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Protective Diet Education Master Course
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Lesson #363 | No Matter What
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Lesson #362 | Metabolic Rev-up: Change = Change & Menopause
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Lesson #361 | Scale Games - OMAD Sustainability Coaching
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Lesson #360 | Reversing Diabetes Checklist
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Lesson #359 | Boule In My Bread Maker
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Lesson #358 | Fermenting Onions With Julie Marie
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Lesson #357 | Protective Maintenance
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Lesson #356 | Sauerkraut Master Class
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Lesson #355 | Whole Wheat Berry Bread & Excess Skin Elimination
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Lesson #354 | Cream Of Beauty Broth Slim Down Support Challenge
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Lesson #353 | OMAD Thanksgiving! Leftover Solutions: Holiday Casserole
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Lesson #352 | Winter Freezer & Flavor Building Techniques
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Lesson #351 | Promote GLP-1 The Satiation Hormone For Sustainable Weight Loss
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Lesson #350 | Promote: The Microbiome Population Project
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Lesson #349 | Protect: The Microbiome Population Project
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Documentary: Secret Ingredients - Protective Movie Night
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Lesson #348 | Populate: The Microbiome Population Project
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Lesson #347 | 30 Day Detox: The Microbiome Population Project
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Lesson #346 | Objective: The Microbiome Population Project
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Lesson #345 | Air Frying & Incorporating Medicinal Mushrooms
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Lesson #344 | Reduce Toxic Load: Castor Oil Deodorant & More
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Lesson #343 | Slimming Down with Concession Stand Nachos
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Lesson #342 | Burritos With Homemade 12-Inch Flour Tortillas
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Lesson #341 | Pre-Gaming & Post-Gaming For Caloric Reduction
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Lesson #340 | Resistant Starch & Unforgettable Theme Fries
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Lesson #339 | Anticipation, Dopamine, & The Diet Struggle Reward Cycle
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Lesson #338 | Eliminating The Diet Struggle Reward Cycle
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Lesson #337 | Hamburger Pinwheels & Reducing Inflammation Not Cholesterol: A holistic approach to inflammatory disease remission
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Lesson #336 | Bring This To Thanksgiving
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Lesson #335 | Food Additives Inhibit The Microbiome: Clean-Eating Made Easy
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Lesson #334 | Vinegar Making Workshop
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Lesson #333 | Get Motivated With Exciting Goals
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Lesson #332 | Canning Whole Applesauce
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Lesson #331 | Top Cancer Protective Ingredients, Socializing Without Alcohol, and Preserving the Harvest
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Lesson #330 | Puffing Pita On The Grill with Quick Mix Tzatziki Sauce
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Lesson #329 | Soymilk & Active Meditation with Positive Self-talk
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Lesson #328 | Weight Loss Challenge and the Salad Crunch Wrap
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Lesson #327 | Binge Eating and The Butyrate Bath
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Lesson #326 | 45-Second Tortillas & Daily Diligence
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Lesson #325 | 3-Month Goal Challenge
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Lesson #324 | Get Shredded With Carrot Salad
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Lesson #323 | Seed to Harvest Hydroponics featuring Eggless Egg Salad Lettuce Wraps
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Lesson #322 | Baking Oatmeal Cookies & Fiber Fueled Microbes
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Lesson #321 | Slimdown & The Beauty Broth Hot Pot Demo
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Lesson #320 | Beauty Broth Hot Pot Slim-down Support Challenge
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Lesson #319 | Sip On Polyphenol Protection & Intro to Hydroponics
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Lesson #318 | Garden Confetti Bread Cooking Demonstration
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Lesson #317 | Walipini Field Trip, Watermellon Harvesting, and Seed Saving
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Lesson #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation
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Lesson #315 | 12 - Steps To Improve Your Metabolism
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Lesson #314 | Veg-it-Up with Zucchini and The 50/50 Bowl Balance
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Lesson #313 | Master Fasting - A Transitional Approach For Maximum Benefits
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Lesson #312 | Calling All Health Geeks & Health Enthusiasts
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Lesson #311 | Time-Sensitive Immune Boosting Benefits of Summer
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Lesson #310 | Using Bread Makers and Milling Whole Grains
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Lesson #309 | Get Excited and Get It Done
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Lesson #308 | Terminal Cancer Cure Part 2: How I Did It With An Anti-Cancer Diet
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Lesson #307 | Terminal Cancer Cure Part 1: Diagnosis Decisions
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Lesson #306 | A Deep Pantry Saves Us Money & Time While Improving Food Quality
