Kind: captions
Language: en
today I'm going to talk about A protein
that you need to know about and that is
collagen if you are somebody who's
always wanted to have strong youthful
radiant skin and you also care about
your joints you want them to be flexible
and pain-free you want to have a
resilient body that ages well then what
you need to know is that boosting your
collagen is actually very very important
and today I'm going to show you the best
foods and the best lifestyle habits
that's going to help you repair and
fortify your body's collagen and that's
it really from the inside out so that
you can actually Thrive all right
because that's what we always do all
want to do in our lives is to actually
Thrive now you've probably heard about
collagen in beauty products or maybe
even lip injections you know the uh
people that you see that look like
really really puffy lips and maybe that
kind of turned you off from the idea of
collagen um but it's true collagen is
found in cosmetics and in plastic
surgery and for body enhancement but
it's much more than a cosmetic Buzz work
and that's really what I want to talk to
you about today is what role does
collagen play in health and how can you
actually enhance your own collagen and
why do you want to to do it all right so
collagen is a natural protein that plays
an absolutely fundamental and key role
in keeping your body strong and
resilient all right and is also
important if you want your body to heal
naturally so let's go ahead and start by
defining what is collagen and what does
it do for our health all right ready
let's dive
in so I told you the collagen is a
protein in fact it's one of the most
abundant proteins in our body our body's
largely made out of protein okay makes
up about 30% of our body's protein
content imagine that that's a third of
our body is actually made of collagen
and what collagen does is it acts like
scaffolding between our tissues and our
organs it kind of holds everything
together all right so if you imagine a
building that is actually our body the
stuff inside it the scaffolding all
right that that actually helps keep
everything together is actually made of
collagen that's 30% of our body now this
is kind of like a protein net it
provides structure though Nets kind of
like soft and flexible this actually
provides tensile strength and structure
right ever see inside a building inside
of the walls of the building they have
iron rods and poles this is kind of like
that it provides actually structure and
support and what does it support well it
supports not only skin but it also
supports our muscles it supports our
bones and our connective tissue that's
the found in joints all right um really
really important and in fact the word
collagen
itself actually means glue comes from a
Greek word Cola all right which actually
means glue all right so you're going to
think about collagen as the glue and the
structural support of our body now if
you don't have enough collagen why is
that a problem well based on what I just
told you your body is going to become
weakened and our structures actually um
start to fall apart right and in fact as
we age that's actually what happens if
you our collagen starts to actually
decline um sagging skin needs more
collagen joints that aren't working so
well in fact they may be painful not
enough collagen collagen is wearing down
all right and collagen is actually
really really important for healing as
well so if you're older an older person
who cuts themselves all right not going
to heal even if it's like a you know
you're cut you're cutting uh uh
vegetables in the kitchen oops you
sliced your skin all right when you were
a kid right or you're teenager even your
20s that wound healed up fast your 50
your 60 or maybe even older that wound
starts to heal more slowly you know why
your your collagen levels are actually
down and you need collagen for actually
healing all right if you have surgery um
now you're really doing cutting uh very
deliberately
intentionally somebody who's older
getting surgery is always going to heal
more slowly than somebody who's younger
who kind of bounces right back really
quickly all right older people take a
little longer to heal up and that's
partly due to the lack of collagen
declining collagen as we age there's no
magic age the collagen begins to decline
it's kind of you know kind of like we
start we we have a lot of it maintain it
um and then at a certain point it starts
to WAN like let's say 60 years old and
above maybe for some people even younger
um but that is actually a connection
between collagen and aging this protein
that makes except 30% of our body goes
down when we age and because this
protein is important for structural
strength resiliency healing that's why
I'm actually making this video about
collagen so you can actually understand
why it's important it's not just
injecting your lips all right now your
body's actually making collagen right
from the time that you're you were still
in your mom's womb all right and after
you were born it was still making more
collagen of course as you're getting
older and growing up your body has to
shape itself and that body sculpture
requires that collagen to be able to
shape your shoulders and shape your hips
and shape your uh the body Contours all
right so through childhood through
adolescence through young adulthood your
body needs to make collagen and we don't
really notice our collagen declining
until you know after mid middle age but
in fact Studies have shown that our
body's production of collagen goes up as
we're you know kind of like uh
developing
then after about 25 the production of
collagen slows down doesn't mean that it
breaks down it means that it starts to
slow down we start to notice our
collagen problems when actually when our
collagen is breaking down but our
production of collagen slows down while
we're about 25 or so all right and
that's why even people who are young
adults if you're um you know over 25 and
you're watching this you got to think
about colle and to because your body's
not making as much as it used to but
that means that your body is not as
resilient or as strong as it used to be
that's why collagen is actually a real
