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Protective Diet Education Master Course

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  1. Class #327 | Binge Eating and The Butyrate Bath
  2. Class #326 | 45-Second Tortillas & Daily Diligence
  3. Class #325 | 3-Month Goal Challenge
  4. Class #324 | Get Shredded With Carrot Salad
  5. Class #323 | Seed to Harvest Hydroponics featuring Eggless Egg Salad Lettuce Wraps
  6. Class #322 | Baking Oatmeal Cookies & Fiber Fueled Microbes
  7. Class #321 | Slimdown & The Beauty Broth Hot Pot Demo 
  8. Class #320 | Beauty Broth Hot Pot Slim-down Support Challenge 
  9. Class #319 | Sip On Polyphenol Protection & Intro to Hydroponics
  10. Class 318 | Garden Confetti Bread Cooking Demonstration
  11. Class #317 | Walipini Field Trip, Watermellon Harvesting, and Seed Saving
  12. Class #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation
  13. Class #315 | 12 - Steps To Improve Your Metabolism
  14. Class #314 | Veg-it-Up with Zucchini and The 50/50 Bowl Balance
  15. Class #313 | Master Fasting - A Transitional Approach For Maximum Benefits
  16. Class #312 - Calling All Health Geeks & Health Enthusiasts
  17. Class #311 - Time-Sensitive Immune Boosting Benefits of Summer
  18. Class #310 - Using Bread Makers and Milling Whole Grains
  19. Class #309 - Get Excited and Get It Done
  20. Class #308 - Anti-Cancer Diet
  21. Class #307 - Cancer Diagnosis on a Protective Diet
  22. Class #306 - A Deep Pantry Saves Us Money & Time While Improving Food Quality
  23. Class #305 - Protective Sprouts
  24. Class #304 - Personal Weight Loss Consultation
  25. Class #303 - ProtectiveDiet.com Tutorial
  26. Class #302 - Lifeline Recipe Good & Bad Actions Produce Results
  27. Class #301 – Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze
  28. Class #300 | Okara Pie Crust Demonstration with a Happy Thanksgiving Pep Talk
  29. Class #299 | Making Organic Soymilk & Yogurt
  30. Class #298 | Stress Elimination Challenge
  31. Class #297 - Fall Harvest and Winter Food Storage
  32. Class #296 | Incorporating Dried Herbs for Flavor & Protection Incorporating Dried Herbs for Flavor and Protection and Tips to Resolve Binge Eating Cycles
  33. Class #295 | 48-Hour Fast: Day Two
  34. Class #294 | 48-Hour Fast: Day One Support
  35. Class #293 | 48-Hour Fast: Plan & Prep Guide
  36. Class #292 | Travel - Manifest - Peach Buckle
  37. Class #291 | July Garden Tour : Learn as we GROW with community support
  38. Class #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast
  39. Class #289 | You Are Not a Victim of Osteoporosis - It's Reversible & Preventable
  40. Class #288 – Socializing & PD Living – a “This Is How We Do It” live broadcast
  41. Class #287 | Achieving A Pro Mindset
  42. Class #286 - Our New Workplace for Wellness
  43. Class #285 Protective Kimchi 101
  44. Class #284 – House Hunting Travel Meals & a Personal Jump Start with Bill
  45. Class #283 - Melt & Bake Cheeze Pro Tips
  46. Class #282 | Become Vanilla Rich with Bean Saving Bonus Batches
  47. Class #281 | Making Perfect Yogurt and Including Soy On An Anti-Angiogenic Diet to Prevent Cancer
  48. Class #280 | Corn Crisps, PD Success, & The 50/50 Plate Practice
  49. Class #279 | Nutty Butter & The Noodle Bowl
  50. Class #278 | Winter 2020 - Fresh Produce Restock and Enjoying Indian Food
  51. Class #277 Holiday Special – Gingerbread Cookies & Sugar-Free Royal Icing
  52. Class #276 Mastering PD Cooking Techniques featuring Plant-Based Stroganoff
  53. Class #275 Thanksgiving Preparation Tips & Eliminating Social Media Conflict
  54. Class #274 - Road Trip Travel
