Kind: captions
Language: en
all right today we're going to talk
about some simple ways to boost collagen
in your body so the first thing we need
to talk about is what is collagen
collagen is a protein that actually
provides structure inside our body all
right and proteins are made out of amino
acids and amino acids are actually um
individual chemicals they're strung
together like a pearl necklace and then
twisted and braided together into a
helix all right you've heard about the
double helix well there's an alpha Helix
and then there's different ways of
actually twisting amino acids and
basically it's like a submarine
staircase you know the kind that you
would actually walk around when you go
up when you twist amino acids around
that that's actually how you create
collagen that's what it looks like now
most people think about collagen for a
better skin and to actually improve your
joints and it's true collagen is in your
skin and it does it is critical uh for
how your skin appears and how it feels
and collagen is very important for your
joints if you don't have good collagen
in your joints you're going to be creaky
and essentially your joints are going to
hurt but here's the thing a lot of
people don't realize which is that
collagen is critical for every single
tissue in your body your joints your
bones your tendons ligaments that
connect muscles to your bone collagens
in your blood vessels and of course
collagens in your skin let's talk a
little bit about how collagen's made in
the body because once you understand how
collagen is made and what it's made out
of then the foods that can actually and
the ways to actually get grow collagen
um will actually start to make more
sense so basically there's special cells
in our body that actually are designed
to make collagen these cells are called
fibro blasts fibro blast fibro U like
fibrous tissue and blast um cells in
fact uh fiber blast can make up to 28
different types of human collagen there
might actually be more but we haven't
discovered them yet so let's call it 28
types of human collagen and when you
have collagen that's um missing or weak
remember I told you it's a structural
protein so provide structure when you
actually have a weakness that would be
like if a um Timber uh holding up a
house uh is uh not very strong guess
what the tissue will start to Sag all
right just like the roof will start to
Sag if you actually don't actually have
really strong uh support uh beams and so
when collagen's weak tissue start to Sag
when collagen's missing when you're
missing your collagen tissue will
actually really sag and start to lose
their function and this is actually what
we see in aging skin when you get
wrinkles wrinkles are just basically
smooth skin where you're actually
starting to have areas that are sagging
and some areas that are actually not
structurally supported so they actually
kind of fold in on each other it's like
a a blanket that you just kind of throw
onto a bed you'll get folds that
shrinkles skin smooth skin with collagen
is like taking a couple of sheets and
your blanket and pulling them tight when
you make your bed right have a perfectly
smooth bed that's actually when collagen
is properly in there now you actually
throw the covers aside and they pile up
and that is actually uh like skin where
the collagen is weak or U not
functioning properly loses this function
and you get sagging wrinkly skin now
collagen does change as we age and this
is one of the reasons why people are um
interested in collagen as sort of um uh
kind of a counter maneuver let's say uh
to aging uh the idea is that uh maybe
the collagen isn't working as well can I
get more collagen on my body can I
repair my collagen so if you take a look
at cosmetic products there are a lot of
them that claim to actually have
collagen now I'll tell you another organ
that of collagen is important and not
just the skin is in your eye now here's
how your eye works you got a perfectly
um
form uh organ that's like a ball and
light passes in through the cornea which
is the crystal clear uh front of the eye
like the face of a watch and it passes
through your pupil which is the hole in
the eye the black hole all right uh and
uh then it's got to pass through the
lens now the lens in your eye is like
the lens of a camera it helps to focus
the light and that lens is kind of like
this is kind of of shape like this all
right uh and the light passes through
one side it gets focused and passes on
the other side and it's made out of
collagen all right and there is a
capsule uh around uh the the lens that's
really made out of collagen um and the
changes in the collagen can occur with
aging and when you actually have changes
in the collagen and changes in the
protein in the lens that actually is
what causes cataracts and cataracts can
blur your vision your uh it changes when
the uh lens isn't crystal clear because
the structure changes light won't pass
through it's not clear anymore and now
you actually have blurriness and you're
not you can't focus your eyes so the
lens is made out of proteins and these
proteins are completely aligned so that
light can pass right through them
Crystal Clear aging affects the collagen
in the capsule that holds the lens now
you're not holding the lens properly
it's shifting around and then the collge
itself um can actually start clouding
and now you also can't see so this is
actually an example uh where uh you can
