January 21, 2024 • 12 mins
In this episode you will learn:
The 3 phases to changes that will take place when following a plant-based diet protocol.
Why your digestive system thrives from eating the recommended amounts of 25 - 35 grams of dietary fiber daily.
How will you feel as the hormone levels rebound to normal levels?
Miles Beccia is a best-selling author of 48 Hour Fat Burn Solution and founder of M3 Fit. His training and education in strength and conditioning, nutrition and health education, sports performance, and recovery informed his holistic approach. He lives with his wife, Brittany, and their children in Phoenix, AZ.
The Power of Muscle podcast shares motivating insights, proven tactics, and inspiring stories from professionals and experts in longevity, sports performance, health science, and fitness to advance your breakthrough and unlock your potential.
Join the new online Power of Muscle method today!
https://www.mindmusclememory.com/
Life is long, so stay strong.
If you'd like access to tactics, resources, and skills to help you take action on what is talked about, please visit, https://www.mindmusclememory.com/
The 3 phases to changes that will take place when following a plant-based diet protocol.
Why your digestive system thrives from eating the recommended amounts of 25 - 35 grams of dietary fiber daily.
How will you feel as the hormone levels rebound to normal levels?
Miles Beccia is a best-selling author of 48 Hour Fat Burn Solution and founder of M3 Fit. His training and education in strength and conditioning, nutrition and health education, sports performance, and recovery informed his holistic approach. He lives with his wife, Brittany, and their children in Phoenix, AZ.
The Power of Muscle podcast shares motivating insights, proven tactics, and inspiring stories from professionals and experts in longevity, sports performance, health science, and fitness to advance your breakthrough and unlock your potential.
Join the new online Power of Muscle method today!
https://www.mindmusclememory.com/
Life is long, so stay strong.
If you'd like access to tactics, resources, and skills to help you take action on what is talked about, please visit, https://www.mindmusclememory.com/
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello, and welcome back to the Power of Muscle and
if the Power Muscle podcast. We're going to bring you
some important information today regarding the three phases over the
course of the next ninety days, which when you when
you incorporate proper nutrition, when you have a change to
the plant based diet, the sticky fiber diet, which is
(00:22):
the essential component to making sure that your muscles have
the energy, have the nutrition and everything that you need
to excel and your fitness and your strength and performance.
They these phases are vital to understand and to you know,
have some knowledge on prior to to looking at if
(00:42):
I'm gonna hey, am I going to get stuck? Am
I going to not get stuck? Am I going to plateau? Well,
if you if you're doing this properly with your nutrition
and your program, with the Power of Muscle, you're going
to be able to continue to keep your muscles strong
and crease them to whatever strength you feel is best
(01:04):
for your own performance, increase your cardivascual capacity, and just
overall feel great and live a lifestyle which you know
you can perform all that you want to do. So
let's get right into the three phases. There's three phases.
In each phase, we say it's about thirty days each
because it takes some time when you change your nutrition
(01:27):
and you begin a plant based diet in which your
digestive system is not used to you eating that way,
and that means that the average person eats about nine
grams of dietary fiber per day. So if you look
at your food label, if you look at the fruits
and vegetables that you eat, that there's typically a limited
(01:49):
amount of those in those terms of the grams and
the actual dietary fiber that comes from plants. And the
recommendation is that we get a course twenty five to
thirty five grams per day, or you know, sometimes people
eat a little bit more as well. But if we
get that twenty five to thirty five over the course
(02:11):
of our three meals in one healthy snack, then we're
going to have a strong digestive system and that's going
to digest and absorb our nutrition and eliminate our toxins properly.
