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Protective Diet Education Master Course

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  1. Lesson #364 | No Matter What Pt. 2: Meals Under Construction
  2. Lesson #363 | No Matter What Pt. 1
  3. Lesson #362 | Metabolic Rev-up: Change = Change & Menopause
  4. Lesson #361 | Scale Games - OMAD Sustainability Coaching
  5. Lesson #360 | Reversing Diabetes Checklist
  6. Lesson #359 | Boule In My Bread Maker
  7. Lesson #358 | Fermenting Onions With Julie Marie
  8. Lesson #357 | Protective Maintenance
  9. Lesson #356 | Sauerkraut Master Class
  10. Lesson #355 | Whole Wheat Berry Bread & Excess Skin Elimination
  11. Lesson #354 | Cream Of Beauty Broth Slim Down Support Challenge
  12. Lesson #353 | OMAD Thanksgiving! Leftover Solutions: Holiday Casserole
  13. Lesson #352 | Winter Freezer & Flavor Building Techniques
  14. Lesson #351 | Promote GLP-1 The Satiation Hormone For Sustainable Weight Loss
  15. Lesson #350 | Promote: The Microbiome Population Project
  16. Lesson #349 | Protect: The Microbiome Population Project
  17. Documentary: Secret Ingredients - Protective Movie Night
  18. Lesson #348 | Populate: The Microbiome Population Project
  19. Lesson #347 | 30 Day Detox: The Microbiome Population Project
  20. Lesson #346 | Objective: The Microbiome Population Project
  21. Lesson #345 | Air Frying & Incorporating Medicinal Mushrooms
  22. Lesson #344 | Reduce Toxic Load: Castor Oil Deodorant & More
  23. Lesson #343 | Slimming Down with Concession Stand Nachos
  24. Lesson #342 | Burritos With Homemade 12-Inch Flour Tortillas
  25. Lesson #341 | Pre-Gaming & Post-Gaming For Caloric Reduction
  26. Lesson #340 | Resistant Starch & Unforgettable Theme Fries
  27. Lesson #339 | Anticipation, Dopamine, & The Diet Struggle Reward Cycle
  28. Lesson #338 | Eliminating The Diet Struggle Reward Cycle
  29. Lesson #337 | Hamburger Pinwheels & Reducing Inflammation Not Cholesterol: A holistic approach to inflammatory disease remission
  30. Lesson #336 | Bring This To Thanksgiving
  31. Lesson #335 | Food Additives Inhibit The Microbiome: Clean-Eating Made Easy
  32. Lesson #334 | Vinegar Making Workshop
  33. Lesson #333 | Get Motivated With Exciting Goals
  34. Lesson #332 | Canning Whole Applesauce
  35. Lesson #331 | Top Cancer Protective Ingredients, Socializing Without Alcohol, and Preserving the Harvest
  36. Lesson #330 | Puffing Pita On The Grill with Quick Mix Tzatziki Sauce
  37. Lesson #329 | Soymilk & Active Meditation with Positive Self-talk
  38. Lesson #328 | Weight Loss Challenge and the Salad Crunch Wrap
  39. Lesson #327 | Binge Eating and The Butyrate Bath
  40. Lesson #326 | 45-Second Tortillas & Daily Diligence
  41. Lesson #325 | 3-Month Goal Challenge
  42. Lesson #324 | Get Shredded With Carrot Salad
  43. Lesson #323 | Seed to Harvest Hydroponics featuring Eggless Egg Salad Lettuce Wraps
  44. Lesson #322 | Baking Oatmeal Cookies & Fiber Fueled Microbes
  45. Lesson #321 | Slimdown & The Beauty Broth Hot Pot Demo 
  46. Lesson #320 | Beauty Broth Hot Pot Slim-down Support Challenge 
  47. Lesson #319 | Sip On Polyphenol Protection & Intro to Hydroponics
  48. Lesson #318 | Garden Confetti Bread Cooking Demonstration
  49. Lesson #317 | Walipini Field Trip, Watermellon Harvesting, and Seed Saving
  50. Lesson #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation
  51. Lesson #315 | 12 - Steps To Improve Your Metabolism
  52. Lesson #314 | Veg-it-Up with Zucchini and The 50/50 Bowl Balance