important subject and if you're somebody
who is thinking about longevity which is
what a lot of people are now it's a very
very popular subject and in fact my
research is going into longevity healthy
vibrant longevity is what I'm actually
working on but if you want to actually
get there meaning older ages all right
however long you actually want to live
or wind up living you need collagen in
order to be able to have get you through
that whole way all right now I've given
you mostly a description of collagen
that talks about structure and strength
and ways that you can actually easily
see or feel right bones joints skin but
actually collagen is found elsewhere in
your body as well for example in your
eyes did you know that your cornea which
is like the crystal clear face of a
watch it's on the front that's what you
put a contact lens on all right that
cornea the clear part is actually made
of collagen and the collagen fibers are
lined up perfectly so they're optically
transparent that means that collagen
even though it's a it's a protein
structure is aligned so that light can
go right through it you can see right
through it like a drinking glass right
like this all right that's what you're
like like the the collagen orientation
protein is aligned in a way that light
can go right through it now collagen is
also found in your blood vessels all
over your body all right now you know
how many blood vessels we have we have
60,000 miles worth of blood vessels
that's so extensive that if you pull out
all your blood vessels and line them up
end to end to end to end you'd form a
ribbon that would wrap around the earth
twice that's how extensive it is that
whole structure is actually partly
constructed out of collagen so if you
want good vascular Health as you're
aging and remember your body slows down
collagen production after the age of 25
by the time you're 50 and 60 you start
noticing the breakdown of collagen right
but if you want good vascular structure
you need to pay attention to collagen
and the good news by the way I'm going
to tell you ways of things that you can
eat and Lifestyles you can actually uh
undertake lifestyle habits that actually
help you with collagen so don't worry
I'm going to give you the payoff on this
video all right very soon now the other
thing that you need to know is that even
your heart contains collagen now your
heart's about y big all right it's kind
of shaped like an oblong uh oval sits an
angle in your chest it's got a beat all
right and uh the skeleton of your heart
that gives it its shape is made out of
collagen and so are the valves in your
heart now your heart has got four
chambers in it you've got the Atria two
atria and you got two ventricles the
Atria kind of fill with blood the
ventricles pump it out in different
directions the right side handles the
lung the left hand side hand the rest of
your body but there are valves uh okay
that are throughout your heart those
valves are made out of collagen so
you've might have heard of people who
have valve problems mitro valve problem
mitro valve prolapse mitro valve
replacement or you may have heard of the
aortic valve oh somebody I know had a
big- Time surgery they had their aortic
valve replaced that's what we're talking
about and usually when those valves are
replaced it's because the valves have
failed meaning they're not Sealing the
chambers anymore or maybe they're stuck
um and part of the reason is that the
collagen is actually not doing its job
all right collagen is also found in your
spine your spine is made of these bones
called vertebrae right like you've seen
it in Halloween the Halloween skeleton
vertebrae vertebrae vertebrae vertebrae
between each
vertebrae uh is actually uh a layer of
uh his joint and there's a layer of
collagen that's provides a cushion all
right so when you actually
hear about people who are getting older
oh man I got back problems it's usually
because the collagen the joints are
wearing down and that can compress on
the nerves that are popping out through
the spinal cord so these vertebrae are
like basically um they're uh like shells
and they got a little uh uh tunnel in
between and that's where the spinal cord
goes down so now we're tipping it up
spinal cord goes down the little nerves
pop out to the left and pop out to the
right got two vertebrae look the nerves
are coming out right through this Gap
if they Crush down because you don't
have enough collagen you're going to
have pain all right so collagen very
very important for not only proper
structure and strength but actually
prevent you from actually having the
kind of chronic back pain sciatica
that's a really big one when you
actually have U the the vertebrae
crushing down or cervical vertebrae in
the neck all right eventually we all
wind up having wear and tear of those
joint and then that can brush down and
now you've got arm pain and back pain
and leg pain so collagen really really
important for your skeleton as well
collagen is founded our mouth in our
gums and our teeth uh and our muscles
have collagen as well all right about 6%
of your muscle isn't actually muscle
fiber actually met out of collagen right
think about the shape your bicep you
need to actually have collagen holding
that shape that classic football shape
that it actually has now tell you a
little bit more about col C now collagen
is a protein and proteins are made out
of what do you know amino acids right so
collagen is a protein proteins are made
out of amino acids and amino acids are
basically the building blocks of our
body right for life to have formed on
Earth basically amino acids were created
other the raw chemicals and then the
amino acids came together we started to
form proteins and that's basically how
we crawled out of the swamp out of the
soup all right now if you are science
geek you really really want to uh know
what are the proteins in collagen well
the main ones in collagen are
glycine Proline and hydroxyproline right
those are the three glycine Proline and
hydroxyproline but most of you guys are
not going to be science Geeks all right
um uh but here's what you do need to
know these amino acids right they're
kind of like Little Fibers uh they're
Twisted together all right uh like in it
