Do you know if you’re getting enough protein? Everyone should prioritize this macronutrient and aim for a minimum of 30 grams of protein per meal. Sarcopenia, which is muscle loss, starts at age 30 for women and age 40 for men. This vital macronutrient is required in proper amounts if you want to age well, feel, and look your best. 

While the mainstream narrative surrounding protein is that we eat too much - if you examine the data - the opposite is true. Red meat consumption reached its highest point in 1971 and has been decreasing ever since. We eat 1/3 less red meat than we did 40 years ago, and get 71% of our calories from processed plant foods, namely carbohydrates which, in comparison to animal foods, are nutrient poor, calorie rich, and disrupt our blood sugar  (BTW — Shouldn’t heart disease rates have dropped or slowed a least a little instead of skyrocketing?). 

Most adults today eat 1g per kg of body weight or less, which is close to the minimum.  In the mid 1980s we reduced our consumption of eggs and beef by almost 35% in both categories and increased our intake of carbs and plant foods by over 400 calories per day. The result? A huge spike in both obesity + diabetes (and an increase in heart disease which was the opposite of the desired goal - article on this to come later). 

Protein is required by every single cell in the body. We need protein to repair cells, make new ones, help in metabolic processes, make proteins that help to sleep, create various hormones, maintain pH levels, make antibodies to fight infection (think: viral protection), help in liver detox (read on for more on this) and so much more. 

Eating adequate amounts of protein results in increased satiety, better blood sugar stabilization (level energy through the day, no cravings), improvements in cardiometabolic risk factors, and improvement in body composition (increased muscle + fat loss). 

Protein is also required for phase II liver detoxification, which is why the concept of a juice cleanse lacks any real merit and is unhelpful advice at best, and damaging at worst. Drinking fruit and vegetable juice for days will disproportionately up regulate phase I while neglecting the essential nutrients needed for phase II (not to mention cause some serious blood sugar dysregulation which causes damaging inflammation and increased cravings!). 

While focusing on real, whole-foods, is always my favorite way to go, adding in a protein powder can be helpful if you’re struggling to get proper amounts of protein daily. 

Unfortunately, many protein powders on store shelves are contaminated with various toxins. The Clean Label Project is an organization that tests food and supplements so consumers can be properly informed. In the 134 TOP SELLING protein powders they tested, 75% had lead, 74% had cadmium, and 55% had BPA. They also contained high amounts of mercury, arsenic, pesticides, and mycotoxins. Of note, plant based protein powders tested the worst, and the ‘certified organic’ label did not account for presence of these toxins. Why should you care? Arsenic is a known human carcinogen and listed as number one on the priority list as a substance that poses biggest threat to human health. Cadmium is also a carcinogen and is also linked to birth defects and kidney damage. Lead BPA is an estrogen mimicker and disrupts hormones which can lead to a myriad of negative downstream effects. The list goes on. Some of the popular brands that tested the WORST were Garden of Life, Vega, Quest, and Nature’s Best. Past me who loved Garden of Life and Vega: cringing!

I always recommend a collagen based protein powder for a few reasons. Firstly, animal based protein powders like collagen will do better from a ‘clean’ perspective because they are not high in pesticides, heavy metals, mycotoxins, and other contaminants in comparison to plant powders, simply because they are not plants or grown in the earth. Secondly, when we eat animal protein, we are usually eating the muscle meat. How often do you sit down to a plate of organ meats or collagen? Probably not every day. Unfortunate for us, this is where a lot of different nutrients are located, such as fat soluble vitamins and different amino acids than those present in muscle meat. For example, they’re very high in glycine which help hair, skin, nails, tendons, and fascia. Glycine is also required for glutathione synthesis (glutathione is our body’s master antioxidant). It’s important to realize that collagen production declines starting in our 30s, so this makes collagen an even better choice. 

 In addition to people who need to optimize their protein intake, collagen is helpful for a myriad of conditions and disease states:

• Athletes as it has been shown to improve joint pain after exercise and support connective tissue

• Rheumatoid arthritis as it has been shown to significantly improve pain scores

• Intestinal permeability as it has been shown to help seal and heal ‘leaky’ gut

• Those with heart issues as it was shown to improve markers of atheroscleoris such as cholesterol levels and arterial stiffness

• Anyone who needs to improve bone mineral density, as participants in a clinical trial had significantly increased their bone mineral density scores after using collagen for a year

So, if store brands aren’t high quality and trustworthy, what brands are? Further Food is my all time favorite brand I have been using for years. This is the first and only brand that I can see a tangible difference in my hair growth and nail quality. I use the chocolate flavor everyday either in the morning as ‘hot chocolate’ with some MCT oil and stevia drops, or mixed into chia seed pudding at night as a healthy, blood sugar stabilizing dessert. You can also add the unflavored or vanilla to your coffee and other recipes. Their bovine collagen is non-GMO, grass fed, pasture raised, sugar free, dairy free, keto, paleo, kosher certified, and third party tested for purity, potency, and quality. They also have a marine collagen option which is wild caught for those who may prefer that. For 15% off your first purchase with Further Food Collagen, use my code CHRISTINA15 and click: HERE 

For access to 15% off practitioner only professional-grade supplements from over 300 different brands, click here.

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The above content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Individuals should always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.

References:

https://pubmed.ncbi.nlm.nih.gov/25926512/

https://cleanlabelproject.org/protein-powder-white-paper/

https://www.atsdr.cdc.gov/spl/#2017spl

https://www.ewg.org/news-insights/news/nobody-should-drink-water-lead-especially-kids-ewgs-guide-parents-can-help

https://www.ewg.org/sites/humantoxome/chemicals/chemical.php?chemid=30004

https://www.ewg.org/research/bpa-bombshell?gclid=CjwKCAjw4qCKBhAVEiwAkTYsPJaEEcYN5E8xaoGLtLm36w5i7x1eSR2KXV_bNv8yybSN947SCHHiQxoCC-cQAvD_BwE

https://pubmed.ncbi.nlm.nih.gov/18416885/

https://pubmed.ncbi.nlm.nih.gov/11411957/

https://pubmed.ncbi.nlm.nih.gov/8378772/

https://pubmed.ncbi.nlm.nih.gov/28174772/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429168/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/#!po=1.72414