  55. Class #273 - Mexican Sweet Corn Cakes, Red Lentil Chili & Apple Pie Filling
  56. Class #272 - Allergies and the Microbiome
  57. Class #271 - You Can’t Outrun an Unhealthy Diet
  58. Class #270 - Protective Diet Pro Tips
  59. Class #269 - Getting Comfortable Enjoying Delicious Food
  60. Free Class #268 – Mind Games: Self Awareness & Celebrating Success
  61. Class #267 – Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos
  62. Class #266 - Homemade Tortillas & Pro Tips for Perfect Chips
  63. Class #265 - What's Your Food Mood
  64. Class #264 – Two Years Day Fasting on a Protective Diet
  65. Class #263 – Bag of Questions
  66. Class #262 - Rebuilding Our Immune System is our Social Responsibility
  67. Class #261 - Eliminate Produce Waste & Shopping Trips
  68. Free Class #260 - Day One On a Protective Diet
  69. Class #259 - Oil-Free Garlic Naan in my Workplace for Wellness
  70. Class #258 - Pandemic Pantry
  71. Class #257 – How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
  72. Class #256 – Cornflakes & Cholesterol
  73. Class #255 – Baking Bread & Following Through on a Protective Diet
  74. Class #254 - Taquitos & Living In the Moment to Reduce Stress
  75. Class #253 – Benefits of Nutritional Yeast and Making Cheez-It Crackers
  76. Class #252 - Making MoJos - New Year New You
  77. PD-Ed Class #251 - Nice Cream Sandwiches & Building a Strong Immune System
  78. Class #250 – Instant Vanilla Extract
  79. Class #249 – Paralyzed By Stress
  80. Class #248 – Self Awareness Training – Not Hungry, but I’m Eating
  81. Class #247 – Intro to Indian
  82. Class #246 – The Instant Pot Advantage: Pro Tips, Tricks & Accessories
  83. Class #245 – Promoting Autophagy While We Eat, Sleep And Play
  84. Class #244 – Back To The Basics 2019
  85. Class #243 – Health Benefits of Spicy Food
  86. Class #242 – Tips From The Pros Weekend
  87. Class #241 – Increase Protective Lycopene with Fermented Salsa
  88. Class #240 – All Natural Beauty
  89. Class #239 – Tweak Your Physique
  90. Class #238 – Protective Beverages
  91. Class #237 – What I Eat In A Day Spring 2019
  92. Class #236 – Weeknight Setup SUS
  93. Class #235 – The Benefits of Sulforaphane & Co-Cooking Egg Rolls
  94. Class #234 – Know Your Fast Five
  95. Class #233 – Biology of Burning Body Fat
  96. Class #232 – Fermentation Techniques & Tools Part 3 – Probiotic Pickles
  97. Class #231 – Enjoying Fermented Food featuring The Pro Bowl
  98. Class #230 – Fermentation Techniques & Tools Part 2 – Dry Brining & Blending Fermented Hot Sauce
  99. Class #229 – Fermentation Techniques & Tools Part 1 – Water Brining
  100. Class #228 - Benefits of Fermented Food
  101. Class #227 - Navigating ProtectiveDiet.com
  102. Class #226 - New Year/New You
  103. Class #225 - Dementia Defense
  104. Class #224 – Sweet Action Rituals & Routines for a Better Life Experience
  105. Class #223 – Call To Action
  106. Class #222 – Pep Talk with Mexican Pizza Shortcut Techniques
  107. Class #221 – Day Fast and Feast
  108. Class #220 – Day Fast & Feast Guide
  109. Class #219 - Day Fasting on a Plant Based Diet
  110. Class #218 - The Hideous Truth of Opioid Addiction
  111. Class #217 - Baby Jack Ribs BBQ or Baked
  112. Class #216 – I Lost My Way
  113. Class #215 – Glamping On A Protective Diet
  114. Class #214 – In Flight Travel Meal Made Easy
  115. Class #213 – Healthiest Summer Kick-off Challenge
  116. Class #212 - Fat Reception Review & Cheezecake Workplace For Wellness Demonstration
  117. Class #211 - Weighing the Risks of Cancer Screening
  118. Class #210 - Easy Bake Loaf Bread
