Wednesday, April 6, 2022

 


Protein:  A Master Macro-Nutrient Partner 

Introduction 

Our entire society is on a protein binge, brainwashed with poor information. We need to separate fact from fiction so that we can determine which protein sources our bodies benefit from most. So, our overall objective is to eat fewer animal products in general so that we can reduce the amount of protein from animal sources and increase the amount of protein from plant sources.

Interestingly, the nutrition-related materials used in most schools have been provided free of charge by the meat, dairy, and egg industries for over 70 years. Those industries have successfully lobbied and influenced the government into believing that we need meat, dairy, and eggs in order to be properly nourished. We have been programmed with incorrect and dangerous information. The average American consumes over 100 g of protein daily, about 50% more than the recommended daily amount. Yet, too many, including athletes, fitness enthusiasts, bodybuilders, dieters and the overweight, turn to protein powders, protein drinks, and nutritional bars in a quest for even more protein.

Now, it is true that vigorous and regular physical workouts require additional protein. But this increase in protein should be proportional to the increased need for extra calories burned from exercise. As exercise increases our appetite, we increase our caloric intake accordingly, and our protein intake increases proportionally.

Measuring Animal Protein

Macro nutrients are nutrients that supply the calories our bodies need for energy and growth; the four macronutrients in the food we eat include water, carbohydrate, proteins and fat.

Proteins are built from long chains of amino acids, like beads on a string. After a person eats protein, the body breaks it down into individual amino acids in the intestine, before reassembling them after intestinal absorption to form new proteins for itself. 

Among several other measurement tools, The Amino Acid Score (AAS), measures how faithfully the arrangement of amino acids in various food proteins matches the arrangement of amino acids the body reassembles to use. Animal-based dietary proteins contain the amount and proportions of amino acids that are most similar to those of humans. And, plant- based proteins differ. So, it is easy to incorrectly assume the proteins in animal foods allow for more efficient use, giving rise to the incorrect idea that they are ‘high quality.’

Protein and Satiety

In our classes about weight management, we urge folks to ‘eat until satisfied, not until you are full.’ For many people this can be achieved by engaging in purposeful monitoring the satiety signals; we experience a continuum of hunger/fullness sensations. We have all been famished, very hungry, craving certain foods, a feeling of satisfaction with the current amount of food, and then the sensation of fullness. Many people find it useful to do a mental rehearsal when eating and, in that process to identify where they are on the scale of satiety.

Yes, food cravings can be problematic and challenging but, they are often caused by an unhealthy low nutrient eating regimen that may contribute to a state of insulin resistance, and to carbohydrate cravings. Excessive psycho- environmental stress may also be a factor in this process, as your body's cells are starved of fuel.

 

Remember, there are both unhealthy carbohydrates, e.g. sugar and highly processed foods and on the other hand, complex carbohydrates like berries, green leafy vegetables, and beans that are some of the most healthful foods that are available. So, let’s all of us learn all we can about food choices, and reading food labels.

Protein, consumed in reasonable quantities is an important ingredient in the complex synergistic dietary mix; it always has been and will continue to be not only important, but essential.

The western diet typically contains an excess of protein - especially animal protein. So, an eating plan that contains berries and other fruits, plentiful vegetables, especially green and cruciferous vegetables, legumes, whole grains, nuts, seeds, and select supplements, taken together, are fully adequate to achieve and maintain optimal health.  Plant-based nutrition may be the answer to most of our questions about the primary and secondary prevention of medical conditions, and contains 50 to 70 g daily of various healthy plant proteins.  Having said that, it is very important to note that the food we ingest is not the only critically important lifestyle factor. Movement and regular exercise, avoiding excessive stress, maintaining healthy relationships, avoiding tobacco and other addictive substances, and maintaining a healthy weight and Body Mass Index (BMI) are all necessary components of optimal health.

Research indicates that meals based on vegetable proteins sources, beans and peas, are more satiating than meals based on animal protein sources, veal and pork. So, the intake of animal protein has been associated with subsequent weight gain, but consumption of plant protein has not. Beans, a vegetable protein, is free of problematic animal proteins sources such as saturated fat and cholesterol; instead, beans offer a bonus in the form of fiber, which will likely explain their satiety benefits. Consume a protein drink of just straight whey and water, and it can cause insulin resistance within hours! More than 97% of Americans get enough protein, but 97% of Americans do not get enough dietary fiber. Meat consumption is associated with increased insulin levels, weight gain, and higher diabetes risk.

