What Your Body Needs
Fats, Protein, & Fiber
What our body needs is simple really, we humans have made it complex. Pretty much everything in the human body uses these elements for cellular support and repair. The essential amino acids and essential fatty acids and fiber can only come from food. I’ve broken this protocol down to these three elements because what I learned from my own healing journey is that, if we eat these three things in the correct amounts, we are essentially giving our body the tools it needs to maintain our health.
Essential Fatty Acids
What are they and why are they good for us
These fats are called essential because the body cannot produce them on its own, they must come from our diet. These healthy fats play a vital role in our health at a cellular level. There are many types of fatty acids, and our bodies need them all as they provide energy, make up cell membranes, produce hormones and help absorb certain vitamins and minerals. Our bodies are capable of making most of the fats we need, but it is unable to synthesize Omega 3 (alpha-linolenic Acid) and Omega 6 (Linoleic Acid). Alpha-linolenic Acid is converted into an active form of Omega-3 fatty acids, Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA). Consuming these fatty acids helps to nourish our immune system, maintain healthy cell signaling, supports the health of our brain, our moods and helps decrease inflammation. They have also been known to enhance mental and physical performance, promote mental health and help with body fat composition. Omega-3 has been shown to benefit heart health preventing heart disease by reducing triglycerides, blood pressure, and buildup of plaque in arteries. Omega-6 has also been shown to have a healthy effect on heart health by lowering LDL (bad) cholesterol. Fats has gotten a bad rap till recently as people wake up and realize that healthy fats don’t make us fat but support every function in our body. Healthy natural occurring fats like monounsaturated (MUFA), polyunsaturated (PUFA) and yes, even some natural saturated fatty acids all work together to protect and support a healthy heart, hormonal balance and overall homeostasis. (Bauman 2020)
Benefits of EFA’s
Hormone production
Skin Health
Heart Health
Cardiovascular health
Brain function and development/mood regulation
Supports neurological functions
Cell membrane maintenance and repair
Proteins
What are they and why are they good for us?
Animal protein has taken a beating recently, due to environmental impact, and studies linking it to cancer. But, to be honest, local, grass-fed and wild are the exception and often not used in the studies. Beyond that, for most, cleaving enough nutrients from plants alone can be nearly impossible. Not everyone has the enzyme profile to actually get enough nutrients and can slowly slide into fatigue and illness. I was one of those people, my head wanted no meat but my body was louder. It’s super important to be a conscientious consumer and not overeat protein. The bottom line? Most of us will need some protein in our lives to achieve radiant health.
The technical:
Every cell in our body uses protein, yep really. Your amazing body uses protein for quick cellular repairs, immune functions, enzyme creation -think digestive, supports healthy hormones, muscle and the skeletal-think building block of bones, muscles, cartilage, skin, and blood. Protein also facilitates important biochemical reactions/ conversations within and outside cells, boosts metabolism. We need 9 Essential amino acids. When something is essential, it means you HAVE to get it from the diet because your body CAN’T make it and if you are not well, most likely you will need all of them on a daily basis and multiple times for not just good health, but great health. Digging yourself out of a health hole calls for quick, bioavailable building and repair materials and protein is just the amino for the job. Don’t worry, if you are vegan doing this plan I’ll give you combos for complete proteins.
Fiber
How Does Fiber Affect Our Health? BENEFITS OF FIBER:
Normalizes bowel movements. Dietary fiber increases weight and size of your stool and has been known to soften it. If you have loose, watery stools, fiber can help to solidify it because it absorbs water and adds bulk to stool. Helps maintain bowel health. A high-fiber diet can lower the risk of developing hemorrhoids and small pouches in the colon (diverticular disease). A recent studies shows fiber as a preventative for colon cancer. Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed/chia and oats can help lower total blood cholesterol levels by lowering (LDL) low-density lipoprotein aka "bad," cholesterol levels. Studies show high-fiber foods have heart health effects by reducing blood pressure and inflammation. Helps control blood sugar levels. In people with diabetes, soluble fiber can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of type 2 diabetes!!! Aids in healthy weight. High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer.
Dose: Men/Woman: 30-40 grams daily.