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Lesson #305 | Protective Sprouts
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Lesson #304 | Personal Weight Loss Consultation
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Lesson #303 | ProtectiveDiet.com Tutorial
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Lesson #302 | Lifeline Recipe Good & Bad Actions Produce Results
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Lesson #301 | Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze
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Lesson #300 | Okara Pie Crust Demonstration with a Happy Thanksgiving Pep Talk
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Lesson #299 | Making Organic Soymilk & Yogurt
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Lesson #298 | Stress Elimination Challenge
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Lesson #297 | Fall Harvest and Winter Food Storage
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Lesson #296 | Incorporating Dried Herbs for Flavor & Protection Incorporating Dried Herbs for Flavor and Protection and Tips to Resolve Binge Eating Cycles
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Lesson #295 | 48-Hour Fast: Day Two
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Lesson #294 | 48-Hour Fast: Day One Support
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Lesson #293 | 48-Hour Fast: Plan & Prep Guide
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Lesson #292 | Travel - Manifest - Peach Buckle
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Lesson #291 | July Garden Tour : Learn as we GROW with community support
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Lesson #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast
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Lesson #289 | You Are Not a Victim of Osteoporosis - It's Reversible & Preventable
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Lesson #288 | Socializing & PD Living – a “This Is How We Do It” live broadcast
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Lesson #287 | Achieving A Pro Mindset
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Lesson #286 | Our New Workplace for Wellness
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Lesson #285 Protective Kimchi 101
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Lesson #284 | House Hunting Travel Meals & a Personal Jump Start with Bill
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Lesson #283 | Melt & Bake Cheeze Pro Tips
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Lesson #282 | Become Vanilla Rich with Bean Saving Bonus Batches
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Lesson #281 | Making Perfect Yogurt and Including Soy On An Anti-Angiogenic Diet to Prevent Cancer
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Lesson #280 | Corn Crisps, PD Success, & The 50/50 Plate Practice
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Lesson #281 | Making Perfect Yogurt and Eating An Anti-Angiogenic Diet to Prevent Cancer
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Lesson #279 | Nutty Butter & The Noodle Bowl
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Lesson #278 | Winter 2020 - Fresh Produce Restock and Enjoying Indian Food
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Lesson #277 | Holiday Special - Gingerbread Cookies & Sugar-Free Royal Icing
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Lesson #276 | Mastering PD Cooking Techniques featuring Plant-Based Stroganoff
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Lesson #275 | Thanksgiving Preparation Tips & Eliminating Social Media Conflict
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Lesson #274 | Road Trip Travel
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Lesson #273 | Mexican Sweet Corn Cakes, Red Lentil Chili & Apple Pie Filling
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Lesson #272 | Allergies and the Microbiome
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Lesson #271 | You Can’t Outrun an Unhealthy Diet
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Lesson #270 | Protective Diet Pro Tips
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Lesson #269 | Getting Comfortable Enjoying Delicious Food
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Free Lesson #268 | Mind Games: Self Awareness & Celebrating Success
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Lesson #267 | Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos
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Lesson #266 | Homemade Tortillas & Pro Tips for Perfect Chips
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Lesson #265 | What's Your Food Mood
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Lesson #264 | Two Years Day Fasting on a Protective Diet
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Lesson #263 | Bag of Questions
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Lesson #262 | Rebuilding Our Immune System is our Social Responsibility
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Lesson #261 | Eliminate Produce Waste & Shopping Trips
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Free Lesson #260 | Day One On a Protective Diet
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Lesson #259 | Oil-Free Garlic Naan in my Workplace for Wellness
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Lesson #258 | Pandemic Pantry
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Lesson #257 | How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
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Lesson #256 | Cornflakes & Cholesterol
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Lesson #255 | Baking Bread & Following Through on a Protective Diet
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Lesson #254 | Taquitos & Living In the Moment to Reduce Stress
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Lesson #253 | Benefits of Nutritional Yeast and Making Cheez-It Crackers
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Lesson #252 | Making MoJos - New Year New You
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Lesson #251 | Nice Cream Sandwiches & Building a Strong Immune System
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Lesson #250 | Instant Vanilla Extract
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Lesson #249 – Paralyzed By Stress
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Lesson #248 | Self Awareness Training – Not Hungry, but I’m Eating
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Lesson #247 | Intro to Indian