So the first phase is the first thirty days is
the gidtox phase. Okay. The second phase will be the
hormone rebound phase, and the third phase is the m
(02:35):
three lifestyle phase, the sticky fibro, where your plant based
diet is really kicked in and you are living this
consistent progression of strengthening, improving your cardivasc your fitness, continuing
to work on your flexibility and mobility, and having a
(02:56):
great time doing it because everything is supported with your diet,
congestive system, and your nutrition that you bring in. So
let's break it down a little bit deeper now into
the first phase, the first thirty days, the GID talks phase,
and this is where you're going. You know, you're going
from eating you know, under ten ten grams of dietary
(03:16):
fiber per day to bumping it up to getting you know,
anywhere from four, five or six grams per meal. And
we want to cost four grams of that to primarily
be coming from sticky fibro soluble gel fiber. And that's
the type of fiber that's not the roughage which is insoluble,
(03:37):
but it's the it's the gelatinous, sticky fibro soluble fiber,
and that helps us gel up that that food into
a ball and digest it smoothly into a time to
release capsule through at a digestive system. The soluble fiber
is also our most abundant prebiotic support. So probiotic support
(03:59):
comes from the sticky fiber by the soluble gel fiber.
So it's ultimately very important to re establish the probiotic
floor in the microbiome that we call it inside the
digestive system. But you need to do that with support
from dietary fiber, plant based fibers, and a plant based diet.
(04:19):
You're going to now go on the gid TALX phase.
You're going from you know, say five or six grams
of fiber per meal, right, so that's trying to get
upwards of fifteen, eighteen, twenty grams of fiber per meal.
I'm going to work on that as you go through
(04:40):
the first initial phase because we don't want to overwhelm
your digestive system with enormous amounts of dietary fiber way
up to thirty grams you know, per per day all
at once. We really have found through all of our
clients and all the testimonies we have is that if
(05:03):
you're somewhat used to eating a little bit more, then
you can go up to that ten grams per meal
of dietary fiber. But if you it's best to go
from this first phase is the g I d TX.
It's really going to create that get you the roughage
which is the insoluble fiber and the in the soluble
fiber to create a better microbiome, better probiotic distribution throughout
(05:26):
your system and it and it really cleanses that digestive system.
That's why we call it the GID talks because you're
working on getting the system flowing properly. Obviously, eliminating is
important to the next phase. And the next phase is
also with the hormone rebound phase is where you're going
(05:48):
to learn more about how you know you're without processing properly.
Plant based fiber is dietary fiber like that you're not
getting all of the proper healthy fats that you need.
So in the first phase again thirty days, starting with
ten days of just getting ramped up say five or
(06:11):
six grams per meal of dietary fiber. Then the second
ten days, you know, increasing that a little bit more,
getting used to shopping, getting used to preparing and storing
all of your food items, and you're really cleansing that
system out through elimination. And then you as you get
towards the last ten days, you're trying to make sure
(06:32):
that you're up there at that ten grams per meal
of dietary fiber, or if it's a little bit less
and you have a good healthy dietary fiber plant based snack,
then that'll make up for that last that last little bit.
So anywhere from twenty five to thirty five grams were
recommended dietary fiber broken up into the three meals and
(06:55):
one healthy snack. So that is essentially the phase one,
Phase two, the hormone rebound phase, and that is now
where you're you're really settling in to getting enough plant
based fiber throughout each meal to make sure that your
digestion is working properly. You're you're bringing in good fats,
(07:18):
You're making sure you're you're eating proper amounts of good fats,
nuts and seeds, uh, proper oils like olive oil, monolinsaturated oils,
and you're making sure that what happens is is because
of the increase of the plant based fibers, what's now
(07:38):
shown is it's called short chain fatty acids are produced
by the microbiome in your digestive system. So this is
a tricky one because not much has been highlighted about
this because it's can't be supplemented. It's you can't supplement
really the short chain fatty acids that are produced by
(07:59):
the microbio. So what's been shown now in research is
that are microbiome a probiotic in our system. The billions
of microbiome in there, they are having meals off of
the plant based fiber and the prebiotics we call it.
The plant based fiber comes in, the microbiome eats off
(08:20):
of that, and then what it does is its byproduct
or elimination, is a short chain fatty acid, which is
super healthy for our bodies. Our bodies now take these
short chain fatty acids that are produced by the microbiome
and use them for heart health and energy especially as well.
