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
Lesson #257 | How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
Julie Marie March 10, 2020
Protective Diet Class #257 Notes:
How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
This class covers how the gut microbiota controls our physical and mental wellbeing. Learn how to build a robust immune system and efficient metabolism by promoting a diverse resident microbiota with the long term practice of a Protective Diet and lifestyle.
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
Gut Microbiome | Healthy Gut Bacteria | Short-Chained Fatty Acids (SCFAs) | Diversity |
Endothelium | Hurtful Gut Bacteria | Neurotransmitter | Plant Fiber |
Action Steps for Healthy Microbes that Work for YOU
- Understand the Extent of the Microbiome’s Influence on Your Daily Life
- The influence of our microbiome on our daily quality of life is so extensive it is referred to as a supporting organ.
- We cannot change our genes, but we can manipulate our microbiome to work for us by promoting beneficial microbes.
- Making long term changes in diet and lifestyle in order to populate and protect a thriving, healthy microbiome is worth it.

Our resident microbes are a bustling colony of 100 trillion microbes. We are 10 microbes for every human cell. The microbes include thousands of species of bacteria, viruses, yeast and fungus that may be helpful or harmful. Each person begins life with a unique microbial demographic composition, which can be changed through diet and lifestyle choices. The Microbiome Controls Our Wellbeing Through Several Key Functions | ||||||
Good microbes use digestive enzymes to break down plant fiber. The ability to digest fiber improves with a healthy gut microbia. This fermentation process produces short-chained fatty acids (SCFAs) that are used in a host of important ways. Digestion | Healthy microbes produce essential nutrients: Vitamin K & K2 B Vitamins—riboflavin, thiamin, folate, B12 and Vitamin A. Healthy microbes increase absorption of essential minerals like calcium & iron for healthy bones, muscles & blood. Vitamin Synthesis and Absorption | Microbes that produce SCFAs boost metabolism, produce satiety hormones and reduce hunger, extract more nutrition from food and prevent fat storage. Obesity is linked to a decrease in healthy microbes. Metabolism | Food cravings are controlled by our resident bacteria. The foods you crave indicate the composition of your microbiome. A diet of fats, sugars, animal products & food additives populates bad bacteria, which demand a steady supply of those foods by sending cravings to the brain. Conversely, good microbes cause excitement around eating healthy foods. Dietary Preferences | Beneficial microbes produce SCFAs which are used to repair and protect against epithelial injury. Dementia, Alzheimer’s and Parkinson’s disease are linked to inflammation & bad bacteria promoting bad foods that lead to poor blood flow to the brain. Inflammatory Response | Good microbes are constantly fighting off bad microbes. Promoting a healthy, thriving microbiome population in our gut, mouth, eyes, and on our skin provides a protective barrier against a pathogen invasion, diseases, colds and viruses. Immunity | Beneficial microbes respond to good food and lifestyle choices by releasing happy neurotransmitters, governing our feelings of wellness, energy & excitement. A bad diet supports a thriving population of bad microbes, which leads to higher rates of depression. Mental illness is linked to poor gut health. Behavior and Mood |
- Notice Indications of Your Gut Microbiome Composition
Bad Guys Thriving – Feelings of excitement when you look at, think about, prepare or eat foods full of fat, sugar, animal products & additives. – Difficulty giving up off-plan foods during the 30-day detox. – Out of control cravings for steak, cheese, etc. – The need to eat or snack constantly. No satiety. More hunger. – Low iron, calcium absorption/inflammation/get sick often. | Good Guys Thriving – Feelings of excitement when you look at, think about, prepare or eat fiber-rich plant foods such as kale and brown rice. – No desire for off-plan foods. Every bite is healthy and delicious. – Not driven by uncontrollable cravings. Crave healthy foods. – Greater satiety. No need for constant snacking. Less hunger. – Skipping meals, delaying meals or day fasting is easy. |
- Manage Your Microbes to Work for You
- Science has proven that we can improve our microbiome with long-term diet and lifestyle changes.
- What we eat is 5x more important than the DNA we were born with when it comes to the health of our microbiome.
- The healthiest microbiome is one that is resilient and diversified with a variety of good microbial species.
- Good “bugs” are resilient, protective, and easy to populate and support with a diverse, high-fiber, Protective Diet.
- Bad “bugs” need unhealthy food to survive. They are not resilient and die quickly without a constant feeding of bad foods.
- We want to populate with good flora so we are more inclined to choose healthy foods that feed those flora.
