Top 10 Collagen Foods You Must Eat!

The Crucial Role of Collagen and Its Decline [00:47]

• Collagen is the most abundant protein in the body, serving as the "glue" that holds connective tissues together.
• It's the primary building material for skin, bones, muscles, joints, and intestinal membranes.
• A lack of collagen can lead to wrinkles, slow healing, joint pain, leaky gut, inflammation, and autoimmune disorders.
• Collagen production peaks at 100% by age 20-25, but declines significantly, potentially to 50% by age 40 and 25% by age 60.
• By age 40, individuals may have lost 50% of their collagen production capacity, and by age 60, up to 75%.

"It's the most abundant protein that we have in the body. It's sort of like the glue that holds everything together."

Factors Accelerating Collagen Breakdown [03:21]

• While aging is a factor, lifestyle choices are more influential in collagen degradation.
• High blood sugar and chronic inflammation are particularly destructive to collagen.
• Smoking, excessive alcohol consumption, and environmental toxins also break down collagen and hinder its production.
• Chronic stress and poor sleep interfere with collagen synthesis and repair.
• Nutritional deficiencies prevent the body from having the necessary raw materials.
• Lack of exercise and mechanical stimulation, including stretching and weight-bearing activities, negatively impacts collagen.
• UV light is responsible for up to 90% of age-related skin damage by breaking down collagen.

"Nothing breaks down collagen as fast as high blood sugar and inflammation."

Restoring Collagen Production Through Lifestyle [04:58]

• Improving lifestyle by avoiding collagen-damaging factors and eating the right foods can restore lost collagen-making ability.
• Regardless of age, it's possible to regain approximately half of the lost collagen production capacity.
• Individuals in their 40s could see their capacity increase from 50% to about 75%.
• Those in their 60s could improve from 25% to roughly 62.5% of their full capacity.

"Now the good news, and that is if you improve your lifestyle by avoiding some of the things we talked about, and by eating the right foods, which we're about to talk about, now you can restore a lot of that lost ability to make collagen."

Bone Broth: A Collagen Powerhouse [05:39]

• Bone broth is rich in types 1, 2, and 3 collagen, supporting various body tissues.
• It contains gelatin and glycine, a primary amino acid and building block for collagen.
• Important co-factors like calcium, magnesium, and phosphorus are also present.
• Making bone broth at home, using grass-fed ingredients, and pressure cooking for 2-3 hours is recommended for maximum nutrient extraction.

"And it also has gelatin and glycine, which is the amino acid that is the primary amino acid and building block in collagen."

Chicken Skin and Beef: Nutrient-Rich Sources [06:35]

• Chicken skin, often discarded, is a good source of collagen, particularly types 1 and 3 from thighs and type 2 from wings.
• While grilling can break down collagen, the body digests it into amino acids, which can still be used for rebuilding, though it requires more energy and can produce inflammatory AGEs.
• Tougher cuts of beef like chuck roast, shank, oxtail, and ribs are high in connective tissue and thus collagen.
• Slow cooking these meats until tender releases the collagen and gelatin for absorption.
• Grass-fed beef is preferred due to its better omega-3 to omega-6 fatty acid ratio, reducing inflammation.

"And just like with beef bone broth, you can cook this out and make a broth out of it with the bones as well."

Sardines and the Importance of Omega-3s [10:18]

• Sardines, especially with skin and bones, are a rich source of collagen.
• They are also packed with omega-3 fatty acids (EPA and DHA), which are precursors for hormones, signaling molecules, and help balance inflammation.
• By reducing inflammation, omega-3s help to reduce collagen breakdown.

"And sardines are one of the richest sources in omega-3 fatty acids, the EPA and the DHA that your body needs to make all sorts of things."

How the Body Makes Collagen: Raw Materials and Co-factors [12:00]

• The body cannot absorb collagen as a whole molecule; it must be broken down into individual amino acids or di/tripeptides (2-3 amino acids).
• These small fragments serve as raw materials and signaling molecules that stimulate collagen reassembly.
• Essential co-factors for collagen synthesis include Vitamin C (absolutely required), zinc, and copper to activate enzymes.
• Glycine and proline are the primary amino acids needed as building materials.
• Sulfur compounds are necessary for cross-linking collagen chains to ensure stability.
• Deep sleep is crucial, as most collagen is manufactured during the early hours of sleep when growth hormone is produced.

"So, we're going to digest these proteins. We're going to break them down into individual amino acids or into what we call deptide or tripeptides."

Eggs and Vitamin C: Building Blocks and Synthesis [14:56]

• Eggs, while not containing collagen, are rich in glycine and proline, the main amino acids for collagen production.
• They also provide sulfur compounds essential for cross-linking and stability, and support liver detox for tissue repair.
• Vitamin C, found in citrus fruits, bell peppers, broccoli, and most fruits and vegetables, is absolutely required for collagen synthesis.
• Scurvy, a disease caused by Vitamin C deficiency, demonstrates how collagen breakdown leads to severe connective tissue degradation.

"And vitamin C is absolutely required for collagen synthesis. And to really get the context and the importance here, you want to think about scurvy."

Berries, Garlic, and Greens: Antioxidants and Support [16:44]

• Berries like blueberries, raspberries, and strawberries are rich in Vitamin C and polyphenols, which protect collagen from breakdown.
• Polyphenols also support gut bacteria, promoting gut health and diversity.
• Garlic contains sulfur, lipoic acid, and taurine, which support collagen cross-linking, stability, and reduce breakdown.
• Leafy greens (spinach, kale, collards) and deep green vegetables contain chlorophyll, which may increase pro-collagen. They also provide Vitamin C and antioxidants.
• Spirulina, a cyanobacterium, is high in glycine and contains iron and copper to aid collagen building and cross-linking.
• Chlorella supports collagen protection, while spirulina aids in its building.

"And these are very powerful compounds that will help protect collagen from breakdown, from degrading."

Avocado and Holistic Health for Collagen [19:56]

• Avocados, though not containing collagen, optimize the body's conditions for making and protecting it.
• Monounsaturated fatty acids in avocados help reduce collagen breakdown, particularly in the skin, and combat systemic inflammation.
• Vitamin E prevents oxidative damage, and Vitamins C and B aid tissue repair and collagen synthesis.
• The high fiber content, especially soluble fiber, supports a healthy gut, reducing leaky gut, food sensitivities, and inflammation, thereby preventing collagen breakdown.

"And avocado is a tremendously rich source of fiber, especially soluble fiber that helps support a healthy gut."

Comprehensive Lifestyle Approach to Collagen Health [21:15]

• Collagen health extends beyond skin appearance to bones, muscles, joints, and gut health.
• A complete approach involves supplementing, eating collagen-rich foods, and addressing other vital aspects.
• Key lifestyle factors include ensuring adequate Vitamin C intake, prioritizing deep sleep, and avoiding excessive UV exposure.
• Stress reduction through practices like meditation lowers cortisol, which is destructive to collagen.
• Supporting gut health and engaging in regular exercise (dynamic movement, stretching, weight-bearing) are crucial.
• Stabilizing blood sugar is paramount, with a target fasting blood glucose in the 80s and an A1C of 5.3 or lower.

"You want to make sure that your gut is working properly and do things to support your gut health."