actually replace the lens um and that's
a kind of a cataract uh surgery works
really well but you know you're losing
it's really a collagen issue that can
contribute to um uh the need for
cataract surgery but there's Al also
other problems in collagen in the body
as well now so abnormal collagen can
cause problems anywhere occurring and in
fact there's a whole series of diseases
uh called connective tissue disorders
all right and one of the great examples
is a condition you may not have heard
about before but I bet somebody you know
might actually have it it's called AER
danlos syndrome and this is actually a
genetic condition all right and and in
this genetic condition there's a
mutation that keeps your body from
creating normal collagen so you've got
the collagen but it's not quite normal
and in fact one of the things that that
you know is not quite normal is that
basically there's some distinct physical
features of people with this connective
tissue or collagen condition and their
joints are also really really weird so
one of the things is that they have
super flexible joints you know these are
people that can bend their joints all
the way back I can't do it um uh uh
they're really bendy all right uh you
got anybody who's super bendy you got to
wonder if they actually have AER Dan low
syndrome or some other connected tissue
disease super flexibility they also have
super stretchy skin you can actually
stretch your skin out um and that's not
normal obviously normal skin has enough
tension tensile strength so you can't
like just stretch it out and the other
thing is that when the collagen's
abnormal the skin is kind of thin as
well as being flexible all right like a
sheet that's kind of flexible uh and you
can actually see the blood vessels now
blood there's blood vessels everywhere
under our skin normally you can't see
them cuz a you know your epidermis you
got dermis it's a kind of a thick layer
and then the blood vessel is running
through it and underneath it but in
connective tissue disease um the the
skin isn't perfectly formed the the
collagen in the skin isn't normal and in
fact even the collagen around the blood
vessels aren't normal uh either the
blood vessels can actually be very very
fragile uh and it doesn't hold the shape
of the circulation and in fact this can
actually be a huge problem because some
people with collagen diseases in their
large blood vessels like the aorta they
actually uh are at risk for having a rip
that can happen inside the wall of the
blood vessel and that can cause an
aneurysm all right and that aneurysm can
actually be very very dangerous it can
be life-threatening so good collagen
function absolutely critical for health
defective collagen function you start
seeing problems in different parts of
the area it's not just a cosmetic thing
not just a joint paint thing but it can
actually cause a problem every
place in your body now it is true
collagen is very important for healthy
joints the collagen provides a cushion
and what happens over time is with
osteoarthritis is wear and tear
arthritis is that basically your joints
kind of wear down the the buffer all
right uh the cushion between two bones
and that collagen wears down uh The
Joint wears down and that actually
causes bone on bone grinding and that
actually is very very painful and so you
wind up having osteoarthritis it's not a
autoimmune arthritis but it's actually a
wear and tear arthritis and that's also
a problem of collagen wearing wearing
down now there are as I mentioned
diseases conditions where that are
autoimmune where your body's own immune
system basically targets your collagen
and just kind of chews it up and
destroys it great example of that is
rheumatoid arthritis now I talked just
now about osteoarthritis that's wear and
tear as we get older you know it's like
like brakes brake linings you know in a
car that is driven really aggressively
over time the brake pad wears down
that's osteoarthritis rheumatoid
arthritis is really where there's an
autoimmune disease where your own immune
system learns to attack your own joints
it shouldn't do that but when it does
that your immune system chews up the
joints and new blood vessels grow right
into the joints those new blood vessels
plus the inflammation
causes leakiness of the blood vessels
and now the joints fill with fluid so
you got swelling and the inflammation
causes pain and this is actually what
you see in Ral arthritis swollen painful
joints caused by an autoimmune condition
and again this is where the collagen is
actually broken down all right and the
enzymes are chewing up and digesting the
collagen destroying the joint's function
lots of inflammation lots of pain it
limits joint function limits movement
and it can happen in your fingers in
your wrists and your elbows and your
shoulders and your hips in your knees
and your ankles a real limitation when
an autoimmune condition actually affects
your collagen your joint uh collagen all
right so let's talk a little bit about
um the skin because I started by talking
about how uh collagen in the skin causes
wrinkles if it's not functioning
properly um but there's a lot of things
that can actually damage collagen
structure in the skin besides just
simply getting older it is true uh aging
of the skin uh causes changes in your
collagen but so can ultraviolet
radiation if you um basically somebody
who gets tanned a lot or got sunburned a
lot or out in the sun all the time the
