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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 53 of 369
In Progress

Lesson #313 | Master Fasting – A Transitional Approach For Maximum Benefits

Julie Marie July 12, 2022

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Protective Diet Class #313

Master Fasting—a Transitional Approach for Maximum Benefits

A fasting application review covering psychological and physical cravings, hunger hormones, transitional fasting, cellular clean-up, and fueling your microbiota in one meal a day (OMAD). Day fasting can be an easy, enjoyable, effective and sustainable lifestyle.

Announcements

Vocabulary

PolyphenolsPhytochemicalsGhrelinHuman Growth Hormone (HGH)OMAD

Action Steps to Leverage Fasting

Fasting is the #1 Health Hack
Body Fat -Boost metabolism and burn fat  more efficiently -Achieve lowest body fat -Maintain a healthy BMIMuscle -Fast muscle development -Lower insulin -Increase HGH -High energy pre-feast workouts
Time & Money -Reduce kitchen time -Reduce food costs -Eliminate lunch packing -More time to work & accomplishEnergy & Focus -Increase energy -Eliminate afternoon fatigue -Improve focus, concentration,  comprehension & productivity
Digestion -Improve digestion -Improve hydration -Regular elimination -Healthy microbial populationMood -Maintain an even mood -Improve GABA production -Suppress depression/listlessness -Eliminate food stress & anxiety
Meal Satisfaction -Appreciate true hunger -Improve food quality & variety -Eat without restriction for 1-hour -Eliminate ability to overeatSleep -Significantly improve sleep quality -Establish your circadian rhythm -Fall asleep easily post-feast -Wake up early & energized
Fast Track to Optimal Health -Eliminate risk of heart disease -Reduce blood pressure -Reduce cholesterol -Prevent and reverse diseaseGut Health -Starve & eliminate bad microbes -Populate thriving good microbes -Fast repair of dysbiosis/leaky gut -Supercharge your immune system
Healing -Reduce inflammation -Reduce cancer cell proliferation -Tighten skin & eliminate cellulite -Rapid cellular repairAnti-Aging -Reduce oxidative stress/wrinkles -Increase autophagy (cell recycling) -Prevent neurodegeneration -Increase longevity

Day Fast & Feast = One Meal A Day (OMAD) in the evening.

Maximum benefits occur when fasting for a period of 20-24 hours, and eating within a window of 1-2 hours.

Protective Diet’s Printable Day Fast and Feast Guide is based on observational studies of personal and community experienced benefits, as well as scientific studies and data from doctors who prescribe and oversee fasting.

Eating a Protective Diet in a compact hour will lean you down like you wouldn’t believe, without malnutrition or fatigue.

Jump into fulltime day fasting to maximize the benefits quickly, or follow a more gradual transitional approach.

Commit to trying it, not necessarily doing it for life. This is an opportunity to learn about yourself and what psychologically triggers your body to eat versus eating when it’s truly hungry—when the hunger hormone (ghrelin) is actually signaling.

Learn to address physical and emotional discomfort with something other than food. You may get emotionally disturbed, affected by things around you, uncomfortably hot/cold, tired or dehydrated. Your body will signal hunger to get you to address these needs. Expand your toolbox. Address the real needs.

Write in your Calendar of Achievements. Enjoy daily feelings of wellbeing, accomplishment and the empowerment of self-mastery.

OMAD on a Protective Diet Eliminates Cravings—the power is in the microbiome

  • Trying to fast while eating a standard American diet is a losing battle. Cravings will control you because bad microbes will continue to populate and drive you to eat bad foods way before eating time. You will feel like you need something all day long.
  • Healthy microbes can thrive all day on prebiotic beverages with no calories, no stevia and no erythritol. Detoxify your tastebuds and get off the sweeteners. Get used to straight-up herbal beverages. Even calorie-free sweeteners produce an insulin response when they contact our tastebuds. And when we produce insulin, we store fat instead of burning it.
  • You are set free when you manage and control your microbial population. They direct your dietary preferences and choices toward what they need to thrive. Learn how to farm and manipulate them so you can be the boss of your body.
OMAD Transition Plan