Protein Structure

Because your body cannot make the nine essential amino acids itself, you need to get them from the foods you eat. The essential amino acids include: 

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine

·    Arginine is considered an essential amino acid for young people, but generally not for adults.

Most foods from animal protein sources will provide all the essential amino acids you need, and many plant-based protein foods can be excellent sources of amino acids as well. 

These seven foods are some of the best sources of dietary amino acids available:

1.    Quinoa: is one of the most nutritious grains available today. In addition to being a good source of fiber, it contains all nine essential amino acids that your body needs from food. It also has a higher amount of lysine than wheat or rice, making it a better source of these amino acids than other grains.

2.    Eggs: Eggs are an excellent source of protein, containing all of the essential amino acids. Studies suggest that the amino acids provided by eggs are better utilized by your body than other sources like casein or soy.

3.    Turkey: Turkey has high amounts of tryptophan, an amino acid the body uses to make the B vitamin called niacin which is necessary for digestion, healthy skin, and nerves. Tryptophan also helps produce serotonin which affects your mood and can contribute to feelings of happiness and relaxation. Because they’re all high in protein, other meats are good sources of amino acids as well. 

4.    Cottage Cheese: A 100-gram serving of cottage cheese provides about 25% of your daily value of protein and contains significant quantities of several amino acids, including threonine and tryptophan.

5.    Mushrooms: Mushrooms contain a total of 17 amino acids, including all of the essential ones. One study showed that supplementing a cereal diet with mushrooms would help overcome lysine deficiency.

6.    Fish: Most types of fish contain essential amino acids and other important micronutrients. Salmon is high in amino acids and Omega 3s (important fatty acids that support heart and other health issues).

7.     Beans : Beans are a great source of high-quality protein — 20-45% of their protein is rich in the amino acid lysine. Peas and beans contain 17-20% high-quality protein while lupins and soybeans contain 38-45%. 

Legumes and beans include:

o    Peas

o    Chickpeas

o    Lentils

o    Soybeans

o    Peanuts

o    Cooked kidney beans

o    Black beans

o    Garbanzo beans

o    Edamame

Amino acids are the building blocks of proteins. There are about 20 different kinds of amino acids; different proteins are made from stringing together different sequences of the various amino acids. Three of the amino acids – leucine, isoleucine and valine have fatty acid chains that branch off from their central structure and are thereby referred to as ‘branched–chain’ amino acids’ BCAA. The recommended dietary allowance for protein is about 50 grams a day (46 for women, 56 for men).

And, a word of caution about some cultural details about protein.

We have a frenzy of information about protein and a lot of it is misinformation and biased presentations about protein. At the center of this is advocacy for animal-based protein. To balance this out a bit, we have numerous strong advocates for plant-based eating who are well vetted medical professionals and who are leaders of dynamic organizations that exist to have cutting edge practices for promoting primary and secondary prevention of chronic disease. Here are a few select, reputable and well vetted sources for promoting plant-based food consumption. 

Advocates for Plant-Based Eating 

·      The American College of Lifestyle Medicine. 

   The Seventh Day Adventist Church: does not require, but promotes plant -based eating …

·   Dr. John McDougall: author of ‘The starch solution: eat the foods you love, regain your health, and lose the weight for good!’ and ‘The McDougal plan.’

· Dr. Neal N. Barnard: President of the Physicians’ Committee for Responsible Medicine and Author of ‘The cheese trap: how breaking a surprising addiction will help you lose weight, gain energy, and get healthy.’

·  Dr. Garth Davis: ‘Proteinaholic: how our obsession with meat is killing us and what we can do about it.’

·      Dr. Dean Ornish: ‘UnDo It: how simple lifestyle changes can reverse most chronic diseases.’

·      Dr. Caldwell B. Esselstyn Jr. ‘Prevent and reverse heart disease: the revolutionary, scientifically proven, nutrition- based cure.’

·      Dr. David L. Katz: Author of ‘Disease proof, slash your risk of heart disease, cancer, diabetes, and more – by 80%.’

·   Dr Michael Greger: Founder of Nutrition Facts.org, and author of ‘How not to die, discover the foods scientifically proven to prevent and reverse disease.’ 

·      William A. Zahler: Author of ‘Health, Inertia and Information: Why are we Sick?’ and founder of the lifestyle–interventions.com website.