  53. Lesson #313 | Master Fasting - A Transitional Approach For Maximum Benefits
  54. Lesson #312 | Calling All Health Geeks & Health Enthusiasts
  55. Lesson #311 | Time-Sensitive Immune Boosting Benefits of Summer
  56. Lesson #310 | Using Bread Makers and Milling Whole Grains
  57. Lesson #309 | Get Excited and Get It Done
  58. Lesson #308 | Terminal Cancer Cure Part 2: How I Did It With An Anti-Cancer Diet
  59. Lesson #307 | Terminal Cancer Cure Part 1: Diagnosis Decisions
  60. Lesson #306 | A Deep Pantry Saves Us Money & Time While Improving Food Quality
  61. Lesson #305 | Protective Sprouts
  62. Lesson #304 | Personal Weight Loss Consultation
  63. Lesson #303 | ProtectiveDiet.com Tutorial
  64. Lesson #302 | Lifeline Recipe Good & Bad Actions Produce Results
  65. Lesson #301 | Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze
  66. Lesson #300 | Okara Pie Crust Demonstration with a Happy Thanksgiving Pep Talk
  67. Lesson #299 | Making Organic Soymilk & Yogurt
  68. Lesson #298 | Stress Elimination Challenge
  69. Lesson #297 | Fall Harvest and Winter Food Storage
  70. Lesson #296 | Incorporating Dried Herbs for Flavor & Protection Incorporating Dried Herbs for Flavor and Protection and Tips to Resolve Binge Eating Cycles
  71. Lesson #295 | 48-Hour Fast: Day Two
  72. Lesson #294 | 48-Hour Fast: Day One Support
  73. Lesson #293 | 48-Hour Fast: Plan & Prep Guide
  74. Lesson #292 | Travel - Manifest - Peach Buckle
  75. Lesson #291 | July Garden Tour : Learn as we GROW with community support
  76. Lesson #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast
  77. Lesson #289 | You Are Not a Victim of Osteoporosis - It's Reversible & Preventable
  78. Lesson #288 | Socializing & PD Living – a “This Is How We Do It” live broadcast
  79. Lesson #287 | Achieving A Pro Mindset
  80. Lesson #286 | Our New Workplace for Wellness
  81. Lesson #285 Protective Kimchi 101
  82. Lesson #284 | House Hunting Travel Meals & a Personal Jump Start with Bill
  83. Lesson #283 | Melt & Bake Cheeze Pro Tips
  84. Lesson #282 | Become Vanilla Rich with Bean Saving Bonus Batches
  85. Lesson #281 | Making Perfect Yogurt and Including Soy On An Anti-Angiogenic Diet to Prevent Cancer
  86. Lesson #280 | Corn Crisps, PD Success, & The 50/50 Plate Practice
  87. Lesson #281 | Making Perfect Yogurt and Eating An Anti-Angiogenic Diet to Prevent Cancer
  88. Lesson #279 | Nutty Butter & The Noodle Bowl
  89. Lesson #278 | Winter 2020 - Fresh Produce Restock and Enjoying Indian Food
  90. Lesson #277 | Holiday Special - Gingerbread Cookies & Sugar-Free Royal Icing
  91. Lesson #276 | Mastering PD Cooking Techniques featuring Plant-Based Stroganoff
  92. Lesson #275 | Thanksgiving Preparation Tips & Eliminating Social Media Conflict
  93. Lesson #274 | Road Trip Travel
  94. Lesson #273 | Mexican Sweet Corn Cakes, Red Lentil Chili & Apple Pie Filling
  95. Lesson #272 | Allergies and the Microbiome
  96. Lesson #271 | You Can’t Outrun an Unhealthy Diet
  97. Lesson #270 | Protective Diet Pro Tips
  98. Lesson #269 | Getting Comfortable Enjoying Delicious Food
  99. Free Lesson #268 | Mind Games: Self Awareness & Celebrating Success
  100. Lesson #267 | Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos
  101. Lesson #266 | Homemade Tortillas & Pro Tips for Perfect Chips
  102. Lesson #265 | What's Your Food Mood
  103. Lesson #264 | Two Years Day Fasting on a Protective Diet
  104. Lesson #263 | Bag of Questions
  105. Lesson #262 | Rebuilding Our Immune System is our Social Responsibility
