Lecture Notes on Stan Efferding's Vertical Diet

Introduction

• Speaker: Derek from moreplatesmoredates.com
• Topic: Stan Efferding's Vertical Diet
• Personal journey with the diet since mid-2018

Goals of Adopting the Vertical Diet

• Primary Goals
  • Maximize mental acuity and sharpness
  • Optimize thyroid hormone output (due to past T3 abuse)
  • Improve overall health and longevity
  • Fulfill unmet micronutrient needs typical of standard bodybuilding diets

Observations after a Year on the Vertical Diet

• Quality of Life & Energy

  • Improved energy levels and ease of waking up
  • Enhanced everyday productivity and efficiency
  • Not a magic fix for procrastination or personal habits

• Blood Work Insights

  • Individual variability in how diet affects blood markers
  • Personal example: eggs significantly affected LDL and total cholesterol levels
  • Removal of eggs led to normalization of cholesterol levels
  • Individual genetic factors affect diet outcomes

Diet Suitability and Recommendations

• For Muscle Gain and Strength

  • Ideal for bodybuilders, strongmen, and powerlifters
  • Helps stay leaner while gaining muscle
  • Keeps metabolism high and stimulates hunger

• Challenges for Caloric Deficits

  • Difficult to maintain a calorie deficit without hunger
  • Diet's design may spike hunger, not ideal for shredding
  • Requires alterations if adhering to steep calorie deficits

Micronutrient and Macronutrient Considerations

• Ensures comprehensive micronutrient and macronutrient needs are met
• Need for personalized blood work to identify incompatible foods

General Recommendations

• Suggests everyone try the diet to identify potential micronutrient deficiencies
• Consider genetic testing for personalized dietary adjustments

Conclusion

• Vertical diet enhances quality of life, energy, and health
• Highly recommended for those looking to optimize dietary intake and health
• Encourages viewers to try it and check related logs and resources

Call to Action

• Link to further resources and blood work logs in video description
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