Dhru Purohit Show - You Won’t Get Anywhere If You Don’t Nail These Basics: Listen to This Before 2026

Episode Date: December 8, 2025

This episode is brought to you by Cowboy Colostrum, BUBS Naturals, and Hollow Socks. If you’ve ever felt buried by all the health advice out there, the hacks, the supplements, the trackers, the endless protocols, you’re not alone. With so much noise, it’s easy to believe the next big breakthrough is some new gadget or complicated routine. But the real transformation comes consistently from nailing the fundamentals.  Today on The Dhru Purohit Show, we’re revisiting one of our most talked-about moments with exercise and nutrition expert Stan Efferding. Stan breaks down why returning to the basics of nutrition, training, sleep, and mindset will consistently outperform chasing the latest novelty. He also shares the key exercises to prioritize and the tried-and-true principles he’s refined over decades of working with athletes and everyday clients alike. 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: The importance of food quality and testing (2:48) Exercises to prioritize and how to begin (10:09) Stan’s core principles for optimal health (17:56)  Why most people stay in “reaction mode” and how to shift out (25:48) Stan’s biggest takeaways you can use today (31:05) Also mentioned: Full episode with Stan Efferding Try This: Mihir's Weight Loss Journey This episode is brought to you by Cowboy Colostrum, BUBS Naturals, and Hollow Socks. Right now, Cowboy Colostrum is offering my listeners 25%. Just go to CowboyColostrum.com/DHRU and use code DHRU to save 25% today.  Support your skin and your health with BUBS Naturals Collagen Peptides. Head to BUBSNaturals.com and use code DHRU for 20% off your order. For a limited time, Hollow Socks is offering my community a Buy 2, Get 2 Free Sale. Head to HollowSocks.com for up to 50% off your order. Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

Hi everyone, Drew Prode here. If you've ever felt overwhelmed by all the health advice that's out there, the biohacks, supplements, gadgets, blah, blah, blah, blah, you're not alone. In today's episode, we're asking, what if the real breakthrough doesn't come from chasing one silver bullet and instead comes from mastering the fundamentals that actually move the needle forward? Last year, I had the chance to talk with exercise and nutrition expert Stan Efforting. And I'm excited to share a segment of that conversation for today's feature.

moment with you, where we dive into the basics of nutrition, training, sleep, and mindset. And just a reminder, these moments episodes take past episodes where we highlight a featured part of the conversation, a part that even if you heard the episode, it's a good reminder to hear it again. Or if you miss the episode, don't worry, we've pulled out one of the best segments that you have to listen to to support your health journey. I guess you don't have to, but it'd be nice to. Anyways, Stan Efforting, let me tell you a little bit about him before we get into some of

what he's talking about today. Stan is a professional bodybuilder, world record holding powerlifter, and one of only 10 men in the world to total over 2,300 pounds in raw competition. earning him the title of the world's strongest bodybuilding. With a degree in exercise science from the University of Oregon, Stan has over 25 years of experience, training high school, collegiate athletes, professional athletes, and so many more people. He conducts seminars nationwide, sharing his expertise in sports, nutrition, and training techniques, and has been featured in public. publications like muscular development, flex magazine, and power magazine. And in today's featured moment, you'll hear why focusing on the core pillars of your health consistently beats chasing novelty. It's a reminder that we all need. I need this reminder in my own life as well.

And Stan shares why things like micronutrient density, resistance training, and quality sleep shape everything from our body composition to our daily performance. Stan also shares a few stories from his past people that he's trained. And these stories talk about how quickly things fall apart when the fundamentals are ignored. And on the flip side, how quickly they improve when they've been restored. Regardless of where you are in your health journey, this episode has something for you. Because the fundamentals aren't just the foundation. When we truly understand them and practice them regularly, they are the shortcut to our actual goals and dreams in life. All right, let's jump in.

At some point in time, and I'd love to learn a little bit more about this, you also really understood that the quality of the food, the quality of the calories that you're eating mattered importantly. I think you went down a Weston Price rabbit hole. You went down probably a few other rabbit holes over there. What ultimately got you to understand and have the conviction that, hey, I'm not just trying to meet the macro goals and make sure that I have calories either in surplus or in debt. deficit, depending on my goals, but actually that the type of food and that quality of that food and where that food is grown and where it comes from actually matters a lot. What played a role in that journey? Yeah, I think it's the micronutrient. Some of the satiety was linked to that.