(08:40):
It's been shown that this is an energy producing fatty
acid and that is produced and we are going to
only get that if we're having this higher level of
dietary fiber intake from plant based nutrition. So that's where
you start to really getting set up in your workouts
(09:04):
to support your hormone balance as well. So by doing
exercise that helps us support hormone balance. So it's combination
the nutrition that you bring in, improving those healthy fats,
focusing on that, increasing our cardiovascular exercise a little bit
more working out, doing our strength training, and getting good sleep.
(09:28):
That all starts to make sure that our hormones and
our clients have really shown that the better they're eating
with their dietary fiber and sticky fiber and plant based diet,
they're sleeping better. So when you sleep better, you have
better hormone balance as well. So you have to go
through that phase one to get the phase two, the
hormone rebound in those hormones rebound and you start to
(09:51):
feel very good with your workouts, with your fitness level,
with your energy levels, and energy levels are huge for
that the hormone balance. So now phase three, the next
thirty days, after you've gone through and made sure you're
focused on preparing your meals, your goal is to really
(10:13):
get all of your dietary fiber consistency in there. Now
the phase three is the lifestyle phase. Okay, this is
where the next thirty days you can really start to
accelerate because you have nutritional support, hormone rebound and those things.
In the next thirty days is when you really start
to feel energized. You really start to feel, as all
(10:36):
our clients do. Is this stronger, better endurance, your sleep
is better. Overall, you just are looking forward to being
leou'd say more enthusiastic and hopeful of how your digestive
systems working. After you made it through that first thirty days,
in the second thirty days, it's like, wow, this is
(10:58):
a good this is working. This is what so many
so many people come to back to us later on
and say as they as they get through into that
third month, or maybe we haven't talked to them for
a few months after that, and they say, wow, it's
really kicked in. I'm so glad that that I kept
with it through to that, to that last phase, and
(11:22):
that's when I really been feeling great. And I'm still
doing so good up till now. And that's the lifestyle. Remember,
life is long, say stay so say strong is we
need to be consistent with these things and start start,
you know, learn better way of shopping, garden a little
bit more. You know, look at all the different recipes
(11:43):
you can you can use now from around the world
that are all plant based, because that's what these communities
and civilizations have been doing to build them into a
healthy population of healthy, productive community members and families. Is
that it's all based off of that plant based diet
(12:06):
and there's amazing recipes and flavors around the world for
us to use. So I hope you got a good
understanding and now knowledge of the three phases of the
program for the Power Muscle and the Sticky Fiber Protocol,
and we look forward to hearing more from you and
(12:29):
also share, if you really enjoy this information, share with
others as well. We need to get as many people
this type of hope and focus with a plant based
diet and eating and dietary fiber that they go through
these phases and feel ultimately like this hope for onward
and onward for them and their families. So thank you
(12:51):
so much, have a great rest of the day.
Hello, and welcome back to the Power of Muscle and
if the Power Muscle podcast. We're going to bring you
some important information today regarding the three phases over the
course of the next ninety days, which when you when
you incorporate proper nutrition, when you have a change to
the plant based diet, the sticky fiber diet, which is
(00:22):
the essential component to making sure that your muscles have
the energy, have the nutrition and everything that you need
to excel and your fitness and your strength and performance.
They these phases are vital to understand and to you know,
have some knowledge on prior to to looking at if
(00:42):
I'm gonna hey, am I going to get stuck? Am
I going to not get stuck? Am I going to plateau? Well,
if you if you're doing this properly with your nutrition
and your program, with the Power of Muscle, you're going
to be able to continue to keep your muscles strong
and crease them to whatever strength you feel is best
(01:04):
for your own performance, increase your cardivascual capacity, and just
overall feel great and live a lifestyle which you know
you can perform all that you want to do. So
let's get right into the three phases. There's three phases.
