June 25th 2024, Protein and Barefoot Walking!

Hello patients and friends!

I wanted to take a second to remind everyone about the importance of getting enough protein. Protein is the basic building block of every cell in our body (not just for muscles). Protein is the precursor for every neurotransmitter, helps control hormone balance, and balance blood sugar, so it is very important. In practice I notice the patients that recover the fastest are getting plenty of protein. At a minimum aim for 1.5 grams/kg of bodyweight per day. This number can go up to 2 grams of protein/kg if you are working out and highly active.

To find the minimum amount you should be eating every day follow this formula: Body weight (lbs) / 2.2 = body weight (kg)Body weight (kg) x 1.5 = grams of protein needed per dayDivide that daily number by 3 to find the amount you need per meal (yes, you should eat 3 meals per day).The best protein sources are animals or are from animals (meat, fish, dairy, eggs). Plant proteins don’t get absorbed as easily.

Don’t forget to free your feet from your shoes and enjoy a barefoot walk more often. This could be as simple as taking a walk around your yard in the sun. Your feet will get stronger, your balance will get better, joint pains will improve, you might even get a raise at work! Don’t hold me to that last one. Whitin shoes are a cheap way to get into wearing minimalist style shoes. Other great options include Xero, Vivobarefoot, and FeelGrounds.