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Lesson #246 | The Instant Pot Advantage: Pro Tips, Tricks & Accessories
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Lesson #245 | Promoting Autophagy While We Eat, Sleep And Play
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Lesson #244 | Back To The Basics 2019
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Lesson #243 | Health Benefits of Spicy Food
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Lesson #242 | Tips From The Pros Weekend
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Lesson #241 | Increase Protective Lycopene with Fermented Salsa
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Lesson #240 | All Natural Beauty
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Lesson #239 | Tweak Your Physique
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Lesson #238 | Protective Beverages
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Lesson #237 | What I Eat In A Day Spring 2019
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Lesson #236 | Weeknight Setup SUS
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Lesson #235 | The Benefits of Sulforaphane & Co-Cooking Egg Rolls
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Lesson #234 | Know Your Fast Five
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Lesson #233 | Biology of Burning Body Fat
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Lesson #232 | Fermentation Techniques & Tools Part 3 – Probiotic Pickles
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Lesson #231 | Enjoying Fermented Food featuring The Pro Bowl
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Lesson #230 | Fermentation Techniques & Tools Part 2 – Dry Brining & Blending Fermented Hot Sauce
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Lesson #229 | Fermentation Techniques & Tools Part 1 – Water Brining
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Lesson #228 | Benefits of Fermented Food
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Lesson #227 | Navigating ProtectiveDiet.com
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Lesson #226 | New Year/New You
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Lesson #225 | Dementia Defense
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Lesson #224 | Sweet Action Rituals & Routines for a Better Life Experience
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Lesson #223 | Call To Action
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Lesson #222 | Pep Talk with Mexican Pizza Shortcut Techniques
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Lesson #221 | Day Fast and Feast
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Lesson #220 | Day Fast & Feast Guide
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Lesson #219 | Day Fasting on a Plant Based Diet
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Lesson #218 | The Hideous Truth of Opioid Addiction
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Lesson #217 | Baby Jack Ribs BBQ or Baked
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Lesson #216 | I Lost My Way
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Lesson #215 | Glamping On A Protective Diet
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Lesson #214 | In Flight Travel Meal Made Easy
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Lesson #213 | Healthiest Summer Kick-off Challenge
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Lesson #212 | Fat Reception Review & Cheezecake Workplace For Wellness Demonstration
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Lesson #211 | Weighing the Risks of Cancer Screening
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Lesson #210 | Easy Bake Loaf Bread
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Lesson #209 | Soup for One
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Lesson #208 | Workplace for Wellness - Pressure Cooked Frittata
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Lesson #207 | The Need To Feed
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Lesson #206 | Tea Ritual & Spices for Protection
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Lesson #205 | Celebrating Spring With Carrot Cake Frosting Techniques - Workplace For Wellness Demonstration
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Lesson #204 | Body Management & Understanding Cancer
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Size 22 to a Size 2
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Lesson #203 | Workplace For Wellness - Glazed Cinnamon Rolls
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Lesson #202 | PD Progress Challenge & Favorite Fries Cooking Technique
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Lesson #201 | Kitchen Peptalk
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Lesson #200 | Stop The Snacks Challenge
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Lesson #199 | Organic Co-Op Shopping Tour
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Lesson #198 | Grocery Store Restock
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Lesson #197 | Costco Run
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Lesson #196 | International Market Tour
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Lesson #195 | Navigating Holiday Dinners
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Lesson #194 | Co-Cooking Cherry Cheeze Danish
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Lesson #193 | Co-Cooking A Taste of Thanksgiving
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Lesson #192 | Co-Cooking Sauerkraut
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Lesson #191 | Healthy Halloween Treats & Co-Cooking Cinnamon Swirled Sweet Potato Bread
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Lesson #190 | Cancer & Angiogenesis Inhibitors
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Lesson #189 | Co-Cooking Egg-less Omelet
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Lesson #188 | Co-Cooking Apple Fritter Cake
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Lesson #187 | The PD Groove
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Lesson #186 | Co-cooking Flatbread Pizza
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Lesson #185 | Picnic with Julie Marie
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Lesson #184 | Dinner Party with Julie Marie
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Lesson #183 | Batch Cooking Can Stall Weight Loss
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Lesson #182 | A Summer Day Eating PD
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Lesson #181 | Keep It Out & Keep It Off
