A very slow training session with Zac Efron.

The Iron Claw Training and Diet [00:01:00]

• Efron describes the intense training for "The Iron Claw," which involved a programming by Ben Greenfield.
• The regimen was high in volume, featuring metcons and supersets, with exercises like deadlifts to Nordic curls on a stability ball.
• He consumed 6,000 calories a day for the first four months, gaining from 219 to 234 pounds (34-inch waist).

  "it's about 6 000 calories a day for the first four months i was a lot of food really i went went from a third 29 ways to a 34 wow in like four months"

Baywatch vs. Iron Claw Prep [00:05:00]

• Efron contrasts the preparation for "Baywatch" with "The Iron Claw."
• "Baywatch" preparation focused on cardio and supersets, with a significant use of diuretics.
• He describes the diuretic phase as "really, really bad" and admits to taking too many.

  "i also took way too many diuretics right for that fall it was really really actually bad um but luckily my body was able to recover"

The Demands of Bodybuilding Lifestyle [00:03:00]

• Efron elaborates on the difficulty of living the lifestyle of a bodybuilder, noting its limitations and boredom.
• He describes the extreme physical exertion and the struggle to perform simple daily tasks.
• His heaviest weight during "Baywatch" was around 175 pounds, with a different body composition than his current weight.

  "living the lifestyle of a bodybuilder is is extraordinarily like hard what's you're it's you're so limited what you can do it's it's so boring"

Ninja Warrior Challenge [00:07:30]

• During "The Iron Claw," Efron participated in a Ninja Warrior course scene.
• He completed the entire course on his first try, including the salmon ladder.
• The stunt mats were only laid out for the first section, as the director doubted he would finish.

  "did you make the course i did on the first try the whole thing salmon ladder and that's the one in the movie"

CrossFit Experience and Injuries [00:09:00]

• Efron reflects on his CrossFit phase between 2016 and 2020.
• He sustained significant injuries, including two bulging discs and a "smalls node" (vertebral material piercing a disc).
• He learned the value of active recovery for reducing DOMS (Delayed Onset Muscle Soreness).

  "dude i got so injured you got injured a lot yeah of course like everybody me too like everybody that's two bulging discs a uh smalls node that's a that's a little spicy one"

Hollywood and Superhero Movies [00:12:00]

• Efron expresses a preference for independent films over the trend of superhero movies.
• He believes that being "jacked enough" can allow one to play a superhero regardless of the role.
• He wants to play "real people" rather than constantly portraying super-jacked characters.

  "i just i really want independent movies to to thrive that's always been where my heart's at"

The Challenges of Fame [00:16:00]

• Efron discusses the difficult aspects of notoriety and fame.
• He describes a "reality distortion field" that surrounds famous individuals, making normal interactions challenging.
• He compares this phenomenon to how people react to extremely beautiful women or high-status individuals like Donald Trump.

  "fame's deranging you know i've seen the the person that i've seen this around the most is rogan"

Film Production Schedules [00:19:00]

• Efron details the grueling nature of film schedules, often involving 10-12 hour workdays that are frequently exceeded.
• He explains the concept of a "10-hour turnaround" and how it's often violated, leading to minimal sleep.
• He describes the experience as akin to being a "shift worker for months on end."

  "the hardest part is that the way that they schedule the movies is you have like a 10 hour to 12 hour work day"

The Film Industry as a Team Sport [00:22:00]

• Despite the challenges, Efron highlights the positive aspects of the film industry.
• He emphasizes the elite professionals in every field and the collaborative nature of filmmaking.
• He likens it to being a "quarterback of this amazing squad" where everyone is at the top of their game.

  "the film industry is it's all of these people that have come together and they're the best in their fields in every single whatever they do"

Training and Recovery Interventions [00:24:00]

• Efron discusses the benefits of TRT (Testosterone Replacement Therapy) for recovery and energy.
• He mentions various recovery interventions he uses, including hyperbaric chambers and red light therapy.
• He shares his experience with a hyperbaric chamber protocol, which he found sustained his energy levels.

