Join Dr. Patrick Garrett to learn everything you ever wanted to know about why Americans think they are actually protein deficient.

1. Foods that heal – Foods that kill
The Protein Myth
Dr. Patrick Garrett, DC, B.Sci, DCCN, DABFM, FAAFM, BCIM
Concierge Natural Healthcare
301 North Main Suite 301
316-212-5429
doctorgarrett@yahoo.com
Facebook.com/doctorgarrett

2. Who are Dr. Garrett

3. 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

4. Postgraduate Educator
300 Hour / 2 Year Diplomate Functional Medicine
/ Clinical Nutrition Program in Denver, Colorado
National Speaker
Internal Disorders
Functional Medicine
Applied Nutrition & Clinical Chemistry
Clinical Nutrition
Functional Approaches to Reversing Diseases
National Speaker

5. Lifestyle Medicine Program
Celiac Disease
Lifestyle Medicine – Metabolic Syndrome & Nutrition
Lifestyle Medicine – Stress Management
Lifestyle Medicine – Weight Management
Lifestyle Medicine – Prescribing Exercise
Lifestyle Medicine – Osteoporosis
Lifestyle Medicine – The Biology of Normal Sleep &
Consequences of Insufficient Sleep
Infertility & Endocrinology & More
Postdoctoral Education

6. Lifestyle Medicine Program
Lifestyle Practices for Weight Management & Health Promotion
Models of Behavior Modification
The Pressure System Model of Lifestyle Counseling in Primary Care
Rationale for Lifestyle & Weight Management Counseling
Weight Bias in Clinical Settings: Improving Health Care Delivery for
Obese Patients
Postdoctoral Education

7. 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

8. 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

9. Food as Medicine
The Protein Myth
Foods that heal
Foods that kill

10. What are your thoughts on this
subject?

11. Best Example
Ryan Nelson
Vegan
No meat athlete

12. 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.

13. Best Example
Rachel Godwin
Vegan
No meat athlete

14. 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)

15. 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

16. 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

17. 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.

18. 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

19. 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

20. 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

21. 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

22. 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

23. 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

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

25. 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.

26. 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%)

27. If you don’t eat
meat, you won’t
get enough
complete
proteins!

28. What about amino acid deficiency?
Complete or balanced protein
– Beef – balanced
– Buckwheat – balanced
– Quinoa – balanced
– Kale – balanced
– Chia – balanced
– Hemp – balanced
– Rice + beans – balanced

29. 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.

30. What about amino acid deficiency?
Balancing amino acids
– Low lysine foods – add salmon
– Low tryptophan – add nuts, seeds, salmon
Mediterranean
lifestyle

31. What about B12?
• First – Do animals make B12?
• Second – Where do animals get B12?

32. What about B12?
Bacteria – Your best friend
• Over 750 species
• 9 to 1 ratio
• Fermented foods
• Fermented drinks
• Dirty living
• Things that kill them

33. 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.

34. Healthy or not?

35. Healthy or not?

36. Healthy or not?

37. Healthy or not?

38. Healthy or not?

39. Healthy or not?

40. Healthy or not?

41. 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

42. Thank you
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