Protective Diet Class #341

Pre-Gaming and Post-Gaming for Caloric Reduction

This class has nothing to do with the Super Bowl—unless you’re referring to the SUPER bowl of low calorie, anti-aging, cell recycling, disease decimating food in your Protective Diet kitchen! This class shares tips for activating AMPK, your cellular energy manager.

Announcements

• Engage in our official support group, Protective Diet Living (PDL). Join Live Chats & Coaching Hour for personal assistance.
• Shop https://www.protectivediet.com/azure, the organic farm that delivers near you, for low-cost, high-quality PD staples.

Vocabulary

AMPK

mTOR

Autophagy

Polyphenols

Action Steps for Activating Your Cellular Energy Hero–AMPK

AMPK or AMP-activated protein kinase is an enzyme that regulates cellular energy. It acts as a sensor to monitor and regulate energy at the cellular level. It gets activated when cellular energy levels drop. Once activated, AMPK initiates various responses to restore energy balance at the cellular level. A Protective Diet and Lifestyle can promote this beneficial response.

• Turn on Fat Burning & Promote Autophagy
• A body that is in good health can focus on autophagy, or cellular clean-up of damaged and mutated cells, as well as hanging skin after weight loss. If your body is busy correcting and detoxifying, it cannot focus on autophagy.
• Stimulate the enzyme AMPK, which triggers autophagy and fat burning. Diet, exercise and toxic load impact this response.

– Avoid Chronic Nourishment: constant feeding means constant digestion, which keeps cells busy with immediate needs.

– Incorporate Exercise: regular physical activity stimulates AMPK, which will initiate fat burning and encourage autophagy.

– Avoid Foods that Cause an Inflammatory Response: constant correction keeps cells busy with immediate needs.

– Reduce Your Toxic Load: drink filtered water, eliminate food additives, chemical foods, processed foods, toxins within the

  home such as chemical fragrances in laundry detergent, cleansers, and plug-ins, micro plastics in bottled water and to-go

  cups, sunscreens and other topicals. Replace these items with Protective Diet Lifestyle collection. When we have a heavy

  toxic load, our body has to detoxify and our liver works overtime. It’s too busy to scan for irregular cells and clean house.

• Lower mTOR. The enzyme, Mechanistic Target of Rapamycin (mTOR), regulates cellular growth and proliferation. When it is out of balance, it can cause cancer, metabolic disorders, neurodegenerative disease, and aging. mTOR is sensitive to nutrient availability, particularly amino acids from animal proteins and glucose. When nutrients are plentiful, mTOR promotes cell growth and inhibits autophagy. The same diet and lifestyle choices that stimulate AMPK will lower mTOR.

• Eat and Drink Protective Polyphenols to Enhance the Microbiome
• Polyphenols are naturally occurring compounds found in plants. They have anti-inflammatory, anti-cancer, cardiovascular-protective, and antioxidant properties that protect cells from damage that leads to aging and chronic disease. Polyphenols are abundant in fruits, vegetables, tea, coffee, cacao, turmeric root, and spices. There are thousands of polyphenols, and each has unique properties and potential health benefits. The polyphenol resveratrol, found in red wine, is also found abundantly in the skin of red grapes. Alcohol has zero benefits and is strongly discouraged on a Protective Diet.
• Healthy gut microbes love polyphenols. Microbial health is also linked to autophagy.
• Eat a variety of polyphenol-rich fruits and vegetables daily. Protective Diet Recipes and the 50/50 Plate are your guide.
• Check out the Protective Diet Beverage collection for microbe-pleasing beverages for every occasion.

• Incorporate a daily beverage rhythm for promoting autophagy and fat burning. Make it exciting! It’s AMPK vs mTOR and the game is your daily eating window. You want to boost AMPK and the microbiome–this is the team that promotes fat burning and autophagy! The pre-game and post-game strategy is to maximize microbe-pleasing polyphenols at four main points during digestive rest. Focus on taking enjoyable non-food breaks throughout the day.

