THE VERTICAL DIET PEAK PERFORMANCE 3.0 The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD S T A N “ TH T H E R H I N O ” E FF F F E RD R D IN IN G Stan is the Founder of “The Vertical Diet“ and Co-founder of “The Vertical Meal Prep”. He is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is the only man in the world to ever total over 2,300 pounds raw over 40 years of age in competition. Stan holds the title as the World’s Strongest Professio Profe ssional nal Bod Bodybui ybuilder lder.. Stan holds a Bachelors of Science degree in Psychology and studied Exercise Science at the University of Oregon. Stan has been training high school, Collegiate, and Professional athletes for over 30 yea ye ars rs.. St Sta an co con ndu duct cts s se semi mina nars rs all ove verr the worl rld d for vari rio ous sport rts s, nutrition, and an d tra traini ining ng tec techn hniqu iques. es. He has appeared in many magazines and has written for Muscular Development, Flex Magazine, Bodybuilding.com and Power Magazine. Stan is also a successfu full Entrepreneur havi vin ng built five diffe ferrent sta tarrt-u -up p busin ine esses into mult mu ltii-mi millllio ionn-do dollllar ar co comp mpan anie ies. s. He al also so appe ap pear ared ed on Sh Shar ark k Tan ank k an and d pa part rtne nere red d with wi th Da Daym ymon ond d Jo John hn.. The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD DAMO AMON N MCCUN MCCUNE, E, ABD, ABD, MS, MS, RDN, LD Co-Author of The Vertical Diet, Damon McCune is an Exercise Physiologist and Registered Dietitian. He has completed all but his dissertation on a Ph.D. in Exercise Phys ysio iollogy ogy with ith res esea earrch foc focus used ed on enh nhan anci cin ng resistance training performance and hormonal response through nutritional manipulation. Damon currently holds an M.S. in Exercise Phys Ph ysio iolo logy gy wi with th re rese sear arch ch on 25 25-- Hyd ydro roxy xyvi vita tami min n D, IGF-1, and Waist Circumference, a B.S. in Nutrition Nutri tion Scienc Sciences. es. Over the last 15 years, Damon has had ex exte tens nsiv ive e ex expe peri rien ence ce in pr prog ogra ram m de deve velo lopm pmen entt for for elite athletes in collaboration with top medical professionals and researchers. Most recently, Damon has served in roles as the Director of the Dida Didact ctic ic Prog Progra ram m in Nutri utriti tion on an and d Diet Dietet etic ics s at th the e Univ Un iver ersi sity ty of Ne Neva vada da,, La Las s Veg egas as an and d Co Coor ordi dina nato torr of Performance Nutrition for UNLV Athletics. Damon is also the former President of the Southern Nevada Dietetic Association. He has been invited to speak multiple times at national conferences including the American can College of Spor Sp orts ts Me Medi dici cine ne’s ’s He Heal alth th an and d Fi Fitn tnes ess s Su Summ mmit it.. In his multifaceted roles, Damon has developed mechanisms to advance exercise science and nutr nu trit itio ion n edu duca cattio ion n and and bro roa ade den n the the re rea ach of tha hatt in info forrmat mation ion to op opti timi mize ze he hea alt lth h an and d pe perf rfor orma manc nce e by incorporating simple, sensible, and su sust sta ain inab able le tra rain inin ing g and nut utrrit itio ion nal tech techni niq que ues s in into to a ba balan lanced ced lifest lifestyl yle. e. The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD TABLE OF CONTENTS 1 What is The Vertical Diet? The Vertical Diet is Vertical Ver tical Diet Athletes Vertical Diet Customer Testimonials Quick Start Guide “My Vertical Tracker App” Vertical Ver tical Diet Meal Prep Company Disclaimer Diets: General Information Diets: National Weight Control Registry 2 3 Why Diets Fail Fail - Compl Compliance iance T Tips ips Blood Test Blood Test Test Instructions Recommended Tests Blood Test Results Sleep Sleep Hygiene 4 Insomnia STOP-BANG STOP-BAN G Questionnaire Sleep Apnea Sleep Resources 5 Energy Balance Chart Diet (TDEI) Calories Calculating Calories Calories and Metabolic Adaptation The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD TABLE OF CONTENTS 6 Macros Meal Timing Food Composition Horizontal Food Foundation Vertical Ver tical Food Construction Supplements Water 7 Urine Salt Peri Workout Hydration Resources 8 Iodine Potassium Iron Calcium Vitamin D Caffeine 9 Sample Diet: Weight Loss Sample Diet: Lean Gains Sample Diet: Mass Gain Diets: Other Information Mass Gain Tips Restrictive Diets & Micronutrient Deficiencies The Vertical Diet on a Budget Detox The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD TABLE OF CONTENTS 10 Immune System and Colds Autoimmune Disorders Glutathione Glutathione Chart 11 Blood Pressure High Blood Pressure Quick Fix Kit Blood Sugars High Blood Sugar Quick Fix Kit Low T Quick Fix Kit 12 Digestion Caution Diagram Low FODMAP Chart Stomach Acid GERD Constipation Bowel Movements Protein 13 Red Meat, Safe? Grass Fed vs. Grain Fed Organic Vs Conventional GMO’s Chicken/Turkey? Chicken Stock/Bone Broth Red Meat Resources 14 Fats Processed Vegetable Oil Cholesterol, Safe? The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD TABLE OF CONTENTS 15 Carbohydrates White Rice Fruit/Fructose Suggested Fruits Vegetables Vegetarian/Vegan Nutrition Resources 16 TDEE - Total Daily Energy E Expenditure xpenditure Combating Metabolic Adaptation Cardio Fasted Cardio Hypertrophy Training Evidence Based Training Guidelines for Hypertrophy Choosing Your Your 6 Lifts to Progressive Overload Hypertrophy Workouts Pro-Tips Strength Block How-To 17 18 Training Resources Workout Recovery Daily Stability Training Pain/Rehab Therapy Resources Hormones 19 Hormone Replacement Therapy Hormone Resources The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD TABLE OF CONTENTS 20 Logistics/Travel Tips 21 Appendix A: Calculate BMR Compliance The Vertical Diet Recipes Appendix B: Calories (We (We Prep/You Prep/You Prep) 1250 1500 1750 2000 2250 2500 2750 3000 3250 3500 4000 4500 5000 Appendix C: Shopping List What To Look For Appendix D: Daily Checklist Checklist Appendix E: Us/Metric Conversions Conversions Appendix F: Water Water Cuts Appendix G: Water Water Cut Protocol Appendix H: Calculator (Water Cut Only) Appendix I: Refeed Appendix J: Bath Protocol Appendix K: Shopping List for Water Cut What To Look For Water Cut Resources References The Vertical Diet Copyright 2019 | Stan Efferding The Kooler.com & Damon McCune, MS, RDN, LD WHAT IS THE VERTICAL DIET? The Vertical Diet is the culmination of over 30 years of studying, researching, training, co comp mpet etin ing, g, co coac achi hing ng an and d di diet etin ing g to im impr prov ove e bo body dy co comp mpos osit itio ion n for for op optim timal al he heal alth th an and d perfo perform rman ance ce.. The Ver The erti tica call Di Diet et is a pe perf rfor orma manc nce e ba base sed d nu nutr trit itio iona nall fr fram amew ewor ork k wi with th pr prin inci cipl ples es that that ar are e desi design gned ed to be si simp mple le,, sens sensib ible le,, an and d sust sustai aina nabl ble. e. Thes These e pr prin inci cipl ples es can can be inco incorp rpor orat ated ed by anyo anyone ne wi willllin ing g and and able able to make make simp simple le lilife fest styl yle e chan change ges s to achi achiev eve e gr grea eate terr he heal alth th and and well wellne ness ss.. The diet builds upon a solid foundation of highly bioavailable micronutrients to enhance meta me tabo bolilism sm and and over overal alll di dige gest stiv ive e he heal alth th.. This This fo foun unda dati tion on of micr micron onut utri rien ents ts supp suppor orts ts a st stru ruct ctur ure e of easi easily ly dige digest stib ible le macro macronu nutr trie ient nts s th that at ca can n be ad adju juste sted d sp spec ecifi ifica cally lly to meet meet yo your ur bo body dy’s ’s de dema mand nds. s. The fu The fun ndame damen nta tall pr prin inci cip ple les s of The The Vertic rtical al Die Diet ca can n and sh sho ould uld be used used to impro mprove ve and and opti optim miz ize e ANY diet program. Fund Fu ndam amen enta tall Prin Princi cipl ples es of the the Verti ertica call Di Diet et:: 1. Sl Slee eep p opt ptim imiz izat atio ion n 2. Bloodwork 3. 10 Min Walks 4. Nutr Nutrit itio ion/ n/Hy Hydr drat atio ion: n: - Sodi Sodiu um (S (Sa alt meal meals s to ta tast ste, e, pre/p re/pos ostt work worko out so sodi dium um)) - Io Iodi din ne (iod (iodiz ize ed sa salt lt or Cra ran nberr berry y juic juice e) - Fruit (Orange or juicy fruit) - Dail Daily y Car arro rott (F (Fib iber er,, Nar arin inge gen) n) - Pota Potass ssiu ium m 4, 4,70 700m 0mg g (p (pot otat ato, o, fr frui uit, t, spin spinac ach, h, yogu yogurt rt,, beef beef,, salm salmon on etc. etc.)) - Bone Bone Brot Broth/ h/Ch Chic icke ken n Stoc Stock k (Col (Colla lage gen/ n/Ge Gela lati tin, n, gut gut heal health th)) - Egg Yolk(s) (s) (Vit K2, Choli lin ne, Biot iotin) - Vit itam amin in D3 (4 (4,0 ,00 00I 0IU U su sup ppl plem emen ent) t) - Calc Calciu ium m 1, 1,00 000m 0mg g (Dai (Dairy ry Sour Source ce pr pref efer erre red) d) - Magn Magnes esiu ium m 40 400m 0mg g supp supple leme ment nt and/ and/or or (S (Spi pina nach ch,, soak soaked ed almo almond nds, s, yogu yogurt rt)) - Red Red Meat: eat: ‘R ‘Ru umina minant nts’ s’ - Biso Bison n, Beef Beef,, Shee Sheep p .. (I (Iro ron/ n/B B Vit itam amin ins, s, Zinc Zinc)) - Fatt Fatty y Fi Fish sh 2x weekl eekly y fo forr Omeg mega 3’s (S (Sal almo mon, n, Tro rout ut,, Sard Sardin ines es,, Anch Anchov ovie ies s …) 5. CAUT CAUTIO ION N - Be awar aware e of th the e qu quan anti tity ty and and pr prep epar arat atio ion n of of hig high h FOD FODMA MAP P food foods s such as wheat, grains, legumes, garlic, onions and some fruits and vegetables (dose dependent, individualistic). 6. ALER ALERT T - Avoid void Hi High gh Omeg Omega a 6 and and pro proce cess ssed ed vege vegeta tabl ble e oils oils (s (see eed d oil oils) s) such such as Corn, Canola, Cottonseed, Safflower, Sunflower, Sunflower, Soybean, Grape-seed oil and sugar alcohols (mannitol, sorbitol, xylitol). The hori The horizo zont ntal al an and d vert vertic ical al comp compon onen ents ts of th the e di diet et pr prov ovid ide e our our re reco comm mmen enda dati tion ons s of food foods s base based d on th the e most most curr curren entt re rese sear arch ch to impr improv ove e ge gene nera rall he heal alth th and and perf perfor orma manc nce. e. The Th e Ver erti tica call Di Diet et ha has s be been en de desi sign gned ed to be si simp mple le,, sens sensib ible le and and sust sustai aina nabl ble e beca becaus use e ulti ultima mate tely ly,, the the best est diet iet is th the e one one yo you u’l ’lll foll follow ow.. “Compliance is the Science” - Stan Stan Efferdin Efferding g BACK TO TOP The Vertical Diet Copyright 2019 | Stan Efferding The Kooler.com & Damon McCune, MS, RDN, LD THE VERTICAL DIET IS The Vertical Diet” is NOT: NOT: × It’s NOT NOT magic. × It’s NOT some magical blend of macronutrient macronutrient percentages × It’s NOT some miraculous superfood superfood or supplement protocol × It’s NOT a restriction or starvation diet × It’s NOT NOT complicated “The Ve Vertical rtical Diet” IS: IS: Based on Who Whole le Foods Based on Optimizing Optimizing gu gutt health Based on Correcting Correcting nutr nutrient ient deficiencies. Based on Correcting Correcting horm hormone one imbalances. Based on improving impro ving energy energy,, stamina, endurance a and nd recove recovery ry.. Based on improving health through sustainable lifestylemodification lifestyle modifications s “The Vertic Vertical al Diet” can be an effective tool for: Men Women Kids We Weig ight ht loss Mus Muscle cle gai gain n Perfo Performan rmance ce athlet athletics ics Healt Health h opti optimiza mization tion Reduc Reducing ing GI distre distress ss “The Vertic Vertical al Diet” can be customized to individual individual needs: Lo Low w Ca Carb rb Hi High gh Ca Carb rb Inter Intermitten mittentt Fastin Fasting g “The Vertic Vertical al Diet” is being used by: Men, Women, Wo men, Boys and Girls of all ages. 'D 'Dad ad Bods Bods'' and 'S 'Socc occer er Mom Moms' s' NPC NPC/IFBB /IFBB M Men en & Wo Women men b bodyb odybuild uilding, ing, bi bikini, kini, ffigure igure,, physiq physique ue compe competitors titors.. Amateur/Pro Stron Strongmen/W gmen/Women omen Powerlifter Men/W Men/Women omen CrossFit competitors and NCAA/NFL NCAA/NFLFootball Football CrossFit National Champions NCAA/Olympic Track Track and Field Amateur/ Amateur/Professiona Professionall MMA fighters RecreationalAthletes BACK TO TOP The Vertical Diet - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HAFTHOR BJORNSSON WORLD WORLD’S ’S STRONGEST MAN thorbjornsson BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CAMILLE LEBLANC-BAZINET CROSSFIT NATIONAL CHAMPION camillelbaz BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD STEPHANIE SANZO FITNESS INFLUEN INFLUENCER CER stephaniesanzo BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BEN SMITH CROSSFIT NATIONAL CHAMPION bsmith13 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD REGINA DUPONT PROFESSIONAL BALLET DANCER SACRAMENTO BALLET reginadupont BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD TYLER BEEDE MAJOR LEAGUE BASEBALL PITCHER tylerbeede15 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD LARRY WHEELS POWERLIFTER, STRONGMAN, BODYBUILDER larrywheels BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD WEIGHT LOSS BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD DIABETES TESTIMONY BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BLOOD PRESSURE BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD GERD/ACID REFLUX TESTIMONY BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD DIGESTION TESTIMONY BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD MORE ENERGY/MORE SLEEP BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD STRENGTH AND PERFORMANCE BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD MILITARY TESTIMONY BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD GAINING MASS TESTIMONY BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD VERTICAL MEALS TESTIMONY BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD PREGNANT MOTHERS BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD VERTICAL BABIES BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD VERTICAL KIDS BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD QUICK START GUIDE STAR ST ART T NOW NOW WITH THIS 4 POINT QUICK QU ICK STAR START T PLAN 1. Calcula Calculate te yo your ur dai daily ly calor caloric ic requi requirem rement entss usin using g the the BMR calcula calculator tor (See Appendix A fo forr instructions) 2. Sele Select ct the the die diett that that fi fits ts you yourr daily daily ca caloric loric requirements from fr om App Append endix ix B 3. Use the the shoppin shopping g list list or The The Vert Vertic ical al Meals Menu to pick up your groceries and/or your meals. (See Appendix C for for shopp sh opping ing lis list) t) 4. Use a Daily “Compliance” Checklist or download our Free Compliance App “My Vertical Tracker ” from the app store to track your progress (See Ap App pendix D) BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “MY VERTICAL TRACKER” MY VERTICAL TRACKER APP COMING SOON! BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD VERTICAL DIET MEAL PREP BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD DISCLAIMER MEDICAL DISCLAIMER We are not docto ctors. The advise in this book is not medical advice. We recommend consulting your physician for medical advice. FINANCIAL INTERESTS We HAVE a financial interest in The Vertical Diet, The Vertical cal Mea eall Prep, My Vertical Tracker (App), Onlin line Train aining, Phon Ph one e Co Cons nsul ulta tatio tions, ns, Se Semi mina nars rs,, Verti ertica call Diet Diet Ce Cert rtifi ifica cati tion ons, s, Th The e Koolerr, Cloth Koole Clothing. ing. We DO NOT NOT HAV HAVE a fina financ ncia iall inte intere rest st in an any y of the the go good ods s or se serv rvic ices es pr prov ovid ided ed by an any y of the the refe refere renc nce ed prof profe ess ssio iona nals ls,, an any y of th the e gr groc ocer ery y stor store e fo food ods s reco recomm mmen ende ded, d, an any y of the the supp supple leme ment nts s recommended, or any other items not mentioned in the above para pa ragr grap aph h th that at ar are e re refe fere renc nced ed or me ment ntio ione ned d in the the bo book ok.. RESOURCES The Vertical Diet and Peak Performance 3.0 contains ov ove er 20 200 0 ref efer eren ence ces s in incl clud udin ing g link links s to vi vide deos os,, arti articl cles es,, rese resear arch ch studies and highlights numerous industry and academic pr pro ofess fessio iona nals ls.. We do no nott ha hav ve a fina financ ncia iall rela elatio tions nshi hip p with ith an any y of these referenced professionals nor does their inclusion in this book bo ok impl imply y th that at th they ey en endo dors rse e Th The e Verti ertica call Di Diet et.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD DIETS (GENERAL INFORMATION) Rx Pres Prescr crip ipti tio on: • • • • “Compliance is the Science” Meal Prep Have a Plan Track your Progress There are many books ABOUT dieting. The Vertical Vertical Diet is is a specific DIET (LIFESTYLE) PLAN. We have successfully used The Vertical Diet with our clients for many years and it has now been used by tens of thousands of people all over the world. What you can learn from the fattestt people in the worl fattes world d We have received thousands of testimonials with overwhelmingly positive feedback from people who have realized results from The Vertical Diet. The Vertic The rtical al Die iett is a “L “Liv iviing” ng” docu docume men nt tha that we re rev vis ise e and updat pdate e on an ongo ngoin ing g basi basis s usi sin ng fee feedbac dback k that that we hav have and and co cont ntin inu ue to re rece ceiv ive e fro from cl clie ien nts and and us user ers s of the the diet iet vi via a DM’s, M’s, email mails, s, tex texts and co comm mme ents. nts. Each updated version of the diet is provided for free to anyone who has purchased a previous version. Why You Will Never Be Right About Anyth Anything ing in The Health and Fitness Indu Industr stry It has been our experience that when a client hir ire es us as a coach, they expect us to tell them EXACTLY how to eat, sl sle eep and train. That’s our job. That’s what they pay us for and we take that responsibility very seriously. In addit dditio ion n to th the e ve very ry sp spec ecif ific ic re reco com mmend menda ati tion ons s in the the Die Diet Pl Plan an,, we in incl clu ude opti optio ons fo forr su sub bst stit itut utio ion ns and and sa samp mple le diets iets for for dif differe ferent nt goals oals.. We briefly and succinctly explain the reasoning for our re reco comm mmen end dati tio ons th thro rou ugho ghout the the diet diet and and for for thos those e who desir esire e a deepe eeperr un unde ders rsta tand ndin ing, g, We ha have ve incl includ uded ed ov over er 200 200 re refe fere renc nces es to ar arti ticl cles es,, vi vide deos os an and d pe peer er re revi view ewed ed pu publ blish ished ed rese resear arch ch.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD DIETS (GENERAL INFORMATION) BEFORE WE BEGIN, LET’S AGREE ON SOME THINGS: • The There re ar are e man many y pat paths hs to the s same ame des destin tinatio ation. n. • All d diet iets s “wo “work” rk” w when hen th they’ ey’re re str strict ictly ly adh adhere ered d to. • Wha What’s t’s tthe he be best st di diet? et? T The he on one e you you’ll ’ll fo follow llow.. • Wha What’s t’s tthe he be best st ex exerc ercise ise? ? Th The e one y you’ ou’llll do do.. • Whate Whatever ver di diet et yo you u choos choose e nee needs ds to be “S “Simple, imple, Sensib Sensible le And Sustainable”. • Your “d “diet” iet” s should hould becom become e a lif lifestyle estyle,, not someth something ing you go on and off. • 95% of he health alth benefi benefits ts ar are e re realized alized simply from weigh weightt loss itself regardless of the diet. • You are N NOT OT w what hat you eat, yo you u are w what hat you c can an dige digest st and absorb. easy.. • Dieting is simple, but it’s not easy • Ev Ever eryo yone ne is di diff ffer eren ent. t. • What works for us us,, does doesn’t n’t w work ork fo forr eve everyone ryone.. What works for most people, may not work for you. • Total D Daily aily E Energy nergy Intake - TDEI (Calo (Calories ries IIn) n) and Total D Daily aily Energy Expenditure - TDEE ((Calories Calories out) are both influenced by many different factors such as Food Composition, Macronutrient Types, Micronutrients, Hormones, Sleep And Daily Activity. • Progr Progress ess (W (Weight eight loss, M Muscle uscle g gain) ain) is not a perf perfect ect lilinear near equation. There will be peaks, valleys and plateaus along the way.. The trend is what’s important. Be consistent and way persistent. • “COMPLIANCE IS THE SCIENCE” BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD DIETS (NATIONAL WEIGHT CONTROL REGISTRY) LOSING VS. KEEPING WEIGHT IT OFF 6/7 95% PEOPLE LOSE WEIGHT GAIN IT BACK shUoLrtD agewoorkf dsiueptipnogrteaddvb icye etn ad lkliensgs asbpoeuctula wthioant SHOULT Dhewreorkis on r oCO and and/o /orr scie scien nti tifi fic c exp xpla lana nati tion ons s deta etail ilin ing g the the pr prop opos osed ed mech mecha anis ism ms of action. http://www.nwcr.ws/ We lilike ke to stay stay fo focu cuse sed d on what what ACTU ACTUAL ALL LY work works. s. Fortun Fort unat atel ely y, th this is info inform rmat atio ion n has has been een co comp mpil ile ed by a re rese sea arc rch h group known as The National Weight Control Registry (NWCR), establish ished in 1994 by Rena Wing, Ph.D. from Brown Medic ica al School, and Ja Jam mes O. Hil ill, l, Ph Ph.D .D.. fr from om the the Univ Unive ers rsit ity y of Color olora ado. do. This This Regist gistry ry is th the e la larg rges estt pro rosp spe ect ctiv ive e inve invest stig igat atiion of long long-t -te erm su succ cce ess ssfu full weigh ight loss maintenan maintenance. ce. The NWCR is tracking over 10,000 individuals who have lost significant amounts of weight and kept it off for long periods of time. Li List sted ed be belo low w ar are e some some of thei theirr more more si sign gnif ific ican antt fi find ndin ings gs:: “Success Leaves Clues” • 98 98% % MODI MODIFIE FIED D THEI THEIR R FOOD FOOD IN INT TAKE AKE (DIE (DIET) T) • 94% INCREA INCREASED SED PHYSIC PHYSICAL AL ACTIVI ACTIVITY TY (WALK (WALKING ING)) National Weight Control Registry: Common Behaviors in Weight Maintenance • 78% ATE BREAKF BREAKFAST AST EVERY EVERYDA DAY Y • 75% WEIGH WEIGH THEMSE THEMSEL LVES REGULA REGULARL RLY Y • 62 62% % WATCH TCH LESS LESS THAN THAN 10HR 10HRS/ S/WE WEEK EK OF TV BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD WHY DIETS FAIL (“COMPLIANCE TIPS”) HUNGRY INCREASE NO PLAN POOR PLANNING DIET PLAN TIRED INCREASE SLEEP MEAL PREP SALT PROTEIN TRACK PROGRESS IODINE FIBER (MORE CARROTS) - DAIL DAILY Y WEIGH WEIGH-IN -IN FRUIT WATER W/MEALS - APP SLEEP SODIUM/POTASSIUM COACH/PARTNER DECREASE DECREASE EAT FEWER CARBS EAT FEWER CARBS SMALLER CALORIE DEFICIT SMALLER CALORIE DEFICIT DURATION & INTENSITY OF DURATION & INTENSITY OF TRAINING TRAINING TIME CARBS AROUND WORKOUTS EAT SLOWLY EAT FRUIT INSTEAD OF JUICE EAT STEAK INSTEAD OF GROUND BEEF TIME CARBS AROUND WORKOUTS BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BLOOD TESTS Rx Pres Prescr crip ipti tion on:: • RECOMMENDED (Not required) • Se See eB Blo lood od Tes estt IIns nstr truc ucti tion ons s We recommend a blood test for our clients. It’s not required but it may be beneficial for identifying deficiencies and potential health issues. Rhin Rhino o Rhants Rhants #2 - I ask everyone I train to do THIS TH IS fir first. st. Stan has had many blood tests throughout his career and has helped many clients improve their health and performance by improving their bloodwork. If you do not have a doctor, there are online companies available to order a test. We include instructions on the next page for a company we have often used. If you have a doctor, we included a list of tests we commonly recommend that you can print out and take to your doctor. The vast majority of problems identified by a blood test can be remedied simply by improving sleep, losing weight, eating a healthy diet and exercising regularly regularly.. We address some common problems we have seen over the years and provide some possible solutions or information that may be considered helpful when trying to improve your bloodwork. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BLOOD TEST INSTRUCTION INSTRUCTIONS S Click Here Here to be redirected redirected to Stanefferding.com and Click on Blood Test Test Select “All Test ests” s” Select “Male “Male athletic athletic anti-aging anti-aging panel” Women, choose “Female UltimateAntiAging Panel with F&T Testoster estosterone” one” Add a “Vit D, 25 Hydroxy” test to it and add ad d to to ca cart rt Use code “RHINO” “RHINO” as as a discount code forr %15 fo %15 of offf They will will email you a form form that you print out and take to the nearest lab for the draw (the site will guide you to the nearest lab). Then they email you the results within within about about 3 business business days. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD RECOMMENDED TESTS LIPID PROFILE (HDL, LDL, TRIGLYCERIDES) CBC (HEMATOCRIT, HEMOGLOBIN) HA1C C-REACTIVE PROTEIN (CRP) IGF1 THYROID (TSH, FREE T3, FREE T4, REVERSE T3) METABOLIC PROFILE PRO FILE (BUN, CREATININE, AST AST,, ALT ALT, GLU GLUCOSE) COSE) TESTOSTERONE FREE TESTOSTERONE ESTROGEN SHBG (SEX HORMONE BINDING GLOBULIN) URINALYSIS LH/FSH PSA (PROSTATE SPECIFIC ANTIGEN) IRON VITAMIN D-25 D-25 HYDROXY PROLACTIN CORTISOL BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BLOOD TEST RESULTS There are many things on the blood test that can indicate health or performance issues which should be addressed. In this section we will discuss some areas that could be of concern for health lth and performance, but for diagnostic evaluation refer physician. to your AST/ALT: Liver enzymes are important to watch. The liver is the body’s chemist and a healthy liver can improve metabolism and thyroid function. These enzymes are an indication of inflammation rather than measure of liver function. People who lift heavy weights may see a slightly elevated sat/alt which is common and is not nece ne cess ssar arilily y du due e to po poor or live liverr func functi tion on.. Tip: Ho How w Lifters Lifters Should Read Rea d Lab Resu Results lts Current standards re reco comm mmen end d ma main inta tain inin ing g seru serum m 25 25(O (OH) H)D D leve levels ls >7 >75 5 nm nmol ol/L /L.. 25 25(O (OH) H)D, D, also known as Calcidiol, is converted to Vitamin D in the kidney via para pa rath thyr yroi oid d ho horm rmon one. e. Th The e acti active ve form form of Vitam itamin in D, calc calcit itri riol ol,, func functi tion ons s as a hormone itself in the body. Any impairment in kidney function, para pa rath thyr yroi oid d pr prod oduc ucti tio on, Vitam itamin in D ab abso sorrptio ption n in the the in inte test stin ines es,, an and da host of other things could create an environment that effects many othe otherr el elem emen ents ts of th the e bo body dy incl includ udin ing g bo bone ne he heal alth th,, test testos oste tero rone ne leve levels ls,, th thyr yroi oid d fu func ncti tion on,, an and d ot othe hers rs [1-4 [1-4]. ]. 25-H 25 -HYD YDRO ROXY XYVI VIT TAMIN AMIN D(25 D(25(O (OH) H)D) D):: LIPID LIP ID PANEL ANEL: It is important to know where your body stands Cholesterol Video Dave Feldmen on li lipi pid d di dist strribut ibutio ion. n. Ju Just st kn know owin ing g tot total ch chol ole est ste erol rol is no nott en enou ough gh.. You need to assess all the compone nen nts of that value includ luding LDL, HDL, and triglycerides. Total cholesterol scores should be less than 200 mg/dL. LDL we want to keep low so below 100 mg/dL (L for low). HDL, we want to keep high >60mg/dL (H for high). Triglycerides we would lik ike e to keep <150mg/dL. Proper nutrition and physic ica al activity ca can n help help main mainta tain in thes these e va valu lues es in op opti tima mall rang range. e. Elevated total cholesterol and/or LDL’s are not the best pr pred edic icto tors rs of ca card rdio iova vasc scul ular ar dise diseas ase. e. You ourr Trigl riglyc ycer erid ide: e:HD HDL L rati ratio o is a better indicator and should be maintained at a less than 2:1 ratio. The hese se num umbe bers rs co coup uple led d with ith Ele leva vate ted d infl inflam amm matio ation n marke arkers rs su such ch as homo ho mocy cyst stei eine ne an and d CC-re reac acti tive ve prot protei ein n are are high highly ly asso associ ciat ated ed wi with th CV CVD. D. Ult ltim imat atel ely y, a Cor oron onar ary y Arter rtery y Calci alcifi fica cati tion on (C (CA AC) sc scan an will ill prov provid ide e a more definitive diagnosis of CVD. The CAC scan has become very af affor fordab dable le and uni univer versal sally ly ava availa ilable ble.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BLOOD TEST RESULTS PROLACTIN: Ele Eleva vate ted d Pr Prol olac acti tin n may may ca caus use e er erec ecti tile le dy dysf sfun unct ctio ion n an and d de depr pres essi sion on.. We’ e’ve ve seen seen it rise rise wi with th elev elevat ated ed es estr trog ogen en leve levels ls but but it it’s ’s most commonly elevated from the use of Trenbolone and/or deca durabolin (“deca dick”). Ask your doctor for a prescription for Cabergoline (dostinex) to bring down prolactin. The typical dose is 0.5mg 2x/week for 4 weeks. Fill the prescription at Costco where it’s hal alff th the e pr pric ice e of ot oth her dr drug ug st sto ore res. s. HEMOGLOBIN/HEMATOCRIT/RBC: These markers may be Dr Rouzier AAMG 2016 ele leva vate ted d fro from sl slee eep p apne pnea and/o nd/orr use use of test testo ost ste ero rone ne and and more more li like kely ly from the use of Equipoise. The solution often recommended is to do dona nate te bl bloo ood d (p (phl hleb ebot otom omy) y).. We have have atta attach ched ed a vi vide deo o fr from om Dr Rouz Rouzie ierr th that at discu iscuss sses es th the e need eed to als lso o co con nsi side derr yo you ur plat plate elets lets and and you your ferr ferrit itin in (sto (store red d iro iron) when when co con nsi sid der erin ing g phle phleb boto otomy. my. If the these mar arke kers rs ar are e in the the lo low wer end end of th the eir nor orma mall rang range e then then yo you u sh shou ould ld consi onside derr not not donat onatin ing g as it may may caus cause e fa fati tigu gue, e, weak weakne ness ss and and anxi anxiet ety y. TESTOSTE TEST OSTERONE RONE/FRE /FREE E TESTOSTE TESTOSTERON RONE: E: Lo Low w test testos oste tero rone ne (h (hyp ypo ogona gonad dis ism) m) when hen acc ccom ompa pani nie ed by one one or more more sy sym mpto ptoms of Low T such such as er erec ecti tile le dysf dysfun unct ctio ion, n, fati fatigu gue, e, depr depres essi sion on,, incr increa ease sed d fat fat mass mass or decr decrea ease sed d musc muscle le mass ass sh sho ould uld be addre ddress sse ed. See See “T “Tes esto tost ste ero rone ne Quick Fi Fix x Kit” for methods to natura rallly improve testosterone levels. If un unab able le to su suff ffici icien entl tly y im impr prov ove e test testos oste tero rone ne leve levels ls na natu tura rally lly an and/ d/or or ob obta tain in re reli lief ef from from sy symp mpto toms ms th the en test testos oste tero ron ne re repl plac ace ement ent the thera rap py may be warra wa rrant nted ed.. See See “H “Hor ormo mone ne Repl Replac acem emen ent. t. Ther Therap apy” y” for for more more info inform rmat atio ion. n. Cons Co nsul ultt yo your ur do doct ctor or fo forr ad advic vice. e. GLUCOSE/HbA1C/INSULIN: We combined these because co collllec ecti tive vely ly th they ey ar are e go good od mark marker ers s of insu insulilin n se sens nsit itiv ivit ity/ y/re resi sista stanc nce. e. If you you have elevated fasting glucose (which we like to keep under 100) or ele lev vated in ins sulin or ele lev vated HbA1C (3 month gluc lucose avera rag ge) then you you may may be expe experi rien enci cing ng insu insulilin n re resi sist stan ance ce whic which h is high highly ly pr pred edic icti tive ve of many health issues such as fatty liver disease, diabetes and Cardiovascular disease. These numbers should be aggressively cont contro rolllled ed.. See See “Hig “High h bl bloo ood d suga sugarr quic quick k fi fix x kit” kit”.. THYROID (T4, T3, Reverse T3, TSH): Low Thyroid can slow Ray Pe Peat at - Symp Symptoms toms of Hypothyroidism the metabolism, incre crease cho cholesterol, increase bloo lood pressure and supp suppre ress ss th the e immu immune ne syst system em.. A pr prop oper er thyr thyroi oid d test test shou should ld incl includ ude: e: Fr Free ee T4, Free T3, TSH and Reverse T3. (See Video on Symptoms of Hypothyroidism) BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SLEEP Rx Pres Prescr crip ipti tion on:: 1. Get Get 7-9 7-9 hou ours rs of Sl Slee eep p eve every ry nig night. ht. 2. Get Get a CP CPAP if Sn Snor oring ing or W Wak akin ing g up Tired ired (STO (STOPPBANG QUESTIONNAIRE) 3. Dark Dark Room, Q Qui uiet et Room, Co Cool ol Roo oom m 4. Wak ake e Up at Same Time E Ever veryda yday y and and Ge Gett Expose Exposed d to Light 5. Avoid void Sc Scre reen en Tim ime ea and nd S Sti timu mula lant nts s at Ni Nigh ghtt This is HUGE. The more/better you sleep, the more efficient your metabolism will become and the more muscle you will build, fat you will burn and stronger you will get [5-7]. Lack of sleep may slow the metabolism, increases blood pressure, increases ghrelin (hunger horm ho rmon one) e),, cause causes s in insul sulin in re resis sista tanc nce e an and d incr increa ease ses s co cort rtis isol. ol. Slee Sleep p is al also so a cogn cognit itiv ive e en enha hanc ncer er [8-1 [8-12] 2].. #11 1 - How Rhino Rhants #1 your snoring is killing your Gainz ANDYOU!! Ideally, a short 20 min nap during the day is also a big help. Usually 2 hours post workout after a meal if possible is particularly beneficial when training twice or more daily. Taking a nap too late in the day however can disru srupt circ ircadian ian rhythms and make it more difficult to get to sleep at night [13-16]. Ideally, sleeping more than 8 hours is optimal and 9-10 hours for athletes has been shown to improve impro ve strength and perfor performance mance even more more!! !! BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SLEEP CONTINUED… Greg Gr eg Nu Nuck ckol ols’ s’s s se self lf-p -pub ublilish shed ed Me Meta ta-A -Ana naly lysi sis s on sl slee eep p theo theori rize zes s that (Strongerbyscience.com): Talks - R.E.M The Ten Talks King of The Jungle The biggest takeaway from all of these studies is that nothing beats making sure yo you ur head is on your pillow for enough hours each night. Both studies examining the effe effect cts s of sl slee eep p ex exte ten nsi sion on (inc (incre rea asi sing ng time time in be bed d to 9-1 -10+ 0+ hour hours s per per ni nigh ght) t) foun found d ma mark rked ed perf perfor orma manc nce e impr improv ovem emen ents ts in high- level athletes in a short period of time, while all other oth er inter interven ventio tions ns had had mixed mixed resul results. ts.”” -Gre Greg g Nuckol Nuckols s Sleep loss can limit fat loss and increase the amount of lean muscle tissue lost . This is counterproduct ctiive in many ways to th the e go goal als s of th thos ose e at atte temp mpti ting ng to ch chan ange ge bo body dy co comp mpos osit itio ion. n. Slee Sleep p is al also so CR CRIT ITIC ICAL AL fo forr le lear arni ning ng ph phys ysic ical al an and d me ment ntal al pa patt tter erns ns an and d sk skilills ls fo forr sp spor orts ts an and d ed educ uca ati tion on [9, [9, 11, 15 15]. ]. Sleep Loss Limits Fat Loss If you wake up at 4 am to do cardio after only 5 hours of sleep, you’re stepping over $100 bills to pick up nickels. “If you religiously take Creatine and only sleep 5 hours, a night, you’re a f*cking idiot” BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SLEEP HYGEINE Prac Practi tici cing ng th thes ese e go good od sl slee eep p hy hygi gien ene e patt patter erns ns may may help help wi with th more more re rest stfu full sleep: • Sle leep ep acc ccor ordi ding ng to you ourr ci cirrca cad dian ian rhy hyth thms ms.. 10 10pm pm-6 -6am am or 11pm7am. • Every hour you get to sleep before midnight is like 2 hours in the sleep sle ep ba bank nk!! • 7-10 hours of sleep plus a 20 min nap is optimal depending on your age and worklo loa ad. (More than 20-30 minu inutes and you may beg be gin Dee eep p or REM sleep leep which hich will ill ma make ke yo you u gro grogg ggy y when you wake wa ke up up). ). • Wake up at the same time every day, 7 days a week, this helps se sett th the e ci circ rcad adiian cl cloc ock k ma maki king ng it ea easi sier er to get to sl slee eep p at nig ight ht.. ith blac blacko kout ut blin blinds ds.. Turn urn off off AL ALL L • Sleep in a pitch black room with applian app liances ces,, nig nightl htligh ights ts etc etc... ... • Sleep in a Quiet room or use earplugs or earphones. • Don’t take stimula lan nts lik like caffeine or drink ink too many fluids too cl clos ose e to be bedt dtim ime. e. • Some carbohydrates in your meal about 2 hours before bed has been shown to help with quality of sleep and helps prevent waki wa king ng.. Th The e br brai ain n do does esn’ n’tt sl slee eep p an and d do does esn’ n’tt st stop op us usin ing g glyc glycog ogen en at night so if the brain gets hungry it will cause the release of adrenaline and cortisol to get glucose from muscle tissue (gluconeogenesis). • No TV or phone within an hour of bed (the bright light prevents mela me lato toni nin n secr secret etio ion) n).. Wea eari ring ng blue blue ligh lightt bloc blocki king ng glas glasse ses s will will he help lp re redu duce ce th the e wa waki king ng impa impact ct of elec electr tron onic ics s on the the eyes eyes.. • Take Vit D3 If blood levels are low. 60-80 ng/dL is the optimal range. • Children and pets should sleep in a separate bed. I get it, I have a 6 year-old and a 4 year-old but every time they move or make a nois ise e you come out of REM. • Use of a “wedge” or pillow wall between yourself and your kids may ma y im impr prov ove e yo your ur qu qual alit ity y of sl slee eep. p. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD INSOMNIA Naps are ok if short (20-30 min) and early in the afternoon like 1:00. Dr. Matthew Walker Busts Sleep Myths: Why We Sleep 4 hour “bouts” of sleep are not ideal. i deal. Sleep may be bi-phasic rather than monophasic. Sleeping 7 hours at night and a couple hours after lunch may be ideal as we evolved according to brain waves. White noise has not been shown to be effective. Magnesium 300mg before bed is helpful (Citrate, T Taurate, aurate, Malate or Glycinate) Meditation is helpful Worry journal is helpful Warm shower is helpful Waking up the same time every morning and getting exposed to sunlight is helpful. Avoiding light before bed is helpful (screen time) Cool room, quiet room, dark room. Medications (Ambien etc.) are not recommended. They impair REM sleep and you wake up tired. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD STOP-BANG QUESTIONARIE (OBSTRUCTIVE SLEEP APNEA) Yes No Snoring? Do you Snore Loudly (loud enough to be heard through closed doors or your bed-partner elbows elbow s you for snoring snoring at night)? night)? Tired? Yes No Yes No Yes No Do you often feel Tired, Fatigued, or Sleepy during the daytime (such as falling asleep during durin g driving or talking to someone)? someone)? Observed? Has anyone Observed you Stop Breathing or Choking/Gasping dur during ing your your sleep? sleep? Pressure? Blood Pressure Pressure? Do you have or are being treated for High Blood Yes No Body Mass Index more than 35 kg/m2? Yes No Age older older than 50 year year old? Yes No Yes No Neck Ne ck size size larg large? e? (Mea (Measu sure red d arou around nd Adam Adams s ap appl ple) e) For male, is your male, your shirt shirt colla collarr 17 inch inches/ es/43 43 cm cm or larger larger? ? For female, is your shirt collar 16 inches/41 cm or larger? Gender Gend er = Male? Male? Scoring Scori ng Criteria: Criteria: For general populatio population n Low risk of OSA: Yes Yes to 0-2 questi question ons s Intermediat Intermediate e risk of OSA: Yes to 34 questi questions ons High risk of OSA: Yes Yes to 5-8 questions or Yes Yes to 2 or more of 4 STOP questions + male gender or Yes Yes to 2 or more of 4 STOP questions + BMI > 35 kg/m2 or Yes Yes to 2 or more of 4 STOP questions questions + neck circumference circumference (17”/43cm in in male, 16”/41cm 16”/41cm in female) female) Proprietary to University Health Network. www.stopbang.ca Modified from: Chung F et al. Anesthesiology 2008; 108:812 108:812---21; Chung F et al. Br J Anaesth 2012,, 108:768–75; 2012 108:768–75; Chung Chung F et al. J Clin Sleep Med 2014;1 2014;10:9 0:95151--8. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SLEEP APNEA Sl Sle eep Apne Apnea a – If you hold your breath or snore during sleep or wake up tired than you many need a sleep study and ultimately a CPAP. ResMed AirSense 10 AutoSet CP CPAP Machine with Heated Humidifier This can be an expensive and time consuming process but it is imperative. we recommend you consult a sleep doctor to get a sl slee eep p test test an and d a pr prop oper er me medi dica call diag diagno nosi sis. s. However, we live in the real world and it’s been our expe experi rien ence ce th that at ma many ny pe peop ople le eith either er do no nott ha have ve insu insura ranc nce e or cann cannot ot af affo ford rd the the cost cost as asso soci ciat ated ed with with ob obta tain inin ing g a CP CPAP AP.. In this instance, we do recommend finding an affordable Philips Respironics PR System One REMstar 60 Series BiPAP® Auto with Bluetooth and Heated Tube Humidifier al alte tern rnat ativ ive e sour source ce for for a CP CPAP AP.. You can find CPAP’s online at cpap.com, any other site where here yo you u ca can n pu purrch cha ase a CPAP, or se sear arch ch for for “CPAP” on Craig raigsl slis istt in your area and fin ind d the REMstar sy sys stem one auto or a comparable “a “aut uto” o” se sett mac achi hine ne.. Ma Mas sks ca can n also also be pu purrch cha ase sed d on onli line ne at si sittes lik like amaz am azon on.c .com om if th they ey ar are e no nott incl includ uded ed.. SLEEP SLE EP AIDS AIDS: Fisher & Paykel Brevida™ Nasal Pillow CPAP CPAP Mask Fit Pack with Head Headgea gearr Melatonin has not been shown to be beneficial for regular sl slee eep p an and d ma may y ac actu tual ally ly ca cau use dro drows wsin ines ess s upon upon wak akin ing. g. It has be been en sho shown to be helpful for rese settting circadian rhythms when tr tra aveling to mini minimi mize ze jetl jetlag ag [20, [20, 21 21]. ]. Pres escr crip ipti tion on sl slee eep p aids ids ofte often n prev preven entt you from from en ente terring ing REM and an d Stag Stage e 4 sl slee eep. p. We do don’ n’tt reco recomm mmen end d sl slee eep p aids aids or pres prescr crip ipti tion ons. s. Fisher & Paykel Simplus Full Face CPAP Mask with Headgear BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SLEEP RESOURCES Dr Stasha Stasha G Gominak ominak,, MD • Neu eurrol olog ogis istt and Sleep leep Spe peci cial alis istt • Dr. Gominak received her medical degree from Baylor Colllleg Co ege e of Me Medi dici cine ne • She has been in practice for more than 20 years. • She is one of 8 doctors at Chris hristu tus s Mo Moth ther er Fran France ces s Hosp spit ital al-Jacksonville who spe specia cializ lize e in Ne Neur urol ology ogy.. • See her website to learn more: DrGominak.com This interview with Dr Gominak on High Intensity Health is packed with great information includ luding sleeps effects on Gut Health, Repa pair irin ing g ch chrronic onic dis isea ease ses, s, ch chil ild d de deve velo lopm pmen ent, t, be beha hav vio iora rall dis isor orde derrs and an d mu much ch mo more re.. Dr. Gominak Dr. Gominak - High Intensity Health Dr Matthew Walker PhD (“Sle (“Sleep ep Diplomat” Diplomat”)) • Spe Special cialize izes s in Neu Neuros roscie cience nce and Psy Psycho cholog logy y • Fou Founde nderr an and d Di Direc rector tor of th the e Ce Cente nterr fo forr Hu Human man Sle Sleep ep • Rec Receiv eived ed Nu Numer merous ous Aw Award ards s from the N Nati ationa onall Sci Scienc ence e Foundation and National Institut Institutes es of Health • To dat date e he has pu publis blished hed over over 10 100 0 scie scienti ntific fic stu studie dies s “Why y We Sleep” Sleep” • Author of “Wh • See his Website to learn more: www.sleepdiplomat.com Dr Matthew Walker full interview inte rview on on Joe Rogen BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD ENERGY ENERG Y BALANC BALANCE E TDEI (TOTAL DAILY ENERGY INTAKE) TDEE (TOTAL DAILY ENERGY EXPENDITURE) Total Daily Energy Intake - TDEI (Calories In) and Total Daily Energy Expenditure - TDEE (Calories out) are both influenced by many different factors such such as your BMR, Total Calories Consumed, Food Com omp posi osition, Macr Ma cron onut utri rien entt Types ypes,, Micr Micron onut utri rien ents ts,, Ho Horm rmon ones es,, Dige Digest stio ion, n, Slee Sleep p an and d Da Dailily y Activity.. Activity BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD DIET (TDEI) FOOD COMPOSITION SUPPLEMENTS MEAL TIMING CALORIES MACROS TOTAL DAILY ENERGY INTAKE (Calories In) As it relates to the foods you eat, the chart above prioritizes what’s most imp important so we can stay focused sed on the thing ings that give us the best results. Lets discuss each of these one at a time in order of imp import ortanc ance. e. 1. Calories 2. Macros 3. Meal Ti Timing 4. Foo ood dC Com ompo posi siti tion on 5. Supplements BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CALORIES Rx Pr Pres esc cri rip pti tion on:: 1. Use Appe Append ndix ix A: To Cal Calcula culate te Calo Calori ries es (B (BMR MR Calc Calcu ulato latorr) 2. To Gain Weight add ≈ 500 500 Calor lories ies for Calorie Surplu lus s 3. To Lose Weight subtract ≈ 500 Calories for Calorie Deficit 4. To Maintain We Weight use sa same Ca Calories as as BMR As mentioned, there are many factors that affect weight loss/gain including BMR, Total Calories Consumed, Food Composition, Macr Ma cron onut utri rien entt Typ ypes es,, Micr Micron onut utri rien ents ts,, Ho Horm rmon ones es,, Dige Digest stio ion, n, Slee Sleep p an and d Daily Activ Activity ity.. Few thin thing gs ra rais ise e ey eyeb ebro row ws in the the nu nutr trit itio ion n indu indust stry ry mo more re than than the the cla laiim that gaining or lo los sing weight is a calorie equation. The bottom line is that if you do not consume enough energy (calories), you will likely nott be ab no able le to co cons nsum ume e the the ap app propr ropria iate te am amou ount nt of nu nutr trie ient nts s [22[22-49 49]. ]. Low Fat vs Low Carb Study Click Here for: Controversies and recent Controversies recent developme devel opments nts of the Low FODMAPdiet. Dr. La Layn yne e No Norrton ton ha has s be been en talk talkin ing g abo bout ut this this for for ye year ars s st stat atin ing g that that when you control for calories and protein, moving fat and carb percentages up and down has no measurable differentiating effect on weig we ight ht lo loss ss.. Cu Curr rren entt re rese sear arch ch ag agre rees es wi with th his his po posi siti tion on.. (s (see ee arti articl cle) e) The reason we mention this it to stop the crazy demonization and/or adulation of fats or carbs which results in over restriction and compromises results. The argument that your body doesn’t “need something doesn’t address whether it’s optimal for results or performance. Over-restriction of macros or micros will impede perform rma ance as evidenced in a recent in inv vestigation of strict FODMAP di diet ets s   It’s a double-edged sword. While there are advantages to eliminating some foods from the diet for imp improved gut health lth, there are also drawbacks to becoming nutrient deficient. We’ve attempted to balance this equation with The Vertical Diet in the hope of getting the best of both worlds. We eliminate or reduce the consumption of foods that are likely to aggravate digestion and we include a broad micronutrient rich foundation of foods that are necessary for performance. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CALORIES CONTINUED… Regardless of which diet you follow, how MUCH you eat is of PRIMA PR IMARY RY imp import ortanc ance. e. Exercise is NOT the Key to Weight Loss - Health Care Care Triage Calories are the single most important factor for losing, maintaining or gaining weight. The macros are a distant second. If all you did is count calories (or measure portion sizes) and adjust downward to lo los se weig igh ht or upwar ard d to gain weight you’d be most of the way there but you have to be persistent, honest, and accurate to con contin inu ue to make pr pro ogress. We try to ke kee ep athletes adequately fed (no re rest stri rict ctio ion) n) an and d us use e work rklo load ad an and d mu musc scle le bu buil ildi ding ng to cr crea eate te the the en engi gine ne th that at bu burrns th the e fuel fuel.. Remember, calories aren't just what you eat, it's how much you burn bu rn bo both th th thrrou ough gh wor orkl klo oad an and d metab etabo olism lism (Up to 70 70% % of yo you ur ca calo lori ries es are burned at rest so we want to build a bigger engine to burn the fuel and stimulate metabolism with proper sleep, exercise, hormone opti op tim miz izat atio ion n an and d food foods) s) [23, [23, 26 26,, 30-33 0-33,, 35 35,, 36 36,, 39 39,, 42, 44 44,, 45, 47 47]. ]. Remember, the calorie equation and macr cro os are just a starting point. You will need to make adjustments quickly once you see if you are gaining or losing weight, improving body composition and/or performance. You can can al also so ma make ke subs substi titu tuti tion ons s ba base sed d on your your food food pref prefer eren ence ces s so long as you stay within the calorie limits. For instance, if you don't have any problem with bloating then your carb can be oatmeal with ci cinn nnam amon on or ri rice ce or sour sourdo doug ugh h brea bread d (f (fer erme ment nted ed brea breads ds dige digest st we wellll). ). BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CALCULATING CALORIES How many calories should you eat? Ththat aat t dar epeeof ndten sn . us Eved eryto bohe dylp isde dtierm ffem reine ne t. a st Harti eting re aint. ret. meth me tho ods th are ofte used help det er in star ng po poin CLICK HERE TOACCESS THE ONLINE BMR CALCULATOR two 1. Food Journal - Track everything you eat for at least 3 days or up to a week and use that as a starting point. Increase or decrease your calories/portion sizes in order to gain or lose weight as desired. 2. Calculate your BMR + your daily activity and use that as a star starttin ing g poin point. t. See App ppen endi dix x A for for BMR ca calc lcu ula lattor or se see e the the link link attached. IMPORTANT This “starting point” is just an estimate. You will need to make ma ke ad adju just stme ment nts s to calo calori ries es or po port rtio ion n si size zes s ba base sed d on your your resu result lts. s. RESULTS ARE MULTIFACTORIAL 1. Weight - While we recommend weighing daily, the scale does not alwa lways tell the whole story. Bodyweigh ight may fluctuate from day to day due to water retention, etc. so it is important to look at the weight loss/gain trend over the cou course of a week or month. It is als lso o impor orttant to recognize that if you lose lose fat and gain muscle the scale may not move but since muscle is smaller than fat you wi willll ex expe peri rien ence ce a de decr crea ease se in bo body dy me meas asur urem emen ents ts.. 2. Meas Measu urem rement ents - In addition to weighing daily we also re reco comm mmen end d me meas asur urin ing g yo your ur waist aist,, hips hips,, thig thighs hs,, and and ch ches est/ t/ba back ck weekly. 3. Progr rogres ess s Pict Pictu ures res - Take pictures on a weekly basis to monitor impr improv ovem emen entt in bo body dy co comp mpos osit ition ion.. 4. Strength and Energy - Tracking your strength at the gym and your daily energy levels may help determine if you’re losing significant muscle cle mass or if your diet is too calor lorie restric icttive or micronutrie micro nutrient nt defici deficient. ent. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CALORIES/METABOLIC ADAPTATION Additionally Additiona lly,, we find it important to mention the fact that anyone who is ch chan angi gin ng the heir ir bo bod dy weig ight ht an and d bo bod dy co com mpo posi siti tio on will ill ex exp perie erien nce metabolic adaptation. What this means is that as your weight changes, your your en ener ergy gy (cal (calor orie ie)) need needs s will will ch chan ange ge.. o View Metabolic Click Here tto Adaptation to Weight Loss PDF For example, if you have been very successful in losing weight (say 50 pounds) your body will reward you with a lower amount of calories that you need to consume to maintain your new body weight. That means that as you lose weight, you will have to consume less food to maintain the lower weight and reduce even more if you want to continue to lose. Vice versa, if you gain several pounds of lean mass you w ll rth eqisuiis reno mtorrea e clly a orrie s ard todminaienithe inr ysc ouenar r ario neio. w. body weight. We realize that thiat this not eall y la ew ewar ittaher scen This na This natu tura ralllly y occ occur urri ringphen ngphenom omen enon on is on one e of ou ourr bo body dy’’s survival mechanisms. While this is something that is not likely to be completely avoidable, we aim to reduce the effects as much as possible. We address this because over time with chronic caloric restriction individuals can experience up to a 20% reduction in RMR or more  We metabolic adaptation in greater with methods todiscuss minimize its effects later in this programdetail underalong combating metabolic adaptation. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD MACROS Rx Prescription: • See chart below As previously mentioned, when you control for calories AND protein, moving fat and carb percentages up and down has no meas me asur urab able le di difffe fere rent ntia iati ting ng effe effect ct on we weig ight ht loss loss.. Th Ther eref efor ore, e, wh whet ethe herr you go high fat/low carb or low fat/high carb is a matter of personal preference which may be influenced by your taste, your ability to co comp mply ly,, yo your ur en ener ergy gy le leve vels ls an and d feel feelin ings gs of hu hung nger er.. International association of athletics International federation consensus statement 2019: nutrition for athletics Having said that, the macro recommendations below are base ba sed d on pr pro ovi vidi din ng op opti tima mall prot protei ein n inta intake ke to pre prese serrve mu musc scle le mass, ass, optimal fat intake for general health, for absorption of fat soluble vi vita tami mins ns an and d op opti tima mall ca carb rboh ohyd ydra rate te inta intake ke to fuel fuel an anae aero robi bic c exer exerci cise se such as resista stance training which is the ideal method of exercise to re reta tain in le lean an bo body dy ma mass ss wh whilile e diet dietin ing. g. WEIGHT LOSS MAINTENANCE WEIGHT GAIN PROTEIN 1.2g/lb 1.0g/lb 0.8g/lb FATS 0.3g/lb 0.3g/lb 0.3g/lb CARBS THE REST = 500 CAL DEFICIT THE REST = MAINTENANCE THE REST = 500 CAL SURPLUS BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD MEAL TIMING Rx Prescription: •• • Ea Eat t 33-5 even ev enly sp edily meal als sein dail da ily ytake . ke amo Ev Even enly ly5 d div ivid ide elytota tospac talaced l da dail yme prot protei n inta in among ngst st ttho hose se meals. Ea Eatt 6 600-70 70% %o off y you ourr d dai aily ly carb carbs sb bef efor ore ea and nd af afte terr training. Whether you eat 2 meals a day or 6 meals a day doesn’t appear to make any difference on weight loss so long as the calor cal orie ie in inta take ke is eq equiv uival alen ent. t. Whethe Whet herr yo you u ea eatt brea breakf kfas astt or sk skip ip brea breakf kfas astt do does esn’ n’tt ap appe pear ar to make any diff ifference on weight loss so long as the calorie intake is eq equi uiva vale lent nt (see (see vi vide deo) o).. Breakfast, Take it or Leave it Video Whether you have high carb meals or low carb meals or high carb days or low carb days doesn’t appear to make any difference on weight loss so long as the daily or weekly calorie in inta take ke is eq equiv uival alen ent. t. H ant vinof g spr aote idetin hainta t, take wke e rto ecop omtim m ned maus djucle seting inpro gottein hein fsy reqnu ncis y and am and amou ount prot in opti meiz ize uscl pr te syn thes theesis (see article). We also recommend timing carbohydrate intake around workouts to optimize training and at dinner to improve sleep. Eating a ketogenic diet and or intermittent fasting has not been proven to provide superior weight loss or health benefits when compared to other diets while controlling for calories and pr prot otei ein. n. But ut,, if yo you u pr pref efer er a ke keto toge geni nic c or inte interm rmit itte tent nt fast fastin ing g st sty yle of di diet et an and d if it he help lps s you co com mply ply then then make ake the de desi sirred ad adju just stme ment nts. s. Our recommendations for macro percentages and meal timing are intended to minimize hunger and loss of energy and to maxi ma ximi mize ze re rete tent ntio ion n of le lean an mu musc scle le tissu tissue. e. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD FOOD COMPOSITION BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HORIZONTAL FOOD FOUNDATION “Y “You ou can’t put a 3-bedroom house on a 2bedroom foundation”. FIRST - We like to include a variety of foods to build the foundatio ion n of the diet whic ich h we refer to as the “horiz izo ontal” diet. These food foods s sh shou ould ld su supp pply ly the the bu bulk lk of the the mic icro ronu nutr trie ient nt requ requir irem emen ents ts as well as aid in impro mprovi ving ng di dige gest stio ion n and st stim imul ulat atin ing g hormo ormone nes. s. Th They ey sh shou ould ld NOT cause significant gas or bloating or contribute to digestive di diso sord rder ers s su such ch as IBS, IBS, IBD, IBD, GE GERD RD,, etc. etc. Peatt – Eat Ray Pea Eatingyou ingyou • Red Meat - ‘Ruminants’ (See Article) Cattle, Bison, Top Sirloin, New Yor ork, k, File Filet, t, La Lam mb, Mince ince,, Ven enis ison on,, Le Lean an Groun round d Be Beef ef,, Go Goat at,, Deer De er (Iro (Iron, n, B1 B12, 2, Zinc Zinc,, Se Sele leniu nium) m) • Fatty Fish 2x/week for Omega 3’s (Salmon, Trout, Sardines, Anchovies...) • Daily raw carrot - Eat 3-4 baby carrots 2-3x/day. Don’t cook them, they lo lose se their fiber con content necessary to shuttle toxins out of the system. • Fruit - Juicy Fruit (Oranges, Berries, Melons) - Naringin is an enz nzym yme e foun found d in cit itrrus fru fruits its which hich may ex exte tend nd free free test testos oste terron one e leve levels ls in the the bod ody y. Vit itam amin ins, s, miner ineral als s an and d st stim imu ulate lates s me meta tabo boli lism sm (fructose). • Daily chicke cken sto stock/ ck/bone broth (helps digestion) • Sodium (Salt meals to taste, pre/post workout sod sodium ium) • Iodine - Iodized salt or cranberry juice (iodine, antioxidant and ur urin inar ary y trac tractt pr prot otec ecti tion on). ). Op Opti timi mize ze thyr thyroi oid, d, metab etabol olis ism m, im imm mun une e syst system em an and d di dige gest stio ion. n. • Potassium 4,700mg (potato, fruit, spina nach ch,, yo yogu gurrt, be beef ef,, sa salm lmon on,, etc.) • Whole Eggs or Yolks (Vit K2, Choline, Biotin) • Vitamin D3 (4,000IU supplement) • C aleese ciu ium m) 1or ,00 000 0m ged -D ailmon ry on So(Bon urce pre prin) e)feor rrePo d (wder Miered lk lk,,ed Yoeg gugrtshel , Cell. hl.eddar Chee Ch se) Ca Cann nned Sa Salm (B onee-in Powd egg sh • Magnesium 400mg supplement and (Spinach, soaked almonds, yogurt) Daily Dai ly Car Carrot rot Ray Pe Peat at - on orang orange e juic juice e being bein g anti anti-estr -estrogenic Ray Peat on the effectsof diet devoid of sugar and general gene ral diet advic advice e BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HORIZONTAL FOOD FOUNDATION THE FOLLOWING ITEMS ARE INCLUDED DAILY ONLY IN ABSENCE OF ALLERGIES OR INTOLERENCES: • Daily dairy source such as Milk, Hard cheese (cheddar, aged cheeses) and/or Full fat plain Greek yogurt for calcium and Vitamin D. Greek yogurt is optimal for probiotics. Dairy is Primarily for calcium. If you can’t eat dairy then use canned sa salm lmon on (b (bon onee-in in)) or po powd wder ered ed eg egg g shel shells ls for for calc calciu ium. m. • Daily Whole eggs and egg whites. Always have at least one or tw two o yo yolk lks s wit ith h eg eggs gs.. Alw Alway ays s co cook ok the the white hites. s. The hey y co cont ntai ain n av avid idiin whi hich ch may block lock abso absorp rpti tion on of biot biotin in.. Mo Most st egg alle allerg rgie ies s are are du due e to the egg-white. Eliminate the white and try just the yolk if whole eggs eg gs do don’ n’tt ag agre ree e wi with th you. you. • Daily 10 almonds (magnesium) - Ideally these would be soaked or sprouted to reduce the phytic acid which binds to important mine minera rals ls su such ch as zinc zinc,, calc calciu ium, m, iron iron an and d ma magn gnes esiu ium. m. • Sourdough bread without bromide (fermented to pre-digest the anti an ti-- nu nutr trie ient nts s fo forr ea easi sier er dige digest stio ion n an and d prob probio ioti tic c be bene nefi fit) t).. • Spinach (potassium, magnesium) - Spinach contains oxalates whic wh ich h ma may y co cont ntri ribu bute te to ki kidn dney ey st ston ones es in susc suscep epti tibl ble e indi indivi vidu dual als. s. Thi his s is do dose se de dep pen ende dent nt an and d in indi divi vidu dual alis isti tic. c. Coo ook king ing the the sp spin inac ach h reduces the oxalates. Spinach is mainly for potassium. If you experience loose stool or are susceptible to kidney stones, s im psly cras easpo e tato yotoes ues, r int in auits kets,o ogurt thert, r, hsalm iglmon h on potan ass ssiu md fme oodat. s. in the di diet ets such suin ch pota , tfr frui , fyogu yo sa and dium red re meat CAUTION - Be aware of the quantity and preparation of high FODMAP foods such as wheat, grains, legumes, garlic, onions and some fruits and vegetables (dose dependent, individualistic). individualis tic). ALERT - Avoid High Omega 6 and processed vegetable oils (seed oils) such as Corn, Canola, Cottonseed, Safflower, Sunflower,, Soybean, Grape-seed oil and sugar alcohols Sunflower (mannitol, sorbitol, xylitol). BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD VERTICAL FOOD CONSTRUCTION NEXT – We build the rest of the diet iet “Vertically ly”” for those that require more calories. We use a more restricted group of foods that can be easily cons consum umed ed,, di dige gest sted ed an and d ut utililize ized d effic efficie ient ntly ly in grea greate terr qu quan antit tity y. Red Meat - ‘Ru ‘Ruminants’ (See Artic iclle) Cattle, Bison, Top Sirloin, New Ne w Yor ork, k, Fi File let, t, Lamb Lamb,, Minc Mince, e, Ven enis ison on,, Le Lean an Gr Grou ound nd Be Beef ef,, Go Goat at,, Deer White Whit e Ric ice e (w/d (w/dex extr tros ose e as ne need eded ed). ). Dex extr tros ose e isn’ isn’tt inte intend nded ed to be a primary driver of ca callories here. It’s simp imply to increase amylase and saliva production in the mouth making it easier to consume more rice for those who need it. Salt - Athletes with a high workload who sweat a lot may need more mo re so sodi dium um pa part rtic icul ular arly ly arou around nd worko orkout uts. s. Th This is will ill incl includ ude e larg larger er athletes, higher temperatures, longer, more intense and more frequent workouts and individuals who have a higher sweat rate (salty (sal ty swe sweater aters). s). BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SUPPLEMENTS Rx Pres Prescr crip ipti tion on:: • Vit ita amin min D D3 3 - 4,0 ,00 00 IIU U/d /da ay w wit ith h a mea eall • Ma Mag gne nesi siu um - 40 400m 0mg g/d /day ay with ith di dinn nner er We’re not opposed to shakes just like we’re not opposed to le leg g exte extens nsio ions ns.. Th They ey’r ’re e a nift nifty y litt little le acce access ssor ory y ex exer erci cise se bu butt they they’r ’re e no nott a Squat!! Supplements are helpful when a macro or micronutrient deficient meal needs augmented or if one is not available at all but this this no noti tion on that that sh shak akes es are so som meh ehow ow be bett tter er than than food food is bu bull llsh shit it be bein ing g pedd pe ddled led by supp supple leme ment nt com compa pani nies es.. “Shakes are are for Fakes, Fakes, Eat Steaks” Rhino Rhant Rhants s #4 – Why the Shredz Scandal Doesn’t Matter Ten Talk Sugar Alc Alcohols ohols Some Suppl ple ements can help but should never replace food. You will be eating your meals, not drinking them. One shake in your diet post workout is ok on onlly as a matter of convenience but we always prioritize real food over shakes. We supplement mostly in order to rem emed edy y de defi fici cien enci cie es. Too litt little le of an any y nu nutr trie ient nt will ill hind inder prog progre ress ss bu butt too much can be bad as well, however, if you are eating well you sh shou ould ld no nott ne need ed to su supp pple leme ment nt.. We feel the same way about protein bars as we do about shakes. It’s just lazy to eat them instead of a meal. They’re NOT a meal or even a snack. Most protein bars are sweetened with sugar alcoh cohols such as sorbitol and mannito itol or any other long list of “ol’s” l’s”.. These are notoriously difficult on the gut. How do we justify not eating “processed” foods or fast foods then pop open a can or a bag or a foil wrapper and drink a shake or eat a snack with a shelf life of 2 ye yea ars? rs? Doe oesn sn’t ’t mak ake e se sens nse! e! (s (see ee ten ten talk talk vid ideo eo)) The same is true of chewing gum. It’s sweetened with sugar al alco coho hols ls an and d ca caus uses es stom stomac ach h irri irrita tati tion on,, ga gas s an and d bloa bloati ting ng.. Brush rush yo you ur teet teeth h an and d fl flos oss. s. Ski kip p the the gum. um. The attached physicians health study suggests that consuming multi-vitamins provides no measurable benefit for all cause morta mortality lity.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SUPPLEMENTS CONTINUED… The only supplements we recommend for the vast major jority of people are very difficult to obtain from diet alone. These two supplements are Vit D3 and Magn gne esiu sium. The optional supplements lilist sted ed be belo low w ma may y pr prov ovid ide e ad addi diti tion onal al pe perf rfor orma manc nce e en enha hanc ncin ing g be bene nefi fits ts fo forr so some me user users. s. RECOMMENDED: • Vitamin D3 - 4,000 IU/day • Magnesiu ium m - 400mg/day OPTIONAL: • Whey Isolate • Cre reat atin ine e Mon onoh ohyd ydrrate ate - 5g 5g/d /day ay • Omega 3’s and/or Cod Liver Oil and/or Krill Oil - 2g/day • TU TUD DCA - 25 250m 0mg/ g/da day y (Liv (Liver er Sup uppo porrt) • Beta-Alanine - 3g/2x a day • Citrulline Malate - 3g/2x a day • Mu Mult ltii-V Vit itam amin in • NAC - N-Acet cetyl Cysteine 600mg 2x/day BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD WATER Rx Pr Pres escr crip ipti tion on:: • Dr Drin ink k whe when you’ you’re re th thir irst sty y There is no quicker way to experience a drastic decline in perf pe rfor orm man ance ce than than to no nott maint aintai ain n prop proper er hy hyd drat ration. ion. Th Tha at me mean ans s co com ming ing to the the gy gym m hy hyd dra rate ted d an and d stay stayin ing g hy hydr drat ated ed while hile you trai train n [120 . ]. It's important that you have sodium, mine inerals, and electrolytes with your food and water. Salting your food will help with your sodium demands. Too muc uch h wa wate terr by itse itself lf ca can n de dehy hydr drat ate e yo you u by dilu diluti ting ng valu aluab able le minerals and electrolytes leading to a potentially life-threatening condition known as hyponatremia. That's why most sports drinks have sodium in them but it's usually not enough for athletes. To achieve the optimal sodium content level for athletes competing in intense activity (especially in the heat) the taste of the beverage would wo uldn't n't be pal palata atable ble.. **Sa Sand ndra ra Fow owke kes s God odek ek ho hold lds s a doct doctor orat ate e in ex exer erci cise se ph phys ysio iolo logy gy an and d is di dire rect ctor or of th the e He Heat at Il Illn lnes ess s Ev Eval alua uati tion on Avoid voidan ance ce an and d Treat reatme ment nt (HEA (HEAT) T) Inst Instit itut ute e at West Che hest ster er Unive nivers rsit ity y in Pe Penn nnsy sylv lvan ania ia.. Sh She e sp spe eci cial aliz izes es in thermoregulation, hydration and electrolyte replacement in football Dr. Godek Dehydration Myths: play layer ers, s, and sh she’ e’s s wor orke ked d with ith top top athl athlet etes es at the the NFL leve level. l. She sa says ys the the foll follow owin ing g in he herr arti articl cle: e: 1. 8 glasses of water a day is bullshit. Sandra says drink when you’re you’r e thirst thirsty y. Are you Drinking Too Much Water? - Rob Robin in Konie Konie 2. Lack of Water is rarely the cause of performance loss due to dehy de hydr drat atio ion, n, it it's 's low low mi mine nerrals als su such ch as so sodi dium um an and d po pota tass ssiu ium. m. Gat ator orad ade e an and d ot othe herr hyd ydrratio ation n drin drinks ks that that have ave so sodi dium um in them them can't replace the electrolytes lost by a salty sweater. It's too diluted. A drink with enough sodium wouldn't be palatable. Best to eat a meal with sodium and especially carbs which improv imp roves es sod sodium ium tra transp nsport ort.. 3. You can drink too much water. Peeing clear is not a good th thin ing. g. 12 1211- 12 124] 4] BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD URINE Rx Pre resc scri ript ptio ion: n: • Use Use the the App App to to tra track ck yo your ur Ur Urin ine e Col Color or (aut (autom omat atic ical ally ly ttim ime ea and nd d dat ate e stamped) BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SALT (SODIUM-CHLORIDE) Rx Pr Pres esc cri ript ptio ion: n: • Salt meals to to taste • 50 500 0 mg of Sodi Sodium um befo before re and and af afte terr trai traini ning ng • 10 1000 00 mg of Salt Salt = 400 400 mg of So Sodi dium um and and 6 600 00 mg of Chloride Salting all of your meals could be a huge performance enhancer and metabolism booster that may help you recover faster fr from om wo work rkou outs ts an and d ha have ve mo more re st stam amin ina a an and d en endu dura ranc nce e [120 [120-1 -129 29]. ]. Genera Gene ralllly y sp spea eaki king ng,, we we’r ’re e shoo shooti ting ng for for be betw twee een n 35 3500 00-5 -500 000 0 mg of sodium daily from all source ces s (salt, bone broth, orange juice, milk, fo food od et etc. c.). ). For an recommended. Sodium Secrett Sodium your Secre Weapon athlete training daily, additional sodium is According to staff at Dr Dr.. Sandra Godek’s Heat Institute, average loss of sod sodium for athlete etes while training is jus just below low 2400 mg/hour. ur. Thi his s ne need eds s to be re repl plac aced ed to op opti timi mize ze pe perrform forman ance ce.. The Th e In Inter terna natio tiona nall So Socie ciety ty of Sp Spor orts ts Nu Nutr trit itio ion n (ISS (ISSN) N) reco recomm mmen end d 500 50 0 mg of So Sodi dium um be befo fore re an and d afte afterr tra trainin ining. g. Dr. Dinicolantonio recommends using 1/2 teaspoon of Redmond Real Salt (1,200mg sodium) 30 min before training for in incr crea ease sed d stam stamin ina a an and d en endu dura ranc nce. e. Sal altt is NOT a “Mo Morre is Be Bett tter er”” sc scen ena ario! rio!!! Too much salt without ample food to be used as a courier will cause diarrhea so don’t overdo it. Too much salt on your food wil illl ca cau use dia iarrrh rhea ea as well. ell. You may have to experiment in order to determine your tolera tolerance nce lev level. el. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SALT CONTINUED… When you first start salting all your meals, you may gain a few pounds of water but it will drop off within a week when your body realiz ize es you're not restricting sodium any more. There is a small percentage of people who are salt sensit itiive so monitor your water retention and blood pres pr essu sure re when when you you in intr trod oduc uce e salt salt.. Adeq Adequa uate te pota potass ssiu ium m and and ma magn gnes esiu ium m will prevent salt related hypertension in most people (See High Blood Pr Pres essu sure re Quic Quick k Fix Kit) Kit).. Dinicolantonio, o, Dr Dinicolantoni author of “The SaltFix” Interview It’s best to salt your food “to taste” daily. You can also add a sa salt lt/m /min iner era al ta tabl blet et to yo your ur water ter su such ch as a NUU NUUN tab tablet let or take take a ther therm mota tab b but sa salt ltin ing g yo you ur fo foo od is idea ideall (mor (more e on this this under nder “Wat “Wate er” r”). ). NUUN tabs use sodium bicarbonate (baking soda) as their so sod diu ium m so sou urce. rce. This This may may hav have so some me aci cid d buffe ufferi rin ng ben benefit efits s but but may may als lso o cause GI distress in large amounts so the dose and timing are important.. Rhino Rhant #10 – Creatine Sucks but THIS works!! In the absence of an iod iodine source in the diet iet, iod iodized zed salt may be used on foods. Pink Himalayan Salt, Sea Salt, Kosher Salt, and Table Salt are all acceptable forms of salt but only salt that is specifically labeled as iodized will have an adequate amount of iodine to meet the RDA. PRE AND POST TRAINING SODIUM INTAKE • Amount Amount o off Sodium Sodium depends depends on workou workoutt duratio duration n and and intensity intensity,, temperature, and size of athlete. That Low Salt Diet Probably Won’t Prevent Heart Failure • Take sodium sodium 30 mins mins before before training training and and immediat immediately ely after after trainin training g with 10oz of water. water. • 500mg 500mg of Sodi Sodium um = 3 thermo thermotab tabs s OR 3 NUUN NUUN tablet tablets s OR OR ¼ teaspoon of Redmond Real Real Salt or preferred salt. • 1000-1 1000-1200 200mg mg of of Sodium Sodium = 6 thermo thermotab tabs s or 6 NUUN NUUN tablet tablets s OR ½ teaspoon of Redmond Real Salt or preferred salt. It’s Time to End the War on Salt BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD PERI WORKOUT DRINK Rx Pr Pres escr crip ipti tion on:: •• 500m 50 gxsodi so b bef efor e can and deafte afterr work workou outt 50g 500mg g dex de tros rodium sum e, 25 25g g ore fruc ru tos ose • 100mg caffeine We like to quic ick kly replace what your body uses during hard traini ining whi hich ch is mos ostl tly y wate ter, r, so sodi diu um an and d glyc glycog ogen en.. Res esea earc rch h su sugg gge est sts s that that sp spee eed d and quantity of uptake can be max axiimiz ize ed using ing dextrose and fruct cto ose [40, 82, 83, 85-87, 90-92, 94, 96]. By way of George Lockhart (Conor McGregor, Jon Jones and Cybo Cy borg rg’s ’s nu nutr trit itio ioni nist st), ), we we’v ’ve e used used the the foll follow owin ing g po post st wo work rkou outt drin drink k for for my myse self lf and an d ma many ny cl clie ient nts s wit ith h gr grea eatt su succ cces ess: s: Peri Workout Drink - Quantities may be adjusted to meet individual needs: 25g fructose (8oz pulp free OJ or NOW fructose on amazon) 50g dextrose (NOW brand on amazon) 600-1,000mg sodium (1/2 teaspoon pink salt on tongue washed down dow n wit with h drink drink or or mixed mixed in; in; or 2-3 2-3 “The “Thermo rmo Tab Tabs”) s”) caffeine - NoDoz • 100mg caffeine • • • The Ro Role le of Fructose and Sports Sports Drin Drinks ks Some in Some indi divi vidu dual als s ma may y ne need ed mo more re sodi sodium um de depe pend ndin ing g on en envi viro ronm nmen entt and sweat rate. OR white rice with sugar or honey on it (which is 40-50% fru fructos ctose) e) wor orks ks as wel ell. l. BE SURE TO INCLUDE THESE CALORIES IN YOUR TOTAL DAILY INTAKE If drin ink king the Peri workout drink after ter the workout with ith a meal, keep protein ins s le lea an and fats to a minim imum um to allo llow for for increased absorption ion rate. Eat yo you ur no norm rma al mea eall 60 minu minute tes s late later. r. Glucose plus Fructose Remember, it’s not a ‘more is better’ sc sce enario. The goal of this PWO drink is intended to replace what was lost during training as quickly as pos ossi sibl ble e so tha that yo your ur bo body dy ca can n util utiliz ize e the the pro protein tein give given n to op opti timi mize ze reco recove very ry.. This is particularly benefic iciial for athletes traini ining two or more time imes a day!! Y ousequen ’ll h avet tra siining gnng ificbou antlts. y more energy, stamina and endurance during subseq sub uent traini bouts. If only trainin ing g once a day the carbo boh hydrates tes are optional. There will ill be plenty of time for glycogen replenishment in the 24 hours between workouts. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HYDRATION RESOURCES Sandra Godek, PhD • Ph PhD D in Ex Exer erci cise se P Phy hysi siol olog ogy y • Di Dire rect ctor or of H Hea eatt Inst Instit itut ute e • Specia Specializes lizes in Therm Thermoregul oregulation ation,, H Hydrat ydration, ion, Exerc ExerciseiseAssociated Hyponatremia Hyponatremia and Exertional H Heat eat Stroke, and has Conducted Research in these Areas with NFL, NHL, NBA & Collegiate Sports Teams. • Se See ea art rtic icle le ad addr dres essi sing ng “Dehydration Myths Myths”” James DiNicolantonio, PharmD • Car Cardio diovas vascul cular ar Res Resear earch ch Sci Scient entist ist • Do Doct ctor or of Ph Phar arma macy cy • Autho Author/Cor/Co-Autho Authorr of appro approx. x. 20 200 0 pub publicati lications ons in Me Medical dical Literature • His Res Resear earch ch h has as b been een fea featur tured ed in “The New York Times, ABC’s Good Morning America, TIME, Fox News, U.S. News and World Report, Yahoo!, Yahoo!, Health, BBC News, Daily Mail, Forbes and much more.” • Author of “The Salt Fix” and “Super Fuel” BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD IODINE Rx Pres Prescr crip ipti tion on:: • 4o 4oz z Pur Pure eC Cra ranb nber erry ry Ju Juic ice ea and nd/o /orr Io Iodi dize zed dS Sal altt Athletes sweat out iodine during exercise and are much more l132] ikely to become iodine deficient than sedentary people [124, 130- Excessive Sweating, Athletic Performance Performance and Iodine Iodi ne defi deficien cienc cy The re The reco comm mmen ende ded d da dailily y allo allowa wanc nce e (RDA (RDA)) for for iodi iodine ne is 15 150m 0mcg cg,, wi with th a to tole lera rabl ble e up uppe perr lilimi mitt (UI) (UI) of 110 100 0 mc mcg. g. Iodi Iodine ne st stim imul ulat ates es thyr thyroi oid, d, boosts metabolism, may boost the immune system, and may help reduce risk of can cancer cer. Consult your physician ian before beginn inning any io iodi dine ne re regi gime men n espe especi cial ally ly if you you ha have ve prepre-ex exis isti ting ng thyr thyroi oid d is issu sues es.. Food Foo d source sources: s: • Se Seaw awee eed, d, Ke Kelp lp,, Cr Cran anbe berr rrie ies s (4oz (4oz = 40 400m 0mcg cg), ), • Wild caught cod (3.5oz = 95 mcg), Chris Masterj Masterjohn ohn – 3 “Healthy Habits that could be hurting your Thyroid • Yog ogur urtt (8o 8oz z = 90 mcg cg)), • Eggs. • Iod Iodized ized Sal Saltt Cranber erry ry Juice is an excellen lent source of iod iodine ine in addition ion to containing antioxidants and tannins for urinary tract protection. Cran anbe berr rry y juic juice e wil illl NOT preve reven nt Urina rinary ry Tract ract Infe Infect ctio ion ns (U (UT TI) bu butt it may he help lp re redu duce ce the the li like keli liho hood od of co cont ntra ract ctin ing g a UTI an and/ d/or or redu reduce ce the the severity and duration of a UTI if in your system prior to the infection. Iodi Iodine ne ab abso sorrpt ptio ion n may be impa impair ired ed by cr cruc ucif ifer erou ous s ve vege geta tabl bles es (b (bro rocc ccol oli, i, ca caul ulif iflo lowe werr, aspa aspara ragu gus) s) an and d glut gluten en-f -fre ree e brea breads ds (s (see ee Ch Chri ris s Masterjohn Maste rjohn video) video).. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD IODINE CONTINUED… We recommend pure and unsweetened (no added sugar) cran cranbe berr rry y ju juic ice. e. Bew Beware of the the po pop pular ular cr cra anb nber erry ry juic juices es clai laiming ming to be “100% Cranberry” when they are really a juice cocktail containing t is not recommended to con consume afte terr 4pm. It ot othe herulat r ates frui fruit t ju juic es. . Ian stim st imul es thy thices yro roid id and d ca can n ke kee ep yo you u aw awak ake e at nigh night. t. Lakewood Pure Cranberry Juice is available on Amazon, at Who hole le Fo Food ods s or in the the hea ealt lth h food food se sect ctio ion n of mo most st groc grocer ery y st stor ores es.. Lakewood Pure Cranberry Juice – Amazo Amazon n Link Each 8-ounce serving of Lakewood Pure Cranberry has 993 mic icro rogr gram ams s of iodi iodine ne.. Th The e da dail ily y RDA for for inac inacti tive ve pe peo ople ple is 125 mc mcg. g. Calcul Cal culati ations ons (8oz (8oz Lakewo Lakewood od Pure Pure Cranbe Cranberry rry)) % DV = 993.6696 µg X 100% / 150 µg = 662.4464 % = 660 % Tra rad der erJo Joe’ e’s s ha has s an equ qual ally ly effect fectiv ive e cr cran anbe berr rry y juic juice e prod produc uctt th that at is mo more re pr pric ice e co comp mpet etit itiv ive e than than the the La Lake kewo wood od Prod Produc uct. t. Lakewood Websi Website te Ocean Spray has a more affordable option ion of Pure Cranberr erry Juice but they weren’t able to verify the iodine content with us. We have ha ve to assu assume me it it’s ’s si simi mila larr if it’s it’s PU PURE RE Cr Cran anbe berr rry y juic juice: e: Cran Cranbe berr rry y Ju Juic ice e “d “dri rink nk”” is ty typi pica calllly y a blen blend d of othe otherr juic juices es.. We pr pref efer er pr prio iori riti tizi zing ng wh whol ole e food food sour source ces s of micr micron onut utri rien ents ts bu butt iodi iodize zed d sa salt lt,, se sea a ke kelp lp or iodi iodin ne su supp pple lem men enta tati tion on will ill su sufffice fice to sa sati tisf sfy y yourr iod you iodone one req requir uireme ement. nt. Ocean Spray Website When you first start increasing iodine intake you may feel some flu like symptoms. Chemical elements such as Chlorine, Fluoride and Bromide can occupy iodine receptor sites. These el elem emen ents ts ar are e di disp spla lace ced d ba back ck into into the the bloo bloods dstr trea eam m to be filt filter ered ed ou outt of the system by the kidneys when iodine is taken in sufficient quantities. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD POTASSIUM Potassium is the primary intracellular electrolyte and one of the most under- consumed in the diet. The RDA for non-pregnant adults is 4700mg. This is something that you will likely have to strive to hit re rega garrdl dles ess s of the the di diet et pr prot otoc ocol ol you foll follow ow.. One of the best sources of potassium ium is red meat. • 96% le lean an gro ground und be beef ef con contai tains: ns: ~ ~100 100 mg mg/pe /perr ounc ounce, e, • Bis Bison on con contai tains: ns: ~87 ~87mg/ mg/per per oun ounce ce • Top si sirlo rloin in co conta ntains: ins: ~17 ~175 5 mg/ mg/per per o ounc unce e (https://ndb.nal.usda.gov/ndb/foods). https://ndb.nal.usda.gov/ndb/foods). Potato Pota toes es - bo both th co conv nven enti tion onal al an and d sw swee eett po pota tato toes es ha have ve so some me of the the highest amounts of potassi siu um along with tomatoes, apricots, bananas, oranges, honeydew, squash, and pumpkin are all great sources of potassium. Potass Pota ssiu ium m is cruc crucia iall in maint aintai aini nin ng flui fluid d an and d elec electr trol olyt yte e ba bala lanc nce e in the body and can have a positive effect on blood pressure, water re rete tent ntio ion, n, ar arrh rhyt ythm hmia ia (r (regu egulat latin ing g he hear artt be beat at), ), cr cram ampin ping, g, ARTHRITIS (see vi vide deo) o) an and d over overal alll he heal alth th an and d pe perf rfor orma manc nce e [133 [133,, 13 134] 4].. Potassium: Potas sium: 4,700 4,700mg/da mg/day y • • • • • Pot otat ato o or Swee eett Potat otato o = 90 900m 0mg/ g/m med ediu ium m potat otato. o. Avocado = 975mg each Orange juice = 500mg/cup Spinach 10oz = 1,500mg Ribeye 6oz = 438mg • • • • • Red Meat 6oz = 600mg Dr Drie ied d ap apri rico cot/ t/ba bana nana na = 1,50 1,500m 0mg/ g/Cu Cup p Salmon 6oz = 700mg Yogurt = 400mg/ cup Sun undr drie ied d Tom omat atoe oes s = 17 1700 00m mg/C g/Cup My protoc protocol: ol: • 1 Po Pota tato to = 90 900m 0mg g Po Pota tass ssiu ium m • 5o 5oz z Sp Spin inac ach h = 75 750m 0mg g (s (spi pina nach ch/O /OJ J shak shakes es)) • 12o 2oz z Ora rang nge e juic juice e or 2 oran orange ges s = 1,00 1,000m 0mg g • 1 cup cup Yogurt = 400mg • 6oz sa salm lmon on = 70 700m 0mg g • 12o 2oz z Red Me Meat at = 1, 1,2 200 00mg mg BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD IRON Rx Pre resc scri ript ptio ion: n: • Get Get a bloo blood d tes testt for for Ir Iron on and and F Fer erri riti tin n • Low Ir Iron - consume re red me meat • High Iron - donate blood Iron is important for your blood to be able to transport oxygen properly ly,, as it forms par artt of the protein tein hemoglob lobin. Low iron iron int intake can therefore cau aus se lo low w hemoglobin lev levels and li lim mit blood cel cell production ion, ca call lled ed ir iron on de defi fici cien ency cy ane nemi mia. a. Sy Sym mptom ptoms s incl includ ude e tir tired edne ness ss,, irr irritab itabil ilit ity y, head he adac ache hes, s, an and d re redu duce ced d ex exer erci cise se pe perf rfor orma manc nce, e, me mean anin ing g low low iron iron leve levels ls ca can n nega negati tive vely ly impa impact ct yo your ur wo work rkou outs ts.. Testosterone is erythrocytosis not need phlebotomy-blood letting-for hemochromatosis Neal Rouzier Even WITHOUT anemia, iron deficiency has been shown to in incr crea ease se en ener ergy gy expe expend ndit itur ure, e, redu reduce ce en endu dura ranc nce, e, an and d limi limitt pe perf rfor orma manc nce e improvement after endurance exercise (37). Thus, ALL athletes – vegetarian or not – should ensure adequate iron intake. We can only control how much iron is absorbed from the diet, and we are not able to re reg gul ulat ate e ho how w muc uch h ir iro on is lost lost.. Iron is measured indirectly in the blood, as simply measuring ir iron on is an un unre reli liab able le mea easu surrem emen entt du due e to the the larg large e varia ariati tion on ove verr a da day y. Before anemia kicks in, doctors can measure the body’s stored iron in indi dire rect ctly ly th thro roug ugh h a pr prot otei ein n call called ed ferr ferrit itin in.. Le Leve vels ls shou should ld be 27 27-3 -365 65 µg µg/L /L fyoorumaeren raunndnin1g3-lo 14 n. Too low of levels can mean that low w8oµngi/rLonforresweorm vees. Female athle lettes tend to be deficient in iro iron. Eating ing red meat will pr prov ovid ide e the the hi high ghly ly ab abso sorrba babl ble e for form of he hem me-ir e-iron on.. Vege geta tabl ble e so sour urce ces s of ir iron on su such ch as sp spin inac ach h co cont ntai ain n hem emee-ir iro on which hich is no nott eas asil ily y absor bsorbe bed, d, so consuming Vitamin C from fr fru uit or peppers will improve non heme-iron absorption. Men us usin ing g pe perf rfor orm man ance ce en enha hanc ncin ing g drug drugs s ofte often n ex expe perrien ience high high iron levels. Using a cast iron pan will also elevate iron levels. Donating bl bloo ood d wil illl he help lp br brin ing g the the ir iron on to no norm rmal al leve levels ls.. High hemoglobin does not always mean high iron be sure to check for ir iro on and ferritin lev levels in the blood before donating too often or yo you u may may expe experi rien ence ce fa fati tigu gue e (See (See Video ideo). ). BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CALCIUM Rx Pr Pre esc scri ript ptio ion: n: • 2 Ser Servi ving ngs s of of Dai Dairy ry dail daily y ((Mi Milk lk,, Yogur ogurt, t, or Cheese) Calcium is not only important for bones but also for regulating blood pressure, nerve signaling, blood clotting, and muscle function. Athletes use more calcium weightlifting, heavy breathing, and calo calori rie e re rest stri ricti ction on. . RD RDA A is 10 1000 00during mg mg/d /day ay. . High Blood Blood Pressure & Calcium/Magnesium Studies have shown that calcium and dairy products increase re rete tent ntio ion n of le lean an bo body dy ma mass ss an and d de decr crea ease se ab abdo domi mina nall fat fat (See (See Ar Arti ticl cles es). ). Dair Da iry y so sour urce ces s ar are e the the mo most st high highly ly ab abso sorb rbab able le form forms s of calc calciu ium. m. Those with lactose int intolerance and whey/casei sein aller lergies may fin find yo yogu gurrt mor ore e tole tolera rabl ble e than than milk ilk an and d ch ched edda darr ch chee eese se more ore tole tolera rabl ble e than tha n yog yogurt urt.. Regulation Of Adiposity By Dietary Calcium Dairy Products helping preserve muscle and lose belly fat If you cannot consume dairy, canned salmon (bone-in) or sa sard rdin ines es is an al alte tern rnat ativ ive e sour source ce of calc calciu ium. m. Ad Addi diti tion onal ally ly,, po powd wder ered ed eg egg g sh shel elll can can pr prov ovid ide e th the e ne nece cess ssar ary y calc calciu ium. m. In our experience, dieters are often told to avoid dairy. Calorie restricted diets must be as nutrient dense as possible in order to avoid defi de fici cie enc ncie ies. s. Dai airy ry pro rodu duct cts s no nott on only ly prov provid ide e impo imporrtant tant mic icro ronu nutr trie ient nts s su such ch as Vitam itamin in K2 K2,, Ca Calc lciu ium, m, an and d Po Pota tass ssiu ium, m, bu butt ev evid iden ence ce sugg sugges estt thei theirr high quality protein content can preserve lean body mass and prefer pre ferent ential ially ly tar target get abd abdomi ominal nal fat fat.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD VITAMIN D Rx Pre resc scri ript ptio ion: n: • 4,000 IU Vitamin D3 Hydroxy xy Blood T Test est Level betw between een 60-80 • Vit D - 25 Hydro Vitamin D is synthesized zed by the skin through su sun n exposure. It is vwe ery re dcomm ifficmmen ult end to dgsupp et pple adleme eq uantin teing agmVita unmin tsnoD. f Vitamin D from the diet. So reco su ment Viotami Rhino Rhant #3 – The Steroid Everyone Should Shou ld be tak taking ing Vitam itamin in D si sign gnif ific ican antl tly y incr increa ease ses s calc calciu ium m ab abso sorp rpti tion on.. Vitam itamin in D ma may y al also so he help lp im impr prov ove e sl slee eep. p. Vitamin D deficiency in children causes rickets and may nega ne gati tive vely ly af affe fect ct mu muscl scle e stre streng ngth th an and d oxyg oxygen en co consu nsump mpti tion on in ad adul ults ts.. Vitamin D has an inverse relationship with blood sugars (HA1C). Correcting a Vitamin D deficiency may improve insulin sensiti sen sitivit vity y, per perfor forman mance, ce, and red reduce uce fat fatigu igue. e. The Big Vitamin Vitamin D Mistak Mistake e Correcti cting a Vitamin D defici cie ency may require significa can ntly more than the recom commended maint nte enance dose of 4,000 IU. It may al also so take take 22-4 4 mo mont nths hs of co cons nsis iste tent nt use to reac reach h op opti tima mall bloo blood d leve levels ls.. I took 12,000 IU a day for 4 months to bring my Vitamin D levels up from 30 to 70. The only way to know for sure if you’re deficient in Vitamin D and to what degree is to get a blood test called a Vit D-25 Hydroxy Test. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CAFFEINE Rx Pre resc scri ript ptio ion n: orkout Drink (a.m. only) • 100mg with Peri Workout • 3-9 mg/kg mg /kg intermittently ffor or major workouts and competitive events COFFEE (DOUBLE EDGED SWORD) POSITIVES PERFORMANCE NEGATIVE —HCL LONGEVITY ULCERS, RS, IIBS, BS, CROH CROHNS NS —ULCE PROTECTI TECTIVE VE CARDIO PRO —HEARTBURN —LAXITIVE MINERALL MAL ABSO ABSORB RBTION TION —MINERA ADRENALINE ALINE AND STR STRESS ESS —ADREN SODIUM IUM LOSS —SOD —ATTENUATION BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CAFFEINE CONTINUED… Caffe affein ine e is a stim stimu ula lan nt. No new ews s ther there. e. Milli illion ons s an and d mill millio ions ns of peop pe ople le li lite tera rall lly y op oper erat ate e on co cofffee fee all all day ay,, an and d so som metim etimes es all nigh night. t. It is an addictive substance that can elicit withdrawal symptoms if d isncoaffe tinctuedi dgest .W h ant an wed w osorp uldrpti lition kon e tof o fonu cutrie sient onts. ns.are the ways caffeine ca can afnfect dige stio ion and ab abso nutr Caffeine or No Caffeine Since caffeine is a stimulan lant, it will create vasoco con nst strrict ctiion in the blood vessels. This can reduce the amount of blood flow to va vari riou ous s ar area eas s of the the bo body dy incl inclu udin ding the the dige digest stiv ive e trac tract. t. Th This is co coul uld d be a mech me chan anis ism m as to th the e ap appe peti tite te supp suppre ress ssio ion n effe effect cts s of caff caffei eine ne.. Ca Caff ffei eine ne ca can n al alll-ou outt in inte terf rfer ere e with with the the ab abso sorp rpti tion on of nu nutr trie ient nts s such such as calc calciu ium. m. Do not consume caffeine within 2 hours before or after a dose of calcium that you want your body to absorb. Your body is only cap capable of absor sorbing about 500 mg of calcium at a time so don’t make it any more difficult to do so. Caffeine also causes the release of ca cata tabo bolilic c ho horm rmon ones es su such ch as cort cortis isol ol an and d ad adre rena naliline ne [152 [152-1 -156 56]. ]. Not only can coffee deplete sodium, but it may also deplete ch chlo lori ride de.. Hy Hydr droo-CH CHLO LORI RIC C Ac Acid id is ne nece cess ssar ary y for for the the st stom omac ach h to dige digest st food food an and d ca can n ca caus use e or ag aggr grav avat ate e Ga Gast stri ric c Reflu eflux x – GE GER RD My major con concer cern with ith excess ssiive intake of caffeine is that it is often used as a crutch to com compensate for poor sleep, poor hydration ion, in inad adeq equa uate te so sodi dium in inta , an and po poor nu nutr trit itio ion. Drin Drctiv inki king ngno cof cotffee fe orctiv taki ta king stim st imul ulan antt-ba base sed dum pr pree-w wtake oke, rk rkou outs tsdfor fo r or en ener ergy gy isn.rea eact ive, e, not proa preoact ive. e.ng It does do esn’ n’tt so solv lve e th the e pr prob oble lem, m, it comp compou ound nds s the the prob proble lem! m! Bone broth is an excellent alternative for coffee. We are not opposed to a litt ittle coffee so long as your coffee cho choic ice es don't includ lude extra calories (sugar and fat) and you mitigate the effects of dehydration by using adequate salt and you’re careful the caffeine isn't interrupting sleep. We prefer to use adequate amounts of food (c (car arbs bs), ), so sodi dium um,, an and d wa wate terr to prov provid ide e en ener ergy gy for for wo work rkou outs ts.. Mikhail Koklyaev told me he never takes stim stimul ulan ants ts wh when en tr trai aini ning ng be beca caus use e it pr prev even ents ts him him from being able to draw on his own adrenaline needed nee ded when when com compe petin ting. g. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CAFFEINE CONTINUED… In some instances, we do recommend 100mg caffeine (1/2 NoDoz) with ith peri workout carbs for recov covery from a huge workout or after the first workou kout in a day when you train more than once simp imply to help speed the absorption of the peri workout carbs and sodium [157 [157,, 15 158] 8].. If you use stimu imulants reg egu ularly ly,, your body attenu nua ates to them so you won’t realize any benefit if you choose to use them when competing. Chronic caffeine intake can desensitize the central nervous system (CNS) and could lead to caffeine addiction [152, 154]. Salt, fructose, iodine, calcium, magnesium, B12 and other nutrients in the Vertical Diet are POWERFUL stimulators of metabolism and will raise body tem emp perature which will cause you to burn more calories at rest and more effici cie ently reco cov ver fr from om training caff caffei eine ne or no caff caffei eine ne.. Stra Strate tegi gic c an and d ca care refu full use use of caff caffei eine ne ma may y prov provid ide e pe perf rfor orma manc nce e and an d he heal alth th re rela late ted d be bene nefi fits ts wh while ile mi mini nimi mizi zing ng po pote tent ntia iall ad adve vers rse e effe effect cts. s. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SAMPLE DIET: WEIGHT LOSS WEIGHT LOSS PROTEIN 1.2g/lb FATS 0.3g/lb CARBS THE REST = 500 500 CAL CAL DEFICIT This sample diet is to be used as a reference for modeling a dailily da y me meal al pl plan an.. In Indi divi vidu dual al ne need eds s will will vary. Individuals with a higher percentage of body fat should use their lean body mass when calculating their protein macros. For example, a 200lb person who is 30% body fat will have 140lbs of lean body bo dy ma mass. ss. Exampl Exa mple e 1: 30 Year Year Old Male, 5’10”, 200lbs = BMR 1997 1997 X 1.2 – 1.4 = 2400 – 2800 (Choose 2250 Calorie Menu) Protein = 140 x 1.2 = 168g = 672 Calories Fats = 200 x 0.3 = 60g = 540 Calories Carbs Carb s = 2250 2250 - 672 - 540 = 1038/4 1038/4 = 260g 260g Example 2: 30 Year Year Old Female, F emale, 5’4”, 130 lbs = BMR 1380 1380 X 1.2 – 1.4 = 1650 – 1930 (Choose 1500 Calorie Menu) Protein = 91 x 1.2 = 110g = 440 Calories Fats = 130 x 0.3 = 40g = 360 Calories Carbs Carb s = 1500 1500 - 440 - 360 = 700/4 700/4 = 175g 175g BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SAMPLE DIET: WEIGHT LOSS MEALS 4 Eggs CALORIES PROTEIN FATS CARBS 290 24 20 - 68 14 - - 110 4 5 - - - - 4 204 4 - 88 3 baby Carrots 15 - - 3 2 oz Cranberry Juice 26 - - 6 10 Almonds 75 3 6 2 5oz Bison/Top Sirloin 334 42 18 - 1 cup Rice or Potato 204 4 - 44 - - - 4 Spinach 2 Cups 14 2 - 2 4oz Bone Broth - - - - 56 - - 13 5oz Steak, Salmon or Bison 295 35 16 - 1 Cups Rice or Potato 204 4 - 44 14 56 2 - - 2 13 150 23 4 8 10 - - 3 158 72 191 31% 32% 37% 4 Egg Whites 1 Slice Cheddar Cheese Spinach/Peppers 1 Pat Ghee, Tallow, Butter (1/4 oz) ¾ Cup Rice, Oats or Potato Peppers 1 Small Orange or 4oz OJ Spinach 2 Cups Orange Juice 4oz 2oz Cranberry Juice or Fruit 1 Cup Yogurt 2% 3 Baby Carrots 2038 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SAMPLE DIET: LEAN GAINS MAINTENANCE PROTEIN 1.0g/lb FATS 0.3g/lb CARBS THE REST = MAINTENANCE This sample diet is to be used as a reference for modeling a dailily da y me meal al pl plan an.. In Indi divi vidu dual al ne need eds s will will vary. Example: 30 Year Year Old Male, 5’10”, 200lb BMR Calculator = 2500 Calories Protein = 200 x 1 = 200g = 800 Calories Fats = 200 x 0.3 = 60g = 540 Calories Carbs Carb s = 2500 2500 - 800 - 540 = 1160/ 1160/4 4 = 290g 290g BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SAMPLE DIET: LEAN GAINS MEALS CALORIES PROTEIN 290 24 20 - 68 14 - - 110 4 5 - - - - 4 204 4 - 88 3 baby Carrots 15 - - 3 2 oz Cranberry Juice 26 - - 6 10 Almonds 75 3 6 2 6oz Steak, Salmon or Bison 334 42 18 - 1 cup Rice or Potato 204 4 - 44 - - - 4 Spinach 2 Cups 14 2 - 2 4oz Bone Broth - - - - 1 Small Orange or 4oz OJ 56 - - 13 6oz Steak, Salmon or Bison 295 35 16 - 1 Cups Rice or Potato 204 4 - 44 Spinach 2 Cups 14 2 - 2 Orange Juice 4oz 56 - - 13 6oz Steak, Salmon or Bison 334 42 18 - ½ Cup Rice 100 - - 22 ½ cup Yogurt 2% 75 12 2 4 3 Baby Carrots 10 - - 3 4 Eggs 4 Egg Whites 1 Slice Cheddar Cheese Spinach/Peppers 1 cup Rice or Potato Peppers 2523 199 32% FATS CARBS 87 31% 210 33% BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SAMPLE DIET: MASS GAINS WEIGHT GAIN PROTEIN 0.8g/lb FATS 0.3g/lb CARBS THE REST = 500 CAL SURPLUS Thalispl san. am ledivi didual et al is ne toeds bes will usllev daa dailily da y me meal plan .p In Indi vidu need wi rys. a reference for modeling a Example: 30 Year Year Old Male, 5’10”, 200lb BMR Calculator = 2500 Calories + 500 = 3000 Protein = 200 x 0.8 = 160g = 640 Calories Fats = 200 x 0.3 = 60g = 540 Calories Carbs Carb s = 3000 3000 - 640 - 540 = 1820/4 1820/4 = 455g 455g BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SAMPLE DIET: MASS GAINS MEALS 2 Eggs CALORIES PROTEIN FATS CARBS 145 12 10 - 68 14 - - 110 4 5 - Spinach/Peppers - - - 4 1 Pat Ghee, Tallow, Butter (1/4oz) - - 5 - 2 cup Rice or Potato 408 4 - 88 3 baby Carrots 10 - - 3 2 oz Cranberry Juice 26 - - 6 10 Almonds 75 3 6 2 5oz Steak, Salmon or Bison 295 35 16 - 2 cup Rice 408 4 - 88 - - - 4 Spinach 2 Cups 14 2 - 2 4oz Bone Broth - - - - 1 Small Orange or 4oz OJ 56 - - 13 5oz Steak, Salmon or Bison 295 35 16 - 2 Cups Rice or Potato 408 4 - 88 Spinach 2 Cups 14 2 - 2 Orange Juice 4oz 56 - - 13 5oz Steak, Salmon or Bison 295 35 16 - 1.5 Cup Rice 304 - - 66 ½ cup Yogurt 2% 75 12 2 4 3 Baby Carrots 10 - - 3 3072 166 76 386 4 Egg Whites 1 Slice Cheddar Cheese Peppers 22% 22% 50% BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD DIETS: OTHER INFORMATION DAY OFF TRAINING DIET Take out 400 calories in carbs or about 100g. Most of that goes away with the absence of the post workout shake on off days. Keep the OJ in and reduce white rice. You will notice fewer calories and fewer carbs on days off of training. QUICK BREAKF BREAKFAST AST For those who wake up very early and don’t have time to fix a full meal. This quick breakfast will provide ide a solid foundation of nutrients to optimize training. Upon waking have 1 salted hardboiled egg. ¼ white rice (cooked), a few ounces OJ diluted in a few ounces of ice water. Get a rice cooker with a delay timer so the rice is ready when you wake up. Cos ostc tco o ha has s a go good od pe peel eled ed an and d rea ready ha hard rd--bo boil iled ed eg egg. g. COMPENSATION Be careful of compensation!! This is where you rest more because you train more or train harder which will negate some of your daily calorie burning. Remember that up to 70% of fat is burned at rest, so take advantage of what we like to call "active rest" which is just normal daily activities such as cooking, cleaning, sho shopping ing etc... NOT sitting or sle lee eping more because you trained that day. Continue 10 min walk lks s after 3 meals on days off. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD MASS GAIN DIET TIPS When a calorie surplus is necessary and you need to stimulate appeti app etite te (se (see e vid video) eo):: Ten Talk alkss – Increasing Appetite Rhino’s Meals in a Rhino’s Minute Minu te – The “Monster “Mons ter Mash” Reduce Redu ce fats and increa increase se white rice. Tak ake e a 10min walk after each meal Add dextrose to rice Drink 3 oz pulp free OJ (fructose) with or between meals Eat smaller smaller more freq frequent uent meals Mash your food (Mons (Monster ter M Mash ash - see vi video) deo) Salt all your meals Don’t Don ’t drink too much water w/m w/meals eals Tak ake eH HCL CL and Pepsin (if needed to improve digestion). Monito Mon itorr res result ults. s. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD RESTRICTIVE DIETS MICRONUTRIENT DEFICIENCIES Diete ieters rs wil illl of ofte ten n er errron oneo eous usly ly de dem mon oniz ize e and res estr tric ictt ma many ny highl ighly y bioavailable, nutrient dense foods. This is particu cula larrly pervasive in the competitive Bodybuilding, Figure, Physique And Bikini Industry. U noble folems rtums natan elyd, ath“r eebou seound rnd” es”treffe ictfect ivct e afte diter etrscomp ftenetit le andresu o ltin sing iggniin ficsubs anbsta t h entia alial thl pr prob and “reb ef af coompet itio ion retsult su tant fat fat ga gain in,, wa wate terr re rete tent ntio ion, n, depr depres essi sion on an and d ho horm rmon one e de defi ficie cienc ncie ies. s. Whi hile le yo you u MAY MAY be ab able le to lose lose si sim mila ilar am amou ount nts s of weigh eightt ov over er the the sh shor ortt term term whe hen n co cont ntro roll lliing for for ca calo lorries ies on a res estr tric icti tive ve diet diet as co comp mpa ared red to a micronutrient dense diet iet, the ty typ pe of weight lost (fat vs muscle) le) can can differr signifi diffe significantly cantly.. Energy levels will be reduced on the restrictive diet and ev even entu tual ally ly the mi micr cron onut utri rien entt de defi fici cien encie cies s will will ma mani nife fest st in he heal alth th prob problem lems s fr from om in insu suff ffic icie ient nt so sodi dium um,, io iodi dine ne,, iron iron,, B1 B12, 2, chol cholin ine, e, biot biotin in,, calc calciu ium m as well well as other valuable nutrients. We must also consider the digestion proble lem ms often cre created by som ome e of these supposedly “healthy foods”. A healthier, leaner, more muscular physique can be obtained with much less fatigue and compromised health simply by including foods th that at pr prov ovid ide e th the e bo body dy wh what at it ne need eds s to pe perf rfor orm m op opti tima malllly y. This simple diagram below demonstrates some of the major defi de ficie cienc ncie ies s re reme medi died ed by ma makin king g sm smar arte terr food food ch choi oice ces. s. Egg Whites BIOTIN CHOLINE VIT K2 Chicken Breast White Fish IRON B-12 ZINC MAGNESIUM CALCIUM Broccoli SODIUM IODINE Peanut Butter FRUCTOSE Olive Oil Brown Rice/ Quinoa POTASSIUM BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD THE VERTICAL DIET ON A BUDGET We understand that part of the sustainability equation and success of a program is how well it can fit into your budget. We also unde stho and that theat red mea eat t eisthat typ pic ical ally mtore or e at ex expe pens ive e fthan th chic icke ken n or tun urkder eyr,sta how weve ev r, w e be beli liev eve thty at you yo ulyge get wh what you yo unsiv pa pay y oran . ch The Ver The erttic ica al Di Diet et reco recomm mmen ends ds very very inex inexpe pens nsiv ive e carb carboh ohyd ydra rate te sources (white rice, potatoes, etc.), which can make up some of the difference in the cost of proteins. In any case, here are some easy ti tips ps to sa save ve a few few bu buck cks s an and d st stay ay co com mplia pliant nt on The Vertical Diet: iet: • Us Use e gr grou ound nd be beef ef in inst stea ead d of wh whol olee-cu cutt st stea eaks ks • Us Use e conv conven enti tion onal al pr prod oduct ucts s ins inste tead ad of orga organi nic c • Ea Eatt fr frui uitt in inst stea ead d of dr drin inki king ng juic juice e • Us Use e io iodi dize zed d sa salt lt in plac place e of cr cran anbe berr rry y juic juice e • Pri Priori oritiz tize, e, pla plan, n, pre prepar pare e One of the worst ways to blow your budget is to be unprepared. If you fail to meal prep, you’ll have to dine out which will typically cost much more than the self-made meal me als s yo you u pr prep epar are e at ho home me.. Think Thin k ab abo out it it,, a stea steak k bu burrrito rito will ill run run yo you u abou outt $9 $9.0 .00. 