A natural alternative to Botox
I’m not. a big one for the term “anti-aging” because let’s face it, we’re ageing every single day. BUT there’s a few things we can do to manage aging and slow it down.
Now, I’ve had 3 single pregnancies, a twin pregnancy and numerous years of breastfeeding. Needless to say I’ve been nearly sleep deprived for a decade and my skin & tired eyes are showing it. I recently shared that collagen is one of the few supplements I take most days. I take it to improve my skin and to help me hit my protein targets, especially on the days I exercise.
Collagen - my number one natural alternative to Botox..
Here’s what you need to know about collagen :
+ Collagen is the most abundant protein in the human body (it makes up 30% of our protein mass)
+ Think of it as glue that holds your body together
+ It’s found in your skin, bone, muscles, tendons and cartilage
But here’s the thing…collagen declines with age. You lose about 1% of collagen per year, from the age of 18.
This means by the time you’re 50 years old, you’ve lost about 50% of your collagen.
Collagen loss is what contributes to sagging skin and wrinkles.
A meta-analysis in 2020 using 19 clinical trials showed that collagen can improve skin hydration, elasticity and reduce wrinkles
Collagen does more than improve your skin…collagen is also a great protein source! Given so many women lack good quality protein (especially in the first part of the day) collagen is an easy option.
Protein & Collagen Dose:
When you eat 20-30 grams of good quality protein at meals, you can feel more satiated, energised and experience more regular moods. You can read more about protein here
Now you don’t need a lot. Studies suggest that 5-10 grams of collagen a day for 1-3 months is an acceptable dose to get benefits. That’s often just one scoop of collagen powder (added to hot/cold drinks or stirred into food).
Collagen can also support glucose metabolism & insulin sensitivity, and improve osteoarthritis & muscle recovery.
When you take hydrolysed collagen it can sit in your skin for days and even weeks! Collagen also stimulates fibroblasts, which is what naturally secretes collagen and elastin.
ALWAYS start by looking at your plate and seeing if you can eat more/better quality protein. Try to eat protein at every meal. Usually 20-30 grams of protein per meal is optimal (for most women)
My top 3 protein supplements:
1. Collagen powder - Marine (from fish) or grass-fed animals.
Brands such as The healthy chef - Teresa Cutter, offer Marine Collagen and Gelpro Australia.
Remember that you often only need 5 grams of collagen/day for 1-3 months to get positive results with your skin, so that’s often half a serve (and make collagen much more economical over a few months!)
2. Collagen bar (the only brand I personally use is Chief Collagen - one bar gives you 11 grams of collagen so half a bar a day is enough for therapeutic benefits. The peanut butter and lemon tart bars are delicious!)
Chief collagen - $10 discount for collagen bars. Discount code: olivia_naturopath
3. Whey protein powder or pea protein powder (I only recommend it for those who need it (ie potential nutritional gaps) or for those following specific exercise goals/endurance events.
Whey is derived from dairy so a good option for those that tolerate dairy. It’s high in branched chain amino acids, including Leucine, which is the ‘King’ BCAAs that can support muscle toning and strength.
Pea protein is derived from peas and is a good option for vegetarians or those with nutritional gaps.
The Healthy Chef and Gelpro have both whey (WPI) and pea protein options
As always, I’m here to answer questions and hear what your think about protein and collagen!
hello@oliviamcfadyen.com