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Lesson #180 | Co-cooking Italian "Sausage" and Sweet Peppers
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Lesson #179 | Weekend of Wellness
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Lesson #178 | All Natural Cleaning
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Lesson #177 | Annual Halftime Checkin
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Lesson #176 | PD Picnic Packing
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Lesson #175 | Mastering Oil-free Grilled Pizza
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Lesson #174 | Downsizing Daily Salads
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Lesson #173 | Fat-Free Salad Dressing 101
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Lesson #172 | Falafel Party & Protective Spices
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Lesson #171 | The Burden Of Thin
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Lesson #170 | Slimming Down With Biscuits & Gravy
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Lesson #169 | Cutting Ripe Jackfruit & Cultural Adventure At International Markets
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Lesson #168 | Making Quick-Mix Pizza
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Lesson #167 | Opiods Causing More Pain Than Surgery
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Lesson #166 | A Winter Day Eating PD
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Lesson #165 | Rolling Sushi & Gimbop
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Lesson #164 | Eliminate, Heal and Achieve Optimal Health
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Lesson #163 | Handicapping The Binge
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Lesson #162 | Emergency Hospital Prep
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Lesson #161 | Tips For Limiting Stress In Challenging Times
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Lesson #160 | Feeling Anxious About Greens
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Lesson #159 | Sweet Action Saturday
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Lesson #158 | Be The Boss Of Your Body
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Lesson #157 | Preparing To Be Away
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Lesson #156 | Calendar of Achievements
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Lesson #155 | Cancer Prevention & Regression on a Protective Diet
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Lesson #154 | Daily Application
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Lesson #153 | Essential Oil Basics: Topical Applications, Oral Dosing & Diffusing
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Lesson 152 | Packing Travel Meals, Taking PD to the Party, Healthy Makeup & Hair Loss
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Lesson #151 | Hosting House Guests Protective Diet Style
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Lesson #150 | Complimentary Video Coaching Hour
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Lesson 149 | Video Coaching Hour
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Lesson #148 | Sulforaphane Protection: Sprouting, Chopping & Maximizing Protection On A Protective Diet
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Lesson #147 | Pressure Cooker Stir Fry
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Lesson #146 | Video Coaching Hour
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Lesson #145 | Cutting Food Costs & Improving Food Quality
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Lesson #144 | Mastering Mindful Eating Part 2: Following Through
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Lesson #143 | Mastering Mindful Eating Part 1: 21 Meal Challenge
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Lesson #142 | Video Coaching Hour
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Waking Up In America radio interview
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Lesson #141 | Maintaining A Healthy Weight & Vitality
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Lesson #140 | Video Coaching Hour
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Lesson #139 | Satisfying Salads - Building a Salad with Flavor, Texture and Nutrition
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Lesson #138 | Oil-Free Grilling Techniques Part 3 - Potatoes and Beets
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Lesson #137 | Oil-Free Grilling Techniques Part 2 Pizza 101 Grilled & Baked
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Lesson #136 | Oil-Free Grilling Techniques Part 1
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Lesson #135 | Packing a PD Picnic or Water Park Tailgate
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Lesson #134 | Tea Party Sipping on Liquid Antioxidants
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Lesson #133 | Spices and Aromatic Herbs
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Lesson #132 | Making Cutlets
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Lesson 131 | Video Coaching Hour #1
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Lesson #130 | Yogurt & Notzzarella Cheeze
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Lesson #129 | Daily Actions to Eliminate Stress
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Lesson #128 | Vitamins, Sunscreen and How They Work
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Lesson #127 | Kitchen Tools – Efficiency & Fun
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Lesson #126 | Cancer: The Protective Diet Advantage
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Lesson #125 | Kitchen Tools - Beginner Essentials
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Lesson #124 | Pick a Positive Proactive Partner
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Lesson #123 | Set It & Forget It Meals
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Lesson #122 | Freedom To Succeed
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Lesson #121 | Enjoying Cruciferous Vegetables
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Lesson #120 | Seven Steps to Overcoming Self Doubt
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Lesson #119 | Chili Cook-Off on Game-Day
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Lesson #118 | SUS - Set-Up For Success
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Lesson #117 | Fresh Restock
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Lesson #116 | Becoming A Plant-Based Chef/No Experience Necessary
