Vertical diet pdf download

Vertical diet pdf download

The Vertical Diet Pdf Free Download,PDF Download Free

WebWhat is the Vertical Diet? It is a diet model which allows you to eat and drink and anything and everything up to 3, feet above sea level. This means that you can now enjoy Web20/09/ · The Vertical diet PDF download September 20, by sarkarirush the vertical diet pdf: We all want to be fit and healthy but when it comes to effort and diet WebThe Vertical Diet is a performance-based nutritional framework with principles that are designed to be simple, sensible, and sustainable. These principles can be incorporated Web3/09/ · Supporting format The Vertical Diet by Mary L. Trump: PDF, EPUB, Kindle, Audio, MOBI, HTML, RTF, TXT, etc. Supporting Media The Vertical Diet: PC, Android, Web10/08/ · Download Step by Step Guide to the Vertical Diet Book in PDF, Epub and Kindle Step by Step Guide to the Vertical Diet: A Beginners Guide and 7-Day Meal Plan ... read more

To maintain weight or composition, we recommend a daily caloric intake of: 0. To gain weight we recommend a daily caloric intake of: 0. Choose Your Meal Plan Now. Your BMR score is 0. What is your current Body Mass goal? I would like to Gain Weight. I would like to Lose Weight. Shop Meals. HOW DO I ORDER? Worlds Strongest Box Build Muscle. Buy Now. Build - Your - Own- Box Customize Your Plan Meet your individual Caloric needs. Box Size Selector. Build - Your - Own. Build - Your - Own Box Size To get started, select your meal box size. Fit Box Lose Weight. High protein, low fat. Box Size Selector - Fit Box. Fit Box. Fit Box Size To get started, select your meal box size. Eat Whether you prep or we prep for you, meal prepping is the single most effective method to ensure diet compliance. Sleep The foundation of every weight management and health optimization program depends on optimizing sleep quantity and quality.

Train To optimize your life span and health span we recommend brisks minute walks daily ideally after meals and resistance training twice a week. Learn More. Athletes, Coaches, and Clients Stan Efferding has worked with. Jon Jones — UFC light heavyweight champion. Brian Shaw — 4x Worlds Strongest Man. Eddy Coan — World Record Powerlifter. Mark Bell — Power Magazine, Slingshot fitness influencer. Flex Wheeler — IFBB Pro Hall of Fame. Robert Oberst — WSM competitor. Nick Best — WSM competitor. Larry Wheels — World Record Powerlifter. Dan Green — World Record Powerlifter. Stephanie Sanzo — Fitness celebrity. Bradley Martin — Fitness celebrity. Camille Leblanc — Crossfit National Champion. Ben Smith — Crossfit National Champion. Becca Voight — Crossfit National Champion. Luke Rhodes — Indianapolis Colts long snapper. Essa Obiad — Mr Olympia competitor.

Nadia Wyatt — IFBB Pro figure — 3rd place Ms Olympia. Rob Kearney — Worlds strongest Man competitor. Tiny Tiff — world record Powerlifter. Big Boy — Strength Cartel Fitness influencer. Tyler Beede — MLB. Stone Cold Steve Austin Stone Cold Steve Austin. Jujimufu — John Call Jujimufu — John Call. Ryback Reeves — WWE. Mason Ryan — WWE. Chandler Jones — Las Vegas Raiders. Mark Madsen — 3x Olympian UFC. Meet the clients that benefit from The Vertical Diet The Vertical Diet has helped thousands see results and stick to their goals. Good sources of cysteine include red meat, eggs yolks in particular , and yogurt.

Methionine can be converted to cysteine with the help of Vitamin B6 pyridoxine. The same foods just mentioned are also good sources for methionine and Vitamin B6. Along with cysteine, we also need to pay attention to glycine, glutamate, and selenium for total GSH metabolism. Thankfully, glycine and glutamate are basically found in any quality protein source, but selenium is something that may take a little more attention. Brazil nuts are an excellent source of selenium. Yellowfin tuna, beef, and cottage cheese also provide selenium, but brazil nuts are at the top of the list. If you are pregnant or nursing you may require a little more, but discuss this with your physician. More is not better when taking selenium. The tolerable upper intake limit is 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, whole eggs, bone broth and yogurt as staples in the nutrition plan.