In each phase, we say it's about thirty days each
because it takes some time when you change your nutrition
(01:27):
and you begin a plant based diet in which your
digestive system is not used to you eating that way,
and that means that the average person eats about nine
grams of dietary fiber per day. So if you look
at your food label, if you look at the fruits
and vegetables that you eat, that there's typically a limited
(01:49):
amount of those in those terms of the grams and
the actual dietary fiber that comes from plants. And the
recommendation is that we get a course twenty five to
thirty five grams per day, or you know, sometimes people
eat a little bit more as well. But if we
get that twenty five to thirty five over the course
(02:11):
of our three meals in one healthy snack, then we're
going to have a strong digestive system and that's going
to digest and absorb our nutrition and eliminate our toxins properly.
So the first phase is the first thirty days is
the gidtox phase. Okay. The second phase will be the
hormone rebound phase, and the third phase is the m
(02:35):
three lifestyle phase, the sticky fibro, where your plant based
diet is really kicked in and you are living this
consistent progression of strengthening, improving your cardivasc your fitness, continuing
to work on your flexibility and mobility, and having a
(02:56):
great time doing it because everything is supported with your diet,
congestive system, and your nutrition that you bring in. So
let's break it down a little bit deeper now into
the first phase, the first thirty days, the GID talks phase,
and this is where you're going. You know, you're going
from eating you know, under ten ten grams of dietary
(03:16):
fiber per day to bumping it up to getting you know,
anywhere from four, five or six grams per meal. And
we want to cost four grams of that to primarily
be coming from sticky fibro soluble gel fiber. And that's
the type of fiber that's not the roughage which is insoluble,
(03:37):
but it's the it's the gelatinous, sticky fibro soluble fiber,
and that helps us gel up that that food into
a ball and digest it smoothly into a time to
release capsule through at a digestive system. The soluble fiber
is also our most abundant prebiotic support. So probiotic support
(03:59):
comes from the sticky fiber by the soluble gel fiber.
So it's ultimately very important to re establish the probiotic
floor in the microbiome that we call it inside the
digestive system. But you need to do that with support
from dietary fiber, plant based fibers, and a plant based diet.
(04:19):
You're going to now go on the gid TALX phase.
You're going from you know, say five or six grams
of fiber per meal, right, so that's trying to get
upwards of fifteen, eighteen, twenty grams of fiber per meal.
I'm going to work on that as you go through
(04:40):
the first initial phase because we don't want to overwhelm
your digestive system with enormous amounts of dietary fiber way
up to thirty grams you know, per per day all
at once. We really have found through all of our
clients and all the testimonies we have is that if
(05:03):
you're somewhat used to eating a little bit more, then
you can go up to that ten grams per meal
of dietary fiber. But if you it's best to go
from this first phase is the g I d TX.
It's really going to create that get you the roughage
which is the insoluble fiber and the in the soluble
fiber to create a better microbiome, better probiotic distribution throughout
(05:26):
your system and it and it really cleanses that digestive system.
That's why we call it the GID talks because you're
working on getting the system flowing properly. Obviously, eliminating is
important to the next phase. And the next phase is
also with the hormone rebound phase is where you're going
(05:48):
to learn more about how you know you're without processing properly.
Plant based fiber is dietary fiber like that you're not
getting all of the proper healthy fats that you need.
So in the first phase again thirty days, starting with
ten days of just getting ramped up say five or
(06:11):
six grams per meal of dietary fiber. Then the second
ten days, you know, increasing that a little bit more,
getting used to shopping, getting used to preparing and storing
all of your food items, and you're really cleansing that
system out through elimination. And then you as you get
towards the last ten days, you're trying to make sure
(06:32):
that you're up there at that ten grams per meal
of dietary fiber, or if it's a little bit less
and you have a good healthy dietary fiber plant based snack,
then that'll make up for that last that last little bit.