like three imagine three strings that
are twisted together now what's what are
you going to form you're going to form a
twisted rope that's what gives it
strength in fact we call it a triple
helix might have heard about Helix in
biology like DNA is a double helix DNA
is pretty important well collagen which
is also very important is a triple helix
it's three strings of protein that you
twist around imagine the strength of
trying to pull that apart okay Twisted
piece of twine that's what collagen
actually is and that's what gives it its
strength now your body relies on these
twisting structures right to be able to
keep your skin nice and plump all right
and give it its like structure it has
going to keep your joints flexible right
look at this my joint's flexible you
need collagen to be able to do that and
your muscles have to be strong you need
that collagen all right and if you want
to look youthful all right back to
something that we all relate to vanity
right we look ourselves in a mirror if
you uh actually want to kind of look the
way that you remember yourself looking
that you want to look you need collagen
on your skin because when your collagen
in your face for example starts to break
down that's when people start to look
skeletal all right they start to their
cheekbones start jutting out they start
uh their face changes right like you're
and then of course the skin sags and you
change even more okay collagen important
important as we age slows down
production after 25 when you get to
middle age you start noticing collagen
breaking down and that's when you have
back pain and our heart valves start to
fail and your SPI starts to change you
know all the things that we care about
right and if you want to actually look
youthful you're going to need to
maintain your collagen as you age and
there are different foods and lifestyle
things you can do to help you maintain
that collagen that's what's important
all right that's what this video is
going to be about hey there I've got
something important to share with you
and that is my guide to the three
healthy foods that you might want to
avoid if you're looking for longevity
many products that are marketed as
nutritious can actually undermine your
health and if you want to find out more
about these sneaky ingredients and how
to make better choices then just click
on the link below the video for all the
details it's very important to know
what's really in your food and this
resource that I'm giving you gives you a
head start get it right now for free in
the description below or you can access
the guy by scanning the QR code on the
screen with your
smartphone now let's jump back into the
video but there's one more thing I need
to tell you about collagen and that is
that there isn't just one type of
collagen in fact there's many different
types of collagen in our body in fact
about 28 types as of last count probably
more we just haven't discovered them yet
that's the amazing thing we're
discovering new things about the human
body uh by the way like we're still
discovering new organs in the body
believe it or not topic for another
video um but it's pretty cool actually
I'm going to just tell you right now the
interstitium uh is actually a new organ
in the body and it's very important for
our health we're just beginning to uh
understand how it works I'm a scientist
as well as a doctor so I'm I totally
geek out on like the discovery of new
organs but back to collagen at least 28
different types of collagen right okay
so you you ever go to a candy store and
you see all the different kind kinds of
candy out there imagine collagen 28
different types all right now there is
one predominant type of collagen in your
body about 90% of all the collagen in
your body is called type one collagen
now you're going to not going to need to
remember all these different things but
I do want to give you enough background
so that you know if you ever talk about
it with somebody you have some knowledge
about it 90% of our collagen in our body
stuff we rely on is type one collagen
all right and this is the type of
collagen that you need to heal a wound
cut yourself o you got to actually heal
it from the Inside Out stuff's got to
grow including collagen and then the
Skin's got to close all right you're
going to have to wound closure that
involves collagen as well and then if a
scarf forms it's going to be collagen
there too all right now type one
collagen important for wound healing all
right whether it's trauma surgery
whatever it is the collagen in your
tissue by the way also once it starts
healing remember like forms the
structure it also guides tissue
regenerations because once you actually
have those struts all right the
Scaffolding in a wound for example then
stem cells are going to come out now
stem cells are regenerative cells that
are inside our own body and they're
going to actually come out and they're
going to stick and follow the
scaffolding to rebuild the tissue that
needs to be rebuilt now if you're
interested in hearing more about stem
cells uh I wrote a book called e to beat
disease let me show you where it is
right here e to beat disease it's a
whole chapter on stem cells regeneration
and the foods that can actually help you
do regeneration ation speed up
regeneration as well and by the way I
just tell you one of those Foods is dark
chocolate all right so you got to read
the book if you want to find all the
foods I'm telling you they can actually
help you regenerate but for regeneration
those stem cells will follow along the
collagen and cagen will actually help
the skin close it'll actually help um
scar form so you don't actually break
open again and it provides a strength
for your tissue like how many times have
you cut yourself right each time you
needed collagen as well all right now
before we dive into the foods and habits
that can help lose collagen all right
I'm going to actually tell you that
eating collagen helps your body make
more collagen so in other words eating
the collagen doesn't put the collagen
that you ate into your joints or into
your skin that's how it's sometimes
discussed that's not how it works all
right and I used to be very skeptical
when people would tell me oh I eat