Types of Fiber
Soluble fiber
Dissolves in water to form a gel-like material. Helps lower blood cholesterol, glucose levels and clear toxins from bile.
Insoluble fiber
Promotes the movement of material through the digestive tract and increases stool bulk. Can be beneficial to those who struggle with constipation or irregular stools.
Resistant Starch
A prebiotic. Fermented by the large intestinal microbiota, benefiting our health through the production of short-chain fatty acids, increased bacterial mass, and promotion of butyrate-producing bacteria. Functions as a mild laxative if over consumed.
Fibers
Cellulose, Hemicellulose, Pectin, Inulin, Gums
Fiber-Rich Foods
Soluble fiber
Found in psyllium husk, legumes, oats, peas, apples, citrus fruits, carrots, and barley.
Insoluble fiber
Found in whole grains, nuts, legumes and most vegetables, such as cauliflower, green beans and potatoes. Plant based foods like oatmeal, legumes, and chia contain both soluble and insoluble fiber
Resistant Starch
Found in oats, brown rice, legumes, green bananas, pistachios, cassava flour, yam, parsnip, potatoes, taro, tapioca.
How Your Body Detoxes
The Detox Pathways
The main exit points for detoxification in our amazing body are the liver (via bile-think fat-soluble toxins and excess hormones ) and our kidneys (think water-soluble toxins).
Sweat & Lymph
Sweating has been shown to improve liver enzymes. Yay sweat! Sweating is a great way to release toxins, center the mind via physical activity or infrared sauna, but more importantly, by sweating it means you are helping circulate the blood in your body, keeping the heart healthy, supporting the liver and moving the all-important Lymph system.
Urine & Kidneys
The kidneys are pretty amazing. They help filter our blood and secrete hormones. They express water-soluble chemicals, maintain minerals (think electrolyte) and the PH balance in our body. They also help control excessive blood glucose and excrete waste from muscle metabolism imbalances and protein breakdown. Contemplate what you are asking of them and remember, unlike the liver, they don’t regenerate.
Feces & The Mighty Liver
As related to the bean protocol: Our mighty liver is either abused and used without much thought or it is over considered and stimulated with cleanses and herbs as if it doesn’t know how to do its job. Once upon a time, its main job was to simply filter our blood and deal with the metabolic waste of normal human life. Long gone are those days!
Our mighty liver makes a substance called bile (made from fatty acids and absorbed in the terminal part of the ileum) This incredible bile does double duty, it helps the liver carry out waste and helps us digest our foods by breaking down them yummy fats. This is done in the small intestine. Toxins in our bloodstream that are fat-soluble will be cleared by the liver and tucked into the bile to poop out. But, get this, our groovy body is the OG recycler, bile gets recycled if not bound to soluble fiber. So, yeah, that bile can get pretty rank. Bile and all the by-products then enter the intestine and ultimately leave the body in bowel movements, but usually not unless soluble fiber is present, most bile, like 99%, gets recycled. Crazy, right?
Masticate, masticate, masticate.
Chewing slowly and well is essential for digestive health.Your mouth has salivary glands and these salivary glands make saliva, an important digestive juice. This digestive juice has enzymes that begin to break down the starches in your food. Chew well, and in a calm relaxed state if possible. This is key for those with gut issues.
Interested in reading more about digestion?
Foods That Support Detox, Health, & Longevity
Toxic Foods (Not Protocol Friendly):
Caffeine, sugar, processed foods, factory farmed meats, sugar substitutes, dairy, booze, conventional veggies, perfumes, and scented products. (Yep, natural ones too.) Anything that can cause a histamine, hormonal, adrenaline release, or possible toxic exposure is eliminated.
Detoxifying Foods (Protocol Friendly):
Legumes, Leafy greens, Sulfur rich foods like broccoli, Brussel sprouts, onions, garlic, cabbage, turmeric, ginger, spring water.
Journal Exercise:
What are the 3 essential things that your body needs?
Name 3 ways your body detox (eliminate toxins)?
What are the benefits of fiber?
What are the three types of fiber?
Which foods support detox, health, & longevity?