The 2023 World’s Strongest Man and 2024 Strongest Man on Earth Mitchell “The Moose” Hooper, and his mentor, IFBB pro bodybuilder and elite powerlifter “The Rhino,” Stan Efferding, dissected health and performance, macronutrients, diet hacks, and more in an early Jan. 2025 vodcast.
Health is being free from illness or injury; fitness is the ability to become the World’s Strongest Man; it’s not necessarily healthy.
—Stan Efferding
In their conversation, Hooper and Efferding also covered the following topics:
- Heart Health and Performance
- Post-Meal Walks and Insulin Sensitivity
- White Rice vs. Brown Rice
- Body Fat
- Yogurt
- Supplements
- Fat Loss Tips
Check it out below:
[Related: Mateusz Kieliszkowski Prioritizes Shoulder Strength During 2025 Arnold Strongman Classic Prep]
Heart Health and Performance
The discussion commenced with Efferding’s health tips for heavier athletes, saying, “Blood pressure (BP) is probably number one on my list; that will kill you now.” Since apnea is common, he recommends using a CPAP machine during sleep. Adequate potassium, magnesium, calcium, and exercise, among other things, to maintain BP control.
Post-Meal Walks & Insulin Sensitivity
Efferding encourages short, 10-minute walks after every meal, for a multitude of benefits. After eating, glucose levels spike; “hyperinsulinemia can increase blood pressure,” as a result, he explained.
“[Short walks] are twice as effective as Metformin, the number one prescribed drug for type 2 diabetes,” Efferding says. They can also help increase appetite and improve digestion.
Carbohydrates: White Rice vs. Brown Rice
“For athletes trying to gain weight, [white rice] is easier to consume.” While white rice is higher on the glycemic index than brown rice, raising blood sugar faster, Efferding says, “Glycemic index was measured in the absence of proteins or fats, so it’s not very valid; glycemic load is a better indicator,” he affirmed.
Eating a balance of carbs, protein, and fat slows this effect. Moreover, our muscles use carbs as energy during and post-exercise. (1)(2) Short bouts of activity post-meal are a game changer. “Historically, Type 1 diabetics avoid carbs, but now they can eat carbs and have better workouts, but not go hypoglycemic,” Efferding revealed.
How Not to Get Fat
Efferding says the key to avoiding excessive fat gain is safeguarding the liver. “Once the liver gets fat, that spills to pancreatic fat, affecting your blood sugars and blood pressure.”
To avoid this, replace saturated fats with monounsaturated fats and carbohydrates. Carbs are 50-60% of Efferding’s diet, while fat intake stays below twenty percent. “Fats are important to a point,” he believes.
On the topic of carbs, Efferding adds that “The foundation of carbohydrates starts with sufficient micronutrients and potassium…from berries, potatoes, and dairy.” Efferding reduces whole grains or swaps for white rice to avoid bloating and maintain his appetite.
Yogurt: The Nutritional Powerhouse
Dairy, particularly yogurt, is a diet staple for Efferding, who said, “Yogurt is a superfood; it has a special effect…superior to an equivalent amount of protein for BMI and performance.” The mechanisms remain unclear. “Maybe it’s the IGF-1,” Efferding postulated, referencing Stanford research that found dairy’s gut benefits are due to fermentation, not probiotics.
“For those who can tolerate it, eat a lot [of dairy],” Efferding said, noting intolerance is often due to abstinence. Gradually reintroducing fermented (low lactose) dairies, like cheese and yogurt, might be an option, though everyone should talk to their physician before undergoing any significant diet alterations. Mixing yogurt and orange juice is a hack Efferding taught Hooper for extra calories and health.
Monster Mash & Key Supplements
Many struggle to eat lots of clean foods daily. Efferding popularized mashing rice, lean ground beef, egg whites, and veggies with broth together, calling it “Monster Mash,” to cram more calories. “You’re able to consume more calories, digest it faster, and be hungry again sooner,” he assured.
“Vitamin D is hard to get from food, particularly in [northern climates],” Efferding noted. The general population and plenty of athletes are Vitamin D deficient. Efferding and his clients noticed immediate improvements from vitamin D supplementation, suggesting a morning vitamin D dose and magnesium at night for sleep.
Efferding’s Quick Fat Loss Tips
Efferding concluded with key habits for fat loss:
- Get quality sleep
- Reduce calories
- Move after eating
- Eat satiating foods
- Have a variety of proteins
- Consume low-sugar fruits and yogurt
More Nutrition Content
- Red Meat: Friend or Foe For Your Gut?
- Don’t Forget The 12 Most Valuable Fat Loss & Muscle-Building Tips
- Should You Fear or Befriend Seed Oils?
References
- Zahalka, S. J. (2023). The Role of Exercise in Diabetes. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK549946/
- Richter EA. Is GLUT4 translocation the answer to exercise-stimulated muscle glucose uptake? Am J Physiol Endocrinol Metab. 2021 Feb 1;320(2):E240-E243. doi: 10.1152/ajpendo.00503.2020. Epub 2020 Nov 9. PMID: 33166188; PMCID: PMC8260367.
Featured image: @stanefferding on Instagram
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