THE PAUSE BLOG
ORGANIC SUSTENANCE STRAND
MESO FRUIT
Recall there are four strands to The HOPE Protocol, a system designed to make us "Pause Awesome."
Hormone Optimization
Organic Sustenance
Purification Protocols
Enlightenment Coaching
In today's course, I will share the Meso-Menu of the Organic Sustenance Strand.
Recall I call this strand Organic Sustenance because the heart and soul of this strand is to eat real Godmade food and avoid human-made food.
"Let food be thy medicine and medicine be thy food."
Hippocrates,
"Let slenderness be thy medicine."
Doc Mac
Before moving forward, let me repeat the goal and purpose of the Organic Strand.
GOAL: To achieve our bottom/ideal/healthy/happy weight/waist.
PURPOSE: To look and feel great while we live a long, high-quality life.
Before I go into The Meso Fruit, I must remind you what the purpose of the Meso-Menu is.
. It is a long introduction, so if you believe you can recall the Insulin Glucagon SeeSaw, skip to the Meso Fruit at the bottom of this course.
THE INSULIN GLUCAGON SEESAW
Imagine we just ate a big bowl of pasta. The pasta will turn into about a thousand calories of glucose—our blood sugar spikes.
High blood sugar is toxic to our vital organs. The high blood sugar crème brûlées, carmelizes our brains, livers, hearts, kidneys, etc.
The anterior portion of the hypothalamus is alerted when we have elevated blood sugar, and it sends a signal to the pancreas to release insulin.
Insulin works like a key that opens the entrance doors to our cells to allow glucose to pass freely into the cells, clearing the toxically high blood sugar levels.
"Insulin moves glucose from your blood into cells all over your body. Glucose comes from food and your body's natural release of stored glucose. Think of insulin as the "key" that opens the "doors" of the cells in your body."
In today's modern world, we are fed a high carbohydrate menu of sugar, grains, and starches. These carbohydrates are broken down into glucose, a simple sugar.
When more glucose is needed to fuel the body, it clusters the remaining glucose molecules into large glycogen molecules.
Glycogen is a molecule with anywhere from 30,000 to 50,000 glucose molecules. These glycogen molecules travel to our livers and muscles, where they are stored for fuel.
The body can only store about 1000 to 2000 calories of glycogen. The remaining glucose is converted to fat, and this fat is stored throughout your body.
When we lack glucose for fuel, the body quickly breaks down the glycogen to be used as our first emergency fuel source.
"During Phase One of The HOPE Protocol, we will eat a menu that stimulates the body to consume the free-floating blood glucose, then the stored glycogen, and then our stored fat as fuel."
Think of our body as having three gas tanks. The first tank is filled with glucose, the second is filled with glycogen, and the third tank is filled with fat.
We have to use the glucose in Tank One and then the glycogen in Tank Two before we can tap into Tank Three, which is filled with fat.
We do this by eating foods that drop blood glucose to its lowest level, and the only way we can do that is to eat foods that don't turn into glucose. The four macronutrients that make up a Meso-Menu are:
Clean Animal Proteins
Godmade Fats
Foods High in Fiber
Clean Water
The Meso-Menu places the body into a Mac Fast.
THE MAC FAST
"Fasting - abstinence from food or drink or both for health, ritualistic, religious, or ethical purposes."
"The Mac Fast occurs when we consume a Meso-Menu that lowers blood sugar for prolonged periods of time."
Once blood glucose reaches its lowest safe point, the brain signals the pancreas to release glucagon. Glucagon travels to the liver and empties our second tank of glycogen.
In essence, insulin clears the blood sugar, and glucagon ensures blood sugar doesn't become dangerously low. Insulin and glucagon work in tandem to regulate blood sugar.
"After hepatic glycogen stores are depleted, the body uses adipose tissue and protein for energy. The liver has an active role in the metabolism of fats as it is the main oxidizer of triglycerides."
