Protective Diet Class #346

Objective: The Microbiome Population Project

Welcome to the Microbiome Population Project! This class is the first in a series of lessons designed to help you detox, populate, protect, and promote a resident team of microbial health coaches that make healthy living sustainable and rewarding every day.

Announcements

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Vocabulary

Microbiome

Epithelium

Endothelium

Mono-Microbiome

Metabolic Dysfunction

Overview of the Microbiome Population Project

The Heroes Our resident microbes control our food choices, hunger, cravings, and lifestyle preferences. The good news is we can manipulate them. With The Microbiome Population Project we are populating, promoting, and protecting a robust resident team of healthy microbes who prefer healthy living. Healthy microbes thrive on plant fiber, fermenting the fiber to produce anti-inflammatory short-chain fatty acids like butyrate. Food itself isn’t inherently anti-inflammatory; it’s our microbes that determine this. Products marketed as anti-inflammatory won’t have that effect unless we have the right microbes to digest them. If we don’t feed these beneficial microbes with plant fiber, they may turn to eating our gut wall, leading to dysbiosis. When healthy microbes dominate, they drive us to crave nutritious foods, like Asian-Style Kale. When you see high-fiber fruits and vegetables at the farmer’s market or grow them yourself, these microbes direct you towards them. If someone reacts negatively to these food choices, it indicates they may have unhealthy microbes that resist healthy foods populating their gut. Our enthusiasm for nutritious options stems from the dopamine our healthy microbes produce when we engage with these foods. Healthy microbes can comfortably go for many hours without a feeding, which makes Protective Diet Day Fasting enjoyable and sustainable.
Oral Microbiome Our oral microbes play a vital role in health and digestion. They produce nitric oxide when we breathe or chew leafy greens, assisting to dilate blood vessels and maintain healthy blood pressure. Alcohol, mouthwash and chemical toothpaste can inhibit this function. Studies confirm this link, yet antimicrobial mouthwash remains.		The Villains Unhealthy microbes are weak, much like cancer cells; they lack resilience and die off quickly. They can’t go more than three hours without signaling for you to eat sugar and saturated fat. If you feel shaky every few hours, that’s unhealthy microbes crying out for fast food and processed sugars. These microbes don’t care about our health. They thrive on quick fixes like sugar, saturated fat, and processed foods, and they will consume our bodies even after we’re gone. They don’t care if we are here or not. When we eat foods high in sugar, processed food of any kind, food additives, dairy products, and animal products—we are are fostering pathogenic bacteria—they multiply in our gut and take over quickly. Unhealthy microbes are the villains in our health story. They require a diet of processed foods to thrive, while healthy microbes produce anti-inflammatory short-chain fatty acids when we consume plant fiber. By adopting a Protective Diet, we encourage the proliferation of beneficial microbes and starve unhealthy pathogenic microbes, to put metabolic dysfunction and disease into remission.
Small Intestine Microbiome The microbiome in the small intestine primarily aids in digestion and nutrient absorption. It hosts a lower density of specialized bacteria that prefer a relatively acidic environment and focus on breaking down complex carbohydrates and maximizing the body’s ability to use essential nutrients from our food.
Large Intestine Microbiome In contrast, the large intestine hosts a rich and diverse microbiome that specializes in fermentation and water absorption. With a more neutral pH and anaerobic conditions, it facilitates the breakdown of resistant starch and other plant fibers, producing beneficial short-chain fatty acids that repair the gut wall (epithelium) and bathe the entire body and brain in calming anti-inflammatory butyrate, eliminating inflammatory reactions and symptoms.