  119. Class #209 - Soup for One
  120. Class #208 - Workplace for Wellness - Pressure Cooked Frittata
  121. Class # 207 - The Need To Feed
  122. Class #206 - Tea Ritual & Spices for Protection
  123. Class #205 - Celebrating Spring With Carrot Cake Frosting Techniques - Workplace For Wellness Demonstration
  124. Class # 204 - Body Management & Understanding Cancer
  125. Size 22 to a Size 2
  126. Class #203 - Workplace For Wellness - Glazed Cinnamon Rolls
  127. Class #202 - PD Progress Challenge & Favorite Fries Cooking Technique
  128. Class #201 - Kitchen Peptalk
  129. Class #200 - Stop The Snacks Challenge
  130. Class #199 - Organic Co-Op Shopping Tour
  131. Class #198 - Grocery Store Restock
  132. Class #197 - Costco Run
  133. Class #196 - International Market Tour
  134. Class #195 - Navigating Holiday Dinners
  135. Class #194 - Co-Cooking Cherry Cheeze Danish
  136. Class #193 - Co-Cooking A Taste of Thanksgiving
  137. Class #192 - Co-Cooking Sauerkraut
  138. Class #191 - Healthy Halloween Treats & Co-Cooking
  139. Class #190 - Cancer & Angiogenesis Inhibitors
  140. Class #189 - Co-Cooking Egg-less Omelet
  141. Class #188 - Co-Cooking Apple Fritter Cake
  142. Class #187 - The PD Groove
  143. Class #186 - Co-cooking Flatbread Pizza
  144. Class #185 - Picnic with Julie Marie
  145. Class #184 - Dinner Party with Julie Marie
  146. Class #183 - Batch Cooking Can Stall Weight Loss
  147. Class #182 - A Summer Day Eating PD
  148. Class #181 - Keep It Out & Keep It Off
  149. Class #180 - Co-cooking Italian "Sausage" and Sweet Peppers
  150. Class #179 - Weekend of Wellness
  151. Class #178 - All Natural Cleaning
  152. Class #177 - Annual Halftime Checkin
  153. Class #176 - PD Picnic Packing
  154. Class #175 - Mastering Oil-free Grilled Pizza
  155. Class #174 - Downsizing Daily Salads
  156. Class #173 - Fat-Free Salad Dressing 101
  157. Class #172 - Falafel Party & Protective Spices
  158. Class #171 - The Burden Of Thin
  159. Class #170 - Slimming Down With Biscuits & Gravy
  160. Class #169 - Cutting Ripe Jackfruit & Cultural Adventure At International Markets
  161. Class #168 - Making Quick-Mix Pizza
  162. Class #167 - Opiods Causing More Pain Than Surgery
  163. Class #166 - A Winter Day Eating PD
  164. Class #165 - Rolling Sushi & Gimbop
  165. Class #164 - Eliminate, Heal and Achieve Optimal Health
  166. Class #163 - Handicapping The Binge
  167. Class #162 - Emergency Hospital Prep
  168. Class #161 - Tips For Limiting Stress In Challenging Times
  169. Class #160 - Feeling Anxious About Greens
  170. Class #159 - Sweet Action Saturday
  171. Class #158 - Be The Boss Of Your Body
  172. Class #157 - Preparing To Be Away
  173. Class #156 - Calendar of Achievements
  174. Class #155 - Cancer Prevention & Regression on a Protective Diet
  175. Class #154 – Daily Application
  176. Class #153 - Essential Oil Basics: Topical Applications, Oral Dosing & Diffusing
  177. Class 152 - Packing Travel Meals, Taking PD to the Party, Healthy Makeup & Hair Loss
  178. Class #151 - Hosting House Guests Protective Diet Style
  179. Class #150 - Complimentary Video Coaching Hour
  180. Class 149 - Video Coaching Hour
  181. Class #148 - Sulforaphane Protection: Sprouting, Chopping & Maximizing Protection On A Protective Diet
  182. Class #147 - Pressure Cooker Stir Fry
  183. Class #146 - Video Coaching Hour
  184. Class #145 - Cutting Food Costs & Improving Food Quality
  185. Class #144 - Mastering Mindful Eating Part 2: Following Through
  186. Class #143 - Mastering Mindful Eating Part 1: 21 Meal Challenge
  187. Class #142 - Video Coaching Hour