Mostly the blood testing. I started doing blood testing many years ago on a regular basis and you would see deficiencies. You'd see metabolic syndrome when you gain too much body fat. It would be hypertension and maybe liver enzymes or kidney. the enzymes elevation, you start to see LDL go up your lipids, dyslidididemia. You start to see all these problems when you gain too much body fat, particularly if it's ectopic or visceral fat around the fatty liver, non-hacolic fatty liver disease and, you know, ultimately getting all the other problems are kind of downstream of that, all the hypertension,

dyslipidemia and the like. So that became important not to gain just too much. body fat and so I was more particular about the types of foods I ate but I was probably mostly in the dieting with women and seeing the results with them that made me focus on the micronutrients so heavily as mentioned with the female triad and all of those over-restrictive diets just last summer I was working with a softball team a high school softball team and two of the girls had significantly underperformed in one of the tests that we were doing to see if they were progressing. We like to measure everything, that which gets measured, gets improved.

And so we measure speed and strength for athletes. And their 40 meter laser time went down significantly when everyone else was going up and progressing. And so we asked, you know, we pull the side and we talk to the parents, we talk to the kids, find out what's going on. As it turns out, they had, you know, sleep is usually one of the biggest things that goes wrong, especially for high school athletes. But in this case, they started over-restricting. They had gone into a, a, a very limited, restrictive diet, like the guru diet I mentioned earlier. And sure enough, we had them get a blood test and they had anemia. And that will cause a significant amount of fatigue and performance to suffer.

And so, you know, we had to put some things back into their diet to make sure they had sufficient iron and sufficient calories in general. And they, you know, their performance recovered and their energy levels recovered. So I saw that with women. I saw that, you know, as I was in exercise science at the University of Oregon. I was working with the Uvo track team. And women in particular, you would see a lot of times they would get stress fractures and they would from bone mineral density loss from chronic over restriction for the distance runners. And there was, I think more recently, just in the last few years, there was a huge drum up in the news about one of the former, or one of the Nike coaches got sanctioned because he was over-restricting the calories for some of his athletes who suffered some of the same problems.

So women are particularly susceptible. They also end up with amenorrhea, a cessation of the menstrual period. That's something that one of your listeners has suffered from. That's part of the female triad, chronic calorie restriction, and micronutrient restriction is going to cause those problems. They have to be cautious. That's why we like focusing on performance rather than the scale. We like focusing on, are you getting stronger?

What can your body do as opposed to what does it weigh? And ultimately, form will follow function. Maybe the results don't look as immediate because you can jump on a scale week over week and see a pound or two loss. But when you're lifting weights, it can take months to start to see the real difference, to start to see the smaller waist and to start to see the leanness of your physique and to start to feel and appreciate the things that it can do, the strength that it has, the performance that it can accomplish. Yeah, I want to talk about the audience that follows this podcast, largely individuals that might be in their mid-30s, 40s, 50s, 60s, 60s and beyond. When you see that group that's now really doubling down on resistance training, strain training, are there any exercises that you feel that are becoming very popular, any type of exercising that you would recommend that this group in particular avoid? So what do you

want people to minimize and what do you want people to double down when it comes to exercise? Our ancestors understood something we forgot today. The first milk called colostrum was nature's most powerful nutrient source. And now modern research is cashing up to what most traditional cultures have known for centuries. That's why cowboy colostrum grabbed my attention. Colostrum is incredibly rich in peptides, immune factors, and growth nutrients that help repair the gut lining, calm inflammation, and strengthen the overall immune system.

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And behind it all is a mission that matters. Bub's Naturals was created to honor Glenn Bubb Doherty, a Navy SEAL and American hero, and 10% of profits go to charity in his name. Support your skin and support your health with Bub's natural collagen peptides. head over to bubs naturals.com slash drew and use the code drew dhr u for 20% off your order that's bubs bubs b ubs naturals dot com with the code drew dhr u for 20% off please support our show and tell them we sent you i think it's a it's a wide open palette and i think that people are very it's very individualistic there's no best

exercise i used to you know i'm the old power lifter and so you know i'm hardcore right go to failure squat deadlift bench, you know, that was the foundation of my lifting and back in the 80s and 90s, of course, the harder you trained and the more pain you were in, the more delayed onset muscle soreness you endured, of course you felt as though you were accomplishing something. But now we understand from the research that that's not necessary, that you don't have to go to failure and that there's no particularly best exercise. I would suggest that you train all of your muscle groups. That's going to be a push, pull, and legs.

familiar with push is chest, shoulders, and triceps, and pull is your back and biceps, and then your leg movements, your quads and hamstrings. So I would suggest people do enough variety to get, you know, all of their muscle groups worked. I do like to see some sort of axial loading, and that would be something that would go down through the spine because how do you build bone mineral density? You do that by progressively loading the body. And so we'd like to see something of like maybe a hack squat movement or a trap par deadlift. Those are both reasonably comfortable movements that most people can do. Not everybody can enjoy a squat.