collagen um because collagen is actually
good for my joints I used to say that's
BS there's no way that what you're
eating will actually survive stomach
acids all right but here let me tell you
exactly what actually happens when you
eat collagen which is a protein made out
of amino acids when you swallow it into
your stomach all right what winds up
happening is that the stomach acid will
digest the collagen that you've eaten
we're going to talk about what foods
that's in going chop it up into a lot of
pieces now you got to have a soup of
different collagen
fragments and those collagen fragments
get absorbed into our bloodstream right
so it does break it down into component
parts like amino acids but not
everything is broken down so you got all
these collagen fragments and it turns
out that the collagen fragments can
activate the cells in our joints in our
skin in our heart in other parts of our
body those collagen fragments are
biologically active and they can
actually stimulate our cells that
produce collagen called fiberblast to
make more collagen so when you eat
collagen your you it gets into your
stomach your stomach a it chops up into
pieces and and parts of these collagen
fragments float around your body and
they activate cells that naturally make
more collagen now the other thing that
happens when you actually eat collagen
is that that chopping process of
digestion the stomach acid chopping up
that collagen a lot of it actually does
become just free floating amino acids
and you know what happens your body
needs amino acids to develop more
protein all right so you've heard you
know people talk about as you get older
you actually need to maintain your
protein you want to have enough protein
in your diet absolutely true all right
um because partly that amino acids that
come from protein that your stomach
chops up they're used to build more
protein in your body but the key it's
not like you know if you eat muscle uh
animal muscle like a steak that is
actually going to go straight to your
muscle to build muscle nope actually
protein that you eat wherever that
protein comes from and there's plenty of
plant-based proteins but wherever that
protein comes from the stomach acid
chops it up during digestions and it
creates amino acids and those amino
acids are what your body actually uses
in order to build more protein the
fragments from collagen that you eat
chop chop chop chop into fragments
circulates in your body they can
actually activate your cells called
fiber blast to actually create more
natural collagen what what kind of
collagen you need in a place you need it
all right and by the way this is how
collagen Works to benefit your your skin
your hair your muscles your joints and
the same thing actually happens whether
you're eating collagen from your food or
if you actually take collagen as a
dietary supplement the only thing about
collagen dietary supplements I think is
that as I told everyone who's watched my
videos when you get a supplement you
want to really look at the ingredients
to make sure that there is isn't
anything that the manufacturers have put
into the supp that you're not
comfortable with putting into your body
right so not going to go talk too much
more about that other than the fact that
collagen supplements work the same way
all right so what is the evidence all
right because I'm all about evidence
what is the evidence clinical evidence
in people the collagen Works to benefit
your bones and joints so a clinical
study from Penn State University look at
97 athletes okay these are athletes who
had a lot of wear and tear and pain in
their uh joints and our muscles from
their sport right what whatever they
were doing actually like really gave
them a serious workout they were sore
afterwards and half the subjects were
actually given gelatin now gelatin like
jello is actually made of collagen
that's like all collagen right they were
given it for 24 weeks that's six months
and another group okay a part of the
group was given a placebo right that's
how you do a clinical study you your
test uh substance which is a collagen
which is Jello gelatin and the other one
U just a placebo for um 24 weeks or six
months and the group that actually
received the gelatin the collagen had a
37% decrease in their joint pain 37%
decrease in their joint pain all right
um another study from Washington State
University looked at 80 elderly people
now that study from Penn State looked at
young people young athletes this one
looked at 80 elderly people with
osteoarthritis now osteoarthritis is
wear and tear pain in your joints
because you're you've actually worn down
a lot of the uh joints that's made out
of collagen right and now you got bone
on bone okay and these people all had
joint pain bone on bone pain
osteoarthritis for at least three months
all right if you're an older person like
16 and above you probably have
osteoarthritis somewhere in your body
all right and if you know people who are
elderly I guarantee you they're going to
have osteoarthritis that's actually just
a normal part of aging because the
collagen wears down which is why we're
talking about collagen in this video now
in this group of 80 elderly people uh
some of the subjects were given collagen
made from chicken bones now we're going
to talk about this later but if you boil
down chicken bones you know basically
like a carcass you're going to wind up
getting this like very very
nutrient-rich broth a lot all the
collagen in the chicken bones are going
to actually kind of dissolve into the
soup right so this is basically why
probably your grandmother told you have
some chicken soup it's really really
nutritious well it's a nutritious broth
chicken broth is very very nutritious
and part of the nutrients in it are um
actually uh collagen from the chicken
right okay it's protein all right and
what they found is that those elderly
adults who were giving the chicken broth
actually had their joint pain
significantly
decreased okay now let's now talk about
foods that help your body produce
collagen because chicken soup is
actually one of them I'm going to come
back to that but the first food I want
to talk about are you ready let's talk
about food number one so if you're
taking notes Now's the Time that you