We find these to be highly bioavailable, micronutrient-dense foods that optimize health by leveraging antioxidant function to improve systemic physiology. 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 will draw more fluid into the blood and increase blood volume. What we are aiming for with fluid balance is exactly that— balance. 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 []. The best way to get your calcium is through dairy products. They are well absorbed and typically have an overall nutrient profile that enhances the effect of calcium in the body []. Additionally, dairy products have been shown to enhance weight loss [].

It is important to note that caffeine can block the absorption of calcium so you should not consume caffeine within 2—4 hours before or afteryou plan on consuming a good source of calcium. Take brisk 10 min walks after meals. Lose weight Most people who lose body-fat lower blood pressure. Ten Talks- High Blood Pressure Quick Fix Kit 3. Improve sleep!! Even if that means using a CPAP 4. Get an appropriate amount of iodine to improve thyroid function pure cranberry juice 4oz daily. Incorporate 2 cups of fruit daily as part of your recommended calorie and nutrient recommendations.

Salt food to achieve desired sodium intake. Incorporate a carrot daily along with other well-tolerated vegetables. Daily calcium Whole fat Greek yogurt daily. FAGE TOTAL or powdered egg shells if allergic to dairy. Do NOT consume calcium with caffeine as caffeine will block absorption. Daily Potassium — mg See Potassium We prefer an approach to increasing lean body mass and keeping that lean body mass active to stimulate more receptor activity. Daily Calcium By Chris MasterJohn Ray Peat Video 1. Take brisk 10min walks after meals exercise can be TWICE as effective as the popular drug Metformin for blood sugar control!! Lose weight Damn near everyone who loses body-fat lowers blood sugars along with cholesterol and blood pressure. Take 8,IU VitD daily.

The Big Vit D mistake - 8,IU 5. Daily Potassium — mg See Potassium 6. FAGE TOTAL. Calcium helps weight loss. See Calcium 7. Daily Magnesium Magnesium 8. Incorporate 2 cups of fruit daily except banana as part of your recommended calorie and nutrient recommendations. Incorporate 2 whole eggs daily Choline in the yolks helps regulate blood sugars [80] Protein is glucogenic meaning that it can be converted to glucose. Overconsuming protein can create issues maintaining blood glucose levels. Get iodine to improve thyroid function pure cranberry juice oz 2xdaily Daily sets of deep knee bends is advised.

The legs muscles when worked absorb glucose from the bloodstream without the need for insulin. Reduce carbs to g daily and get from primarily fruit and potato. Avoid polyunsaturated fats. Eat saturated fats Red meat, grass fed butter, Pasteur raised egg yolks, Cheddar cheese, whole fat yogurt and cottage cheese. Unsaturated fats oxidize and create free radicals which trigger stress hormones and inflammation. Saturated fats turn off stress hormones. Bone broth or hydrolyzed collagen powder. Some have reported benefits from using cinnamon, apple cider vinegar, or berberine. Too much cardio especially will reduce testosterone levels but so will training too heavy, or with too much volume. Compromised digestion can cause gas, bloating, and impair the breakdown and absorption of both macronutrients and micronutrients []. I make that decision an hour AFTER I eat. We suggest a wide variety of highly bioavailable, nutrientdense foods to provide you both the macronutrient and micronutrients needed to perform optimally.

Ideally the substitution would provide a similar micronutrient profile so as not to create a nutrient deficiency When making substitutions, we suggest using the FODMAP menu to select foods that are less likely to create digestive disturbances. They may have an abundance of micronutrients but they may also have anti-nutrients that make them difficult to digest and absorb. You can prepare some foods in a manner that reduces their potential digestion problems. Initially, we eliminate these foods but you can slowly reintroduce them when prepared correctly. For example: Oatmeal - Should be soaked and fermented Bread - Sourdough bread has been fermented and is easier to digest Beans - Should be soaked and boiled until soft High Gas Vegetables - Small amounts, cooked until soft How to Cook Oatmeal the Right Way Even when prepared correctly, these food would be considered a horizontal foundation food used for micronutrients.