  106. Lesson #261 | Eliminate Produce Waste & Shopping Trips
  107. Free Lesson #260 | Day One On a Protective Diet
  108. Lesson #259 | Oil-Free Garlic Naan in my Workplace for Wellness
  109. Lesson #258 | Pandemic Pantry
  110. Lesson #257 | How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
  111. Lesson #256 | Cornflakes & Cholesterol
  112. Lesson #255 | Baking Bread & Following Through on a Protective Diet
  113. Lesson #254 | Taquitos & Living In the Moment to Reduce Stress
  114. Lesson #253 | Benefits of Nutritional Yeast and Making Cheez-It Crackers
  115. Lesson #252 | Making MoJos - New Year New You
  116. Lesson #251 | Nice Cream Sandwiches & Building a Strong Immune System
  117. Lesson #250 | Instant Vanilla Extract
  118. Lesson #249 – Paralyzed By Stress
  119. Lesson #248 | Self Awareness Training – Not Hungry, but I’m Eating
  120. Lesson #247 | Intro to Indian
  121. Lesson #246 | The Instant Pot Advantage: Pro Tips, Tricks & Accessories
  122. Lesson #245 | Promoting Autophagy While We Eat, Sleep And Play
  123. Lesson #244 | Back To The Basics 2019
  124. Lesson #243 | Health Benefits of Spicy Food
  125. Lesson #242 | Tips From The Pros Weekend
  126. Lesson #241 | Increase Protective Lycopene with Fermented Salsa
  127. Lesson #240 | All Natural Beauty
  128. Lesson #239 | Tweak Your Physique
  129. Lesson #238 | Protective Beverages
  130. Lesson #237 | What I Eat In A Day Spring 2019
  131. Lesson #236 | Weeknight Setup SUS
  132. Lesson #235 | The Benefits of Sulforaphane & Co-Cooking Egg Rolls
  133. Lesson #234 | Know Your Fast Five
  134. Lesson #233 | Biology of Burning Body Fat
  135. Lesson #232 | Fermentation Techniques & Tools Part 3 – Probiotic Pickles
  136. Lesson #231 | Enjoying Fermented Food featuring The Pro Bowl
  137. Lesson #230 | Fermentation Techniques & Tools Part 2 – Dry Brining & Blending Fermented Hot Sauce
  138. Lesson #229 | Fermentation Techniques & Tools Part 1 – Water Brining
  139. Lesson #228 | Benefits of Fermented Food
  140. Lesson #227 | Navigating ProtectiveDiet.com
  141. Lesson #226 | New Year/New You
  142. Lesson #225 | Dementia Defense
  143. Lesson #224 | Sweet Action Rituals & Routines for a Better Life Experience
  144. Lesson #223 | Call To Action
  145. Lesson #222 | Pep Talk with Mexican Pizza Shortcut Techniques
  146. Lesson #221 | Day Fast and Feast
  147. Lesson #220 | Day Fast & Feast Guide
  148. Lesson #219 | Day Fasting on a Plant Based Diet
  149. Lesson #218 | The Hideous Truth of Opioid Addiction
  150. Lesson #217 | Baby Jack Ribs BBQ or Baked
  151. Lesson #216 | I Lost My Way
  152. Lesson #215 | Glamping On A Protective Diet
  153. Lesson #214 | In Flight Travel Meal Made Easy
  154. Lesson #213 | Healthiest Summer Kick-off Challenge
  155. Lesson #212 | Fat Reception Review & Cheezecake Workplace For Wellness Demonstration
  156. Lesson #211 | Weighing the Risks of Cancer Screening
  157. Lesson #210 | Easy Bake Loaf Bread
  158. Lesson #209 | Soup for One
  159. Lesson #208 | Workplace for Wellness - Pressure Cooked Frittata
  160. Lesson #207 | The Need To Feed
  161. Lesson #206 | Tea Ritual & Spices for Protection
  162. Lesson #205 | Celebrating Spring With Carrot Cake Frosting Techniques - Workplace For Wellness Demonstration
  163. Lesson #204 | Body Management & Understanding Cancer
  164. Size 22 to a Size 2
  165. Lesson #203 | Workplace For Wellness - Glazed Cinnamon Rolls
  166. Lesson #202 | PD Progress Challenge & Favorite Fries Cooking Technique
