i did a video a couple of weeks ago debunking some myths surrounding collagen and today i wanted to
do a video focusing on the best natural sources of collagen because yes collagen supplements can
be a nice addition to your routine but there are natural ways to boost your intake as well
hey guys welcome back to my channel if you're new here my name is kait i'm a certified health
and nutrition coach i post videos here on youtube twice a week talking all things insulin resistance
sleep weight loss and more so if you're ready to take control of your metabolic health
make sure to click that subscribe button and you can also find me on tick tock and instagram where
i share new posts every single day collagen is a protein that is found throughout the human body it
makes up our connective tissues including our skin muscles hair nails and joints after the age of 25
our bodies start producing less and less collagen every year and this lack of collagen is what leads
to wrinkles thinning hair and joint pain as we age the good news is there are foods you can add into
your diet to help to boost collagen production and that's what we're going to be talking about today
and make sure to stick around until the end because i'm going to be giving you a bonus tip
on how you can increase your collagen that isn't diet or supplement related number one bone broth
now if you've done any research into collagen i'm sure you're aware that bone broth is an excellent
source collagen makes up 30 of our bones so it's not really surprising that bone broth is rich in
it bone broth is made by simmering bones in liquid for long periods of time which helps
the collagen to release now i've seen some lists out there about collagen boosting foods and a lot
of these lists they contain foods that can help your body to synthesize collagen but they don't
actually contain it the foods or drinks in this example that we're going to be talking about today
actually contain bioavailable collagen so you can make bone broth with any type of bones really
beef lamb chicken fish making bone broth at home it's actually really easy you just need
to grab the bones put them in some water add a splash of apple cider vinegar and let it simmer
for usually about 24 hours you can do it in a slow cooker or you can speed up the process by
doing it in a pressure cooker when it's done you strain out the bones and there you go
if you're not keen on making it at home there are some good pre-made brands that are available so
i'm going to link some of my favorites in the description box down below and i guess i should
also mention how to consume bone broth because i get that question a lot so you can literally
just drink it as is heat it up pour it in a mug drink it or you can use it when you're cooking
i love to get a tougher cut of meat so beef cheeks are a good example i will put those in
my slow cooker with a little bit of bone broth and just leave it on for four six seven hours
those were very random numbers i literally put it on in the morning on just the low temperature and
leave it all day by the end of the day what you're left with is delicious meat and yeah that's one
of my favorite ways to use it super easy and if you guys already use bone broth in your cooking
leave your favorite recipe down below i'm always looking for new recipes and new ideas number
two salmon skin the skin of salmon or any fish actually is also a really good source of collagen
salmon skin is made up of 1 3 collagen and on top of that the skin of salmon is actually the most
concentrated source of omega-3s out of the fish and these omega-3s are in the form of dha and epa
which can benefit your skin as well epa specifically because it helps to block the
release of substances that eat away at collagen so when you're buying salmon or any other fish
for that matter make sure to buy it with the skin on not only will your skin and your hair thank you
but crispy salmon skin is also super delicious number three eggshells this one people are
sometimes shocked by and it isn't actually the eggshell itself that is rich in collagen
but rather the membrane that lines the inside and you may be starting to see a trend here
the parts of the body that collagen benefits are the parts of the animal we get it from
if we want to improve the health of our skin hair nails joints then we want to be eating the
corresponding parts of the animal so we spoke about bone broth we spoke about salmon skin
and in this case we're consuming the connective tissue of the egg now i'm sure you're probably
thinking how on earth do you eat eggshells it's actually pretty easy to just grind them up in a
blender or a food processor make them into a really fine powder and then you can just put
a sprinkle on your food eggshells are also one of the best sources of calcium as well if you're not
too keen on making eggshell powder or consuming eggshell powder then you can even just throw it
into your bone broth when you're making it this is gonna make your bone broth even richer in collagen
and also give you that boost in calcium as well number four pork rinds pork rinds are made out
of pork skin so once again it makes sense that they're rich in collagen you can make pork rinds
yourself i like to slice up pork skin and put it in my air fryer you can also get pork skin if you
buy a pork roast with the skin still on another option is to buy pork rinds pre-made but please
please please make sure that you buy from a brand that doesn't fry them in vegetable oil if you do
this is going to be counterproductive because vegetable oil actually causes dna damage and
can reduce your collagen i'm gonna put some of my favorite brands in the description box down below
and number five shellfish so shellfish including oysters crab and shrimp are also a really great
source of collagen and if you're a seafood lover like i am this is really great news and those
are my top five natural sources of collagen now i know i promised you guys a bonus tip
and this tip is not diet related at all it is actually a type of light that has been
clinically proven to boost collagen production reduce wrinkles speed up muscle recovery and
promote joint health we get this specific type of light through red light therapy devices i actually
have mine sitting right there behind me this type of light stimulates the mitochondria in our cells
allowing them to produce more energy and boosting collagen production i know it sounds a bit woo-woo
but red light therapy is actually backed by thousands of clinical trials when you see
some of these before and after results of people with wrinkles for example and how much they reduce
it's pretty mind-blowing i've been using red light therapy for years i try to do it every single
morning all it takes is exposing your bare skin to the light for five to twenty minutes every day and
i will say that you can't just use any red light bulb it has to be very specific wavelengths that
are found in these red light therapy devices i did a full video on red light therapy a few weeks back
so i'm going to link that up above if you want to check it out and in the description box down below
i'm also going to link my favorite devices from bond charge anyways guys that's all i have for
you today let me know in the comment section down below how many of these foods you already consume
on a regular basis are you gonna add any of them into your diet if you don't already eat them let
me know down below if you did enjoy this video you might also enjoy my video on red light therapy
which i just mentioned you can check it out here if you want to catch up on my most recent upload
you can find it here and if you want to check out my coaching programs including my 7 day insulin
resistance master class and meal plan you can find those here thanks guys i'll see you next time bye