0% Complete
0/0 Steps
  1. Class #317 | Walipini Field Trip, Watermellon Harvesting, and Seed Saving
  2. Class #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation
  3. Class #315 | 12 - Steps To Improve Your Metabolism
  4. Class #314 | Veg-it-Up with Zucchini and The 50/50 Bowl Balance
  5. Class #313 | Master Fasting - A Transitional Approach For Maximum Benefits
  6. Class #312 - Calling All Health Geeks & Health Enthusiasts
  7. Class #311 - Time-Sensitive Immune Boosting Benefits of Summer
  8. Class #310 - Using Bread Makers and Milling Whole Grains
  9. Class #309 - Get Excited and Get It Done
  10. Class #308 - Anti-Cancer Diet
  11. Class #307 - Cancer Diagnosis on a Protective Diet
  12. Class #306 - A Deep Pantry Saves Us Money & Time While Improving Food Quality
  13. Class #305 - Protective Sprouts
  14. Class #304 - Personal Weight Loss Consultation
  15. Class #303 - ProtectiveDiet.com Tutorial
  16. Class #302 - Lifeline Recipe Good & Bad Actions Produce Results
  17. Class #301 – Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze
  18. Class #300 | Okara Pie Crust Demonstration with a Happy Thanksgiving Pep Talk
  19. Class #299 | Making Organic Soymilk & Yogurt
  20. Class #298 | Stress Elimination Challenge
  21. Class #297 - Fall Harvest and Winter Food Storage
  22. Class #296 | Incorporating Dried Herbs for Flavor & Protection Incorporating Dried Herbs for Flavor and Protection and Tips to Resolve Binge Eating Cycles