·      Dr. Pam Popper:  Author of  Solving America’s Healthcare Crisis’

·        Dr. Matthew Lederman: Vice President of Medical Affairs for Whole Foods Markets

·      Dr. Aluna Pulde: Author of ‘Forks Over Knives Family: Every parent’s guide to raising healthy, happy kids on a whole food plant-based diet.’

·     Dan Buettner: Author of: ‘The Blue Zones Solution: eating and living like the worlds healthiest people.’ In the Blue Zones we have five regions in the world where folks are primarily plant-based eaters and who live very long lives without disease.

·      Dr. Joel Fuhrman: Author of ‘Super Immunity: the essential nutrition guide for boosting your body’s defenses to live longer, stronger, and disease free.’

·  Dr. T Colin Campbell is author of: ‘The Future of Nutrition: an insider’s look at the science, why we keep getting it wrong, and how to start getting it right.’  He is the Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry at Cornell University. Campbell has become known for his advocacy of a low-fat, whole foods, plant-based diet.

·      Drs. Beth Frates et al: ‘lifestyle Medicine Handbook, an Introduction to the Power of Healthy Habits’

·      Doctors John Kelly and Jeni Shull: authors of ‘Foundations of lifestyle Medicine: The Lifestyle Medicine Board Review Manual.’

Both animal and plant proteins are made up of about 20 common amino acids. The proportion of these amino acids varies as a characteristic of a given protein, but all food proteins—with the exception of gelatin—contain some of each. Amino acids are required for the synthesis of body protein and other important nitrogen-containing compounds, such as creatine, peptide hormones, and some neurotransmitters. Although allowances are expressed as protein,  the biological requirement is for amino acids.

 This process of recapture is not completely efficient, and some amino acids are lost by oxidative catabolism. Metabolic products of amino acids (urea, creatinine, uric acid, and other nitrogenous products) are excreted in the urine; nitrogen is also lost in feces, sweat, and other body secretions and in sloughed skin, hair, and nails. A continuous supply of dietary amino acids is required to replace these losses, even after growth has ceased.

Amino acids consumed in excess of the amounts needed for the synthesis of nitrogenous tissue constituents are not stored but are degraded; the nitrogen is excreted as urea, and the keto acids left after removal of the amino groups are either utilized directly as sources of energy or are converted to carbohydrate or fat.

Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—are not synthesized by mammals and are therefore dietarily essential or indispensable nutrients. These are commonly called the essential amino acids. Histidine is an essential amino acid for infants, but was not demonstrated to be required by adults until recently under special circumstances (e.g., in premature infants or in people with liver damage), amino acids such as cystine and tyrosine, not normally essential, may become so because of impaired conversion from their precursors (Horowitz et al., 1981). Arginine is synthesized by mammals but not in amounts sufficient to meet the needs of the young of most species. Although it is not believed to be required by the human infant for normal growth, the need for arginine by the premature infant is unknown. When arginine is present in small amounts relative to other amino acids (such as in intravenous solutions or amino acid mixtures), or when liver function is compromised, arginine synthesis may be insufficient for adequate function of the urea cycle.

Protein is an important and essential building block in all living organisms. Plants can produce protein, but animals, including humans, must get protein from their diets to survive. Humans can effectively digest protein from many sources, including animals, plants, fungi, and bacteria. In high-income nations, dietary protein is now predominantly supplied by industrially produced animal products such as meat, dairy, and eggs. Alternative proteins offer solutions for many of these intersecting problems in food production. From traditional legumes and fungi to novel food products like plant-based meats, alternative proteins are increasingly common in meals around the world.

Some Folks Require Additional Protein 

·      Infants: We need the most protein when we are babies when we are just beginning our journeys of growth and development. A full liter of breast milk contains about 7–11 g of protein and healthy growing babies consume about 1.5g/ kg per day. Breast-fed babies tend to take in less protein than formula fed babies. And, breast-fed babies have better immune function than formula fed babies.

·      Athletes: interestingly, the research results concerning protein needs for athletes are inconsistent, but body builders may need about 5% more protein and endurance athletes need 67% more just to maintain their respective muscle mass. Athletes need protein the most right after working out. An important 2001 study found that adding proteins in the absence of carbohydrates is pointless. So, dedicated athletes do not necessarily have a clear road ahead. It is probably accurate to say that you may need 3 to 4 times the amount of carbs compared to the protein. Post workout carbs are at least as important as protein in improving performance. And, protein intake does not increase protein synthesis unless you include carbs.