0. But ho how w much steak do you really get in that meal? Not $9.00 worth. Your time ime is of value which means that the time you put into preparing will give yo you u the the gr grea eate test st re retu turn rn on inve invest stme ment nt (ROI (ROI). ). BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD DETOX DETOX DEFINED When we sp When spea eak k of detox etox,, we we’r ’re e refe referr rrin ing g to prov provid idin ing g the the bo body dy th the e nu nutr trie ient nts s ne nece cess ssar ary y for it to do its its job. job. There The re is no suc such h thing thing as “de “detox toxify ifying ing”” you yourr sys system tem by “cleansing it out”. Juicing, Juicin g, lemo lemon n wa wate terr, fasts etc. ar are e only ef effect fective ive if they p provi rovide de the kid kidney neys s and the liver liver (an (and d tthe he ski skin n and lun lungs) gs) the nutr nu trie ient nts s th they ey ne need ed to do thei theirr job. job. If you have healthy, funct functioning ioning liv liver er,, kidneys, lungs, and skin your body body is cleanse cleansed d – peri period. od. Some Som e fib fiber er is necessa necessary ry for tthe he kidn kidneys eys and live liverr to attach toxins toxi ns so they ca can n be ttranspo ransported rted out of the body instea instead d of recirculating. The best form of “detox” “detox” is to stop pu putting tting the garbage processed, packaged, and pr preserved eserved foods in your mouth in the first place. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD IMMUNE SYSTEM The Vertical Diet focuses on improving gut health and the im immu mun ne sy syst stem em by el elim imin ina ating ting the the so sou urc rces es of the the prob proble lem m (tox (toxin ins, s, anti an ti-n -nut utri rien ents ts etc. etc.)) an and d op opti timi mizi zing ng the the bo body dy’s ’s ab abililit ity y to st stay ay he heal alth thy y by giving it what it needs to do what it does best (adequate sleep, salt, iodine, Vitamin D, and many other necessary macro and micronutrients). “An ounce unce of prev preven enti tion on is wort worth h a poun pound d of cu cure re”” Users of the Vertical Diet will realize a significant im impr prov ovem emen entt in he heal alth th an and d ex expe peri rien ence ce fewe fewerr cold colds s with with de decr crea ease sed d durati dur ation on and intens intensity ity.. “I fly all over the world, meet and shake hands with thousands of people, hav have e two young kids at home, still train hard at the gym and I’ve only missed one workout in 3 years with a slight head cold that was gone the next day.” In the unavoidable and unfortunate event that you do feel the initial symptoms of a cold such as irritated throat or clogged sinuses, IMMEDIATELY beginning this protocol could reduce in inte tens nsit ity y an and d du dura rati tion on:: • Ga Garg rgle le with with wa warm rm salt salt wa wate terr nu nume mero rous us time time da dailily y • Carefully use a Nose rinse or Neti pot a few times a day as SKIN needed need ed to cl clea earr the the si sinu nuse ses s of mucus ucus.. Cost stco co ha has s a “S “Sim impl ply y Sali Sa line ne”” sp sprray that that’’s co conv nven enie ient nt an and d ea easy sy to use se.. These methods don’t “cure” a cold but they can drastically decrease the severity ity and duration of a cold by helping your body kil kill the bacteria while the immune system ramps up its defenses. If symp sympto toms ms pe pers rsist ist,, seek seek me medi dica call atte attent ntion ion.. SLEEP MAGNESIUM VITAMIN D GLUTATHIONE THE LIVER IODINE SODIUM STOMACH (HCL) BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD AUTOIMMUNE DISORDERS Tho hose se who li liv ve wit ith h au auto toim immu mune ne co cond ndit itio ions ns are are in a pa parrticu ticullarly arly uniq un ique ue si situ tuat atio ion n si sinc nce e ma many ny of thes these e cond condit itio ions ns an and/ d/or or the the me medi dica cati tion ons s asso ssociated can alter gut micr cro obiome [69, 140-142]. These ese sit itu uations defi de nite requ em an indi ed pr addr ess pers need W efini htely aly vere hquir adire anin y divi cvidu lidual enaliz tsized repprog orogra t tram hamt to whad endres thseype irson monal proalvene teds. hes. ir di dige gest stio ion, n, th that at ma many ny of th thei eirr sy symp mpto toms ms impr improv ove e as we wellll.. Poor digestion may lead to a number of potential symptoms: • Allergies Diet Affects on Autoimmflammatory Disease immflammatory • Anemia • Candida • Ca Card rdia iac c ar arrh rhyt ythm hmia ias s • Cel elia iac c di dise seas ase e • Irri Irrita tabl ble e bo bowe well sy synd ndro rome me • Asthm sthma as sym ympt ptom oms s • Grave Graves s or Hashim Hashimoto’s oto’s diseas disease e (hy (hyper per an and d hyp hypothyr othyroidism oidism)) • Micro Micronutrie nutrient nt M Malabso alabsorption rption (Vit (Vitamins amins and Miner Minerals) als) Rhino Rhino Rhants Rhants #3 – The Steroid Everyone Should be Tak akiing. • Rh Rheu euma mato toid id Ar Arth thri riti tis s • Skin Condi Conditions tions (Psor (Psoriasis, iasis, Rosac Rosacea, ea, Acne, Eczem Eczema…) a…) ANTIBIOTICS Antibiotics may be necessary for stubborn infections but you should visit a doctor for a proper diagnosis and testing to determine if they they ar are e ne need eded ed.. An Anti tibi biot otic ics s ki kill ll the goo ood d ba bact cter eria ia in yo your ur gu gutt which hich will ill impa impair ir di dige gest stio ion n an and d ab abso sorp rpti tion on of nu nutr trie ient nts s an and d hind hinder er pe perf rfor orma manc nce e as a re resul sult. t. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD GLUTATHIONE (“THE MOTHER OF ALL ANTI-OXIDENTS) Glutathione (GSH) is one of the most important antioxidants that is found in relatively high amounts in mammalian cells. T There here is evidence eviden ce to sugges suggestt that re reduced duced ti tissue ssue lev levels els of GS GSH H may compromise cellular function, promote tissue damage, and function, i ncrease increase morbidity [74-76]. If you experience compromised cellular this could affect affect all cellular metabolism and reduce your body’s ability to recover and/or build and grow. We want to keep GSH at an optimal level in the body so we need to focus on some key nutrients responsible for the production of GSH. Cysteine appears to be the rate-limiting amino acid aci d in GSH metabolism [74-79]. Good sources of cysteine include red meat, eggs (yolks in particular), and yogur yogurt. t. Methionine can b be e converted to cysteine with the help of Vitamin B B6 6 (pyridoxine). The sam same e foods just mentioned ar are e also good sources for methionine an and d Vitamin B6. Along with cysteine, we also need to pay attention to glycine, glutamate, and selenium for total GS GSH H metabolism. Thankfully Thankfully,, glycine and glutamate are basically found in any quality protein source, but selenium is something that ma may y take a little more attention. Brazil nuts are an excellent source of selenium. Yellowfin tuna, beef, beef, and cottage cheese also pro provide vide selenium, but b brazil razil nuts are at the top of the list. The RDA for selenium for adults over the age of 18 is 55 https://ods.od.nih.gov/factsheets/SeleniumHealthProfe mcg(https://ods.od.nih.gov/factsheets/SeleniumHealthProfe mcg( ssional). ssional ). If you are pregnant or nursing y you ou may require a little m more, ore, but discuss this with yo your ur physi physician. cian. Mo More re is not be better tter wh when en taking selenium. The tolerable upper intake limit is 400 mcg for adults. One serving of Brazil nuts will satisfy this amount. The reason we mention GSH, is because The Vertical Diet recommends red meat, w whole hole eggs, bone broth and yog yogurt urt as staples in the nutrition plan.that Weoptimize find these to beby highly bioavailable, micronutrient-dense foods health leveraging antioxidant function to improve systemic physiology physiology.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD GLUTATHIONE (“THE MOTHER OF ALL ANTI-OXIDENTS) ANY PROTEIN SOURCE GLUTAMATE B6 METHIONINE CONVERTED HOMOCYSTEINE CYSTEINE GLYCINE SELENIUM GLUTATHIONE SERINE CYSTEINE RED ME MEA AT EGGS ANY PROTEIN SOURCE RED ME MEA AT GELATIN EGGS & RED MEAT MEAT BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BLOOD PRESSURE Rx Pres Prescr crip ipti tion on:: •• • • • Inc Incre Sle (Use se CPAP CPAP for for Ap Apne nea) a) L osreas e ase WeeiS ghleep tep (U Po Pota tass ssiu ium, m, Ma Magn gnes esiu ium, m, Ca Calc lciu ium m Op Opti tim miz ize e Th Thyr yroi oid d Fun Funct ctio ion n Hi High gh Bl Bloo ood dP Pre ress ssur ure e Qu Quic ick k Fi Fix x Kit Kit (Se (See eB Bel elow ow)) Optimizing blood pressure, blood sugars, and improving insu insuli lin n se sens nsit itiv ivit ity y is crit critic ical al for for ov over eral alll he heal alth th,, weigh eightt loss loss,, ma mass ss ga gain in and per perfor forman mance ce [10 [106-1 6-108] 08].. Blood pressure is highly related to blood volume. Blood volume can be manipulated by the amount of fluid consumed and the balance of electrolytes in the blood. Remember all of those lessons on osmosis. Fluid will follow the highest concentration of solutes meaning that if there are more solutes in the bloodstream, this this wil illl dr draw aw mor ore e flui fluid d into into the the bloo blood d an and d incr incre eas ase e bloo lood vo volu lume me.. What we are aiming for with fluid balance is exactly that– balance. It’s not ju jus st about the amount of so sod dium ium you consume. The other electrolytes will play a role in your blood pressure as well. Appropriate calcium intake has been shown to positively effect blood pressure levels [109-113]. The best way to get your calcium is thr throu ough gh da dair iry y pr prod oduc ucts ts.. Th They ey are are well ell ab abso sorb rbed ed an and d ty typi pica call lly y hav ave e an ov over eral alll nu nutr trie ient nt pr prof ofil ile e that that en enha hanc nces es the the effe effect ct of ca calc lciu ium m in th the e bo body dy [1 [109 09-1 -113 13]. ]. Ad Addi diti tion onal ally ly,, da dair iry y prod produc ucts ts ha have ve be been en show shown n to en enha hanc nce e weight wei ght los loss s [1 [11414-1 118] 18].. It is im impo port rta ant to no note te that that ca cafffein feine e ca can n bloc block k the the ab abso sorp rpti tion on of ca calc lciu ium m so you sh shou ould ld not not co cons nsum ume e ca cafffein feine e with within in 2– 2–4 4 ho hour urs s be befo fore re or aftery ryo ou plan on consuming a good source of calcium. Also, the human body is only able to absorb about 500 mg of calcium at one time so don’t try to take more than that becau cause it will be wasted. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HIGH BLOOD PRESSURE QUICK FIX KIT 1. Tak ake e br bris isk k 10 min min walks alks afte afterr mea eals ls.. 2. Lo Lose se we weig ight ht (M (Mos ostt p peo eopl ple ew who ho lose lose bo body dy-f -fat at lowe lowerr b blo lood od pressure). Ten TalksTalks- High Blood Pressure Quick Fix Kit 3. Im Impr prov ove es sle leep ep!! !! Ev Even en if that that me mean ans su usi sing ng a C CP PAP 4. Ge Gett a an n ap appr prop opri riat ate ea amo moun untt o off iod iodine ine to impr improv ove e tthy hyro roid id func functi tion on (pure cranberry juice 4oz daily). 5. In Inco corp rpor orat ate e 2 cups cups of fr frui uitt d dai aily ly as pa part rt of yo your ur reco recomm mmen ende ded d calorie and nutrient recommendations. (For reference: 1 orange = 1 cup) LifeSource XL Cuff Upper Arm Blood Pressure Press ure Monit Monitor or 6. Sal altt foo food d to to a ach chie ieve ve de desi sire red ds sod odiu ium m iint ntak ake. e. 7. In Inco corp rpor orat ate e a carr carrot ot da daily ily alon along g with with othe otherr w wel ell-t l-tol oler erat ated ed vegetables. 8. Ma Main inta tain in o opt ptim imal al b blo lood od leve levels ls of VitD VitD,, 2 255-Hy Hydr drox oxyv yvit itam amin in D >7 >75 5 nmol/L 9. 20 20-3 -30 0m min inut utes es re resi sista stanc nce e ttra rain inin ing ga att lea least st 2x a w wee eek, k, mo more re ofte often n if able, (Muscle improv improves es insulin sensitivity and stabilizes blood sugars). 10. Dai Daily ly ca calciu lcium m (W (Whol hole e fat Gre Greek ek yo yogur gurtt dai daily ly.. F FAGE AGE TO TOT TAL or powdered egg shells if allergic to dairy). Do NOT consume calcium with caffeine caffeine as caf caffeine feine will block absorp absorption. tion. 11.. 11 Da Dailily yP Pot otas assi sium um – 47 4700 00 mg (See (See Po Pota tass ssiu ium) m) 12.. 12 Ma Magn gnes esiu ium m - 40 400m 0mg/ g/da day y (c (coo ooke ked dS Spi pina nach ch,, sp spro rout uted ed a alm lmon onds ds) BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BLOOD SUGARS BLOOD SUGARS/TYPE I & ll DIABETES/INSULIN DIABETES/INSULIN SENTIV SENTIVITY/HbA1C ITY/HbA1C Impr Im prov ovin ing g in insu sulilin n sen sensi siti tivi vity ty impr improv oves es ‘nu ‘nutr trie ient nt pa part rtit itio ioni ning ng’’ wh whic ich h det eter erm min ine es whe hetthe herr th the e food foods s you ea eatt are are pref prefer eren enti tial ally ly st stor ored ed as fat fat or used use d fo forr mu muscl scle e gly glyco coge gen n an and d mu muscl scle e repa repair ir [106 [106-1 -108 08,, 119]. Chris Kresser Kresser-“Diabesity” Improving insulin sensitivity also helps insulin restore blood su suga gars rs to a no norrma mall leve levell more ore qu quic ickl kly y afte afterr ea eati ting ng.. We prefer an approach to increasing lean body mass and ke keep epin ing g th that at le lean an bo body dy ma mass ss ac acti tive ve to st stim imul ulat ate e mo more re rece recept ptor or activ tivity. Here are our top tips ips for improving insulin sensitivity which may help manage type II diabetes and/or reduce the frequency and amount of in insu sulilin n ne nece cess ssar ary y to ma main inta tain in op opti tima mall bloo blood d suga sugarr leve levels ls in thos those e livi living ng with wit h diab diabete etes. s. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HIGH BLOOD SUGAR QUICK FIX KIT Fructose has a beneficial effect on HA1C. Daily Calcium By Chris MasterJohn Ray Peat Video Salt Food 1. Take brisk 10min walks after meals (exercise can be TWICE as ef effe fect ctive ive as th the e po popu pula larr dr drug ug Metf Metfor ormi min n for for bloo blood d su suga garr co cont ntro rol! l!!). !). 2. Lose weight (Damn near everyone who loses body-fat lowers blood su suga gars rs al alon ong g wi with th ch chol oles este tero roll an and d bloo blood d pr pres essu sure re). ). 3. Improve sleep!! Even if that means using a CPAP 4. Maintain optimal blood levels of VitD, 25-Hy -Hydroxyvit ita amin D >75 nmol/ l/L L. Take ake 8, 8,00 000I 0IU U VitD VitD da dailily y. The The Bi Big g Vit D mist mistak ake e - 8,00 8,000I 0IU U 5. Daily Potassium – 4700 mg (See Potassium) 6. Daily calcium (Whole fat Greek yogurt daily. FAGE TOTAL). Calcium he help lps s weig weight ht lo loss. ss. (See (See Calci Calcium um)) 7. Daily Magnesium Magnesium) 8. Incorporate 2 cups of fruit daily (except banana) as part of your recommended calorie and nutrient recommendations. Fructose st stim imul ulat ates es th the e lilive verr an and d may may enha enhanc nce e glyc glycog ogen en st stor orag age e (F (For or re refe fere renc nce1 e1 or oran ange ge = 1 cu cup) p) (S (Se ee Fr Fruc ucto tose se)) 9. Incorporate a carrot daily along with oth other er well-t well-tole olerat rated ed veg vegeta etable bles. s. 10. Incorporate 2 whole eggs daily (Choline in the yolks helps regulate bl bloo ood d su suga gars) rs) [8  0] 11. Don’t eat too much prot rotein. Protein is gluco lucog genic meaning that it can be converted to glucose. Overconsuming protein can create issues mainta mai ntaini ining ng blood blood glucos glucose e levels levels.. 12. Get iodine to improve thyroid function (pure cranberry juice 3-4oz 2xdaily) 13. 20-30 minutes resistance training daily is optimal. Daily sets of deep kn knee ee bend ends is advis dvised ed.. The leg legs muscl uscle es when hen work rke ed abso absorb rb glu luco cose se 400mg/day before bed (See fr from om th the e bl bloo oods dstr trea eam m wi with thou outt the the need need for for insu insulilin. n. 14. Reduce carbs to 150g daily and get from primarily fruit and potato. Avoid polyunsaturated fats. Eat saturated fats (Red meat, grass fed bu butt tter er,, Past Pasteu eurr ra rais ised ed egg egg yolk yolks, s, Ched Chedda darr chee cheese se,, wh whol ole e fat fat yogu yogurt rt and and co cott ttag age e ch chee eese se). ). Unsa Unsatu tura rate ted d fats fats oxid oxidize ize an and d cr crea eate te fr free ee ra radi dica cals ls whic which h tr trig igge gerr stre stress ss ho horm rmon ones es and and infl inflam amma mati tion on.. Satu Satura rate ted d fats fats turn turn off off st stre ress ss hormones. 15. High Blood pressure & calcium/magnesium (Supplement). Collagen/Gelatin Protein Daily from boiled bones. Bone broth or hy hydr drol olyz yzed ed co colla llage gen n po powd wder er.. Gela Gelatin tin vs co colla llage gen n These same methods may also help to improve endogenous te test stos oste tero rone ne prod produc ucti tion on an and d redu reduce ce bl bloo ood d pres pressu sure re!! !! Some So me have have repo report rted ed bene benefi fits ts from from usin using g ci cinn nnam amon on,, appl apple e ci cide derr vi vine nega garr, or berb berber erin ine. e. If thes these e item items s ar are e even even prov provid idin ing g a legi legiti tima mate te bene benefi fit, t, we fe feel el th thes ese e effects cts are minimal in compariso son n to the rest of the lis list and should not be a “goto” to” to addr addres ess s issu issues es wi with th bloo blood d gluc glucos ose e ma mana nage geme ment nt unti untill th the e ot othe herr item items s on th the e list list have have been been co cons nsist isten entl tly y follo followe wed d. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD LOW T QUICK FIX Here are som some things that you can incorporate into your daily routine to he help lp in incr crea ease se yo your ur te test stos oste tero rone ne leve levels ls:: LOW T QUIC QUICK K FIX Rhants #20 Rhino Rhants #20 – Stress Stre ss for Succes Success s • Get proper sle sleep • Lose body fat • Get s so ome sunlight • Ma Main inta tain in p pro rope perr V Vit itam amin in D leve levels ls • Mai Mainta ntain in a appr ppropr opriat iate e ca calor loric ic iinta ntake ke • Mai Mainta ntain in app approp ropria riate te cho cholest lestero eroll inta intake ke • Av Avoid oid ove overco rconsu nsumpt mption ion of a alcoh lcohol ol • Ide Identi ntify fy ot other her hor hormon monal al im imbal balanc ances es a and nd ad addre dress ss them them • Stay tay s se exuall lly y ac acti tive ve • Resist Resistance ance tra training, ining, b but ut do not over trai train. n. T To oo much card cardio io especially will reduce testosterone levels but so will training too heavy hea vy,, or w with ith too m much uch volume. • If you find tthat hat tthese hese ttechni echniques ques do no nott wor work k for y you, ou, th then en consult your physician about potential horm hormone one replacement therapy. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD DIGESTION (GUT HEALTH/ACID REFLUX) Rx Pres Prescr crip ipti tion on:: • • • • Eat “The “The Vert Vertica icall Diet Diet Foods” Foods” (See (See Char Chartt Below Below)) Avoid Avoid Cauti Cautiona onary ry Foods Foods (See (See Char Chartt Belo Below) w) Use FODMAP FODMAP for substit substituti utions ons (See (See Chart Chart Below) Below) Avoid Avoid Antacid Antacids s (See (See Sect Section ion on on Stoma Stomach ch Acid) Acid) You are not what you eat, you are what you can digest dige st and and absorb absorb.. https://www.ibsdiets.org/ FODMAP Optimizing digestion is critical for health and performance. Compromised digestion can cause gas, bloating, and impair the breakdown and absorption of both macronutrients and micronutrie micron utrients nts [56-58 [56-58]. ]. I don’t eat foods I like, I eat foods that like me!! I make that decision decision an hour AFTER AFTER I eat. We suggest a wide variety of highly bioavailable, nutrientdense foods to provide you both the macronutrient and mic icrron onut utrrient ients s ne nee ede ded d to pe perrform form optimally. If you do don n’t like like so some me of the the food foods, s, then then you ca can n mak ake e su subs bsti titu tuti tion ons. s. Idea Ideall lly y the the sub ubst stit itu utio tion would provide a similar micronutrient profile so as not to create a nutrient nutri ent def defici icienc ency y When making sub substitutions, we suggest using the FODMAP menu to select foods that are less likely to create digestive disturbances. This isn’t a hard and fast rule as everyone responds di difffe fere rent ntly ly to di difffe fere rent nt food foods s bu butt it’ it’s a gu guid idel elin ine e that that coul could d he help lp. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD DIGESTION CONTINUED… CAUTION - Foods that tend to wreak hav havoc oc on my digestion are listed in “CAUTION” diagram below. PREPARATION PREPARA TION MATTERS - When reading the “CAUTION” diagram, take note that some of these foods can be a double-edged sword. They may have an abu bund ndan ance ce of mic icrron onut utri rien ents ts bu butt they they ma may y also also hav ave e an anti ti-n -nut utri rien ents ts tha that make them difficult to digest and absorb. You ca can n prep prepar are e some some foods in a manner that reduces their potential digestion problems. Initi itially, we elimi iminate the hes se foods bu butt you can slowly reintroduce them when wh en pr prep epar ared ed corr correct ectly ly.. Fo Forr exam exampl ple: e: Oatmeal - Shoul Oatmeal Should d be soaked and ferme fermented nted Bread - Sourdough bread has been fermented and is easier to digest Beans Bean s - Should be soa soaked ked and boiled unt untilil soft High Gas Vegetables Vegetables - Small amounts, cooked until soft How to Cook Oatmeal the Right Way Even wh Even when en pr prep epar ared ed corr correc ectl tly y, thes these e food food wo woul uld d be cons consid ider ered ed a horizontal foundation food used for micronutrients. Individuals that require a sig ign nifi ificant amount of carbohydrates tes would be better of using whit wh ite e ri rice ce to avoi avoid d di dige gest stio ion n prob proble lems ms.. POTENTIAL ALLERGENS: Some people may be allergic or intolerant to certain foods. Thi his s is indi indivi vidu dual alis isttic an and d do dose se de depe pend nden ent. t. Exa xamp mple les s of alle allerg rgen ens s or anti an ti-n -nut utri rien ents ts (p (phy hytic tic ac acid id,, oxal oxalat ates es,, lect lectin ins, s, en enzy zyme me inhi inhibi bito tors rs): ): • Dairy - Lacto ctose intolerance and/or casein allergy. Greek yogurt has less less la lact ctos ose e than than milk milk and ch ched edd dar ch chee eese se ha has s ev even en le less ss lact lacto ose than than Greek Gre ek yog yogurt urt.. • Eggs - Typically caused by the Avidin in egg white ites which may im imp pair di dige gest stio ion. n. Try el elim imin inat atin ing g eg egg g wh white ites s firs first. t. • Pea eanu nuts ts - El Elim imin inat ate e Pea eanu nuts ts an and d nu nutt bu butt tte ers they they are are high high in om omeg ega a6 fa fats ts an and d th they ey’r ’re e an in infe feri rior or prot protei ein n sour source ce.. • Soy - Eli limi mina nate te Soy It’s important to adequately chew your foods to reduce gas and bloat loatin ing, g, op opti tim miz ize e di dige gest stio ion n an and d nu nutr trie ient nt ab abso sorp rpti tio on. The qu qual alit ity y of the the stoo stooll can can dr dram amat atic ical ally ly impr improv ove e si simp mply ly by chew chewin ing g your your food food be bett tter er.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CAUTION (INDIVIDUALISTIC AND DOSE DEPENDENT) BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD LOW FODMAP FOOD CHART (IBSDIETS.ORG) Low FODMAP High FODMAP Vegetables and Legumes Bamboo shoots Bamboo shoots Bean sprouts Broccoli (1/2 cup) Cabbage, common and rre ed Carrots Celery (less than 5cm stalk) Chick peas peas (1/4 (1/4 cup max) Corn (1/2 cob max) Cour Co urge gete te Cucum ucumbe berr Garlic Onions Aparagus Beans e.g. black, broad, kidney, lima, s so oya Caulifower Cabbage, savoy Mange Man ge tout tout Mushrooms Peas Scallions / spring spring onions (white part) Eggplant Green Gre en beans beans Green Gre en pepper pepper Kale Letuce e.g. Buter, iceberg, iceberg, rocket Parsnip Potato Pumpkin Red pepper peppers s Scallions / spring onions onions (green part) Squash Swee Sw eett pota potato to Toma Tomato toes es Turnip Fruit Bananas, unripe Blueberries Cantaloupe Cranbe rry Apples Apricot Avocado Bananas, ripe Clementne Grapes Melons Melon s e.g. Honeydew, Honeydew, Galia Kiwifruit Lemon Orange Blackberries Grapefruit Mango Peaches Pears Plums Pineapple Raspberry Rhubarb Raisins Sultanas Watermelon Strawberry For up to date and extensive informaton go to www.IBSDiets.org BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD LOW FODMAP FOOD CHART (IBSDIETS.ORG) Meat and Substtutes Choriz Chor izo o Saus Sausag ages es Processed meat (check ingredients) Beef Chicken Lamb Por k Quorn mince Cold cuts e.g. Ham and turkey breast Breads, Cereals, Grains Grains and and Pasta Oats Barley Quinoa Bran Gluten free foods e.g. breads, pa pasta Cous co c ous Savory biscuits Gnocchi Buckwheat Granola Chips / crisps (plain) Muesli Cornfour Muffins Oatmeal (1/2 cup max) Rye Popcorn Pretzels Rice e.g. Basmata, brown, wh white Tortl To rtlla la chip chips s Semolina Spelt Wheat foods e.g. Bread, cereal, p pa asta Nuts Seeds s Nuts and Seed Almonds (max of of 15) Chestnuts Hazelnuts Macademia Macad emia nuts Peanuts Pecans Pecan s (max (max of 15) Poppy Pop py seeds seeds Pumpki Pum pkin n seeds seeds Sesame Ses ame seeds seeds Sunf Su nfow ower er se seed eds s Wal alnu nuts ts Cashews Pistachio Milk Almond milk Coconut milk Hemp milk Lactose Lacto se free milk Oat mi milk (30ml max) Rice milk (200ml (200ml max) Soya milk made made with soy protein protein Cow milk Goat milk Sheep's milk Soy milk made made with soy soy beans beans Dairy and Egg Eggs s Buter Butermilk Cream Custard Dark chocolate Eggs Milk chocolate chocolate (3 squares squares max) White chocolat chocolate e (3 squares squares max) Greek yoghurt Ice cr cre eam Sour cream Yoghurt For up to date and extensive informaton go to www.IBSDiets.org BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD LOW FODMAP FOOD CHART (IBSDIETS.ORG) Cheese Brie Camembert Cream cheese Ricota cheese Cheddar Cotage Cot age ch chee eese se Feta Mozzarella Parmesan Swiss Condiments Barbeque sauce Chutney (1 tbsp max) Garlic infused oil Golden syrup Hommus dip Jam (mixed berries) Pasta sauce (cream based) Relish Strawberry jam / jelly Mayonnaise Mustard Soy So y sa sauc uce e Tomato Tom ato sauce sauce Tzatziki dip Sweeteners Aspartame Acesulfame K Glucose Saccharine Stevia Sucralose Agave High Frucose Corn Corn Syrup (HFCS) Honey Inulin Isomalt M al t t ol Sugar / sucrose Mannitol Sorbitol Xylitol Drinks Beer (one max) Coffee, black Drinking chocolate powder Herbal tea (weak) Orange juice (125ml max) Peppermint tea Water Coconut water Apple juice Pear juice Mango juice Sodas with HFCS Fennel tea Herbal tea (strong) Wine Win e (one (one max) max) For up to date and extensive informaton go to www.IBSDiets.org BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD STOMACH ACID Rx Pres Prescr crip ipti tion on:: • • • • Elim Elimin inat ate e Anta Antaci cids ds Avoid Avoid High High Cauti Caution on Fo Foods ods ((See See Cha Chart rt Abo Above) ve) Che hew wF Foo ood d Ve Very Well ell HCL/ HCL/Pe Peps psin in w wit ith h me meal als s (As (As Ne Need eded ed)) Part of the success of the Vertical Diet is the focus on improving the amount and acidity of stomach acids to digest foods. The normal vo volu lume me of stom stomac ach h flui fluid d is 20 20–1 –100 00m mL an and d are are co comp mpri rise sed d of ga gast stri ric c juic juice es of hydr ac acid otas chlo sodi diu um ch chlo lori ride de)) sh shou ould ld and(hy redroc mochl ainhlor aoric t ic a lo low wid, p,Hp(ot 1.assi 5-sium 3.um 5 pHch ) lori [5ride 9de, ]. , and so These Thes e ga gast stri ric c ju juic ices es are are st stim imula ulate ted d by ch chem emor orece ecept ptor or reco recogn gnizi izing ng the presence of proteins and other food. If the pH of the stomach is altered, it could reduce the body’s ability ity to digest and absorb nutrient ients s and an d le lead ad to di disc scom omfo fort rt.. Ten Talk alk-- “Are you taking antacids for LOW stom antacids stomach ach Acid A couple of examples would be Pepsin and B12. Pepsin is an enzy en zym me ac acti tiv vated ated by stom stomac ach h ac acid id that that he help lps s with ith dige digest stio ion n of prot protei eins ns.. If the sto stomach is not acidic enough, this enzy zym me will not be able to function optimally reducing the body’s ability to digest and absorb proteins. The body pr pro oduces a substance known as intrins insic factor whic ich h interacts with stomach acid to activate B12 in the body. If the environment of the stomach is compromised, or the body is not able to sufficiently produce intrinsic factor, this could lead to diminished abso ab sorp rpti tion on of B1 B12. 2. Some foods will not be broken down in the stomach, but will be ferm fermen ente ted d in the the la larg rge e inte intest stin ine e inst instea ead. d. Th Thes ese e food foods s (be bean ans, s, le legu gume mes, s, etc.) are typicall lly y high in insoluble fiber and cause gas and bloating. We are not suggesting to eliminate these foods completely, but monitor intake and response to establish what your tolerable dose is and make tslittothethsee d ctoordm inuglltyipl . leYom uem aytoha bsftfiictuietent oftibe he err faodoju dsstm oren sp foieotdsacin ip als mvaeint inttoainsusu suf ib in inta take ke thro throug ugho hout ut th the e da day y. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD STOMACH ACID CONTINUED… Additionally Additional ly,, the acidic environment of the stomach will also sterilize many of the pathogens and bacteria that may be in food items. That doe do esn sn’’t me mean an that that yo you u ca can n ea eatt sp spoi oile led d food food,, it mea eans ns that that the st stom omac ach h iaf s terdr ethor sig nough edgh tocook ha ning. dlg. e small amounts of pathogens that may remain afte th orou co okin Heartburn and GERD - Chr Chris is Kresser Kresser There Ther e ar are e so som me pr pro oce cedu durres av ava ailab ilable le to ass sses ess s yo your ur st sto omach’s pH level. The Heidelberg Test is one of those options that is commonly performed. It’s not cheap, but it may provide some information about th the e en envi viro ronm nmen entt of th the e stom stomac ach h an and d if an any y inte interv rven enti tion ons s are are requ requir ired ed.. Gastroesop sophageal Reflux Disease (GERD) is a con conditi ition in which stomach acid moves into the esophagus causing discomfort. The esophagus is not designed to handle the acidic levels of the stomach acid which is why our bodies have a lower esophageal sphincter (LES). This muscle contains the stomach acid to the stomach pr prot ote ectin cting g the the eso sop phag hagus us.. If the the LE LES S is wea eake ken ned ed,, it will ill no nott be ab able le to maintain the barrier between the two and stomach acid will flow into th the e esop esopha hagu gus s ca caus usin ing g GE GERD RD.. Seve Se vera rall th thin ings gs can can in incr crea ease se risk risk of GERD GERD:: Incr crea ease sed d pr pres essu sure re on ab abdo dome men n from from be bein ing g over overwe weig ight ht or preg pregna nant nt • In • Smoking Spicy cy foo foods ds • Spi • Chocolate • Medications: Painkillers Antihistamines Sedatives Antidepressants Calcium Calc ium cha channel nnel blocke blockers rs **For more information on GERD and its treatment, read Chris Kresser’s article linked on this page. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CONSTIPATION Rx Pres Prescr crip ipti tion on:: • • • • Eat 4,700 mg of Potassium Daily (See Potassium) Stay Hydrated (Water (Water and Sodiu Sodium) m) Possibly too much Fiber and/or too much Dairy Some medications (Iron Supplements) Constipati Const ipation on has traditi traditionall onally y been defined as having three or less bowel movements per week . Reduced frequency in movements can be a signal that things are not well in your digestive tract. Not having a bowel movement in several days is something that needs attention. We have our clients track bowel movements using the Bristol Stool Form Scale [60-62]. We also have them make note of time, frequency, and level of GI discomfort. Your stool can give some good information about the currentt state of your gut Health curren Health A commonly commonly successful remedy for digestion is to consume adequate potassium and fluids. We recommend 4,700 mg of potassium from whole food sources dail daily y. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BOWEL MOVEMENTS Rx Pres Prescr crip ipti tion on:: • Use the App to Track your Stool type (automatically time and date date st stamp amped) ed) BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD PROTEIN Rx Pres Prescr crip ipti tio on: • 1g/lb. • Even Evenly ly divi divide ded d betw betwee een n dai daily ly meal meals s (3-4 (3-4+) +) • 3-5 3-5 h hou ours rs betw betwee een nm mea eals ls (Ref (Refra racto ctory ry Pe Peri riod od) Protein is critical to repair and build muscle tissue which is the engine that burns the fuel in your body. Too little protein can cause muscle loss and impaired performance. Too much protein does not furt furthe herr in incr crea ease se mus uscl cle e pr prot otei ein n sy synt nth hes esis is.. Con onsu sum min ing g too too muc uch h prot protei ein n can result in conversion to fat and decrease appetite which may be unde un desi sira rabl ble e for for pr prog ogra rams ms requ requir irin ing g incr increa ease sed d ca calo lori rie e cons consum umpt ptio ion n to ga gain in mass. The Aca The cade demy my of Nut utri riti tion on an and d Die iete teti tics cs,, Th The e Ame meri rica can n Colle ollege ge of Sports Medic icin ine e, and the Diet ietitians of Canada all agree for lean, activ ive e people who lift weights regularly, without preexisting renal or hepatic conditions, we generall lly y recommend 1.2 – 2.0g of protein per kilo ilogram o f althy bohy, dy,wsede eident ghntar t (ary wyhiad chults iss h r thrch) anh).t.he .8g/kg found to be sufficient for healt he se adult inigh resea reesearc For those who have a high body fat percentage or are eating high carbs for weight gain, we recommend 1.2 – 1.8g/kg of lea lean body mass. Research sug suggests we can optimiz ize e our pro protein intake with ith 20g – 40g 40 g of hi high gh-q -qua ualility ty,, co comp mple lete te prot protei ein n pe perr me meal al (Thi (This s am amou ount nt of prot protei ein n wi willll pro rovi vide de the the nec ece ess ssar ary y 2 – 3g of leu leuci cine ne to st stim imul ulat ate e an ana nabo boli lic c ca casc scad ade) e) [6 [63, 3, 64 64]] BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD PROTEIN CONTINUED… For this reason, we like to see a minimum of 20g protein per meal but for larger athletes and those with a significant amount of musc mu scle le ma mass ss an and d tr trai aini ning ng fr freq eque uenc ncy/ y/in inte tens nsit ity y, I ty typi pica calllly y sh shoo oott for for the the hi high gher er en end d of that that ran ange ge (2 (200-40 40g g prot protei ein n pe perr mea eal) l).. We also prefer to eat protein at least every 3-5 hours throughout the day to prevent a deficit from occurring by having avai availa labl ble e am amin ino o acid acids s ci circ rcul ulat atin ing. g. We be beliliev eve e it’s it’s ea easi sier er on dige digest stio ion n to pr prio iori riti tize ze me meal al fr freq eque uenc ncy y ov over er me meal al si size ze.. The body wants WHAT it needs WHEN it needs it. There’s no mechanism to store protein in the body. If there aren’t adequate ava vail ilab able le amin amino o ac acid ids s ci circ rcul ulat atin ing, g, the bod ody y will ill take take them them from from mu musc scle le tiss tissue ue whe hen n othe otherr rep epai airs rs or en ener erg gy de dem man ands ds are are prio priorritiz itized ed.. Sam ame e is true for gly lyco cog gen needs when at a calor lorie defic icit it.. The body will break dow own n mus uscl cle e tiss tissu ue for for en ener ergy gy (glu (gluco cone neog ogen enes esis is). ). You can get protein from anywhere so long as it satisfies the Leuc Le ucin ine e re requ quir irem emen entt an and d pr prov ovid ides es an ad adeq equa uate te do dose se.. But focusing on macro nutrients to the exclusion of mi micr cron onut utri rien entt re requ quir irem emen ents ts is sh shor ortt sig sight hted ed an and d po pote tent ntia ialllly y de detr trim iment ental al to yo your ur long long term term go goal als. s. We preferentially recommend ruminant animals as your primary protein source because of the increased levels of iron, B12 and an d Zi Zinc nc as wel elll as the the su sup per erio iorr om omeg ega a 6:3 6:3 ratio atio.. We also recommend including whole eggs and dairy as addi ad diti tio ona nall pr prot otei ein n so sour urce ces s due due to the the Vit K2, Biot iotin, in, Cho holi line ne,, Vit D an and d Calc Ca lciu ium m pr prov ovid ided ed in th thos ose e food foods. s. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD RED MEAT, SAFE? We feel feel the the ne need ed to ad addr dres ess s co conc ncer ern ns su surr rro oun undi ding ng the the sa safe fety ty of con consum sumption of red mea eatt. There is so much misinformation out in the world regar ard ding this topic so we find it important to address concerns and provid ide e evid ide ence to support our stance on prom omo oting red meat’s consum con sumpti ption on for hea health lth.. Nutrition of Red Meat Meat - Fitday Red me meat at ha has s be bee en sh show own n in man any y cl clin inic ical al tria trials ls to be ex exce cell llen entt for optimiz iziing health lth [65-68]. Much of the bad public iciity surrounding red meat comes from misunderstanding and misrepresentation of epidemiolog epide miologic ic data. Why Red Meat Won’t Won’t Kill You For exam amp ple, The China ina Study was hardly sc sciientific. The data were colle lec cted from 65 different rura ural areas of China– 65! How many standards do you expect to find on the food harvested in 65 rural communities in China? Additionally, the term “red meat” was not defi de fine ned d in ter erm ms of an anim imal al or le lean anne ness ss of po port rtio ion ns ac actu tual ally ly co cons nsum umed ed.. This Th is lack lack of de defi fini niti tive ve de desc scri ript ptio ion n is not on only ly foun found d in The Ch Chin ina a Stu Study dy,, but most all epidemiologic ica al studies because that is a variable that is not accounted for. Yet, that doesn’t stop the authors from misrep mis repres resent enting ing the their ir fin findin dings. gs. Bott Bo ttom om li line ne:: Lean red meat is one of, if not the most nutrient dense source of protein you can consume in a consistent and balanc bal anced ed die diet. t. Myths, Distortions, and Lies About Beef Another area to address here is the perceived environmental impact of animal agriculture. This is another topic that has been manipulated by activist groups to instill fear in the population. The truth is that agriculture is one giant ecosystem that depends on both plant and animal components. This agricultural ecosystem is also forced into being as efficient as possible by nature since forgeable land land is a sc scar arce ce res esou ourc rce. e. Tod oday ay,, acc ccor ordi ding ng to the the USDA-ERS Major Land Uses report and relative to 2012 only about a third ird of the land in the Unite ited States in able to grow crops. Although, there are areas where ruminant animals can graze on land that will not support crop growth, thus in incr crea easi sing ng th the e effi effici cien ency cy of ou ourr food food supp supply ly sy syst stem em.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD RED MEAT, SAFE? CONTINUED… Greenhouse gas emissions always seems to come up in these conv conver ersa sati tion ons s as we wellll.. Th The e infa infamo mous us “c “cow ow fart farts” s” an and d me meth than ane e em emis issi sion ons. s. Let’s be clear, the emissions coming from cows are from burps which dx etvre opelyfrloom thm em crdew iru cm uay d. hTahveese alar rer me ad lsia o e elm w com co pare toinwghatthe yo he hea aerm disosniopnospu pula outlets. The Truth about RedMeat: By ChrisKresser This is evidenced by the 1990 – 2016 EPA Inventory of U.S. Greenho hou use Gas Emissions and Sinks report. The report ort showed that the total direct emissions from beef cattle accounted for 2.03% of gr gree eenh nhou ouse se ga gas s em emis issi sion ons. s. To pu putt this this into into pe pers rspe pect ctiv ive, e, tran transp spor orta tati tion on ac acco coun unte ted d for for 27 27.4 .4% % an and d elec electr tric icity ity acco accoun unte ted d for for 27 27.8 .8%. %. Something else to take into conside ideration ion is that sinc ince cattle are ru rumi mina nant nt an anim imal als, s, th thei eirr ab abililit ity y to up up-c -cyc ycle le prot protei ein n is ex extr trem emel ely y high high.. Wh What at this means is that they can eat items that are not edible to humans and Nina T Teicho eicholz lz – Red Meat and Heal Health th as assi sim mil ilat ate e them them into into hi high gh--qu qual alit ity y, high highly ly bio bioav avai aila labl ble e prot prote ein to hu hum man ans s when we consume the cattle’s tissue sues. Think ab abo out it. it. How often do you or your friends eat the cob that your corn cam came on on? ? We don’t recommend this either. Why? Because your body won’t be able to dige igest it. it. But a co cow w can eat the whole thin ing g, digest it very well, and then when yo you u consume your steak or burger you are ab able le to receiv ive e a high am amo ount of protein pe perr calorie. This ratio is much more efficient than the low-quality, low bioavaila lab ble plant protei ein ns. For exam amp ple, a 3 oz serving of lean beef will provide about 25 grams of high-quality protein. In order to receive 25 gram ams s of pr pro otein from quinoa, you would have to consume about 3 cups worth at over 650 calories – and your body would not be able to absorb nearly as much of the plant protein because our bodies do not digest cell cellulo ulose se (p (pla lant nt cell cell wa wallll). ). Red meat is very safe for health and necessary for all agricultural success. The Pure Study: RED RE D MEA MEAT FAT CONT CONTEN ENT T Individuals who prefer leaner cuts of red meat as their primary protein source can use grass-fed bison, top sirloin, deer, and leaner gr gro oun und d be beef ef an and d minc mince e (9 (97/ 7/3) 3).. Le Lean an red red me mea ats are are ju just st as nu nutr trie ien nt de dens nse e with with ge gene nero rous us am amou ount nts s of Ir Iron on,, B1 B12, 2, Zinc Zinc,, sele seleni nium um an and d mo more re.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD GRASS FED VS GRAIN FED (CAFO) These terms are very misleading and are basically marketing labels. All cattle are fed grass for the majority of their lives. The more accurate terms wo would uld be “Grass Finished” and “G “Grain rain Finished”. The reason that those term terms s are more appropriate is that ev every ery single cow is fed grass the majority of their lives. D Depending epending on how the product will be marketed after slaughter is w where here these terms come from. For For the llast ast 4- 6 mont months hs of their llife, ife, b beef eef catt cattle le wi willll eithe eitherr be “finished” on grass or grain fe feed. ed. Both techniques involve a combination of nutrients and forage. Additionally, depending on the region the cattle are produced, Additionally, the grass that they are finished with may be very similar to grain items that are used in the conventional grain finished animals. Therefore, you may not be able to see or taste a difference and the nutrient profile is not significantly d different ifferent between the two methods. Eat the kind that that you like as there may not be any advantage, nutrient wise, wise, to spending the additional money on the premium item. Grass finished beef may potentially have more CLA, a better fatty acid profile (Omeg (Omega a 6:3) than grain finished and mo more re omega 3’s depending on the animal. Although, neither one has much Omega 3’ 3’s s so Beef is NOT the source you would use get them (Fatty fish and Cod Liver oil oil are far superior options for Omega 3’ 3’s). s). For Example: Omega 3 Omega 3’s ’s Gra Grass ss ffed ed b beef eef - 3.5 3.5oz oz = 100 100g g Wil Wild ds salm almon on 3.5oz = 2,600g Having said that, they’re both preferable to chicken so if it’s a cost or availability issue grain finished is fine. Not all meat is the same however. however. The US USDA DA grades meat to identify premium products. Costco uses a USDA Choice or better system for their meats and meats from quality butchers are sometimes better tasting especially when reheated. Besides, if none of that is convincing then consider this: “Have you ever seen a big chicken”? BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD ORGANIC VS CONVENTIONAL Healthcare Triage YouTube - No advantage: IS ORGANIC SAFER OR HEALTHIER? @FoodScienceBabe @FoodScience Babe Click here to read more A landmark study published in 2012 in the Annals of Internal Medicine by researchers at Stanford University’s Center for Health Pol olic icy y ag agg gre reg gated ated an and d an anal alyz yzed ed da data ta from from 23 237 7 st stud udie ies s be betw twee een n 19 1996 96-2009 to determine whether organic foods are safer or healthier than non-organic non-o rganic foods. The hey y co conc nclu lude ded d that that frui fruits ts and veg eget etab able les s that that met the the cr crit iter eria ia for for “or orga gani nic” c” were on av ave erage rage no mo morre nutri utriti tiou ous s than than thei theirr far far ch chea eape perr conventional counterparts, nor were those foods less likely to be contam con tamina inated ted by pat pathog hogeni enic c bac bacter teria. ia. IS ORGA ORGANI NIC C MORE MORE SUST SUSTAI AINA NABL BLE? E? “To have raised all U.S. crops as organic in 2014 would have required farming of 109 million more acres of land. That is an area equ eq uiv ival alen entt to al alll the the pa park rkla land nd an and d wildl ildlan and d area areas s in the the low lower 48 st stat ates es,, or 1.8 times as much as all the urban land in the nation.” He co conc nclu lude ded: d: “Sin “Since ce the the su supp pply ly of prim prime e farm farmla land nd is fini finite te,, an and d water ater is in s oret esup su acrere sntliksecaC sou ceic icipielanncdy aiscreasn, ishsue su vepnply at itnheplcur cu lealoiffoornrgiaa,nirceso (1u .5rce m-ill ilulisoen-ecfrfo 3.6 millio ion n including pasture and rangeland).” Given these find inding ings, how cou could anyone think organic agriculture is “sustainable,” another buzzw bu zzwor ord d favo favore red d by or orga gani nic c ad advo voca cate tes? s? BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD GMO’S STILL THINK GMOS ARE BAD FOR YOU? A meta-analysis by Pellegrino et al. (2018) looked at 6,006 stud studie ies s an and d foun found d th that at ge gene neti tica calllly y mo modi difi fied ed (G (GM) M) food foods s cont contai aine ned d fewe fewerr toxi toxins ns su such ch as myco mycoto tox xin ins, s, fum fumon onis isin in and thri thrico cote tece cens ns… … wh whil ile e ha hav ving ing greate gre aterr gra grain in qua quality lity.. A meta-analysis of 147 studies by Klumper et al. (2014) found that GM-foods contained 37% fewer pesticides while being able to in incr crea ease se yi yiel eld d an and d fa farm rmer er prof profit. it. Wi Winn-wi winn-wi win n situa situatio tion n righ rightt ther there. e. Dr. Layne Norton A comprehensive review by Domingo (2016) found no evidence th that at GM GM-f -foo oods ds ar are e ha harm rmfu full to hu huma man n he heal alth th.. A systematic review by Snell et al. (2014) looked at 24 long-term animal studies and found that GM-foods are equally as safe as their non-GM non-G M counte counterpart rparts. s. The evid evide ence shows that GMO foo foods are not harmful to hum uma an heal he alth th an and d ma may y he help lp us feed feed pe peop ople le mo more re effe effect ctiv ivel ely y. REFERENCES: Domingo, J. (2016). Safety assessment of gm plants: An updated review of the scientific literatu literature. re. Food and Chemical Toxicology oxicology,, 95, 1218. Klümper et al. (2014). A meta-analysis of the impacts of genetically modifi mod ified ed cro crops. ps. Plo Plos s One One,, 9(1 9(11). 1). Pellegrino et al. (2018). Impact of genetically engineered maize on agronomic, environmental and toxicological traits: A meta-analysis of 21 years of field data. Scientific Scientific Repo Reports, rts, 8(1), 31 3113-31 13-3113. 13. Snell et al. (2012). Assessment of the health impact of gm plant diets in long-term and multigenerational animal feeding trials: A literature review.. Food and C review Chemical hemical T Toxicology oxicology,, 50(3-4), 1 1134-1 134-1148 148 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CHICKEN VS TURKEY Why little to no commercial chicken or ground turkey? Lean red meat is a better source of micronutrients, particularly Iron, Crea Creati tine ne,, Zi Zinc nc,, an and d B Vit itam amin ins. s. Pas astu ture re fed fed ch chic icke ken ns and the heir ir eg eggs gs ha have ve mu much ch less less po poly ly-f -fat ats s but pasture fed is rare. Organic and/o d/or Cage Free are NOT the sa sam me as Pa Past stur ure e fe fed. d. Chicken and turkey are alive for a few months and eat pr prim imar arilily y so soy y. Th The e me meat at ca can n be high high in po poly lyun unsa satu tura rate ted d fats fats.. Commercial fed cows are still weaned on mother’s r’s milk and finishe shed on corn. They’r ey’re e aliv ive e much lon longer, eating much more ore, and compiling more nutrient density in their meat. They are ruminant anim an imal als s an and d ha hav ve 4 stom stomac achs hs to han andl dle e the the ve vege geta tabl ble e diges igesti tion on an and d take care of most of the methane production ion so you don’t have to!! Bes esid ides es,, ha have ve yo you u ev ever er se seen en a big big ch chic icke ken? n? BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CHICKEN STOCK/BONE BROTH Chicke Chic ken n stoc stock, k, ch chic icke ken n brot broth, h, be beef ef brot broth h an and d bo bone ne brot broth h aren aren’t ’t te terr rrib ibly ly we wellll de defi fine ned d term terms s an and d are are ofte often n us used ed inte interc rcha hang ngea eabl bly y. The health benefits from stock or broth come from boiled bones (co bon coll llag age en pr prot otei ein) n),, an and d in part artic icul ular ar the join joints ts.. Some st sto ock and br brot oth h ar are e just just ve vege gettab able les s and and flav lavorin oring g suc uch h as bo bou uillo illon n cu cube bes, s, ga garrlic, lic, and an d me mea at fla flavo vorr. So Som me bee eeff brot broth h that that do does es inc inclu lude de boile oiled d bo bon nes may be just the long bones, not the joints and therefore contain very little collagen. Broth is Beautiful – Westo We ston n A Price For this reason we prefer a chicken or beef broth that specifically includes boiled bones. One way to determine if there’s adequate collagen is to look at the protein content. Generally sp spea eaki king ng,, th the e hi high gher er th the e pr prot otei ein n cont conten entt the the mo more re coll collag agen en.. Stock and/or broth provides a huge benefit for digestion and gut health. We include it in our diet for that reason as well as many ot othe herr he help lpfu full be bene nefi fits ts.. [1 [174 74]] Not all sto stock and broth are the same. We try to avoid ones that have th have thes ese e in ingr gred edie ient nts: s: Ray Peat - Gelatin, stress, longevity • Cor Corn n Sta Starch rch • Garlic • Boui Bouillon llon Cub Cubes es • Sugar • Ca Cano nola la oi oill • Ch Chic icke ken n fl flav avor or (a (as s a prim primar ary y ingr ingred edie ient nt be befo fore re brot broth h or st stoc ock) k) We like the Kirkland Organic Chicken Stock. It’s affordable and readily available. If you’re unable to find a quality chicken stock or if it’s to expensive in your area you can boil your own chicken stock/ sto ck/br brot oth h (see (see ar arti ticle cle or reci recipe pe un unde derr Vertic ertical al Diet Diet Re Recip cipes) es).. You can drink a hot cup of Chicken Stock when you wake up in the morning. It can be very soothing to your stomach whereas too much water first thing in the morning can irritate your stomach. We add it to our signature meal, the Monster Mash, which makes it taste great and easy to digest. We also cook our spinach and peppers in bone bo ne br brot oth/ h/chi chick cken en stock stock alo along ng with with gh ghee ee or be beef ef tall tallow ow.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD RED MEAT RESOURCES Nina Teicholz eicholz “The e Big Fat Fat Surpri SurStreet prise” se” Journal, (Named Forbes, Book” byThe • A uthEconomist, or of “Th 2014’s “Best The The Wall The Atlantic, Independent., The New Yorker, and The Los Angeles Times among others) • Executive Executive Directo Directorr of The Nutrition Nutrition Coaliti Coalition on (A group devote devoted d to evidence-based nutrition policy) • Investigat Investigative ive Science Science Journalist Journalist with MD from Oxford University University Weston A. Price, DDS • • • Denti Dentist st who who foun founded ded the Nation National al D Dent ental al Associ Associati ation on Author of “Nutrition and Physical Degeneration” He conclu concluded ded that that West Western ern meth methods ods of of commerc commercial ially ly prepa preparin ring g and storing foods stripped away vitamins and minerals necessary to prevent these diseases. Mary G. Enig, PhD • • • • • Bioche Biochemis mistt and Nutr Nutritio itionis nistt who was was at the the Forefro Forefront nt of Rese Researc arch h on Healthy Fats. Early Early Rese Resear arch cher er of Tr Tran ans s Fatt Fatty y Acids Acids Studie Studied d the the role role Satu Saturat rated ed Fats Fats Play Play in Diet Diet and and Healt Health h Co-Wrote “Eat Fat, Lose Fat” with Sally Fallon which promotes promotes “good” fats. Co-Fou Co-Founde nded d the West Weston on A. Pri Price ce Found Foundati ation on w with ith Sally Sally Fallo Fallon n as well Sally Fallon, PhD • Nutr Nutrit itio ioni nist st and and Rese Resear arch cher er • Early Early Re Rese sear arch cher er of Tr Tran ans s Fatt Fatty y Acid Acids s • Expert Expert on the the Subjec Subjectt of of Lipid Lipids s and and Human Human Nutrit Nutrition ion • Co-Wr Co-Wrote ote ““The The Oilin Oiling g of Americ America” a” with with Mary Mary Enig Enig about about How How the the Vegetable Veg etable Oil Industry Demonized Nutritious Animal Fats and Destroyed the American Food Supply BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD RED MEAT RESOURCES Dr. Salim Yusuf, Cardiologist • • • • • Seni Senior or Inv Inves esti tiga gato torr for for “The “The PURE PURE Stu Study dy”” Renown Renowned ed Card Cardiol iologi ogist st an and d Epidem Epidemiol iolog ogist ist whos whose e work work for 35+ 35+ years has substantially influenced prevention and treatment of cardiovascular disease. The Lead Leading ing North North America American n Clini Clinical cal Tr Trial ialist ist in in his fiel field. d. Publis Published hed more more than than 800 800 article articles s and refe referee reed d journa journals, ls, and and rose rose to the second most cited researcher in the world in 2011 Pure Pure Stu Study dy You ouT Tube ube Vid Video eo:: www.youtube.com/watch?v=R .youtube.com/watch?v=RwGteseHyas&feature=youtu.b wGteseHyas&feature=youtu.be e www Maryanne Demasi, PhD • • • • • Invest Investiga igativ tive e Journ Journali alist st with with a PhD PhD in Rheuma Rheumatol tolog ogy y Her resea research rch focus focused ed on the the patholo pathology gy of Rh Rheum eumato atoid id Arthri Arthritis tis and and Potential therapies. See See her her Web ebsi site te to Lear Learn nM Mor ore: e: https://maryannedemasi.com/ Soci Social al Med Media ia:: @mar @marya yann nned edem emas asii Who really really influences influences nutrition nutrition policy policy in Australia Australia YouTube ouTube Video: Video: https://www ps://www.youtube.com/watch?v=W .youtube.com/watch?v=Wj9_zEXOrDw&feature=youtu. j9_zEXOrDw&feature=youtu. be Peter Attia, MD • • • • • Known Known for for his his Medica Medicall Pract Practice ices s that that Focu Focus s on the the Scie Science nce of Longevity Tr Train ained ed 5 years years in in Genera Generall Surger Surgery y and 2 Year Years s as a Su Surgi rgical cal Oncology Fellow. His resea research rch focu focused sed on on immune immune-ba -based sed ther therapi apies es fo forr melanom melanoma a while he worked at the National Cancer Institute. See See his his Web ebsi site te to Lear Learn nM Mor ore: e: https://peterattiamd.com/ Is Red Meat Killing Us? Article: https://peterattiamd.com/is-redmeat-killing-us/ BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD FATS Rx Pres Prescr crip ipti tion on:: • • • 0.3 g/lb.. Fa Fats ts are in bee eef, f, eg eggs gs,, d dai airy ry,, Sa Salmon lmon Salmon 2x/ x/w week for Om Ome ega 3’s Fats are necessary for maintaining good health and hormonal balance. Consuming fats may help you lose fat. We recommend using some cholesterol- based fat from an aniimal proteins ins in your diet instead of the typical cal egg whites or tilap lapia. That doesn’t mean that you can’t enjoy so som me eg egg g whi hite tes s or tila tilapi pia, a, bu butt we feel feel the the nutri utrien entt prof profil ile e is mo more re op opti tima mall in chol choles este tero roll-ba base sed d fat fat cont contai aini ning ng an anim imal al prod produc ucts. ts. Always keep at least 1 yolk in with eggs/egg white meals for th the e ne nece cess ssar ary y comp complilime ment ntar ary y nu nutr trie ient nts s  .. We prefer obtaining fat from the natural fat found in animal pr prot otei eins ns such such as re red d me meat at,, da dair iry y, an and d eg eggs gs.. Bu Butt tter er prov provid ides es an exce excellllen entt sou source of Vita itamin A and the cho chole les sterol from the anima imal prod roducts may help he lp no norm rmal alizi izing ng ste stero roid idal al ho horm rmon ones es.. The Am The Amer eric ican an He Hear artt As Asso soci ciat atio ion n reco recomm mmen ends ds ke keep epin ing g sa satu tura rate ted d fat intake to less than 10% of total daily calories. We strive to achieve this number in our menus by adding variety to the cuts of red meats we include in the diet. Bison and beef offer fatty acid profiles that support this this app approa roach. ch. In fact, the fatty acid profile of 3 oz of lean beef provides over 50% mon onou ouns nsat atur urat ated ed fatt fatty y aci cids ds with ith an anot othe herr 5% of po poly lyun unsa satu tura rate ted d fatty acids [USDA, ARS, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28. Version Current: September 2015]. That means that the majority of fat in lean beef be ef is un unsa satu tura rate ted d fa fat. t. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD PROCESSED VEGETABLE OIL We are not fans of processed vegetable oils (canola, corn, soybean oils) or peanut oils. Most of them are high in Omega 6 fatty acids and reach smoke p point oint early when used for cooking. Processed Veg Vegetabl etables es oils are pois poison on Our society has witnessed a per-capita increase i ncrease in soybean oil consumption of >1000-fold between 1909–1999 . This phenomenon has led to a substantial increase in linoleic acid consumption (LA; Ω-6), but the same increase was not seen in alpha linolenic acid (ALA; Ω-3) creating an imbalance in the consumption ratio . Between 1 1909 909 – 1999 the LA:ALA ratio went from 6.4 to 10.0 . Why does this matter? Researchers have attributed this imbalance of intake to the decrease in Ω-3 EPA and DHA status in human tissues over the 20 th century . We prefer to use Omega Eggs and a couple servings of salmon Ray Peat – Ve Vegeta getable ble oils effects on on the body weeklyisfor Omega 3’s. Using a supplement to increase Om Omega ega intake secondary to food and should not exceed 2g/day 2g/day. . If you3 don’t like salmon then we recommend Cod Liver Oil or Krill Oil capsules for Omega 3’s as well as Vitamin A. Use Butter or Ghee if calories allow in your diet when needed for for grea greasin sing gap pan an o orr dr dres essin sing g ve vege geta tabl bles es.. Gr Gras ass s fed fed bu butt tter er ma may y be used if preferred, but is not ne necess cessary ary.. Costco has a Kerrygold brand. Beef Tal Tallo low w is another healthy option for cooking food. Cold pressed oils like ““Extra Extra Vi Virgi rgin n Olive oil”, avoca avocado do oil or coco coconut nut oil is fin fine e but there should be plenty of fats in your whole food lean protein sources such as top sirloi sirloin n steak steak,, egg eggs s and salmo salmon. n. Mary Mar y Enig Enig – Oil Oilingof ingof America Products labeled simply “olive oil” can be up to 50% canola oil. Most restaurants cook EVER EVERYTHI YTHING NG in cheap hexane processed vege vegeta tabl ble e oi oils ls such such as cano canola la,, corn corn an and d so soy y oil oil incl includ udin ing g pa panc ncak akes, es, eggs, meats, soups, everything! It’s also in the ingredients of almost every proces processed, sed, bagge bagged d or b boxed oxed food. Rhino Rhin o Rhant Rhant #16 – The REAL poison that’s killing us It should also be mentioned mentioned that coc coconut onut oil is no magica magicall substance that will will perform unspoken wizardry to hea heall ailments. Coconut Cocon ut oil can b be e used in a health healthy y diet; howe howeve verr, it contai contains ns a higher level of saturated fat than conventional but butter ter.. W We e are not saying to avoid it, but we pre prefer fer to u use se butt butter er or be beef ef tall tallow ow in o our ur cooking. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CHOLESTEROL, SAFE? In ad addi diti tion on to the the re red d mea eatt fear fear mo mong nger erin ing, g, ch chol oles este tero roll ha has s rece receiv ived ed a lot of attention over the years in terms of relation to risk of chronic di disea seases ses suc such h as card cardio iova vasc scul ular ar dis disea ease se.. RHINO RH RHANT ANT #9 – Is your healthy diet stunting your kids growth? Many of the recen cent research studies have concluded that the dietary re rest stri rict ctio ions ns pl plac aced ed on ch chol oles este tero roll are are no nott st stro rong ngly ly su supp ppor orte ted d by the the da data ta [69-73]. The weakness of the data is so profound that the U.S. Depar epartm tme ent of Hea ealt lth h an and d Hum uman an Se Serv rvic ices es (H (HH HS) and U.S. .S. Dep epa artm rtmen entt of Agriculture (USDA) have removed concern for dietary cholesterol “because use availa available ble evi eviden dence ce from the Dietary Guidelines stating “beca shows no appreciable relationship between consumption of dietary Study Questions Fat and heartt Disease Lin hear Link k cholesterol and serum cholesterol.”. The dietary guidelines are reevaluated every 5 years with the latest gov/dietaryguidelines/). ). publ pu blic icat atio ion n be bein ing g 20 2015 15 (https://health.gov/dietaryguidelines/ The Truth Truth About Saturated Fat BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CARBOHYDRATES Rx Pres Prescr crip ipti tion on:: • St Star artt w wit ith h Da Dailily y Pota Potato to an and d Fru Fruit it • Ad Add dW Whi hite te Rice Rice for for rrem emai aind nder er of ca carb rbs s We adjust carb intake for strict weight loss programs and we incl includ ude e lo lots ts of ca carrbs for for weigh eightt ga gain in prog progrram ams. s. Maintenance programs, body composition changes, and performance- based programs all use carbs to fuel workout and to protect muscle tissue from being used as energy. Fat burns at a car carbohydrate fla lam me so if there is not enough carbohydrate in the diet, the the bo body dy may no nott be ab able le to op opti tim miz ize e fat fat me meta tab bolis olism. m. When carb intake is low, we recommend keeping a small amount of fruit) in the diet to stimulate the liver and thyr yro oid function so the metabolism doesn’t slow down. We also time carbs to prioritize pr pre, e, in intr tra, a, an and d po post st wo work rkou outt wh when en rest restri rict ctin ing g [40, [40, 82 82-9 -97] 7].. When foll llo owing a low carb intake, it is important to understan and d that glycogen stores will be low and sodium and hydration could be af affe fect cted ed.. Fo Forr ev ever ery y mol olec ecul ule e of gluc glucos ose e ther there e are are 3 molec olecul ule es of water ater as asso soci ciat ated ed wit ith h the the mo move veme ment nt of that that gluc gluco ose se.. Th That at mea eans ns tha that when you deplete glucose (glycogen) from your cells you are also losing flu luid id.. Additionall lly y, this could lead to flushing of sodium from the the body as we wellll an and d ef effe fect ct pe perf rfor orma manc nce. e. The take away from this is to be sure to drink plenty of water in between meals and salt your meals to replenish water and electrolytes. When carb intake is high in order to gain mass and strength, we recommend carbs that are easy to digest such as white ri rice ce and and so some me frui fruits ts su such ch as oran orange ges s an and d/or /or orang range e juic juice. e. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD WHITE RICE After utilizing fruit for its health impact and metabolism boosting effects and a potato for its micronutrients and prebiotic benefit, we recommend white rice as the primary driver of carbs to Why I eat White Rice instead of Brown fuel and recover from workouts. We choose white rice because it’s easy to digest when compared to large quantities of other carb sources that have satiating ing effects such as wheat, pasta, oatmeal, brown bro wn rice rice,, veg vegeta etable bles. s. When your cool rice and potatoes in a refrigerator overnight, they create resistant starches. When you reheat them, em, they yield fewer ca callorie ies s and are more dif ifffic icu ult to digest. This isn’t necessarily a problem for those trying to lose weight but for those trying to gain weight, it’s optimal to eat freshly cooked rice. We man anag age e thes these e tw two o way ays: s: 1. We have a delay timer on our rice cookers so there is always fre fresh ri rice ce re read ady y when ne need eded ed.. 2. We use a thermos or two to put a fresh hot monster mash in which keeps it hot for up to 8 hours. Amazon sells a wide mout mo uth h th that at’s ’s 24 24oz oz.. If you have to freeze meal eals with rice in them to eat la latter, that’s fi fine ne,, ju just st be awar aware e of th the e di diff ffer eren ence ce.. As hot, wet rice cools down, it’s an ideal environment for bacteria. If you put a hot meal in Tupperware and eat it lukewarm or even cold many hours later, the bacteria may ca caus use e fo food od pois poison onin ing, g, st stom omac ach h di disc scom omfo forrt, and/ and/or or di diar arrh rhea ea.. It’s best to keep it hot using a thermos or cool it down quickly and heat it up later in a microwave. Following food safety protocols is essential. If you’re sick, your training and progress will suffer. We also use smaller amounts of carbs that contribute to the micronutrient profile such as sweet potato and low gas vegetables like spinach, red peppe perrs, and carrots that minimi imize bloating rather th than an hi high gh ga gas s ca carb rbs s an and d un unco cook oked ed indi indige gest stib ible le fibe fibers rs.