  23. Class #295 | 48-Hour Fast: Day Two
  24. Class #294 | 48-Hour Fast: Day One Support
  25. Class #293 | 48-Hour Fast: Plan & Prep Guide
  26. Class #292 | Travel - Manifest - Peach Buckle
  27. Class #291 | July Garden Tour : Learn as we GROW with community support
  28. Class #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast
  29. Class #289 | You Are Not a Victim of Osteoporosis - It's Reversible & Preventable
  30. Class #288 – Socializing & PD Living – a “This Is How We Do It” live broadcast
  31. Class #287 | Achieving A Pro Mindset
  32. Class #286 - Our New Workplace for Wellness
  33. Class #285 Protective Kimchi 101
  34. Class #284 – House Hunting Travel Meals & a Personal Jump Start with Bill
  35. Class #283 - Melt & Bake Cheeze Pro Tips
  36. Class #282 | Become Vanilla Rich with Bean Saving Bonus Batches
  37. Class #281 | Making Perfect Yogurt and Including Soy On An Anti-Angiogenic Diet to Prevent Cancer
  38. Class #280 | Corn Crisps, PD Success, & The 50/50 Plate Practice
  39. Class #279 | Nutty Butter & The Noodle Bowl
  40. Class #278 | Winter 2020 - Fresh Produce Restock and Enjoying Indian Food
  41. Class #277 Holiday Special – Gingerbread Cookies & Sugar-Free Royal Icing
  42. Class #276 Mastering PD Cooking Techniques featuring Plant-Based Stroganoff
  43. Class #275 Thanksgiving Preparation Tips & Eliminating Social Media Conflict
  44. Class #274 - Road Trip Travel
  45. Class #273 - Mexican Sweet Corn Cakes, Red Lentil Chili & Apple Pie Filling
  46. Class #272 - Allergies and the Microbiome
  47. Class #271 - You Can’t Outrun an Unhealthy Diet
  48. Class #270 - Protective Diet Pro Tips
  49. Class #269 - Getting Comfortable Enjoying Delicious Food
  50. Free Class #268 – Mind Games: Self Awareness & Celebrating Success
  51. Class #267 – Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos
  52. Class #266 - Homemade Tortillas & Pro Tips for Perfect Chips
  53. Class #265 - What's Your Food Mood
  54. Class #264 – Two Years Day Fasting on a Protective Diet
  55. Class #263 – Bag of Questions
  56. Class #262 - Rebuilding Our Immune System is our Social Responsibility
  57. Class #261 - Eliminate Produce Waste & Shopping Trips
  58. Free Class #260 - Day One On a Protective Diet
  59. Class #259 - Oil-Free Garlic Naan in my Workplace for Wellness
  60. Class #258 - Pandemic Pantry
  61. Class #257 – How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
  62. Class #256 – Cornflakes & Cholesterol
  63. Class #255 – Baking Bread & Following Through on a Protective Diet
  64. Class #254 - Taquitos & Living In the Moment to Reduce Stress
  65. Class #253 – Benefits of Nutritional Yeast and Making Cheez-It Crackers
  66. Class #252 - Making MoJos - New Year New You
  67. PD-Ed Class #251 - Nice Cream Sandwiches & Building a Strong Immune System
  68. Class #250 – Instant Vanilla Extract
  69. Class #249 – Paralyzed By Stress
  70. Class #248 – Self Awareness Training – Not Hungry, but I’m Eating
  71. Class #247 – Intro to Indian
  72. Class #246 – The Instant Pot Advantage: Pro Tips, Tricks & Accessories
  73. Class #245 – Promoting Autophagy While We Eat, Sleep And Play
  74. Class #244 – Back To The Basics 2019
  75. Class #243 – Health Benefits of Spicy Food
  76. Class #242 – Tips From The Pros Weekend
  77. Class #241 – Increase Protective Lycopene with Fermented Salsa
  78. Class #240 – All Natural Beauty
  79. Class #239 – Tweak Your Physique
  80. Class #238 – Protective Beverages
  81. Class #237 – What I Eat In A Day Spring 2019
  82. Class #236 – Weeknight Setup SUS
  83. Class #235 – The Benefits of Sulforaphane & Co-Cooking Egg Rolls
  84. Class #234 – Know Your Fast Five
  85. Class #233 – Biology of Burning Body Fat
  86. Class #232 – Fermentation Techniques & Tools Part 3 – Probiotic Pickles
  87. Class #231 – Enjoying Fermented Food featuring The Pro Bowl
  88. Class #230 – Fermentation Techniques & Tools Part 2 – Dry Brining & Blending Fermented Hot Sauce
  89. Class #229 – Fermentation Techniques & Tools Part 1 – Water Brining
  90. Class #228 - Benefits of Fermented Food
  91. Class #227 - Navigating ProtectiveDiet.com
  92. Class #226 - New Year/New You
  93. Class #225 - Dementia Defense
