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
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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
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The Vertical Diet
- Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
HAFTHOR BJORNSSON
WORLD
WORLD’S
’S STRONGEST MAN
thorbjornsson
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
CAMILLE LEBLANC-BAZINET
CROSSFIT NATIONAL CHAMPION
camillelbaz
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
STEPHANIE SANZO
FITNESS INFLUEN
INFLUENCER
CER
stephaniesanzo
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
BEN SMITH
CROSSFIT NATIONAL CHAMPION
bsmith13
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
REGINA DUPONT
PROFESSIONAL BALLET DANCER
SACRAMENTO BALLET
reginadupont
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
TYLER BEEDE
MAJOR LEAGUE BASEBALL PITCHER
tylerbeede15
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
LARRY WHEELS
POWERLIFTER, STRONGMAN,
BODYBUILDER
larrywheels
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
WEIGHT LOSS
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
DIABETES TESTIMONY
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
BLOOD PRESSURE
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GERD/ACID REFLUX TESTIMONY
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DIGESTION TESTIMONY
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MORE ENERGY/MORE SLEEP
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STRENGTH AND PERFORMANCE
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
MILITARY TESTIMONY
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GAINING MASS TESTIMONY
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VERTICAL MEALS TESTIMONY
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
PREGNANT MOTHERS
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VERTICAL BABIES
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VERTICAL KIDS
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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)
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
“MY VERTICAL TRACKER”
MY VERTICAL TRACKER APP COMING SOON!
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
VERTICAL DIET MEAL PREP
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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..
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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..
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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”
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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
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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
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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.
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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.
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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
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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..
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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)
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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!!
!!
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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 [17]. 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”
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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.
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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.
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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.
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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
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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
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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
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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
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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 [50]
[50]
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.
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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).
).
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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.
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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 [5154]
We
metabolic
adaptation
in greater
with
methods
todiscuss
minimize
its effects
later in this
programdetail
underalong
combating
metabolic adaptation.
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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
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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.
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FOOD COMPOSITION
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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
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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).
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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).
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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..
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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
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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
[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]
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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)
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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.
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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
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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.
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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”
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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)..
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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.
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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
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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).
).
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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..
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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.
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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
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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.
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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.
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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
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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
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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
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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%
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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
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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%
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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.
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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.
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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
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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).
).
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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.
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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)
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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.
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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..
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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
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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.
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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)
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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.
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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
[80]
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.
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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.
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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.
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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..
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CAUTION
(INDIVIDUALISTIC AND DOSE DEPENDENT)
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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
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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
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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
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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.
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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.
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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 [60]. 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.
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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)
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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]]
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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.
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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..
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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..
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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”?
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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?
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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
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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?
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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..
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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
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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/
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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 [80]
[80]..
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.
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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 [81]. 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 [81]. Between 1
1909
909 – 1999 the LA:ALA ratio went from 6.4 to
10.0 [81]. 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 [81].
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.
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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
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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.
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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..
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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
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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
[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) [99]
[99].. (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 [100]
[100]..
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..
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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 [15]
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)
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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
[105].
].
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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.
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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.
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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.
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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.
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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.
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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
[55]
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.
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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..
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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
[143]
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
[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.
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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
[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
[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
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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::
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FASTED CARDIO
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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.
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
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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.
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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
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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
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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
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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
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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
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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
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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.
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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.
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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
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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”
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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/
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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
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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!!
!!
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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.
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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).
).
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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
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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?
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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..
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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.
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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
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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.
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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.
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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.
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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
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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.
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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!
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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..
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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!
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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.
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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
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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
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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!
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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.
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
APPENDIX B: CALORIES
(WE PREP/YOU PREP)
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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
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“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
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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
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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
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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%
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“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
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“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%
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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
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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%
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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
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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%
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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

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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
APPENDIX C: SHOPPING LIST
(WHAT TO LOOK FOR)
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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
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
APPENDIX E: US/METRIC
CONVERSION
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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.
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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
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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!!
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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.
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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
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APPENDIX K: SH
SHOP
OPPI
PING
NG LIST
FOR WATER
WATER CUT
CUT ONL
ONLY
Y
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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
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The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD
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trien
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Inta
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kes an
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Diet
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Behavi
aviors
ors of Mal
Male
e and Fe
Fema
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triti
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e Me
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esit
ity
y. In
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uierr, E., Pathways to ob
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Pred
edict
ictio
ion
n of en
ener
ergy exp
expen
endi
ditu
ture
re fr
from
om he
hear
artt rat
rate
e mo
moni
nito
tori
ring
ng du
durin
ring
g
Ke
Keyt
ytel
el,, L.
L.R.
R.,, et al
al.,
., Pr
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