·  The Bedridden: Sick people on bed rest have among the highest protein needs. A 2004 study of 14-day bedrest intervals found impaired anabolism, (muscle building), and also recommended a slightly higher protein requirement for the bedridden.

·  The Elderly: Muscle loss due to aging, (sarcopenia), according to conventional wisdom, holds that our protein requirements increase when we get older. However, the research is not all that clear. Research has found that those who were sedentary lost muscle. And, those who were exercising gained muscle. The research shows that the RDA was completely adequate in the elderly population that was exercising. Also, research has shown that those elderly with severe kidney disease did not benefit from increased proteins, because their kidneys could not process that protein excess quickly or efficiently enough.

Advertising and Meat Substitutes

So, we see a growing cadre of so-called ‘vegan’ meat substitutes including all sorts of cheese, sausage, hamburger and etc. on our grocery shelves. While these are convenient foods, they tend to be quite highly processed, containing ingredients of questionable quality. The food industry has gone to extraordinary lengths to meet every culinary impulse. In an ideal environment, we would all return to consuming natural, unprocessed produce and other plant-based items.

We caution consumers about buying on impulse in response to television ads about self-care products including foods that make extravagant claims and, in some cases, lie to us about their products. A recent TV ad markets a product containing two categories of plant- based food that are processed into capsules that sell for $100 for a month’s supply. A close reading of the food contents label states that they are to be taken along with one’s normal eating regimen. And, of significant concern, is the inference that the customers must take this product because in our culture it is impossible to eat in a healthy way without it. Also, in this same TV ad is a dialogue that their product contains ‘whole plant foods that are equivalent to unprocessed foods; However, the truth is that such processing modifies the fiber and the polyphenol micronutrients that are chemically bound to the fiber. So, it appears that there is no pill or product that is as nutritious as ‘un-messed around with’ fresh, whole produce.

Some processed plant-based foods are healthy; for example, the soy milk that we drink at my house contains two ingredients: water and soy beans. And, soy products provide protein with a biological value as high as that of animal protein. It is low in fat and contains phytoestrogens that may protect against certain types of cancer. Also, hummus is basically cooked chickpeas and water, and is delicious. Both of these products are good sources of protein and, contain other health -providing micro nutrients. 

 Dr. Garth Davis, ‘Proteinaholic 

America is obsessed with protein, and it’s causing an untold amount of pain, suffering, and premature death. And the sad thing is, it’s all preventable.

Garth Davis, MD is one of the country’s most highly respected and top bariatric surgeons who sees the health consequences of this epidemic every single day, as patient after patient sits across from him in his office wondering how it all went wrong for them. That’s why Dr. Davis decided to write Proteinaholic: How Our Obsession With Meat is Killing Us and What We Can Do About It.’ He knows the answer and felt a deep sense of personal and professional responsibility to share it with us. Dr. Davis was a Proteinaholic himself when he believed that meat, dairy, and eggs were vital for maintaining strength. and long-term health.

Now, Davis is a competitive Ironman Triathlete in his spare time. He’s traded his steak and eggs for potatoes and vegetables. And he’s thriving! Crushing his personal bests in marathon and triathlon times, Davis is proving the human body runs best on plants. He has also helped, or is helping, hundreds, if not thousands, of patients avoid going under his surgical knife in their quest to lose those unwanted pounds. His book is written to help patients accomplish just this, as it packs in clinical study after clinical study of the growing body of evidence showing that ditching our protein addiction is the best thing we can do for our health.

Not only will you lose weight, but also the chronic diseases that come with it by following Davis’s plan of filling your plate with plant-based, whole foods, namely fruits, vegetables, legumes, and whole grains. Everyone should read and implement the strategies laid out in Proteinaholic to avoid our most common chronic killers in Western cultures.

It will be vital to the future of our country for healthcare providers to understand the concept of ‘Food as Medicine.’ This needs to start in medical schools and some medical schools have heard the calling. I think medical students need to be taught about nutritional science, but they also need to be taught how to cook. This may sound silly but knowing the science is useless if you cannot transfer that knowledge into practical recommendations for the patient. Do medical schools have a vested interest in preserving the status quo? And, does the powerful pharmaceutical industry have that same vested interest?

