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Summary
On episode 419 of 40+ Fitness, Coach Allan sits down with Dr. Josh Axe, a best-selling author and founder of one of the most popular health and fitness websites online, who has appeared on programs including Dr. Oz. They discuss his book, The Collagen Diet.
Josh argues that collagen functions like a missing macronutrient in the modern diet. Our ancestors got it constantly through bone broth, but most people today get almost none, even though it makes up roughly a third of all the protein in the body.
The conversation covers the different types of collagen and what each supports, the foods that protect and boost collagen production, and simple daily habits, like a morning smoothie, that can make a real difference.
Links
- https://draxe.com
- https://www.instagram.com/drjoshaxe
Key Takeaways
- Collagen is effectively a missing macronutrient in the modern diet. It's one of the oldest foods humans consumed, through bone broth, which is roughly 90 percent collagen, yet most people today get almost none of it, unlike protein, carbs, and fat, which are well recognized as essentials.
- Collagen production drops sharply with age. By the 50s, the body produces about 75 percent less collagen than it did in the 20s, starting its decline around age 25, which is why supplementation becomes more important as we get older.
- Collagen makes up about one-third of all body protein. It forms ligaments, tendons, fascia, skin, hair, nails, bones, discs, gut lining, and arterial walls, tissues that are more than 90 percent collagen.
- There's more collagen in bones than calcium and other minerals combined. Axe argues calcium's reputation as the top bone nutrient owes more to dairy industry marketing than science, and that collagen is arguably just as critical to bone and joint integrity.
- Different collagen types support different parts of the body. Types 1 and 3 support skin, hair, nails, bones, and gut lining; type 2 supports ligaments, tendons, and fascia; types 5 and 10 support the cardiovascular system, arteries, and veins, which is why a multi-collagen supplement covers more ground than a single type.
- Collagen isn't literally deposited where you need it. The body breaks down consumed collagen into amino acids like proline, hydroxyproline, and glycine, then uses them, along with vitamin C, hyaluronic acid, glucosamine, and chondroitin, to build new collagen wherever it's needed.
- Three categories of foods support collagen: protectors, boosters, and stem-cell supporters. Antioxidant-rich berries, matcha green tea, and dark leafy greens protect against collagen breakdown; turmeric, rosemary, ginger, and omega-3 foods reduce the inflammation that degrades collagen; and reishi mushroom and ashwagandha support stem cell production for new tissue.
- A simple daily habit, like a collagen smoothie, can change results without a full overhaul. Axe recommends one cup of berries, one scoop of multi-collagen protein, and a cup of almond or coconut milk each morning, since changing just breakfast changes about a third of the day's diet.
- Dr. Josh Axe's three strategies to get and stay well: start each day with a “spiritual triathlon” of gratitude, reading, and prayer or meditation; change breakfast to a collagen-boosting smoothie; and shift your mindset to treat food as medicine.
“It's kind of like the glue that holds your body together.”
Dr. Josh Axe