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Lesson #115 | Rice Dishes From Around the World
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Lesson #114 | Kicking off the New Year
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Lesson #113 | Authentic Salsa
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Lesson #112 | Daily Spa Rituals
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Lesson #111 | Coffee and Diet Soda
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Lesson #110 | PD Holiday Mock-Tail Party
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Lesson #109 | Protection For Our Planet
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Lesson #108 | Whole Food Detox and Taste-bud Reprogram
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Lesson #107 | ProtectiveDiet.com User Guide
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Lesson #106 | Holiday Stress
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Lesson #105 | Commitment Class Kick Off
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Lesson #104 | KP Duty
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Lesson #103 | Learn Tips From A Minimalist
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Lesson #102 | Planning For Success
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Lesson #101 | Soup Month
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Lesson #100 | Eating A Diet In Perfect Balance
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Lesson #099 | Visualize Optimal Health
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Lesson #098 | Set Up Sunday
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Lesson #097 | 21 Meals to PD Mastery
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Lesson #096 | Kitchen Set-Up for Efficiency
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Lesson #095 | Back to school lunch packing Protective Diet Style
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Lesson #094 | Getting Back On Track
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Lesson #093 | Micro Goals
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Lesson #092 | Food Anxiety
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Lesson #091 | Transitioning to a Plant-Based Household
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Lesson #090 | Pizza Party
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Lesson #089 | Goal Setting
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Lesson #088 | Summer Holidays Protective Diet Style
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Lesson #087 | Pantry Par Stocking System
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Lesson #086 | Sugar In Health Food Camouflage
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Lesson #085 | Simplicity & Meal Satisfaction
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Lesson #084 | Steps for Replacing Self Judgement with Appreciation and Love
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Lesson #083 | Sip on this
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Lesson #082 | Mastering Label Reading & Understanding Food Additives
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Lesson #081 | Your Body's Sweet Spot
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Lesson #080 | Shift from Deprivation to Privilege
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Lesson #079 | Dining Out Protective Diet Style
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Lesson #078 | Checkup Follow up visit
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Lesson #077 | Spectacular Salads - PD salad prep 101
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Lesson #076 | The Three Phases Of Recovery & Following Through
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Lesson #075 | Spring Cleaning
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Lesson #074 | Oven Tips and Tricks
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Lesson #073 | Super Tasters and Taste Bud Evolution
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Lesson #072 | The PD-Practice Check-Up
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Lesson #071 | The power of the imagination
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Lesson #070 | Eliminating Doubt
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Lesson #069 | Entertaining with a Protective Diet Style Dinner Party
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Lesson #068 | Beans, Beans, Beans
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Lesson #067 | The Practice Of Gratitude
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Lesson #066 | Checking Into Your Healthy Life
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Lesson #065 | Kitchen Spa
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Lesson #064 | Secure Your Own Mask First
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Lesson #063 | Stove Top Tips & Tricks
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Lesson #062 | New Year! New Resolution
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Lesson #061 | Enjoying Your Journey to Goal
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Lesson #060 | Simple Meal Planning
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Lesson #059 | Encouraging and Coaching
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Lesson #058 | Improving Knife Skills
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Lesson #057 | Optimal Outlook
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Lesson #056 | Protective Diet & The Holidays
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Lesson #055 | Traveling Protective Diet Style
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Lesson #054 | Excuses Are Just Excuses
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Lesson #053 | Garlic Party
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Lesson #052 | Microwave...Yea or Nay
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Lesson #051 | We're Talking Tofu
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Lesson #050 | Let’s Talk & Cook Potatoes
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Lesson #048 | Greens and their importance in a Protective Diet
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Class #047 - Chopping, dicing, slicing and shredding
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Class #046 - Type I & Type II Diabetes
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Class #045 - Weight loss average on a Protective Diet
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Class #044 - Fundamentals
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Class #043 - Are some grains better than others?