pull out your paper and pad or pull it
up on your mobile phone all right food
number one that helps your body build
collagen is foods that contain high
amounts of vitamin C C is in Charlie all
right and the reason is Vitamin C is
necessary to help your body make
collagen naturally right remember
production slows so you want to actually
make sure it's got the fuel it needs
actually make more collagen it's a
co-actor vitamin C is a co-actor for the
enzymes for the Machinery in your body
the factory your body's collagen Factory
you need Vitamin C to actually you know
Grease the joints so that you're so to
speak so that your body can actually
work more collagen and people who can
regularly consume high amounts of foods
that contain vitamin C guess what
Studies have shown that they've got
better skin elasticity all right bounce
back faster and they also heal their
wounds faster or however they get their
wounds all right now the other benefit
of eating foods with high amounts of
vitamin C Guess What vitamin C is an
anti-inflammatory bioactive so not only
you get to build your joints and build
your get better skin uh but you also
actually are going to lower inflammation
in your body as well in fact some
clinical studies that I wrote about in
eat to beat disease actually show that
um people with an autoimmune disease
called Lupus if they're eating foods
with high amounts of C that their lupus
flares are much less frequent and uh
much less severe and their inflammatory
but blood markers C reactive protein
which is you know what your doctor might
measure the biomarkers are down if you
eat foods that are high in vitamin C all
right more collagen better collag
building collagen less inflammation
that's all great right like that all
decreases the risk of actually
developing chronic diseases when you
actually lower nutrition now it was a
study that was published in the American
journal of clinical nutrition that found
that women who have a higher intake of
vitamin C from fruits and vegetables all
right are
177% less likely to experience dryness
and 11% less likely to um Have Wrinkles
a wrinkly appearance on their skin right
this is just from eating foods
containing uh fruits food fruits and
vegetables containing vitamin C so like
less dryness dry skin and less wrinkling
so when do we actually think about
dryness and wrinkling the skin
well as we age right people who are
aging now we're all aging all right so
I'm I'm talking about sort of in the
second half of your life if you're in
the second half of your life and you
start noticing your skin is getting
drier more parched looking and wrinkly
okay that's what we classically saw call
aging skin it's because you're having
less collag in your skin and if you have
more vit foods containing vitamin C your
um symptoms are actually going to the
signs are going to be not as bad all
right so my Pro tip is to load up your
uh plate when you're eating with
colorful Foods fruits and vegetables
this is like eating the rainbow because
there a lot of those colorful Foods
actually have vitamin C so what are the
foods that you might want to eat that
are have high have high vitamin C to
help your body make more collagen which
is better for your hair your skin your
joints Etc okay here's my list
strawberries I love straw strawberries
all right high in vitamin C Tomatoes
really high in vitamin C all right um
bell peppers like could be red ones it
could be green ones I can be yellow ones
all contain a lot of vitamin C broccoli
contains a lot of vitamin C all right
kale as well that's a Brasa family guava
um it's a fruit um contains vitamin C
kiwi you know the little green emerald
like uh fruits I strongly advise you to
try it if you have't but they're really
delicious super easy to eat for
breakfast great vitamin C Properties
also good for dietary fiber good for gut
health all right a super simple little
thing to eat that's good for your body
uh cantaloupe right nice ripe cantaloupe
which I love to eat and pineapple all
right so I like to buy like a when I see
a pineapple I don't get it pre-cut I
like to have it on my counter actually
looks pretty nice and uh it'll ripen
over time you can smell it if you smell
the base of it um
you can smell that nice ripe pineapple
flavor so that's what I do when I'm
buying it you want it to feel that the
when you go to a grocery store and you
buy pineapple see if it kind of is a not
very soft but when it's actually you
kind of the flesh itself you can feel
from the outside the skin you can
compress it a little bit look at the
bottom smell the base all right that's
what I always do it should smell like a
pineapple that's going to get ripe and
you're going to bring it home it's going
to get even riper and smell even better
and another little tip that I use for
buying pineapples all right wiggle the
the top uh leafy you know those little
Cactus sea leaves wiggle it when it's
Wiggly it means actually it's on its way
to being ripen so you want to buy a
pineapple that's on its way being to
being ripen all right not too raw all
right like a super hard pineapple no
scent at all at the base and like the
top doesn't wiggle look for another one
that actually has that property because
when you breing it home you stick it on
your counter for a couple of days
guarantee you it's actually going to
start to ripen more don't put it in the
fridge just have it in your counter and
you'll start to actually uh get that
higher stronger Aroma that it'll get a
little more Wiggly and the fles should
be soft couple of days slice it open how
do I do it with pineapple I know we're
going to get back to the whole vitamin C
and collagen story but I just want to
tell you because I love pineapples you
um cut the top off all right uh and um
then what I like to do is just take that
football likee pineapple cut it straight
down on a wooden cutting board all right
now you got two halves it's got the skin
on it skin not edible I don't recommend
it all right um it's got a lot of
dietary fiber but don't eat doesn't
taste good all right and what you do is
you just like with two halves of the
pineapple on your cutting board all you
got to do is like slice vertically down
to remove the skin don't take away too
