The Best Way to Boost Collagen Naturally (No Powders Required) — Transcript

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1. 0:00Let's talk about collagen for women.
2. 0:02This is a big deal and you've probably
3. 0:04seen a lot all in in social media about
4. 0:06collagen and creatine. These are
5. 0:09definitely key nutrients that estrogen
6. 0:12help bring in and when estrogen leaves,
7. 0:15these nutrients [music] tend to be
8. 0:16depleted. On this video specifically, I
9. 0:19want to dive into collagen and I want to
10. 0:22give you three of the best collagen-rich
11. 0:24foods. I want to talk about as women,
12. 0:27how do we navigate this loss of collagen
13. 0:30beyond just eating these foods? What can
14. 0:33we do to navigate this loss of collagen
15. 0:36because it's doing, like I said, a lot
16. 0:38more than just giving us some wrinkles.
17. 0:39>> [music]
18. 0:40>> It's affecting our joints. It can be
19. 0:41contributing to injuries. So, it's
20. 0:44really [music] important that we have
21. 0:46this discussion so that you can make
22. 0:47smart healthy decisions for yourself.
23. 0:50Let's dive in.
24. 0:52So, yeah, if you've been following me
25. 0:53for a while, I've been really excited
26. 0:56about a concept that I call Estrogen's
27. 0:58Girl Gang. And and the reason I call it
28. 1:00Estrogen's Girl Gang is that I
29. 1:02identified about 10 years ago as I was
30. 1:05going through my menopausal experience
31. 1:07that it wasn't just estrogen,
32. 1:09progesterone, and testosterone we were
33. 1:11losing in this experience, but estrogen,
34. 1:14being the diva of all hormones, actually
35. 1:18stimulated all kinds of neurochemicals
36. 1:22and she also helped in the production of
37. 1:25some key nutrients including collagen.
38. 1:29So, when estrogen went away, all of
39. 1:31these neurochemicals started to go away
40. 1:34as well and collagen started to go down.
41. 1:37So, let's bring collagen back. You have
42. 1:40to cater to collagen because estrogen
43. 1:43naturally brought her in. Now, you're
44. 1:45going to have to to coerce collagen back
45. 1:48into your joints, back into your skin so
46. 1:51you can feel more youthful.
47. 1:53So, what is collagen? Let's start there.
48. 1:56Collagen is the main protein in your
49. 1:58joints, bones, and skin.
50. 2:01Now, when we look at things like
51. 2:03osteoporosis, which is a huge problem
52. 2:06for menopausal women, as estrogen went
53. 2:08down, that collagen, that inner matrix
54. 2:11of your bone starts to weaken because of
55. 2:13the lack of collagen. We also see the
56. 2:16sagging skin. We also see a lot of joint
57. 2:19injuries that can happen. And most of
58. 2:22this starts to transpire over when you
59. 2:24hit 40 or over.
60. 2:27So, as collagen drops, you're going to
61. 2:30want to bring it back in through your
62. 2:32diet. And there's a 2018
63. 2:35study in nutrients where the researchers
64. 2:38This is cool. It's a postmenopausal
65. 2:39woman study. What a rare study where
66. 2:42they they've actually studied us. And as
67. 2:44the researchers gave postmenopausal
68. 2:46women either 5 g of collagen every day
69. 2:50or a placebo
70. 2:52um every day for a year.
71. 2:54And what they found was 5 g, 5 g of
72. 2:57collagen every day showed an increase in
73. 3:01bone strength and bone mineral
74. 3:04density. Whereas the placebo group, who
75. 3:07thought they were taking collagen every
76. 3:09day, but they weren't actually getting
77. 3:10collagen, showed a significant bone
78. 3:13loss.
79. 3:15And some of the women actually
80. 3:17found that they developed osteoporosis.
81. 3:21So, that's how important collagen is.
82. 3:23So, and all that is 5 g of collagen a
83. 3:26day. Now, I'll tell you one of the ways
84. 3:28I like to get collagen in is I'll put it
85. 3:31in a in a collagen powder in my coffee
86. 3:34every morning.