  167. Lesson #201 | Kitchen Peptalk
  168. Lesson #200 | Stop The Snacks Challenge
  169. Lesson #199 | Organic Co-Op Shopping Tour
  170. Lesson #198 | Grocery Store Restock
  171. Lesson #197 | Costco Run
  172. Lesson #196 | International Market Tour
  173. Lesson #195 | Navigating Holiday Dinners
  174. Lesson #194 | Co-Cooking Cherry Cheeze Danish
  175. Lesson #193 | Co-Cooking A Taste of Thanksgiving
  176. Lesson #192 | Co-Cooking Sauerkraut
  177. Lesson #191 | Healthy Halloween Treats & Co-Cooking Cinnamon Swirled Sweet Potato Bread
  178. Lesson #190 | Cancer & Angiogenesis Inhibitors
  179. Lesson #189 | Co-Cooking Egg-less Omelet
  180. Lesson #188 | Co-Cooking Apple Fritter Cake
  181. Lesson #187 | The PD Groove
  182. Lesson #186 | Co-cooking Flatbread Pizza
  183. Lesson #185 | Picnic with Julie Marie
  184. Lesson #184 | Dinner Party with Julie Marie
  185. Lesson #183 | Batch Cooking Can Stall Weight Loss
  186. Lesson #182 | A Summer Day Eating PD
  187. Lesson #181 | Keep It Out & Keep It Off
  188. Lesson #180 | Co-cooking Italian "Sausage" and Sweet Peppers
  189. Lesson #179 | Weekend of Wellness
  190. Lesson #178 | All Natural Cleaning
  191. Lesson #177 | Annual Halftime Checkin
  192. Lesson #176 | PD Picnic Packing
  193. Lesson #175 | Mastering Oil-free Grilled Pizza
  194. Lesson #174 | Downsizing Daily Salads
  195. Lesson #173 | Fat-Free Salad Dressing 101
  196. Lesson #172 | Falafel Party & Protective Spices
  197. Lesson #171 | The Burden Of Thin
  198. Lesson #170 | Slimming Down With Biscuits & Gravy
  199. Lesson #169 | Cutting Ripe Jackfruit & Cultural Adventure At International Markets
  200. Lesson #168 | Making Quick-Mix Pizza
  201. Lesson #167 | Opiods Causing More Pain Than Surgery
  202. Lesson #166 | A Winter Day Eating PD
  203. Lesson #165 | Rolling Sushi & Gimbop
  204. Lesson #164 | Eliminate, Heal and Achieve Optimal Health
  205. Lesson #163 | Handicapping The Binge
  206. Lesson #162 | Emergency Hospital Prep
  207. Lesson #161 | Tips For Limiting Stress In Challenging Times
  208. Lesson #160 | Feeling Anxious About Greens
  209. Lesson #159 | Sweet Action Saturday
  210. Lesson #158 | Be The Boss Of Your Body
  211. Lesson #157 | Preparing To Be Away
  212. Lesson #156 | Calendar of Achievements
  213. Lesson #155 | Cancer Prevention & Regression on a Protective Diet
  214. Lesson #154 | Daily Application
  215. Lesson #153 | Essential Oil Basics: Topical Applications, Oral Dosing & Diffusing
  216. Lesson 152 | Packing Travel Meals, Taking PD to the Party, Healthy Makeup & Hair Loss
  217. Lesson #151 | Hosting House Guests Protective Diet Style
  218. Lesson #150 | Complimentary Video Coaching Hour
  219. Lesson 149 | Video Coaching Hour
  220. Lesson #148 | Sulforaphane Protection: Sprouting, Chopping & Maximizing Protection On A Protective Diet
  221. Lesson #147 | Pressure Cooker Stir Fry
  222. Lesson #146 | Video Coaching Hour
  223. Lesson #145 | Cutting Food Costs & Improving Food Quality
  224. Lesson #144 | Mastering Mindful Eating Part 2: Following Through
  225. Lesson #143 | Mastering Mindful Eating Part 1: 21 Meal Challenge
  226. Lesson #142 | Video Coaching Hour
  227. Waking Up In America radio interview
  228. Lesson #141 | Maintaining A Healthy Weight & Vitality
  229. Lesson #140 | Video Coaching Hour
  230. Lesson #139 | Satisfying Salads - Building a Salad with Flavor, Texture and Nutrition
  231. Lesson #138 | Oil-Free Grilling Techniques Part 3 - Potatoes and Beets