ultraviolet rays from Sunshine can also
damage the collagen all right uh so
that's actually something you should be
careful smoking cigarettes or vaping
also damages the collagen in your skin
also not good uh to do
uh drinking alcohol over a long period
of time can also affect the texture of
your skin there's changes in your
collagen uh from long-standing heavy
alcohol use as well so let's talk about
ways that you can actually maintain
collagen in your body maintain collagen
Health in your body and they're actually
foods that have been found to um uh help
your collagen so let's first talk about
foods that are anti-inflammatory because
inflammation can damage joints
osteoarthritis rtis inflammation
rheumatoid arthritis autoimmune disease
lots of inflammation so the first thing
you can do to actually protect your
joints is actually to lower inflammation
the best way to lower inflammation to
protect your joints is actually to treat
your gut microbiome well that's the
healthy bacteria the 39 trillion
bacteria in your gut and if you eat
Prebiotic Foods that's foods with
polyphenols colorful Foods plant-based
Foods um uh you're actually feeding your
gut bacteria and then if you give them
dietary fiber which is also found in
plants um plant-based foods like
broccoli brussels sprouts kale but also
some soft foods I mean you know
peaches uh avocados mushrooms they all
have dietary fiber that feed the gut
microbiome the gut microbiome will
actually release these short chain fatty
acids this is a kind of a metabol of
bacteria okay they produce their own
products that help to lower inflammation
I call that um you know our our bacteria
have to live inside our colon live
inside gut they got to pay room and
board it right so the the room we're
giving them is in our gut and the board
we're feeding them and so they got to
pay the rent so when we actually are
feeding are eating foods that feed our
human selves anything we're not
digesting tumbles down and feeds our gut
bacteria when we feed them they pay us
back they pay the rent and they release
these short chain fatty acids and they
actually those actually help to lower
inflammation they can actually help to
protect joints by actually lowering
inflammation in The Joint so one of the
things to do to actually improve the
quality of collagen is to slow down the
destruction of the collagen in your
joint by having
anti-inflammatory foods now there was
there's been really for a couple of
decades this idea that if you eat foods
with collagen it can actually help your
collagen and I can tell you in the very
beginning when I heard about this eat
foods with collagen and it'll actually
you build your college and I thought it
was ridiculous all right I'm a medical
doctor I'm a scientist I know if you
actually eat collagen your stomach acid
is going to it's a protein right so your
stomach acid is going to digest it and
that's it it's gone we're not there's
not some magic formula that as you moves
collagen that you chew and swallow into
your joints no way but I will tell you I
started to change my mind when I was
looking at the data and when I was
actually understanding the biology new
biology of collagen so here's what
happens collagen are these I told you
these Twisted helices Helix of protein
amino acids
now when you digest collagen you break
it up you chew it up enzymes chew it up
into fragments and it turns out the
biology of collagen is that the
fragments are very very active collagen
fragments are very active signaling
molecules so they actually help one cell
to uh they give instructions to one cell
to tell another cell to do things all
right and that actually turns out to be
one of the mechanisms of how collagen is
built because certain collagen fragments
can um activate fibroblasts either are
the cells that make more collagen to be
able to make more collagen that's a good
thing right and we also know that uh the
fragments can do all kinds of other
things in addition to um stimulate more
collagen but you can actually modify
blood vessels so collagen fragments
include tumstatin canstatin endostatin
these are actually natural substances
that came out of the work uh in my field
called angiogenesis and they actually
been shown to cut off the blood supply
to tumors by um being anti-angiogenic so
collagen fragments are very very
biologically uh active and in fact some
of these collagen fragments inhibit
angiogenesis so they prevent those new
blood vessels that would grow into
inflammatory joints and just that
destroy the joints remember I told you
arthritis right rheumatoid arthritis you
caught swelling you got inflammation got
new blood vessels that deliver more
enzymes collagen fragments actually can
slow that process down impede that
process and so before we're talking
about foods that grow collagen I want to
talk about foods that actually can
actually or steps that can actually slow
down the destruction of collagen lower
inflammation inhibit androgenesis this
all protects joints by from the
degradation from being destroyed by the
enzymes uh that abnormal new blood
vessels can actually uh grow all right
so now let's talk about foods that
actually contain collagen that when you
eat them uh get digested in collagen
fragments that can then go into into
your body uh go run around your body and
do good things for your fiber blast
including making uh more collagen so the
first food I want to talk about bone