87. 3:35Um I don't typically eat my first meal
88. 3:37until the midday. So, I'll put collagen
89. 3:40in my coffee to make sure that it's just
90. 3:42that routine that gets me my collagen
91. 3:45every single day. So, if you're like,
92. 3:47"Oh god, now I got to take one more
93. 3:48supplement.
94. 3:50How am I going to remember that?" Just
95. 3:51go ahead and put it in to your coffee
96. 3:55every morning or your tea and let's just
97. 3:57build it into a routine.
98. 3:59Now, if you don't want to buy collagen,
99. 4:00you want to make some of the food,
100. 4:02let's go through the foods you can eat.
101. 4:04First food is chicken bone broth.
102. 4:07So, there's a lot of different versions
103. 4:09of bone broth. I just want to point out
104. 4:11that some bone broth is highly liquid.
105. 4:14It doesn't seem to have a lot of fat
106. 4:16where and that's like the
107. 4:18the bone broth that's are in boxes and
108. 4:20they can find them on the shelf. They
109. 4:22can last on the shelf for a long time.
110. 4:24Not horrible, but not as dense of with
111. 4:28nutrients as bone broth you would make
112. 4:30yourself or bone broth you might buy at
113. 4:32the farmer's market that is really
114. 4:35gelatinous, has a lot of fat. Those bone
115. 4:38broths are going to be a lot more
116. 4:40healing. So, just because we call it
117. 4:41bone broth doesn't mean it has the same
118. 4:44healing effect. So, make sure you try to
119. 4:46either make it on your own. I've got
120. 4:48some great recipes in Eat Like a Girl
121. 4:52or make sure that you're getting a
122. 4:54really thick gelatinous one.
123. 4:57So, but chicken specifically, this is
124. 5:00why I wanted to point out chicken. It
125. 5:01has type two collagen, which is better
126. 5:05for your joints. So, if you've been
127. 5:07doing bone a beef bone broth for a
128. 5:09while, it's time to switch over to
129. 5:11chicken. And a 2021 study in Nutrients
130. 5:14publication found that people with joint
131. 5:17pain if they took just 2.5 g of chicken
132. 5:20collagen every day for 8 weeks they saw
133. 5:23a 36.9%
134. 5:26decrease in joint pain and stiffness.
135. 5:30So, again, we're not talking about a
136. 5:32lot. That is 2.5 g of chicken collagen
137. 5:36every day every day for 8 weeks and they
138. 5:38saw this 36.9%
139. 5:41decrease in joint pain and stiffness.
140. 5:45I'll tell you where I use bone broth. I
141. 5:47break every fast with bone broth.
142. 5:49There's bone broth in my refrigerator
143. 5:51all the time. It many times instead of
144. 5:54taking a second cup of coffee, I'll do a
145. 5:56cup of bone broth. I'll even maybe do it
146. 5:58in my fasting window because for me it
147. 6:00doesn't spike my blood sugar. So it's
148. 6:02pretty easy to get into your diet.
149. 6:05Now
150. 6:06if you want to really help your joints,
151. 6:09the secret secret ingredient to getting
152. 6:11this type two collagen and maximizing it
153. 6:14is to make sure that your bone broth has
154. 6:17come from chicken feet.
155. 6:19So chicken feet are not only perfect for
156. 6:23for bone broth, but they also are all
157. 6:27collagen. So you're taking the feet all
158. 6:30collagen and boiling them in water.
159. 6:32They're 90% connective tissue
160. 6:35and they're so collagen rich that you're
161. 6:38going to want to refrigerate it and it
162. 6:41can literally look like jello. So this
163. 6:44when I talk about the thin watery bone
164. 6:47broth and you talk about the really
165. 6:48gelatinous one, most likely there's a
166. 6:51lot of feet in there where they were
167. 6:53it's not feet per se it's been boiled
168. 6:56with chicken feet. If you're making your
169. 6:58own, make sure you put some chicken feet
170. 7:00in.
