Class #341 | Pre-Gaming & Post-Gaming For Caloric Reduction
Protective Diet Class #341
Pre-Gaming and Post-Gaming for Caloric Reduction
This class has nothing to do with the Super Bowl—unless you’re referring to the SUPER bowl of low calorie, anti-aging, cell recycling, disease decimating food in your Protective Diet kitchen! This class shares tips for activating AMPK, your cellular energy manager.
Announcements
- Engage in our official support group, Protective Diet Living (PDL). Join Live Chats & Coaching Hour for personal assistance.
- Shop https://www.protectivediet.com/azure, the organic farm that delivers near you, for low-cost, high-quality PD staples.
Vocabulary
AMPK | mTOR | Autophagy | Polyphenols |
Action Steps for Activating Your Cellular Energy Hero–AMPK
AMPK or AMP-activated protein kinase is an enzyme that regulates cellular energy. It acts as a sensor to monitor and regulate energy at the cellular level. It gets activated when cellular energy levels drop. Once activated, AMPK initiates various responses to restore energy balance at the cellular level. A Protective Diet and Lifestyle can promote this beneficial response.
- Turn on Fat Burning & Promote Autophagy
- A body that is in good health can focus on autophagy, or cellular clean-up of damaged and mutated cells, as well as hanging skin after weight loss. If your body is busy correcting and detoxifying, it cannot focus on autophagy.
- Stimulate the enzyme AMPK, which triggers autophagy and fat burning. Diet, exercise and toxic load impact this response.
– Avoid Chronic Nourishment: constant feeding means constant digestion, which keeps cells busy with immediate needs.
– Incorporate Exercise: regular physical activity stimulates AMPK, which will initiate fat burning and encourage autophagy.
– Avoid Foods that Cause an Inflammatory Response: constant correction keeps cells busy with immediate needs.
– Reduce Your Toxic Load: drink filtered water, eliminate food additives, chemical foods, processed foods, toxins within the
home such as chemical fragrances in laundry detergent, cleansers, and plug-ins, micro plastics in bottled water and to-go
cups, sunscreens and other topicals. Replace these items with Protective Diet Lifestyle collection. When we have a heavy
toxic load, our body has to detoxify and our liver works overtime. It’s too busy to scan for irregular cells and clean house.
- Lower mTOR. The enzyme, Mechanistic Target of Rapamycin (mTOR), regulates cellular growth and proliferation. When it is out of balance, it can cause cancer, metabolic disorders, neurodegenerative disease, and aging. mTOR is sensitive to nutrient availability, particularly amino acids from animal proteins and glucose. When nutrients are plentiful, mTOR promotes cell growth and inhibits autophagy. The same diet and lifestyle choices that stimulate AMPK will lower mTOR.
- Eat and Drink Protective Polyphenols to Enhance the Microbiome
- Polyphenols are naturally occurring compounds found in plants. They have anti-inflammatory, anti-cancer, cardiovascular-protective, and antioxidant properties that protect cells from damage that leads to aging and chronic disease. Polyphenols are abundant in fruits, vegetables, tea, coffee, cacao, turmeric root, and spices. There are thousands of polyphenols, and each has unique properties and potential health benefits. The polyphenol resveratrol, found in red wine, is also found abundantly in the skin of red grapes. Alcohol has zero benefits and is strongly discouraged on a Protective Diet.
- Healthy gut microbes love polyphenols. Microbial health is also linked to autophagy.
- Eat a variety of polyphenol-rich fruits and vegetables daily. Protective Diet Recipes and the 50/50 Plate are your guide.
- Check out the Protective Diet Beverage collection for microbe-pleasing beverages for every occasion.
- Incorporate a daily beverage rhythm for promoting autophagy and fat burning. Make it exciting! It’s AMPK vs mTOR and the game is your daily eating window. You want to boost AMPK and the microbiome–this is the team that promotes fat burning and autophagy! The pre-game and post-game strategy is to maximize microbe-pleasing polyphenols at four main points during digestive rest. Focus on taking enjoyable non-food breaks throughout the day.
AMPK and Microbe Promoting Daily Beverage Rhythm
Morning Hydration | Afternoon Comfort | Pre-Game Primer | Post-Game Finisher |
Flower Water | Organic Light Roast Coffee | Better Than Kombucha | Medicinal Chai Latte |
Polyphenol: Anthocyanin Hot Brew in the Morning -Add 2T.hibiscus to a quart jar -Boil some water in a kettle -Pour it over the hibiscus -Rebrew the same flowers throughout the day Cold Brew the Night Before -Add 2T. hibiscus to a quart jar -Fill with cold or tepid water -Refrigerate overnight | Polyphenol: Chlorogenic Acid -choose light or medium roast organic coffee beans -hand grind beans as a ritual -avoid coffee pod machines due to micro plastics -drink it black—no creamers -avoid coffee if you have acid reflux or caffeine sensitivity enjoy Protective Coffee or another PD variation instead | Prebiotic: Acetic Acid -use raw, unpasteurized apple cider vinegar with the mother for additional probiotics -drink this as you prepare your meal to feel satiated before becoming stuffed. -slow digestion and minimize blood sugar spikes, which helps with insulin regulation -pre-dinner cocktail alternative | Prebiotic & Polyphenol Blend -Brew a batch and keep it in the fridge to be enjoyed in 1- cup increments post-meals -Heat the Chai in the Breville Milk Café during clean-up -Zest an orange and rub the edge of your glass with it -Froth unsweetened soymilk and layer on top of hot base -alternative base: Tuber Tonic |
- Bitter and sour beverages are best. Do not add erythritol. It will cause an insulin release and inhibit AMPK production.
- Spermidine is an autophagy-inducing compound that is naturally present in wheat germ, soybeans, mushrooms, peas, and certain fruits. You can read about spermidine on the Bean Battered Mushrooms and Whole Wheat Pita Bread recipes.
Cooking Tips & Betterment Challenges
- Nuts and dates are not included on a Protective Diet because their health benefits do not outweigh their caloric impact.
- Winter Betterment Challenges:
Sprouting
Take advantage of winter for sprouting while the fresh produce in grocery stores may be limited.
Start soaking sprouts on Tuesday nights at the beginning of class. Leave them overnight. In the morning, drain off the water and follow the guidance in the Protective Sprouts recipe. They will be ready by the weekend
Citrus
Embrace citrus season. Look for organic blood oranges and cara cara oranges. Enjoy recipes that highlight citrus and incorporate the peel, such as Chocolate Chili Mousse, Chocolate Fondue, Citrus Jerky, Orange Chick’n, and Spicy Asian Noodle Salad.
Encouragement
- I want to keep you excited about practicing your Protective Diet every day because consistency is the most important part of your practice. It results in health independence and longevity.
- In this classroom, I promote activities that excite us about healthy living.
- At the bottom of Protective Diet Recipes, I include protective information that will excite you and encourage you. We need to stay excited. We need to have anticipation for what’s to come. Anticipation increases our dopamine production. It’s very important that we stay excited and keep growing and learning and challenging ourselves because this eliminates the diet struggle-reward cycle. We need to keep what’s working exciting.
“I want to get you excited about autophagy!”
Class Description:
This class has nothing to do with the Super Bowl—unless you’re referring to the SUPER bowl of low calorie, anti-aging, cell recycling, disease decimating food in your Protective Diet kitchen! This class shares tips for activating AMPK, your cellular energy manager.
Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-341-pre-gaming-post-gaming-for-caloric-reduction/
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