  "yeah but without you know something like well you know what about your hrv isn'prime that going to drop with subsequent difficult days of training blah blah blah but really it's not"

Blood Flow Restriction (BFR) Training [00:27:00]

• Efron explains Blood Flow Restriction (BFR) training, also known as occlusion training or Kaatsu bands.
• He describes it as a "game changer" that tricks the body into perceiving higher stress levels.
• He notes the risk of cardiovascular incidents if the pressure is too high but explains how to gauge safe levels.

  "by essentially by cutting off the blood supply you're tricking your body into perceiving that it's under a much higher stress level than it is"

Influences and Biohacking [00:30:00]

• Efron discusses learning from various trainers and biohackers, including Ben Greenfield.
• He mentions Mike Israetel for evidence-based information and Nick Norwitz and Thomas DeLauer as up-and-coming figures in the biohacking space.
• He touches on the idea of manipulating fascia through the mouth or nostrils to affect other parts of the body.

  "who do you think of azure learn from the most i mean to be honest me and c bum just talk about family life and emotions"

Method Acting and On-Set Dynamics [00:37:00]

• Efron recounts his experience with Nicole Kidman's method acting on "The Paperboy."
• He discusses the line between an actor being passionate and being perceived as an "asshole" on set.
• He shares an anecdote about Russell Crowe's assertiveness on set to ensure the best possible take.

  "i thought i thought nicole kidman was australian i didn't know she was southern she had a southern accent for she wouldn't leave the role"

Workout Preferences and Pace [00:45:00]

• Efron expresses a preference for a more leisurely workout pace that allows for conversation.
• He contrasts this with Ben Greenfield's need to maximize volume due to time constraints.
• He jokes about wanting "cardiomegaly" (enlarged heart) for good cardio.

  "yeah this is a good pace of workout ben this is the pace this is the pace i want to be able to talk for the entire time have a good chat"

The Podcast and Authenticity [00:47:00]

• Efron discusses how authenticity drives the success of Chris's podcast.
• He notes the challenge of balancing creative desires with the need to maintain the business.
• He praises brands like Eight Sleep for their quality and impact.

  "the pod is one of the few commercially effective enterprises which gets better the more uh like honest you are yeah"

Lymphatic Drainage and Beauty [00:49:00]

• Efron discusses the emerging industry of lymphatic beautification.
• He explains how impaired lymphatic drainage contributes to facial puffiness and under-eye bags.
• He mentions a practitioner who uses lymphatic drainage to achieve a more sculpted facial appearance.

  "so much fluids held in the face and you're like puffiness below the eyes that you try and fix with filler or with makeup or whatever"

Sleep and Detoxification [00:51:00]

• Efron identifies sleep issues as a primary concern related to messed-up detox pathways.
• He describes insomnia and fragmented sleep patterns.
• He notes that movie schedules and creative rumination can contribute to sleep difficulties.

  "the reason that you wake up and you have puffy eyes after a poor night of sleep is because of impaired lymphatic drainage"

Favorite Movies and Interactions [00:53:00]

• Efron shares his favorite movies, including "The Matrix" and films starring Russell Crowe and Daniel Day-Lewis.
• He recounts a positive interaction with Russell Crowe, dispelling any negative reputation.
• He emphasizes not trusting rumors about people in the industry due to limited sample sizes of interactions.

  "we shot uh movie called the greatest beer run ever he's a absolute legend of a human"

Method Acting and On-Set Dynamics [00:55:00]

• Efron discusses the challenges of method acting and the blurred lines between an actor's real self and their character.
• He shares an anecdote about Christian Bale's on-set frustration due to production issues.
• He highlights the mental toll acting can take, especially when embodying a character for extended periods.

  "the threshold between your real self and whatever person you're becoming is very thin and you're tired"

Workout Completion and Post-Workout Plans [00:58:00]

• Efron declares the workout complete, having successfully converted Ben Greenfield to a bodybuilding-style session.
• He expresses his intention to go eat, specifically mentioning tacos.

  "all right we're done i managed to convert ben greenfield from making us do cardio into doing a bodybuilding workout and now i'm gonna go and eat"