REBALANCE: EAT

Protein cycling and Good Fats

So, what can you eat to naturally kick on autophagy?

The answer is simple: eat less protein.

Protein cycling is the practice of alternating between periods of low protein consumption and normal to high protein consumption. Protein cycling has the same benefits as fasting. When you cycle between high and low days of protein consumption you activate autophagy. This means your body will not store the foods you eat as fat, but instead work to build muscle and fat. I know this sounds counterintuitive to all other weight loss programs that want you loading up on protein. Yes, eating more protein is a great weight loss tool. But eating less protein at certain times is amazing for looking younger, healthier, and getting that inside out glow. When autophagy is turned on by intermittent fasting plus protein restriction, it creates a true shortage in your body that can be corrected only by your cellular cleaning crew doing its job.

Throughout time, our bodies have been used to going long periods without protein. And luckily, our bodies are conditioned to kick on other functions in absence of protein. But in this day in age, most people are eating closer to 70 grams of protein every day! Give your body a chance to work on something other than breaking down protein. Intuitively, eating less animal protein is not only good for your body, but also good for the planet.

However, eating low protein at all times is NOT the way to go. Being in a constant state of low protein will actually contribute to aging in the form of muscle wasting. So, you need to have both high and low days - that’s the cycling part. It’s what kicks autophagy on and off (like the ocean - back and forth).

Low Protein Day: no more than 25 grams

High Protein Day: 45 - 55 grams

No need to stress about this. On Monday, Wednesday, Friday, eat low protein by foregoing your normal choice of animal/plant protein at meals. On Tuesday, Thursday, Saturday, Sunday - eat the way you normally would by bumping up your protein intake.

Another food to focus on is healthy fats that are good for you. Your mombody loves healthy fat for looking healthy and helping your mombrain stay sharp.

So here’s the deal when it comes to eating fat: your mombody loves when you eat more omega 3 fats like fish (wild salmon, sardines, anchovies, oysters), seeds, walnuts, chia seeds, hemp seeds, beans, eggs, brussels sprouts, and spinach.  Try to steer clear of omega 6’s that are found in vegetable oils (canola, corn, sunflower, soybean), salad dressings, pizza, sausages, potato chips. 

Please see the handout for good fats vs. bad fats.  The best info on fats I have found is from Dr. Catherine Stranahan.  One interesting thing she said in an interview was that yes, sugar is bad for us, but these bad fats are even worse.  We need to be aware of these fats in our homes.  

Here is a list of Dr. Cate’s Good Fats vs. Bad Fats

https://drcate.com/list-of-good-fats-and-oils-versus-bad/

In summary, get rid of the 3 C’s (Canola, Corn, Cottonseed) and 3 S’s (Sunflower, Soy, Safflower) right now. Seriously, go walk to your pantry and throw them in the garbage.

I like to use avocado oil for most high smoke point things.  Butter and olive oil together in a pan is a great combo for everything else.

GOOD FATS