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jasonkeene/the_vertica_diet_notes.md

Created November 23, 2024 22:06
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the_vertica_diet_notes.md

Title Diagram

  • Marcros are divided into two food sources:
    1. Red Meat (Ruminants) for protein and fat
      • Rumainants are herbivore mamals that digest cellulose
      • Sources are:
        • Bison
        • New York Strip
        • Top Sirloin
        • Lean Ground Beef
        • Filet Mignon
        • Venison
        • Lamb
      • I have concners around saturated fat content
      • Benefits:
        • Loaded with:
          • Heme-Iron
            • Bio-available form of iron
          • B Vitamins
          • Zinc
          • Selenium
          • Creatine
          • Healthy Fats
    2. White Rice for carbs
      • Benefits:
        • Easy to Digest
        • Limited Gas Build Up
  • Micro sources:
    • Citrus
    • Nuts
    • Eggs
    • Potatoes
    • Carrots
    • Butter
    • Salmon
    • Leafy greens
    • Veggies
    • Yogurt
    • Cranberry juice
    • Chicken stock
    • Salt

About Stan

  • He runs a meal prep service
  • Pro bodybuilder and powerlifter

About Damon

  • Dietitian and exercise physiologist

1

What is The Vertical Diet?

  • Improve body composition for optimal health and performance
  • Nutritional framework that is:
    • Simple
    • Sensible
    • Sustainable
  • Fundamental Principles:
    1. Sleep optimization
    2. Bloodwork
    3. 10 min walks
    4. Nutrition/Hydration
    • Sodium (salt meals to taste, pre/post workout sodium)
    • Iodine (iodized salt or cranberry juice)
    • Fruit (orange or juicy fruit)
    • Daily carrot (fiber, naringen)
    • Potassium 4,700mg (potato, fruit, spinach, yogurt, beef, salmon, etc)
    • Bone Broth/Chicken Stock (Gollagen/gelatin, gut health)
    • Egg yolks (Vit K2, Choline, Biotin)
    • Vitamin D3 (4k IU supplement)
    • Calcium 1k mg (dairy source)
    • Magnesium 400mg supplement and/or (sp[inach, soaked almonds, yogurt)
    • Red Meat, bison, beef, sheep (iron, B vit, zinc)
    • Fatty Fish 2x weekly for Omega 3's (salmon, trout, sardines, anchovies)
    1. Be aware of fermentable carbs
    2. Avoid Omega-6 seed oils

The Vertical Diet is

  • Whole foods
  • Gut health
  • Fix nutrient deficiencies
  • Fix hormone imbalances
  • Improve energy, stamina, endurance, and recovery
  • Sustainable

Quick Start Guide

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