much of that delicious flesh scrape off
all the skin I like to kind of wash it
off and oh by the way make sure you wash
your pineapple here's a little Pro tip
that pineapple used to be in a tree fell
on the ground almost certainly all right
or or S was sitting in the bottom of a
box someplace probably sat in a airplane
maybe a truck for a long time and sat in
the back of the grocery store wherever
it is it might have even been
transported by a horseback or doggy back
whatever wash it rinse it under the sink
before you cut into it all right for 60
seconds in cold water sing happy your
birthday twice to your pineapple all
right and then cut it in half like I
said on the cutting board and then just
literally vertical slices that get off
all the skin throw the skin away all
right now you get this beautiful two
halves of pineapple and they're just in
the right size and they because you've
cut the base like cut the base and cut
the leaves off top off you got flat
surfaces now you can actually cut it
very safely I always get worried because
um if you peel it off the pineapple is
kind of slippery you can cut yourself
going to have need to collagen to heal
it but actually um better to be safe uh
with the pineapple so that's my little
tip on pineapple cuz I like pineapple
one last thing for you to know about P
pineapple helps digestion and it's got a
bioactive called Brolin okay that you
eat uh and that's also a bioactive
that's good for your body uh as well all
right okay so enough about pineapple you
know foods that contain vitamin C's
strawberry uh tomatoes green Ed bell
peppers broccoli kale guava kiwi
cantaloupe and pineapple are some of my
favorites all right incorporate trying
to incorporate one or more of these into
your diet every single day you don't
need to do the same thing every day
switch them out make it like something
that you enjoy doing all right and if
there's one you don't really like oh man
I don't really like kale I don't like
cantaloupe you know don't worry about it
switch to something else that's the best
way to use food as medicine actually to
um make it work for you all right and
you should be including the foods that
are part of your preferences all right
but try to eat some foods with vitamin C
every single day and um the key to using
food for health is consistency do
something consistently all the time all
right so collagen Health vitamin C Foods
regular part of your diet all right um
now there's another hidden benefit to
vitamin C Foods all right um not only is
it help your body produce collagen not
only is it
anti-inflammatory but vitamin C also is
an antioxidant so it protects your DNA
as well again in my book e to
disease I write about um how your DNA is
hardwired to protect itself but vitamin
C can help to um put a shield uh over
your col over your DNA to prevent it
from getting damaged all right and by
the way also protects these
antioxidant uh properties also protects
your collagen from being damaged by free
radicals now these are free radicals
that you know might be from pollution in
the air from ultraviolet radiation from
off gas ing from uh artificial uh
preservatives or flavorings or additives
in your food protect your DNA protect
your collagen vitamin C will actually uh
do that all right so not only does it
actually help your body make new
collagen it also helps to protect the
collagen that you have as well as your
DNA all right ready for food number two
food number two that's good for collagen
that anybody can actually uh make at
home or or have at home is
bone broth all right you've probably
heard about bone broth it's all over the
internet people talk about bone broth
all the time but I like to have a
different perspective because I'm not
somebody that automatically jumps on the
uh a trend because everybody's talking
about it in fact I like to go back to
tradition and ask okay what are the
things that are important that are been
sticks to over Generations well there in
almost every culture the food tradition
is that bone broth is really really
healthy and that's why it should be on
your radar every culture has a version
some kind of version of bone broth and
how do you make bone broth or how do
different cultures make bone broth I
mean just ask your grandmother um how
she makes it usually from the leftover
bones and maybe with a little bit of
Flesh hanging onto it the carcasses the
joints the wings the rib cage you know
chickens turkey duck Beef Pork you name
it you can use any any kind of leftover
carcass from cooking and I know I'm
talking to people who are omnivores and
not uh uh vegetarians and and not vegans
but I'm sorry you're going to have to
bear with me uh it's really the meat
protein uh uh that actually contains the
collagen right so what do you do you
take these bones and carcasses put them
into a big heavy pot this is what I do
fill it up with water just to the tip of
wherever the bones are you don't you
don't need to completely flood the
compartment U however many you have all
right bones put them into the pot all
right fill it up right to the top so the
water just covers the top of the bones
all right turn it on H to boil it get it
to a boil like a real vigorous boil then
turn it way down to the lowest possible
simmer and in the meantime uh chop up
some vegetables right so I like to add
carrots and onions going to put a bay
leaf in if you want I mean there's all
kinds of things you can actually put in
there scallions or if you want to do it
Asian style um add some ginger you want
to have a gingery bone broth absolutely
delicious you can make ramen out of it I
mean Ramen Bowl um you can steam rice
with it there's all kinds of things you
can actually do with this lovely Ginger
flavor um but if you do it sort of like
western style Mediterranean style take
an onion take a some garlic take some
carrots stick them in there all right
and you're going to wind up getting like
the veggie uh flavors you're going to
get some of the bioactives in there as
well along with the collagen now you
simmer low low low low low you can
simmer over overnight if you don't feel
comfortable keeping the heat on just
keep it out though all right put a lid
on it uh while it's really hot all right