171. 7:01And chicken feet is cheap and it's very
172. 7:04available if you have a whole foods near
173. 7:06you, they're about $3 a pound. You can
174. 7:10also look for them and order them
175. 7:12online. They're also just really easy to
176. 7:15cook. You can roast a pound of chicken
177. 7:17feet in a 400 Fahrenheit oven for an
178. 7:20hour and then cut and then take them
179. 7:21out, cover them with water, add a carrot
180. 7:24and onion and some water and simmer for
181. 7:27two hours and you've got bone broth. So
182. 7:30it's really not that difficult.
183. 7:33Okay, second collagen rich food.
184. 7:37Some of these are
185. 7:39they're the they're the best foods but
186. 7:41they may not be the most tasty. So, the
187. 7:43second one is beef cheeks.
188. 7:46Beef is high in type both type 1 and
189. 7:48type 2 collagen, um which is good for
190. 7:51bones and skin. Several beef cuts in
191. 7:54general are high in collagen like chunk,
192. 7:57chuck, and shank, and oxtail are great
193. 8:00choices. Um bone marrow, I can tell you
194. 8:03anytime bone marrow's on a menu at a
195. 8:05restaurant, I order it because I don't
196. 8:07cook it myself, but I want to get that
197. 8:09extra collagen, but the highest collagen
198. 8:13cut of any beef is the beef cheek. And
199. 8:17part of that is because of the way the
200. 8:19cows are chewing constantly, and so it
201. 8:21produces a lot of collagen.
202. 8:24So, how How do you do that? How would
203. 8:26you do with beef cheeks? Well, you cook
204. 8:28beef cheeks slowly, um so that all that
205. 8:31collagen can be broken down at about
206. 8:33300°
207. 8:35F
208. 8:36in your oven for about 2 and 1/2 hours,
209. 8:39um and then you could throw it in your
210. 8:42chicken feet bone broth and let that sit
211. 8:44in there and marinate marinate, and you
212. 8:47can really get a collagen-rich
213. 8:50um bone broth. So, I'm going to throw
214. 8:52that out there for you.
215. 8:54Okay, third type of collagen um that you
216. 8:58probably get on a regular basis, but my
217. 9:02guess is you may have discarded it. And
218. 9:05that's skin-on
219. 9:07salmon.
220. 9:09And it's funny, I've been really I got
221. 9:11really into wild salmon about 6 months
222. 9:14ago. And make sure it's wild, by the
223. 9:16way, because farm-raised sustainable
224. 9:18salmon's not going to have the same
225. 9:20omega-3 content. It's not going to have
226. 9:23the same collagen-rich um nutrients. So,
227. 9:26you want the salmon to be wild, and um
228. 9:30you want to eat the skin. Now, you
229. 9:32There's a great Oh my gosh, what am I
230. 9:34Everybody always asks me, "What's my
231. 9:36favorite recipe in Eat Like a Girl?" One
232. 9:38of my favorite recipes Chef Jeff did,
233. 9:41which is salmon furikake. And he puts
234. 9:43his beautiful glaze on top of the
235. 9:46salmon. He actually has you take coconut
236. 9:48sugar and some Himalayan salt and put it
237. 9:50on top of the salmon, put it in the
238. 9:52refrigerator, store it in the
239. 9:54refrigerator for overnight, and then the
240. 9:56next day wash it off, um and then you
241. 9:59broil it, and then he's got a beautiful
242. 10:01marinade, and it'll crisp up that skin
243. 10:05so that you can get the collagen and
244. 10:07it's tasty. So, highly recommend the
245. 10:09salmon furikake recipe in Eat Like a
246. 10:11Girl.
247. 10:13There was a 2024
248. 10:15study in Marine Drugs that found that
249. 10:17collagen from fish is especially, you
250. 10:20ready for this?
251. 10:22Collagen from fish is especially good at
252. 10:25getting rid of wrinkles and reversing
253. 10:28skin aging.
254. 10:31It's so fascinating to me how nature has
255. 10:34provided things for us that benefit the
256. 10:37human body that are so obvious, but we
257. 10:41have so overcomplicated
258. 10:43and and so overlooked the power of food.
