Rotate or React. Shelly asked how often should we be retesting and how often should to rotate foods. Remember that rotating foods that work for your chemistry is the best way to keep losing weight, be at your healthiest and not build up food sensitivities which cause inflammation. Great questions, so here you go!
Wheat is best every other day and frankly so is every food once you get enough in your arsenal. So if you have kale, broccoli, sunflower seeds, chicken and pizza on Monday, don’t have them again until Wednesday.
Here’s the optimal rotation of proteins if you pass them:
chicken 3x a week- every other day
lamb – 3x a week- every other day
eggs- 3 x a week every other day
beans- 3x a week- do not have more than once daily
duck breast- 2-3x a week every other day
fish and seafood – 2 x a week 3 days apart
pork- 1-2 x a week
turkey-1-2x a week
steak- 1x a week
buffalo- high reactive
veal- VERY high reactive
Make sure to test once a year and for every 50 pounds lost. You don’t have to restart from The Cleanse, you can start at day 3 and have it as a regular day, so coffee and wine is fine!
What happens if you failed a food? Does that means you should never eat it again? Retesting depends on how much weight you gained. If you gained less than .5 lbs, then I would suggest retesting in 6-12 months. If you gain a pound or more, definitely wait a year to retest. And don’t give up! Remember, I lost eggs, they were my mortal enemy, and now they are back! Brayden couldn’t eat any wheat and he took a year break. Now he has wheat every other day!
One of the things that can mysteriously and frustratingly prevent us from losing weight is a systemic yeast problem. Most people think of yeast as being vaginal, but everyone has yeast. Yes, men too. You could have never had an apparent yeast infection in your life and still have yeast overgrowth.
We have a very delicate balance in our gut between friendly flora and yeast. Yeast colonies can rapidly multiply and overtake our friendly flora in response to diet, hormones, or environmental factors. People who eat a lot of sugar may be more prone to yeast overgrowth . But really ANYONE who eats reactive foods, foods that cause an inflammatory response, will kick up yeast. You may also note that in times of stress you are more prone to having a flare-up.
Taking antibiotics disturbs your intestinal flora; this is the reason people recommend eating yogurt when you take antibiotics (which really doesn’t help that much for systemic yeast – especially if you are reactive to yogurt!). Other factors that might contribute to yeast overgrowth are hormonal changes, birth control pills, steroids, and exposure to radiation such as radiation therapy.
Regardless of what causes it, a yeast overgrowth can create digestive disturbances like bloating, gas, and constipation, headache, sinus problems, brain fog, depression, and fatigue. Even worse yeast, left unchecked, can cause disorders like leaky gut and disrupt your immune system. Candida can also set off volatile emotional issues . You know all those symptoms usually associated with PMS, like feeling irrational, severe mood swings, and anger? Those can often be a result of systemic yeast, which can flare during times of hormonal shifts.
When yeast organisms take over your intestinal flora, they produce acidic toxins, which slow down weight loss and affect your immune system. If you are having a yeast flare-up while testing, it will affect your data. To make matters worse? The more yeast you have, the more foods you may be reactive to!
If you are doing The Plan to identify your inflammatory foods, I want you to have as accurate data as possible. It would be frustrating to put in all this effort on your 20 days and not have the payoff, so we want to determine if there’s an issue before we get started.
The best way to counteract a yeast overgrowth is through a course of high-quality probiotics and removing any foods that cause a reactive response (inflammation). Probiotics are living organisms that are similar to the beneficial bacteria in your stomach that help restore the correct balance in your system. You can use the brands recommended on The Plan website – www.LynGenet.com. I find most people respond to probiotic treatment within a few days. If you are are female and believe that yeast is systemic in your system, you may also want to try a vaginal suppository. I have found that many women do wonderfully with Yeast Gard which you can find in many drugstores or online. A 7 day protocol in conjunction with an oral probiotic is wonderful!