  188. Waking Up In America radio interview
  189. Class #141 - Maintaining A Healthy Weight & Vitality
  190. Class #140 - Video Coaching Hour
  191. Class #139 - Satisfying Salads - Building a Salad with Flavor, Texture and Nutrition
  192. Class #138 – Oil-Free Grilling Techniques Part 3 - Potatoes and Beets
  193. Class #137 – Oil-Free Grilling Techniques Part 2 Pizza 101 Grilled & Baked
  194. Class #136 - Oil-Free Grilling Techniques Part 1
  195. Class #135 - Packing a PD Picnic or Water Park Tailgate
  196. Class #134 - Tea Party Sipping on Liquid Antioxidants
  197. Class #133 - Spices and Aromatic Herbs
  198. Class #132 - Making Cutlets
  199. Class 131 - Video Coaching Hour #1
  200. Class #130 - Yogurt & Notzzarella Cheeze
  201. Class #129 - Daily Actions to Eliminate Stress
  202. Class #128 - Vitamins, Sunscreen and How They Work
  203. Class #127 – Kitchen Tools – Efficiency & Fun
  204. Class #126 - Cancer: The Protective Diet Advantage
  205. Class #125 - Kitchen Tools - Beginner Essentials
  206. Class #124 - Pick a Positive Proactive Partner
  207. Class #123 - Set It & Forget It Meals
  208. Class #122 - Freedom To Succeed
  209. Class #121 - Enjoying Cruciferous Vegetables
  210. Class #120 - Seven Steps to Overcoming Self Doubt
  211. Class #119 - Chili Cook-Off on Game-Day
  212. Class #118 - SUS - Set-Up For Success
  213. Class #117 - Fresh Restock
  214. Class #116 - Becoming A Plant-Based Chef/No Experience Necessary
  215. Class #115 - Rice Dishes From Around the World
  216. Class #114 - Kicking off the New Year
  217. Class #113 - Authentic Salsa
  218. Class #112 - Daily Spa Rituals
  219. Class #111 - Coffee and Diet Soda
  220. Class #110 - PD Holiday Mock-Tail Party
  221. Class #109 - Protection For Our Planet
  222. Class #108 - Whole Food Detox and Taste-bud Reprogram
  223. Class #107 - ProtectiveDiet.com User Guide
  224. Class #106 - Holiday Stress
  225. Class #105 - Commitment Class Kick Off
  226. Class #104 - KP Duty
  227. Class #103 - Learn Tips From A Minimalist
  228. Class #102 - Planning For Success
  229. Class #101 - Soup Month
  230. Class #100 - Eating A Diet In Perfect Balance
  231. Class #099 - Visualize Optimal Health
  232. Class #098 - Set Up Sunday
  233. Class #097 - 21 Meals to PD Mastery
  234. Class #096 - Kitchen Set-Up for Efficiency
  235. Class #095 - Back to school lunch packing Protective Diet Style
  236. Class #094 - Getting Back On Track
  237. Class #093 - Micro Goals
  238. Class #092 - Food Anxiety
  239. Class #091 - Transitioning to a Plant-Based Household
  240. Class #090 - Pizza Party
  241. Class #089 - Goal Setting
  242. Class #088 - Summer Holidays Protective Diet Style
  243. Class #087 - Pantry Par Stocking System
  244. Class #086 - Sugar In Health Food Camouflage
  245. Class #085 - Simplicity & Meal Satisfaction
  246. Class #084 - Steps for Replacing Self Judgement with Appreciation and Love
  247. Class #083 - Sip on this
  248. Class #082 - Mastering Label Reading & Understanding Food Additives
  249. Class #081 - Your Body's Sweet Spot
  250. Class #080 - Shift from Deprivation to Privilege
  251. Class #079 - Dining Out Protective Diet Style
  252. Class #078 - Checkup Follow up visit
  253. Class #077 - Spectacular Salads - PD salad prep 101
  254. Class #076 - The Three Phases Of Recovery & Following Through
  255. Class #075 - Spring Cleaning
  256. Class #074 - Oven Tips and Tricks
  257. Class #073 - Super Tasters and Taste Bud Evolution
  258. Class #072 - The PD-Practice Check-Up
  259. Class #071 - The power of the imagination
  260. Class #070 - Eliminating Doubt