  232. Lesson #137 | Oil-Free Grilling Techniques Part 2 Pizza 101 Grilled & Baked
  233. Lesson #136 | Oil-Free Grilling Techniques Part 1
  234. Lesson #135 | Packing a PD Picnic or Water Park Tailgate
  235. Lesson #134 | Tea Party Sipping on Liquid Antioxidants
  236. Lesson #133 | Spices and Aromatic Herbs
  237. Lesson #132 | Making Cutlets
  238. Lesson 131 | Video Coaching Hour #1
  239. Lesson #130 | Yogurt & Notzzarella Cheeze
  240. Lesson #129 | Daily Actions to Eliminate Stress
  241. Lesson #128 | Vitamins, Sunscreen and How They Work
  242. Lesson #127 | Kitchen Tools – Efficiency & Fun
  243. Lesson #126 | Cancer: The Protective Diet Advantage
  244. Lesson #125 | Kitchen Tools - Beginner Essentials
  245. Lesson #124 | Pick a Positive Proactive Partner
  246. Lesson #123 | Set It & Forget It Meals
  247. Lesson #122 | Freedom To Succeed
  248. Lesson #121 | Enjoying Cruciferous Vegetables
  249. Lesson #120 | Seven Steps to Overcoming Self Doubt
  250. Lesson #119 | Chili Cook-Off on Game-Day
  251. Lesson #118 | SUS - Set-Up For Success
  252. Lesson #117 | Fresh Restock
  253. Lesson #116 | Becoming A Plant-Based Chef/No Experience Necessary
  254. Lesson #115 | Rice Dishes From Around the World
  255. Lesson #114 | Kicking off the New Year
  256. Lesson #113 | Authentic Salsa
  257. Lesson #112 | Daily Spa Rituals
  258. Lesson #111 | Coffee and Diet Soda
  259. Lesson #110 | PD Holiday Mock-Tail Party
  260. Lesson #109 | Protection For Our Planet
  261. Lesson #108 | Whole Food Detox and Taste-bud Reprogram
  262. Lesson #107 | ProtectiveDiet.com User Guide
  263. Lesson #106 | Holiday Stress
  264. Lesson #105 | Commitment Class Kick Off
  265. Lesson #104 | KP Duty
  266. Lesson #103 | Learn Tips From A Minimalist
  267. Lesson #102 | Planning For Success
  268. Lesson #101 | Soup Month
  269. Lesson #100 | Eating A Diet In Perfect Balance
  270. Lesson #099 | Visualize Optimal Health
  271. Lesson #098 | Set Up Sunday
  272. Lesson #097 | 21 Meals to PD Mastery
  273. Lesson #096 | Kitchen Set-Up for Efficiency
  274. Lesson #095 | Back to school lunch packing Protective Diet Style
  275. Lesson #094 | Getting Back On Track
  276. Lesson #093 | Micro Goals
  277. Lesson #092 | Food Anxiety
  278. Lesson #091 | Transitioning to a Plant-Based Household
  279. Lesson #090 | Pizza Party
  280. Lesson #089 | Goal Setting
  281. Lesson #088 | Summer Holidays Protective Diet Style
  282. Lesson #087 | Pantry Par Stocking System
  283. Lesson #086 | Sugar In Health Food Camouflage
  284. Lesson #085 | Simplicity & Meal Satisfaction
  285. Lesson #084 | Steps for Replacing Self Judgement with Appreciation and Love
  286. Lesson #083 | Sip on this
  287. Lesson #082 | Mastering Label Reading & Understanding Food Additives
  288. Lesson #081 | Your Body's Sweet Spot
  289. Lesson #080 | Shift from Deprivation to Privilege
  290. Lesson #079 | Dining Out Protective Diet Style
  291. Lesson #078 | Checkup Follow up visit
  292. Lesson #077 | Spectacular Salads - PD salad prep 101
  293. Lesson #076 | The Three Phases Of Recovery & Following Through
  294. Lesson #075 | Spring Cleaning
  295. Lesson #074 | Oven Tips and Tricks
  296. Lesson #073 | Super Tasters and Taste Bud Evolution
  297. Lesson #072 | The PD-Practice Check-Up
  298. Lesson #071 | The power of the imagination
  299. Lesson #070 | Eliminating Doubt
  300. Lesson #069 | Entertaining with a Protective Diet Style Dinner Party
  301. Lesson #068 | Beans, Beans, Beans
  302. Lesson #067 | The Practice Of Gratitude