But something where the loading is coming from the top down. So I like the trap bar for that. It's with the elevated handles. It's a pretty low barrier to entry. It's not much coordination or education involved in that. You can go in day one and put a little bit of weight on there and stand up with it. I use this as a strategy, to be honest, and I'll wrap myself out here, but women who don't generally like to lift and maybe are opposed to the thought of lifting heavy because they feel like it's going to make them bulky, which in fact is not the case, I'll bring them in and have them on their first day, do the trap bar deadlift because it's really easy to do. Anybody can do it.

And then when they come back three days later and they do it again, they're able to lift more. and they can lift more weight for more reps. And you measure this, you write it down on a card, and they see what they determine is immediate feedback for progress. Now, we're aware that that's what we call neural adaptation. They're just getting more practiced at the movement. They're learning to coordinate their effort. Their body's becoming better at recruiting all the muscles that are involved in the movement.

It's not necessarily a strength increase or muscle increase, but it's not necessarily a strength increase, but it's more of a central nervous system adaptation that we call neural adaptation. So you're just getting better, more practiced. It would be the same as if you were shooting free throws. Each time you come in, you'll make a few more. A little higher percentage. Your body's getting better at the movement.

But it's a fantastic way for people to see progress. And each week, for many, many weeks, if not months, when that client comes in, they'll see an increase in the amount of reps they can lift with the same weight, or they'll be able to lift more weight. And we design programs around PRs, personal records. Not a single rep max.

It could be a five rep max. But we try and measure every movement based on someone's ability to progress that over time. Did you do one more rep? Or can you add one more plate or five more pounds to one of the movements? And that is kind of the key when you ask me, what's the most, the biggest underlying thing is the best exercise is the one you'll do. try and find resistance training movements that feel good to you. You don't have to do anything that hurts. And then secondly is, can you progress that over time?

If you do 10 reps and you could have done 20, probably not as significant enough stimulus to yield an adaptation so you can get stronger or get more lean muscle mass. Initially, for newbies, anything will make you grow. even the example I just gave, 10 reps when you could have done 20. If you're a newbie, you'll get benefits from that. But as you train a little longer over the course of a number of months and your consistent, which is the most important thing, you'll want to start challenging yourself a little

bit more and getting closer and closer to where the repetitions become harder. You don't have to go to failure, but if you can go until the weights move a little slower, So if your tempo is one, two, three, four, five, you're done. You can rack it. You don't have to do any more reps. Your tempo slowed down, right? The speed, the acceleration of the weight slowed down. You've maximized, you've maximally recruited the muscles that were necessary to perform that

movement. And that's a sufficient stimulus, and you'll get results from that. Now, you keep doing that over time five becomes easy, and you'll do six a little slow. and then you do that for a few more weeks and six will become easy and you'll do seven a little slow. And you could choose to do one more rep or you can choose to add five more pounds and make five hard again. And that's the progression. And ultimately, if you can build enough strength, you don't have to get stronger forever, but be strong enough so that your body's durable enough to be able to perform, you know, many years into the future.

Or to just hedge your bets against what's going to be ultimately an unavoidable, decline and strength and lean mass over the years, you want to have built up some sort of reserve. Same thing's true for bone mineral density, much of which is obtained in your teens. And I don't think that a lot of women realize that, that most of your bone mineral density is accumulated by the time your teens and early 20s. And from there on out, you can see a decline, a gradual decline in that in the absence of some sort of resistant stimulus to keep that bone minerals density strong. You know, you have this whole methodology.

It's actually much bigger than a meal company, the vertical diet. It's like a whole methodology and approach to eating, training, life. I'd love for you to break down some of the key principles inside of it. Probably a lot of it is themes you've already covered. But you've done a really good job in the past of just highlighting the key pillars that are there. And I find that it's useful as a guiding way of thinking for people in their health, wellness, and exercise journey. So could you cover some of those principles that are there? All right, let's talk about one of my favorite hacks, especially when I'm traveling or feeling swollen, and that's compression socks.