  261. Class #069 - Entertaining with a Protective Diet Style Dinner Party
  262. Class #068 - Beans, Beans, Beans
  263. Class #067 - The Practice Of Gratitude
  264. Class #066 - Checking Into Your Healthy Life
  265. Class #065 - Kitchen Spa
  266. Class #064 - Secure Your Own Mask First
  267. Class #063 - Stove Top Tips & Tricks
  268. Class #062 - New Year! New Resolution
  269. Class #061 - Enjoying Your Journey to Goal
  270. Class #060 - Simple Meal Planning
  271. Class #059 - Encouraging and Coaching
  272. Class #058 - Improving Knife Skills
  273. Class #057 - Optimal Outlook
  274. Class #056 - Protective Diet & The Holidays
  275. Class #055 - Traveling Protective Diet Style
  276. Class #054 - Excuses Are Just Excuses
  277. Class #053 - Garlic Party
  278. Class #052 - Microwave...Yea or Nay
  279. Class #051 - We're Talking Tofu
  280. Class #050 - Let’s Talk & Cook Potatoes
  281. Class #048 - Greens and their importance in a Protective Diet
  282. Class #047 - Chopping, dicing, slicing and shredding
  283. Class #046 - Type I & Type II Diabetes
  284. Class #045 - Weight loss average on a Protective Diet
  285. Class #044 - Fundamentals
  286. Class #043 - Are some grains better than others?
  287. Class #042 - Protection For Human Health, The Animals & Planet Earth
  288. Class #041 - Veggie Gardens, Growing Potted Herbs or Sprouting
  289. Class #040 - Recipes for Success
  290. Class #039 - Lunch Packing
  291. Class #038 - Cooking with Kids
  292. Class #037 - Sleeping Like A Rock
  293. Class #036 - Nuts
  294. Class #035 - Search Box Dinners & Meals Without Planning
  295. Class #034 – Stocking Your Kitchen For Efficiency and Savings Part 3 – Refrigerator and Freezer Staples
  296. Class #033 - Stocking Your Kitchen For Efficiency and Savings Part 2 - Spices, Vinegars, Extracts and More
  297. Class #032 - Stocking Your Kitchen For Efficiency and Savings Part 1 – Pantry Staples
  298. Class #031 - Indigestion and Digestive Issues
  299. Class #030 - Workouts and Weight Loss
  300. Class #029 - Why am I sick?
  301. Class #028 - Inner Child Frame of Mind
  302. Class #027 - Being Challenged By Diet Trends
  303. Class #026 - Outdated recommendations in the Health Care System
  304. Class #024 - Food Obsessions
  305. Bonus - Grocery Store Tour of Costco
  306. Class #025 - Accepting and Loving The New Healthy You
  307. Class #023 - Remembering the Reasons You Began this Journey to Optimal Health
  308. Class #022 - All On or All Off, Starving or Bingeing, Perfection or Disaster
  309. Class #021 - Emotional Eating
  310. Class #020 - Food Additives & Code Names
  311. Class #019 - Kitchen Tools
  312. Class #018 - Raw vs. Cooked
  313. Class #017 - How to travel on a Protective Diet
  314. Class #016 - Inflammatory Disease - Acidic & Alkaline Foods
  315. Class #015 - GMOs & Non-Organics
  316. Class #014 - Acknowledging Your Achievements
  317. Class #013 - Pressure Cooking, Slow Cooking, Batch Cooking & Freezing
  318. Class #012 - How To Identify and Eliminate Emotional Eating
  319. Class #011 - Pantry Staples & Refridgerator Stocking
  320. Class #010 - Greens Discussion
  321. Class #009 - Alcoholic Beverages
  322. Class #008 - Understanding Cholesterol
  323. Class #007 - Understanding the Endothelium
  324. Class #006 - Taste bud reprogramming and eliminating food cravings
  325. Class #005 - Vitamin supplementation
  326. Class #004 - Lead By Example & Walk The Walk
  327. Class #003 - Protein sources & ideal amounts
  328. Class #002 - Identify true hunger, food cravings and emotional eating
  329. Class #001 - Starting a Protective Diet
  • Storing Herbs