  94. Class #224 – Sweet Action Rituals & Routines for a Better Life Experience
  95. Class #223 – Call To Action
  96. Class #222 – Pep Talk with Mexican Pizza Shortcut Techniques
  97. Class #221 – Day Fast and Feast
  98. Class #220 – Day Fast & Feast Guide
  99. Class #219 - Day Fasting on a Plant Based Diet
  100. Class #218 - The Hideous Truth of Opioid Addiction
  101. Class #217 - Baby Jack Ribs BBQ or Baked
  102. Class #216 – I Lost My Way
  103. Class #215 – Glamping On A Protective Diet
  104. Class #214 – In Flight Travel Meal Made Easy
  105. Class #213 – Healthiest Summer Kick-off Challenge
  106. Class #212 - Fat Reception Review & Cheezecake Workplace For Wellness Demonstration
  107. Class #211 - Weighing the Risks of Cancer Screening
  108. Class #210 - Easy Bake Loaf Bread
  109. Class #209 - Soup for One
  110. Class #208 - Workplace for Wellness - Pressure Cooked Frittata
  111. Class # 207 - The Need To Feed
  112. Class #206 - Tea Ritual & Spices for Protection
  113. Class #205 - Celebrating Spring With Carrot Cake Frosting Techniques - Workplace For Wellness Demonstration
  114. Class # 204 - Body Management & Understanding Cancer
  115. Size 22 to a Size 2
  116. Class #203 - Workplace For Wellness - Glazed Cinnamon Rolls
  117. Class #202 - PD Progress Challenge & Favorite Fries Cooking Technique
  118. Class #201 - Kitchen Peptalk
  119. Class #200 - Stop The Snacks Challenge
  120. Class #199 - Organic Co-Op Shopping Tour
  121. Class #198 - Grocery Store Restock
  122. Class #197 - Costco Run
  123. Class #196 - International Market Tour
  124. Class #195 - Navigating Holiday Dinners
  125. Class #194 - Co-Cooking Cherry Cheeze Danish
  126. Class #193 - Co-Cooking A Taste of Thanksgiving
  127. Class #192 - Co-Cooking Sauerkraut
  128. Class #191 - Healthy Halloween Treats & Co-Cooking
  129. Class #190 - Cancer & Angiogenesis Inhibitors
  130. Class #189 - Co-Cooking Egg-less Omelet
  131. Class #188 - Co-Cooking Apple Fritter Cake
  132. Class #187 - The PD Groove
  133. Class #186 - Co-cooking Flatbread Pizza
  134. Class #185 - Picnic with Julie Marie
  135. Class #184 - Dinner Party with Julie Marie
  136. Class #183 - Batch Cooking Can Stall Weight Loss
  137. Class #182 - A Summer Day Eating PD
  138. Class #181 - Keep It Out & Keep It Off
  139. Class #180 - Co-cooking Italian "Sausage" and Sweet Peppers
  140. Class #179 - Weekend of Wellness
  141. Class #178 - All Natural Cleaning
  142. Class #177 - Annual Halftime Checkin
  143. Class #176 - PD Picnic Packing
  144. Class #175 - Mastering Oil-free Grilled Pizza
  145. Class #174 - Downsizing Daily Salads
  146. Class #173 - Fat-Free Salad Dressing 101
  147. Class #172 - Falafel Party & Protective Spices
  148. Class #171 - The Burden Of Thin
  149. Class #170 - Slimming Down With Biscuits & Gravy
  150. Class #169 - Cutting Ripe Jackfruit & Cultural Adventure At International Markets
  151. Class #168 - Making Quick-Mix Pizza
  152. Class #167 - Opiods Causing More Pain Than Surgery
  153. Class #166 - A Winter Day Eating PD
  154. Class #165 - Rolling Sushi & Gimbop
  155. Class #164 - Eliminate, Heal and Achieve Optimal Health
  156. Class #163 - Handicapping The Binge
  157. Class #162 - Emergency Hospital Prep
  158. Class #161 - Tips For Limiting Stress In Challenging Times
  159. Class #160 - Feeling Anxious About Greens
  160. Class #159 - Sweet Action Saturday
  161. Class #158 - Be The Boss Of Your Body
  162. Class #157 - Preparing To Be Away
  163. Class #156 - Calendar of Achievements
  164. Class #155 - Cancer Prevention & Regression on a Protective Diet
  165. Class #154 – Daily Application
  166. Class #153 - Essential Oil Basics: Topical Applications, Oral Dosing & Diffusing
  167. Class 152 - Packing Travel Meals, Taking PD to the Party, Healthy Makeup & Hair Loss
  168. Class #151 - Hosting House Guests Protective Diet Style
  169. Class #150 - Complimentary Video Coaching Hour
  170. Class 149 - Video Coaching Hour
  171. Class #148 - Sulforaphane Protection: Sprouting, Chopping & Maximizing Protection On A Protective Diet
  172. Class #147 - Pressure Cooker Stir Fry
  173. Class #146 - Video Coaching Hour
  174. Class #145 - Cutting Food Costs & Improving Food Quality
