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

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Class #315 | 12 – Steps To Improve Your Metabolism

Jerry Christensen August 16, 2022

Protective Diet Class #315

Steps to Improve Your Metabolism

This class presents twelve life-enhancing actions to increase your metabolic rate for a lean fit body. Eliminate metabolic disorders and lose those “survival pounds” by supporting your mind-microbe connection and promoting harmony and homeostasis in the body.

Announcements

Vocabulary

Chronic StressInflammationHomeostasisMetabolismMetabolic Syndrome

Actions for a Lean Fit Body

  • Manage Stress
  • Stress management is not a one-time thing. Stress creeps back in. It requires adaptation and diligent management.
  • Stress can take the form of excitement—learning new things, moving to a new home, starting a new job, or learning to manage your work/personal life. Exciting changes require us to adopt new techniques to manage new stresses.
  • Stress causes inflammation in the body, just like eating a cheeseburger would, but without the cholesterol and fat. An inflamed body promotes disease and initiates a flight or fight response. All systems are on high alert adjusting, correcting, and producing hormones (like cortisol) that signal the body to conserve resources and slow down the metabolism.
  • Homeostasis—no matter what it encounters, the body will adjust to maintain stability. It will correct and correct to create conditions that are optimal for survival, until it can’t anymore, giving way to disease and death. In a state of chronic stress the body will conserve resources by slowing down the metabolism and holding onto body fat just in case it is needed.
  • Reverse Metabolic Syndrome—a cluster of harmful food borne conditions currently being studied in relation to a person’s microbiome composition. The key players in metabolic syndrome are high blood pressure, diabetes, and obesity—all inflammatory diseases. They are food borne because they are the result of eating processed foods and animal products. A person who has multiple conditions at once is diagnosed with
  •  “Metabolic Syndrome” although it has nothing to do with how you digest food. It has everything to do with the body’s inability to cope with the foods you are choosing. This condition is easily reversible with a Protective Diet.
  • Beware of these 12 Causes of Metabolic Slow Down
Chronic StressSleep DepravationSedentary Indoor LifestyleShallow Breathing
If your mind or body is constantly stressed, resident microbes will live in “survival mode” to conserve resources.Leads to hormone disruption, cravings, belly fat, and reduced overall fat loss.Lymph is sluggish leading to toxin build-up, constipation, insulin resistance, low energy, and lethargy.Cells that lack oxygen absorb nutrients poorly. Fast, shallow breathing causes anxiety, tight muscles, etc.
DehydrationToxin ExposureOverconsumptionRushed Eating
Metabolism occurs at the cellular level. Dehydrated cells cannot create and burn energy efficiently.Environmental toxins, cleaning products, personal care products, fragrances, plastics, pesticides, etc.Overeating on a regular basis is very taxing on the body and requires constant digestion.Shoveling in food while working, watching stressful programming while eating, or not chewing food thoroughly.
Chronic DetoxFeeling AloneFeeling RushedWorry
The body is constantly filtering off-plan foods, chemical food additives, alcohol or medication.Living in isolation is not ideal. We are social creatures and sharing space with others boosts our resident microbes.Lacking time or rushing around to be productive can send a message of “panic” to the body.Stewing about your body fat, the state of the world, finances, etc. without taking action to move forward.
  • Rev up Your Metabolism with These 12 Remedies
1Start the Day With Peace “Peace be with you.” Start your day with this focus no matter what is on your plate. Realize that everything is going to be okay. “I am a productive person. I’m going to get everything addressed.” Get up an hour earlier so you have time to do what’s important to you.
2Set Your Intention and Expect Results “I want to be my best self today. What would my best self do?” Begin every day like this. Be in the present and don’t worry about the next ten things on your list. Set your intention to follow through with these suggestions. Focus, visualize, and move forward.
3Create Routine Proper Sleep Habits Set a consistent bedtime. Get into a bedtime routine. Create a sleeping sanctuary in your bedroom.  
4Do Daily Breath Work Oxygenate your blood. Breathing deeply calms you. It’s like going for a jog or a walk while lying down. Julie Marie recommends the Wim Hof Method.
5Exercise Outside Pick up Nature’s microbes. Touch a leaf. Touch a dog. Get an exercise partner that is as excited as you about the final goal. Lift weights to tighten up and increase your metabolic rate. Lift to the point of fatigue. Increase weights to see progress. Walk up an incline.
6Hydrate With Protective Beverages Staying hydrated will increase your blood flow and help you feel energetic and refreshed. A cold protective beverage in the Summertime reduces the physical stress of being hot. A warm beverage in the winter reduces the physical stress of being cold.
7Eat a Protective Diet Fulltime A low fat, sugar-free, additive-free diet full of protection is so important. A Protective Diet takes the stress out of healthy eating. Keep yogurt made and ready at all times. Have ingredients on hand for your fast five meals. This will reduce stress and help your metabolism.
8Chew Properly & Eat Slowly Plate up your meal as beautiful as possible and sit down before eating. Pause for gratitude over the protection in your meal. You don’t get energy from eating. Eating produces insulin which slows you down. So skip the meal if you have to eat it in a state of stress.
9Focus on Food Satisfaction Make your food exciting. Plate it beautifully. This will help you feel satisfied at the end of your meal. No dopamine response or hit of excitement will cause you to continually eat and graze looking for excitement in your food. Change your salad dressing.
10Increase Plant Fiber Diversity Each food populates a different microbe. The more variety you eat, the more diverse your microbiome leading to better metabolism, anti-inflammatory effects, and better nutrient absorption. Buy a new ingredient. Try a different lettuce. Add a new spice.
11Engage with Supportive Family & Friends You always have my support with anything you are working on for betterment. I want to encourage you in it. Anything that is helping you feel better, be better, be fitter & stronger, and promoting your health and longevity, I want to hear about it.
12Track Your Progress Celebrate progress as it unfolds. The mind-body connection is so strong. Gut microbes send messages up the Vegus Nerve to the brain. They guide our actions, but we manage the composition of our microbial population. Good choices = Good microbes = Good feelings.

Encouragement

  • Don’t ever forget I am here to support you. Let me know how you are doing and which of these actions you feel will help you. Keep in touch with me. Stay close. I’m your biggest cheerleader! And you have this community. We regroup twice a week.
  • Expect results. Stay focused on the mind-body connection. What we think we bring about.

The hardest part of healthy living is managing stress. I must take daily action to protect my wellbeing by reducing stress to feel comfortable, secure, safe, joyful, successful, and in charge of my daily experience.”

Recommended Classes

#037 Sleeping Like a Rock#161 Tips for Eliminating Stress in Challenging Times#129 Daily Actions to Eliminate Stress#298 Stress Elimination Challenge
#239 Tweak Your Physique



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    Class Description:

    This class presents twelve life-enhancing actions to increase your metabolic rate for a lean fit body. Eliminate metabolic disorders and lose those “survival pounds” by supporting your mind-microbe connection and promoting harmony and homeostasis in the body.

    Class URL: https://protectivediet.com/lessons/twelve-actions-to-increase-your-metabolic-rate-actions-for-a-lean-fit-body-class-315