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Drew Perot Show to support this podcast. Yeah, we did talk. We touched on a lot of them. I don't want to be too repetitive, but the whole is greater than the sum of its parts. And if you're trying to get the best results, you're going to want to shore up the things that the big rocks, the things that matter most. Sleep optimization. That's the biggest. You can't out supplement or out train or out diet. Poor sleep. It's as has been said, it's the foundation upon which everything else rests. Dr. Matthew Walker, a sleep scientist who said that to Joe Rogan. And it just sat with me ever since because I have clients that constantly contact me about their current state of condition and their level of fatigue. And it really, it's fundamentally, it's rooted in high quality sleep. So I open up my book, my ebook, the vertical diet 4.0 ebook that I've been expanding upon

over the last seven or eight years and adding more and more information as I can ask questions. But it's now like 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. 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, you know, 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 we really work hard on trying to optimize that, giving yourself, and I have a whole, we call a sleep hygiene 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, 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.

And so with 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, you know, 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. And then, you know, just the other one would be stress management. But the biggest thing about stress management is your sleep habits, your diet and your exercise. I read a book many years ago when I was going through a difficult time with a new business that I started and started having some anxiety.

and stress over the business. I was sleeping four hours of nine, working too many hours. I hadn't been to the gym in a while. I was eating, you know, my college food again, fast foods and top ramen because it was cheap and quick, drinking too much caffeine to get through the day. And I went to the library and I read a book called

Stress for Success by Jim Lower. I thought it was going to give me some hack to manage stress. I thought there was going to be something, you know, like a massage or a sauna or something, you know, a supplement. And the whole book was about the very same thing we've been discussing here. It was about optimizing your sleep, exercising regularly, stop, you know, eating like a half. I had been competing for, you know, since 88 through 97. I competed constantly throughout those years. And then it was probably in 1999 or 20.

2000 that I was going through this challenging time and I just had kind of fallen away from the discipline had replaced work, had replaced all the training with work and it was kind of an either or proposition for me at the time and I discovered that it's a it needs to be and again the whole being greater the sum of its parts it needs to you need to pay respect pay yourself first I said you know respect the machine that's doing all the work or it's going to break down and so I just resolved to get more sleep to join the gym again. I hadn't been in the gym in a year at that time probably led to all of those all those problems, the stress and anxiety that I was experiencing and ultimately, you know, I became more successful as a result, working less but being more

effective at work, the work that I did. That's powerful. A great reminder because we all will fall quote unquote off track at some point in time. But I think what's exciting about today's day and age with a lot of this information being able to come directly, podcasts, social media, et cetera, and a lot of great information that's out there. You know, people like to poo poo on a lot of the quote quote bad information out there. Sometimes that's information they don't agree with. But there's a lot of people that are talking about doubling down on the basics. And that's what this podcast is about.

And it's a reminder that we don't need to do everything perfect. We just need to make those small decisions and continue to improve it and create a plan that we can stick to and ultimately those things add up. And before we know it, we're making progress on something that when we felt like we were spiraling downwards, now we're spiraling upwards and we're actually genuinely feeling like things have shifted around. Yeah. And you summed that up, I think, don't let the perfect be the enemy of the good. There's many times where people, as I mentioned, they set themselves up for failure by creating this big, long list of things that they think they need to do to take themselves to the next level. And it's not that

complicated. The basics will get you 98% of the results. And a lot of the things on that list that you think you need to do probably aren't very meaningful. And that's where the vast majority of social media swims is in that pool of the 1% that is probably not too terribly meaningful, but they tend to exaggerate it or overemphasize it. And we see that. You know, name any names. We all know who the influencers are that tend to. be biohackers or claim that some new thing is going to give you some extraordinary result. And that's not the case. You know, Stan, as we're winding down this conversation, this sets us up perfectly for something

that I'd love for you to chime in on. And it's the idea that behind everything that we do in our lives, how we choose to prioritize yourself, how we choose not to prioritize itself in our lives, our feeling of not doing enough, not being behind, being behind on things that everybody else has it figured out, but we don't have it figured out. This is all sort of going back to our mindset. What do you feel have been meaningful things for your clients, for yourself, that have helped people shift into a mindset of reacting? They're constantly reacting to what everybody else is doing, and therefore you're kind of regularly trying to fill this void. So you start, you stop, get on the wagon, you get off

the wagon. What has helped your clients and helped you go from being reactionary to now sort of calmly making progress and having a deep sense of resolve to explain it in the best way that I can explain it? Any thoughts on that? Boy, I have a lot to say here, but I'll keep it short. You can be great at anything, but you can't be great at everything. I think in today's era of social media, we look around and we think that everybody's doing everything better than we are, and they're doing a lot more than we are. And in fact, when you start to spread yourself too thin, you'll do everything worse. And so really it's a matter of setting priorities. What are your primary goal that you want to achieve? Writing those down, declaring them, whether it's on a whiteboard or you write it in lipstick on your mirror and your bathroom, whatever it is.

you need to identify what those goals are. And then the daily habits that you're going to accomplish in order to move you in that direction towards those goals, and then anything that's distracting from those goals, you should quickly identify and seek to eliminate that. And then get help where needed. And I've run a number of successful businesses throughout my career. and I didn't try and be a jack of all trades master of none.

