NEXUS METABOLIC HEALTH PROTOCOL
PREVENT DISEASE WITH DIET AND LIFESTYLE FIRST
Diet and lifestyle modifaction is the foundation of most medical guideline’s first-line intervention and should be a foundation of disease prevention and modification.
According to the world’s greatest heart attack and stroke prevention specialists, in the book, Beat the Heart Attack Gene, the root cause of 70% of heart attacks an most strokes is insulin resistance. Insulin resistance is associated with a very commonly missed medical diagnosis called metabolic syndrome.
To read more about Metabolic Syndrome and see if you could have it by using information that should be in your medical record, click HERE. Our practice commonly initiates the Nexus Metabolic Health Protocol for a number of patients both in combination and without pharmacologic intervention.
The aim of the Nexus Metabolic Health Protocol is to reduce the insulin levels in the blood, reduce visceral fat mass, and reduce uric acid production in the body. Insulin plays a vital role in affecting metabolic disease and weight gain. Uric acid is an important biomarker for metabolic dysregulation. Visceral fat is the hallmark for metabolic disease.
We chose to share this protocol publicly because want to help as many people as possible. Many of the interventions in the protocol can safely be done independently but we advise that you speak with your healthcare provider first before implementing this protocol in your life. This protocol is based on the science regarding metabolic disease and much of it was inspired by the original work of Richard Johnson, MD and his colleagues as well as Satchidananda Panda, PhD and his colleagues at the Salk Institute.
- Time-restricted eating 16-hour fast/8-hour eating window (e.g., only eat from 9:00 am to 5:00 pm).
- Avoid snacking between meals (may use unsalted nuts or something similarly low carb).
- Consume at least 100 ounces of pure water daily.
- Avoid salty foods (e.g., processed and packaged foods or canned soups).
- Avoid adding salt to your food.
- No carbohydrates from refined grains (e.g., white bread, packaged bread products, pastas, white rice, etc.).
- Consume your primary carbohydrate sources with breakfast or lunch, for dinner only have carbohydrates from green vegetables (e.g., protein source and green veggies).
- Have two servings of high-vitamin C containing fruits/veggies daily (e.g,. guava, bel pepper, kiwi, strawberries or other dark berries, oranges and other citrus fruits, papaya, broccoli).
- No fructose (e.g., sweetened or packaged foods or beverages), you may have to Google a more comprehensive list but avoid anything with high-fructose corn syrup. The fructose in the above fruit is negligible.
- No agave nectar, maple syrup, or honey (alternative sweeteners are monk fruit and stevia extract)
- No dried fruit.
- No fruit juice or sugar-sweetened beverages (including sports drinks and energy drinks).
- Abstain from alcohol, particularly beer or mixers.
- Resistance training, goal – up to 45 minutes at least twice weekly.
- Cardiovascular exercise, low intensity, goal – up to 45 minutes twice weekly.
- High-intensity interval exercise, goal – up to 20 minutes once per week: 30-60 seconds on, 2 minutes off (e.g., sprints, sled pushes, all out on an assault bike). This can be performed at the end of a low-intensity cardiovascular exercise session.
- Do something active for fun (e.g., paddle boarding, hiking, tennis, or literally anything else you enjoy for an hour at least once per week). If it’s somethin social, that’s even better.
ARE YOU READY?