Protein Power

Protein Power


Welcome to part two of our video series on
the fundamentals of optimal health. In the first part of this series, we covered an alkaline
forming diet. Today we’re going to talk about protein. Protein is one of the most overlooked and
most important aspects of achieving optimal health. Protein is the building blocks of
pretty much every cell, tissue, organ in our entire body. Deficiencies in protein are a
major factor in the aging process. As we get older, we lose muscle mass, and
as we lose muscle mass, our metabolism slows down, we can’t burn fat, we age faster, and
we just don’t feel as good. So, one of the number one things you can do to feel better
and to live longer is to make sure you’re getting enough protein. The benefits of protein include fat burning,
increased energy, better mood, maximizes growth hormone, improves sense of well being, a stronger
immune system, and it balances your hormones. One of the reasons why you’ll have a better
mood when you eat more protein is because all of the neurotransmitters in your brain
come from protein. Amino acids are the building blocks of protein,
and these are very important for hormone production, better mood, better neurotransmitter production,
fat burning, and all of the cells in your immune system, like white blood cells, come
from protein. How much protein should you eat? The peer-reviewed
medical literature has many different ranges. I’ve seen anywhere from 1 gram of protein
per kilogram body weight per day all the way up to 2 grams. But, the amount you’re going
to take in is going to, number one, to depend on what your goals are and, number two, how
much inflammation do you have in your body. The thing to understand here is that when
you have inflammation in your body, your body will actually use amino acids to make more
inflammatory proteins, like C-reactive protein that we see right here. Other markers of inflammation
are ESR, erythrocytes sedimentation rate; homocysteine, fibrinogen, and monocytes. I
run all of these blood tests on my patients who are chronically ill, and who want to achieve
optimal health. If your level of inflammation is low, then
you can consume more protein. I like a range of 1.5 to 2 grams per kilogram body weight
every day. If you have a high level of inflammation, meaning you have a high C-reactive protein,
high sed rate, homocysteine, fibrinogen or monosites, then you’re not going to want to
eat as much protein because, like I said before, protein will feed inflammation. If your inflammation
is high, then you want to use a range of about 1.0 to 1.2 grams per kilogram body weight. As an example, let’s say you have low levels
of inflammation and you weigh 150 pounds. The first thing you want to do is convert
pounds into kilograms, so you’ll divide 150 by 2.2 and this gives you 68 kilograms. Then,
you want to multiply by your desired protein intake. In this case we use 1.5 grams per
kilogram body weight, so someone who weighs 68 kilograms, multiply by 1.5 grams of protein,
equals 102 grams of protein every day. What are the best protein sources? Eggs, ideally
organic and free range. Fish, known to be relatively low in heavy metals and wild. Don’t
ever consume farm-raised fish. It’s loaded with toxins, hormones and chemicals. Chicken,
ideally organic and free range. Non-commercial forms of red meat, such as grass-fed, locally
raised beef, grass-fed buffalo, and grass-fed lamb. Grass-fed meats contain high levels
of Vitamin A, a fatty acid called CLA which is important for fat burning and muscle gain,
and it also contains healthy Omega 3 fatty acids. Dairy products, ideally organic from locally
raised dairy cows; nuts and seeds, particularly almonds, pecans, and walnuts. Legumes, such
as beans, lentils, and peas. Of course, all of these are ideally organic. Soybeans only
fermented, such as miso and tempeh. This is a key point. Dairy and soy should make up
the lowest percentage of your daily intake of protein. The reason why dairy should be low is because
dairy can be highly allergenic. Many people have dairy allergies and they don’t know it.
The reason why you want to consume a low percentage of soy is because soy protein is deficient
in sulfur containing amino acids, and sulfur containing amino acids are very important
for detoxification. Deficiencies in sulfur containing amino acids can lead to increase
toxicity in the system. Once you’ve calculated your daily protein
intake, and you know what your ideal sources are, you’ll want to look at this chart so
you can add up the amount of protein that you eat with each meal. This reference sheet
is available on my website, DrHedberg.com. All of these portion sizes are four ounces,
usually about the size of your fist. All you need to do is look at all the protein
sources you’ve eaten during the day and add up the total number of grams. We like a protein
powder called Whey Cool from Designs for Health. One scoop equals 24 grams. Most of you will
not be able to get all of your protein intake just from food, and you’ll need some kind
of protein supplement. I recommend eating three meals a day: breakfast,
lunch, and dinner, adding up your protein intake, and whatever your deficient in, go
ahead and add a protein shake or two to reach your goals. Well, that’s all I have for you today on protein.
Now you know how to calculate how much you need, the best protein sources, and an easy
chart here so you know how much you’re actually consuming. This is Dr. Nikolas Hedberg, chiropractic
physician and board certified chiropractic internist. Take care and be well.

One Reply to “Protein Power”

  1. Is whey protein recommended by you for people with leaky gut and multiple food sensitivities. I realize certain brands are superior to others. Would Whey Cool be o.k. for me? If not, do you have an alternative brand for someone like me? 

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