Individuals that require a significant amount of carbohydrates would be better of using white rice to avoid digestion problems. POTENTIAL ALLERGENS: Some people may be allergic or intolerant to certain foods. This is individualistic and dose dependent. Greek yogurt has less lactose than milk and cheddar cheese has even less lactose than Greek yogurt. Try eliminating egg whites first. The quality of the stool can dramatically improve simply by chewing your food better. Honeydew, Galia Kiwifruit Lemon Orange Pineapple Raspberry Rhubarb Strawberry Blackberries Grapefruit Mango Peaches Pears Plums Raisins Sultanas Watermelon For up to date and extensive informaton go to www. ORG Meat and Substtutes Chorizo Sausages Processed meat check ingredients Beef Chicken Lamb Por k Quorn mince Cold cuts e. Ham and turkey breast Breads, Cereals, Grains and Pasta Oats Barley Quinoa Bran Gluten free foods e. Basmata, brown, white Wheat foods e.

Bread, cereal, pasta Tortlla chips Nuts and Seeds Almonds max of 15 Cashews Chestnuts Pistachio Hazelnuts Macademia nuts Peanuts Pecans max of 15 Poppy seeds Pumpkin seeds Sesame seeds Sunfower seeds Walnuts Milk Almond milk Cow milk Coconut milk Goat milk Hemp milk Sheep's milk Lactose free milk Soy milk made with soy beans Oat milk 30ml max Rice milk ml max Soya milk made with soy protein Dairy and Eggs Butermilk Cream Custard Buter Dark chocolate Eggs Milk chocolate 3 squares max Greek yoghurt Ice cream Sour cream White chocolate 3 squares max Yoghurt For up to date and extensive informaton go to www. The normal volume of stomach fluid is 20—mL and are comprised of gastric juices of hydrochloric acid, potassium chloride, and sodium chloride should and remain at a low pH 1.

These gastric juices are stimulated by chemoreceptor recognizing the presence of proteins and other food. Pepsin is an enzyme activated by stomach acid that helps with digestion of proteins. The body produces a substance known as intrinsic factor which 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 absorption of B Some foods will not be broken down in the stomach, but will be fermented in the large intestine instead.

These foods beans, legumes, etc. are typically 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 adjustments to the diet accordingly. You may have to substitute other foods or split these foods into multiple meals to maintain sufficient fiber intake throughout the day. The Heidelberg Test is one of those options that is commonly performed. Gastroesophageal Reflux Disease GERD is a condition 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 protecting the esophagus. If the LES is weakened, it will not be able to maintain the barrier between the two and stomach acid will flow into the esophagus causing GERD. 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 []. We also have them make note of time, frequency, and level of GI discomfort. Your stool can give some good information about the current state of your gut Health A commonly successful remedy for digestion is to consume adequate potassium and fluids.

We recommend 4, mg of potassium from whole food sources daily. Too little protein can cause muscle loss and impaired performance. Too much protein does not further increase muscle protein synthesis. Consuming too much protein can result in conversion to fat and decrease appetite which may be undesirable for programs requiring increased calorie consumption to gain mass. The Academy of Nutrition and Dietetics, The American College of Sports Medicine, and the Dietitians of Canada all agree for lean, active people who lift weights regularly, without preexisting renal or hepatic conditions, we generally recommend 1. For those who have a high body fat percentage or are eating high carbs for weight gain, we recommend 1. We also prefer to eat protein at least every hours throughout the day to prevent a deficit from occurring by having available amino acids circulating. The body wants WHAT it needs WHEN it needs it. Same is true for glycogen needs when at a calorie deficit.

The body will break down muscle tissue for energy gluconeogenesis. You can get protein from anywhere so long as it satisfies the Leucine requirement and provides an adequate dose. But focusing on macro nutrients to the exclusion of micronutrient requirements is short sighted and potentially detrimental to your long term goals. We preferentially recommend ruminant animals as your primary protein source because of the increased levels of iron, B12 and Zinc as well as the superior omega ratio. We also recommend including whole eggs and dairy as additional protein sources due to the Vit K2, Biotin, Choline, Vit D and Calcium provided in those foods. We feel the need to address concerns surrounding the safety of consumption of red meat.

Much of the bad publicity surrounding red meat comes from misunderstanding and misrepresentation of epidemiologic data. For example, The China Study was hardly scientific. The data were collected from 65 different rural areas of China— 65! How many standards do you expect to find on the food harvested in 65 rural communities in China? This lack of definitive description is not only found in The China Study, but most all epidemiological studies because that is a variable that is not accounted for. Bottom line: Lean red meat is one of, if not the most nutrient dense source of protein you can consume in a consistent and balanced diet. 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 is a scarce resource. Today, according to the USDA-ERS Major Land Uses report and relative to only about a third of the land in the United States in able to grow crops. Although, there are areas where ruminant animals can graze on land that will not support crop growth, thus increasing the efficiency of our food supply system. CONTINUED… Greenhouse gas emissions always seems to come up in these conversations as well. These emissions are also extremely low compared to what you may have heard on popular media outlets.