  303. Lesson #066 | Checking Into Your Healthy Life
  304. Lesson #065 | Kitchen Spa
  305. Lesson #064 | Secure Your Own Mask First
  306. Lesson #063 | Stove Top Tips & Tricks
  307. Lesson #062 | New Year! New Resolution
  308. Lesson #061 | Enjoying Your Journey to Goal
  309. Lesson #060 | Simple Meal Planning
  310. Lesson #059 | Encouraging and Coaching
  311. Lesson #058 | Improving Knife Skills
  312. Lesson #057 | Optimal Outlook
  313. Lesson #056 | Protective Diet & The Holidays
  314. Lesson #055 | Traveling Protective Diet Style
  315. Lesson #054 | Excuses Are Just Excuses
  316. Lesson #053 | Garlic Party
  317. Lesson #052 | Microwave...Yea or Nay
  318. Lesson #051 | We're Talking Tofu
  319. Lesson #050 | Let’s Talk & Cook Potatoes
  320. Lesson #048 | Greens and their importance in a Protective Diet
  321. Class #047 - Chopping, dicing, slicing and shredding
  322. Class #046 - Type I & Type II Diabetes
  323. Class #045 - Weight loss average on a Protective Diet
  324. Class #044 - Fundamentals
  325. Class #043 - Are some grains better than others?
  326. Class #042 - Protection For Human Health, The Animals & Planet Earth
  327. Class #041 - Veggie Gardens, Growing Potted Herbs or Sprouting
  328. Class #040 - Recipes for Success
  329. Class #039 - Lunch Packing
  330. Class #038 - Cooking with Kids
  331. Class #037 - Sleeping Like A Rock
  332. Class #036 - Nuts
  333. Class #035 - Search Box Dinners & Meals Without Planning
  334. Class #034 – Stocking Your Kitchen For Efficiency and Savings Part 3 – Refrigerator and Freezer Staples
  335. Class #033 - Stocking Your Kitchen For Efficiency and Savings Part 2 - Spices, Vinegars, Extracts and More
  336. Class #032 - Stocking Your Kitchen For Efficiency and Savings Part 1 – Pantry Staples
  337. Class #031 - Indigestion and Digestive Issues
  338. Class #030 - Workouts and Weight Loss
  339. Class #029 - Why am I sick?
  340. Class #028 - Inner Child Frame of Mind
  341. Class #027 - Being Challenged By Diet Trends
  342. Class #026 - Outdated recommendations in the Health Care System
  343. Class #024 - Food Obsessions
  344. Bonus - Grocery Store Tour of Costco
  345. Class #025 - Accepting and Loving The New Healthy You
  346. Class #023 - Remembering the Reasons You Began this Journey to Optimal Health
  347. Class #022 - All On or All Off, Starving or Bingeing, Perfection or Disaster
  348. Class #021 - Emotional Eating
  349. Class #020 - Food Additives & Code Names
  350. Class #019 - Kitchen Tools
  351. Class #018 - Raw vs. Cooked
  352. Class #017 - How to travel on a Protective Diet
  353. Class #016 - Inflammatory Disease - Acidic & Alkaline Foods
  354. Class #015 - GMOs & Non-Organics
  355. Class #014 - Acknowledging Your Achievements
  356. Class #013 - Pressure Cooking, Slow Cooking, Batch Cooking & Freezing
  357. Class #012 - How To Identify and Eliminate Emotional Eating
  358. Class #011 - Pantry Staples & Refridgerator Stocking
  359. Class #010 - Greens Discussion
  360. Lesson #009 | Alcoholic Beverages
  361. Class #009 - Alcoholic Beverages
  362. Class #008 - Understanding Cholesterol
  363. Class #007 - Understanding the Endothelium
  364. Class #006 - Taste bud reprogramming and eliminating food cravings
  365. Class #005 - Vitamin supplementation
  366. Class #004 - Lead By Example & Walk The Walk
  367. Class #003 - Protein Sources & Ideal Amounts
  368. Class #002 - Identify true hunger, food cravings and emotional eating
  369. Class #001 - Starting a Protective Diet
Lesson 73 of 369
In Progress