Please do avoid probiotics with the following:
- I find that probiotics which contain FOS ( Fructooligosaccharides) , is reactive to approximately 80% of the population I work with. FOS is used as an sweetener and it has a sugar level of somewhere between 30 and 50 percent of sugar syrups. Conventional research is quite mixed on FOS as it can increase the growth of unwanted bacteria in the GI tract. It could also serve as food for less desirable strains of bacteria. In addition, FOS feeds E. coli and many Clostridium species, which will disrupt your population of gut-friendly bacteria. There is also a concern that some kinds of yeast are able to use inulin/FOS for fuel, thereby leading to overactive yeast production in the body.
- Xylitol can cause nausea, gas, bloating and diarrhea and or constipation. Remember whenever you impair digestion you not only cause weight gain, but create an inflammatory response which can affect your immune system and serotonin production.
- Dairy, Soy and Gluten- If you have sensitivities/allergies, please make sure that your probiotics do not contain these ingredients.
Also what is confusing to some people is that it’s not the number of cells in your probiotic that are important, but the strains and how many they are. You can research which strains work best for what ails you. I find that it’s best to rotate your probiotics so you can restore gut function with as many beneficial strains as possible.
Your friend in health,
I received a wonderful email 3 years ago from Tony Lonero, since then we have become good friends. I am so proud, that at the age of 57, he is still qualifying, and EXCELLING, in bike races like the Paris-Brest-Paris, with his Multiple Sclerosis in full remission thanks to The Plan.
I wanted to know I saw you speak on Foxnews. I have had MS since 2001 as you know it is a battle.
What you said hit me and I bought your book. Since MS is a disease of our immune system, what you said about the right way to eat made sense to me. So I thought if I can find the foods that will not cause my immune system to act up, it may work. Well, I got your book in May and I started right away. I lost 12 kilos which is about 25lbs (I am an American but I live in Italy).
I feel great! So far my symptoms have been in remission. I usually have increased symptoms in the winter from November to March, why nobody knows, but this year I feel amazing. I found out that coffee, vinegar and gluten are killers for me. I am an Ex-Olympic athlete, I was in the Los Angles Olympics in 1984.
“It has been a year now since I have read your book , the biggest element that I found that bothers me and still does is some gluten. I now make my own bread and pasta now which is a lot cheaper and better I must say!
I pretty much eat that was reactive for me before, except vinegar, that’s still a killer. My MS has been good, I haven’t had any episodes in over a year. I always had problems in the winter . Last year I had nothing which is good. Changing my eating habits changed my life.
This past year I rode 16,000km on my bike that is my tops and I have to say I feel 20 years younger if that is possible. I qualified for the Paris-Brest-Paris next year in 2015 for the fourth time , the ride is held every 4 years.
Lyn, a ride we do here every year racing across Italy and back 630km non stop, it took me 5 hours less than 3 years ago. Took me 28 hours instead of 32 hours! I know your book helped me with my MS and as an athlete.”
And finally just this week he sent me this-
“Lyn, get the message out “non mollare” don’t give up. Until 4 years ago it was my bike and “non mollare” that kept me walking. Thanks to The Plan, I feel 20 years younger and have found that by identifying my reactive foods, I know I can confront this disease and anything it throws at me.
And here is Tony’s gift to you- this video- Non Mollare- it shows him qualifying for the Los Angeles Olympics, how he found out he had MS, and how the spirit of “don’t give up” became his mantra.
Remember, your body ALWAYS wants to heal, reducing inflammation is key. Find the foods that work for YOUR chemistry and you will achieve your best weight and your best health!
Yours in health,
Just had a GREAT post from a Planner on Facebook who lost 33 pounds, but after all of those months, her cholesterol went up. Why is that? Remember heightened cholesterol is your body’s premier line of defense when it senses inflammation. So….wait…. how is it that you can have inflammation on The Plan?? So here’s what I told her, and hi Lisa, so good to hear you are still Planning!
“Your story reminds me of a wonderful Planner. She lost 50 pounds on TP and I told her to make sure to retest from day 3 in roughly 4-5 months. She ignored me of course (hey it’s a lot of work, lol), and a year later her cholesterol went up 60 points. She had never had high cholesterol!!! How could this happen?
She observed rule #1- following thyroid menu. Great. Now, she wasn’t perfect (hey, who is? but EIGHTY percent of the time she was AMAZING and totally Planning). So what gives?