broth all right bone broth is made by
literally cooking down boiling uh
simmering bones all right uh and bones
and uh that are connected together are
connected by joints and there's a lot of
collagen uh in bones and joints and it
could be chicken bones or chicken
carcasses or turkey after you roast the
turkey
or beef bones or it could be pork bones
or lamb bones so you know if you were a
chef and you were offered some bone
broth to be able to use to make your
sauce to make your soup to make your
stew that's really a delicious resource
it's a very very rich protein Rich um uh
broth uh but if you want to have brone
broth uh uh basically uh from a biology
perspective this is the kind of collagen
containing foods that when you eat eat
it and drink it it actually gets
digested up and those collagen whole
collagen pieces get chewed up into
little fragments that run into your
bloodstream and they can actually do all
kinds of things including help your body
make more collagen now I'll tell you how
I've done bone broth and uh you know I
I'm omnivore I eat everything I eat
mostly a plant-based uh meal but uh when
there's a chicken roasted or after
Thanksgiving there's a turkey carcass or
a chicken carcass what I do after
cutting off all the meat I take take
what's left the carcass and I put it
into a big stock pot big Soup pot like a
heavy Soup pot you put the carcass in
there you fill it up with some water and
if you wanted to um throw some onions
carrots little garlic that kind of a
thing uh right in there uh and then you
bring it to a boil bubble bubble bubble
then turn it down really low heat so now
it's it's boiled and now it just kind of
cools down it's kind of simmering put a
on it and you can let that slowly simmer
at low heat overnight all right and by
the morning you've actually kind of um
uh cooked in uh into the broth all that
collagen all that rich protein and of
course it's got the flavoring of any
veggies carrots onions Etc you might
have put in there as well then when you
actually pull the bones out okay there
might be some pieces of joint um just
pull that all out take all the uh boiled
down veggies um they're not going to be
really great most of the nutrients are
actually in the broth take them all up
and You' got a clear mostly clear broth
and that broth uh is highly nutritious
it's got a lot of protein in it it's got
a lot of collagen uh in it and from that
broth that brome broth you can begin
adding you can begin making it into a
stew you can make it into a stoop you
can actually add veggies into it etc etc
but you've got this uh broth now you can
actually freeze it so one little trick
is that you know you might want to use
some of it right away but you probably
are going to be able to make more bone
broth than you can use in an immediate
setting so if you've got ice cube trays
go ahead and pour them the broth into
ice cube trays put it in the freezer uh
and then you've got bone broth ice cubes
if you do that over a period of time you
can actually up a big bag of bone broth
ice cubes is keep that Frozen and uh you
can then you actually have bone broth
whenever you actually need it now you
can buy commercial bone broth for sure
all right but and there's some really
good uh types of bone broths I'm I'm not
promoting any specific brand but here's
what I'm actually telling you to do if
you're going to go to buy a commercial
bone broth in a soup section in or the
the broth section it comes in a box
usually um pick it up and look at the
ingredient label and just make sure that
you're comfortable with everything
that's in that commercial broth made in
the factory make sure you're comfortable
there isn't any artificial chemicals in
there or weird preservatives you don't
want to in your body cuz you can make
the broth uh yourself all right now
actually you can like asess I said you
can use bone broth uh to make a soup a
stew you can add lentils to it now you
get a lentil stew you can add beans to
it now you get this bean stew it's a
great tasty way uh very traditional and
it can actually create really nice
hearty foods and if you're you know kind
of like somebody who wants to be a
little fancier you want to make a sauce
you know you make a rue with flour and
butter uh and I'm telling you to use a
lot of saturated fat but I'm just
telling you if you wanted to make a
sauce and then you in your R you
actually add some of the bone booth and
you keep on whisking it you'll actually
create this really really rich protein
Rich collagen Rich uh sauce and you can
flavor it in different ways uh that you
want so bone broth first food that can
actually help you grow colllege number
two skate wing guys know what a skate is
a skates a ray not a manta ray that's a
big Ray but uh a kind of Stingray let's
think without the Stinger but they're
all these edible rays that you can
actually eat out there and they look
like a they look like kites they're flat
they swim like this they've got a little
tail um if you've gone to an aquarium
you've seen Rays uh they're the ones
that look like they're flying through
the water with wings and those wings
each of those wings it's not a real Wing
it's just really kind of a part of the
body that flaps and helps it swim those
uh skate wings are packed with collagen
they they don't actually have bones
skates don't have bones they belong to
the shark family they're called elasmo
branks and elasmo branks are um nonbony
fish they're cartilagenous fish so the