Lesson #293 | 48-Hour Fast: Plan & Prep Guide

Julie Marie September 7, 2021

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Protective Diet Class #293 Notes:

48-Hour Fast: Plan and Prep Guide

This class is Part One of a 3-part Fasting Support Series designed to kick start your day-fasting practice. Understand the Who and the Why, along with an overview of the process so you can start enjoying the extreme benefits of fasting coupled with a Protective Diet.

Announcements

Vocabulary

Day Fast and FeastEpitheliumFood SatisfactionAutophagyBeneficial Microbes
ElectrolytesEndotheliumDiureticAnti-InflammatoryKetosis

Action Steps for 48-Hour Weekend Fast Preparation

  • WHO Should Fast
  • Underweight—if are not food-focused and tend to fall underweight on a Protective Diet, continue grazing, snacking between meals and boosting your calorie intake. Get some bananas in the freezer and make yourself a Frosty every night.
  • Diseased—if you are in a diseased state that requires food taken with medication, focus on practicing a 100% Protective Diet to reverse disease and eliminate medication before starting a fasting practice.

HIGH BLOOD PRESSURE WARNING: If you are on blood pressure medication, please stay close to your doctor so you can make medication adjustments as you go. Day fasting will decrease blood pressure quickly. Stay off ladders to prevent a fall.

  • 30-Day Detoxing—it is very important to eliminate food cravings first. Watch class #260 Day One on a Protective Diet.
  • Practicing a Protective Diet Fulltime 100%—you will experience the benefits of fasting without the struggle of food cravings

– taking synthetic vitamin supplements is taxing on the liver and prevents it from performing autophagy/cellular recycling

– eat your vitamins in whole food form. Whole foods are perfectly packaged with everything you need including fiber.

– Zinc—found in legumes, beans, soymilk, yogurt—these are in our daily diet

– Vitamin C—found in fruits, vegetables and even potatoes

– Vitamin D—biosynthesized from healthy sun exposure in conjunction with protective herbal beverages

WHY Fast                                       10 Reasons to Take a Break From Digestion for 24 to 48 Hours
1Prevent Disease—#1 Health Hack! Fasting is the most effective way to prevent and reverse disease. Reduce Inflammation— most disease is inflammatory & anti-inflammatory response to fasting is fantastic.
2The Perfect Reset—Clean-up or kick-start your day fasting practice. Experience true hunger and meal satisfaction. Fasting paired with a Protective Diet delivers a double dose of multiple benefits in a manageable daily practice.
3Anti-Aging—cleans up debris in the brain & strengthens brain connections that signal word generation. Dementia Prevention—neurological clean-up is intense after 24-hours of fasting, improving cognition/focus.
4Gut-Healing—starve bad microbes/promote good microbes that thrive on a break from digestion + a PD feast. Eliminates “Leaky Gut Syndrome”—because of natural anti-inflammatory healing effects on the epithelium.
5Autophagy—cellular healing and recycling. Removes waste material from cells. Shifting into ketosis promotes new cell production, which heals DNA and promotes longevity.
6Strengthen Immune System—smooths the endothelium and tightens the epithelium for superior virus protection. Eliminates radiation damage on healthy cells DURING radiation. Initiates a cascade of protective mechanisms.
7Spiritual & Emotional Awareness—connect inward and upward, promote a body-mind-spirit-connection. Feel feelings instead of covering them up with food. Increase awareness–colors, smells and tastes intensify.
8Heighten Energy & Focus—energy increases at 16 to 20 hours of fasting. Take Back Your Time—cooking once a day leaves more time to focus, organize and be productive.
9Muscle Development—get a shredded, cut, muscular physique without food withdrawal challenges. Human Growth Hormone production increases promoting muscle building and giving you a youthful look.
10Body Fat Reduction—metabolism boosted for fast fat burn. Typical weight loss on a Protective Diet is 10lbs/month when averaged over the months from start to goal. Day fasting can reduce unwanted fat in half the time.
  • WHAT is The Plan

Pre-Fast—Eat a Starch-Heavy Meal on Thursday Night

  • Eat on Thursday night at the time you want to break your fast on Saturday. Hunger hormones will signal at that time.
  • Eat a 50/50 plate. DO NOT eat a carbohydrate-light meal. Fibrous starch balances our electrolytes and slows digestion.

