Protective Diet Class #264 Notes:

Two Years Day Fasting on a Protective Diet

This class presents pro tips on the #1 health hack to boost Human Growth Hormone (HGH) for a host of anti-aging benefits that reduce body fat, conserve vitality, improve cognition, increase bone density, and accelerate muscle development like nothing else.

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.

Vocabulary

Day Fasting	Ghrelin	Human Growth Hormone (HGH)	Tumor Regression	Oxidative Stress
Ketogenic Diet	Glucose	Chronically Fed State	Encapsulated	Chemo-Protective
Vitamin D	Safe Sun Exposure	Neurotransmitter	Antioxidants	Food Satisfaction

Action Steps to a Rewarding Day Fasting Practice

• Activate a Predictable Set of Metabolic Responses

14 hours after you stop eating—food is finally digested & fat burn begins.

15-24 hours—pituitary gland produces HGH and autophagy accelerates.

18-24 hours—energy and focus sky rocket!

24^th hour—dopamine receptors are repaired.

     – Get a better dopamine response from food, physical touch, etc.

     – Stem cell and intestinal repair (IBS, colitis, inflammatory disease, etc.)

Tips:

– Follow all guidance rules in the printable PD Day Fast and Feast Guide.

– Use PD Lifestyle recipes to detoxify your environment and topicals.

– Free the liver to recycle cells rather than filtering food and toxins.

– Regulate your eating window to 1 hour/same time daily to train ghrelin.

– Eating early will cause fatigue and disrupt your ghrelin groove.

– Practice self-awareness. Address feelings of: thirst, loneliness, fatigue,

   disappointment, stress, over-excitement, PMS, avoiding a task, eating to

   make a dreaded task more pleasurable, boredom—don’t use food as a drug.

– Weigh in. The scale might come back out—weight loss happens fast.

– Kick off your day fasting practice with a 48 hour fast; makes 24hrs feel easy.

• Access Your Fountain of Youth
• Human Growth Hormone (HGH) should be called fountain of youth or the anti-aging hormone. It declines as we age.
• HGH protects and develops muscle mass quickly, strengthens bones, tendons, joint recovery, maintains youth and vitality, improves cognitive function/neuro protective, increases neurogenesis, increases bone density, decreases body fat through rapid burn of body fat for fuel, rapid cellular turnover and healing, rapid hair growth, has no side-effects, and is FREE.
• Low levels of HGH are associated with obesity, brittle nails and hair, wrinkled skin and osteopenia.
• HGH supplements come with risky side effects including cancer, type 2 diabetes and joint pain. Increase HGH naturally only.

4 Ways to Increase HGH Production Naturally

Fasting

– HGH is produced when digestion is complete and glucose levels decline. A chronically fed state inhibits HGH production.

– Fasting increases production of HGH by 2000% in men and 1300% in women.

– Day fasting produces 250% more HGH than a ketogenic diet. A ketogenic diet is an unsustainable fasting mimicking diet.

High Intensity Interval Training

– Intense interval training (not just running/walking) increases HGH. Push your limits physically to amplify HGH response.

Quality Sleep

– Melatonin studies confirm 150% increase in HGH with quality sleep; highest level of HGH released in the deep sleep stage.

Healthy Sun Exposure

– Vitamin D promotes both HGH production and bone strengthening calcium absorption. Bank vitamin D in the summer

   months by regularly exposing large areas of skin to the sun for 15 minutes at a time, increasing as tolerated, while

   protecting your cells with antioxidant rich foods or beverages.

