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Stu: When I saw this homemade chocolate recipe on the Instagram channel of 180 ambassador Alice Bingham (AKA @aliceinhealthyland) I just had to share it… how tasty does this look! Chocolate can be a sugar-bomb but this homemade recipe includes lots of healthy fat, protein and fibre.

Ingredients
  • 3 Tbsp Coconut Oil
  • 2 Tbsp Peanut Butter
  • 1 Tsp. Maple Syrup or Manuka Honey
  • 2 Tbsp 180 Nutrition Superfood Protein Blend (Vegan – Coconut)
  • 1 drop Cassia Essential Oil
  • 1/2 a Handful of Raw Mixed Nuts
Method
  1. Mix all the wet ingredients together and melt in a saucepan.
  2. Add in the protein powder and cassia essential oil once the mixture has cooled down.
  3. Place in the freezer in a mould and allow to set! Then enjoy

shop for Superfood Protein Here

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The post Homemade Chocolate – Peanut Protein Raw Slab appeared first on 180 Nutrition.

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Watch the full interview below or listen to the full episode on your iPhone HERE.

Stu: This week we welcome Jordanna Levin to the show. She is an author, podcaster, manifestor, lunar lover and (closet) stand-up comic, who has a knack for taking mind-exploding spiritual concepts and making them digestible, relatable and applicable to everyone.

Jordanna Levin - How to Manifest The Life of Your Dreams - YouTube
Audio Version

Questions we ask in this episode:

  • Is it enough to simply want something to happen?
  • What everyday thoughts/traits/practices could potentially derail our goals?
  • What 3 tips could you offer those wanting to make changes in their lives?

Get More of Jordanna Levin

If you enjoyed this, then we think you’ll enjoy this interview: Full Transcript

Stu

00:03 Hey, this is Stu from 180 Nutrition, and welcome to another episode of The Health Sessions. It’s here that we connect with the world’s best experts in health, wellness, and human performance in an attempt to cut through the confusion around what it actually takes to achieve a long-lasting health. Now, I’m sure that’s something that we all strive to have. I certainly do.

00:23 Before we get into the show today, you might not know that we make products, too. That’s right. We’re into whole food nutrition and have a range of super-foods and natural supplements to help support your day. If you are curious, want to find out more, just jump over to our website. That is 180nutrition.com.au, and take a look. Back to the show.

00:44 This week, I’m excited to welcome Jordanna Levin. Jordanna is a journalist, author, podcaster, and manifestor, who has a knack for taking mind-exploding, spiritual concepts and making them digestible, relatable and applicable to everyone.

00:59 In this episode, we talk about her new book called Make It Happen, which explains how we can use the practice of manifestation to achieve the life of our dreams. Over to Jordanna.

01:09 Hey, guys, this is Stu from 180 Nutrition, and I am delighted to welcome Jordanna Levin to the podcast. Jordanna, how are you?

Jordanna

01:20 I’m well, Stuart. Thank you for having me.

Stu

01:24 Well, thank you so much. We’re neighbors, as well, so we’ll talk about that-

Jordanna

01:26 I know.

Stu

01:29 A little bit later, but, first up, for everybody out there that may not be familiar with you, I just wondered if you could just tell us a little bit about yourself, please.

Jordanna

01:38 It’s always hard when I get this question because I don’t really know where to start, but I’ll start from the very beginning. I’m a journalist. My training is journalism. I spent the first half of my career working in magazines and specifically in food publishing, which I don’t really know how I ended up there. It was one of those chance encounters, and it started to steer the direction of my life from there. I worked in food publishing for almost 10 years, working in magazines and cookbooks, and got myself up to the top ranks, dream job, and thought, “Oh, this is not as dreamy as I had envisioned it,” so I left publishing, and I started working for myself in lots of different facets, and it went through lots of reinventions.

02:28 I went from a health coach. I did a lot of recipe development, writing recipes for cookbooks, that moved into the celebrity cookbook world where I’d write recipes, ghostwrite recipes for celebrities, and then I exhausted that side of my life, and I pivoted once more, and I stepped away from that a little bit and started doing my yoga teacher training, getting into the more spiritual side of things, which had always been the way I was raised by my parents, but really exploring it in terms of my work and the service that I do in the world. As that started to grow, I started running these events in Sydney called Lunar Nights, which became these sellout monthly events that we ran every new moon, and they were very much centered around intention setting and manifestation, and they ran for about three years, and I think the reason that they did so well was because I had a very practical and relatable approach, and it was something that was missing from many of the spiritual teachings and the spiritual events that were happening in and around Sydney.

03:47 Once I saw the attraction of something like that, I thought, “Well, hang on. I’ve got this skillset of 10 years in the media. What can I do with this? How can I combine the two?” I put together a book proposal, and I sent it off last year, and that all started to come into fruition. I wrote the book in eight weeks-

Stu

04:10 Wow.

Jordanna

04:10 And it was published … .Yeah, I know. It was published this year, and so I guess now I call myself an author, but it’s been this real amalgamation over the years of all my different skills.

Stu

04:24 Fantastic. Wow. What a journey, and it sounds like you-

Jordanna

04:26 I know.

Stu

04:27 It sounds like you’ve dialed into what you love, which is so, well, such a fantastic place to be.

Jordanna

04:35 It really is, yeah.