The Truth about RedMeat: By Chris Kresser This is evidenced by the — EPA Inventory of U. Greenhouse Gas Emissions and Sinks report. The report showed that the total direct emissions from beef cattle accounted for 2. To put this into perspective, transportation accounted for Nina Teicholz — Red Meat and Health Something else to take into consideration is that since cattle are ruminant animals, their ability to up-cycle protein is extremely high. Think about it. How often do you or your friends eat the cob that your corn came on? But a cow can eat the whole thing, digest it very well, and then when you consume your steak or burger you are able to receive a high amount of protein per calorie. This ratio is much more efficient than the low-quality, low bioavailable plant proteins. For example, a 3 oz serving of lean beef will provide about 25 grams of high-quality protein. In order to receive 25 grams of protein from quinoa, you would have to consume about 3 cups worth at over calories — and your body would not be able to absorb nearly as much of the plant protein because our bodies do not digest cellulose plant cell wall.

Red meat is very safe for health and necessary for all agricultural success. Lean red meats are just as nutrient dense with generous amounts of Iron, B12, Zinc, selenium and more. All cattle are fed grass for the majority of their lives. The reason that those terms are more appropriate is that every single cow is fed grass the majority of their lives. Depending on how the product will be marketed after slaughter is where these terms come from. Both techniques involve a combination of nutrients and forage. Additionally, depending on the region the cattle are produced, 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 different between the two methods. Eat the kind that you like as there may not be any advantage, nutrient wise, to spending the additional money on the premium item. Not all meat is the same however. The USDA 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. crops as organic in would have required farming of million more acres of land. That is an area equivalent to all the parkland and wildland areas in the lower 48 states, or 1.

A meta-analysis by Pellegrino et al. A meta-analysis of studies by Klumper et al. Win-win-win situation right there. Layne Norton A comprehensive review by Domingo found no evidence that GM-foods are harmful to human health. A systematic review by Snell et al. The evidence shows that GMO foods are not harmful to human health and may help us feed people more effectively. Safety assessment of gm plants: An updated review of the scientific literature. Food and Chemical Toxicology, 95, Klümper et al. A meta-analysis of the impacts of genetically modified crops.

Plos One, 9 Pellegrino et al. Impact of genetically engineered maize on agronomic, environmental and toxicological traits: A meta-analysis of 21 years of field data. Scientific Reports, 8 1 , Snell et al. Assessment of the health impact of gm plant diets in long-term and multigenerational animal feeding trials: A literature review. Lean red meat is a better source of micronutrients, particularly Iron, Creatine, Zinc, and B Vitamins. Pasture fed chickens and their eggs have much less poly-fats but pasture fed is rare. Chicken and turkey are alive for a few months and eat primarily soy. The meat can be high in polyunsaturated fats. Besides, have you ever seen a big chicken? The health benefits from stock or broth come from boiled bones collagen protein , and in particular the joints. Some stock and broth are just vegetables and flavoring such as bouillon cubes, garlic, and meat flavor.

Some beef broth that does include boiled bones may be just the long bones, not the joints and therefore contain very little collagen. Broth is Beautiful — Weston A Price For this reason we prefer a chicken or beef broth that specifically includes boiled bones. Generally speaking, the higher the protein content the more collagen. We include it in our diet for that reason as well as many other helpful benefits. 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. Mary G. The Leading North American Clinical Trialist in his field.

Published more than articles and refereed journals, and rose to the second most cited researcher in the world in Pure Study YouTube Video: www. His research focused on immune-based therapies for melanoma while he worked at the National Cancer Institute. Consuming fats may help you lose fat. We recommend using some cholesterol- based fat from animal proteins in your diet instead of the typical egg whites or tilapia. We prefer obtaining fat from the natural fat found in animal proteins such as red meat, dairy, and eggs. Butter provides an excellent source of Vitamin A and the cholesterol from the animal products may help normalizing steroidal hormones. 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 approach. USDA National Nutrient Database for Standard Reference, Release Version Current: September ].