– Keto flu occurs when people eat a low-carb diet. Electrolytes are low = Racing heartbeat/dizzy/shaky.

– Eating only veggies and fruits will have a diuretic effect causing you to release more water than usual.

– Without starch your body releases fluids quickly. The loss of water = unprepared to go without food for 48 hours.

  • Prepare Fresh Herb Teas for the next two days—loaded with polyphenols and anti-oxidants that protect you while you fast.

Day 1—Make a Productivity List to Accomplish on Friday

  • Abstain from all food. Drink a variety of herbal beverages. Avoid caffeinated beverages.
  • Stay off the internet. Stay off of food sites and groups you are a part of so you do not get triggered.
  • Stay out of the kitchen and away from food that taunts you and haunts you.
  • Enjoy the surge of energy—have a list of things to accomplish: refresh your bedroom, clean your closet, etc.
  • Plan what you will do at your normal eating time–watch a non-food related PD-Ed Class or two.
  • Going to bed without dinner is an unfamiliar feeling. Do things to soothe and settle yourself—take a warm bath with Epsom salts. Layer up with extra clothes because you will be colder than usual as your body burns body fat to stay warm.

Day 2—Plan to Take it Easy on Saturday

  • You may feel more sluggish on day two. Plan to take it easy.
  • Spike your herbal beverages with a little bit of salt to keep from diluting electrolytes.
  • Plan a gentle fast-breaking-meal—no high fiber, veggie-packing meals—you will get cramps and take many visits to the bathroom. Try watermelon, followed by a Yogi Bowl, then starchy soup, and a starch-based entrée.
  • It matters what you break your fast with–a Protective Diet meal passes through the digestive system in 24-hours. A SAD meal takes five days to pass through. After abstaining from food for 48-hours the system is empty. There is no fiber to hold our food or slow digestion so we have to be mindful to build it back up with starches.

Cooking Tips

  • Defrost Nice Cream Sandwiches for 2 hours in the refrigerator before eating for the perfect creamy consistency.
  • Brigham’s Tea—native to Utah; fresh pine needle tea is loaded with anti-oxidants and sustained settlers on the frontier.

Summer Slow Cook Instant Pot Meal Idea (Jerry’s Birthday Dinner):

Arrabbiata Pasta overZucchini Parmenon (in lieu of Eggplant Parmenon) with fresh basil and parsley

Drop and Bake Biscuits, Nice Cream Sandwiches, homegrown-fresh-picked peaches, and grapes

Student Q&A

Q: As a beginner, should I jump right into a 48-hour fast to prime my body or should I start with a 24-hour fast? (37:45)

Q: When can I take my Zinc, Vitamin D and Vitamin C supplements or my medication if I’m fasting? (41:16 and 52:45)

Q: When you say “fast fat loss” are you talking about 1 to 2 pounds a week? (57:30)

Encouragement

  • Remind us of your results and goals in PDL so we can support you in getting back into the groove. I understand life gets in the way. Let me help you get back in the groove and feeling good again. I want everyone feeling good on a Protective Diet.

“If we can prevent dementia by refraining from eating for a period of time, AND it intensifies how delicious our meal tastes later, AND it keeps our body fat low, AND our energy high, Why isn’t everyone doing this?”

Recommended Recipes

Unfried Zucchini SticksPressure Cooked PastaCream of Chick’N SoupSalsa Verde

Recommended Classes

#219 Day Fasting on a Plant-Based Diet#257 The Gut Microbiome#128 Vitamins
#220 Day Fast and Feast Guide#272 Allergies and the Microbiome#100 A Diet in Perfect Balance
#284 48-Hour Fast: Day One Support#102 Planning For Success#156 Calendar of Achievements
#295 48-Hour Fast: Day Two#225 Dementia Defense#289 Osteoporosis Prevention


Class Description:

This class is Part One of a 3-part Fasting Support Series designed to kick start your day-fasting practice. Understand the Who and the Why, along with an overview of the process so you can start enjoying the extreme benefits of fasting coupled with a Protective Diet.

Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-293-48-hour-fast-plan-prep-guide/
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