  175. Class #144 - Mastering Mindful Eating Part 2: Following Through
  176. Class #143 - Mastering Mindful Eating Part 1: 21 Meal Challenge
  177. Class #142 - Video Coaching Hour
  178. Waking Up In America radio interview
  179. Class #141 - Maintaining A Healthy Weight & Vitality
  180. Class #140 - Video Coaching Hour
  181. Class #139 - Satisfying Salads - Building a Salad with Flavor, Texture and Nutrition
  182. Class #138 – Oil-Free Grilling Techniques Part 3 - Potatoes and Beets
  183. Class #137 – Oil-Free Grilling Techniques Part 2 Pizza 101 Grilled & Baked
  184. Class #136 - Oil-Free Grilling Techniques Part 1
  185. Class #135 - Packing a PD Picnic or Water Park Tailgate
  186. Class #134 - Tea Party Sipping on Liquid Antioxidants
  187. Class #133 - Spices and Aromatic Herbs
  188. Class #132 - Making Cutlets
  189. Class 131 - Video Coaching Hour #1
  190. Class #130 - Yogurt & Notzzarella Cheeze
  191. Class #129 - Daily Actions to Eliminate Stress
  192. Class #128 - Vitamins, Sunscreen and How They Work
  193. Class #127 – Kitchen Tools – Efficiency & Fun
  194. Class #126 - Cancer: The Protective Diet Advantage
  195. Class #125 - Kitchen Tools - Beginner Essentials
  196. Class #124 - Pick a Positive Proactive Partner
  197. Class #123 - Set It & Forget It Meals
  198. Class #122 - Freedom To Succeed
  199. Class #121 - Enjoying Cruciferous Vegetables
  200. Class #120 - Seven Steps to Overcoming Self Doubt
  201. Class #119 - Chili Cook-Off on Game-Day
  202. Class #118 - SUS - Set-Up For Success
  203. Class #117 - Fresh Restock
  204. Class #116 - Becoming A Plant-Based Chef/No Experience Necessary
  205. Class #115 - Rice Dishes From Around the World
  206. Class #114 - Kicking off the New Year
  207. Class #113 - Authentic Salsa
  208. Class #112 - Daily Spa Rituals
  209. Class #111 - Coffee and Diet Soda
  210. Class #110 - PD Holiday Mock-Tail Party
  211. Class #109 - Protection For Our Planet
  212. Class #108 - Whole Food Detox and Taste-bud Reprogram
  213. Class #107 - ProtectiveDiet.com User Guide
  214. Class #106 - Holiday Stress
  215. Class #105 - Commitment Class Kick Off
  216. Class #104 - KP Duty
  217. Class #103 - Learn Tips From A Minimalist
  218. Class #102 - Planning For Success
  219. Class #101 - Soup Month
  220. Class #100 - Eating A Diet In Perfect Balance
  221. Class #099 - Visualize Optimal Health
  222. Class #098 - Set Up Sunday
  223. Class #097 - 21 Meals to PD Mastery
  224. Class #096 - Kitchen Set-Up for Efficiency
  225. Class #095 - Back to school lunch packing Protective Diet Style
  226. Class #094 - Getting Back On Track
  227. Class #093 - Micro Goals
  228. Class #092 - Food Anxiety
  229. Class #091 - Transitioning to a Plant-Based Household
  230. Class #090 - Pizza Party
  231. Class #089 - Goal Setting
  232. Class #088 - Summer Holidays Protective Diet Style
  233. Class #087 - Pantry Par Stocking System
  234. Class #086 - Sugar In Health Food Camouflage
  235. Class #085 - Simplicity & Meal Satisfaction
  236. Class #084 - Steps for Replacing Self Judgement with Appreciation and Love
  237. Class #083 - Sip on this
  238. Class #082 - Mastering Label Reading & Understanding Food Additives
  239. Class #081 - Your Body's Sweet Spot
  240. Class #080 - Shift from Deprivation to Privilege
  241. Class #079 - Dining Out Protective Diet Style
  242. Class #078 - Checkup Follow up visit
  243. Class #077 - Spectacular Salads - PD salad prep 101
  244. Class #076 - The Three Phases Of Recovery & Following Through
  245. Class #075 - Spring Cleaning
  246. Class #074 - Oven Tips and Tricks
  247. Class #073 - Super Tasters and Taste Bud Evolution
  248. Class #072 - The PD-Practice Check-Up
  249. Class #071 - The power of the imagination
  250. Class #070 - Eliminating Doubt
  251. Class #069 - Entertaining with a Protective Diet Style Dinner Party
  252. Class #068 - Beans, Beans, Beans
  253. Class #067 - The Practice Of Gratitude
  254. Class #066 - Checking Into Your Healthy Life
  255. Class #065 - Kitchen Spa
  256. Class #064 - Secure Your Own Mask First
  257. Class #063 - Stove Top Tips & Tricks
  258. Class #062 - New Year! New Resolution
  259. Class #061 - Enjoying Your Journey to Goal
