-
Class #002 - Identify true hunger, food cravings and emotional eating
-
Class #012 - How To Identify and Eliminate Emotional Eating
-
Class #021 - Emotional Eating
-
Class #248 – Self Awareness Training – Not Hungry, but I’m Eating
-
Class #327 | Binge Eating and The Butyrate Bath
-
Class 338 | Eliminating The Diet Struggle Reward Cycle
Participants 21502
Class #327 | Binge Eating and The Butyrate Bath
Julie Marie May 9, 2023
Protective Diet Class #327
Binge Eating and The Butyrate Bath
Learn about the Butyrate Bath and its role in regulating satiety as we take a picnic to Snow Canyon, Utah. Thanks to beneficial gut microbes, we can feel perfectly nourished and comfortable after eating. We can reduce food volume without feelings of restriction.
Announcements
- Engage in our official support group, Protective Diet Living (PDL). Join Live Chats & Coaching Hour for personal assistance.
- Shop www.protectivediet.com/bulk, an independent source for low-cost, high-quality PD staples in bulk.
- Take advantage of current savings on Protective Diet Plant-Based Broth Mix.
Vocabulary
| Binge Eating | Day Fast & Feast | Gut Microbes | Epithelium | Resistant Starch | Plant Fiber Diversity |
| Satiety | Mono-Microbiome | Gut Dysbiosis | Butyrate | Polyphenol | Quercetin |
Action Steps to Address Binge Eating from the Inside Out
- Understand the Link Between Your Appetite and Your Microbes
| The Microbiome |
| Your body is covered with microbes inside and out. At birth, your gut was colonized by bacteria. You and your gut bacteria have a mutually beneficial relationship. You host them, and they protect you from disease. Your gut and brain are linked by millions of nerves that pass signals back and forth. Your gut microbiome has a major influence over your central nervous system and brain signaling pathways. So, among other things, the microbes in your gut control your mood, food cravings, and appetite. Certain bacteria are most beneficial, and their abundance in your gut is the key to optimal health. Your food and lifestyle choices determine the demographics of your unique microbial population. Choose to promote the growth of beneficial bacteria by starving bad bacteria of sugar, oil, processed food, and animal products by adopting a Protective Diet and Lifestyle rich in: Polyphenols—protective compounds found in colorful plant foods rich in both antioxidant and anti-inflammatory properties. Raw Veg—raw, fibrous plant foods are teaming with healthy microbes. One apple has 100 million microbes, especially in the area right around the core, and they are added to your gut when you eat it. Include raw veg in your meals for maximum benefits. Resistant Starch—fibers that remain intact through the small intestine and get digested by beneficial gut bacteria in the colon. Non-Alcoholic Beverages—alcohol kills gut microbes. A microbe-protective diet includes many non-alcoholic beverages. Chemical-Free Living—whatever kills the bad guys, kills the good guys, so avoid cleansers, hand sanitizers, commercial mouthwash, anti-bacterial soaps, and anything labeled “anti-microbial”. Chemical food additives also kill good microbes. Keep them out. Time in Wild Nature—all manicured spaces are chemically treated. Glyphosate (Round Up) is antibiotic. It’s in the air, water, soil, on playgrounds, and in the rain. It causes lack of diversity in the microbiome. Go to wild outdoor spaces to pick up Nature’s microbes. |
| The Epithelium |
| The epithelium is a single layer of cells, bound together in tight sheets, which line the surfaces on the inside and outside of your body. The main job of the epithelium is to provide protection by deciding what is allowed to enter. Any substance that goes into your body has to cross the epithelium. When the lining is working effectively, it allows beneficial things like vitamins and minerals to enter, while stopping pathogens, toxins, and food components from entering the bloodstream. Unlike many cells in the body that run on glucose, the primary fuel for epithelial cells is a microbe-produced short-chained fatty acid called butyrate. To keep this barrier robust, strong, and tight, we must promote the butyrate-producing microbes in our gut. When we eat off-plan foods, we populate bad microbes in place of good microbes, and our protective “soldiers” fall into dysbiosis and disrepair. |
| The Butyrate Bath |
| Butyrate is a short-chained fatty acid that is vital for health. Microbes that produce butyrate thrive in the anaerobic environment of our large intestine when we keep harmful substances out and consume protective polyphenols, raw veg, and resistant starch. Most carbohydrates are digested and absorbed in the small intestine. However, fiber and resistant starch pass through the small intestine into the large intestine where beneficial gut bacteria are equipped to digest it, making vitamins and minerals bioavailable and producing beneficial byproducts, like butyrate, that initiate protective processes all over the body including regulating satiety, calming the immune response to reduce inflammation, eliminating chronic pain, repairing epithelial cells to reduce food sensitivities/allergies and defend against pathogens/toxins, and reducing the risk of every disease from acne to Alzheimer’s. Butyrate bathes the whole body, including the brain, in beneficial effects within 90 minutes of consuming a microbe-friendly meal. |
- Honor Your Microbes with Every Meal
Starve Unhealthy Microbes
- Complete the 30-Day Detox to keep off-plan foods out, while populating healthy microbes with a full-time Protective Diet.