I hired a computer guy to do my computer stuff. I hired an attorney to do my legal work. I hired an accountant to do my, maybe not in the position to hire a staff of people, but you can seek whatever kind of professional advice you need or whatever kind of assistance to do things that just are a distraction or might take more time for you to accomplish than someone who's experienced in those matters.

I've recently started using an app, Fiverr, F-I-V-E-R, where you can seek help doing things, like just if I had a simple thing to reprogram on my Shopify account. You know, normally you'd contact somebody that, and you'd just get charged an enormous amount of money for it for such a simple project. But I'd go on Fiverr and I would type in what I needed and somebody would be able to fix that for me in a very short period of time for an extremely low price. but I didn't have to have a full-time staff. You know, I don't have the kind of business that requires a full-time computer guy. It's just one example. And then I economize a lot of the things in my day. You suffer from decision fatigue if you've commonly, I'm sure, talked about.

If you're just trying to do too many things, you have to streamline some of those things, whether it's the clothes that you wear or the food that you eat, like you said, undertaking of meal prep or whether you hire a company to do that. that or whether you use a shopping company to go get your groceries and drop them off at your house. Here's one of the challenges. People often think that they create this checklist of things that they need to do in a day. And they often think that they're, you know, by checking all these things off, that they're accomplishing something. But it may come at the sacrifice of spending the time doing the thing that's the most important that would take longer. And you kind of judge your

progress throughout the day by the check marks or crossing off all these little things that probably didn't make you any money and didn't get you any closer to your goal. So oftentimes when I take out my yellow pad of paper and I'm writing down the things I need to do during the day, I might put dollar signals next to the things or dollar signs next to the things that I should be working on as a priority. Then I'll be able to spend more energy moving those things. But the things that make you more successful in life always take longer. We just talked about that's the truth with dieting. It's a truth with exercise. And that's the truth with business as well. The things that make you most successful are going to materialize in one day. You're going to take a constant investment. It might

take a couple, three hours a day for months before you start to see the rewards. The same thing would be true of your lifting or your nutrition. It's going to take a while. And you'll have to have some delayed gratification and be able to identify that goal and go about doing the things every day, the daily habits that's going to get you there. That's well said. You know, You know, earlier you talked about reducing food noise. I think we're all just looking to, especially in an election year, reduce just noise as a whole so that we can actually, regardless of what's going on in the world, and there are many important things that are going on in the world that we just make sure to not de-prioritize

ourselves, that we don't go throughout the day, forgetting about what matters to us, checking in with ourselves. And then, you know, the more that we're following everybody else's priorities, that's when it's easy to get lost in every avenue of our life. health, wellness, business, etc. So that's a very great and powerful reminder for our audience. It's so important to remember that real progress isn't about perfection. It's about consistency, clarity, and attention to the fundamentals.

Stan's stories about micronutrients, over-restriction, and performance highlight that food quality matters, the basics matter. And chasing trendy hacks or extreme diets usually backfires because it's not sustainable. Or if we prioritize great biohacks and I'm a biggest fan of those things over the idea of the fundamentals, that's also another way that things can backfire. We can all benefit from building strength, choosing movement that feels good and that's sustainable for us in our life and measuring the things that actually reflect progress, not just the number on the scale. And maybe most importantly, aligning your mindset by setting your priorities, eliminating noise and distraction,

and investing in the habits that help you move towards your larger goals. You know, if today's conversation resonated with you, I really encourage you to go back and listen to the full episode, especially if you missed it, my episode with Stan Efforting. We get into strategies for minimizing hunger and discussing various types of diets, strategies for weight loss, and habits that drive hunger that you can catch early and fight against. You can find a link to that episode in the show notes, and I'm also linking to an inspiring story I shared in my try-this newsletter about a good friend of mine who lost 60 pounds by focusing on the basics. we can all benefit by returning our focus to the fundamentals and the 98% that actually moves the needle forward. If you have someone in your life who could use this reminder, which we all could, please consider sharing this episode with them. And until next time, thanks for tuning in.