Do You Have These Protein Deficiency Symptoms?

Blog - 1 build muscle
  • Sick often
  • Delayed healings
  • Lack of muscle growth
  • Poor recovery from exercise or stress
  • Weak connective tissue (pull a tendon/ligament easily)
  • Bone loss
  • Low neurotransmitters, which affects your mood
  • Low hormones (protein produces insulin, growth hormone, thyroid)
  • Low enzymes and digestion is not great
  • Cannot detox (allergies, chemicals)
  • Poor sleep

The purpose of consuming protein is to get amino acids.

The Purpose Of Amino Acids Are:

  1. Muscle repair
  2. Neurotransmitter precursors (dopamine, serotonin, adrenaline)
  3. Raw material for biological proteins (enzymes, hormones, detox, DNA)

When you consume protein-rich foods, you may think that protein is providing all it’s amino acids turn into body tissue. However, different types of proteins (eggs, meat, soy) are each absorbed differently.

For example:


  • 48% will turn into body tissue
  • 52% is wasted


  • 32% will turn into body tissue
  • 68% is wasted


  • 17% will turn into body tissue
  • 83% is wasted

 Dairy/Whey (low fat has a High Glycemic Index)

  • 16% will turn into body tissue
  • 84% is wasted

Egg White

  • 17% will turn into body tissue
  • 83% is wasted


  • 6% will turn into body tissue
  • 94% is wasted

A protein deficiency is not always due to not eating enough protein.

Protein Deficiency Causes:

  • Low stomach acid (due to aging, antacids)
  • Inflammation (inflammation in colon, gut lining, bowel, or in the body)
  • Age (gets harder to absorb amino acids)
  • You are an athlete
  • Gut damage (autoimmune, Celiac, Small Intestinal Bacterial Over Growth)
  • Gastric bypass
  • Heart problems
  • Liver/Kidney damage (fatty liver, Cirrhosis, kidney damage)
  • Insulin resistance (65% of people in US are diabetic, more are pre-diabetic)

 This part of the Post has been condensed from Dr. Berg’s video:  Are You Protein Deficient?

Note:To learn if you have low stomach acid please watch Dr. Berg’s video, The Best Way to Know if You Have Low Stomach Acid

How Many Grams of Protein Do You Need Per Day?

The body will always burn the glucose or sugar in the diet first and that’s why we want to keep the carbs low between 20 and 50 grams or less.

If we keep the carbs low the body will then burn muscle protein unless you’re eating enough protein. So we want to have a moderate amount of protein becauseif we don’t have enough protein our body will start using your own muscle even before the fat.

How much do you need? To find out multiply your body weight in pounds by .36 grams at the low end and .7 grams at the high end of range to get how much protein you need to eat a day. In ounces, it is 4 to 6 ounces.

This Is The Range Of Protein:

.36 to .7 times your body weight in pounds


65 to 126 grams per day.

21 to 42 grams per meal for 3 meals per day.

For example, Dr. Berg is 180 pounds so multiply .36 for roughly 65 grams on the lower end of the range. On the upper end of the range multiply .7 times 180, which equals 126 grams of protein for the whole day.

Divide this by the number of meals. For three meals divide this by three, each meal would be on the low end would be about 21 grams per meal of protein at the low end.

The high end would be needed for a stressed person, an athlete, a younger person or person who does a lot of physical activity.

Dr. Berg needs more protein so divide 126 grams by 3, which equals 42 grams per meal.

Too much protein can actually strain the liver, and the kidneys and it could create kidney stones. Extra protein can create more body fat because it will convert to sugar.  

For the protein in your meal, count only the protein portion in the food.

For example:

4 ounces of beef weighs 113 grams but it is not all protein. It has about 26 grams and about 8 grams of fat and 80 grams of water; some collagen and other things will make up the total of 113 grams.

Blog - Protein grams

Because that beef is made up of different things we want to count the 26 protein grams not the total grams.

Meat, fish, eggs and other high protein foods will vary in the amount of protein per unit of volume.

The free version Carb Manager calculates the macros. It will show you the protein, fat and carbs per food. Here is the link

This blogger has discussed Carb Manager in this post, CARB MANAGER is the most comprehensive and easiest-to-use net and total carb counter.