That means that the majority of fat in lean beef is unsaturated fat. Most of them are high in Omega 6 fatty acids and reach smoke point early when used for cooking. 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 — the LA:ALA ratio went from 6. 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 20th century [81]. Use Butter or Ghee if calories allow in your diet when needed for greasing a pan or dressing vegetables. Grass fed butter may be used if preferred, but is not necessary. Costco has a Kerrygold brand. Beef Tallow is another healthy option for cooking food. Coconut oil can be used in a healthy diet; however, it contains a higher level of saturated fat than conventional butter.

We are not saying to avoid it, but we prefer to use butter or beef tallow in our cooking. In addition to the red meat fear mongering, cholesterol has received a lot of attention over the years in terms of relation to risk of chronic diseases such as cardiovascular disease. RHINO RHANT 9 — Is your healthy diet stunting your kids growth? Many of the recent research studies have concluded that the dietary restrictions placed on cholesterol are not strongly supported by the data []. The weakness of the data is so profound that the U. Department of Health and Human Services HHS and U. 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 carbohydrate flame so if there is not enough carbohydrate in the diet, the body may not be able to optimize fat metabolism. We also time carbs to prioritize pre, intra, and post workout when restricting [40, ]. When following a low carb intake, it is important to understand that glycogen stores will be low and sodium and hydration could be affected.

For every molecule of glucose there are 3 molecules of water associated with the movement of that glucose. That means that when you deplete glucose glycogen from your cells you are also losing fluid. Additionally, this could lead to flushing of sodium from the body as well and effect performance. 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 you reheat them, they yield fewer calories and are more difficult to digest. We manage these two ways: 1. We have a delay timer on our rice cookers so there is always fresh rice ready when needed. We use a thermos or two to put a fresh hot monster mash in which keeps it hot for up to 8 hours. Following food safety protocols is essential. We also use smaller amounts of carbs that contribute to the micronutrient profile such as sweet potato and low gas vegetables like spinach, red peppers, and carrots that minimize bloating rather than high gas carbs and uncooked indigestible fibers.

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 source of potassium. Most people 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 squash daily can help increase potassium intake to the mg recommended. Some people have a difficult time digesting the phytic acid in brown rice and the lectins in legumes beans which causes bloating so monitor how you respond to those carbs during your diet. Ray Peat - Fructoseand metabolism 1 Fruit is GREAT for weight loss. It powerfully stimulates the liver, improves thyroid function, contains enzymes to aid in digestion and absorption of nutrients from other food, and raises metabolism increases body temperature!

Fruit is also HEALTHY!!! see Nutrition Facts Video Nutrition Facts - fruitand weight loss Pure Study It has been suggested that plant fiber and phytochemicals may be responsible for the anti-obesity effects of fruit, but cereals are also rich in phytochemicals and fiber yet they have no remarkable anti-obesity effects []. See Pure Study Video Fructose and dextrose when taken together during or after training create an accelerated uptake and increased glycogen storage effect [40, , 87, 88, 90, 91, 94, 96]. Everyone will have a different experience and appetite for food selections so we encourage a variety of choices to maintain compliance. With that being said, we have our list of 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 include fruit in the Vertical diet for these reasons. com - Kamal Patel: Fructose vs. Longer-term studies suggest that high intakes of fructose can still be harmful if they are paired with excess calorie intake and visceral fat accumulation. This finding is not surprising since our research group and others have previously shown the metabolic equivalency of sucrose and HFCS [31,32]. Strengths of the current study are that it 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 sweeteners, sucrose and HFCS.

Both stimulate metabolism. Oranges have some fiber which may reduce hunger, but orange juice may help increase appetite for those that need to eat more to gain size and strength []. Many vegetables are high FODMAP foods that are indigestible and can cause gas and bloat you. Our goal is to eat the vegetables or any food for that matter which provide us the biggest benefits while minimizing the drawbacks. Most vegetables should be eaten cooked to optimize nutrient absorption eat carrots raw. They should also be consumed with a fat source which is necessary to shuttle the fat-soluble nutrients into the cells. Carrots should be eaten raw. Yes, we have many Vegetarians and Vegans as clients and users of The Vertical Diet using their preferred food choices as substitutions. The fundamentals of the diet are important for everyone. Things like optimizing sleep, hydration and digestion, getting adequate macronutrients and micronutrients, and regular exercise and resistance training.