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Class #042 - Protection For Human Health, The Animals & Planet Earth
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Class #041 - Veggie Gardens, Growing Potted Herbs or Sprouting
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Class #040 - Recipes for Success
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Class #039 - Lunch Packing
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Class #038 - Cooking with Kids
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Class #037 - Sleeping Like A Rock
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Class #036 - Nuts
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Class #035 - Search Box Dinners & Meals Without Planning
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Class #034 – Stocking Your Kitchen For Efficiency and Savings Part 3 – Refrigerator and Freezer Staples
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Class #033 - Stocking Your Kitchen For Efficiency and Savings Part 2 - Spices, Vinegars, Extracts and More
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Class #032 - Stocking Your Kitchen For Efficiency and Savings Part 1 – Pantry Staples
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Class #031 - Indigestion and Digestive Issues
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Class #030 - Workouts and Weight Loss
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Class #029 - Why am I sick?
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Class #028 - Inner Child Frame of Mind
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Class #027 - Being Challenged By Diet Trends
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Class #026 - Outdated recommendations in the Health Care System
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Class #024 - Food Obsessions
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Bonus - Grocery Store Tour of Costco
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Class #025 - Accepting and Loving The New Healthy You
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Class #023 - Remembering the Reasons You Began this Journey to Optimal Health
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Class #022 - All On or All Off, Starving or Bingeing, Perfection or Disaster
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Class #021 - Emotional Eating
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Class #020 - Food Additives & Code Names
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Class #019 - Kitchen Tools
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Class #018 - Raw vs. Cooked
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Class #017 - How to travel on a Protective Diet
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Class #016 - Inflammatory Disease - Acidic & Alkaline Foods
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Class #015 - GMOs & Non-Organics
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Class #014 - Acknowledging Your Achievements
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Class #013 - Pressure Cooking, Slow Cooking, Batch Cooking & Freezing
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Class #012 - How To Identify and Eliminate Emotional Eating
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Class #011 - Pantry Staples & Refridgerator Stocking
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Class #010 - Greens Discussion
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Lesson #009 | Alcoholic Beverages
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Class #009 - Alcoholic Beverages
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Class #008 - Understanding Cholesterol
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Class #007 - Understanding the Endothelium
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Class #006 - Taste bud reprogramming and eliminating food cravings
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Class #005 - Vitamin supplementation
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Class #004 - Lead By Example & Walk The Walk
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Class #003 - Protein Sources & Ideal Amounts
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Class #002 - Identify true hunger, food cravings and emotional eating
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Class #001 - Starting a Protective Diet
Participants 17833
Protective Diet Class #220
This class is packed with pro tips for regulating hunger hormones and stopping the snacks without feeling deprived, including 20+ examples of what I eat and drink for maximum results while Day Fasting and Feasting on One-Meal-A-Day (OMAD).
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. Rising ingredient costs are forcing prices up.
Vocabulary
