating!

Dr. Ben Skutnik is a performance scientist, educator, and nutrition coach with a Ph.D. in Human Performance from Indiana University. With over a decade of experience in strength & conditioning, sport science, and nutrition, Ben has worked with everyone from collegiate athletes to national-level weightlifters and Olympians. He currently serves as Head of Nutrition Coaching for Power Athlete, where he helps athletes turn evidence-based nutrition principles into practical, sustainable habits that improve health, body composition, and performance.In this episode of the Hammer and Chisel Performance Podcast, I sit down with Dr. Ben Skutnik to get back to the fundamentals of nutrition.With social media constantly pushing new diets, supplements, hacks, and conflicting nutrition advice, it’s easy to lose sight of the things that actually matter. Ben and I break nutrition down to its basic principles and discuss what people should understand before worrying about the more advanced details.We cover the roles of calories and macronutrients, food quality, meal structure, building sustainable eating habits, nutrition for performance and body composition, and why consistently executing the basics will take most people much further than chasing the latest nutritional trend.Whether your goal is to lose fat, build muscle, improve performance, or simply develop a better understanding of nutrition, this episode provides a practical foundation you can actually apply.