We have attached an excellent article written by Artin Entezarjou published in Greg Nuckols MASS Research Review on the StrongerbyScience. com website detailing some recommendations for Vegetarians and Vegans. If Pescatarian then use fatty fish such as salmon, tuna, sardines etc 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. We recommend a high quality protein supplement such as a soy isolate, pea or rice protein. Use of grain and legume sources for protein may be difficult to digest unless prepared so as to minimize anti nutrients.

Also, to balance the omega-3 to omega-6 ratio, omega-6 intake can be reduced by limiting sunflower, corn, and safflower oils, while getting more omega-3 from flax seeds, walnuts, and chia seeds ALA and microalgae oil EPA and DHA. CARBS: The same recommendations we make for Vegetarians also apply here. See the section on GERD for more detail. com have been quoted or mentioned in many major online and print publications, including the New York Times, Washington Post, Forbes, BBC, etc. This is your Basal Metabolic Rate BMR [55]. This is your Non-Exercise Activity Thermogenesis NEAT. Digesting Protein burns more calories than fats and carbs. This is called the Thermic Effect of Food TEF. This is called ExerciseActivity Thermogenesis EAT. This is from planned activity such as a structured training program. The degree to which your metabolism adapts to weight loss can be influenced by the recommendations in the chart above. 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 outcomes of weight management. It sends the wrong message to the body when trying to maintain lean body mass. Muscle is heavy, it has a high oxygen demand, it has a high water and nutrient demand. Standing vs. Sitting 10 MIN WALKS: We recommend minute walks whether dieting to lose weight or eating to gain weight, strength and size. A brisk minute walk after each of meals daily greatly improves insulin sensitivity, decreases gas, improves digestion, decreases DOMS and aids in recovery.

Three minute walks could be superior to one minute walk daily []. Ten Talk 10 minute Walks It is also advisable to stand for at least 10 minutes out of every hour throughout the day when you have a sedentary job or are traveling long distances. Sitting can increase risk of disease. This is especially important on long plane flights where some people may even experience life threatening embolisms caused by extended sitting. This kills two birds with one stone. Standing for 3 hours a day as opposed to sitting has the equivalent Forget walking 10, steps a day calorie consumption benefit as running 10 marathons a year [] People who performed three BRISK minute walks daily 4, steps had better health outcomes than those who performed over twice as many steps without elevating the heart rate [].

These are commonly used during hypertrophy training but we also like to use them on a more limited basis as a finisher for the first few weeks of transition into a strength training progression. The Best Exercise for Aging! 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. Because hypertrophy training is scalable You can increase frequency, volume, effort and load over time as you adapt , this 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 manual for designing your hypertrophy program and addresses all of the most important aspects to consider to optimize results.

We also include a variety of sample hypertrophy training splits. The one you prefer that fits your schedule and allows you adequate recovery to continue to make progress. You break down muscle in the gym. The training is just a stimulus. Muscle is built during the recovery phase eating and sleeping. To optimize the hypertrophy stimulus, you need to strive for maximum muscle fiber recruitment. This can be accomplished in one of two ways: a. Lift heavy loads approx. Lift lighter loads approx. Those are warm up sets and I prefer to only do a few reps of each set while warming up so I save my energy for more heavy or near-failure sets. Fatigue - Heavy loads will create more fatigue which will result in more DOMS Delayed Onset Muscle Soreness and will require 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 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. Knee hinge 5 sets Calves - Seated 3 sets, Standing 3 sets. Reduce the size of the band over time. CALVES Always do both seated Soleus and standing Gastrocnemius. Deadlifts will quickly fatigue the lumbar and spinal erectors. Squatting every 5 or every 4 days initially then adding a day of rest as the weights get heavier. Deadlifts are the only exception. After technique is properly learned, less is more when pulling heavy. De-loads are still taken after every heavy sessions. I have attended both of their seminars and highly recommend them. SQUAT Alan Thrall is a certified Starting Strength Coach and Barbell Medicine Coach. See Attached. Watch each of these videos. barrier in powerlifting total. at the University of North Carolina with a B.

and lb. High ROI. Rhino Rhant 12 — The Best Way to Recover from Hard Workouts For example, if you think you need massage therapy 3 times a week instead of the McGill Big 3- or minute walks then you substantially reduce your ROI since passive therapies have not shown the same level of long-term effectiveness. Studies that demonstrate effectiveness usually measure perceived value, but there is limited, if any, evidence that there are any physiological benefits to these passive therapies. As it pertains to athletes this is particularly important because you have limited physical capital and you want to invest that into training and recovery methods that give you the greatest return.