Dr. Berg has developed a Macro Calculator that you get with a membership fee.

When you do intermittent fasting and you go to two meals and then one meal your body’s going to recycle protein and you will not need as much protein per day because the body is stimulating growth hormone, which will protect your muscle protein from being broken down.

By taking your daily protein you are not going to lose any muscle so the body will then have no choice but to burn its fat reserve. When it burns your body fat you produce ketones.

In the beginning, if you’re insulin resistant you’re going to be really hungry and you will have to consume more fat. It’s going to be really hard to go from one meal to the next.

However, when you start becoming fat adapted the need for fat will go down because your body is to starting to eating your own stored fat and not necessarily need the dietary fat to feel satiated.

When you are fat adapted you could get the fat you need from the protein that you consume, there is fat in whole foods.

If you are trying to maintain you weight or gain weight, in which case you may want to add more fat.

This part of the Post has been condensed from Dr. Berg’s video: How Many Grams of Protein on a Keto & Intermittent Fasting Plan?

To learn more about Dr. Berg’s “Healthy Keto” eating plan, please watch Dr. Berg’s video, “What is the Ketogenic diet?”

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements. 

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May you Live Long Healthy.

Yours truly,

Lydia Polstra

MUSCLE LOSS: At about age 35, without an appropriate exercise stimulus, you will start to lose about 1 pound of muscle per year.

Health - Exercise McGuff Bending the Aging Curve - Longetivity PDF

The Super-slow High-Intensity exercise program is a basic program that can work for any goal that you’re looking for. It works for everyone from athletes to seniors.


The final chapter of the book, Body By Science, discusses this form of exercise for seniors because of any group of people that can benefit most from this type of exercise its seniors. Seniors have been badly victimized by our traditional notions of exercise. We treat them as if they are fragile, as if the adaptive response for exercising them is somehow compromised and it’s notIt is intact all the way to age 100 and beyond and we were fearful of having them exert themselves forcefully. Yet we will turn around and have them do a form of exercise that is significantly less intense. But when you investigate the type of exercise they’re doing, whether it’s aerobics or being on a stepper or going walking what we find is the intensity is low but the cumulative forces are large and the acute forces are also large and it puts them at risk for injury.

What they need is a low force form of exercise that’s ferociously hard that will cause them to reclaim their muscle massbecause if you look at what can go wrong as you age starting atabout age 35 without an appropriate exercise stimulus you will start to lose about 1 pound of muscle per year of life. Well the elderly have simply more time to accumulate this muscle loss.

Once you have muscle loss, a whole other series of things starts to cascade:

  • Your cardiovascular system no longer has as much tissue to have to provide support for, so it starts to decline.
  • Your bone mass is very much predicated on your muscle mass so osteoporosis sets in.
  • Your gastrointestinal transit time is directly proportionate muscle mass as that starts to decline.
  • You start have problems with constipation.
  • You develop diverticulitis.
  • You’re at risk for colon cancer.

Every single negative health aspect that can be associated with aging can be backtracked to a loss of muscle mass. That’s the bad news.

The good news is, is the adaptive response to intense exercise is still present and it can be delivered to the elderly in a very safe manner that doesn’t cause them to occur incur excess force. We have an eighty three-year-old gentleman in our facility, who suffers from a genetic type of arthritis called Ankylosing Spondylitis.  Most people his age that have that disorder are wheelchair-bound.  Mr. Davis is stronger than the average 20 year old we bring in off the street for an introductory workout. He’s chest pressing close to 300 pounds. He does our compound row machine with 320.  He’s into the 700s on the leg press at age 83.

So the process is still intact for reclaiming strength and muscle mass and elderly people and they are the ones that have the most to benefit from it and that’s kind of how we tie the book up is with them as an emphasis because despite the title of the book which makes it seem directed towards the bodybuilding audience the book is really dedicated towards a broad audience and our emphasis is particularly on the people that have the most to gain from it which elderly but it really truly is for everyoneand it really can bring exercise back to a rational scientific basis of producing results for yourself.

Refer to the last few weeks blogs for demonstrations of the Super-Slow High-Intensity exercise program.

I highly recommend Dr. Doug McGuff’s book…/…/0071597174

If you wish to comment or contact me please use this form using my email address, Thank you.

Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

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