the protein myth that is messing you up!

Foods that heal – Foods that kill

The Protein Myth

Dr. Patrick Garrett, DC, B.Sci, DCCN, DABFM, FAAFM, BCIMConcierge Natural Healthcare

301 North Main Suite 301316-212-5429

doctorgarrett@yahoo.comFacebook.com/doctorgarrett

Who are Dr. Garrett

Dr. Patrick Garrett

Chiropractic College / Medical School

12 Years of Functional Lifestyle Practice

Specializing in reversing acute & chronic conditions naturally

Patients / clients all over the country & world

Clinical focus on reversing diabetes, asthma, allergies, eczema, psoriasis, migraines and epigenetic food therapy.

Physician

Postgraduate Educator300 Hour / 2 Year Diplomate Functional Medicine / Clinical Nutrition Program in Denver, Colorado

National Speaker Internal DisordersFunctional MedicineApplied Nutrition & Clinical ChemistryClinical NutritionFunctional Approaches to Reversing Diseases

National Speaker

Lifestyle Medicine ProgramCeliac DiseaseLifestyle Medicine – Metabolic Syndrome & NutritionLifestyle Medicine – Stress ManagementLifestyle Medicine – Weight ManagementLifestyle Medicine – Prescribing ExerciseLifestyle Medicine – OsteoporosisLifestyle Medicine – The Biology of Normal Sleep & Consequences of Insufficient SleepInfertility & Endocrinology & More

Postdoctoral Education

Lifestyle Medicine ProgramLifestyle Practices for Weight Management & Health PromotionModels of Behavior ModificationThe Pressure System Model of Lifestyle Counseling in Primary CareRationale for Lifestyle & Weight Management CounselingWeight Bias in Clinical Settings: Improving Health Care Delivery for Obese Patients

Postdoctoral Education

Diplomate of the American Board of Functional Medicine

Board Certified in Integrative Medicine

Diplomate of the American College of Clinical Nutrition

Senior Fellow of the American Academy of Functional Medicine

Diplomates & Certifications

Harvard Medical School Postgraduate Association– Member

American Academy of Integrative Medicine – Member

Physicians Committee on Responsible Medicine - Member

American Board of Functional Medicine - Past President

American Academy of Functional Medicine - Chairman of the Board of Directors

Green Med Info – Board Member

Bloodid - Medical Director

Leadership / Membership

Food as Medicine

The Protein Myth

Foods that heal Foods that kill

What are your thoughts on this subject?

Best Example

Ryan Nelson

Vegan

No meat athlete

What does he eat?I will eat basmati rice occasionally, but other then that I am a gluten free, grain free, vegan. In most cases I buy local and organic. Some of my favorite foods include sweet potatoes, garbanzo beans, lentils, split peas, squash, buckwheat, almonds, pumpkin seeds, sunflower seeds, chia seeds, avocados, strawberries, raspberries, apples, bananas, kale, spinach, sprouts & red pepper.

For example his training program includes:Breakfast: Apple, almonds, pumpkin seeds, sunflower seeds, almond butter, and flax milk.

Lunch: Big green salad with lentil veggie soup.

Snack: Banana & almond butter.

Dinner: Homemade buckwheat pizza.

Snack: Chia pudding.

Best Example

Rachel Godwin

Vegan

No meat athlete

What does she eat?• I eat 80-90% raw; more so in the warm months and less in the

winter months. My meals typically look like this:

Breakfast: 1 melon (summer)Oats or quinoa with hemp powder, goji berries, and cinnamon (winter)

Snack: 2 Cups of Strawberries, blueberries, raspberries or blackberries

Lunch: Mangoes, Pineapple, papaya or apples

Snack: Grapes, oranges or apples

Dinner: Giant spinach and kale salad with mushrooms, peppers, tomatoes, avocado (summer)Veggie stir fry or veggie soup (winter)

What are some “protein myths”?