OMAD Transition Plan

Step 1      Eliminate Cravings and Physical Withdrawals
Complete the 30-day Detox and Taste bud Reprogram. Eat through cravings. Eat a fulltime Protective Diet to rebuild a healthy gut microbiome. Healthy microbes will direct you to beneficial food choices & influence your food preferences and desires.Eliminate alcohol, meat, poultry, eggs, dairy, sugars, syrups, juices, dried fruit, vinegars with high sugar content, fats, nuts, avocado, coconut, and food additivesGet used to drinking unsweetened herbal beverages
Step 2      Regulate Hunger
Choose consistent eating times. It takes 3 to 4 days for ghrelin, the hunger hormone, to regulate and signal at the correct eating times. Regulate ghrelin by being consistent, and be patient as it adjusts.Eat 3 meals a day with no snacks between mealsPrepare protective beverages to enjoy between mealsRecognize false hunger signals—asses & address true needs
Step 3      Improve Energy and Food Satisfaction
True hunger makes food taste better, which leads to feeling satisfied more easily. Delay insulin production by eating later, and enjoy higher energy. Take 3-4 days for ghrelin to adjust to the new eating time.Skip Breakfast and do not eat until lunchAsk for support & accommodations from your familyNotice increased energy & food excitement. Take notes
Step 4      Shorten Your Eating Window
Eat later. Take 3-4 days for ghrelin to adjust to the new eating time. Your main meal is a very late lunch. Eat a smaller meal/snack at your regular dinner time. Your eating window is about 4-hours long.Fuel your microbes with prebiotic, calorie-free beveragesEat “L-inner” (late∙lunch∙early∙dinner)Eat a snack, like popcorn & grapes, before bed
Step 5      OMAD—Day Fast and Feast
Eat even later. Combine L-inner and snack into one meal—your 1-hour feast. Make your feast nutrient dense and full of variety. Include what you would mindfully eat in a day. Clean as you go. Go to bed.Focus on hydration—that’s all your microbes needDistract yourself with activity & look forward to your feastNo chef’s treats as you prepare your meal—drink instead

Cooking Tips

  • Gather vanilla bean pieces from spent Instant Vanilla Extract into one bottle and cover with vodka. They will continue to extract.
  • Blend extracted vanilla bean pieces into Vanilla Nice Cream, or plop in your cup for a vanilla twist on your favorite Beverage.
  • Brew tea leaves with hot water and enjoy. Brew the same leaves repeatedly throughout the day to extract them completely.
  • Make your own decaf. Caffeine in black/green tea is naturally depleted by the second brew, but healthy catechins remain.

Encouragement

  • I wouldn’t tell you to do this if it wasn’t so beneficial. Discipline is the greatest form of self-love.
  • I direct you to be your body’s operational manager. Go for Employee of the Year! The rewards are unbelievable!
  • Don’t be shy about your goal for optimal health and fitness. Declare it. Say it out loud and then follow through to earn respect.
  • Fight for your right to be healthy every single day. Don’t feel a burden. Make a fuss. Be a bother. You have every right to tell people what your needs are. They will make requests and we jump to their aid. Your needs for wellness are just as valid.
  • Few understand that this degree of nutritional awareness is totally achievable, so they view it as ridiculous or obnoxious.

Fasting done the way I am suggesting feels so good that I can’t even imagine eating breakfast—it would destroy the rest of my day.”

Recommended Recipes

Flower WaterInstant Pot Kids SpaghettiAfrican RedSkinny Mocha Frappe
Dry Steamed Kale50/50 BBQ Ranch Layer SaladBlue ChaiSugar-Free Citrus Slushie

Recommended Classes

#218 The Hideous Truth of Opioid Addiction (My Why)#308 Anti-Cancer Diet
#219 Day Fasting on a Plant-Based Diet (Benefits of PD Fasting)#200 Stop the Snacks Challenge
#220 Day Fast & Feast Guide (What I Eat & Drink When I Fast)#143 Mastering Mindful Eating
#221 Day Fast & Feast (Shorten Your Window For More Benefits)#237 What I Eat In a Day (Fasting Meal Plan)
#233 Biology of Burning Body Fat (Keto vs PD Day Fasting)#264 Two Years Day Fasting (It’s Totally Sustainable)


Class Description:

A fasting application review covering psychological and physical cravings, hunger hormones, transitional fasting, cellular clean-up, and fueling your microbiota in one meal a day (OMAD). Day fasting can be an easy, enjoyable, effective and sustainable lifestyle.

Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/omad-diet-and-master-fasting-class-313/

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