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Lesson 38 of 329
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Class #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast

Julie Marie July 13, 2021

Protective Diet Class #290 Notes:

Fitness Support: High-Energy Fuel, Build Muscle & Get Shredded Fast

This class features shredded zucchini with workout tips that boost natural growth hormone production and fat burn for a lean, muscular body composition minus the processed proteins and energy drinks pushed by the fitness industry. Let’s get shredding!

Announcements

Vocabulary

Human Growth HormoneChronically Fed State“Blood Sludge”EpitheliumNeurotransmitters
Taste bud EvolutionKetosis“Healthy Fats”InsulinGut Microbes

Action Steps for Fueling Your Fitness

  • Achieve Your Diet Goals First
  • 30-Day Detox & Tastebud Reprogram—eat your way through cravings. Eat on-plan foods whenever you feel like eating.
  • After Detox Goal–get out of the Chronically-Fed State to allow your body to heal, repair, slim down and reduce body fat.

Stop the Snacks—no more grazing all day long. Sit down to breakfast, lunch and dinner truly hungry. You will feel better.

Address Emotional Eating—evaluate yourself: Are you eating because you are cold, tired, bored, lonely, sad, avoiding work or trying to get through an undesirable activity by adding the pleasure of eating? Eat for energy and protection.

Eat Intentionally—remove cues that cause you to eat mindlessly. If the hand-to-mouth reflex is sabotaging your goals, make it harder to eat. Adding steps that require effort removes the immediate reward, creating new mindful habits:

– Bananas on the counter—peel, cut, freeze, and enjoy as a Frosty or stop buying them altogether for a while.

– Apricots on the counter—freeze or make them into an Apricot Crumble and anticipate a delicious dessert.

– Stop using the microwave—it’s harder to acknowledge you have eaten a meal when food is prepared so quickly.

– Make your meal spectacular—experience eating for total enjoyment. Feel good while eating and tasting your food.

– Evaluate and make changes—take notes on how you feel. Make adjustments with the goal of feeling your best.

  • More Goals that Support Lean Fitness

Sleep Soundly— eliminate alcohol, caffeine, sugar and any other stimulants to improve sleep.

Manage Stress—manage stress with activity. Find things that bring you joy and do them throughout the day.

Get Healthy Sun Exposure—sunlight helps produce Human Growth Hormone (HGH) along with a host of other benefits.

Populate Healthy Gut Microbes–add plant fiber. Plant fiber (like kale) is a prebiotic for healthy gut microbes, who digest it and produce short-chained fatty acids (SCFAs), which are anti-inflammatory and used to repair our epithelium/gut lining preventing allergies, viruses, etc. Start with white pasta and gradually move to whole wheat. Start with white rice and gradually increase fiber with brown rice. Healthy microbes will quickly populate and produce neurotransmitters that help you feel good and make the right choices for what is for dinner. They populate even more when you stop the snacks or fast.

  • Hydrate Strategically
  • Combat oxidative stress (of the sun and life in general) with calorie-free, phytochemical rich beverages throughout the day.
  • Don’t confuse hunger w/thirst—when dehydrated, or salt-deficient, our body signals hunger so we rehydrate with food.
  • Hydrate before your morning walk/workout to refresh and prevent hunger signal confusion.
  • Brew a quart of Flower Water concentrate in the morning. Strain into a 2qt. beverage pitcher. Add water to top. Chill.
  • Pour into repurposed glass tamari, vinegar or juice bottles, purchased glass beverage bottles or 22oz. jars for portability.
  • Flowers can be re-brewed 2-3 times, and then saved and added to Plant-Based Carnitas or the countertop compost bin.
  • Brew dried or fresh mint in a quart of hot water. Strain into a bottle and chill for a spectacularly flavored refreshment.
  • Brew fresh rosemary in a quart of hot water. It turns pink. Strain into a bottle and chill.
  • Protective Diet Recipes are low-sodium. If you choose to eat less salt or eliminate it completely, consider including some fermented foods to prevent false hunger signals.
  • Workout Smarter, Not Harder
  • 1 to 3 months into your practice of a Protective Diet & Lifestyle, you could add an exercise component that feels good.
  • Blood Flow–eat a Protective Diet fulltime for thin, fat-free blood that rapidly transports oxygen.
  • Be aware that the fitness industry markets products that keep you fat and struggling—powders, supplements, shakes, goos, electrolytes, sports drinks, powerbars–extracted, isolated nutrients are damaging and unnecessary for a shredded body.
  How to FUEL your workout   Workout on an empty stomach. Food does not provide immediate energy. It causes insulin production which leads to lethargy.   Hydrate instead.Goal: Move My Body
– Get a solid night’s sleep to promote HGH. – Workout in the morning before breakfast. – Try new things to find an exercise you like.– Fuel well the night before. – Your dinner is still available for fuel. – Hydrate during exercise.
Goal: Get Shredded
Encourage HGH production: – Get a solid night’s sleep & healthy sun exposure. – Do High Intensity Interval Training (HIIT) – Day Fast: HGH production steadily increases   between the 15th and 24th hour of day fasting. – Strength train right before your feast, when HGH   production peaks, for fastest muscle building. – a 15 min workout 2x/week will get fast results.Encourage Fat Burning (train fasted): – Fuel well the night before. – Answer hunger signals with a beverage. – You will not burn fat if there is fuel in   your system. Let your body switch to   fat-burning mode instead of refueling. – You will burn stored body fat for energy after food fuel is burned off