Mindful Eating | Day Fast & Feast | 50/50 Plate | Food Satisfaction | Ghrelin | Autophagy |
Action Steps to Plant-Based Day Fasting Success
Protective Diet OMAD Menus | Consider Fasting a Pleasurable Next Step in Your PD EvolutionIf you’ve been following a Protective Diet 100%, you are perfectly primed to Day Fast. Fasting prevents disease, repairs sagging skin, and activates anti-aging AMPK to promote autophagy. Autophagy literally means “eat thyself”. It is a cellular survival mechanism that intensifies when nutrients are scarce. When food stops coming in for an extended period (18+ hours), the body stops producing new cells (cell division) and switches to getting what it needs by recycling damaged proteins, mutated cells, and tumors/cancers. Autophagy protects us from disease: – Cancer–uninhibited cell division causes cancer. When autophagy ramps up, cell division stops. – Alzheimer’s/Parkinson’s—as we age plaque, debris and neurofibulatory tangles, or old and damaged cells accumulate in the brain. This leads to Alzheimer’s, Parkinson’s and memory loss. During autophagy they are cleaned out and recycled into healthy cell components. Autophagy increases when nutrients are low and the body needs energy. Fasting lowers nutrients, shifting our body into autophagy. Fasting promotes a healing miracle within us. Fasting also allows the body to burn fat reserves, giving us a lean BMI, reducing the risk of disease, and increasing longevity. When we fast consistently, and break our fast at the same time every day, ghrelin (the hunger hormone) adjusts to signaling only at that time. Your body will accept that this is what you do and get better and better at using stored fat and recycled cell components to meet your needs. Fasting also improves meal satisfaction. There is nothing like feeling hunger and anticipation when fasting and feasting. Every night is like Thanksgiving when you are Day Fasting on a Protective Diet. Follow Julie Marie’s Pro Tips Download a printable Day Fast and Feast Guide for the most up-to-date reference. Each tip is essential. Watch recommended classes for specific guidance in areas of interest or challenge. | |||
Tuber Tonic Latte Flatbread Sandwich: Prosciutto, Greens w/Italian Dressing & Pickled Pepper Rings Yogi Bowl Pumpkin Cheezecake | ||||
Focaccia Muffins Quickie Cream of Veggie Soup w/noodles Tossed Salad Yogi Bowl | ||||
Green Tea Zesty Noodle Bowl Ruby Raw Kraut Tostadas w/Pico Apple Slices Yogi Bowl | ||||
Chai Latte Pinto Beans with: shredded lettuce, cilantro, tomato, onion & yogurt Baba Ghanoush Jackfruit, Grapes Yogi Bowl | ||||
1. Eat a Protective Diet fulltime to eliminate cravings so you can sustain fasting. Be in a place of health. If you are on medication consult your physician before beginning a Day Fasting practice. #082 Mastering Label Reading#187 Get in the PD Groove#078 Introduction to Mindful Eating#143, #144 Mastering Mindful Eating#181 Keep it Out and Keep it Off#213 Healthiest Summer Kickoff Challenge 2. Set up your Workplace for Wellness—stock your pantry so PD meals come together with ease. #032 Pantry Staples#033 Spices, Vinegars, Extracts & more#034 Refrigerator & Freezer Staples | 3. Do not eat anything until you are sitting down to feast—No exceptions. Eliminate the struggle. No chef’s treats. They will cause you to eat a full meal, grazing style. Grazing will cause you to exceed your energy needs (overeat) resulting in feelings of failure & reduced meal satisfaction. #248 Self Awareness Training#200 Stop the Snacks Challenge#207 The Need to Feed 4. Plan to retire for the day after fasting. Do not break your fast until you are finished with work and important tasks for the day. You will have decline in focus and concentration once you break your fast. Your energy will sink. Ending a fast early will cause you to snack to stay awake. | |||
Homemade Lasagna Salad/Daily Dressing Focaccia Muffins Jackfruit Yogi Bowl Cookie Dough Bites | ||||
Minestrone Soup Focaccia Muffins Tossed Salad Yogi Bowl | ||||
Flower Water Hashbrowns a la Florentine Frittata Faux BLTs Berries and Pie |
Flower Water Jackfruit & Popcorn Zesty Noodle Bowl Shanghai Cucumbers Yogi Bowl | 5. Do not Batch Cook Meals Ahead of Time. Enjoy freshly prepared food daily. Prep time adds an extra hour of fat burning/autophagy. A fridge full of prepared meals will cause you to eat more to avoid waste. #183 Batch Cooking Can Stall Weight Loss 6. Set Up for Success (SUS)—make salad dressings, sauces, and yogurt ahead of time, so all you have to do at meal time is chop your vegetables. #118 Set Up for Success 7. Get Out of the Kitchen. Enjoy the freedom & convenience of preparing only one meal. Find something fun to do with your extra time. Take a “lunch break” and lay in the sun. Take a nap. Lift weights. Read. Watch a PD class. Go to the library. 