• Additional Benefits
• Suppress depression—day fasting can be more powerfully effective than medication for even mood management all day.
• Increase GABA production–Fasting and PD fermented foods produce GABA, which helps you feel relaxed.
• Eliminate afternoon fatigue—even energy all day. Once you eat, your pancreas produces insulin causing energy to drop.
• Lower body fat/BMI without feeling any restriction. Feelings of restriction are gone by the 3^rd day due to regulated ghrelin.
• Lower blood pressure—happens fast! Be very careful if you are on medication. You might fall. Adjust meds w/your doctor.
• Lower triglycerides/Lower cholesterol—Triglycerides can get so low they don’t even register.
• Sleep a solid 8 hours—after feasting, insulin spikes and energy lowers. Fall asleep easily and stay asleep all night.
• Increase fertility and promote a regular menstrual cycle.
• Improve food quality and variety—since you only eat once, you include a variety of fruits, vegetables & starches naturally.
• Save money—when you go to the grocery store you buy less. No snacks, no lunches, etc.
• Save time–there is nothing more to do with day fasting. One meal a day is so easy to manage.
• Increase food satisfaction–the exciting lead up/anticipation to your one meal is very important for food satisfaction.
• Eliminate food stress—no longer wondering what to make for dinner. Only think of food when it’s time to eat.
• Eliminate hunger throughout the day—at around 14 hours of fasting, fat burning begins. Soothe with a hot cup of tea.
• Eliminate calorie surplus–you cannot exceed your caloric needs in one meal a day. Overeating will cause discomfort & gas.
• Caloric reduction without restriction—reduce calories for a longer, healthier life while feasting until you are good and full.
• Master Mindful Eating—eat until you are full and satisfied without guilt or any feelings of holding yourself back.
• Improve digestion and regularity—eating once = eliminating once. A consistent feast time = consistent elimination time.
• Reduce oxidative stress—reducing caloric intake improves longevity and reduces oxidative stress.

TGIF = Thank Goodness I Fasted!

Cooking Tips

• Find jackfruit for a good price ($0.59/lb) at Asian markets. Ripe jackfruit is not sharp on the hands and has a distinct smell.
• Strain tea leaves/flowers from brewed beverages before storing in the fridge. They will mold.
• Use a new jar for Instant Vanilla Extract to prevent breakage under pressure. Use several new jelly jars for ultimate strength.
• Blend extracted vanilla bean bits into French Vanilla Nice Cream for flavorful flecks.
• Collect vanilla bean bits from spent bottles of Instant Vanilla Extract in one jar. Cover with alcohol to preserve. Overtime the alcohol will extract additional vanilla for a bonus bottle of “slow” vanilla extract.

Student Q&A

Q: I know we don’t use supplements, but would an HGH supplement work? (45:20)

Q: Do you ever do a “bootcamp” workout day while fasting? (1:19:10)

Encouragement

• Don’t use food to feel better. Use food to feel amazing! Use it as a tool to be the boss of your body and be a superhuman.
• Take time to reflect on what you have overcome and what you have put in your past.
• Pay attention to how you feel. Do what feels good. What gets you there keeps you there.
• Eat your Protective Diet. It saved my life!

“I don’t want people to ever think that a Protective Diet is only effective if you day fast. This is a bonus. This day fasting practice in conjunction with a Protective Diet has been such a freedom for those who have joined in it. People who find this restrictive have not gone through my day fasting classes.”

Recommended Recipes

Instant Vanilla Extract	Protective Diet Tuber Tonic	Caraway Coffee
French Vanilla Nice Cream	Blue Chai	Flower Water
Sugar-Free Stovetop Granola	Chai (no latte)	African Red

Recommended Classes

#158 Be the Boss of your Body	#248 Self-Awareness Training	#220 Day Fast and Feast Guide
#234 Know Your Fast Five	#037 Sleeping Like A Rock	#128 Vitamins, Sunscreen & How They Work
Breaking a Day Fast	#219 Day Fasting on a PD	#250 Instant Vanilla Extract
Hydrate to Eliminate Hunger	#221 Day Fast and Feast	#169 Cutting Ripe Jackfruit & Cultural Adventure

Class Description:

This class presents pro tips on the #1 health hack to boost Human Growth Hormone (HGH) for a host of anti-aging benefits that reduce body fat, conserve vitality, improve cognition, increase bone density, and accelerate muscle development like nothing else.

Tagged with: Antioxidants • Chemo-Protective • Chronically Fed State • Day Fasting • Encapsulated • Food Satisfaction • Ghrelin • Glucose • HGH • Human Growth Hormone • Ketogenic Diet • Neurotransmitter • Oxidative Stress • Safe Sun Exposure • Tumor Regression • Vitamin D
Class URL: https://protectivediet.com/courses/day-fast-feast-time-restricted-eating/lessons/class-264-two-years-day-fasting-on-a-protective-diet/