AMPK and Microbe Promoting Daily Beverage Rhythm

Morning Hydration	Afternoon Comfort	Pre-Game Primer	Post-Game Finisher
Flower Water	Organic Light Roast Coffee	Better Than Kombucha	Medicinal Chai Latte
Polyphenol: Anthocyanin Hot Brew in the Morning -Add 2T.hibiscus to a quart jar -Boil some water in a kettle -Pour it over the hibiscus -Rebrew the same flowers      throughout the day Cold Brew the Night Before -Add 2T. hibiscus to a quart jar -Fill with cold or tepid water -Refrigerate overnight	Polyphenol: Chlorogenic Acid -choose light or medium roast   organic coffee beans -hand grind beans as a ritual -avoid coffee pod machines   due to micro plastics -drink it black—no creamers -avoid coffee if you have acid   reflux or caffeine sensitivity   enjoy Protective Coffee or   another PD variation instead	Prebiotic: Acetic Acid -use raw, unpasteurized apple   cider vinegar with the mother   for additional probiotics -drink this as you prepare your   meal to feel satiated before   becoming stuffed. -slow digestion and minimize   blood sugar spikes, which   helps with insulin regulation -pre-dinner cocktail alternative	Prebiotic & Polyphenol Blend -Brew a batch and keep it in   the fridge to be enjoyed in 1-   cup increments post-meals -Heat the Chai in the Breville   Milk Café during clean-up -Zest an orange and rub the   edge of your glass with it -Froth unsweetened soymilk   and layer on top of hot base -alternative base: Tuber Tonic

• Bitter and sour beverages are best. Do not add erythritol. It will cause an insulin release and inhibit AMPK production.
• Spermidine is an autophagy-inducing compound that is naturally present in wheat germ, soybeans, mushrooms, peas, and certain fruits. You can read about spermidine on the Bean Battered Mushrooms and Whole Wheat Pita Bread recipes.

Cooking Tips & Betterment Challenges

• Nuts and dates are not included on a Protective Diet because their health benefits do not outweigh their caloric impact.
• Winter Betterment Challenges:

Sprouting

Take advantage of winter for sprouting while the fresh produce in grocery stores may be limited.

Start soaking sprouts on Tuesday nights at the beginning of class. Leave them overnight. In the morning, drain off the water and follow the guidance in the Protective Sprouts recipe. They will be ready by the weekend

Citrus

Embrace citrus season. Look for organic blood oranges and cara cara oranges. Enjoy recipes that highlight citrus and incorporate the peel, such as Chocolate Chili Mousse, Chocolate Fondue, Citrus Jerky, Orange Chick’n, and Spicy Asian Noodle Salad.

Encouragement

• I want to keep you excited about practicing your Protective Diet every day because consistency is the most important part of your practice. It results in health independence and longevity.
• In this classroom, I promote activities that excite us about healthy living.
• At the bottom of Protective Diet Recipes, I include protective information that will excite you and encourage you. We need to stay excited. We need to have anticipation for what’s to come. Anticipation increases our dopamine production. It’s very important that we stay excited and keep growing and learning and challenging ourselves because this eliminates the diet struggle-reward cycle. We need to keep what’s working exciting.

“I want to get you excited about autophagy!”

Recommended Classes
#260 Day One on a Protective Diet #338 Eliminating the Diet Struggle Reward Cycle #339 Anticipation, Dopamine & the Diet Struggle Reward Cycle #319 Sip on Polyphenol Protection #313 Master Fasting—A Transitional Approach	#334 Vinegar Making Workshop #245 Promoting Autophagy While We Eat, Sleep and Play #324 Get Shredded with Carrot Salad #003 Protein Sources & Ideal Amounts

Class Description:

This class has nothing to do with the Super Bowl—unless you’re referring to the SUPER bowl of low calorie, anti-aging, cell recycling, disease decimating food in your Protective Diet kitchen! This class shares tips for activating AMPK, your cellular energy manager.

Class URL: https://protectivediet.com/courses/day-fast-feast-time-restricted-eating/lessons/class-341-pre-gaming-post-gaming-for-caloric-reduction/