Increase Dietary Diversity–Increase produce and grain diversity for a broader, more resilient, diverse microbial population. Have something different each day and a variety of plant foods within each day. Each fruit, vegetable, grain or bean brings different microbes. Don’t just eat the same on-plan foods daily. Buy a different lettuce each week for different microbes.
Fiber—Eat fiber. It is fuel for the microbiome, which digests the fiber and produces protective short-chained fatty acids.
Include Fermented Foods–Probiotics (for life) in fermented foods promote living organisms. They are already loaded with healthy flora and when we take them in, they produce more healthy flora. They are also high in fiber. Yogurt is fermented.
Capsaicin—The heat of jalapenos, spicy chilies, cayenne pepper excites and promotes healthy microbes.
Catechins in tea increase lactobacillus and other probiotics; cacao limits pathogens; berries weaken salmonella.
Brown Rice—Brown rice and whole grain pasta have fiber, unlike white rice and white pasta. If you are just getting started, use white rice/pasta and increase fiber using fruits and vegetables. You will start craving higher fiber foods like brown rice.
Caraway Coffee—Caraway is correlated with gut microbiome ability to boost metabolism and burn fat.
Exposure Therapy–As the health of your microbes improves and you cultivate a healthy population, tastes will change and microbes will communicate excitement. Your taste will have a new normal. Take note of mood boosting foods and recipes.
Avoid Hyper-Cleanliness and Antibiotics–Healthy microbes populate our skin. Use regular soap, not anti-bacterial soap, to wash your hands. Julie uses Dr. Bronners Castile Soap. Avoid hand sanitizers. Bacteria extinction leads to disease.
Avoid Alcohol and Reduce Stress–Stress causes a decrease of lactobacillus and healthy gut microbial profiles.
Caloric Restriction–Excess calories decreases healthy flora. Don’t restrict. Restriction is not sustainable = bingeing. Find your sweet spot. Eat enough to support your energy needs and achieve satisfaction. Day fasting eliminates feelings of restriction.
Cooking Tips
- Caraway Coffee—caraway seeds are like your coffee beans. Buy organic caraway seed for the best value and taste. For fast, rich flavor, follow the pressure brewing instructions on the recipe. Julie demonstrates roasting caraway seeds here.
- MEAL IDEA: Potato Skins w/French Onion Dip or Buttermilk Ranch Dressing, Hot n Spicy Get Well Soon Soup.
- Serve soup over a bowl of Pressure Cooked Pasta instead of cooking pasta in the soup to better control the noodle texture.
- Mash bananas with a fork, just until “fork chunky” to get veins of banana throughout Banana Bread Under Pressure with Appeal.
Student Q&A
Q: Do studies say how long it takes to convert the microbiome from bad to good? (22:00)
Q: Where are most neurotransmitters produced? (27:20)
Q: What symptoms of depression do depressed mice exhibit? (27:48)
Encouragement
- The longer you eat a 100% Protective Diet, the easier it is to stay on plan and the more excitement you feel around healthy food because your good microbes are populated and thriving. This is another heavy duty reason to practice 100% fulltime long-term.
- The best defense to prevent a pathogen invasion or the transfer of bad bacteria from bad food, other people, animals and the environment is a healthy microbe population. Take good care of your microbiome and it will take care of you.
“We give our microbes shelter and food, and they work for us. When yours are working for YOU, it will surprise you how good ‘healthy’ can taste without fat or sugar. Give yourself the chance to populate a healthy, thriving gut flora.”
Recommended Recipes
Asian Style Kale | Jerry’s Organic Plant Based Yogurt | Blue Chai | No-Knead Brine Bread |
Probiotic Pepper Sauce | Broccoli in Garlic Sauce | African Red | Tuber Tonic |
Recommended Classes
#265 What’s Your Food Mood | #228 Benefits of Fermented Food | #267 Finger Salad, Chips & Dip for Dinner |
#272 Allergies & the Microbiome | #206 Tea Ritual for Protection | #243 Health Benefits of Spicy Food |
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Class Description:
This class covers how the gut microbiota controls our physical and mental wellbeing. Learn how to build a robust immune system and efficient metabolism by promoting a diverse resident microbiota with the long term practice of a Protective Diet and lifestyle.
Tagged with: Diversity • Endothelium • Gut Microbiome • Healthy Gut Bacteria • Hurtful Gut Bacteria • Neurotransmitter • Plant Fiber • SCFA • Short-chained fatty acidsClass URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-257-how-the-gut-microbiota-influences-our-behavior-controls-our-wellbeing/
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