whole skeleton is made out of collagen
all right cartilage and skate Wings have
a ton of collagen and they're delicious
all right so cartilage in the skate wi
is edible when you cook it it kind of
dissolves right in your mouth when it's
actually really really nicely done and
when you eat uh eat skate not only do
you get collagen and collagen fragments
but guess what skates also have healthy
omega-3 fatty acids and omega-3 fatty
acids are also healthy for your joints
and they support tissues made out of
collagen like your skin as well so
that's a a food that actually has a lot
of ways to actually support um skin
Health joint health bone health collagen
all right now omega-3 is also lower
inflammation remember I told you one of
the most important first steps you can
do is actually prevent your joints from
being uh destroyed or your collagen
being destroyed in your skin and your
joints Etc and lowering inflammation
that is present in most of our bodies uh
is actually an important way to protect
the collagen that we actually do have
now I'll tell you if you haven't cooked
a skate wing it's pretty easy uh you can
just look on Google and look up skate wi
recipe video and have somebody show you
how to do it but basically if you have a
cast iron pan and you have a skate wing
you can just uh put the skate wing in a
in a clean it up like rinse it put in a
little bit of flour has a little bit of
white pepper a little salt in it and
then get some extra virgin olive oil in
a cast iron pan really hot and then just
put the skatewing down to start cooking
it with that cook it on both sides add a
little bit of Capers add a little bit of
onion add a little bit of lemon and now
you actually got this really nice uh
skatewing Mediterranean style dish all
right that's a good way to actually eat
skatewing of course you can also go find
it on a restaurant menu if they are
serving Seafood skate isn't present in
every menu but when uh a chef can get it
in a seafood restaurant you'll often
find it and chefs also like to cook it
as well all right that's the second food
third food fish stock all right so think
about it fish is full of Bones it's full
of uh uh there there's a lot of collagen
in fishbone when people are cleaning
fish and cutting off the filet of meat
what's happening to the bones they get
tossed out you can actually ask your
fishmonger the people personally working
in the fish market if they've got extra
bones you can use to boil down into a
fish stock all right same thing like
using a chicken carcass uh or turkey
carcass or beef bones you can take
Fishbones and literally same deal heavy
stock pot fill it with some water put
the Fishbones in there boil it and then
uh just let it simmer down do it
overnight and you'll actually wind up
getting a nice protein Rich broth that
that you know tastes of of seafood uh
and it's actually got collagen and
collagen fragments in it uh as well now
you can always buy pre-made fish stock
but one of the things you want to do
again if it's anything pre-made in a
factory check the ingredient label like
a lot of smaller places will batch make
fish stock and you can buy Frozen and
that's maybe all there is it's just like
basically real fish St that's just
Frozen up and sold uh super convenient
so you don't have to boil down yourself
um I use that kind of fish stock
frequently so I don't have time to make
fish stock but you know what uh just
check to make sure the ingredient label
you're comfortable with everything
that's in it that you're going to put in
your body all right and check it out you
know if you've never uh asked for
Fishbones go to the grocery store to the
fish section next time and ask somebody
helping you back there hey do you have
any fish bones or fish carcasses that I
could actually have and I bet they'll
actually have them um and there are
places you know they're called you know
seafood markets or stores that
specialize in seafood and they for sure
can actually get you uh fish carcasses
uh to be able to cook into fish stock
and they'll probably also have fish
stock that's fresh or frozen fish stock
makes it super super convenient all
right so that's the next food next food
I want to talk about for collagen to get
collagen and collagen fragments is wait
for it gelatin remember when you were a
kid I mean we all were kids and they we
sered Jello we were served Jello you
know at school for the dessert or maybe
in our grandmother's house you know and
the jello was always red or green or
orange and they were colors that
actually don't really appear in nature
and not surprisingly the jello companies
that were making this uh added
artificial coloring that really lit up
the colors you know as kids we love that
and it tastes like cherry artificial
flavoring tastes like lime artificial
flavoring tastes like orange artificial
flavoring and it's sweet it's added
sugar right so that's stuff we grew up
with not good for us however it was made
with gelatin all right so what you can
do as adults that want to be healthy and
you want to get collagen and collagen
fragments is just get non-flavored plain
gelatin it's clear all right it's clean
it's clear you'll Add boiling water to
it it'll start to dissolve cuz it's
proteins you Stir It Up if you put it in
that into the refrigerator it'll turn
into jell this won't be nuclear colored
and it won't be actually artificially
flavored okay no additives in there and
what I tell you what I suggest if you
