7-Day GDF15 Optimization Plan
Protocol Objectives
Fasting
GDF15 rises during fasting to suppress appetite. Intermittent fasting utilizes this pathway.
Metformin Mimetics
Berberine (Goldenseal) and high dose polyphenol foods mimic the GDF15-stimulating effect of Metformin.
Lower Chronic GDF15
Chronically high GDF15 means cellular stress (mitochondrial dysfunction). Anti-inflammatory diet reduces the *need* for GDF15.
Omega-3
Resolves inflammation that keeps GDF15 chronically elevated.
Day 1 Fasting
Breakfast
Black Coffee
Fast 16h.
Lunch
Light Salad
Break fast.
Dinner
Salmon
Anti-inflam.
Day 2 Polyphenols
Breakfast
Green Tea
EGCG.
Lunch
Berry Salad
Resveratrol.
Dinner
Dark Chocolate
Treat.
Day 3 Anti-Inflammatory
Breakfast
Turmeric Eggs
Spice.
Lunch
Lentils
Fiber.
Dinner
Ginger Chicken
Root.
Day 4 Omega-3
Breakfast
Sardines
O3.
Lunch
Walnuts
ALA.
Dinner
Mackerel
Fat.
Day 5 Mimetics
Breakfast
Bitter Melon
Mimetic.
Lunch
Arugula Salad
Bitter.
Dinner
Vinegar Dressing
Acid.
Day 6 Clean Eat
Breakfast
Avocado
Fat.
Lunch
Greens
Fiber.
Dinner
Fish
Lean.
Day 7 Maintenance
Breakfast
Oatmeal
Fiber.
Lunch
Chicken
Protein.
Dinner
Veggie
Micros.
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Context
High GDF15 predicts all-cause mortality (aging). We want acute spikes (fasting) but low chronic baseline.
Scientific References:
1. Coll, A. P., et al. (2020). 'GDF15 mediates the effects of metformin on body weight and energy balance.' Nature.
1. Coll, A. P., et al. (2020). 'GDF15 mediates the effects of metformin on body weight and energy balance.' Nature.