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD WHITE RICE CONTINUED… We’re not fans of flour or wheat products like bread or pasta either but total calories are more important than demonizing particular foods when it comes to weight loss. When it comes to attempting to gain weight, wheat and wheat products in any significant quantity can be difficult to digest and prevent you from being able to eat enough food and efficiently digesting it which will impede progress. If eating bread is your only option, then using a fermented bread such as sourdough bread may be easier on digestion Potatoes are an excellent so sou urce of potassi siu um. Most peo eop ple think of bananas when they think of potassium, but there are low FODMAP vegetables, such as potatoes and squash, that contain more potassium per serving than bananas. Including a serving of potatoes or squ squash daily can help increase potassium ium int intake to the 4700 47 00 mg re reco comm mmen ende ded. d. Some people have a diffic icu ult time digesting ing the phytic acid cid in br brow own n ri rice ce an and d the the lect lectin ins s in legu legum mes (bea (beans ns)) wh whic ich h ca caus uses es blo bloatin ating g so monitor how you respond to those carbs during your diet. Nega Ne gati tive ve ex expe peri rien ence ces s ar are e ty typic pical ally ly do dose se de depe pend nden entt BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD FRUIT/FRUCTOSE FRUIT/FRUCTOSE FOR WEIGHT LOSS? Peat - Fruct Ray Peat Fructoseand oseand metaboli meta bolism sm 1 Frui Fruitt is GREAT fo forr we weig ight ht loss loss.. It po pow werfu erfulllly y st stim imul ulat ates es the the liver, improves thyroid functio ion n, contains enzymes to aid in digestion and absorption of nutrients from other food, and raises metabolism (incre (in crease ases s bod body y tem temper peratu ature! re!)) [98 . ]. Fr Frui uitt is al also so HEALTHY!!! Sci cie enc nce e sug ugge gest sts, s, the more ore fru fruit the the better for health and weight loss (Caveat: It’s primarily a calorie equation so it is important to account for this in total caloric intake to maint ma intai ain n ba bala lanc nce) e)  .. (s (see ee Nu Nutr trit ition ion Fa Fact cts s Vide Video) o) Nutritio Nutr ition n Facts - frui fruitt and weight wei ght los loss s Pure Pu re Study It ha has s be been en su sugg gges este ted d that that plan plantt fibe fiberr an and d ph phyt ytoc oche hemi mica cals ls ma may y be responsible for the anti-obesity effects of fruit, but cereals are also rich in phytochemicals and fiber yet they have no remarkable anti-obesit antiobesity y ef effect fects s  .. The PURE Study which was conducted by a large team of re rese sear arch cher ers s in incl clud udin ing g the the Pr Pres esid iden entt of the the World orld He Hear artt Fo Foun unda dati tion on)) on 200,000 participants in 200 countries for 14 years found fruit to be “protective” of cardiovascular disease and decreased all- cause mort mo rtal alit ity y [101 [101-1 -104 04]. ]. (S (See ee Pu Pure re Stud Study y Vide Video) o) Fructose and dextrose when taken together during or after trai traini ning ng crea create te an ac acce cele lera rate ted d up upta take ke an and d incr increa ease sed d glyc glycog ogen en sto stora rage ge effect [40, 83-85, 87, 88, 90, 91, 94, 96]. (See The Role of Fructose & Sports Spo rts Dri Drinks nks Art Article icle)) The Role of Fructose and Sports Drinks Ray Peat Peat - Fru Fructo ctose2 se2 When it comes to individual food choices, we follow a “Good, Bette tter, Be Best st”” ap appr proa oach ch.. Ev Ever eryo yone ne wi willll ha have ve a dif differe ferent nt expe experi rien ence ce an and d appetite for food selections so we encourage a variety of choices to mai ain nta tain in co com mpl plia ianc nce e. Wi Witth that that be bein ing g said aid, we ha have ve our list of foo foods that we recommend for performance based on the most current research. If you do not like these foods, or they do not agree with your stomach, you can make substitutions. The healthiest nutrition program is the one that is appropriate for you and that you will follow. We incl inclu ude frui fruitt in the the Vertical diet diet for for thes these e reas reaso ons ns.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD FRUCTOSE CONTINUED… Examine.com - Kam Kamal al P Pate atel: l: Fructose vs. Glucose vs HFCS “Contrary to findings from rodent studies, this research shows no diff ifferentia iall effects cts of short-term consumption of large amounts of fructose, HFCS, or gluc lucose from sugar-sw swe eetened beve everages on lo loww-gr grad ade e chro chroni nic c syst system emic ic infl inflam amma mati tion on or inte intest stin inal al pe perm rmea eabil bilit ity y in norma rmal-weight to obese adults lts. Longer-term st stu udies ies suggest that high intakes of fructose can still be harmful if they are paired with exc xces ess s ca calo lori rie e inta intake ke and vi visc scer eral al fat fat accu accumu mula lati tion on.” .” (s (see ee Fr Fruc ucto tose se vs Gl Gluc ucos ose e Ar Arti ticle cle)) Alan Aragon- Bitter Truth about Fructose Alarmism - Alan Aragon The effects of fructose on hypo caloric diet. (Hint; There is none) “Currently in the literature is a liberal camp reporting that fructose intakes up to 90 grams ams per day have a beneficial effect on HbA(1c), and an d no si sign gnif ific ican antt ef effe fect cts s are are se seen en for for fast fastin ing g tria triacy cylg lgly lyce cero roll or bo body dy weight with intakes up to 100 grams per day in adults  https://www.ncbi.nlm.nih.gov/m/pubmed/18996880/. pubmed/18996880/.”” (see Alan Aragon Article) “Our data demonstrate that equally hypocaloric diets provoked similar weight changes regardless of type or amount of sugar con consum sumed. This fin ind ding ing is not surprising ing since our resea searc rch h group and others have previously shown the metabolic equivalency of 31,,32] 32]. Strengths ths of the current study are that it suc sucrose and HFC FCS S [31 is a double blind, randomized, prospective study with a relatively large sample size which explores normal population consumed levels of fructose as delivered through normally-consumed swee sw eete tene ners rs,, sucr sucros ose e an and d HF HFCS CS.” .” “These data provide further support to the concept that overall ca calo lori ric c co cons nsum umpt ptio ion n rath rather er than than on one e pa part rtic icul ular ar comp compon onen entt of the the diet diet is most important for achieving weight loss.” (see The Effects of Fructose Fruct ose Artic Article) le) BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SUGGESTED FRUIT Fruits Fruit s that we sugg suggest est are: • Oranges • Mandarins • Lemons • Limes • Blueberries • Strawberrie ies s • Honeydew • Cantaloupe • Kiwi • Pineapple We su sugg gges estt or oran ange ges s for for weigh eightt-lo loss ss an and d pu pulp lp-f -fre ree e oran orange ge juic juice e for for weig igh ht gain gain.. Bo Both th sti stimu mula late te metab etabo olism lism.. Or Ora ang nge es ha have ve so som me fib ibe er whic wh ich h ma may y re redu duce ce hu hung nger er,, bu butt oran orange ge juic juice e ma may y he help lp incr increa ease se ap appe peti tite te for for thos those e that that nee eed d to ea eatt mo more re to ga gain in si size ze an and d st stre reng ngth th [105 . ]. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD VEGETABLES Vegetables can be a double edge sword. Many vegetables ar are e high igh FO FOD DMAP food foods s that that are are indi indige gest stib ible le an and d ca can n ca caus use e ga gas s an and d bl bloa oatt you. you. Our goal is to eat the vegetables (or any food for that matter) which provide us the biggest benefits while minimizing the drawbacks. Our recommendations would include low FODMAP vege vegeta tabl bles es such such as as:: • Carrots • Potatoes • Sw Swee eett Po Pota tato toes es (1/2 (1/2 cup) cup) • Bel Belll Pep Pepper pers s • Squash • Eggplant • Celery • Cucumber • Tomatoes • Spi Spinac nach h (Co (Cooke oked) d) We rec ecom omme mend nd yo you u eat sm sma all se serv rvin ing gs of co cook oked ed ve vege geta tab ble les s in your diet that don't bloat you. Most vegetables should be eaten co cook oked ed to op opti timi mize ze nu nutr trie ient nt ab abso sorp rpti tion on (eat (eat carr carrot ots s raw) raw).. Trhyeyto sshhouutltdle ath lseo fb ha icrhrots is necess cessa a ae t-scoolunbsluemneudtriw enitths aintfoatthseoucreclels.wC should be eaten raw. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD VEGETARIAN/VEGAN We’re often asked if a Vegetarian or Vegan can use The Vertic ica al Diet. Yes, we have many Vegetarians and Vegans as cli lie ents and an d us user ers s of Th The e Vertic rtical al Diet iet usin using g the their pref prefer erre red d food food ch cho oic ices es as substitutions. The fundamentals of the diet are important for everyone. Thin Th ings gs lilike ke op opti timi mizi zing ng sl slee eep, p, hy hydr drat atio ion n an and d dige digest stio ion, n, ge gett ttin ing g ad adeq equa uate te macronutrients and micronutrients, and regular exercise and resistance resist ance traini training. ng. We have attached an excellent article written by Artin Ente En teza zarj rjou ou pu publ blis ishe hed d in Gr Gre eg Nuck ckol ols s MAS ASS S Re Rese sea arc rch h Rev evie iew w on the the StrongerbyScience.com we webs bsit ite e de deta taili iling ng so some me reco recomm mmen enda dati tion ons s for for Veg eget etar aria ians ns an and d Veg egan ans. s. He Here re are are some some spec specif ific ics s for for ea each ch diet diet choi choice ce:: VEGETARIANS: PROTEIN: If Lacto-Ovo, then obtain the bulk of your daily protein from Dairy (cheese, milk, yogurt) and Eggs applying the same principles for optimal protein intake (1g/lb., evenly divided into i nto 3-5 evenly spaced meals). If Pescatarian then use fatty fish such as salmon, tuna, sardines etc... FATS: .3g/lb. can easily be found in fatty fish, whole fat diary and whole eggs. CARBS: The rest of your daily calories from carbohydrates can be from potato, fruit, white rice and vegetables. VEGETABLES: Use the same cooked low gas vegetables like butternut squash, carrots, celery, parsley parsley,, zucchini, tomatoes, cucumber, bell pepper, pepper, eggplant, spinach, Swiss chard, alfalfa. SUPPLEMENTS: Iron, B12, Vit D3, Iodine, Calcium, Zinc. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD VEGETARIAN/VEGAN VEGANS PROTEIN: Vegans need more protein in order to account for the decrea decr ease sed d ab abso sorp rpti tion on effi effici cien ency cy.. We reco recomm mmen end d a high high qu qual alit ity y prot protei ein n su supp pple leme ment nt su such ch as a so soy y is isol olat ate, e, pe pea a or ric ice e prot protei ein. n. Use of grain and legume sources for protein may be difficult to digest unless prepared so as to minimize anti nutrients. This can be done by fermentation and/or soaking and boiling as described previously. FATS: Adequate Omega 3’s are difficult to get from the Ve Vegan gan diet. Here’s an excerpt from the attached article regarding fat intake and spec specif ifica icalllly y ge gett ttin ing g ad adeq equa uate te Om Omeg ega a 3: “Vegans can reach the recommenda dattion of 30% of calories from fat by eating enough oils, avocados, nuts, and seeds. Also, to balance the omegaa-3 3 to omega-6 rati tio o, omega-6 int intake can be reduced by lim limiting sunflower, corn, and safflower oils, while getting more omega-3 from flax flax se seed eds, s, wal alnu nuts ts,, an and d ch chia ia se see eds (ALA (ALA)) an and d mic icro roal alg gae oil (EP EPA A an and d DHA) DH A).. Su Supp pple leme ment nts s ar are e also also avai availa labl ble e if you you ar aren en’t ’t keen keen on look lookin ing g for for Microalgae oil”. CARBS: The same recommend nda ations we make for Vegetarians also appl ap ply y he here re.. SUPPLEMENTS: Iron, B12, Vit D3, Iodine, Calcium, Zinc. DIGESTION We have had some considerable success with Vegan clients ex expe perrienc iencin ing g GE GER RD, ga gas, s, bloa bloati ting ng or fati fatigu gue e that that may be ca caus used ed by low low stomach acid through the use of HCL/Pepsin with meals to help increase stomach acid and lower PH which improves their ability to di dige gest st pr prot ote eins ins an and d ab abso sorb rb mine inerals rals.. See the the se sect ctio ion n on GE GERD RD for for more ore detail. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD NUTRITION RESOURCES Alan Aragon, MD • Nutr Nutrition ition resea researcher rcher and ed educator ucator with 20 yea years rs of s success uccess • One of the mo most st inf influenti luential al fi figures gures in the fitnes fitness s ind industry ustry’s ’s movement towards evidence-based information. • Notab Notable le Clien Clients ts inclu include de Sto Stone ne Cold S Steve teve Austin Austin,, Dere Derek k Fisher Fisher,, and Pete Sampras • Se See em mor ore eo on nh his is si site te:: https://alanaragon.com Layne Norton, PhD • BS in B Biochem iochemistry istry and PhD in N Nutriti utritional onal Scienc Sciences es • IFP IFPA A& &D D NGA Natur Natural al Pro Bod Bodybuild ybuilder er and 2x US USA AP Powerl owerlifting ifting 93 kg National Champion • Author of “The Complete Contest Guide, Fat Loss Forever, etc..” • See more at: https://www.biolayne.com Chris Masterjohn, PhD • Ph PhD D in N Nut utri ritio tiona nall Sc Scie ienc nces es • Serv Served ed as p postdo ostdoctoral ctoral resea research rch a associa ssociate te in the C Compar omparative ative Biosciences department of the College of V Veterinary eterinary Medicine (2012-2014) • Curr Currently ently c conduct onducting ing in independ dependent ent rresear esearch, ch, con consultin sulting, g, wo working rking on information products, and more. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD NUTRITION RESOURCES Aaron Carroll, MD, MS • Profe Professor ssor o off Pedia Pediatrics trics and Associ Associate ate D Dean ean of R Resear esearch ch for Mentoring at Indiana University School of Medicine • Author of “The Bad Food Bible” and more • Cre Creato atorr of po popul pular ar Y YouT ouTube ube C Chan hannel nel “Healthcare Triage” Ray Peat, PhD • PhD in B Biology iology with a spe specializ cialization ation in phy physiolog siology y. • Start Started ed w work ork w with ith Pr Progest ogesterone erone and rrelated elated hormo hormones nes in 1968 • Outlin Outline e ide ideas as reg regardin arding g pro progester gesterone one and th the e horm hormones ones c closely losely related to it. • See his website for more: http://raypeat.com/articles/ Kamal Patel, MD • Co Co-F -Fou ound nder er of Ex Exam amin ine. e.c com, the Internet’s largest database of nutrition and supplement research. • He ho holds lds tw two o mast master’s er’s d degr egrees ees ffrom rom th the e John Johns s Hop Hopkins kins University,, in business and in public health, and is on hiatus University from a PhD in Nutrition during which he investigated links between diet and chronic pain. • Kamal and E Examin xamine.com e.com have been quoted or m mention entioned ed in many major online and print publications, including inc luding the New York Times, Washington Post, Forbes, BBC, etc. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD TDEE NEAT 15% EAT EAT 5% TEF 10% BMR 70% It's also important to understand how your body burns calories so we can st stay ay focu focuse sed d on wh what at ma matt tter ers s mo most st.. BMR - On average, 70% of your daily calories are burned at rest. This is your Basall Me Basa Meta tabo bolilic c Rate Rate (B (BMR MR)) [5  5].. NEA NE AT - Roughly 15% of your daily calories are burned from Activities of Daily Livi Li ving ng.. Th This is is yo your ur No Nonn-Ex Exer erci ciseAct seActiv ivit ity y Th Ther ermo moge gene nesi sis s (NE (NEAT). T). TEF - Approximately 10% of your daily calories are burned from eating food. Digesting Protein burns more calories than fats and carbs. This is called the Ther Th ermi mic c Ef Effe fect ct of Fo Food od (TEF (TEF). ). EAT - Depending Depen ding on your activ activity ity level, level, 15% of your daily calori calories es are burned from exercise. This This is called Exercise ExerciseActivity Activity Thermogenesis (EA (EAT). T). This is from planned plann ed activ activity ity such as a struct structured ured train training ing progr program. am. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD COMBATING METABOLIC ADAPTATION BMR - 70% • INCREASE SLEEP • INCREASE MUSCLE • INCREASE METABOLISM THYROID IODINE FRUIT NEAT - 1 15 5% TEF - 10% EAT- 5 5% % • ST STA AY O ON NY YOU OUR R FEET • INCREASE PROTEIN • RES ESIS IST TANC NCE E TRAINING • STAY C CO OOL • MEAL FREQUENCY • 10 MI MIN WALKS • AVOID COMPENSATION • CAFFEINE Metabo Meta bolilic c ad adap apta tati tion on is un unav avoi oida dabl ble. e. Th The e de degr gree ee to wh whic ich h your your metabolism adapts to weight loss can be influenced by the re reco comm mmen enda dati tion ons s in the the char chartt ab abov ove. e. The Best Fat Loss Article on the Internet We have developed these approaches based on years of experience successfully working to repair the effects of metabolic adaptation in our clients. We know that when consistently applied, these approaches can make a huge difference in the metabolic outc ou tcom omes es of we weig ight ht ma mana nage geme ment nt.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CARDIO Rx Pres Pr escr crip ipti tio o n: • Th Thre ree e Br Bris isk k1 10 0M Min inut ute eW Wal alks ks after after Mea Meals ls Da Dailily y We are not fans of steady state cardio unless your sport is The Science behind The 10 min Wal Walk k ua ninnitnagin . Iltean seb no dd sythm eaw eea tovyt,heit b tdriysitnagncte o rm ssr.onMgusmcelessia sgh ho ad s yawhhie gn h oxygen demand, it has a high water and nutrient demand. If your body is required to do a lot of steady state cardio, it will get rid of muscle mus cle [14  3] 10 min walks after meals and “HIIT under load” may be more benefici cia al if you want to imp improve cardio while ile still st stiimulating musc sclle (20 rep squats, weighted carries, stair sprints, prowler push/pulls, upri up righ ghts ts to a pr pres ess, s, an anta tago goni nist stic ic supe supers rset ets s like like Ch Ches est/ t/Ba Back ck)) [143 . ]. 10 MIN MIN WALKS ALKS:: Standing vs. Sitting We recommend 10-minute walks whether dieting to lose weig igh ht or eating to gain weight, st strrength and size ze.. A brisk 10-m -miinute wal alk k af afte terr ea each ch of 22-4 4 mea eals ls da dail ily y grea greatl tly y im impr prov oves es in insu suli lin n se sens nsit itiv ivit ity y, decreases gas, improves digestion, decreases DOMS and aids in rec eco ove very ry.. Th Thre ree e 10 10-m -min inut ute e walks alks co coul uld d be su supe peri rior or to on one e 30 30-m -min inut ute e walk wa lk da daily ily [143 [143-1 -147 47]. ]. It is also advis dvisa able to stand for at lea least 10 minutes tes out of every hour throughout the day when you have a sedentary job or are tra trave veli lin ng long long di dist sta anc nce es. Sitti itting ng ca can n incr increa ease se risk risk of dis isea ease se.. Don on’t ’t si sitt more than an hour without getting up and moving around. This is Ten Talk 10 minute min ute Walks e pn ecieaxllp y eirm ligbhotlsism wshec reaussoem ady es ve iepnocretanlitfeonthrloenagtenpilnagneefm d e bpyeoepxlteenm de sitting. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD CARDIO CONTINUED… Throughout the day you can do simple things like set a timer on your phone or play “Drinking Games”. Meaning, every time you take a drink of water, you have to stand up and take a lap around the room/entire floor of the building. This kills two birds with one stone. Standing for 3 hours a day as opposed to sitting has the equivalent 10,000 steps Forget walking 10,000 a day calo calori rie e cons consum umpt ptio ion n be bene nefi fitt as ru runn nnin ing g 10 mara marath thon ons s a year year [148 ] Peop Pe ople le who who pe perf rfor orme med d thre three e BRISK 10 10-m -min inut ute e walk walks s da daily ily (4,0 (4,000 00 st step eps) s) had bet ette terr healt ealth h ou outc tco omes mes tha than thos those e who perf perfor orme med d ove over twic twice e as ma many ny st step eps s wi with thou outt el elev evat atin ing g the the hear heartt ra rate te [149 . ]. HI HIIT IT UNDE UNDER R LOAD LOAD:: Regular Cardio Will Make You Fat “H “HII IIT T un unde derr lo load ad”” prov provid ides es im impr prov oved ed ca card rdio iova vasc scul ular ar be bene nefi fits ts whil while e stil stilll stim stimul ulat atin ing g musc muscle le.. Any Any weig weight hted ed ex exer erci cise se util utiliz ized ed wi with th high higher er re reps ps,, brie brieff re rest st pe perio riods ds an and/ d/or or su supe pers rset ets s will will work. work. Final Nail in the Cardio Coffin –Rachel Cosgrove Examples are 20 rep squats, weighted carries, stair sprints, prowler push/pulls, uprights to a press, antagonistic supersets like Ches Ch est/ t/Ba Back ck)) [1 [144 44,, 14 145, 5, 15 150] 0].. These are commonly used during hypertrophy training but we also li lik ke to use them on a more li lim mited basis as a finishe sher for the first few weeks of transition into a strength training progression. The Best Exer Ex erci cise se fo forr Agin Aging! g! [1 [151 51]] The Best Exercise for Aging BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD FASTED CARDIO FASTED CARDIO = NO ADVANTAGE!! You ou’r ’re e far far be bett tter er of offf ge gett tting ing mo more re SL SLEE EEP P. Don’t take our word for it. Here’s the research and a summary by THE TH E Al Alan an Ar Arag agon on:: BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD FASTED CARDIO BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HYPERTROPHY TRAINING Resistance training is the best way to build/preserve muscle which will increase your metabolism, improve blood sugars, optimize health and decrease all cause mortality. We recommend resistance training for everyone on the Vertical diet. We believe it is preferable and superior to steady-state cardio for weight loss, weight maintenance and of course for increasing lean body mass. On the next page, we have attached Bret Contreras PHD, “Evidence-Based Training Guidelines for Hypertrophy”. Because hypertrophy training is scalable (Y (You ou can increase frequency,, volume, effort and load over time as you adapt), this frequency diagram is just as applicable for beginners as it is for intermediate and advanced lifters. Flex Wheeler This diagram will serve as a step-by-step instruction ins truction manual for designing your hypertrophy program and addresses all of the most important aspects to consider to optimize results. I’ve also attached Bret’s diagram for “Choosing your 6 Lifts to Progressively Overload” which includes a list of accessory exercises you can add. What’s the best exercise? The one you’ll do! For a deep dive into hypertrophy training science, sc ience, download Chis Beardsley’s eBook “Hypertrophy”. It’s only $2.99 and is an excellent read. We also include a variety of sample hypertrophy training splits. The best split is the one you’ll do!! The one you prefer that fits your schedule and allows you adequate recovery to continue to make progress. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HYPERTROPHY TRAINING You don’t grow in the gym. You break down muscle in the gym. The training tr aining is just a stimulus. Muscle is built during the recovery phase (eating and sleeping). If you don’t adequately recover from training, you will not build muscle and may even lose muscle. There are two key points in Bret’s guidelines we want to reiterate. 1. To optimize optimize the hypertroph hypertrophy y stimulus, stimulus, you need need to strive strive for for maximum muscle fiber recruitment. This can be accomplished in one of two ways: a. Lift heavy heavy loads loads (approx (approx.. 85% of of your 1 rep max) max) for low reps (approx. 5 reps). b. Lift lighter lighter loads loads (appro (approx. x. 40-60% 40-60% of your your 1 rep rep max) max) until you reach 1-2 reps from failure. **If you do a set of 10 and you could have done 20, you did not achieve maximum muscle fiber recruitment. I don’t count those sets. Those are warm setsmy and I prefer only heavy do a few reps of eachsets. set while warming up so up I save energy fortomore or near-failure 2. Fatigue Fatigue - Heavy Heavy loads loads will will create create more more fatigue fatigue which will result in more DOMS (Delayed Onset Muscle Soreness) and will require r equire more recovery between bouts of lifting. It is advisable to use a variety of rep ranges (either within the same workout or by using lighter higher rep days and heavier lower rep r ep days within a weeks workouts). When building volume, you may be better off adding more moderate weight and moderate repetitions rather than more heavy sets so as to minimize fatigue and potential joint damage. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HYPERTROPHY WORKOUTS BUSY BEGINNER (2 Full Body Workouts per Week) Day 1 - Ful Fulll Bo Body dy H Heav eavy y (8 (85% 5% 1 1RM, RM, 5x5 5x5)) - 1 hr hr.. Push/Pull Superset PUSH PULL - Bench Press or Dip Chin ups or Rows • (Pu (Push, sh, 1 Min R Rest est,, Pul Pull, l, 1 M Min in Re Rest, st, R Repe epeat) at) Quad/Ham Superset QUAD HAM - Squat RDL or Leg curl • (Q (Qua uad, d, 1 M Min in R Res est, t, H Ham am,, 1 M Min in R Res est) t) CALVES - 3 sea seated, ted, 3 sta standing nding Day 2 Day 3 - OFF OFF Day 4 - Ful Fulll Bo Body dy L Ligh ightt (5 (50-6 0-60% 0% 1 1RM RM 5 5x10 x10)) - 1hr Push/Pull Superset PUSH PULL - Bench Press or Dip Chin ups or Rows • (Pu (Push, sh, 1 mi min n re rest, st, Pul Pull, l, 1 min res rest, t, rrepe epeat) at) Quad/Ham Superset QUAD - Squ quat at va varriati iation on or le leg g pre press ss HAM RDL or Leg curl • (Q (Qua uad, d, 1 mi min n re rest st,, H Ham am,, 1 m min in rres est) t) CALVES - 3 seat seated, ed, 3 standi standing ng Day 5 - OFF Day 6 - OFF Day 7 - OFF *What about arms? Pulling exercises work biceps Pushing exercises work triceps and shoulders Finish wish 3 bicep/triceps supersets if you desire and have time BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HYPERTROPHY WORKOUTS BUSY INTERMEDIATE/ADVANCED *Train splits on weekends when you’re well rested and fed MON TUE - OFF OFF WED PM - FULL BODY LIGHT • (40 (40-60 -60% % 1RM 5se 5sets ts x10 x10rep reps) s) WED PM - • Squ Squat, at, 1 mi min n re rest, st, H Ham am 1 min res restt • Pus Push, h, 1 min res rest, t, P Pull, ull, 1 mi min n re rest st • Ca Calv lves es - Se Seat ated ed 3 s set ets, s, S Sta tand ndin ing g 3 se sets ts THURS - OFF FRI OFF SAT/SUNDA SA T/SUNDAY Y SPLITS - FULL BODY HEAVY HEAVY • (8 (85% 5% 1R 1RM M 5x 5x5) 5) SAT SA T AM - UPPER UPPER PUSH • Be Benc nch hV Var aria iati tion on o orr di dip p • Shoulders • Tri rice ceps ps 3 s set ets s SAT SA T PM - UPPER UPPER PULL • Chi hin nu ups ps or Pulls ulls • Biceps 3 sets SUN AM - QUADS QUADS • Squ quat at va varriati iation on • Ex Exte tens nsio ions ns or lung lunges es SUN PM - HAMSTRINGS HAMSTRINGS • Deadlifts • Ham amst stri ring ng Curls rls • Ca Calv lves es - Se Seat ated ed 3 se sets ts,, S Sta tand ndin ing g3s set ets s BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HYPERTROPHY WORKOUTS **Intermediate and advanced lifters with more time can begin adding more frequency and volume by increasing the number of days you train each week and the number of sets and exercises you do during each workout while still following the guidelines. EXERCISES - Choos Choose e from “6 Lifts to overlo overload” ad” diagra diagram m FREQUENCY - 2x per wee week k SETS - 1010-20 20 pe perr we week ek Here are some common examples of splits: 2 ON/1 OFF SUN - UPPER HEAVY HEAVY 5X5 (85% (85% 1RM) Push - Choo Choose se 1-2 exer exercises cises 5 sets eac each h Pull - Choos Choose e 1-2 exerc exercises ises 5 sets eac each h MON - LOWER HEAVY HEAVY 5X5 5X5 (85% 1RM) Quads - Choos Choose e 1-2 exerc exercises ises 5 sets each Hamstrings Hams trings - Hip hi hinge nge 5 se sets. ts. Knee h hinge inge 5 s sets ets Calves Calv es - Seate Seated d 3 sets, Stan Standing ding 3 sets. TUE - OFF WED - UPPER UPPER LIGHT 5X10 5X10 (40-60% (40-60% 1RM) Push - Choos Choose e 1-2 exerc exercises ises 5 sets each Pull - Choo Choose se 1-2 exe exercises rcises 5 s sets ets THURS - LOWER LIGHT 5X10 (40-60% (40-60% 1RM) Quads - Choos Choose e 1-2 exerc exercises ises 5 sets each Hamstrings Hamst rings - Hip hin hinge ge 5 set sets. s. Knee h hinge inge 5 s sets ets Calves Calve s - Seate Seated d 3 sets, Stan Standing ding 3 sets. FRI - OFF SAT SA T - Re Repe peat at BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HYPERTROPHY WORKOUTS 2 ON/1 OFF/ SPLITS SUN AM - UPPER HEAVY HEAVY (85% 1RM) 1RM) • Ch Ches estt - Ch Choo oose se 1 1-2 -2 e exe xerc rcis ises es 5 se sets ts e eac ach h • Sho houl ulde derrs 5 se sets ts • Triceps 5 sets SUN PM - UPPER PULL (HEAVY) (HEAVY) • Ba Back ck - Ch Choo oose se 11-2 2 ex exer erci cise ses s 5 set sets se eac ach h • Biceps 5 sets MON AM - QUADS - LOWER HEA HEAVY VY (85% (85% 1R 1RM) M) • Squat - 5 sets • Le Leg gP Pre ress, ss, Ha Hack ck,, Le Leg g cu curl rl o orr lu lung nge e - 5 se sets ts MON PM - HAMSTRINGS HAMSTRINGS - LOWER HEA HEAVY VY (85% (85% 1RM 1RM)) • Deadlifts - 5 s se ets • Leg curls - 5 sets • Ca Calv lves es - seat seated ed 5 s set ets, s, st stan andi ding ng 5 s set ets s TUE - OFF UPPER AND LOWER LIGHT (40-60% 1RM) WED AM - Upper Push (Light (Light)) WED PM - Upper Pull (Ligh (Light) t) THURS AM - Qua Quads ds (L (Ligh ight) t) THURS PM - Ham Hams s (L (Ligh ight) t) FRI - OFF SAT - Re Repe peat at BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HYPERTROPHY WORKOUTS 2 ON/1 ON/1 OFF - 3 ON/1OFF ON/1OFF SUNDAY - PUSH/PULL SUPERSET HEAVY (85% 1RM) 5x5 PUSH - Bench Press or Dip Chin ups or Rows • (Pu (Push, sh, 1 mi min n re rest, st, P Pull, ull, 1 mi min n re rest, st, rep repeat eat)) PULL - MONDAY MONDA Y - QUAD/HAM SUPERSET HEAVY HEAVY (85% 1RM) 5x5 QUAD - Squat RDL or Leg curl • (Q (Qua uad, d, 1 min min rres est, t, H Ham am,, 1 mi min n re rest st)) HAM - TUE - OFF WED - PUSH LIGHT (40-60% 1RM) 5x10 • • • • Be Ben nch V Var aria iati tion on Dip Shoulder Triceps THURS - PULL LIGHT LIGHT (40 - 60% 1RM) 1RM) 5x10 • Chin Up • Pull • Bicep FRIDAY FRIDA Y - QUAD/HAM QUAD/HAM LIGHT LIGHT (40 - 60% 1RM) 1RM) 5x10 5x10 • • • • SAT SA T - OFF Squat Deadlift Leg Extension Leg Curl BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HYPERTROPHY WORKOUTS 2 ON/1 OFF (SPLITS) & 3 ON/1 OFF (SPLITS) SAT AM PUSH HEAVY (85% 1rm) 5X5 • Bench • Dip SAT PM PULL HEAVY (85% 1rm) 5X5 • Chin Up • Bicep SUN AM QUADS HEAVY (85% 1rm) 5X5 • Squats • Extensions SUN PM HAMS HEAVY (85% 1rm) 5X5 • Deadlifts • Leg Curl MON - OFF TUES AM CHEST LIGHT (40-60% 1RM) 5X10 • Ben ench ch Var aria iati tion on • Dip TUES PM SHOULDERS/TRICEPS LIGHT (40-60% 1RM) 5X10 • Shoulder • Triceps WED AM BACK LIGHT (40-60% 1RM) 5X10 • Chin Up • Pull WED PM BICEPS LIGHT (40-60% 1RM) 5X10 • Biceps THURS AM QUADS LIGHT (40-60% 1RM) 5X10 • Squat • Le Leg g Pr Pres ess/ s/Le Leg g Ex Exte tens nsio ion n THURS PM HAMSTRINGS LIGHT (40-60% 1RM) 5X10 • RDL • Hamstring C Cu url FRI - OFF BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD PRO-TIPS QUADS Incorporate some banded leg presses to reduce stress on the knees so you can build volume for th the e qu quad ads s wh whilile e mi mini nimi mizi zing ng injur injury y. PUSH/PULL Super-set an anttagonist stiic body parts like chest and back to save time and allow ample recovery (23min 3m in)) be betw twee een n sets sets.. For example: Dip, Rest 1 min, Chin-up, Rest 1 min…Repeat CHIN-UPS/DIPS Use a band wrapped around the bar and place your knee or foot in the band to allow for a self sp spot ot.. Red educ uce e the the si size ze of the the ba ban nd ov over er tim time. HAMSTRINGS Always do both a hip hinge (RDL) and a knee hinge hin ge (Ha (Hamst mstrin ring g Cur Curl) l) exe exerci rcise. se. CALVES Always do both seated (Soleus) and standing (Gastrocnemius). DEADLIFTS I’m a big fan of deadlifts for powerlifting but pr proc ocee eed d wi with th caut cautio ion n wh when en inco incorp rpor orat atin ing g de dead adlilift fts s in into to a hype hypert rtro roph phy y prog progra ram m. Dead adli lift fts s will ill qu quic ickl kly y fatigue the lumbar and spinal erectors. We re reco comm mmen end d de decr crea easin sing g loa load d an and d fr freq eque uenc ncy y du duri ring ng hypertrophy programs and remember that deadlifts use a lot of the same muscles as squats such as quads, glutes, and spinal erectors so if they’re not on the same day then we wouldn’t pr prog ogra ram m them them withi ithin n 48 hou ours rs of ea each ch othe otherr. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD STRENGTH BLOCK AS TAUGHT TO ME BY EDDY COAN The Greatest Powerlifter of All Time The Th e stre streng ngth th bl bloc ock k will ill be a line linear ar prog progre ress ssio ion n with ith a de de-l -loa oad d (50% (50%)) ev ever ery y 4t 4th h we week ek.. %1 %1RM RM lo load ads s will will incre increas ase e wh whilile e fr freq eque uenc ncy y an and d vo volu lume me decreases. Wee eek k 1 - 5x 5x5 5 at 60 60% % Wee eek k 2 - 4x 4x4 4 at 70 70% % Wee eek k 3 - 3x 3x3 3 at 80 80% % Wee eek k 4 - De De-l -loa oad d week week 4 4x4 x4 at 50 50% % Wee eek k 5 - 5x 5x5 5 at 70 70% % Rhino Rhant #7 – The Real Rhino Rhant Reason Westside Barbell Athletes are so strong Wee eek k 6 - 4x 4x4 4 at 80 80% % Wee eek k 7 - 3x 3x3 3 at 90 90% % Week We ek 8 - DeDe-loa load d wee week k 3x3 a att 50% FOR COMPETITO COMPETITORS: RS: Rhino Rhant Rhant – If You You Healthy Don’ Don’tt Want to be Healthy Compete Wee eek k 9 - 3x 3x3 3 at 80 80% % Week 1 10 0 - 2x 2x2 2 at 90 90% % Week 11 11 - Rest Week We ek 1 12 2 - Comp Compete ete Use the the co com mpe peti titi tion on lift lifts s as the the prim prima ary ex exer erc cise ise. Squ quat at.. Be Benc nch. h. Deadlift. The “week” can be shortened based on recovery rate i.e. Squatting every 5 or every 4 days initially then adding a day of rest as th the e we weig ight hts s ge gett hea eavi vie er. De Dead adlilift fts s are are the the on only ly exce except ptio ion. n. Afte Afterr tech techni niqu que e is pr prop oper erly ly le lear arne ned, d, le less ss is mo more re wh when en pu pullllin ing g heavy. De-loads are still taken after every 3-4 heavy sessions. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HOW-TO (Squat, (Squa t, Bench, Deadlif Deadlift, t, Overhead Press) Press) Starting Strength and Barbell Medicine do an excellent job ith nseir trrusemi ctimina ngnars thrse an podwhig er hly lifytsrecom n the ir nd sem nar.s. I have attended both of thei se and highl reicomme mend them thiem. SQUAT Alan Thrall is a certified Starting Strength Coach and Barbell Med Me dic icin ine e Coa Coach ch.. His tuto tutorrial ial vid ide eos for for th the e Squ quat at,, Ben ench ch,, Dea eadl dlif iftt an and d overhea ead d press are some of the best I’ve se see en providing easy to follo llow detailed lifting instructions in an entertaining YouTube video. (See Attached). Watch each of these videos. They’re simple enough for beginners and detailed enough that even experienced lifters will benefit. BENCH DEADLIFT OVERHEAD PRESS BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD TRAINING RESOURCES Mark Rippetoe, CSCS • Was Was a Competit Competitive ive Power Power Lifter Lifter for 10 years years and and retired retired from from competing in 1988 • Coached Coached Nationa Nationall and Internati International onal-Leve -Levell Athlet Athletes es at WFAC WFAC from 1999-2006 • Was Was in the First Group Group Certifi Certified ed for for National National Streng Strength th and and Conditioning Association for the CSCS credential in 1985. • Author of “Starting Strength: Basic Barbell Training, Training, Practical Programming for Strength Training, Strong Enough?, and much more. Ed Coan • Widely Widely Regarde Regarded d Through Throughout out the the Powerlif Powerlifting ting World World as the the Greatest Powerlifter of all Time. • Has Has set over over 71 Worl World d Record Records s in Powerl Powerlift ifting ing • He became became the lightest lightest person person to cross cross the 2,400 lb.. barrier barrier in powerlifting total. • He also also spends spends time time mentori mentoring ng young young lifters lifters into the the sport sport of powerlifting. Flex Wheeler • • • • Started Started training training through through Martial Martial Arts before before pursuing pursuing Body Buildin Building g IF IFBB BB Prof Profes essi sion onal al Body Body Build Builder er 4x IFBB IFBB Arnold Arnold Classic Classic Champi Champion on 5x Iron Ironma man n Pro Pro Winn Winner er Greg Nuckols, MA • Exercise Exercise Science Science M.A. at at the Univer University sity of of North Carolina Carolina with with a B.S. in Exercise and Sports Science • Held 3 all-time all-time world world record records s in powerli powerlifting fting in the 220 lb. lb. and 242 242 lb. classes. • Creator of “Strongerbyscience.com” and “MASS Research Review” BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD TRAINING RESOURCES Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA • Author of “The M.A.X Muscle Plan, Strong and Sculpted, and Science and Development of Muscle Hypertrophy” • President President of Global Global Fitness Fitness Services Services which produces produces “Scientific Muscle Newsletter” • Presented Presented in 30 different different countries countries across five contin continents ents • Published Published over 100 100 peer-revie peer-reviewed wed research research articles articles on exercise exercise and sports nutrition. • See See web websit site e fo forr mor more e iinf nfo o: http://www.lookgreatnaked.com/ Bret Contreras, PhD, CSCS • Certified Certified Strengt Strength h and Conditi Conditionin oning g Specialist Specialist with with Distincti Distinction on from NSCA “Bodyweight Strength Training Training Anatomy” • Author of “Bodyweight • Founder of “Booty by Bret” • In Inve vent ntor or an and d Pate Patent ntor or of “The Hip Thruster” • Founder of “The Glute Lab” • See See Mor More e on on his his site site:: https://bretcontreras.com/ Chris Beardsley • Author of “Strength is Specific” • Author of “Hypertrophy” • Creato Creatorr of Monthl Monthly y Resear Research ch Revie Review w called called “S&C Research Review” • Learn mo more at https://www.strengthandconditioningresearch.com/ BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD WORKOUT RECOVERY In order for a program to be sustainable, it has to make the best use of your time and give you the highest ROI. When we suggest ith ncerap oapy rpoyra g sed 10d-m inthat utat e logi wgic. alc. ksHigh orh R mOI ult.i-joint movements or active ther it it’’tsinba base on th lo ig OI. Rhi Rhino no Rha Rhant nt #1 #12 2 – The Best Way Way to Recover from Hard Workouts For example, if you think you need massage therapy 3 time imes a week instead of the McGill Big 3- or 10-minute walks then you su subs bsta tant ntia ialllly y re redu duce ce yo your ur RO ROII si sinc nce e pa pass ssiv ive e ther therap apie ies s ha have ve no nott show shown n th the e sa same me le leve vell of lo long ng-t -ter erm m effe effect ctiv iven enes ess. s. Studies that demonstrate effectiveness usually measure perceived value, but there is limited, if any, evidence that there are any an y ph phys ysio iolo logi gica call be bene nefi fits ts to thes these e pa pass ssiv ive e ther therap apie ies. s. In so mu much ch as a perc pe rcei eive ved d be bene nefi fitt ca can n be ob obta tain ined ed,, ther there e may be so some me plac placeb ebo o effe effect ct which so long as it doesn’t prevent you fr from om do doiing things that provide an ac actu tual al be bene nefi fit. t. It’ It’s al alll ab abo out ma maki king ng ch cho oic ices es to maxim aximiz ize e you ourr tim time. As it pertains to athletes this is particularly important because you have limited physical capital and you want to invest that into tr trai aini ning ng an and d re reco cove very ry me meth thod ods s that that give give you you the the grea greate test st retu return rn.. Passive therapies such as active release therapy (ART), mass ma ssag age e th ther erap apy y, cupp cuppin ing, g, cr cryo yoth ther erap apy y, an and d othe otherr pa pass ssiv ive e techn techniqu iques es are a temporary fix, but they are not a long- term solution. There just isn’t a convincing body of evidence that reflect a high-level of longterm success using these techniques. There are even suggestions that some of these techniques when applied to aggressively can be dama da magi ging ng an and/ d/or or crea create te crus crushin hing g inju injury ry to tissu tissue. e. In so much as they give you the ability to move through a gr grea eate terr ran ange ge of mot otio ion n temp tempo orari rarily ly,, then then they they are are effe effect ctiv ive e at ge gett ttin ing g you moving but if you miss this window of opportunity then you have wast wa sted ed th the e te temp mpor orar ary y be bene nefi fits ts.. Things Thin gs that are are done to to you or for you are are rarely rarely as effective as things you do for yourself BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD WORKOUT RECOVERY The Th e be best st way to reco recov very ery from from worko orkout uts s are are as foll follow ows: s: 1. recover/grow SLEEP - The more/better you sleep, the faster you will 2. EAT - The better your diet, the better your recovery. Getting adequate calories can be a key component to this. It is difficult to gain muscle on a calorie deficit and it will be more difficult to re reco cove verr fr from om ha hard rd wo work rkou outs ts as we wellll.. 3. HYDRATION - Th The e mo more re glyc glycog ogen en,, sodi sodium um and water you have in yo your ur mu musc scle les, s, th the e fa fast ster er they they reco recove verr. Fo Follllow ow the the hy hydr drat atio ion n prot protoc ocol ol re reco comm mmen ende ded d for for wo work rkou outs ts.. Pa Part rtic icul ular arly ly the the consu consump mpti tion on of so sodiu dium m befo be fore re an and d af afte terr trai traini ning ng.. 4. BLOOD - Movem eme ent tha hatt provides plenty of bloo lood to the muscles les without breaking them down helps recovery. We avoid ecc eccentric lo load ads s and em emp pha hasi size ze co conc ncen entr tric ic mo mov vem emen entt an and d bloo blood d flow flow to he help lp recovery. Movement also allows the lymphatic system to take waste products away from the tissues damaged by training. Exam Ex ampl ples es ar are e as foll follow ows: s: a. Brisk 10 min walks 3x a day b. Recumbent bike HIIT - Perform ten 30 second ‘sprints’ under modest tensio sion with 30 second rest. Doing these 3x on the day afte afterr tr trai aini ning ng le legs gs will will redu reduce ce DO DOMS MS an and d impr improv ove e reco recove very ry.. c. Prowler push and pull - Another concentric exercise that will bring a lot of blood to the muscl cle es. d. Stair Sprin intts - 10 sets. Sprin intt up, walk down, brief ief rest, repeat. Passiv Pass ive e the thera rapi pies es are are su supe perf rfic icia iall and temp tempor orar ary y. Mo Move veme ment nt is ke key y. Bloo lood is the the li life fe forc force! e!!! MO MOVE VE!! !! BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD DAILY STABILITY TRAINING We recommend that individuals are cleared by their physician to participate in regular physical activity. Once you have been cleared to exercise, we like to start off appropriately for each individual. We want to “sti t eanni an ilwate” nufa fact , swe be tha de plendi en your ur oals oa i“s f timu ymula ou late arte, e, snoom onnih ehilat he”. o .wIo ldct, ju t likbeli e lie te ove beth gaetndep era ly ding heng alton hieryo andgh avls, e, more energy than you can accomplish this without a gym membership in yo your ur own own home home.. Lower Back Pain Exercise Exerci ses s - The Bi Big g3 We begi begin n wi with th the Dr Dr.. Stu Stuart Mc McGi Gill ll Big Big 3 for co core re st stab abil ilit ity y. Thes These e are are techniques that we feel should be incorporated by anyone for better biom biomec echa hani nica call heal health th for for all all at athl hlet etic ic level levels. s. THE TH E FIRS FIRST T EXER EXERCI CISE SE IS TH THE E MODI MODIFI FIED ED CURL CURL-U -UP P Lie on your back with one leg extended and the other bent at the kn knee ee to abo about 90 deg degre ree es. 2. Pl Pla ace yo you ur hand ands unde underr your our lowe lowerr back to main mainta tain in th the e nat natural ral post postu ure 1. of the spine Raise your head, shoulders, and chest off of the floor tog togeth ether as if the they we were re one one unit unit ke kee eping ping yo your ur back back in neut neutra rall posi positi tion on.. 3. Do not not tuck tuck yo you ur ch chin in and and hold hold fo forr 10 se seco cond nds. s. 4. Slow lowly lower yourself back to the floor and repeat for se sev veral repetitions wi with th each each leg leg bent bent.. THE TH E SE SECO COND ND EXER EXERCI CISE SE IS TH THE E SIDE SIDE BRID BRIDGE GE Lie on your side ide with your forea rearm on the floor and elbo lbow beneath your shoulder and pull your feet back so that your knees are at a 90-degree angle. You may want to place the hand that is not on the floor on the opposit opp osite e sho should ulder er for stabil stability ity.. 2. Lifter your hips off of the floor and try to maintain a straight bodyline from your head to your knees with your hips in line with the rest of 1. 3. 4. your body your body. Hold Ho ld for for 10 se seco cond nds. s. Slowly lower yourse self lf to the floor and complet lete several ral rep repetitions on each each side. side. THE TH E TH THIR IRD D EXER EXERCI CISE SE IS TH THE E BIRD BIRD DOG DOG Assume a hands and knees position on the floor with your arms and thig thighs hs perp perpen endi dicu cular lar to th the e floo floorr. Simu mult ltan aneo eous usly ly rais raise e yo your ur righ rightt ar arm m and and exte extend nd yo your ur left left leg leg unti untill both both are are 2. Si par aral alle lell wi with th the floo floorr and and yo you ur hips hips are are in line line wi with th yo your ur to tors rso. o. Hold ld for for 10 se seco cond nds. s. 3. Ho 4. Slowly lower back to the starting position and complete several repe repeti titi tion ons s for for each each si side de.. 1. Th The ese tech techn niqu iques hav ave e been been found ound us use efu full by many many to alle allevi viat ate e bac ack k pain throughout the day and increase performance on heavier lifts in the gym. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD PAIN/REHAB Rx Pres rescrip cripti tio on • • • • Eliminate the source Find pain free movements Move A LOT No static stretching ELIM EL IMIN INA ATE THE SOURC OURCE E - This doesn’t mean you hav ave e to entire irely eliminate the exercise that hurts. You may be able to reduce the load and/or range of motion and continue to do the exercise without pain and then increase the load and rang nge e of motion gradually overtime ime. If I HURT MY BACK! What to do now - Alan Thrall Ten Talks - Pain Free Knees your elb lbo ows hurt from the compress ssiion caused by low-bar squatting than you can use a wider grip or a safety squat bar. If your knees are sore you may be able to use the banded leg press to minimize the strain on the knees. If your elbows hurt from benching you may be able to use the Slingshot or do floor presses or 3-board presses. If your shoulders hurt from impingement, you may be able to use Alan Thrall’s tutorial video to help you reposition your grip and to shrug at the the top top of the the pr pre ess whi hich ch ma may y elim elimin inat ate e the the pa pain in.. FI FIND ND PAIN AIN FREE FREE MOVE MOVEME MENT NTS S - Ex Expe perim rimen entt with with ex exer erci cise ses s un unti till yo you u find find thos those e that that do don’ n’tt hur urtt so se seve verrely ely as to pre preve vent nt yo you u from from pe perf rfor orm min ing g th the e exer exerci cise se si simi mila larr to wh what at we de desc scri ribe bed d ab abov ove. e. MOVE A LOT Blood heals, as described in the “Best Way to Recove verr From rom A Wor Worko kou ut” video, the more blood you can get to an Ten Talks - I Broke My Back area, the faster it will heal. We encourage plenty of frequency as desc de scrribed ibed wit ith h the the re recu cumb mben entt bike bike HIIT IIT se sess ssio ions ns 3x a day day. Ge Gett a pu pum mp and an d av avoi oid d da dama mage ge.. NO STRE STRETC TCHI HING NG - We do not reco recom mme mend nd st stat atic ic st strretch etchin ing g for for inju injury ry.. This is pa This parrticu ticula larl rly y im impo port rtan antt for for ba back ck inju injuri ries es.. The co core re is a st stab abil iliize zerr, not a flexor. We encourage plenty of mobility/movement for the ex extr trem emit itie ies s bu butt the the co core re sh shou ould ld no nott be be ben nt or flex flexed ed repe repeti titi tive vely ly whe hen n rehabilitating from a back injury. We encourage core stabilization YOGA - Stretc Stretchi hing exercises such as brisk 10-minute walks with an exaggerated arm swin ing g, Dr. McG cGil illl s Big 3 (plan lank, side ide plank, bird dog) and gradually in intr trod oduc ucin ing g we weig ight hted ed carr carrie ies s an and d su suit itca case se ca carr rrie ies s (s (see ee arti article cle). ). BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD PAIN/REHAB Pain and injury rehabilitation is a very complex, highly indivi ind ividua dualis listic tic fie field ld of pra practic ctice. e. Pain is a protective mechanism that may or may not be in indi dica cati tive ve of actu actual al in inju jury ry or ac accu cura rate tely ly rela relate te to the the seve severi rity ty of inju injury ry.. Aches and Pains -Austin Baraki In thei theirr Ba Barb rbel elll Med edic icin ine e se semi mina narr, Dr Aus usti tin n Bara araki an and d Jo Jord rdan an Fagenbaum of Barbell Medicine ine provide an exc xce ellent overview of the many factors relative to pain, injury and recovery that far exceed the dept de pth h an and d sc sco ope of this this bo book ok.. See the attached article for an excellent read on pain by Dr Austin Baraki and view the videos that specifically address knee and back ba ck pa pain in re reha habi bililita tati tion on on the the ne next xt pa page ge.. SHAM SH AM SURGE SURGERI RIES ES - Of course we recommend consulting a The Shocking Truth About Surgical Placebos medic ica al professi sio onal but we encourage you to consider surgery as a last resort based on a signific ica ant body of research su sug ggestin ing g si sim mila ilar recovery outcomes when comparing actual surgeries to sham su surg rger erie ies s fo forr ma many ny in inju juri ries es.. (s (see ee vi vide deo o an and d arti articl cle) e).. SPON SP ONT TANEO ANEOUS US RECO RECOVE VER RY - The vast majority of injuries BMJ.com Article including 80-90% of back pain gets better on its own without any intervention. Whatever method of recov covery is being employ loyed when spontaneous recovery occurs will be attributed as the cure for the injury even if it provided no actual benefit. For example, If you are taki taking ng gl gluc uco osa sami mine ne an and d yo your ur kn knee ee st star arts ts feel feelin ing g be bett tter er yo you u will ill be beli liev eve e glucosamine cured your knee pain. If you are wearing a copper wrist br brac acel elet et an and d your your ba back ck pa pain in subs subsid ides es you you will will be beliliev eve e the the wr wris istt brac bracel elet et cu cure red d yo your ur ba back ck pa pain in.. PLACE LACEBO BO EFFE FFECT - If you think it works, it works! The more dr dram amat atic ic,, mo more re in inva vasi sive ve,, an and d mo more re inte intens nse e the the inte interv rven enti tion on,, the the grea greate terr the pla lac cebo effect. ct. Positiv ive e expectation ions result in better outcom comes. Nega Ne gati tive ve ex expe pect ctat atio ions ns re resu sult lt in wo wors rse e ou outc tcom omes es (noc (noceb ebo o effe effect ct). ). Why Back Tweaks Tweaks Hurt - And What to do About The Austin Baraki - Ala Alan n Thral Thralll BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD THERAPY RESOURCES Jordan Fagenbaum, MD • Cr Crea eato torr of Barb Barbel elll Medi Medici cine ne • Master’s Master’s in Clinica Clinicall Anatomy Anatomy and and Physiolog Physiology y and Doctorate Doctorate in Medicine. • NSCA NSCA Certifi Certified ed (2008(2008-Pre Presen sent) t) • USA Weigh Weightli tlifti fting ng Club Club Coac Coach h • American American Colleg College e of Sports Sports Medici Medicine ne and and Fitness Fitness Speciali Specialists sts (2008-Present) • Elite Powerlifte Powerlifterr who currently currently holds holds one one of the the top 20 20 totals totals of allalltime Austin Baraki, MD • Began Began Strength Strength Trainin Training g after 15-Y 15-Year ear Competit Competitive ive Swimming Swimming Career through the Division I Collegiate level • Compe Competit titive ive Power Powerlif lifter ter and and Strengt Strength h Coach Coach • Coach Coach at Barbe Barbellll Medici Medicine ne and and Startin Starting g Streng Strength th Stuart McGill, PhD • World-Re World-Renown nowned ed Lecturer Lecturer an expert expert in Spine Function, Function, Injury Injury Prevention, and Rehabilitation • Writt Written en more more than 200 200 Scientif Scientific ic Publica Publicatio tions ns • Author of “The Back Mechanic” • Cr Crea eato torr of of McG McGill ill's 's Bi Big g3 Explain Pain by Moseley G. Lorimer and David Butler • Butler Butler and Moseley's Moseley's Explain Explain Pain kicked off a revolu revolution tion in therapeutic neuroscience education and has become the go to pain bible for clinicians and sufferers alike. With great authority, authority, clarity and engaging images, it answers commonly asked questions such as Why do I hurt? , Why has it i t spread? and What can I do to help? BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HORMONES Rx Pr Pres escr crip ipti tion on:: • Get a Blood Test (See Blood Test Instructions) Proper hormone balance is necessary for results. This is why we encourage blood tests. Lack of salt (iodine) will slow your thyr thyroi oid/ d/me meta tabo boli lism sm.. Wh When en ge gett ttin ing g bloo blood d work, ork, we like like to in incl clud ude e Fr Free ee T3 and T4, TSH, and Reverse T3 to get a good understanding of over overal alll th thyr yroi oid d he heal alth th.. Overtraining, especially too much cardio will decrease testosterone and slow thyroid. Lack of sleep will decrease test testost oster eron one, e, in incr crea ease se cort cortis isol ol an and d de decr crea ease se thyr thyroi oid d [135 [135-- 13 137] 7].. Benefits of VitD VitD3 3 and B Vitamins Vitamins for anxie anxiety ty Cho hole lest ster erol ol is re requ quir ired ed for for man anuf ufac actu turi ring ng st ster eroi oida dall ho horm rmon ones es such as testosterone in the body which is why we include lean red meats in the diet. Lean red meat has also been shown to increase growth factors [138,139] The liver is critical for detoxifying the body and aiding in digestion which is why we include some daily fruits and vegetables. e dcau efu icse ienm t a innyonoetheorr hm olrteh h om nes. s Iitt is wiellxtim progresIsf yaonud a mray ca ea po rorm ble repmeedle y difficult if not impossible to build significant muscle tissue when you have hav e low tes testos toster terone one (hy (hypog pogona onadal dal). ). Hormones and their link to Anxiety and and Depression It is also extremely difficult to lose body fat if you are low thyroid (hypothyroid). Surpluses of hormones can also be detrimental. Getting a blood test will help identify deficiencies and surpluses. Hor orm mon one e de defi fici cien enci cies es an and d su surrplus pluse es do not au auto tom matic atical ally ly warrant medical intervention. The majority of my clients have reali liz zed dramatic imp improvem eme ent in their hormon one es from lif lifestyle ch chan ange ges. s. Im Impr prov ovin ing g sl slee eep, p, losi losing ng weight ight,, regu regula larr ex exer erci cise se,, an and da healthy diet will dram ama atic ica ally imp improve health markers for the vast majo ma jori rity ty of pe peop ople le.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HORMONE REPLACEMENT THERAPY If lifestyle changes fail to yield the desired results and blood test confirm deficiencies in hormones then hormone replacement th ther erap apy y ma may y be wa warr rran ante ted. d. HRT under the supervision of a qualified doctor can be safe and an d he heal alth thy y. Lo Low w te test stos oste tero rone ne (hyp (hypog ogon onad adis ism) m) ha has s be been en as asso soci ciat ated ed with an increased all-cause mortality, depression, ED, muscle wast wa stin ing, g, an and d fati fatigu gue e (S (See ee Dr. Dr. Mo Morg rgen enta tale lerr Vide Videos os). ). TESTOSTERONE Testosterone in the lower end of the normal range may not warrant testosterone therapy unless accompanied by one or more addi ad diti tion onal al sy sym mpt ptom oms s su such ch as fati fatigu gue, e, E.D .D., ., mus uscl cle e loss loss,, fat fat gain, ain, an and d depression. I work with a lifetime natural athlete whose one of the strongest man on the planet (he squats over 1,000 lbs.) and his testosterone level is 400. It’s unlikely that raisi sin ng your testosterone level from 350 to 750 will result in any recognizable improvement in heal he alth th,, bo body dy comp compos osit itio ion, n, or pe perf rfor orma manc nce e no nott oth other erwi wise se attr attrib ibut utab able le to impr improv ovem emen ents ts in sl slee eep, p, nu nutr trit itio ion, n, an and d exer exercis cise. e. No association with prostate cancer - Dr Morganthale Morganthaler: r: I re recom comme mend nd “m “mic icro ro-d -dosi osing ng”” for for ho horm rmon one e repl replac acem emen entt ther therapy apy.. Forr exam Fo exampl ple, e, if yo your ur do doct ctor or reco recomm mmen ends ds 20 200m 0mg/ g/we week ek of test testos oste tero rone ne cy cypi pion ona ate I wou ould ld di divi vide de that that in into to 2 wee eekl kly y do dose ses s of 10 100m 0mg g ea each ch.. Th This is will help maintain more consistent levels in the blood stream, may re redu duce ce sid side e ef effe fect cts s such such as wa wate terr-re rete tent ntio ion n an and d es estr trog ogen en.. Ideally, I recommend using testosterone cream 2x/daily to fu furt rthe herr mi mini nimi mize ze sid side e ef effe fect cts. s. POST CYCLE THERAPY (PCT)/ FERTILITY • HC HCG G (1, (1,000 000 IIU U ev every ery o othe therr da day y for 20 da days) ys) • Clo Clomid mid (10 (100 0m mgs gs d dail aily y for for 30 day days) s) • Prov Provir irin in ((25 25mg mg/d /day ay)) AROMATASE INHIBITORS ANTI ESTROGENS I do not recommend aromatase inhibitors for most people. The best method is to start with more sleep, a good diet, and micro dosing your medical TRT. TRT. Jay Campbell c covers overs this and much more at length Testosterone Optimization Therapy Bible”, in his 600-page book, “The Testosterone referenced above. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HORMONE RESOURCES Abraham Morgentaler, MD, FACS • Direct Director or of Men’s Men’s Health Health Boston Boston • Associa Associate te Clin Clinica icall Profes Professor sor of of Urolog Urology y • Teaches eaches Physicians Physicians the the latest latest informati information on in the the diagnosis diagnosis and treatment of conditions affecting men’s sexual and reproductive health. • Areas of of interest interest include include hypogon hypogonadis adism m (low testost testosterone erone), ), sexual sexual dysfunction, male infertility, prostate disorders, vasectomy vasectomy,, and microsurgical vasectomy reversal. Dave Palumbo • CEO and and Founde Founderr of Rxmusc Rxmuscle.co le.com m and and Species Species Nutrition Nutrition • Retire Retired d America American n Body Bodybui builde lderr • Contest Contest Prep Prep Coach Coach for NPC and and IFBB Bodybuildi Bodybuilding, ng, Fitnes Fitness, s, and Competitors • Figure Founder Founder of S.M.A.R.T S.M.A.R.T.. Personal Personal Traini Training ng Certifica Certification tion Program Program BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD LOGISTICS/TRAVEL TIPS Much of what we do for our athletes is to help them with time man anag agem emen entt an and d log ogis isttic ics s by si sim mplif plifyi ying ng the proc proces ess s so the they can ha hav ve what they need when they need it. When at home, Prepping meals in adv ad van ance ce mak akes es it ea easy sy to quick uickly ly he heat at up a mea eall whe hen n ne need eded ed.. MEAL PREP “I’ll cook 8 bison patties or steaks at once on the BBQ grill and put them all in a 1-gallon Ziplock bag after they cool and put them in the refrigerator. They tend to stay fresher in a Ziplock than a Tupperware because I’m able to get more air out of the bag. Then I can take one out and cover it with a moist paper towel and microwave it for 2 1/2 minutes when I need a meal. Then I heat up a cup of chicken stock for 1 minute the rice is already hot and ready in my rice cooker. I mash them all together and salt to taste and I have a meal from start to fin iniish in less than 5 minutes.” THERMOS “If I need a meal or two handy while out and about during the day then I put the hot monster mash mash in a thermos and it stays hot for up to to 14 hour hours. s.”” “CORNUCOPIA” “CORNUCOPI A” (Protein Trav Travel el Pack) “I can also take a cold snack pack I call the “Cornucopia” which can include: •2 Hard-boiled Eggs (Costco has an organic 2-pack of boiled boil ed/p /pee eele led d eg eggs gs that that are are de delilici ciou ous) s).. • 2 slices Cheese Cheese (chedd (cheddar ar and Hava Havarti) rti) • Sourdough bread with grass fed but butter ter.. • Grape Grapes s and/or or orange ange slices • macad macadamia amia nut nuts s or almon almonds. ds. • Raw baby baby car carrot rots s • Small Hard chocolate chocolate (magn (magnesium) esium) • Raw Honey Honey pac packet ket if desire desired. d. I can double up on the portions and put them in a Tuppe Tupperware rware or small small insula insulated ted trave travell bag wi with th an ice pa pack ck and keep iitt cold for many man y hou hours. rs.”” We use the same methods to prepare meals to eat when we travel. When traveli t raveling, ng, we AL ALW WAYS stay in a hotel with a ki kitchenet tchenette te or at le leas astt a frid fridge ge an and d micr microw owav ave. e. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD LOGISTIC/TRAVEL TIPS CONT.. We’ll take fro frozen “Vertica call Meals” or pr prep epa are 5-1 -10 0 monst ster er mash and freeze them and put them in a checked luggage wrapped in a towel and put them in the hotel fridge when we arrive and reheat them as needed. We also use the wide mouth Thermos containers mentioned ea earl rlie ierr to pu putt in ou ourr ca carr rryy-on on lugg luggag age e so we have have meal meals s on the the plan plane. e. Stan: “When I went to Samoa for a week and when I was cooking for Hafthor and Brian Shaw at the Arnold, I filled a rolling cooler full of 40 pounds of frozen bison and steak and grilled it as needed when hen I arriv rrive ed. They had a fr frid idg ge, micr icrowave and and a rice ice cooker in their rooms. I brought them fresh cooked bison and steak in Ziplock’s daily and they had hot rice and chicken stock and they elaocnhg awteith4-t5hepoouthnedrs fo ou f ndbaistioonn/asltefaokoddsailyfroam nd th1e,00V0egrticoaf l cD arie bts. a When I’m at an expo all day, I’ll stop at Walmart and get a rolling cooler and ice to put my food in and possibly a small microwave to heat heat my mons onste terr mash at my booth ooth.. (Mons onste terr mash, Orange nges, Baby carrots, Cranberry Juice, Hard boiled eggs, yogurt cups, pink Himalayan salt). All of this is cheape cheaperr, more convenient convenient and le less ss ti tim me cons consum umin ing g th than an ea eati ting ng at re rest stau aurran ants ts!! !!”” Whether you’re traveling or preparing ing meals at home, the best thing you can do is to set yourself up for success by having the tools needed to maximize results. We like to use a thermopen to measure the heat of our meat when cooking to avoid any undercooking and foodborne illness. If you don’t have a grill and don’t always like to cook in a pan, then we would suggest getting a George Foreman Grill for the house. Having approp ropriate containers for storage is cru ruc cial. We like to use th the e wid ide e-mo -mouth The Thermo rmos, but yo you u can als lso o use quali lity ty Tupperware containers. Just make sure that you keep the food out of the 40 – 140degree deg ree danger danger zone. zone. Another helpful item is a meat grinder grinder.. This will allow you to grind your own burger patties with the whole cut meat of your choice. If you want a ribeye burger, cool, grind it up. If you want a top sirloin burger, grea gr eat, t, no pr prob oble lem. m. You can can also also comb combin ine e dif differe ferent nt cuts cuts of me meat at to ac achi hiev eve e th the e de desi sire red d te text xtur ure, e, flavor, and and fat fat cont conten entt that that you you woul would d lilike ke.. Shaw Shaw us uses es a meat meat grin rinder der al alll th the e ti tim me to pre repa pare re his meals eals.. It’s ve very ry helpf elpfu ul. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD COMPLIANCE “COMPLIANCE IS THE SCIENCE” We star starte ted d wit ith h sl slee eep p an and d we’re e’re fini finish shin ing g with ith co com mplia plianc nce. e. The The si sin ngl gle e mo most st im impo port rtan antt pa part rt of be bein ing g su succ cces essf sful ul with ith an any y diet diet or trai train ning ing pr prog ogra ram m (o (orr an anyt ythi hing ng for for that that ma matt tter er)) is “C “Com ompl plia ianc nce” e”.. Tho hose se who fail fail,, simply stopped complying with the program. They quit. It may be for any num umb ber of legitima imate or not so legitimate reaso son ns but the failur lure is the same either way. Con onsi sist sten entl tly y ex exec ecut utin ing g yo your ur pla plan is the the on only ly way to su succ ccee eed. d. It’ It’s 1% in insp spir irat atio ion n an and d 99 99% % pe pers rspi pira rati tion on.. That’s why the program needs to be si sim mple and sustainable. It needs to become part of your lifestyle without detracting from work, faadm il ily yncaen. dIf fyuonu. trW com minegndalilnactreom l aptrowgirllelsikseion iolyn bte o va y etosctrhoanngglye reevco erm yth nceen,tath overwhelming and a recipe for disaster. Small changes that can be adhered to consistently on a daily basis is how you will succeed and reap rea p lon long-t g-term erm ben benefi efits. ts. “What’s the best diet, the one you’ll follow”. follow”. “What’s “What’s the best best exercise, exerci se, the one you’ll you’ll do”. After designing an effective and easy to follow diet and training program, keeping track of it is necessary and beneficial for compliance. “I use a spreadsheet to check off the things I need to do daily to optimize results. When I’m I’m not getting results results or performance is suffering, a quick glance at the spreadsheet often explains the problem. I put the days of the month across the top and a list of compliance items on the side. This serves as a simple reminder or daily dai ly to-do to-do list.” list.” After designing an effective and easy to follow diet and training program, keeping track of it is necessary and beneficial for compliance. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD THE TH EV VER ERTI TICA CAL L DI DIET ET RECIPES BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD HOME-MADE CHICKEN STOCK Easy homemade stock. stock. Heals and improves digestion, and reduces allergies. INGREDIENTS:: INGREDIENTS 1 Whole free-range chicken or 2-3 lbs. of bony chicken parts such as necks, backs, feet, gizzards, breastbones and wings. 4 Quarts Cold filtered water 1 Cup Vinegar 2 tbsp Onion, coarsely chopped 1 Carrot peeled, and coarsely coarsely chopped 2 Celery sticks, coarsely chopped 3 Parsley DIRECTIONS: 1.Cut chicken parts into pieces, Place in a la larrge pot with water, vinegar and al alll vege vegeta tabl bles es exce except pt parsley. Brin Bring g to bo boilil,, re remo move ve scum scum that that ri rise ses s to top. top. 2. Rek, duth ce heare t, fl cavor ovorfu erful alnan d sdimm im meer r uit p to .24 hours. The The longer you coo cook the stoc stock, the e more mo flav and ri rich cher it’l ’lll be be. 3. Add parsley 10 minutes before finishing. 4.Let cool and strain the st sto ock and reser serve in your refrigerator until fat rises to to top p and and cong congea eal. l. 5.Sk Skim im off fa fatt and re rese serv rve e th the e st sto ock in co cove vere red d co cont nta ainer iners s in refri efrig ger erat ato or or freezer. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD MONSTER MASH (Grill Version) Easy and tasty gut health meal on thego! theg o! INGREDIENTS: 8 oz Ground Red Meat of C Ch hoice 1 cu c up White Ri R ice Co C ooked ¾ cup cup Chicken Chick en Stock/Bone Stock/Bone Broth 1 cup 3 oz Baby Bab y Spinach Spinach (option (optional) al) Belll Pepper Bel Peppers s (op (optio tional nal)) DIRECTIONS: 1. Grill Grill Ground Ground Beef Beef to med med to well well done. done. 2. Cook Cook be bellll pe pepp pper ers s on stove stove to top. p. 3. Once Once soft soft,, add ch chic icke ken n stoc stock k and bab baby y spina spinach ch.. 4. Le Lett it bo boilil an and d onc once e sp spin inac ach h co cook oks, s, tr tran ansf sfer er to a bow bowl. l. 5. Add rice, and grilled grilled meat meat and mix toge togethe therr. 6. Salt Salt to ta tast ste. e. 7. Enjoy! BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BUTTERY SALMON MASH INGREDIENTS 1lb Wild Salmon Filet 2 cups cups Chicken Chic ken Stock ¼ cu cup p Grass-fed Butte Butterr Softened ½ ts tsp p Vinegar DIRECTIONS: Set oven to 325-degree. 1. Butte utterr a sm sma all pa pan/ n/ov oven en di dish sh 2. Set the fi file lett s ski kin n do dow wn iin n the the di dish sh 3. Brin Bring g th the e st stoc ock k to a bo boilil a and nd pou pourr ov over er tthe he ffililet et m mak akin ing g sure the liquid covers the filet entirely entirely.. 4. Set Set iin no ove ven na and nd po poac ach h ffor or 6-10 6-10 mi minu nute tes s de depe pend ndin ing go on n tthe he thickness of filet. Be careful not to overcook. 5. Remo Remove ve fr from om ov oven en wh when en th the e in insi side de is just just a lilitt ttle le rare rare.. 6. Set the filet on a platter and cover. Mea Meanwh nwhile ile,, po pour ur sto stock ck int into o a pot and boi boill u unti ntill redu reduces ces to ½ cup. 7. Re Remo move ve fr from om st stov ove e and and wh whis isk k iin nb but utte terr 1 tabl tables espo poon on at a time and beat vigoro vigorously usly with each additi addition. on. 8. Ad Add dv vin ineg egar ar.. Ad Add ds sal altt iiff n nee eede ded. d. 9. Plac Place e ffililet et in bowl bowl an and da add dd a fe few ws spo poon ons so off the the st stoc ock. k. 10. Ser Serve ve w with ith cho choice ice of carb carb if d desi esired red.. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD BASIC SCRAMBLE INGREDIENTS: INGREDIENTS: 3 to to 4 Omega 3 Eggs ¼ cup Water or Whole Milk Pinch Himalayan or Sea Salt 1 tsp Grass Fed Butter DIRECTIONS: 1. Combi ombin ne eg eggs gs,, li liqu quid id,, and sa salt lt in a bo bowl wl 2. Wh Whisk isk un until til al almo most st fr frot othy hy.. 3. Pl Plac ace e no nonn-st stic ick k pa pan n ov over er medi medium um he heat at 4. Add butter and let it melt 5. Add egg mixture to the pan 6. Gently flip the eggs when they start to bubble until cooked to desired consistency. 7. Sc Scoo oop p on pl plat ate e an and d en enjo joy y wi with th spin spinac ach h shak shake! e! BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SIMPLY PERFECT STEAK SIMPLY Start with a high-quali ty cut of beef. beef. Prior to cooking, leave leav e steaks to sit at room temperatu temperature re 20-30 minutes. I prefer prefer simple seasoning. Note: Rare:125-130degree Fahrenheit. Fahrenheit. Medium Rare: 130-140degree Fahrenheit. Fahrenheit. Medium: 140-150-de 140-150-degree gree Fahrenhe Fahrenheit. it. Well Well done: 160+ INGREDIENTS: INGREDIENTS: 2 Thick Cut Steaks (Ribeye, NY Strip, or Sirloin) 4 tbsp Grass Fed Butter or Ghee 2 tbsp Kosher Salt or Medium Grain Salt pinch Fresh Ground Pepper (Optional) DIRECTIONS: 1. Remove Remove steaks steaks from from refrige refrigerato rator, r, pat pat dry with with paper paper towel. towel. 