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The Vertical Diet: A Simple, Sensible, and Sustainable Lifestyle Plan to Improve Body Composition f or Optimal Health and Performance - Paperback | Diverse Reads

The Vertical Diet: A Simple, Sensible, and Sustainable Lifestyle Plan to Improve Body Composition f or Optimal Health and Performance

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With so many diets and programs to choose from, finding the right nutritional path can be challenging. Many modern diets are rooted in misrepresented science, rely heavily on supplements, or are just simply not sustainable in the long term. World’s Strongest IFBB Pro Bodybuilder Stan Efferding and Dr. Damon McCune have partnered to bring you a program that sets the confusion aside and puts you on the path to weight loss, better performance, and overall better health, today.

The Vertical Diet provides practical nutrition and lifestyle solutions that are simple, sensible, and sustainable. Stan and Damon provide a specific plan and comprehensive tools that will help you develop a greater understanding of which foods are nutrient-dense and digested easily and efficiently for maximal health benefits. With example menus and easy-to-follow recipes, The Vertical Diet takes all the guesswork out of what to eat and when. You will also learn how to build a daily checklist of healthy behaviors to follow to support your long-term success on the program.

The Vertical Diet is complete with:
  • A selective (not restrictive) dietary plan that’s rich in easy-to-digest carbs and proteins
  • Recommendations for lifestyle changes that address everything from ways to boost metabolism to better sleep hygiene
  • Personal testimonials from Vertical Diet clients; data from scientific sources; references to experts in the field, and actionable tools such as calorie calculators, shopping lists, and recipes to help explain these concepts
  • Stan and Damon’s Compliance Is the Science method to help you establish the motivation and mindset for lifelong success

What you learn in these pages will allow you to make informed decisions about your diet and will enable you to approach the dieting process from a total-body perspective. Whether you are a performance athlete, a weekend warrior, or simply looking to take a step toward better health, look no further than The Vertical Diet.

ISBN-13: 9781628601343

Media Type: Paperback

Publisher: Victory Belt Publishing

Publication Date: 08-10-2021

Pages: 240

Product Dimensions: 7.50(w) x 9.00(h) x 0.50(d)

Stan Efferding is the founder and co-author of “The Vertical Diet” and co-founder of The Vertical Diet Meal Prep company and the “Vertical Tracker” app. Stan is an IFBB Professional bodybuilder and multiple World Record Setting Powerlifter who holds the title of “Mr Olympia’s World Strongest Pro Body Builder”. Stan earned a Bachelor of Science degree from the University of Oregon where he studied Psychology and Exercise Science. He has been training high school, Collegiate, and Professional athletes for over 30 years. Stan has conducted over 200 live seminars spanning 12 countries and all 50 US States for various sports, nutrition and training strategies. He has appeared in many industry magazines and has written for Muscular Development, Flex Magazine, Power Magazine and NPC News. Stan is also a successful Entrepreneur having appeared on Shark Tank (partnering with Damon John) as well as building 5 different start-up businesses into multi-million-dollar companies over the last 17 years. Stan has provided 100’s of hours of free social media content in the form of YouTube videos, Instagram content, podcasts and interviews viewed by 10’s of millions of people all over the world. Dr. Damon McCune, founder of Allied Performance, is a licensed healthcare provider, clinical researcher, exercise physiologist, and registered dietitian. He completed his Ph.D. in exercise physiology with research focused on enhancing resistance training performance and hormonal response through nutritional manipulation. Dr. McCune also holds an MS in exercise physiology and a BS in nutrition sciences. Over the past fifteen years, Dr. McCune has had extensive experience in program development for the most elite athletes in the world and for people with a desire to optimize their health in collaboration with top medical professionals and researchers. He has served as a leader in medical affairs in roles such as the director of the Didactic Program in Nutrition and Dietetics at the University of Nevada, Las Vegas; director of Performance Nutrition for UNLV Athletics; and as a medical science liaison in the biotechnology industry. In his multifaceted roles, Dr. McCune has developed mechanisms to advance exercise science and nutrition education. He strives to broaden the reach of that information to optimize health and performance by incorporating simple, sensible, and sustainable training and nutritional techniques into a balanced lifestyle.

Read an Excerpt

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Table of Contents

Preface 5

Introduction 9

Chapter 1 Getting Started 12

Chapter 2 Sleep 26

Chapter 3 Metabolic Fundamentals 34

Chapter 4 Macronutrients 42

Chapter 5 Micronutrients 60

Chapter 6 Digestion 72

Chapter 7 Constructing Your Diet 82

Chapter 8 Sample Meal Plans 96

Chapter 9 Move 110

Chapter 10 Your Health 124

Chapter 11 The New Perspective on Recovery 142

Chapter 12 Vertically Practical 154

Chapter 13 Metabolic Adaptation, Motivation, and Troubleshooting 162

Appendix A Vertical Diet Recipes 174

Appendix B Calculate Your Daily Calorie Requirements 190

Appendix C Sample Daily Menus 192

Appendix D Grocery List 203

Appendix E Daily Compliance Checklist 204

Appendix F FODMAP Foods 205

Appendix G Common Terms and Abbreviations 209

Bibliography 210

Index 233