Food Sensitivities and Preferences Oh, I love my Vegged Up Pasta Salad—but really, it’s my microbes that love it! When you see someone on a Protective Diet excitedly rave about a dish they initially found lackluster, that’s their microbes speaking. Our food preferences are diven by our digestive microbes. It easy to sustain a Protective Diet and expand our palate once we populate healthy resident microbes. As we explore a variety of recipes, we expand our beneficial microbiome population. A diverse, thriving microbiome also reduces food sensitivities. Food allergies arise because we lack the microbes to digest certain fibers. When we have a robust population of healthy microbes, food sensitivities are eliminated because when our healthy, plant fiber-loving microbes ferment and digest fiber, they produce short-chain fatty acids. And guess what those do? They tighten up the gut wall. They produce mucus that coats and seals it in like Elmer’s glue. A break in this barrier can lead to food allergies. What causes breaks? A lack of plant fiber and including off-plan foods like sugar and saturated fats that foster and feed unhealthy microbes. Throughout this series, I’ll guide you to diversify your microbiome and make it more protective. You’ll find that your cravings will shift; you’ll drive past fast-food restaurants without a second thought because you’d rather have a Yogi Bowl. Your love for these foods will grow as your microbes switch to craving fiber instead of sugar and fat. Remember, you don’t have to love every food right away, especially at first. But after three to four weeks, as sugar-loving microbes die off, you’ll find healthy foods exciting. Frozen cherries will taste like candy. Plain Toasted Oats will begin to taste like granola.
“When you follow through and look and represent on the outside, you don’t have to ever explain yourself to anyone. They say, ‘I’ll have what she’s having.’”	Mono MicrobiomeA microbiome that is a small population that doesn’t contain the digestive microbes to manage the fibers in a lot of plant foods. This condition is associated with Alzheimer’s, Parkinson’s, Autism, and inflammatory diseases. Analogy: Your Team of Health Coaches In my previous work at five-star hotels in Chicago, I had the opportunity to service many celebrities, including those from the Oprah Show. These famous individuals often relied on a team to do everything for them—not because they didn’t want to, but because their fame made it difficult for them to manage public tasks. For example, I walked Jennifer Aniston’s dog and provided spa services in her room.   While it was exciting to meet such high-profile clients, I noticed how isolating their lifestyles could be. They paid exorbitant amounts for luxury suites to support their staff, personal trainers, and chefs. They couldn’t publicly enjoy the hotel amenities themselves, and I realized that they weren’t living fully despite their wealth.   This experience made me think about our microbiome. Unlike celebrities who need a team to function, we have our own “team” of healthy microbes working for us, and they come at no cost. Just like celebrities have health coaches and trainers, our microbiome serves as our resident health coaches, guiding us toward better choices for FREE! I don’t have to pay them; I simply feed them plant fiber in the form of fruit, vegetables, legumes, and whole grains.   I’m not a celebrity. I am just a girl that is teaming with health coaches that I pay with plant fiber, and they support me 24/7. They direct me to make the healthiest choices. They guide me to only do things that promote physical health in and outside this body. They love me because I give them what they ask for, healthy or unhealthy. I choose to promote a healthy team by enjoying variety of plant fiber, and protective polyphenols in colorful, calorie-free extra credit protective beverages.   So, I encourage you to view your microbiome as a free team of health directive cheerleaders. Let’s make it a strong, supportive one. Together, we can train our microbes to reward us for making healthy choices, turning our gut into an influential director in our journey toward optimal health. There are no temptations or bad decisions when teaming with microbial health.
Disease and The Microbiome Conditions like Autism, Alzheimer’s, and Parkinson’s often come with digestive issues and limited food preferences. Many people with these conditions tend to eat the same meals repeatedly, which can shrink their microbiome diversity. Spending more time indoors as their health declines doesn’t help either.   Research shows that by populating and nurturing our microbiome, we can reduce the symptoms of neurodegenerative disorders—and put them into remission! But we have to eliminate toxins, like glyphosate, pesticides, and medications, which destroy our protective microbes, making us sicker over time.   The medications we rely on don’t address the root of the problem; they harm our microbiome. This can lead to all sorts of reactions, like skin rashes or acne, because our bodies aren’t equipped to handle the inflammation without a healthy microbiome to support us.   We can eliminate asthma. Many people think it’s a lifelong condition, but fostering a healthier microbiome can reduce inflammation and make breathing easier. So, by populating a diversity of healthy resident microbes that produce anti-inflammatory compounds, we can put disease in remission.

Overview

Detox   Complete a 30-day microbiome detox to reprogram taste buds and repopulate a healthy microbiome. Class #347Starve unhealthy microbes by avoiding sugar and processed foods. Experience positive changes in cravings and mood as unhealthy microbes die off. Enjoy protective beverages and Protective Diet recipes to support healthy microbes. Incorporate intermittent fasting to expedite the detox process. Watch Class #313 | Master Fasting – A Transitional Approach For Maximum Benefits		Populate   Engage with nature to collect beneficial microbes.Spend time with animals to enhance microbiome diversity.Engage with people. Avoid isolation indoors.Eat a wide range of plant fibers from raw fruits, vegetables, whole grains and legumes.Drink more than water. Protective Diet beverages are rich in microbe-supporting exidative-stress blasting polyphenols.Watch the Microbiome category of PD-Ed Classes.
Protect   Avoid harmful substances like pesticides and synthetic fragrances that deplete the microbiome. Eliminate alcohol, sugar, saturated fat, and foods containing pathogenic bacteria, like poultry, meat, fish, and dairy. Eliminate food additives, like natural flavor and citric acid. Eliminate supplements: protein powder, vitamins, and antacids. Eliminate medications and antacids/PPIs. Eliminate environmental toxins in your house and car by replacing commercial products with PD Lifestyle Recipes. Choose low-microplastic salt like Redmond’s Real Salt, Himalayan or Celtic Salt. Choose organic to eliminate glyphosate.		Promote   Maintain a protective diet to foster healthy microbes. Focus on plant fiber diversity and resistant starches to promote the production of anti-inflammatory short-chain fatty acids like butyrate. Revisit and explore new recipes to increase your diet’s plant fiber and spice diversity. Incorporate various protective polyphenols, fresh herbs, and fermented foods to further benefit the microbiome. Stay hydrated. Reduce stress. Chew your food. Consider Day Fasting (One Meal A Day)
Results Disease Remission Reduction of Inflammatory Pain Elimination of Respiratory Allergies Elimination of Food Sensitivities Clear, Glowing, Tight Skin	Smooth Digestion Elimination of Vitamin Deficiencies Natural Low Body Fat Improved Metabolism Healthy Food Preferences		Ease on a Protective Diet Strengthened Immunity Improved Cognition Even Mood Sound Sleep
“This microbiome population project is designed to help populate an unbelievable resident microbiome. A team of healthy living cheerleaders—that’s what I have. They are directing me every step of the way. I don’t have willpower beyond human ability; I have health directors beyond human ability—microbes that reward me with neurotransmitters that make me feel amazing when I make the choices they desire. They can be unhealthy or healthy; it’s your choice.”

Recommended Recipes	Recommended Classes
Jerry’s Organic Plant-Based Yogurt	#347 30-Day Detox: The Microbiome Population Project
Healthy Valley Ranch Dressing	#348 Populate: The Microbiome Population Project
Instant Mac and Cheeze	#349 Protect: The Microbiome Population Project
Ground Crumbles	#350 Promote: The Microbiome Population Project
Plant-Based Zuppa Toscana Soup	Documentary: Secret Ingredients

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Class Description:

Welcome to the Microbiome Population Project! This class is the first in a series of lessons designed to help you detox, populate, protect, and promote a resident team of microbial health coaches that make healthy living sustainable and rewarding every day.

Class URL: https://protectivediet.com/courses/microbiome-population-project/lessons/lesson-346-the-microbiome-population-project-objective-and-results/