Protective Diet Class #347

The 30-Day Detox: The Microbiome Population Project

In this second class, we focus on the incredible changes happening in the microbiome during our first 30 days on a Protective Diet and why committing fully, 100%, is key to producing life-changing results that will inspire us to sustain our new practices for life.

Announcements

• Watch Lesson #108: The 30-Day Detox & Tastebud Reprogram if you are just getting started on a Protective Diet.
• Engage in our official support group, Protective Diet Living (PDL). Join Live Chats & Coaching Hour for personal assistance.
• Shop http://www.protectivediet.com/bulk, the organic farm that delivers near you, for low-cost, high-quality PD staples.

Vocabulary

Microbiome

Detoxification

Dysbiosis

Leaky Gut

Inflammatory Disease

The 30-Day Detox: Optimal Health Begins

What is the 30-Day Detox? The 30-day Detox is your First 30 days on a Protective Diet. Its name reflects the changes happening in your body as you begin a Protective Diet.   Goal: Cellular turnover. Strategy: Starve off unhealthy, junk-food-loving gut microbes, giving healthy, fiber-focused microbes a chance to flourish while also reprogramming the taste buds to restore their original sensitivity to the decadence of whole foods. Actions: Eliminate all animal products, processed foods, sugars, juices, dried fruits, syrups, oils, nuts, avocados, coconut, protein supplements, and chemical additives. Eat Protective Diet recipes without restriction.

Why Is It Called a Detox?

What Should We Expect During Detox? You may feel discomfort at first, depending on your current diet and lifestyle. You may experience headaches or flu-like symptoms. You might feel bloated and gassy due to a lack of fiber-loving microbes. Begin with white pasta and white rice before gradually adding brown. Avoid loading up on vegetables initially to prevent digestive discomfort. The recipes are your guide. They will help you establish healthy microbes. Food cravings will be relentless, and then they’ll go away unless you reintroduce sugar, fat, dairy, etc. This will light up your bad microbes again.   Alternative: Go straight into Day Fasting to turn over your microbiome faster. Drink your way through the day with Protective Beverages and eat one meal in the evening. Print the Day Fast and Feast Guide and check in for support daily.

It’s called a detox because we’re getting rid of harmful gut microbes by either killing them off or making them dormant. We do this by removing the foods they need to survive. Bad microbes crave sugar, fat, and processed foods, and they demand to be fed every three hours. To get what they need, they release chemical neurotransmitters that affect our mood when we eat, see, or think about food. Unhealthy microbes make us crave junk food, while healthy ones get us excited about nutritious options.

The mix of microbes in our gut depends on what we eat. Our goal is to encourage fiber-loving microbes, which digest fiber and produce helpful compounds like butyrate. Butyrate reduces inflammation and creates a gut environment that does not support unhealthy microbes. Pain, illness, and obesity are often linked to a

lack of plant fiber, which is necessary for producing butyrate. Foods themselves aren’t inherently anti-inflammatory. Our healthy microbes create inflammation-calming compounds when they digest the fiber we consume. By consuming plant fiber, we cultivate healthy microbes that reduce inflammation, detoxify our bodies, and lessen the risk of conditions like fatty liver disease, metabolic

disorders, gut dysbiosis, type 2 diabetes, anxiety and depression, and more.

During detox, we are also retraining our taste preferences, which are influenced by the microbes living in us. Essentially, the microbial population in our bodies can shape our eating habits, food preferences, allergies, and the strength of our immunity to illness and disease.

When Do We Detox?

Weight Loss Average10 pounds per month100 lbs in 10 months Weight loss may vary from month to month but will average about 10 lbs/month. Weigh yourself only once a month. During Detox:   Set up your Workplace for Wellness.   Get a high-speed blender and Instant Pot, a cutting board and a good chef’s knife.   Explore new recipes and choose some favorites to include regularly.   Stock up on things you will use over and over. Buy in bulk to cut costs.   Educate yourself on unfamiliar ingredients.   Make Yogurt–always have at least two quarts on hand.   Clean up your staples by going organic whenever you can.   Get a bread maker and make your own bread.   Get ready to enjoy massive savings!