Passive therapies such as active release therapy ART , massage therapy, cupping, cryotherapy, and other passive techniques are a temporary fix, but they are not a long- term solution. In so much as they give you the ability to move through a greater range of motion temporarily, then they are effective at getting you moving but if you miss this window of opportunity then you have wasted the temporary benefits. 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 recover from hard workouts as well.

HYDRATION - The more glycogen, sodium and water you have in your muscles, the faster they recover. Follow the hydration protocol recommended for workouts. Particularly the consumption of sodium before and after training. BLOOD - Movement that provides plenty of blood to the muscles without breaking them down helps recovery. We avoid eccentric loads and emphasize concentric movement and blood flow to help recovery. Movement also allows the lymphatic system to take waste products away from the tissues damaged by training. Examples are as follows: a. Brisk 10 min walks 3x a day b. Doing these 3x on the day after training legs will reduce DOMS and improve recovery. Prowler push and pull - Another concentric exercise that will bring a lot of blood to the muscles. Stair Sprints - 10 sets. Sprint up, walk down, brief rest, repeat.

Passive therapies are superficial and temporary. Movement is key. Blood is the life force!! Once you have been cleared to exercise, we like to start off appropriately for each individual. In fact, we believe that depending on your goals, if you are someone who would just like to be generally healthier and have more energy than you can accomplish this without a gym membership in your own home. Lower Back Pain Exercises - The Big 3 We begin with the Dr. Stuart McGill Big 3 for core stability. These are techniques that we feel should be incorporated by anyone for better biomechanical health for all athletic levels. THE FIRST EXERCISE IS THE MODIFIED CURL-UP Lie on your back with one leg extended and the other bent at the knee to about 90 degrees.

Place your hands under your lower back to maintain the natural posture of the spine Raise your head, shoulders, and chest off of the floor together as if they were one unit keeping your back in neutral position. Do not tuck your chin and hold for 10 seconds. Slowly lower yourself back to the floor and repeat for several repetitions with each leg bent. THE SECOND EXERCISE IS THE SIDE BRIDGE Lie on your side with your forearm on the floor and elbow beneath your shoulder and pull your feet back so that your knees are at a degree angle. You may want to place the hand that is not on the floor on the opposite shoulder for stability.

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 your body. Hold for 10 seconds. Slowly lower yourself to the floor and complete several repetitions on each side. THE THIRD EXERCISE IS THE BIRD DOG Assume a hands and knees position on the floor with your arms and thighs perpendicular to the floor. Simultaneously raise your right arm and extend your left leg until both are parallel with the floor and your hips are in line with your torso. Slowly lower back to the starting position and complete several repetitions for each side. These techniques have been found useful by many to alleviate back pain throughout the day and increase performance on heavier lifts in the gym. If your elbows hurt from the compression 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. We encourage plenty of frequency as described with the recumbent bike HIIT sessions 3x a day. Get a pump and avoid damage. This is particularly important for back injuries. The core is a stabilizer, not a flexor. We encourage core stabilization exercises such as brisk minute walks with an exaggerated arm swing, Dr. Pain is a protective mechanism that may or may not be indicative of actual injury or accurately relate to the severity of injury. Aches and Pains -Austin Baraki In their Barbell Medicine seminar, Dr Austin Baraki and Jordan Fagenbaum of Barbell Medicine provide an excellent overview of the many factors relative to pain, injury and recovery that far exceed the depth and scope of this book. See the attached article for an excellent read on pain by Dr Austin Baraki and view the videos that specifically address knee and back pain rehabilitation on the next page.

The Shocking Truth About Surgical Placebos BMJ. com Article SHAM SURGERIES - Of course we recommend consulting a medical professional but we encourage you to consider surgery as a last resort based on a significant body of research suggesting similar recovery outcomes when comparing actual surgeries to sham surgeries for many injuries. see video and article. Whatever method of recovery is being employed 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 taking glucosamine and your knee starts feeling better you will believe glucosamine cured your knee pain.

If you are wearing a copper wrist bracelet and your back pain subsides you will believe the wrist bracelet cured your back pain. PLACEBO EFFECT - If you think it works, it works! The more dramatic, more invasive, and more intense the intervention, the greater the placebo effect. Positive expectations result in better outcomes. Negative expectations result in worse outcomes nocebo effect. With great authority, clarity and engaging images, it answers commonly asked questions such as Why do I hurt? and What can I do to help?