2. Let sit sit at room room tempera temperature ture 20-30 20-30 minut minutes es bef before ore cookin cooking. g. 3. In heavy heavy skillet skillet heat 2 tbsp tbsp Ghee Ghee or Butter Butter 4. Generousl Generously y season season steaks steaks on one side side with salt salt and if you you choose choose you can add add pepper as well. 5. Add to skille skillett season seasoned ed side side down down and sear sear on on medium medium,, high high he heat at for for 4 minutes. Do not move steaks around. 6. Add salt salt an and d pepp pepper er befor before e turni turning ng stea steak. k. 7. Add butter butter on top top of steak steak while while searing searing for for another another 4 minutes minutes.. Tr Transf ansfer er pan to preheated 350degree oven or grill to complete cooking to desired done-ness. 8. Remove Remove from from skillet, skillet, cove coverr loosely loosely with with foil foil and let rest rest 5 minutes minutes before before serving. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD SPINACH CH POWER POWER SMOOTHIE SPINA Spi Spinac nach h is loaded loaded wit with h po pota tassi ssium um.. You won’t won’t not notice ice the tast taste e of spinach spinach at all so blend blend aw away ay.. You can add ice to to your smoothie, but an another other way is to buy fresh spinach and freez freeze e them. Don’t Don ’t buy the already already froz frozen en spi spinac nach h bag bags. s. It’s It’s notthe same same INGREDIENTS: INGREDIENTS: 4oz Orange Juice 1 cup Frozen Spinach 1/2 Fresh Lemon DIRECTIONS: 1. Add all all ingredi ingredients ents into into a blende blenderr and blend blend until until smooth smooth.. 2. Po Pour ur into a chil chillled partt of your par your meal. meal. glass lass and enjoy joy it in the mor orni ning ng with ith your break reakfa fast st or as BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD VERTICAL ROAST CHICKEN INGREDIENTS:: INGREDIENTS 1 (4lbs) Roasting Chicken ¾ cup Stock/Bone Broth 3 tbsp Melted Grass Fed Butter ½ cup Dry White Wine Several sprigs of fresh thyme oregano or tarragon (optional) Sea Salt & Pepper to taste DIRECTIONS: 1. Strew Strew o onio nion n slice slices s in a roas roastin ting g pan. pan. 2. Stuff Stuff fresh fresh herbs herbs into the cavity cavity of th the e chicken chicken a and nd place place on the the rac rack k in the the roasting pan under side up. 3. Brush with melted butter and sprinkle with sea salt and pepper pepper.. Bake Bake at 375 degrees for 1 hour. 4. Turn chicken top side side up. Brush with more butter season with salt and pepper pepper and return to oven. Bake another hour. 5. Remove Remove chicken chicken to a carving carving board board and cut cut into individ individual ual pie pieces. ces. Reserv Reserve e chicken pieces in a warm oven while making sauces MAKING SAUCE: 1. Remove rack from from bakin baking g pan. You may pour off off the fat if you wish but but it’s it’s not necessary. 2. Pour in w wine ine and bring bring to a boil. Add stock and reduce to about half by vigorous boiling. 3. Strain Strain sauce sauce into into a small small saucep saucepan an and enjoy! an and d keep keep warm warm ove overr a low flame. flame. Ser Serve ve BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD RICE COOKER MONSTER MASH Courtesy of Chase Irons (Youtuber) (Youtuber) - Use 20-Cup Rice Cooker INGREDIENTS: INGREDIENTS: 2 cups White Rice 1 cup Chicken Stock/Bone Broth 4 cups Water 100 grams Raw Baby Spinach 1 Whole Bell Pepper Sliced Thinly 1 medium Sweet Potato Peeled and Diced 24oz Ground Bison or 93/7 Ground Beef rolled into 12 oz balls 16g Salt 1 tbsp Grass Fed Butter DIRECTIONS: 1. Rinse rice rice in rice cooke cookerr, add bone bone broth broth and wate waterr. 2. Add Add salt salt and and bu butt tter er an and d spin spinac ach. h. 3. Top with the meatballs and spread out evenly. 4. Add Add dic diced ed swee sweett po pota tato toes es an and d bel belll p pep eppe pers rs.. 5. Close Close and and press press White White Rice Rice Cookbutto Cookbutton n on your your rice coo cooke kerr. 6. When When titime merr is do done ne,, enjoy! BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD APPENDIX A: CALCULATE BMR 1. CALCULATE CALCULATE BMR (BASAL (BAS AL METABOLIC RATE) RATE) 2. MULTIPLY BMR BY ACTIVITYLEVEL a. Sed Sedent entary ary (l (low ow act activi ivity) ty):: 1.21.2-1.4 1.4 b. Mo Mode dera rate te Acti Activi vity ty 1. 1.44-1. 1.6 6 c. Hi High gh Acti Activi vity ty 1. 1.66-1. 1.8 8 3. SELEC SELECT T GOAL GOAL a. Los Lose e we weig ight ht - (su (subtr btract act 500 cal calori ories es ffrom rom B BMR MR x ac activ tivity ity le leve vel) l) b. Mai Mainta ntain in w weig eight ht - bod body y ReRe-com compos positi ition on u use se s same ame num number ber as BMR x activ activity ity level and monit monitor or weigh weight. t. Adjus Adjustt ifif neede needed. d. a. Ga Gain in w wei eigh ghtt - (add (add 5 500 00 c cal alor orie ies s to B BMR MR x ac acti tivi vity ty leve level) l) *these are merely estimate to help you get started . actual calories will need to be adjusted on an ongoing basis, based on your results. If you need a more accurate estimate , you can consult theverticaldiet.com for coaching assistance. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD APPENDIX B: CALORIES (WE PREP/YOU PREP) BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “WE PREP” (VERTICAL DIET MEALS) CALORIES: 125 0 CALORIES: 1250 CALORIES 1/2 Breakfa Bre akfast st Low Carb Carb (4oz) PROTEIN FATS CARBS 220 12 15 2 10 - - 3 20 - - 5 10 Almonds Almonds 75 3 6 2 4oz Bone Broth - - - - Bison Monster Mash Low Carb (6oz) 310 38 16 4 ½ Ora Orange nge 40 1 - 8 Spinac Spinach h (2 Cups Cups)) 20 - - 2 Salmon Salm on W/Car W/Carb b (4oz) 320 25 6 41 3 Baby Baby Carrot Carrots s 10 - - 3 20 - - 5 1 Cup Yogurt Yogurt (2%) (2%) 150 23 4 8 Orange Oran ge Juice (4oz) 55 1 - 13 Spinach Spin ach (2 Cups) 14 2 - 2 113 46 103 36% 33% 33% 3 Baby Baby Carro Carrots ts 2oz Cranberry Juice Cranberry Juice (2oz) TOTAL 1263 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “YOU PREP” (HOME COOKING) CALORIES: 1250 CALORIES: 125 0 CALORIES 3 Eggs Spinach/Peppers W/Ghee, Tallow, Butter (1/4oz) PROTEIN FATS CARBS 220 12 15 2 10 - - 3 20 - - 5 10 Almonds Almonds 75 3 6 2 Bison Monster Mash/ Low Carb (6oz) 310 38 16 4 ½ Ora Orang nge e 40 1 - 8 Spinac Spinach h (2 Cups Cups)) 20 - - 2 Salmon Salm on W/Car W/Carb b (4oz) 320 25 6 41 3B Baby aby Carrots Carrots 10 - - 3 20 - - 5 1 Cup Yogurt Yogurt (2%) (2%) 150 23 4 8 Orang Ora nge e Jui Juice ce 55 1 - 13 Spinach Spin ach (2 Cups 14 2 - 2 107 47 98 34% 34% 31% 3B Baby aby Carrots Carrots 2oz Cranberry Juice 2oz Cranberry Juice TOTAL 1258 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “WE PREP” (VERTICAL DIET MEALS) CALORIES: 1500 CALORIES Breakfast/Low Carb (4oz) PROTEIN FAT CARBS 440 35 27 15 15 - - 3 26 - - 6 10 Alm Almonds onds 75 3 6 2 4 Oz Bone Broth - - - - 310 38 16 4 1 Small Orange or 4oz OJ 56 - - 13 Spinac Spinach h (2 Cups) 14 2 - 2 Steak Regular 340 37 7 32 Orange Juice 4oz 56 - - 13 14 2 - 2 1 Cup Yogurt Yogurt (2%) 150 23 4 8 3 Baby Carrots 10 - - 3 125 54 118 34% 33% 32% 3B Baby aby Carrots Carrots 2oz Cranberry Juice Bison Monster Mash/ Low Carb Mash/ (6oz) Spinach 2 Cups TOTAL 1478 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “YOU PREP” (HOME COOKING) CALORIES: 1500 CALORIES PROTEIN FAT CARBS 4 Eggs 290 24 20 - 4 Egg Whites 68 14 - - Spinach/Peppers - - - 4 1 Pat Ghee, Tallow, Butter (1/4oz/0 - - 5 - 3 Baby Carrots 15 - - 3 2oz Cranberry Juice 26 - - 6 5 oz Bison/Top Sirloin 285 34 16 - Peppers - - - 4 SPINAC SPIN ACH H (2 CUPS) 14 2 - 2 4oz Bone Broth - - - - 1 Small Orange or 4oz OJ 56 - - 13 5oz Steak, Salmon or Bison 285 34 16 - ½ Cup Rice or Med Potato 150 - - 37 Spinach 2 Cups 14 2 - 2 Orange Juice 4oz 56 - - 13 1 Cup Yogurt Yogurt (2%) (2%) 150 23 4 8 3 Baby Carrots 10 - - 3 136 67 97 36% 40% 26% TOTAL 1494 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “WE PREP” (VERTICAL DIET MEALS) CALORIES: 1750 CALORIES PROTEIN 450 26 24 32 15 - - 3 26 - - 6 10 Alm Almonds onds 75 3 6 2 4oz Bone Broth - - - - Bison Monster Mash Mash Large 570 44 15 60 56 - - 13 Spinach Spin ach (2 Cups) 14 2 - 2 Steak Regular 340 37 7 32 ORANGE JUICE 4oz 56 - - 13 Spinach 2 Cups 14 2 - 2 1 Cup Yogurt Yogurt (2%) 150 23 4 8 10 - - 3 137 56 176 31% 28% 40% Breakfast Scramble Large 3 Baby Baby Carrot Carrots s 2oz Cranberry Juice 1 Small Orange or 4oz OJ 3 Baby Carrots TOTAL 1776 FAT CARBS BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “YOU PREP” (HOME COOKING) CALORIES: 1750 PROTEIN CALORIES 4 Eggs FAT CARBS 290 24 20 32 4 Egg Whites 68 14 - - 1 Slice Cheddar 110 4 5 - 3 Baby Baby Carro Carrots ts 15 - - 3 2oz Cranberry Juice 26 - - 6 10 Almonds 75 3 6 2 Spinach/Peppers - - - 4 1 Pat Ghee, Tallow, Butter (1/4oz) - - 5 - 5oz Bison/Top Sirloin 285 34 16 - ¾ Cup Rice Or Med Potato 150 2 - 37 Spinac Spinach h (2 Cups) 14 2 - 2 Peppers - - - 4 4oz Bone Broth - - - - 1 Small Orange or 4 Oz OJ 56 - - 13 5oz Steak, Salmon, Bison 285 34 16 - ½ Cup Rice Or Med Potato 150 2 - 37 Spinach 2 Cups 14 2 - 2 Orange Juice 4oz 56 - - 13 150 23 4 8 10 - - 3 1 Cup Yogurt 2% 3 Baby Carrots TOTAL 1754 144 72 134 31% 28% 44% BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “WE PREP” (VERTICAL DIET MEALS) CALORIES: 2000 PROTEIN FAT FA T CARBS 450 26 24 32 15 - - 3 26 - - 6 10 Alm Almonds onds 75 3 6 2 4oz Bone Broth - - - - Bison Monster Mash Mash Large 570 44 15 60 56 - - 13 Spinach Spin ach (2 Cups) 14 2 - 2 Steak Large 570 54 Orange Juice 4oz 56 Spinach 2 Cups CALORIES Breakfast Scramble Large 3 Baby Baby Carrot Carrots s 2oz Cranberry Juice 1 Small Orange or 4oz OJ 12 55 - - 13 14 2 - 2 1 Cup Yogurt Yogurt (5%) (5%) Fage 200 20 11 7 3 Baby Carrots 10 - - 3 2056 151 68 198 29% 30% 39% TOTAL BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “YOU PREP” (HOME COOKING) CALORIES: 2000 CALORIES PROTEIN FAT CARBS 4 Eggs 290 24 20 - 4 Egg Whites 68 14 - - 110 4 5 - - - - 4 1 Pat Ghee, Tallow, Butter (1/4oz) - - 5 - ¾ Cups Rice, Oats, Potato 150 2 - 37 3 Baby Carrots 15 - - 3 2oz Cranberry Juice 26 - - 6 10 Almonds 75 3 6 2 5oz Bison/Top Sirloin 285 34 16 - 1 Cup Rice or Potato 204 4 - 44 Spinach Spin ach (2 Cups) 14 2 - 2 Peppers - - - 4 4oz Bone Broth - - - - 1 Small Orange or 4oz OJ 56 - - 13 5oz Steak, Salmon or Bison 285 42 16 - 1 Cup Rice or Potato 204 4 - 44 14 2 - 2 26 - - 6 56 - - 13 150 23 4 8 10 - - 3 1 Slice Cheddar Cheese Spinach/Peppers Spinach 2 Cups 2oz Cranberry Juice or Fruit Orange Juice 40z 1 Cup Yogurt Yogurt (2%) (2%) 3 Baby Carrots TOTAL 2038 158 72 191 31% 32% 37% BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “WE PREP” (VERTICAL DIET MEALS) CALORIES: 2250 PROTEIN FAT FA T CARBS 590 32 29 47 15 - - 3 26 - - 6 10 Alm Almonds onds 75 3 6 2 4oz Bone Broth - - - - Steak Large 550 54 12 55 56 - - 13 Spinach Spin ach (2 Cups) 14 2 - 2 Bison Biso n Mash Lrg + Potato 690 49 Orange Juice 4oz 56 Spinach 2 Cups CALORIES Breakfast Scramble Large 3 Baby Baby Carrot Carrots s 2oz Cranberry Juice 1 Small Orange or 4oz OJ 16 86 - - 13 14 2 - 2 1 Cup Yogurt Yogurt (5%) (5%) Fage 200 20 11 7 3 Baby Carrots 10 - - 3 2296 162 74 239 28% 29% 42% TOTAL BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “YOU PREP” (HOME COOKING) CALORIES: 2250 CALORIES PROTEIN FAT CARBS 4 Eggs 290 24 20 - 4 Egg Whites 68 14 - - 110 4 5 - - - - 4 1 Pat Ghee, Tallow, Butter (1/4oz) - - 5 - 1 Cup Rice or Potato 204 4 - 44 3 Baby Carrots 15 - - 3 2oz Cranberry Juice 26 - - 6 10 Almonds 75 3 6 2 6oz Steak, Salmon or Bison 354 42 20 1 Cup Rice or Potato 204 4 - 44 Spinach Spin ach (2 Cups) 14 2 - 2 Peppers - - - 4 4oz Bone Broth - - - - 1 Small Orange or 4oz OJ 56 - - 13 6oz Steak, Salmon or Bison 354 42 20 - 1 Cup Rice or Potato 204 4 - 44 Spinach 2 Cups 14 2 - 2 Orange Juice 40z 56 - - 13 150 23 4 8 10 - - 3 1 Slice Cheddar Cheese Spinach/Peppers 1 Cup Yogurt Yogurt (2%) 3 Baby Carrots - TOTAL 2254 165 87 191 29% 35% 34% BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “WE PREP” The Vertical Diet Meals CALORIES: 2500 CALORIES Breakfast Scramble Large PROTEIN FAT FA T CARBS 590 32 29 47 15 - - 3 2oz Cranberry Juice 26 - - 6 10 Alm Almonds onds 75 3 6 2 4oz Bone Broth - - - - Bison Mash LG + Potato 670 49 16 82 56 - - 13 Spinach Spin ach (2 Cups) 14 2 - 2 Steak Large 550 54 12 55 Orange Juice 4oz 56 - - 13 Spinach 2 Cups 14 2 - 2 360 45 18 6 ½ Cup Yogurt 2% 75 12 2 4 3 Baby Carrots 10 - - 3 199 83 238 32% 30% 38% 3 Baby Baby Carrot Carrots s 1 Small Orange or 4oz OJ Bison Mash Low Carb TOTAL 2511 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “YOU PREP” (HOME COOKING) CALORIES: 2500 CALORIES 4 Eggs PROTEIN FAT CARBS 290 68 24 14 20 - - 110 4 5 - - - - 4 1 Pat Ghee, Tallow, Butter (1/4oz) - - 5 - 1 Cup Rice or Potato 204 4 - 44 3 Baby Carrots 15 - - 3 2oz Cranberry Juice 26 - - 6 10 Almonds 75 3 6 2 6oz Steak, Salmon or Bison 354 42 20 1 Cup Rice or Potato 204 4 - 44 Spinac Spinach h (2 Cups) 14 2 - 2 Peppers - - - 4 4oz Bone Broth - - - - 1 Small Orange or 4oz OJ 56 - - 13 6oz Steak, Salmon or Bison 354 42 20 - 1 Cup Rice or Potato 204 4 - 44 Spinach 2 Cups 14 2 - 2 Orange Juice 40z 56 - - 13 6oz Steak, Salmon, or Bison 354 42 20 - ¼ cup Rice 50 - - 11 ½ Cup Yogurt Yogurt (2% (2%)) 75 12 2 4 3 Baby Carrots 10 - - 3 199 98 199 31% 35% 31% 4 Egg Whites 1 Slice Cheddar Cheese Spinach/Peppers TOTAL 2533 - BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “WE PREP” (VERTICAL DIET MEALS) CALORIES: 2750 CALORIES PROTEIN FAT FA T CARBS 590 32 29 47 15 - - 3 26 - - 6 10 Alm Almonds onds 75 3 6 2 4oz Bone Broth - - - - Bison Mash LG + Potato 670 49 16 82 56 - - 13 Spinac Spinach h (2 Cups Cups)) 14 2 - 2 Steak Large 550 54 12 55 Orange Juice 4oz 56 - - 13 Spinach 2 Cups 14 2 - 2 360 45 18 6 1 Cup Yogurt 5% Fage 200 20 11 7 3 Baby Carrots 10 - - 3 207 92 241 31% 31% 37% Breakfast Scramble Large 3B Baby aby Carrots Carrots 2oz Cranberry Juice 1 Small Orange or 4oz OJ Bison Mash Low Carb TOTAL 2636 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “YOU PREP” (HOME COOKING) CALORIES: 2750 CALORIES PROTEIN FAT CARBS 4 Eggs 290 24 20 - 4 Egg Whites 68 14 - - 110 4 5 - - - - 4 1 Pat Ghee, Tallow, Butter (1/4oz) - - 5 - 1 Cup Rice or Potato 204 4 - 44 3 Baby Carrots 15 - - 3 2oz Cranberry Juice 26 - - 6 10 Almonds 75 3 6 2 8oz Steak, Salmon or Bison 442 52 25 1 Cup Rice or Potato 204 4 - 44 Spinac Spinach h (2 Cups) 14 2 - 2 Peppers - - - 4 4oz Bone Broth - - - - 1 Small Orange or 4oz OJ 56 - - 13 8oz Steak, Salmon or Bison 442 52 25 - 1 Cup Rice or Potato 204 4 - 44 Spinach 2 Cups 14 2 - 2 Orange Juice 40z 56 - - 13 6oz Steak, Salmon, or Bison 354 42 20 - ½ cup Rice 100 - - 22 75 12 2 4 1 Slice Cheddar Cheese Spinach/Peppers ½ Cup Yogurt Yogurt (2% (2%)) - 10 3 Baby Carrots TOTAL - - 3 219 108 210 32% 35% 30% 2759 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “WE PREP” (VERTICAL DIET MEALS) CALORIES: 3000 CALORIES PROTEIN FAT FA T CARBS 590 32 29 47 15 - - 3 26 - - 6 10 Alm Almonds onds 75 3 6 2 4oz Bone Broth - - - - Bison Mash Low Carb 360 45 18 6 56 - - 13 Spinac Spinach h (2 Cups Cups)) 14 2 - 2 Steak Large 550 54 12 55 Orange Juice 4oz 56 - - 13 Spinach 2 Cups 14 2 - 2 550 54 12 55 Beef Monster Mash Low Carb 620 47 46 5 ½ Cup Yogurt 2% 75 12 2 4 3 Baby Carrots 10 - - 3 251 125 216 33% 37% 29% Breakfast Scramble Large 3B Baby aby Carrots Carrots 2oz Cranberry Juice 1 Small Orange or 4oz OJ Steak Large TOTAL 3006 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “YOU PREP” (HOME COOKING) CALORIES: 3000 CALORIES PROTEIN FAT CARBS 4 Eggs 290 24 20 - 4 Egg Whites 68 14 - - 110 4 5 - - - - 4 1 Pat Ghee, Tallow, Butter (1/4oz) - - 5 - 1 Cup Rice or Potato 204 4 - 44 3 Baby Carrots 15 - - 3 2oz Cranberry Juice 26 - - 6 10 Almonds 75 3 6 2 6oz Steak, Salmon or Bison 354 42 20 1 Cup Rice or Potato 204 4 - 44 Spinac Spinach h (2 Cups) 14 2 - 2 Peppers - - - 4 4oz Bone Broth - - - - 1 Small Orange or 4oz OJ 56 - - 13 6oz Steak, Salmon or Bison 354 42 20 - 1 Cup Rice or Potato 204 4 - 44 14 56 2 - - 2 13 6oz Steak, Salmon or Bison 354 42 20 ½ Cup Rice 100 - - 22 6oz Steak, Salmon, or Bison 354 42 20 - ½ cup Rice 100 - - 22 ½ Cup Yogurt Yogurt (2% (2%)) 75 12 2 4 3 Baby Carrots 10 - - 3 1 Slice Cheddar Cheese Spinach/Peppers Spinach 2 Cups Orange Juice 40z - - TOTAL 3032 219 108 210 32% 35% 30% BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “WE PREP” (VERTICAL DIET MEALS) CALORIES: 3250 CALORIES PROTEIN FAT FA T CARBS 590 32 29 47 15 - - 3 52 - - 12 1 Cup yogurt Fage 5% 200 20 11 7 Bison Mash Lrg 570 46 16 60 56 - - 13 Spinac Spinach h (2 Cups Cups)) 14 2 - 2 10 Almonds 75 3 6 2 Steak Large 550 54 12 55 3 Baby Carrots 10 - - 3 Bison Mash Large 570 54 12 55 Steak Large 480 52 9 48 Orange Juice 4oz 56 - - 13 Spinach (2 Cups) 14 2 - 2 257 99 327 32% 27% 40% Breakfast Scramble Large 3B Baby aby Carrots Carrots 4oz Cranberry Juice 4oz OJ TOTAL 3247 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “YOU PREP” (HOME COOKING) CALORIES: 3250 CALORIES PROTEIN FAT CARBS 4 Eggs 290 24 20 - 4 Egg Whites 68 14 - - 110 4 5 - - - - 4 1 Pat Ghee, Tallow, Butter (1/4oz) - - 5 - 1 Cup Rice or Potato 204 4 - 44 3 Baby Carrots 15 - - 3 4oz Cranberry Juice 52 - - 12 10 Almonds 75 3 6 2 6oz Steak, Salmon or Bison 354 42 20 1 Cup Rice or Potato 204 4 - 44 Spinac Spinach h (2 Cups) 14 2 - 2 Peppers - - - 4 4oz Bone Broth - - - - 1 Small Orange or 4oz OJ 56 - - 13 6oz Steak, Salmon or Bison 354 42 20 - 1 Cup Rice or Potato 204 4 - 44 14 56 2 - - 2 13 6oz Steak, Salmon or Bison 354 42 20 1 Cup Rice 204 4 - 44 6oz Steak, Salmon, or Bison 354 42 20 - 1 cup Rice 204 4 - 44 ½ Cup Yogurt Yogurt (2% (2%)) 75 12 2 4 3 Baby Carrots 10 - - 3 1 Slice Cheddar Cheese Spinach/Peppers Spinach 2 Cups Orange Juice 4oz - - TOTAL 3266 249 118 282 30% 33% 35% BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “WE PREP” (VERTICAL DIET MEALS) CALORIES: 3500 CALORIES PROTEIN FAT FA T CARBS 590 32 29 47 15 - - 3 52 - - 12 1 Cup yogurt Fage 2% 150 23 4 8 Bison Mash Lrg 570 46 16 60 56 - - 13 Spinac Spinach h (2 Cups Cups)) 14 2 - 2 10 Almonds 75 3 6 2 Steak Large 480 52 9 48 3 Baby Carrots 10 - - 3 4oz Cranberry Juice 52 - - 12 Beef Mash Large 570 54 12 55 Steak Large 480 52 9 48 Orange Juice 4oz 56 - - 13 Spinach (2 Cups) 14 2 - 2 259 111 363 29% 28% 41% Breakfast Scramble Large 3B Baby aby Carrots Carrots 4oz Cranberry Juice 4oz OJ TOTAL 3524 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “YOU PREP” (HOME COOKING) CALORIES: 3500 CALORIES PROTEIN FAT CARBS 4 Eggs 290 24 20 - 4 Egg Whites 68 14 - - 110 4 5 - - - - 4 1 Pat Ghee, Tallow, Butter (1/4oz) - - 5 - 1 Cup Rice or Potato 204 4 - 44 3 Baby Carrots 15 - - 3 4oz Cranberry Juice 52 - - 12 10 Almonds 75 3 6 2 8oz Steak, Salmon or Bison 442 52 25 1 Cup Rice or Potato 204 4 - 44 Spinac Spinach h (2 Cups) 14 2 - 2 Peppers - - - 4 4oz Bone Broth - - - - 1 Small Orange or 4oz OJ 56 - - 13 8oz Steak, Salmon or Bison 442 52 25 - 1 Cup Rice or Potato 204 4 - 44 14 56 2 - - 2 13 6oz Steak, Salmon or Bison 354 42 20 1.5 Cup Rice 300 6 - 66 6oz Steak, Salmon, or Bison 354 42 20 - 1 cup Rice 204 4 - 44 ½ Cup Yogurt Yogurt (2% (2%)) 75 12 2 4 3 Baby Carrots 10 - - 3 1 Slice Cheddar Cheese Spinach/Peppers Spinach 2 Cups Orange Juice 4oz - - TOTAL 3538 271 128 304 31% 33% 34% BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “WE PREP” (VERTICAL DIET MEALS) CALORIES: 4000 CALORIES PROTEIN FAT FA T CARBS 590 32 29 47 15 - - 3 52 - - 12 1 Cup yogurt Fage 2% 150 23 4 8 Bison Mash Lrg 570 46 16 60 80 2 - 16 Spinac Spinach h (2 Cups Cups)) 14 2 - 2 10 Almonds 75 3 6 2 Bison Mash Lrg 570 46 16 60 3 Baby Carrots 10 - - 3 4oz Cranberry Juice 52 - - 12 Beef Mash Large 570 54 12 55 Steak Large 480 52 9 48 Orange Juice 4oz 56 - - 13 Spinach (2 Cups) 14 2 - 2 400 - - 100 258 119 456 26% 27% 45% Breakfast Scramble Large 3B Baby aby Carrots Carrots 4oz Cranberry Juice 1 Orange Side Rice or Oats TOTAL 4018 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “YOU PREP” (HOME COOKING) CALORIES: 4000 CALORIES 4 Eggs 4 Egg Whites PROTEIN FAT CARBS 290 68 24 14 20 - - 110 4 5 - - - - 4 1 Pat Ghee, Tallow, Butter (1/4oz) - - 5 - 1.5 Cup Rice or Potato 300 3 - 66 3 Baby Carrots 15 - - 3 4oz Cranberry Juice 52 - - 12 10 Almonds 75 3 6 2 8oz Steak, Salmon or 442 52 25 1 Slice Cheddar Cheese Spinach/Peppers Bison 1.5 Cup Rice or Potato 300 3 - 66 Spinac Spinach h (2 Cups) 14 2 - 2 Peppers - - - 4 4oz Bone Broth - - - - 1 Small Orange or 4oz OJ 56 - - 13 8oz Steak, Salmon or Bison 442 52 25 - 1.5 Cup Rice or Potato 300 6 - 66 Spinach 2 Cups 14 2 - 2 Orange Juice 4oz 56 - - 13 6oz Steak, Salmon or Bison 354 42 20 - 1.5 Cup Rice 300 3 - 66 Orange Juice 4oz 56 - - 13 6oz Steak, Salmon, or Bison 354 42 20 - 1.5 cup Rice 300 3 - 66 1 Cup Yogurt Yogurt (2% (2%)) 150 23 4 8 10 - - 3 278 130 409 3 Baby Carrots TOTAL 4053 27% 29% 40% BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “WE PREP” (VERTICAL DIET MEALS) CALORIES: 4500 CALORIES PROTEIN FAT FA T CARBS 590 32 29 47 15 - - 3 52 - - 12 1.5 Cup yogurt Fage 2% 255 35 6 12 Bison Mash Lrg 570 46 16 60 80 2 - 16 Spinac Spinach h (2 Cups Cups)) 14 2 - 2 10 Almonds 75 3 6 2 Bison Mash Lrg 570 46 16 60 3 Baby Carrots 10 - - 3 4oz Cranberry Juice 52 - - 12 Beef Mash Large 570 54 12 55 Steak Large 480 52 9 48 Orange Juice 4oz 56 - - 13 Spinach (2 Cups) 14 2 - 2 400 4 - 88 278 143 500 24% 28% 44% Breakfast Scramble Large 3B Baby aby Carrots Carrots 4oz Cranberry Juice 1 Orange Side Rice or Oats TOTAL 4563 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “YOU PREP” (HOME COOKING) CALORIES: 4500 CALORIES 4 Eggs 4 Egg Whites PROTEIN FAT CARBS 290 68 24 14 20 - - 110 4 5 - - - - 4 1 Pat Ghee, Tallow, Butter (1/4oz) - - 5 - 1.5 Cup Rice or Potato 300 3 - 66 3 Baby Carrots 15 - - 3 4oz Cranberry Juice 52 - - 12 10 Almonds 75 3 6 2 2 Cup Rice or Potato 442 400 52 8 25 - 88 Spinac Spinach h (2 Cups) 14 2 - 2 Peppers - - - 4 4oz Bone Broth - - - - 1 Small Orange or 4oz OJ 56 - - 13 8oz Steak, Salmon or Bison 442 52 25 - 2 Cup Rice or Potato 400 4 - 88 Spinach 2 Cups 14 2 - 2 Orange Juice 4oz 56 - - 13 8oz Steak, Salmon or Bison 442 52 25 - 2 Cup Rice 400 4 - 88 Orange Juice 4oz 56 - - 13 8oz Steak, Salmon, or Bison 442 52 25 - 2 cup Rice 400 4 - 88 ½ Cup Yogurt Yogurt (2% (2%)) 75 12 2 4 3 Baby Carrots 10 - - 3 292 138 493 1 Slice Cheddar Cheese Spinach/Peppers 8oz Steak, Salmon or Bison TOTAL 4554 26% 27% 43% BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “WE PREP” (VERTICAL DIET MEALS) CALORIES: 5000 CALORIES PROTEIN FAT FA T CARBS 590 32 29 47 15 - - 3 52 - - 12 1.5 Cup yogurt Fage 2% 255 35 6 12 Worlds Strongest Monster Mash Beef 1100 58 53 94 80 2 - 16 Spinac Spinach h (2 Cups Cups)) 14 2 - 2 10 Almonds 75 3 6 2 Bison Mash Lrg 670 49 16 82 3 Baby Carrots 10 - - 3 4oz Cranberry Juice 52 - - 12 110 58 53 94 Steak Large 480 52 9 48 Orange Juice 4oz 56 - - 13 Spinach (2 Cups) 14 2 - 2 400 4 - 88 300 173 508 24% 31% 41% Breakfast Scramble Large 3B Baby aby Carrots Carrots 4oz Cranberry Juice 1 Orange Beef Mash WSM Side Rice or Oats TOTAL 4943 BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD “YOU PREP” (HOME COOKING) CALORIES: 5000 CALORIES 4 Eggs PROTEIN FAT CARBS 290 68 24 14 20 - - 110 4 5 - - - - 4 1 Pat Ghee, Tallow, Butter (1/4oz) - - 5 - 2 Cup Rice or Potato 400 8 - 88 3 Baby Carrots 15 - - 3 4oz Cranberry Juice 52 - - 12 10 Almonds 75 3 6 2 2 Cup Rice or Potato 442 400 52 8 25 - 88 Spinac Spinach h (2 Cups) 14 2 - 2 Peppers - - - 4 4oz Bone Broth - - - - 1 Small Orange or 4oz OJ 56 - - 13 10oz Steak, Salmon or Bison 553 65 31 - 2 Cup Rice or Potato 400 4 - 88 Spinach 2 Cups 14 2 - 2 Orange Juice 4oz 56 - - 13 10oz Steak, Salmon or Bison 553 65 31 - 2 Cup Rice 400 4 - 88 Orange Juice 4oz 56 - - 13 8oz Steak, Salmon, or Bison 442 52 25 - 2 cup Rice 400 4 - 88 1 Cup Yogurt Yogurt (5% (5%)) 200 20 11 7 10 - - 3 331 159 518 4 Egg Whites 1 Slice Cheddar Cheese Spinach/Peppers 8oz Steak, Salmon or Bison 3 Baby Carrots TOTAL 5001 26% 27% 43% BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD APPENDIX C: SHOPPING LIST PROTEINS Bison Steak Gro Ground und Bee Beeff Salmon (or) Fatty Fish, Sardines, Rainbo Rainbow w Tro Trout ut Eggs Milk Yogurt Cheese Chicken Bacon CARBS/FRUIT/VEGGIES Spinach Spina Spinach/pe ch/pepper pper blen blend d Raw carrots Swe Sweet et pot potato ato Potato Almonds Oranges (or) Blueberries Raspberries Strawberries Melons Ora Orange nge jui juice ce Cra Cranbe nberry rry juice juice Wh White ite Ric Rice e OTHER Beef Tallow allow Grass Fed Butter (Kerrygol (Kerrygold) d) SUPPLEMENTS Vit D3 Cod-liver Kril Krilll Oi Oill Magnesium Tu Tudca dca (Opt (Optiona ional) l) Bone Broth Broth (Chicke (Chicken n Stock) Pink salt Redm Redmond ond Real Salt Iod Iodize ized d Sa Salt lt BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD APPENDIX C: SHOPPING LIST (WHAT TO LOOK FOR) BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD APPENDIX D: DAILY CHECKLIST (DOWNLOAD “MY VERTICAL TRACKER” APP) VIT D3 BODY BO DY WEIG WEIGHT HT 10 MIN WALKS MIN MEDICATION SUPPLEMENTS BRUSH/FLOSS MC MCGI GILL LL BIG 3 WORKOUT DA DAIL ILY Y FRUIT DAILY DAIL Y CARROT DAIL ILY Y IODINE DA DA DAIL ILY Y MEAL MEALS S SLEEP BOWEL MOVEMENTS BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD APPENDIX E: US/METRIC CONVERSION BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD APPENDIX F: WATER CUTS WATER WA TER CUTS I HATE WATER CUTS!! I constantly try to talk athletes out of water cuts This is especially true for high school athletes. I think it’s detrimental to their development. I was a high school wrestler. I’ve co coac ache hed d wr wres estl tler ers s an and d fi figh ghte ters rs an and d I’ve I’ve cut cut we weig ight ht thro throug ugho hout ut my care career er.. I’ve helped nearly every powerlifting World Record holder in every weight class cut weight for competition at one time or another. I’ve also hired George Lockhart and flown him out to Las Vegas to help me with the Professional MMA fighters and championship belt holding boxers I’ve worked with in the past. I’ve attended George’s hands-on clinics and his water cut seminar. George is the most experienced weight cut expert in the world and has handled more ore UFC fighters than any other coach. I STILL HATE WATER CUTS!! Eddy Coan set world records in every weight class from 165lbs up to 24 242l 2lbs bs thr hrou ough gho out hi his s ca care reer er.. He didn didn’t ’t st stay ay in on one e weigh eightt cl cla ass ss.. Eddy’s mentality was to grow, not to shrink. I agree! I do not advise cutting more than 8% of your body weight and that that’’s de depe pen nde dent nt up upon on ho how w mu much ch mu musc scle le tiss tissue ue you ca carr rry y. Men will ill ha have ve an easier time cutting water weight than women because they carry more mor e mus muscle cle.. I don’t advise losing more than 1% of your body weight a week during the last 30 days before a competition ion and I prefer not to lose ANY weig we ight ht th the e la last st mo mont nth h to mini minimi mize ze a de decr crea ease se in pe perf rfor orma manc nce. e. I suggest staying closer to competition weight year round and dropping the extra body fat between days 90-30 days out from competition depending on the amount needed to lose and then just dropping the la las st 4-8% in water 48 hours before weigh ins (usi sin ng a 10 day plan as described). Water ater cu cuts ts ca can n be da dang nger erou ous s an and d po pote tent ntia ialllly y life life thre threat aten enin ing. g. Th The e foll follow owin ing g wat ater er cu cutt pr prot otoc ocol ol is an exa xamp mple le of ho how w I would uld prepa reparre an athlete for weigh-ins. It is not medical advice. This protocol is specific for 24 hour weigh-ins. I do not advise cu cutt ttin ing g wei eigh ghtt or wat ater er for for sa same me da day y weigh eigh ins. ins. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD APPENDIX G: WATER CUT PROTOCOL Weigh eigh In 10 Da Day y Mon Tues Wed Thur Out 1 Drink 1-2 Gallons of Water Daily 2 Remove Water 3 Eat Ice Chips 4 5 6 7 8 Fasted Cardio for 30 mins upon Waking Keep Calories The Same Cut carbs <100g Cut Sodium Add NuSalt (potassium) x x 1,500mg Dandelion Root 3x Day - 1x 2x 3x 1,500mg Uva-Ursi 3x Day 1x 2x 3x S Su uper Dieter Tea 2 packets Before Bed 18 19 20 21 22 Light Sweat am (Fighters) Light Sweat pm (Fighters) 3x: 10 min Walks After Meals (Lifters) 5G BCAA Before/after sweats x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x 23 Melatonin 2-3mg 24 Stay cool all day 25 Sleep in cool room 26 Sweet Sweat before workout am 27 Sweet Sweat before workout pm 28 Jolly ranchers if feeling Hypoglycemic 29 H Ho ot bath - as needed after 6pm Thursday Night 30 hot bath - as needed before weigh-ins 31 Drink Post weigh-in shake: x x x 9 Boiled Chicken Chicken/2 /2 Almond Almonds s each meal 10 11 12 13 14 15 16 17 x Fri x x x x x x x x x x x x x x x x x x 32 Drink Shake 1 Slowly (10 15 m miinutes) 33 15 m minu inutes tes aft after er c comp omplet leting ing S Shak hake e 1: 34 Drink Shake 2 Slowly (10-15 m miinutes) 35 15 m minu inutes tes a afte fterr co compl mpletin eting g Sh Shake ake 2: 36 Drink Shake 3 Slowly (10-15 m miinutes) 37 1 hour late: 38 Eat First Meal BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD APPENDIX H CALCULATOR (Water Cut Only) ENTER ENTER ENTER 0 0 Current Bodyweight in Pounds Competit Comp etition ion weight class in Pound Poundss 0% Bodyfat Bodyf at % in Decimal Form 0 Current Curre nt Bo BodyWei dyWeight ght x Body Body Fat%) = Lean Body Mass 0.0 (Lean Body Mass x 0.4) = Lean 0.0 (Lean Muscle Muscle Tissue / 2.21) = 0.0 0.0 0.0 0.0 0.0 Muscle Muscl e Tissue Tissue Lean Muscle Tissue in kg (Lean muscle tissue in kg x 13g) = Muscle Muscle Glycog Glycogen en (Muscle Glycogen x 0.2) = Liver Glycogen (Muscle Glycogen + Liver Glycogen) = Total Glygoen (Total Glycogen x 4 Glycogen Factor) Facto r) = Tota Totall Mus Muscle cle Glycog Glycogen en Glycogen/453.6 (grams in a lb)= Glycogen Glycog en in Pounds Pounds (Current Body Weight Weight - Comp 0 0.0 Weight) = Weight Needed to Lose 0 (Pounds of Water Lost x 500 ) = mg of Sodium Needs Replenished 0 (Grams of Sodium x 2.5) = mg -1,500 (Weight Needed to Lose Glycogen in lbs) lbs) = Pounds of Water Wat er Los Lostt of Salt Sodium Sodiu m - 1500 mg (Food) = Sodium Sodiu m Needed to Drink -375 -563 Sodium Needed to Drink/4 = Sodium Sodium In First Drink (Sodium Needed - Sodium in 1st Drink)/2= Sodium in Second Drink -563 Sodium in 3rd Drink The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD APPENDIX I: RE FEED Don’t eat or drink anything you haven’t already been eating and drinking during the last week except for the rehydration shakes recommended. The second you weigh in, you begin the re-feed/re-hydrate The focus focus is NOT on fats fats and protein proteins s although although you you will consume consume those those.. The focus focus is on white rice/water/salt. Macros: Protein .8g/lb. Fats .3g/lb. Carbs “The rest”. It's about frequency not quantity to start out. A huge meal will bog bog you down right after weigh ins. We want to eat about every 2-3 hours all day long. 10 min walks after meals will help with digestion and absorption and stimulate appetite. Don’t Don’t use IV bags bags for dehydrat dehydration ion.. They’r They’re e not more effect effective ive than this this recomm recommend ended ed rehydration protocol and they may cause adverse effects. ONCE YOU GET OFF THE SCALE: REHYDRATION SHAKE AS PER APPENDIX G: CALCULATOR (FOR EXAMPLE): • • • • • • • • 32 oz water (1 quart) quart) 50g dextro dextrose se 25g fructo fructose se 1,000mg sodium (5 thermotabs thermotabs or 1/2 teaspoon salt on tongue) Caffeine Caffeine 100mg 100mg - after weigh in (1/2 (1/2 no doz) doz) BCAA BCAA's 's 10g 10g Digesti Digestive ve enzyme enzymes s Iodine - Iodized Salt or 3oz Pure cranberry juice. Trader Trader Joes or Lakewood brand at Whole Foods or on Amazon https://www.amazon.com/gp/aw/d/B001LO511W/ref=yo_ii_img?ie=UTF8&psc=1 Drink it slowly. slowly. Take Take 10 min or so to sip it all down. 30 minutes after finishing the first drink, drink one more without the caffeine. 30 minutes after finishing the second drink, drink one more without the caffeine. 30 min later: Eat a meal with at least 2 cups rice, salt, little bit bit of butter or dextrose on rice (as preferred), prefer red), low fat meat like chicken chicken breast. breast. A Pickle Pickle spear, spear, 4oz pulp free OJ diluted in 8oz water. 1 hour later: 16oz water with 2 NUUN tablets. (You (You can drink more water if your stomach feels like it can handle more. 1 hour later: Meal. . Steak and rice, salt (monster mash) serving of low fiber veggie's (cooked peppers or spinach or a couple baby carrots) 1 hour later: 16oz water with 2 NUUN tablets. tablets. 1 hour later: Same as second meal, add 3 baby carrots. 1 hour later: 16oz water with 2 NUUN tablets tablets 1 hour later: Meal. Steak and rice again You're off and running from here!! BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD APPENDIX J: BATH PROTOCOL Water Wa ter –ofIf wate you toslose water a day day,, nev never er under a gallon. (1 Gallon w aterrhave weigh weighs 8.3 16 lbs. lbs.)lbs. ) then drink 16 lbs. of water BA BATH TH PROTOC PROTOCOL: OL: Heat up the room as hot as possible. Slowly heat up the water. Start bath at 105 degrees. Temp will drop dro p to 103 103.. So you you have have to star startt Bath Bath at 107 degr degrees ees so so it drops drops to to 105 when when he he get gets s in. Kee Keep p it at at 105.. Mea 105 Measur sure e tem temp. p. Sta Start rt time timerr. If it takes takes 1-5 minu minutes tes to sweat sweat,, Tur Turn n temp temp up to 107 107.. If it takes takes 7-12 7-12 minutes minute s to sweat then turn temp up to 109. When they sweat sweat,, start start 15 15 tim timer er.. • If finge fingers rs go go numb. numb. Don’t Don’t sta stand nd them them up. up. They They’ll ’ll pass pass out out.. • Dehy Dehydr drat atio ion n - Pi Pinc nch h skin skin on on bac back of hand. If it doesn’t go back down they’re extreme dehydration. Jolly ranchers are ok. Wa Watch tch for aspartame and sugar alcohols. • When hot bath bath done, done, sit them on on side of tub, tub, dry them off, off, put sweet sweet sweat sweat on them. • **Ha **Have ve Bucket Bucket of ice at all times times.. Put it in towel towel then wet wet it and put put it on their back and and neck. • If he he pass passes es out out,, brin bring g them them to to thei theirr knee knees s on th the e fl floo oorr. La Lay y them them on on thei theirr back back and and cro cross ss their legs. Put them in sack. Put Put their legs on the toilet. Wrap them up. • Start Start tim timer er - wip wipe e head head.. Star Startt tim timer er.. Wip Wipe e hea head. d. Whe When n they they tak take e 4 min to swe sweat at the then n unw unwrap rap them, give them ice to chew chew,, cool them down. BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD APPENDIX K: SHOP SHOPPI PING NG LIS LIST T FOR WATE WATER R CUT CUT ONL ONLY Y FOOD FO OD ITEM ITEMS S BISON CHICKEN WHITE PO POT TATO ALMONDS ALMON DS JOLL JOL LY RANCHER COCONUT WATER TER PURE PUR E CRA CRANBE NBERR RRY Y OTHER NUSALT DANDE DAN DELIO LION N RO ROOT OT UVA-URSI SUPER SUP ER DI DIETER ETER TEA MELATONIN DEXTROSE FRUCTOSE BCAAS EAAS THERMOTABS NUUN TABL ABLETS ETS NO DO DOS SE BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD APPENDIX K: SH SHOP OPPI PING NG LIST FOR WATER WATER CUT CUT ONL ONLY Y BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD WATER CUT RESOURCES George Lockhart • Started Started out as a Nutritio Nutritional nal advice advice for the the Marines Marines which which he received a medal. • Martia Martiall Artist Artist and and Nutr Nutriti ition on expe expert rt • Owns wns his his own own Gym Gym • Works Works wi with th fig fight hter ers s like like:: • Con onor or McGre cGrego gorr • Cris Cyborg • Jon Jones • and many any oth other ers s BACK TO TOP The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD REFERENCES 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 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