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

by Stan Efferding, Damon McCune

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

• 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 .

Genres: Fitness, Nutrition, Health, Diets

240 pages, Paperback

Published August 10, 2021

Reviews

[Abbey Monk · Rating 5 out of 5]

I read a chapter each morning - easy to read, valuable info! I will definitely be implementing a lot of this into my life. A few of my favorite new habits are snacking on baby carrots for fiber, 10 minute walks after eating, and consuming more red meat.

[Starboy · Rating 5 out of 5]

Selective not restrictive

It’s not a “do this do that only this works and don’t eat from this food group” whatever is gonna get u to be the best YOU is what they are tryna do. They even show example of guy eating mcds who better’d his health (although not encouraged by them)

I love how they put “there’s not a one size fits all diet or exercise routine” bc everyone seem to think they have the book that will be the perfect regime for both at least they are aware of this. There are examples of diets and workouts but they don’t make it mandatory to follow, you plug and play anything you see fit to what YOU will follow.

When talking about stress and the negatives of what it can do to one’s health, they suggest journaling and one of the things they put was a prayer to God and so that was enough for the perfect rating fr. Glory be to God. ☦️

[Armin · Rating 5 out of 5]

After starting with weightlifting and continuously wondering what’s the best way to eat, I felt it was a bit too simplistic to follow a ‘4000 calories, 200g protein’ diet. The guys from Starting Strength had Stan on the podcasr and it all seemed to make sense and sounded honest and straightforward. I likes how the book gives practical approaches, ability to calculate details, suggests grocery lists and even has recipes. Will be incorporating into my days.

[Vaibhav Bhatia · Rating 3 out of 5]

Good overview for engineering a healthy lifestyle with mostly relevant recommendations. However, there’s some old science/pseudoscience sprinkled in.

The authors cite reputed authorities like “stronger by science” team or Dr Layne Norton when it’s convenient for them. Same old BS about “anti-nutrients” and “seed-oils”.

If you’re a normal dude looking to be “healthier” whatever that means, this book can serve as an accessible starting point. 3 stars.

[Jon Clark · Rating 4 out of 5]

For people wanting to focus on nutrition for weightlifting, I think this is a great resource to reference. It ended up not the being the diet I follow, but I do incorporate some of what I learned from this book. I think it's a perfectly fine diet, especially for people who are really into tracking nutritional information. But I don't prefer to spend as much effort tracking that kind of information and found additional things that work better for me.

[Scott · Rating 5 out of 5]

This is bar-non the best dieting book you will ever read. Just plain facts. A sweeping approach for people with zero dietary restrictions, and people who are vegan. What sets this diet apart is the fact that it takes into consideration both macro and micro nutrients. I had never even considered that before reading this, and it's like my 500th diet book that I've read. Can't recommend enough.

[Sarah · Rating 5 out of 5]

Extremely well written, an easy and informative read that I think anyone on the journey to becoming healthier will certainly feel comfortable and relate to in this book. I will be referencing this book throughout and probably read it a few more times while on my journey.

[Cary Ownby · Rating 3 out of 5]

I liked reading some good reminders about how exercise, diet, and so many other things (i.e. stress, supplements, etc.) go hand in hand.

[Taylor James · Rating 4 out of 5]

MUST READ if you are focused on your health and wellness. Stan is the man. Excited to try all of these tips and tricks to reach my full health potential.

[Stephen Fallon · Rating 5 out of 5]

Great perspective on we are what we digest, not what we eat.

[N · Rating 3 out of 5]

Decent starting point for beginner athletes trying to get their diet in order.

[F V · Rating 3 out of 5]

I'm not doing my 10 min walks tho

[Brogan Quigley · Rating 5 out of 5]

After trying this diet for a week or so I can confirm this is the best my gut has felt ever. Only problem is I’m starving. Totally understand why this is an ideal diet to bulk on. I’m up 15 pounds of mostly fat lol. Time to cut again.