- A “cheat day” is really a “cheat-yourself-out-of-good-health-day” because bad microbes are populated, causing constant cravings for junk. We keep off-plan foods out of the diet 100%, not to torture ourselves, but to make healthy living easy.
- Unhealthy foods will not appeal to you if you have a healthy microbiome.
Begin Your Meal with a Microbe Soother
- In winter—use the Beauty Broth Hot Pot to manipulate your microbes’ appetite and stay naturally slim.
- In summer—use the Chia Chugger Satiation Sipper. It contains resistant starch and a variety of polyphenols to feed protective microbes, which then flood your body with an anti-inflammatory Butyrate Bath. Commercially-made kombucha has sugar and alcohol levels that wipe out healthy microbes despite being fermented. Kombucha is not protective.
- Follow the recipe guidance to brew protective beverages ahead of time and use a funnel, repurposed tamari or vinegar bottles, and a 1-quart Pyrex measuring cup to assemble Chia Chugger Satiation Sippers as needed.
- Sip about 15 minutes before your meal instead of eating “chef’s treats.” It will curb the appetite by feeding healthy gut microbes with satisfying polyphenols and resistant starch, eliminating the desire for multiple servings of food.
End Your Meal with a Comforting Ritual
- Make portioned desserts and enjoy as a comforting ritual to close out the day. Try a Yo Chi Jar.
Know Your Triggers
- Self-Awareness is integral to curbing binge eating. Take mental notes on your eating patterns and make adjustments.
- Address your feelings every day. Feel them instead of shoving something in to cover them up. Don’t use food to cope, soothe, or reward. Have compassion for yourself first. Don’t mask your own needs, so you can meet the demands of others.
- “When I overeat, I feel so uncomfortable. Then I reach for more food to comfort myself from the discomfort of overeating.”
- Healthy microbes cannot do their job properly if the food is packed in too tightly, robbing you of the Butyrate Bath.
- If possible, eat in a soothing, microbe-friendly environment away from the stresses of daily life so you can be mindful.
Cooking Tips
- Headspace—air space left at the top a jar when canning, assembling bottled beverages, and fermenting.
- Compost—add spent flowers from brewed beverages to compost. They nurture the soil microbes with protective polyphenols.
- Buy Chia Seeds in Bulk—store them in the back pantry. Keep some in a repurposed tamari bottle for convenient use.
- Ferment in Gallon-Sized Jars—use a wide-mouthed jar lid as a ferment weight to keep the veggies below the brine.
EASY SUMMER PICNIC MENU IDEA: Raw Noodle ProBowl with Better Than Teriyaki Sauce
- Pre-blend 1 cup sauce—the perfect amount to top one pound of Pressure Cooked Pasta.
- Chop 4 cups raw veg (Julie Marie used honey mangoes, chives, yellow bell pepper, baby dandelion, baby bok choy).
- Buy organic when you can and keep skins on to increase fiber content—do NOT eat mango skin if you have an allergy to it.
- Mix raw veg and sauce with hot pasta. The hot pasta will help the veg wilt down.
- Toss in some ferments like 7-Day Sauerkraut and Probiotic Pickled Onions.
- If transporting your meal to a microbe-rich, outdoor location, use the Instant Pot Slow Cooker Lid.
- Kick off your shoes and touch the ground with bare feet to populate Nature’s healthy microbes while you eat their favorite food.
Encouragement
- Do not overwhelm yourself or your family with too much veg at first. Just add a decent amount until healthy microbes are populated. Then they will be excited about eating a variety of plant fiber in abundance. We get into this healthy eating movement with ease by populating healthy microbes. The Microbiome Population Project research is included at the bottom of recipes to assist you.
“Throughout Protective Diet Education I have given you tools to manage your feelings, to comfort you, and to replace old destructive habits with healthy new rituals.”
Recommended Recipes
Recommended Classes
Class Description:
Learn about the Butyrate Bath and its role in regulating satiety as we take a picnic to Snow Canyon, Utah. Thanks to beneficial gut microbes, we can feel perfectly nourished and comfortable after eating. We can reduce food volume without feelings of restriction.
Class URL: https://protectivediet.com/courses/addressing-binge-emotional-eating/lessons/class-327-binge-eating-and-the-butyrate-bath/
Responses