This is why we encourage blood tests. When getting blood work, we like to include Free T3 and T4, TSH, and Reverse T3 to get a good understanding of overall thyroid health. Overtraining, especially too much cardio will decrease testosterone and slow thyroid. Lack of sleep will decrease testosterone, increase cortisol and decrease thyroid [ ]. Benefits of VitD3 and B Vitamins for anxiety Cholesterol is required for manufacturing steroidal hormones 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 [,] The liver is critical for detoxifying the body and aiding in digestion which is why we include some daily fruits and vegetables. If you are deficient in one or more hormones it will impede progress and may cause many other health problems. It is extremely difficult if not impossible to build significant muscle tissue when you have low testosterone hypogonadal. Hormones and their link to Anxiety 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. Hormone deficiencies and surpluses do not automatically warrant medical intervention.

The majority of my clients have realized dramatic improvement in their hormones from lifestyle changes. Improving sleep, losing weight, regular exercise, and a healthy diet will dramatically improve health markers for the vast majority of people. HRT under the supervision of a qualified doctor can be safe and healthy. Low testosterone hypogonadism has been associated with an increased all-cause mortality, depression, ED, muscle wasting, and fatigue See Dr. Morgentaler Videos. I work with a lifetime natural athlete whose one of the strongest man on the planet he squats over 1, lbs. and his testosterone level is This will help maintain more consistent levels in the blood stream, may reduce side effects such as water-retention and estrogen. The best method is to start with more sleep, a good diet, and micro dosing your medical TRT.

When at home, Prepping meals in advance makes it easy to quickly heat up a meal when needed. 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 finish in less than 5 minutes. I can double up on the portions and put them in a Tupperware or small insulated travel bag with an ice pack and keep it cold for many hours. We use the same methods to prepare meals to eat when we When traveling, we ALWAYS stay in a hotel with a kitchenette or at least a fridge and microwave. We also use the wide mouth Thermos containers mentioned earlier to put in our carry-on luggage so we have meals on the plane. They had a fridge, microwave and a rice cooker in their rooms. Monster mash, Oranges, Baby carrots, Cranberry Juice, Hard boiled eggs, yogurt cups, pink Himalayan salt. All of this is cheaper, more convenient and less time consuming than eating at restaurants!!

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Web10/08/ · Download Step by Step Guide to the Vertical Diet Book in PDF, Epub and Kindle Step by Step Guide to the Vertical Diet: A Beginners Guide and 7-Day Meal Plan WebThe Vertical Diet is the culmination of over 30 years of studying, researching, training, competing, coaching and dieting to improve body composition for optimal health and Web17/08/ · Download free ebooks The Vertical Diet — The Vertical Diet The best ebook collection in english — Free download The Vertical Diet — The Vertical Diet Publish Web20/09/ · The Vertical diet PDF download September 20, by sarkarirush the vertical diet pdf: We all want to be fit and healthy but when it comes to effort and diet Web3/09/ · Supporting format The Vertical Diet by Mary L. Trump: PDF, EPUB, Kindle, Audio, MOBI, HTML, RTF, TXT, etc. Supporting Media The Vertical Diet: PC, Android, WebWhat is the Vertical Diet? It is a diet model which allows you to eat and drink and anything and everything up to 3, feet above sea level. This means that you can now enjoy ... read more

In this instance, we do recommend finding an affordable alternative source for a CPAP. We include fruit in the Vertical diet for these reasons. This may have some acid buffering benefits but may also cause GI distress in large amounts so the dose and timing are important.. Report message as abuse. If your elbows hurt from the compression caused by low-bar squatting than you can use a wider grip or a safety squat bar. Passive therapies are superficial and temporary. pdf With the deepest love To my father Sante and my mother Onorina, To Rosanna, Jacopo, Alessia, Maria Vittoria, my family 2 29MB Read more.

Health Benefits of Vertical diet pdf download the Vertical Diet. Vice versa, vertical diet pdf download, if you gain several pounds of lean mass you will require more calories to maintain your new body weight. We just provide the link already available on the internet and in google drive. Nina Teicholz — Red Meat and Health Something else to take into consideration is that since cattle are ruminant animals, their ability to up-cycle protein is extremely high. While there are advantages to eliminating some foods from the diet for improved gut health, there are also drawbacks to becoming nutrient deficient.