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Cheat Meals: What to Eat Before and After- Thomas DeLauer Protocol…
Hyper-hydration is the process of getting your body to retain significantly more water than it would normally by loading up on water and sodium intake
Benefits- Oxidative toxins that cross the blood brain barrier can have major detrimental effects in the brain, leading to neurological inflammation - when the brain is hyper-hydrated it will be able to clear oxidative toxins more efficiently, reducing the risk of oxidative damage. Just as hyper-hydration clears toxins from the brain, so too will it for other organs throughout the body. Oxidative toxins are the primary driver of inflammation in the body. Hyper-hydration improves the clearing of toxins from tissues throughout the body and this will reduce the degree to which toxins that make it into the body trigger an inflammatory response and help with digestion (1)
2) High GI Carb:
When you consume carbs, your blood sugar levels rise, and your pancreas starts to produce insulin - this instructs cells to absorb blood sugar for energy and/or storage. Insulin also stimulates protein synthesis and enhances the transport of amino acids - so by consuming carbs you’ll be able to increase the absorption of protein. High GI carbs are more preferable as they will spike insulin quicker; rice, potatoes, etc.
3) Keep Fats Low with First Meal:
Cheat meals are going to be quite high in fats and carbs and lower in protein, so have a lower intake of fats in preparation for the cheat meal and as to not overly exceed your macros.
4) Have moderate protein and moderate carbs about 60 minutes afterwards:
Going off of #3, you still want to try and compensate for the cheat meal, which likely to be higher in fat and lower in protein. So consuming a moderate amount of protein afterwards, with carbs to increase protein synthesis is preferable.
5) Bone Broth to help the gut out w/ Prebiotics:
Bone Broth- Many of the amino acids in bone broth (such as cystine, histidine, and glycine) reduce inflammation, and L-glutamine specifically reduces gut inflammation. Glutamine has protective effects on intestinal mucosa by decreasing bacteremia and epithelial cell apoptosis, enhancing gut barrier function, and influencing gut immune response - glutamine can fight against bad gut flora by protecting against mucosal breakdown in the gut (2)
Prebiotics & Probiotics- Prebiotics and probiotics help good bacteria form in the gut and such as Lactobacillus and Bifidobacterium, for example, have been found to improve and enhance digestion and absorption of nutrients.
6) Keep Fats to a Minimum:
Again, this one is adhering to 3 & 4. Additionally, the excessive consumption of fat could delay gastric emptying, which causes inadequate grinding of food by the stomach and poor emptying of food from the stomach into the intestine.
7) Lemon Juice and ACV post meal:
Lemons and Pectin- A 2014 study published in the Journal of Agricultural and Food Chemistry found that pectin reduced the extent of lipid digestion, which was attributed to its binding interactions with specific gastrointestinal components. Lipid digestion is when large fat droplets are broken down into smaller droplets. This makes it easier for the fat-digesting enzyme, called pancreatic lipase, to digest. This helps your body break down fats into fatty acids.
Contains acetic acid - slow down the digestive process because they inactivate the production of certain digestive enzymes responsible for carb digestion (3)
1) [Hyper-hydration] Why 'Water Weight' Is Sexy (and Healthy!). (n.d.). Retrieved from https://besynchro.com/blogs/blog/15599488-hyperhydration-why-water-weight-is-sexy-and-healthy
2) Bone Broth Benefits and Uses | Wellness Mama. (n.d.). Retrieved from https://wellnessmama.com/23777/bone-broth-benefits/
3) Understanding Digestion: Why You Should Eat Carbohydrates With Fat, Fibre, and Vinegar ? IDM III. (2014, April 10). Retrieved from https://idmprogram.com/understanding-digestion-eat-carbohydrates-fat-fibre-vinegar-idm-3-2/