want to use that approach and be
creative with it you can actually take
plain gelatin and you can actually add
your own flavoring to it so take some
ripe freshh seasonal fruit
and cut it up and add it into the
gelatin right so you're boiling gelatin
getting it hot stirring it up letting it
cool a little bit all right because you
don't want to cook the fruit um let it
cool um before it solidifies and just
add the fruit into it pop it into the
fridge and O in the refrigerator
overnight it'll actually turn into the
kind of jell with the the wiggly stuff
that you remember when you're a kid but
now the fruit pieces will be in there
that is a great natural way to be able
to actually sweeten your Jello if you go
to Asia you'll see that um there are
special dishes where they take coconut
milk uh leachy fruit uh and cut it up
and they make gelatin out of it uh they
add almond extract to give it some
really nice flavor just make sure it's a
natural almond extract like true almond
extract uh not something with artificial
flavoring not artificially flavored
almond extract that's a great way to
actually um make your own Jello-O hey
there just a quick note I have another
free resource I want to share with you
it's my favorite on thee-o summer
ingredients now for a lot of us
summertime is all about relaxing and
getting some pleasure so whether you're
simply venturing into your backyard or
traveling across the country or even
Beyond here are some practical ways to
help you stay on track when it comes to
using food as medicine I put together a
list of foods that you can find in the
aisles of your local market and even in
gas stations along the highway and in
small towns this road trip and camping
friendly list of foods is available
right now for free in the caption below
now let's get back to the video so
gelatin is actually made with collagen
it's basically just made from animal
collagen that's boiled down they turn
into a powder and that's your gelatin so
you can actually if you didn't know that
now you know it uh and it's super easy
to find good healthy ways to make jello
I would recommend that you check check
it out and by the way if you're if
you're interested in knowing how to make
any of the things I talked about from
skatewing to gelatin to fish stock to um
bone broth just type it up on Google
recipe and hit video and check it out
somebody who really knows what they're
doing and is very passionate about what
they're doing will show you on a video
how they do it and you can that's a
super easy way to learn all right don't
be intimidated like take advantage of uh
the internet to be able to learn now the
next food I want to talk about are egg
whites so when you crack an egg and
don't have any shells left over you'll
see the yolk there and then you'll see
egg whites egg yolks are actually good
for your eyes s they contain lutein
zanthin I made a separate video about
this but guess what the egg whites are
good uh for helping your body build
collagen because egg whites have
something an amino acid called Proline
and Proline is an amino acid that helps
your body build collagen so egg white
actually help you give you kind of like
the ammunition that you need or the
bricks to help make the brick wall and
the proline can actually help you make
collagen now another food that you might
want to consider having are foods
containing vitamin C C is in Charlie
because your body needs vitamin C in
order to make collagen collagen is made
by the body and vitamin C ascorbic acid
helps to make it so how do you get
vitamin C what are vitamin C rich foods
well citrus fruits are rich in vitamin C
you know oranges grapefruits but there
are also other foods that you might not
know have vitamin C that are good
sources of vitamin C like strawberries
for example or tomatoes good sources of
vitamin C or red bell peppers or
broccoli most people are surprised that
broccoli is a good source of vitamin C
but it is and you can of course take a
vitamin C supplement you know it's it's
hard to overdose in vitamin C your body
just pees out anything that's extra but
you do need vitamin C so eating foods
that contain vitamin C helps your body
build its own collagen all right and
then we've got beans this is the last
food I'm going to talk about beans uh
white beans black beans uh pinto beans
kidney beans garbanzo beans and all the
whole range of legumes lenos chickpeas
why because beans are a great source of
amino acids and your Amino your body
needs amino acids you know those little
pieces the little tiny chemicals that
make up proteins in order to make that
Helix that structural part weave it out
to be able to make collagen that
provides structure into your body now
think about this right you've got beans
the source of uh uh uh of amino acids to
make uh to make collagen now you're
going to cook your beans in bone broth
all right and now you're actually
getting the collagen from the bone broth
you're getting the beans uh that have
the amino acids you're you're really
making a very very nice rich stew bean
stew uh that's really good for collagen
all right so that's a good thing uh for
you to know uh cook your beans and bone
broth now of course you can always get
collagen by taking collagen supplements
and again there was a time when I was a
real skeptic about collagen supplements
I I generally have been skeptical about
supplements although um I have to say
over the years I've seen the data I've