259. 10:47But basically, when I see this study,
260. 10:49what I see is if you eat fish skin,
261. 10:53it will help your human skin because the
262. 10:56two go hand in hand. And how, thank you,
263. 10:59nature, for providing that for us.
264. 11:02So, but yet, how many of us people of us
265. 11:05will push away that skish that fish
266. 11:09skin?
267. 11:10So, buy your skin-on salmon and put it
268. 11:14in a pan, fry it with a good oil, get
269. 11:16let it get crispy,
270. 11:18um use them the recipe um that Chef Jeff
271. 11:21put in uh Eat Like a Girl, put a
272. 11:24marinade on top of it, and eat it a
273. 11:26couple times a week.
274. 11:28So, I know for me, I I to eat salmon,
275. 11:31order salmon whenever I'm out um at a
276. 11:33restaurant, and I do try to get it two
277. 11:36to three times a week. I do get it wild,
278. 11:40and I do eat the skin. And it's it's
279. 11:43just such an easy way to get collagen
280. 11:46into your diet.
281. 11:48Last thing I want to say.
282. 11:50When we're looking at estrogen's
283. 11:51connection to collagen,
284. 11:54yes, it's easy to say I want to have
285. 11:56more collagen because I want to make
286. 11:58sure that I keep looking young. I want
287. 12:02you to I want you to love looking at
288. 12:04yourself in the mirror. That should be
289. 12:05very important. But I also want to make
290. 12:08sure that you understand when estrogen
291. 12:11goes away and collagen goes away, that
292. 12:13not only are you risking osteoporosis if
293. 12:16you have that in your family, but you're
294. 12:18also taking the cushion out of your
295. 12:21joints away. And this is leading to a
296. 12:23lot of hip replacement surgeries.
297. 12:26Specifically for women because we lose
298. 12:29so much collagen going through
299. 12:30menopause, and yet we keep our exercise
300. 12:33the same.
301. 12:35And we forget that we need to constantly
302. 12:37be working on this joint cushion. I
303. 12:40really want us to rethink exercise once
304. 12:44we get into our 40s. Stop doing the
305. 12:47things that are pounding. More swimming,
306. 12:49more hiking, more walking. I mean, what
307. 12:52the research is showing that you could
308. 12:54be in the gym doing strength training
309. 12:55and building your muscles up, and your
310. 12:57cardiovascular
311. 12:59workouts could be something like
312. 13:01rucking, where you put on a weighted
313. 13:03vest, and then you walk up a hill so
314. 13:05you're out of breath, and you're not
315. 13:07going to have to keep doing that
316. 13:09cardiovascular exercise that so many of
317. 13:12us were addicted to that really hurt the
318. 13:15the joints and started to wear them out.
319. 13:18So, it's diet,
320. 13:20it's it's it's adding collagen, it's
321. 13:23supplements, and and for some of you
322. 13:25it's going to be changing the style of
323. 13:27exercise that you're performing. As
324. 13:30estrogen goes away, whether you're doing
325. 13:32HRT or not, the years go on, estrogen's
326. 13:35going lower. And so we need to keep our
327. 13:38eye on things like collagen a lot more
328. 13:41closely. So,
329. 13:43I hope that helps. I I love giving you
330. 13:45all food suggestions.
331. 13:48Um if you eat with the skin on, I want
332. 13:50to hear about it. If you eat beef cheeks
333. 13:52and you have a great recipe, uh put it
334. 13:54in the comments. I want to hear about
335. 13:56it. Um and bone broth, if you if if you
336. 13:58ever come out of the buy house and open
337. 14:00up my refrigerator, there's always bone
338. 14:02broth in the refrigerator. That's how
339. 14:04important it is um
340. 14:05for my health. I like I said, I break
341. 14:08almost every fast with it. So, if you
342. 14:10have a good bone broth recipe, you can
343. 14:11put that in the comments, too. So, as
344. 14:13always, I hope that helps. If this
345. 14:15helped,
346. 14:16you're not going to want to stop there.
347. 14:18Check out this video.