• Complete the 30-Day Detox to initiate your practice of a Protective Diet.
• Return to the 30-Day Detox if you ever get derailed from a 100% Protective Diet to clean up your microbiome and eliminate returning food cravings.

How Do We Detox?

• Eliminate: all animal products, processed foods, sugars, juices, dried fruits,

syrups, oils, nuts, avocados, coconut, and chemical food additives.

• Eat: Protective Diet recipes without restriction.
• Drink: Protective Diet Beverages, such as Flower Water, to give your healthy microbes an extra boost. Prepare concentrated versions of your favorite PD Beverages and keep them in the refrigerator. Dilute with water or sparkling water before drinking. If using sparkling water, opt for plain (no flavors or additives) Pellegrino in a glass bottle (avoid plastic or aluminum).
• Cravings: Eat your way through cravings with PD Bakery items, like Brownies, Cocoa Puffs, Muffins, and other snacks like Popcorn, Frosty Scoops, and Pudding.
• Commuter Snacks: Prepare a large bowl of popcorn in the morning. Spray the popcorn with water or apple cider vinegar, then season with salt or hot sauce to taste. Let it dry while you shower and get ready. Pack it in two paper bags: one for your morning commute and one for the ride home. Prepare for temptations and distractions by having a healthy snack on hand.
• Eating Out: You will get to the point where you will not want to go to a restaurant because the food quality is so low, and they don’t know how to cook without oil. You will need to order steamed vegetables and a plain baked potato and bring some PD Sauce & Dip or Salad Dressing from home to add flavor.
• Alcohol: Alcohol acts like sanitizer in your microbiome, killing off your healthy microbes. It can cause dysbiosis, leaky gut, and food sensitivities. It may lead to inflammatory diseases like cancer, heart disease and diabetes as you won’t have healthy microbes creating an anti-inflammatory environment in your body. If you are not ready to give it up, start by never drinking alone. Reduce consumption to one evening a week. Ease into the process of eliminating it.
• Remember: Let your microbes die, make them the villain in this detox story. We’re killing off the bad guys that are living within you and we’re replacing them with trillions of healthy cheerleaders, resident health coaches–for free.

Encouragement

• My objective with protective diet education is to guide you to optimal health, lean body mass, and help you build muscle.
• I made up this community, gathered us all together so that we can support each other to the end, to the win. That’s what I want for you because we know that eating a little healthier, getting off a little bit of medication, and making our disease a little less painful is not sustainable. We need to regroup at least once a week. I encourage you to regroup with me every Saturday and Tuesday and with our community, and chime in on our support group so that you have what you need to get through.

“I want to hear from you. I want to support you and get you all the way there. It’s never too late. You can accomplish amazing things in just one day on a protective diet. You’ll be 24 hours healthier.”

Recommended Recipes	Recommended Classes
Instant Cheeze Sauce	#346 Objective: The Microbiome Population Project
Instant Pot Kids Spaghetti	#348 Populate: The Microbiome Population Project
Instant Alfredo	#349 Protect: The Microbiome Population Project
Pressure Cooked Pasta	#350 Promote: The Microbiome Population Project
Tuber Tonic Plus	Workplace for Wellness Set Up: #032, #033, #034
Better Than Kombucha	#306 A Deep Pantry Saves Us Money & Time
Flower Water	#338 Eliminating the Diet Struggle Rewards Cycle

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Class Description:

In this second class, we focus on the incredible changes happening in the microbiome during our first 30 days on a Protective Diet and why committing fully, 100%, is key to producing life-changing results that will inspire us to sustain our new practices for life.

Class URL: https://protectivediet.com/courses/microbiome-population-project/lessons/class-347-the-microbiome-population-project-30-day-detox/