Metabolism Reset Diet

meta-reset.md

• Keywords: #books #food #diet

• Liver is the boss

• Coined from the term "life"

• Unhealthy liver

  • Stores fuel as fat, cannot burn it
  • Restrains nutrients that are required to burn fat
  • No matter what diet you choose, how hard you try, weight loss is impossible

• Metabolism Reset Diet

  • Provide liver the nutrients it needs without giving it more fuel to process
  • 28-day program
  • 4 week reset, once in 3 months

• Metabolic flexibility

  • Our ancestors could survive on what the liver had stored
  • They had flexible metabolism
  • In recent times, with food being abundance #vocab, we end up eating foods high in sugar that store up as fat and don't convert to energy.

• Liver stores fuel both as glycogen (from carbs) and triglycerides (from ketones, fats, carbs and alcohol)

• Glycogen contains less energy than triglyc but is readily available

• Ketones increases triglyc therefore not healthy

• Alcohol can serve as fuel but not healthy because it's stored as acetaldehyde

• Toxicants (present in indoor air) also make it difficult for liver to breakdown triglyc. Thus, detoxification of liver is crucial

• Detoxification process

  • Step 1: Activation
    • Waste products are activated, or chemically modified, to be able to stick to something
  • Step 2: Conjugation
    • Binding of this waste to active amino acids, which then moves it out of the liver through blood

• Healing steps

  • Step 1: Liver Reapir (High conjugation and low fuel)
    • fish, turmeric, papaya, garlic, radishes, soy, fiber rich food, nuts, seeds, veggies, fruits
    • pultry, pumpkin seeds, mollusks, lentils, sunflower seeds, white beans
    • Provide low fuel to liver
  • Step 2: Body Reset (Sleep debt payoff and micro-workout)
    • Sleep all the hours you've missed
    • Sleep vacation
    • 7.5 hours per day
    • Heavy exercise overworks your liver

• Prepartion

  • Lower your chemical burden
    • Toxins are everywhere, so reduce your exposure to cigarettes
    • Make your home a no-shoe zone
    • HEPA filters
    • Read labels on skin care products
  • Kitchen
    • Blending machine
    • Rice cooker
    • Meal prep
  • Track progress

• Food to eat

  • Two shakes (one for breakfast, another for lunch)
  • One meal for dinner
  • Unlimited snacks
  • Breakfast within 1 hour of waking up, lunch after 4-6 hours

• Reset lifestyle

  • Sleep well
    • Lower temp in room by 3 degrees 90mins before bed
    • No TV, mobile 60mins before bed
    • Turn on white noise
    • Warm shower
    • Use a journal to clear the mind (10mins before bed)
    • Sleep and wake up at same time every day
  • Start day with 250ml water with splash of lemon juice
  • Be active, walk around, do micro-workouts (jogging, cycling, treadmill, pushups, air sqauts, lunges, planks)
  • Interval and Body-weight exercises in alteration

• Maintenance

  • Eat a lot of food categories
  • Eat for satiety #vocab
  • Don't stick to one type of fiber
  • Don't snack on fuels
  • Keep exercising, don't sit still