and then if you're going to turn it off
don't worry the the temperature
differential will suction the cat lid
down so it'll be safe all right the next
morning though turn it back up to do a
boil that way it'll kill off any
bacteria of any bacteria grew and then
you'll be back in business all right the
longer you actually simmer your bone
broth and you know you've probably heard
about this at a Japanese restaurant
they're like 36-hour bone broth or broth
for the ramen Ramen broth that's what it
means like they they're boiling boiling
boiling more and more collagen is going
to come out all the collagen from the
joints of the carcass and the bones are
going to dissolve right out into the
broth very very rich in amino acids
especially Glycine and protein right
that's why again your grandmother
actually said have some chicken broth or
have some pork broth or beef broth this
actually is very rich in these
micronutrients um amino acids as well as
collagen and when you actually simmer
for hours and hours and hours you're
going to extract all these amino acids
into the broth as well along with some
of the minerals from the bone all of
this bone broth supports collagen
production so if you care about you know
your skin and your joints and and how
much protein you're getting in bone
broth is a really great way of doing it
now you should also know that
traditional healing traditional medicine
often use bone broth as part of their um
toolbox all right so they would um find
a way to actually serve up bone broth
for joints uh joint repair and pain um
and by the way there's even some new
evidence fast forward to present day
looking at the future the collagen can
even
help with gut health as well all right
specifically leaky gut syndrome looks
like collagen can help bu the lining of
the gut and maybe strengthen the gut to
prevent the leak very important all
right um because when you have got leaky
gut it sort of like the lining of the
inner lining of the gut kind of starts
to create holes it's like like a diver
with holes in the wet suit now seawat is
going to come in all right or in the
case of the gut like your uh it's stuff
from the gut that'll actually get into
to the lining of the gut now that's very
very irritating all right so bone broth
the collagen seems actually to be
healing for that makes a lot of sense
right now the bone broth is also
hydrating so think about that so if
you're talking about dry skin for
example um just having bone broth not
only builds a collagen but it also
hydrates your body um that's one thing
that happens also when people tend to
get older they don't stay hydrated
properly hydrated so bone broth is a way
of sort of knocking out both of those
things all at the same time good for
skin good for joint health good for bone
health good for hydration that is bone
broth okay ready for food number three
food number three leafy greens sulfur
Rich vegetables I'm talking about Sal
Brasa vegetables so broccoli kale all
right Brasa spinach is another one all
right these are leafy greens now I don't
need to tell you that leafy greens are
beneficial for your health because you
already know that all right but what I
do need to tell you is that when you
actually have leafy greens a bras family
they can actually have
isoo cyanates or itc's and suanes all
right and they also have a lot of
dietary fiber which is good for gut
health and when you have um a wellfed
gut because of dietary fiber your gut
bacteria wellfed but gut bacteria help
you lower inflammation in your body as
well so leafy greens help you your body
lower inflammation and guess what but
the
isothiocyanates the itc's and sorines
they help support collagen production
all right sophanes are important for
supporting your own body's production of
collagen all right um what does sulfur
do sophanes what does the sulfur do well
remember I told you collagen is three
chains of protein that are twisted
together right into a triple helix
sulfur actually stabilizes that triple
helix right they're they actually make
the the Helix even stronger to give it
that strength that tensile strength and
by the way leafy greens like spinach as
I said uh but also kale a good source of
vitamin A talked about vitamin C earlier
to help your body the co-actor co-enzyme
to actually create uh collagen well
vitamin A actually has been shown to
stimulate trigger new collagen
production in aging skin all right so
here's another great way way to actually
have your greens now you're actually
stimulating uh with vitamin A you're
stimulating collagen production in your
skin so spinach Cale great way to do
that when you've got collag in your skin
guess what you're going to have greater
elasticity all right you want it to be
able to stretch and spring back all
right smoother their appearance all
right that's also what we actually you
want it's supposed to wrinkly lots of
lines sulfur Rich vegetables are
something you can easily add to your
diet um uh some of them that I love I
like broccoli um I like broccoli rub I
like regular broccoli by the way here's
a little Pro tip when you buy broccoli
don't just get the fettes all right
unless you're going to buy Frozen and
they usually just sell you the fettes
fettes are good they actually have that
so those sorines but what you need to
know is that a broccoli plant is a
really um long it's got a long trunk
like a stem and then it's got the fettes
at the very end mostly the stem that's
plants is most mostly stem all right um
and we tend to eat only the fettes but
if you go to the farmers marker buy the
whole broccoli don't throw the stem away
all right A lot of people used to trim
the stem and throw it away I used to do
it too years ago but keep the stem
because the sorines and a lot of good
beneficial dietary fiber in the stem and
if you go wait a minute I have no idea
what I'm going to do with the stem
here's what I tell you I do all right um
sometimes you want to um skin the stem
because the outside skin of the stem can
be a little tough dietary fiber all
right but sometimes you want to uh
basically skin it and slice it in like
diagonally into kind of medallions um
now you can actually sauté that and it
absolutely delicious whatever you're
cooking the tops on you could sauté the