Only in extreme versions of fasting, where fat sources have been expended, does the body break down skeletal muscle (the protein is the above quote) for energy.
"While insulin helps store fat for later use, glucagon helps your body burn fat deposits."
Once we have burned the fat off the body, we will move into phase two of the Organic Strand to ensure we do not use muscle; in fact, during Phase Two, we will expand the Meso-Menu to include all foods that do not cause inflammatory responses, which are different in each of us. We will also build muscle because muscle is essential to maintain our ideal/bottom/happy/healthy weight and to shape the body.
Once we have lowered the blood sugar and enticed glucagon to be released to access the glycogen, we will use our stored fat as fuel. This is called ketosis.
KETOSIS
The body reacts to low levels of blood glucose by releasing glucagon, which will open the exit doors to our liver and muscle cells, allowing the emergency stores of glycogen to be released and used as fuel.
"…as the glycogen supply dwindles; when glycogen storage in the liver is depleted, stored adipose tissue triglycerides are released into the circulation as fatty acids and glycerol."
Once the body has used its blood sugar and then its glycogen, it will go into ketosis.
"Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose."
I have found that once we are in our Pauses, we no longer have sufficient supplies of fat-burning hormones, progesterone, and testosterone, so diets and exercise will not work well, if at all.
We will have to lower glucose for prolonged periods, suppressing insulin release and stimulating glucagon release. This is usually done with traditional fasting. Instead, we are going to eat a menu that simulates fasting.
.THE MESO MENU
The meso menu is a menu that suppresses blood sugar. I call it a meso menu because our Be is to Be a Mesomorph.
Mesomorph - a person that weighs their ideal weight and is muscular.
The meso-menu consists of:
Clean Animal Proteins
Godmade Fats
High Fiber Vegetables
Clean Water
Nearly all of you will find your bottom/healthy/happy/ideal weight if you eat foods that keep glucose low and cause the emptying of the three tanks.
THE MESO FRUIT.
I apologize for the long introduction. Repetition brings about knowledge.
I had to reintroduce you to how and why The Meso Menu works to eliminate excess fat.
With all that written above, I'd like you to experiment with our next food group, The Meso Fruit.
The key is to eat fruit that has low glycemic load values.
"Glycemic load (GL) is a number that estimates how much a food will raise a person's blood glucose level after eating it. One unit of glycemic load is roughly equivalent to the effect of eating one gram of glucose."
GL is closely related to the glycemic index (GI), which measures how quickly a food is converted into glucose. GI is expressed on a scale of 1 to 100, with 100 being the most rapid conversion.
I know that the difference between glycemic index and glycemic load is confusing. The main distinction is that the glycemic index doesn't take into account the amount of carbohydrate that is actually in the food. I know it's still confusing. Here is a demonstration that you might understand better.
Watermelon has a high glycemic index (80) but a low glycemic load (5) because a serving of watermelon has so little carbohydrate.
Now, you can see why I prefer to look at the glycemic load of fruit and any food.
Recall once we are in our Pauses, we have to lower blood sugar and promote the release of glucagon to lose our excess fat.
Here are my generally acceptable Glycemic Load Values for determining what foods will promote weight loss and what foods will not:
Low: a GL of 10 or less will most likely promote weight loss
Medium: a GL of 11 to 19 will most likely stall weight loss.
High: a GL of 20 or higher will most likely cause weight gain.
For example, a large ripe banana has a GL of 22.
So…when do you start adding low glycemic-load fruits to the meso-menu?
Once you are halfway to your goal weight, you may experiment with low glycemic load fruits.
Adding fruit is an experiment. We are testing to see if fruit will work for you.
If the Meso-Menu is working for you, there is no need to add fruit.
So, why do I suggest that you add fruit?
There are two reasons.
Fiber to help with regularity and gut health
God's Medicines to help your immune system
FRUIT FIBER
So, why is fruit fiber necessary?
Fiber from fruit helps with digestion, prevents constipation, and makes stools softer and easier to pass.