seen the evidence and I actually take
some supplements myself but what's the
real evidence that collagen
supplementation works well you got to
look at the data and one of the pieces
of data that I thought was really
interesting was a clinical study by the
University of Keel in Germany that
looked at 69 women they were aged 35 to
55 so really kind of you know adults uh
adult women and they gave half of them a
collagen supplement to take every day
for eight weeks all right so that's
eight weeks two months worth every day
they gave a collagen supplement and the
other half uh they just gave a placebo
so this is a clinical trial uh that had
a placebo in it which is part of good
clinical trial design and just after
four weeks all right they gave the the
research the study lasted eight weeks
but just after four weeks after taking
this oral collagen supplement the
researchers found that the skin
elasticity all right the uh the ability
for the skin to uh have some stretch to
it in a normal way actually improved all
right if you look at somebody who's
really old and wrinkled with paper thin
skin and you touch it there's not a lot
of elasticity think about a baby skin or
a a kid skin right like a child's skin
you you pinch it boom pops right back
like my skin all right but when you so
you want good elasticity but older
people and when you've got problems with
your collagen you know you you pinch it
it stretches and it kind of doesn't go
back very quickly you noce you notice
that especially in older women and
that's exactly what this clinical study
showed is that just after four weeks of
having a daily collagen supplement they
saw especially in the older women that
their skin elasticity improved that's a
sign that the collagen structure in
their skin actually uh improved now
there was another clinical trial that uh
looked at a supplement that was made
with chicken collagen remember I told
you a great way to make a bone broth is
with chicken bones all right a chicken
carcass after roasting a chicken so this
is a supplement made from that chicken
collagen and what they did in this
clinical trial they looked at 26 healthy
women who had wrinkles so they are
looking at wrinkly uh healthy females
all right women um they had photo aging
and that's basically photo aging just
means sun damage to the skin with
wrinkles and uh they gave them a daily
collagen supplement for 12 weeks all
right that's 3 months daily supplement
uh collagen and what they found at the
end of 12 weeks at the end of 3 months
of daily collagen supplement made from
chicken collagen they show there was
less wrinkling all right they show that
there was better uh circulation in the
skin remember I told you there's
collagen in blood vessels so you want to
grow healthier blood vessels
structurally healthier blood vessels you
need collagen so there was less
wrinkling there was better circulation
and it gave the skin of the women a ro y
glow all right then that's considered
healthy skin right and then they
actually showed that there was more
collagen itself in the dermis when they
actually looked at the Deep layer of the
skin about six weeks after taking uh the
uh supplement remember I told you this
experiment the clinical study ran 12
weeks halfway through they looked at the
dermis they you know looked the inside
the skin and there was more collagen
right there so this is the clinical
study uh that really gave a proof of
concept now the study was done by a
company that made the collagen some
supplement and there was in a placebo
and so this kind of research you know as
a scientist and it's critical about
looking at research you know it's
there's a bias because a company funded
and did that research I would say more
research needs to be done but it's
pretty impressive to actually see
changes in elasticity changes in
circulation uh more collagen in the
dermis and they made a good case that
this their collagen supplement made with
chickens uh collagen actually works now
as a scientist I call call this
hypothesis generating what that means is
that wow I think this could work this
small study kind of was a proof of
concept that that there's a positive
signal and now it's time to do more
clinical trials more clinical work more
human studies to uh replicate and to
demonstrate and get better bigger
numbers uh to see how well this born out
this is born out and I always say don't
have a company do it somebody else out
there uh in a university should check it
out you got to be Third Kind of an arms
length group to uh the company itself uh
and then check it out to see if it works
now I just talked about supplements but
I always encourage as a general rule if
you're going to get your nutrients uh
get them from Whole Foods that you
prepare in traditional ways right save
supplements to top things off that's
what supplement means topping off get it
from the Whole Foods prepare the foods
in ways that are delicious and tasty
keep them varied you want to eat a lot
of different types of foods a lot of
type of different dishes keep yourself
interested and then if you feel like you
need more collagen take a supplement
because it works and you can top it off
okay I hope you learned something new
about collagen by watching this video
thanks very much for watching and I'll
see you next time Dr Lee
out hi there if you enjoyed watching
this video I know you'll love the next
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