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

Julie Marie September 7, 2021

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


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    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.

    URL: https://protectivediet.com/lessons/class-293-48-hour-fast-plan-prep-guide