Protein is an important and essential building block in all living organisms. Plants can produce protein, but animals, including humans, must get protein from their diets to survive. Humans can effectively digest protein from many sources, including animals, plants, fungi, and bacteria. In high-income nations, dietary protein is now predominantly supplied by industrially produced animal products such as meat, dairy, and eggs. Alternative proteins offer solutions for many of these intersecting problems in food production. From traditional legumes and fungi to novel food products like plant-based meats, alternative proteins are increasingly common in meals around the world.

Alternatives to meat and other animal products have been around for millennia in the form of protein-rich foods like soybeans, peas, and nuts. However, alternative protein can also refer to more recent innovations in mimicking foods that are traditionally animal-based, including eggs, dairy, and different types of meat. From plant-based eggs to cultivated meats produced from cultured animal cells, the alternative protein industry has been attracting growing attention from consumers and investors alike. Replacing animal products produced conventionally with alternative proteins would reduce animal exploitation and curb the environmental impacts of food production. 

WHO MIGHT EAT ALTERNATIVE PROTEINS AND WHY?

There are many different reasons why someone might choose alternative proteins. Certain religious beliefs, for example, encourage plant-based diets and others compel adherents to abstain from eating specific types of meat, such as pork or beef.

Other people may turn to alternatives for health reasons, especially in high-income countries where contemporary diets are rich in animal products. For example, diets in many higher-income countries such as the United States and Australia feature high intake of red meat and other cholesterol-rich foods such as cheese and eggs—which raise the risk of developing poor health conditions. Alternative proteins can offer people a way to reap the health benefits of reducing their animal protein intake without sacrificing the enjoyment derived from eating meat and other animal products.

Alternative proteins can also appeal to people who seek a more ethical diet. Concerns about the environment, climate change, and animal welfare are often cited as reasons for reducing animal products.

Food access is highly unequal in the US, but for consumers who have easy access to a range of food sources, selecting products that come from plant sources rather than from animal sources helps build the market for alternative products.

WHAT ARE ALTERNATIVE PROTEIN SOURCES?

Protein is a macronutrient made of polymers of amino acids and is a key building block for the bodies of living organisms. Because protein exists in a wide range of organisms, alternative protein products can be created by rearranging amino acid profiles of raw materials to create products that look, taste, and feel like meat. There are many alternative protein sources from legumes, nuts, seeds, and other plants that are consumed on their own or used to make alternative protein products, including:

  • Peas
  • Wheat
  • Canola
  • Fava beans
  • Lentils

·        Fungi are also used as alternative protein sources and can be beneficial for vegan diets:

  • Trumpet, button, and shiitake mushrooms are commonly used in a variety of dishes and can contain high levels of protein, and some varieties contain vitamin B12, a nutrient that is predominantly found in animal products.
  • Fusarium venenatum (microfungus), with fibers that imitate the texture of animal muscle, is the main ingredient of some popular plant-based food products.
  • Koji, dubbed the national fungi of Japan, has traditionally been used to make soy sauces and miso, but it is also the base for a new range of alternative meat products, including plant-based pork chops and scallops. 

IS ALTERNATIVE PROTEIN HEALTHY?

Unprocessed or minimally processed foods like vegetables, cooked beans, or wholegrain rice tend to be most beneficial for health. The nutritional value of alternative protein products varies based on the raw ingredients, the degree of processing, and any additives or other ingredients that may be present to enrich foods with vitamins and minerals or to influence the taste or texture of the final product (such as spices, shelf stabilizers, and coloring agents).

Tempeh is an example of an alternative protein that is minimally processed and packed with nutrients, including iron, calcium, and magnesium. It also contains prebiotics from the fermentation process, which can help maintain beneficial gut flora.

Low Carb vs High Protein vs Whole Food Plant- Based ) (WFPB) Eating Plans

·      Paleo: Paleo eating plans focus mostly on a high-protein diet with a lot of vegetables and fruit. Unlike keto and Atkins, this diet doesn't aim to be low-carb; it cuts out, grains, dairy, legumes and refined and processed foods. The Paleo diet, also known as the Caveman Diet, cuts out carbs from grains and sugar, as well as all processed foods, with the intention of eating as closely as possible to the way one’s ancestors ate. The Paleo diet fuels your body using protein and fat. Paleo’s focus on high-quality whole foods means there is a potential for this diet to be expensive. The lack of dairy products can lead to low calcium levels and cause low bone and tooth density, Eliminating whole grains means less fiber intake and this can have a negative impact on gut health.