8. Improve food quality and variety with Protective Diet quality ingredients. Include fermented foods, fruit, yogurt, sprouts, and other functional ingredients with every meal. Make this one meal protective and delicious. #316 Seven-day Sauerkraut#148 Maximizing Sulforaphane#253 Benefits of Nutritional Yeast 9. Take a vitamin B-12 supplement with your meal. Keep it in your meal prep area so you don’t forget. #142 Video Coaching Hour: B-12 10. Know your personal why. Write it down. Think of your “why” when you feel uncomfortable. Expect and welcome discomfort. It means your body is making the switch. #156 Calendar of Achievements | 11. Do not tell anyone you are fasting. Get good at it first. You do not need to defend a practice you are just beginning to understand. Time dinner for when you want to break your fast. 12. Drink calorie-free beverages to soothe yourself. Enjoy Tuber Tonic, chai, hot water with lemon, Japanese green tea, ginger water & flower water. Skip the stevia and erythritol to eliminate breaking your fast, improve taste bud reception and save money. See this as a cleansing time. Don’t disrupt the magic that’s happening. Chew on a cinnamon stick. Carbonated mineral water can fill your belly if your hunger is just too much to bear. #206 Tea Ritual and Spices for Protection #319 Sip on Polyphenol Protection 13. Appreciate your feelings: Hungry?—mediate & appreciate an empty stomach. Do not fear this new feeling. Cold?—take a hot bath in Epsom salts to detoxify the body and promote autophagy. Tired?—take a nap. Food usually distracts us from feeling tired momentarily. Sleep is what you really need. High energy will come as your body gets more efficient. #037 Sleeping Like A Rock Sad? Overwhelmed? Stressed? Angry? Excited?— many people cover up feelings with food. You will be forced to feel them now, so address them and find healthy ways to manage them. 14. Tighten up your feast window for maximum results. Aim for 1 to 2 hours. Be flexible on special occasions and take notes on how you feel in your Calendar of Achievements. | ||||
Latte Julie’s Babyjack Ribs Focaccia Muffins Tossed Salad Jackfruit and peaches Yogi Bowl | ||||||
Tuber Tonic Julie’s Babyjack Ribs Mashed Potatoes Grilled Corn Dry Steamed Kale Tostadas w/Pico Yogi Bowl | ||||||
Tuber Tonic Baba Ghanoush w/ Pita Chips & Spice Sauce Dill Rice Fattoush Salad Grapes | ||||||
Chai Latte Julie’s Babyjack Ribs American Potato Salad Grilled Corn Veggies sticks w/ Ranch Dressing Peaches | ||||||
Student Q & A Q: How do you manage Day Fasting with family and guests in the mix? (20:00) Q: Is a 6 to 8 hour eating window a good idea? (27:50) Q: Is there an advantage to having two meals in an eating window instead of one big feast? (28:00) Q: Do you eat fewer calories in a day now that you day fast. (32:38) Q: Can we drink tea with cinnamon, or PD Broth during fasting? (49:58) Q: What about chewing and swallowing cinnamon sticks? (50:48) Encouragement If you are just starting out on a Protective Diet, don’t let the noise of not eating get in your head. This is just another practice that you might want to visit later. You can attain optimal health eating a fulltime Protective Diet unabashedly. But this option is here for betterment and I’m here to support you. “What seems impossible today will one day become your warm up.” | ||||||
Cabbage Soup Hush Puppies Popcorn Shrimp Creamy Coleslaw Tartar Sauce Raw Cauliflower Fruit Platter | ||||||
Flower Water Pizza Arugula w/Daily Dressing Grilled Corn Cheezecake | ||||||
Cilantro Lime Rice Unfried Beans Tostadas w/Pico Fruit Platter | ||||||
Falafel Dill Rice Creamy Hummus Fattoush Salad Jerusalem Salad Pita Chips Spice Sauce | ||||||
Recommended Classes: The Fasting Series #218 The Hideous Truth of Opioid Addiction (My Why)#219 Day Fasting on a Plant-Based Diet (Benefits of PD Fasting)#220 Day Fast & Feast Guide (What I Eat & Drink When I Fast)#221 Day Fast & Feast (Shorten Window For More Benefits)#233 Biology of Burning Body Fat (Keto vs PD Day Fasting)#313 Master Fasting: A Transitional Approach#308 Anti-Cancer Diet#245 Promoting Autophagy While We Eat, Sleep & Play | #200 Stop the Snacks Challenge#143 Mastering Mindful Eating#237 What I Eat In a Day (Fasting Meal Plan)#264 Two Years Day Fasting (Sustainability)#293 48-Hour Fast Plan and Prep Guide#294 48-Hour Fast: Day 1 Template#295 48-Hour Fast: Day 2 Template | |||||
Chai Latte Flatbread Sandwich Grapes Popcorn Watch the class for many more examples |
Class Description:
This class is packed with pro tips for regulating hunger hormones and stopping the snacks without feeling deprived, including 20+ examples of what I eat and drink for maximum results while Day Fasting and Feasting on One-Meal-A-Day (OMAD).
Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-220-day-fast-feast-guide/
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