Goal: Be an Endurance Athlete
Encourage Fast, Smooth Blood Flow: – Pounding pocket sized peanut butter packets is   going to produce insulin and slow you down. – Drink pure coconut water as an electrolyte.Encourage Fast Recovery: – Keep fat out for fastest recovery. – Promote HGH to build muscles. – Hydrate strategically. Eat fruit.

Cooking Tips

  • Remove flowers from cilantro growing in the garden to prevent it from going to seed. Cilantro flowers are edible.
  • If you have a lot of summer tomatoes, make one of the easiest ferments on a Protective Diet, Fermented Salsa.
  • Wash and store zucchini and summer squash in a re-usable zipper bag in the refrigerator to prevent them from becoming limp.
  • Put pasta on the bottom, followed by water, then zucchini when making Summer Spaghetti. Stir vigorously with a dough whisk.
  • Protective Diet Broth Mix is more affordable than boxed vegetable broth and superior in flavor to all broth.
  • Look for/grow small crookneck yellow zucchini. Eat it raw when it’s young and tender for a delicious preparation variation.
  • Follow the recipe using “sneaky zucchini” (yellow zucchini) when making Summer Spaghetti for diners with aversion to greens.
  • Best Advice: “Never take it ALL to the party!” Always put a little aside for yourself in case you are hungry after the party.
  • SUMMER MEAL IDEA: sweet and savory starter platter, Summer Spaghetti, Dry-Steamed Kale, watermelon and Fruit Crumble

– Starter Platter: Mama Ganoush with sliced cucumber and Roasted Grapes. Drizzle roasting juices over Mama Ganoush. Sprinkle

  with dill fronds. Toast some sourdough bread and slice into dipping sticks. Optional: add garden tomatoes & Ruby Raw Kraut.

– Dessert: Individual pretty plates or a party platter of Thin sliced chilled watermelon and fresh apricots or Apricot Crumble.

– Main Dish: Summer Spaghetti (made with penne pasta) with Dry Steamed Kale or grape leaves. Assemble in the Instant Pot and start cook time while diners are enjoying the starter platter. Quick-release pressure, season, stir and serve with a side of Dry Steamed Kale topped with Probiotic Pepper Sauce. Variation: Mix Dry Steamed Kale or frozen peas into cooked pasta.

Student Q&A

Q: Can you use frozen zucchini to make Summer Spaghetti? (36:35)

Encouragement

  • Comment below this class and let me know how you feel when you stop the snacks, hydrate and exercise on an empty stomach.

“We are so beyond fitness industry marketing. We know what we need to be healthy.

We need to eat well and have an active life.”

Recommended Recipes

Banana Bread Under PressureKiller KetchupEscabecheItalian Sausage Crumbles

Recommended Classes

#248 Self Awareness Training—I’m Not Hungry But I’m Eating#289 You Are Not a Victim of Osteoporosis#271 You Can’t Outrun an Unhealthy Diet
#264 Two Years Day Fasting#200 Stop the Snacks Challenge#037 Sleeping Like a Rock
#233 Biology of Burning Body Fat#129 Daily Actions to Eliminate Stress#239 Tweak Your Physique


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    Class Description:

    This class features shredded zucchini with workout tips that boost natural growth hormone production and fat burn for a lean, muscular body composition minus the processed proteins and energy drinks pushed by the fitness industry. Let’s get shredding!

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    Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-290-fitness-support-high-energy-fuel-build-muscle-get-shredded-fast/
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