·      Keto: On a keto plan, the main objective is to limit carbs to keep the body in ketosis. This means cutting out a large swatch of plant foods, including many vegetables and fruits. It is important to ensure balanced nutrition from other sources when these nutrient-rich foods are cut out.  Ketosis is a process that happens when your body doesn't have enough carbohydrates to burn for energy. Instead, it burns fat and makes things called ketones, which it can use for fuel. Ketosis is a word you'll probably see when you're looking for information on diabetes or weight loss. The strict nature of the keto diet makes it difficult to sustain over time. Nutrient deficiency may occur due to restrictions on certain foods that provide nutrients and calories. Some people may experience the “keto flu” as a result which includes brain fog, feeling tired, and constipation. Consuming higher amounts of saturated fat on the keto diet may negatively impact your heart health.

·      The Atkins diet is a low-carbohydrate fad diet devised by Dr. Robert Atkins in the 1970s, marketed with claims that carbohydrate restriction is crucial to weight loss and that the diet offered "a high calorie way to stay thin forever". It is important to know that Dr. Adkins, himself, had coronary artery disease.   

·      Whole food Plant -Based (WFPB): Eating a plant -based diet is a more compassionate way to eat. Each year the United States grows and kills about 9 billion livestock animals. That’s a lot of unnecessary suffering. The food we choose to eat makes an important difference in addressing both global warming and personal health as well as feeding the hungry. Plant-based foods

focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean that you are vegetarian or vegan and never eat meat or dairy. The average requirement is 42 grams of protein a day. Non-vegetarians get way more than they need, and so does everyone else. On average, vegetarians and vegans get 70% more protein than they need every day.

Carbohydrates 

It is very important to know that there are two primary types of carbohydrates: 

(1)         Simple Carbohydrates: are found naturally in foods such as fruits, milk, and milk products. They are also found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks. They are broken down quickly by the body to be used as energy.

(2.) Complex Carbohydrates: include all of the fruits and vegetables and some of the most nutritious, healing of all foods. They are made up of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables. 

* Both simple and complex carbohydrates are turned into glucose (blood sugar), in the body and are used for energy.

 

Do Vegetarians Get Enough Protein? 

Nutritional quality indices show plant-based diets are the healthiest, but do vegetarians and vegans reach the recommended daily intake of protein?

The largest study in history of those eating plant-based diets recently compared the nutrient profiles of about 30,000 non-vegetarians to 20,000 vegetarians, and about 5,000 vegans, flexitarians, and no meat except fish-eaters, allowing us to finally put to rest the perennial question, “Do vegetarians get enough protein?” The average requirement is 42 grams of protein a day. Non-vegetarians get way more than they need, and so does everyone else. On average, vegetarians and vegans get 70% more protein than they need every day.

 It is surprising that there’s so much fuss about protein in this country when less than 3% of adults don’t make the cut—presumably folks on extreme calorie-restricted diets who just aren’t eating enough food, period. But 97% of Americans get enough protein.

  

References

Buettner, Dan; ‘The blue zones solution:  eating and living like the world’s healthiest people,’ National Geographic partners, LLC, 2015.

 

Campbell, T.C.: ‘Whole, Rethinking the Science of Nutrition,’ Ben       Bella Books, 2013.

 

Campbell, T.C.: ‘The Future of Nutrition: an insiders look at the science, why we keep getting it wrong, and how to start getting it right,Ben Bella books Inc., 2020.

 

Davis, Garth:’ Proteinaholic,How are obsession with meat is killing us and what we can do about it,’ Harper Collins Books, 2015.

 

Frates, Beth; Bonnet, Jonathan; Joseph, Richard; Peterson, James: ‘lifestyle medicine handbook: An introduction to the power of healthy habits,’ Healthy learning, 2019.

 

Greger, Michael: ‘Carbophobia, the scary truth about America’s low- carb craze,’ Lantern books, 2005.

 

Novick,Jeff: ‘Distracted: Looking for health in all the wrong places,’ published online, February, 2020.

 

Ornish, Dean and Ornish, Anne: ‘UnDo It,’ Ballantine books, 2019

.

Zahler, William A.: ‘Health, inertia, and information: why are we sick?’ Printed by Create Space, Copyright 2018 by William A. Zahler.

 

 

 

 

William (Bill) Zahler, MSW, MPA, DipACLM

Website & Blog: lifestyle – interventions.com

YouTube: William Zahler

Email: wazahler@gmail.com

April 2022

3 John 1:2

  Protein:   A Master Macro-Nutrient Partner   Introduction   Our entire society i...