  260. Class #060 - Simple Meal Planning
  261. Class #059 - Encouraging and Coaching
  262. Class #058 - Improving Knife Skills
  263. Class #057 - Optimal Outlook
  264. Class #056 - Protective Diet & The Holidays
  265. Class #055 - Traveling Protective Diet Style
  266. Class #054 - Excuses Are Just Excuses
  267. Class #053 - Garlic Party
  268. Class #052 - Microwave...Yea or Nay
  269. Class #051 - We're Talking Tofu
  270. Class #050 - Let’s Talk & Cook Potatoes
  271. Class #048 - Greens and their importance in a Protective Diet
  272. Class #047 - Chopping, dicing, slicing and shredding
  273. Class #046 - Type I & Type II Diabetes
  274. Class #045 - Weight loss average on a Protective Diet
  275. Class #044 - Fundamentals
  276. Class #043 - Are some grains better than others?
  277. Class #042 - Protection For Human Health, The Animals & Planet Earth
  278. Class #041 - Veggie Gardens, Growing Potted Herbs or Sprouting
  279. Class #040 - Recipes for Success
  280. Class #039 - Lunch Packing
  281. Class #038 - Cooking with Kids
  282. Class #037 - Sleeping Like A Rock
  283. Class #036 - Nuts
  284. Class #035 - Search Box Dinners & Meals Without Planning
  285. Class #034 – Stocking Your Kitchen For Efficiency and Savings Part 3 – Refrigerator and Freezer Staples
  286. Class #033 - Stocking Your Kitchen For Efficiency and Savings Part 2 - Spices, Vinegars, Extracts and More
  287. Class #032 - Stocking Your Kitchen For Efficiency and Savings Part 1 – Pantry Staples
  288. Class #031 - Indigestion and Digestive Issues
  289. Class #030 - Workouts and Weight Loss
  290. Class #029 - Why am I sick?
  291. Class #028 - Inner Child Frame of Mind
  292. Class #027 - Being Challenged By Diet Trends
  293. Class #026 - Outdated recommendations in the Health Care System
  294. Class #024 - Food Obsessions
  295. Bonus - Grocery Store Tour of Costco
  296. Class #025 - Accepting and Loving The New Healthy You
  297. Class #023 - Remembering the Reasons You Began this Journey to Optimal Health
  298. Class #022 - All On or All Off, Starving or Bingeing, Perfection or Disaster
  299. Class #021 - Emotional Eating
  300. Class #020 - Food Additives & Code Names
  301. Class #019 - Kitchen Tools
  302. Class #018 - Raw vs. Cooked
  303. Class #017 - How to travel on a Protective Diet
  304. Class #016 - Inflammatory Disease - Acidic & Alkaline Foods
  305. Class #015 - GMOs & Non-Organics
  306. Class #014 - Acknowledging Your Achievements
  307. Class #013 - Pressure Cooking, Slow Cooking, Batch Cooking & Freezing
  308. Class #012 - How To Identify and Eliminate Emotional Eating
  309. Class #011 - Pantry Staples & Refridgerator Stocking
  310. Class #010 - Greens Discussion
  311. Class #009 - Alcoholic Beverages
  312. Class #008 - Understanding Cholesterol
  313. Class #007 - Understanding the Endothelium
  314. Class #006 - Taste bud reprogramming and eliminating food cravings
  315. Class #005 - Vitamin supplementation
  316. Class #004 - Lead By Example & Walk The Walk
  317. Class #003 - Protein sources & ideal amounts
  318. Class #002 - Identify true hunger, food cravings and emotional eating
  319. Class #001 - Starting a Protective Diet
  • Storing Herbs

  • Recent Posts

Class 3 of 319
In Progress

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



    • Premium video access is available with our group coaching program Protective Diet Education. Click here for membership details to start eating your way to optimal health
      Enroll Now

      Premium Membership Benefits Include:

      • 30 Day Detox & Taste Bud Re-Program
      • 50/50 Balanced Plate Practice
      • 21 Meals to Mastery Challenge
      • Maintaining goals with your Master Practice
      • Access to 319 archived classes
      • One live interactive coaching webcast per week
      • Two weekly live interactive group coaching chats to answer all your questions
      • Access to 704 original recipes to keep you excited and on plan
      • At least one new innovative recipe is added per week
      • 24 hour community support group
      • Affiliate opportunity
      • Access to Your Favorite Recipes
      Enroll Now
    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