Fiber from fruit slows the rate at which glucose leaves the bloodstream and enters cells. This helps prevent insulin resistance, which can lead to diabetes.
Fiber from fruit feeds the good bacteria that live in your gut, which helps keep you healthy.
Fiber from fruit reduces bad cholesterol by forming a gel that prevents bad cholesterol from being absorbed into the bloodstream.
Fiber from fruit helps to pull low-density lipoprotein (LDL) out of the arteries and reduces the risk of heart disease.
Fiber from fruit is filling without fattening. High-fiber foods require more chewing, which satisfies the appetite and helps you eat less.
Fiber from fruit can improve absorption of water and electrolytes, regulate immune function, fight inflammation, and even help suppress tumor growth in the colon.
GOD'S MEDICINE
"A diet rich in...fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check."
It's more than the fiber, vitamins, and minerals that fruit possess that help us be so much healthier. Fruit contains polyphenols.
Polyphenols are micronutrients that are found naturally in plants. They are antioxidants that help fight free radicals, which are unstable molecules that can damage cells. A buildup of free radicals is called oxidative stress and can lead to health conditions like cancer.
"Most polyphenols work as antioxidants in the body, meaning they can combat environmental harm such as UV damage and pollution. In addition to their antioxidant activity, polyphenols have many other health benefits. Some studies strongly suggest that diets rich in polyphenols may offer protection against development of certain cancers, cardiovascular diseases, diabetes, and neurodegenerative diseases."
HOW TO ADD FRUIT
Add fruit slowly if you have yet to reach your bottom/happy/healthy/ideal weight.
Sample small amounts of fruit, and if that fruit works for you, your weight should continue to drop.
If your weight loss stalls, there is most likely an elevation in blood glucose, and that fruit is not considered a weight-loss food for your body.
Everyone is different. Some people can eat certain fruits, and their weight loss is accelerated, and other's weight loss is stalled.
If you gain weight, that particular fruit most likely causes an inflammatory response in your body. The more weight you gain, the more sensitive you are to that fruit.
There are three fruits you can add that rarely, if ever, cause a problem with weight loss. But you can still have a sensitivity to these fruits, so please test them before moving to the fruits below.
Avocado 0.9 GL
Tomato 1.1 GL
Olives 0.9 GL
After you've added these three fruits, you may move to the next list of fruits.
Experiment with three low-glycemic-load fruits once you have reached the halfway mark to your goal weight.
Apple 5.0 GL
Apricot 3.8 GL
Quince 3.8 GL
Cherry Plum 0.0 GL
Orange 4.1 GL
Cherry 4.0 GL
Blueberry 2.0 GL
Grapefruit 0.0 GL
Pamelo 2.0 GL
Pear 4.7 GL
Blackberry 2.5 GL
Gooseberry 1.8 GL
Strawberry 1.9 GL
Lemon 0.6 GL
Raspberry 3.0 GL
Mandarin 3.9 GL
Cloudberry 1.7 GL
Nectarine 4.1 GL
Prickly Pear 3.4 GL
Peach 4.0 GL
Pomelo 3.0 GL
Passion Fruit 4.0 GL
Plum 3.9 GL
Currant 1.9 GL
Tangerine 3.9 GL
THIS WEEK'S US-IE
Neighborhood Holiday Party
This weekend, we attended a neighborhood Holiday Party. I have lived in this home for twenty-one years, and this was the first time we had a party where everyone could meet their neighbors. I wish it were my idea. It was a great date night filled with conversation for me and my wife.
My coaching roster is overfull this week, so I cannot offer my free week of coaching. I can only take referrals from current clients because I will always find time for my clients' friends and family.
But, if you're "PAUSE" miserable, I will make the time to talk to you and explain EVERYTHING you need to do to become Pause Awesome...
And remember...
"IT'S ALL ABOUT YOUR HORMONES!"
"Because when your hormones are balanced, your weight, health, and mind will follow."
🎉 Doc
© 2023 | Doc Mac Coaching
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