I asked her,” Hey chica, did you retest your foods? Remember I said you had a good amount of weight to lose and that would change your chemistry and nutritional needs. So my dear, did you redo days 3-20?. She said, ” No, bcs I wasn’t gaining weight!”
You see, she was at her lowest weight in her adult life, so she figured everything was ok, and ignored what I always say, ‘Rotate or React” and “Retest your friendlies” so I MADE her, lol, restart from day 3. Sure enough 3 foods she was SURE were her friendliest foods were causing inflammation. She lost ANOTHER 8 pounds (getting to early high school weight), cholesterol dropped COMPLETELY back to normal, and she learned a darn good message!
Your chemistry is always in flux, and your body always tells you (God bless this wonderful machine ), what you need. When something doesn’t work, it slows repair (affecting health) and causes weight gain. It makes you sick. It prematurely ages you. Your body talks to you EVERY SINGLE DAY, saying, “I love you, please don’t eat this. It’s bad for us.” The Plan will give you the tools to ALWAYS know why something isn’t working.
p.s. you need to retest every 50 pounds and twice in the first year of Planning. After that? I generally see nutritional needs change every 2-4 years, but periods of stress, hormonal changes etc can speed this up. My friendly foods? A few of my “besties” seem to change ever 2 years, but that’s ok. Because I get new foods! I CANNOT BELIEVE sashimi is back in. I just tested LAST night and I felt GREAT and my body LOVED it!! I’m at my optimal summer weight and I’m killing it in sports. I’m so excited!!! That means we can order in once a week for the WHOLE fam? DANG, have never had that luxury…
Yours in health,
FIFTEEN years. It’s been fifteen years since I have been able to eat my beloved egg yolks. And you poor folks have had to listen to me kvetch about it. But I knew in my gut, that no matter how much I missed eggs, it wasn’t the time to test them. You see, while I had fond memories of many eggy delights, if I actually thought of eating an egg that minute a huge wave of nausea would overwhelm me.
What did eggs do to me? Not pretty things. Immediate stuffed nose, followed by a headache, distended belly, a pound weight gain and often a headache or even a migraine! So when you have symptoms like that, it’s a no brainer. Lose the eggs.
Last week I thought about testing eggs, specifically the yolks, my true love…no nausea. Hmmmmmm….But I waited. I was not looking forward to feeling ill. But yesterday Bill and I went to a cute little organic chain here, Le Pain Quotidien. Great breads, organic eggs….soft poached. I knew this was my chance. So I jumped on it, I ordered two eggs, and even though they came with bread (bread and eggs is a REALLY tough test to pass), I went for it. Cracking open the egg, I scooped out that gorgeous orange yolk. I closed my eyes and ate it. I waited for the stomach pain. None. Bill was watching me with eyes wide open. We barely breathed for two minutes. I slathered my bread with loads of butter and had the second egg, dipping the bread in the yolk. Sheer heaven. No symptoms, I felt great! Sure enough on today’s weigh in there was no reactive response, no histamine related weight gain.
I’m going to proceed cautiously and just have eggs for dinner once a week. It’s funny, it was like a really bad break up and now that we’re friends again, I’m going to take baby steps in our relationship. But it’s always nice to know, that the foods you love, may be reactive for awhile, like wheat was for me and is now FINE. But they can, and will come back ,if you listen to your body and let it heal.
To learn more about food, inflammation and how to find the foods that work for your chemistry, read The Plan, The New York Times bestseller or visit www.lyngenet.com.
Research in the UK states high levels of inflammation interfere with the efficacy of antidepressants. When inflammation is cut the antidepressants work better. This is most likely one of several reasons why anti-depressants can be cut on The Plan. The Plan reduces inflammation, you need lower doses and your medications work more effectively!
Those who tested positive for inflammation need more aggressive therapy from the outset. The research is published in the International Journal of Neuropsychopharmacology. Two markers of inflammation were discovered a compound called macrophage migration inhibitory factor (MIF) and another called interleukin-1beta. Patients who had high levels of these markers did not respond well to traditional antidepressants. There is now research to see if administering anti-inflammatory drugs in conjunction with the antidepressants may work better at treating depression.