• Without meat, you won’t get enough protein

• Without meat, you won’t get enough B12 & vitamin D

• Without meat, you won’t get complete proteins

What is protein?• Prior to 1838 - “animal substance” like muscles

• In 1838 – “Protein” was coined by Jöns Jakob Berzelius after the Greek god Proteus

• In 1838, Gerritt Mulder, a Dutch physician described the basic formula for protein – C40-H62-N10-O12

• Compare to carbohydrate or fat

– C6-H12-O6 Carb

– C10-H18-O2 Fat

How much do we need? (The Swiss study)

1865, Adolf Fick & Johannes Wislicenus, faculty of Swiss University– Protein-free diet for 24 hours – Ascended almost 2,000 meters

• They calculated the amount of work done during the ascent

• Measured the amount of nitrogen in the urine they excreted.

• Each metabolized approximately 37 grams (g) of protein.

How much do we need?(The German study)

• Wilbur Atwood – The newly formed USDA

• Average factory worker consumed 125g per day and seemed strong & healthy

How much do we need?(The American study)

• Kellogg worked with Yale scientist

• Yale athletes ate ½ the protein of Germans

• Remained vigorous and strong

• Had less urea and uric acid waste products

How much do we need?(The Rat Milk study)

In 1913– Mendel and Osborne – Reported rats grew better on animal, than on

vegetable, sources of protein

How much do we need?(The Rat Milk study)

Problems with rats– Rat babies have an 11 x higher need for

protein than human babies– Rats achieve adult size in 5 months– Human achieve adult size in 17 years

– Baby rats & baby humans are not the same

How much do we need?(The WHO)

• 5% of their daily calories

• 3000 calorie – 38 grams of protein for men

• 2300 calorie – 29 grams of protein for women

How much do Americans need?(The WHO – US Modified)

• 5% of their daily calories

• 2600 calorie – 31 grams of protein for men

• 2000 calorie – 25 grams of protein for women

Enough Protein?

How hard is it to get 30 grams of protein with 3 meals and 2 snacks?

It’s Not.

If you eat a diet rich in variety, unprocessed, whole foods, then you will get more than enough protein to be healthy and prevent disease.

Why does it not matter?

At a 2600 calorie diet, you would need a whopping 31 grams of protein. – 3 oz of beef – 28g (90%)– 2 eggs – 12g (39%)– 3 oz of oats – 15 (48%)– 1 cup of quinoa – 24g (77%)

– 3 oz of nuts – 21g (68%)– 3 oz of seeds – 15g (48%)

If you don’t eat meat, you won’t

get enough complete proteins!

What about amino acid deficiency?

Complete or balanced protein – Beef – balanced– Buckwheat – balanced– Quinoa – balanced– Kale – balanced– Chia – balanced– Hemp – balanced– Rice + beans – balanced

What about amino acid deficiency?

Amino acids are building blocks or proteins

– Essential Amino Acids: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine.

– Nonessential Amino Acids: Alanine, Asparagine, Aspartic Acid, Glutamic Acid.

– Conditional Amino Acids: Arginine (essential in children, not in adults), Cysteine, Glutamine, Glycine, Proline, Serine, and Tyrosine.

What about amino acid deficiency?

Balancing amino acids– Low lysine foods – add salmon– Low tryptophan – add nuts, seeds, salmon

Mediterraneanlifestyle

What about B12?

• First – Do animals make B12?

• Second – Where do animals get B12?

What about B12?

Bacteria – Your best friend• Over 750 species • 9 to 1 ratio• Fermented foods• Fermented drinks• Dirty living• Things that kill them

Do you have to be vegetarian?

Not at all, it just helps.– The health of meat is

defined by the health of the animal and their diet.

Healthy or not?

Healthy or not?

Healthy or not?

Healthy or not?

Healthy or not?

Healthy or not?

Healthy or not?

Protein Summary

For a healthy diet

• It is easy to get more than you need

• It is easy to get complete amino acids

• You can be healthy & vegetarian

• Most of the animals you eat are vegans

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