So anywhere from twenty five to thirty five grams were
recommended dietary fiber broken up into the three meals and
(06:55):
one healthy snack. So that is essentially the phase one,
Phase two, the hormone rebound phase, and that is now
where you're you're really settling in to getting enough plant
based fiber throughout each meal to make sure that your
digestion is working properly. You're you're bringing in good fats,
(07:18):
You're making sure you're you're eating proper amounts of good fats,
nuts and seeds, uh, proper oils like olive oil, monolinsaturated oils,
and you're making sure that what happens is is because
of the increase of the plant based fibers, what's now
(07:38):
shown is it's called short chain fatty acids are produced
by the microbiome in your digestive system. So this is
a tricky one because not much has been highlighted about
this because it's can't be supplemented. It's you can't supplement
really the short chain fatty acids that are produced by
(07:59):
the microbio. So what's been shown now in research is
that are microbiome a probiotic in our system. The billions
of microbiome in there, they are having meals off of
the plant based fiber and the prebiotics we call it.
The plant based fiber comes in, the microbiome eats off
(08:20):
of that, and then what it does is its byproduct
or elimination, is a short chain fatty acid, which is
super healthy for our bodies. Our bodies now take these
short chain fatty acids that are produced by the microbiome
and use them for heart health and energy especially as well.
(08:40):
It's been shown that this is an energy producing fatty
acid and that is produced and we are going to
only get that if we're having this higher level of
dietary fiber intake from plant based nutrition. So that's where
you start to really getting set up in your workouts
(09:04):
to support your hormone balance as well. So by doing
exercise that helps us support hormone balance. So it's combination
the nutrition that you bring in, improving those healthy fats,
focusing on that, increasing our cardiovascular exercise a little bit
more working out, doing our strength training, and getting good sleep.
(09:28):
That all starts to make sure that our hormones and
our clients have really shown that the better they're eating
with their dietary fiber and sticky fiber and plant based diet,
they're sleeping better. So when you sleep better, you have
better hormone balance as well. So you have to go
through that phase one to get the phase two, the
hormone rebound in those hormones rebound and you start to
(09:51):
feel very good with your workouts, with your fitness level,
with your energy levels, and energy levels are huge for
that the hormone balance. So now phase three, the next
thirty days, after you've gone through and made sure you're
focused on preparing your meals, your goal is to really
(10:13):
get all of your dietary fiber consistency in there. Now
the phase three is the lifestyle phase. Okay, this is
where the next thirty days you can really start to
accelerate because you have nutritional support, hormone rebound and those things.
In the next thirty days is when you really start
to feel energized. You really start to feel, as all
(10:36):
our clients do. Is this stronger, better endurance, your sleep
is better. Overall, you just are looking forward to being
leou'd say more enthusiastic and hopeful of how your digestive
systems working. After you made it through that first thirty days,
in the second thirty days, it's like, wow, this is
(10:58):
a good this is working. This is what so many
so many people come to back to us later on
and say as they as they get through into that
third month, or maybe we haven't talked to them for
a few months after that, and they say, wow, it's
really kicked in. I'm so glad that that I kept
with it through to that, to that last phase, and
(11:22):
that's when I really been feeling great. And I'm still
doing so good up till now. And that's the lifestyle. Remember,
life is long, say stay so say strong is we
need to be consistent with these things and start start,
you know, learn better way of shopping, garden a little
bit more. You know, look at all the different recipes
(11:43):
you can you can use now from around the world
that are all plant based, because that's what these communities
and civilizations have been doing to build them into a
healthy population of healthy, productive community members and families. Is
that it's all based off of that plant based diet
(12:06):
and there's amazing recipes and flavors around the world for
us to use. So I hope you got a good
understanding and now knowledge of the three phases of the
program for the Power Muscle and the Sticky Fiber Protocol,
and we look forward to hearing more from you and
(12:29):
also share, if you really enjoy this information, share with
others as well. We need to get as many people
this type of hope and focus with a plant based
diet and eating and dietary fiber that they go through
these phases and feel ultimately like this hope for onward
and onward for them and their families. So thank you
(12:51):
so much, have a great rest of the day.
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