But there can be a simpler answer. Rather than taking more drugs to make drugs work more effectively, simply reduce inflammation, boost serotonin and thyroid function by doing The Plan.
Tell those you love to find out more about The Plan- visit www.lyngenet.com
Find the foods that work for YOU. Take charge of your health & weight once and for all!
“Have you ever spent a day saying, “That’s it! I am tired of the pounds packing on. I’m going to get serious and start eating clean!” So you start with your healthiest regimen of smoothies, turkey burgers and cauliflower!” The next day you step on the scale and say, “How, in the world, is that number there?”
There’s a reason why our healthy intentions and diets are not always yielding the results they should. That reason is called inflammation. Here’s what you need to know, we are all chemically unique. And what’s healthy for me may not be healthy for you. This is called bio-individuality, we all respond to stimulus differently. Your weight, and your health, are just your chemical response to foods. Research is showing that healthy foods can cause inflammation which can pose serious problems. Chronic low grade inflammation can cause obesity, premature aging and even diseases like diabetes, cancer and heart disease.
What is inflammation? Inflammation is an essential part of the body’s healing system. Your immune system attacks anything in your body that it recognizes as foreign- like bacteria, viruses, pollen, and yes, even compounds in healthy foods! Choose the right foods, and you can reduce your risk of illness and reduce inflammatory related weight gain. Consistently pick the foods that don’t work for your chemistry and you will accelerate the inflammatory disease process and gain weight. The foods that can be highly inflammatory may surprise you, it can be foods like black beans, asparagus, oatmeal and greek yoghurt!
How does this happen, and how can you gain weight, and get sick, from a healthy food? When you eat foods that don’t work for your chemistry, your histamine and cortisol levels start to rise. This means you will have short term water weight gain from the heightened histamine response and long term fat storage from the raised cortisol. Elevated cortisol levels also mean that you’re also more likely to be stressed out and this will negatively impact your hormones, like progesterone and estrogen. These constantly fluctuating hormones will attack your master gland of metabolism, your thyroid .It’s hard to believe that a healthy food like strawberries can create this domino effect in your body, but if strawberries don’t work for your chemistry that’s exactly what happens!
When you find the foods that work for your body you lose weight easily and feel better. In fact, we have seen positive changes in as soon as 3 days following a low inflammatory diet. You may be just like Maura who came to my office depressed and feeling her body was betraying her. She was sure that after years of dieting and never losing weight permanently, she was a lost cause. Within days we started to identify the foods that didn’t work for her and the weight started to fly off eating a healthy diet of over 2,000 calories a day.
“In just over 3 months I have dropped 37 lbs, seen tremendous improvements in my sleep, skin, and energy levels, and have gotten my hormonal and digestive symptoms under control! I was caught up in a cycle of dieting for years. I went from diet to diet and nutritionist to doctor. I did everything they told me but nothing worked! I saw you on Dr Oz and immediately bought your book. Lyn, I literally thought there was something wrong with me. Of course I was reactive to all the healthy diet foods I was told for years to eat. Now my life is normal and I no longer think my body is my enemy”
How do you know a food isn’t working for you? Well, aside from weight gain there are simple signs that your body is saying “Please don’t feed this food to me!”. It could be bloating after a meal, constipation, that 3:00 energy dip, body aches and pains, irritability, depression and hormonal issues. Identifying your “friendly foods” is as simple to listening to your body or doing The Plan. Remember there is no reason to have declining health, low energy levels or weight gain as we age! That is all a byproduct of eating foods that don’t work for your unique chemistry!
If your health is great and you’re at a perfect weight for you, then you are probably eating the foods that work for you. But if you are like the millions who are struggling with weight loss and health issues, it may be as simple as starting to pay attention to how your body responds to the foods you are eating. One simple sign is to note how you feel after a meal. Are you gassy, bloated or tired? Do your joints hurt, are you suddenly sad or irritable? That’s a sign that something you ate at your meal didn’t work for your chemistry! To find out more about identifying inflammatory foods you can visit www.lyngenet.com or you can order the New York Times Bestseller at Barnes and Noble!
Julie has lost over 170 pounds!
Yours in health,