broccoli stems separately or guess what
you don't want to deal with the broccoli
stems that way put them in a blender and
make a broccoli soup you know one of the
favorite broccoli soups that I have I
actually I wrote I included the recipe
in here it's broccoli oregano soup try
it it is so good all right and you get
all the goodness of the broccoli you can
make it with broccoli fettes of course
uh which I like to steam but you can
actually make it with the stem all right
I'm just telling you a little tip all
right so um another source of on sulfur
in your diet onions and garlic these are
alien they're not Brasa onions have
sulfur garlic has sulfur that's why the
partly is responsible for that really
pungent potent smell that you get
wonderful smell for cooking by the way
all right those are also sulfur sulfur
actually makes your collagen stronger
all right and the vitamin A from spinach
and kale makes your body make more
collagen as well all right hey there are
you ready to use food to improve your
health I Do cover a lot in my YouTube
videos but there's only so much time to
dive deep into how to use food as
medicine that's why I created my eat to
beat disease course in my course I walk
you through how to use everyday foods
that you can find in your grocery store
to boost your body's Health
defenses this is all based on my
research and everything is rooted in
science and I've made it super easy to
follow with practical everyday tips
whether you're trying to prevent disease
or just want to optimize your health for
longevity
my eat to beat disease course gives you
all the tools to make it real and to
help you get lasting changes that will
help you live longer and live better to
learn more click the link below or scan
the QR code on the screen I can't wait
to get started together in my course now
back to the
video so you know a study actually been
looking at women who ate leafy greens
they actually have fewer wrinkles than
people uh women who did not eat leafy
greens as well all right um by the way I
talked about spinach so since I'm giving
you little cooking tips I'm going to
tell you one way I like to do spinach
whether you use like grown-up spinach or
whether you use baby spinach I learned
this dish um from a restaurant that was
cooking Spanish food wash your spinach
leaves right um take some extra virgin
olive oil in a cast iron pan or
stainless steel pan all right great
polyphenols good healthy mono saturated
acids slice up some garlic throw it in
there flavor up the um the oil with
garlic all right um and then throw your
spinach leaves in there big pile of
spinach leaves will reduce really fast
into not very much spinach so you want
to make sure you buy enough or do enough
at a time I usually fill up whatever the
whole pan is it's go quickly uh once the
spinach kind of wilts it'll quickly melt
down into a kind of like a much smaller
amount of spinach
sauté that add a pinch of salt not too
much because you don't want to raise
your blood pressure and then if you want
to have some toasted pine nuts and some
golden raisins throw them right in there
okay turn it around once or twice you
want to throw a little chili flake in
there take it off like literally you'll
be done with this thing in like less
than five minutes it's the fastest way
to make a vegetable dish that I actually
have that tastes amazing and you get
your vitamin A and you get your
polyphenol from from the hydroxy tyone
ooc can on the olive oil and you get the
Allison and the sulfur sulfur from uh
from the garlic that you're throwing in
there right they get a little resol and
uh or solic acid from the golden raisins
as well see what I'm saying you don't
need to worry about the science worry
about the flavor but I'm just telling
you people who study food is medicine
like that's what I appreciate about a
dish like that okay all right by the way
so everything I'm telling you about is
actually how to help support colge
collagen production collagen maintenance
collagen repair in your body all right
and I can throw dishes together in a few
minutes that can actually support uh
collagen and remember the more leafy
greens that you're eating the more
benefits you're going to have for your
overall health these plant-based Foods
they've got lots of polyphenols that
actually activate your other health
body's Health defenses and lower
inflammation boost immune function all
right good for your gut the dietary
fiber helps your stem cells improve your
circulation it's all good all right just
make sure you find a way to cook greens
in ways that you actually enjoy it's not
those greens that you didn't want to eat
when you were growing up in your mom's
cooking find the ones that you
absolutely enjoy all right food number
four you ready gelatin we talked about
this already a little bit of the
clinical trial people getting gelatin
the athletes well gelatin is something
that's really useful for cooking so if
you want to go on Google and look up
gelatin g l a t i n um recipe or cooking
techniques and just click on video and
watch somebody show you all the
different ways to actually you make
gelatin so um so you get I'm not going
to go through all the tips on how to
actually use gelatin but where would you
actually have heard of gelatin because
I'm sure you're we're all familiar with
it well remember the
jello J L L O that's a brand I think um
that we used to have growing up right
that's all collagen right it means it's
loaded with those Amino it's a great
sorts of protein we used to have them as
kids right and your body needs that
protein and needs those amino acids it's
really really great and that Jello
gelatin that Jell-O actually was made
the same way that the bone broth is made
is made by boiling down the skin and the
bones and ligaments of the pork and
chicken all right it's a byproduct the
gelatin that you get you can buy in a
grocery store um is actually is a
byproduct for the food industry like
they're making things out of chicken and
pork and all that kind of stuff stuff
right and I give it to you as a powder
all right and gelatin as a powder which
is collagen and collagen fragment it's
colorless it's flavorless can come in a
box or a bag and it dissolves in hot
water and when you disso