Stu

04:37 Wow. I super keen to talk about your book, and we’re going to get into that a little bit later on. It’s centered around manifestation, as well. That manifestation is a … It’s a loaded word. I can see that there’s so much energy and power around that word, but on the flip side, the skeptics will say, “Well, it’s just woo woo. There’s no such thing. It’s just coincidence.” I’m keen to hear your description of the word manifestation. What does it actually mean to you? Then, on the flip side, how would you describe that to the skeptics in the world?

Jordanna

05:18 Look, I think I try and make it as simple as possible because the majority of people that I’m speaking to are skeptics. I think that manifestation really is about taking control and taking ownership of a future that you desire because I think that a lot of people have these hopes and these dreams for their own future, but they don’t think that they actually play a role in that, and it’s about going, “If this is what I want to create in my life, I actually have to take action and have the power to make it happen.”

Stu

05:55 Manifestation then is not fueled if there’s no action, if we don’t take any action, so it’s not simply enough to want something to happen. Is that right?

Jordanna

06:08 Absolutely not, and I think this is where the teachings that I’ve brought into the world are a little bit different because, for so long, all of the texts around manifestation were in the spiritual realm, and they were very much about surrender and taking a backseat and desiring something and having positive thoughts around i and that being enough, and while all of that are definitely elements behind manifestation, I truly believe through lots of experience and experimenting with it, unless you, yourself, take action, then that manifestation will evade you. It’s not something that can be applied to everything that you want if you’re not willing to step up and be a part of that.

Stu

06:50 Got it. Can we derail our goals with perhaps pre-programmed thoughts, traits, actions, or practices that have been implanted from an early age?

Jordanna

07:08 Mm-hmm (affirmative).

Stu

07:09 Oftentimes, you feel … Some people say, “Oh, I’m just not lucky. I’m so unlucky,” and other people just seem to have the luck. Do you think that that stems from an early age?

Jordanna

07:22 I think it can stem from an early age. I think the message that I really try and get across to people is that we are all manifesting already. We do it every second of every day. For many of us and for me for a very long time, those manifestations would usually come out in ways that I wouldn’t desire, and the fuel behind that was worrying about things, thinking I wasn’t worthy of things, injecting fear and dread into future circumstances that hadn’t eventuated yet, and just having a negative spin on how something would play out, either judging on recent experience with it or a story that you’ve been told, or some sort of limiting belief that you had around that, and what I figured out as I’ve started to do more and more work with this is that there is a direct correlation between your level of self-worth and your ability to manifest.

08:21 Those people who say, “I’m unlucky. Nothing ever works out for me,” there is a level of them not feeling worthy or deserving of that thing. The people who are saying, “Oh, everything always happens in my favor. Of course, I’m worthy of that. Oh, that will absolutely happen for me. I’ve got faith. I believe,” it usually does, and it’s because they believe that it’s possible and that they’re worthy of that manifestation.

Stu

08:47 Wow. Perhaps work to be done then before we even start the process of manifesting, if we’re not in the right spot, would that be true?

Jordanna

08:59 Yeah. I would have a look at the limiting beliefs or the stories that you tell yourself around that thing that you’re trying to create, and whether they are a direct limitation and block for the manifestation of that thing, and I think that would find that they 100% every time are. If we can work on how to make ourselves feel worthy of that thing and how we can make ourselves feel deserving of it, then we’re already one step closer to taking action to make it happen because if you don’t feel worthy of it, the likelihood of you taking action towards it is quite slim.

Stu

09:39 I get it. The book, Make It Happen, I’m guessing it’s a blueprint, it’s a roadmap to be able to manifest to the best of your ability to be able to, I guess, have the best chance of realizing your dreams and goals, desires, all of that journey. In the book, you talk about an equation, I guess a formula or a process for manifestation. Tell us about that. What’s involved?

Jordanna

10:18 It’s quite hilarious that it’s an equation because the thought of math makes my chest feel really restricted, but, yes, it is an equation, and it’s an equation that I came up with while I was running those new moon nights in Sydney. This formula started to evolve when I could see what was working for me and what was working for the people that were coming to the events, and I call it the Manifestation Equation, and it goes like this. Thoughts plus feelings plus action plus faith equals successful manifestation, and the idea behind the equation is that all four parts of the sum need to work in unison in order for us to guarantee a successful manifestation. If we’re just thinking the good thoughts and feeling the good feels and not taking action and not believing that we’re worthy or that it’s possible, then it’s unlikely that it will manifest, or if we’re taking action, but our thoughts aren’t aligned with it, or we don’t actually feel like it’s possible for us, then it’s unlikely that it’s going to happen. It’s using all four parts of that together. That means that we can apply that equation to all areas of our life.

11:28 The way that I’ve set it up in the book is the first half of the book is all about the theory. We unpack each part of that equation. The second half of the book is applying the equation to all different areas of your life, finances, love, career, opportunity, self-worth.

Stu

11:48 Let’s talk about then how we might apply that. Let’s just say our listeners are in a position where they’ve had enough with a job, it’s not what they wanted to do, it’s the daily grind, it’s just not putting them in a happy place. To apply the equation to somebody in that situation, who says, “I just got to get out of here. I’ve got to get a job,” talk us through how those elements of the equation then might be put into everyday practices.

Jordanna

12:21 Well, the first thing I’d ask someone to look at is how their own vibration in their job is being affected because if you are continually staying in an environment like that, whether it’s because you’re bored with the work that you do or you don’t enjoy the work that you do or there’s toxicity in the workplace, that’s going to be affecting your personal vibration and the way that you show up in the world around your career. All of a sudden, the vibrations that you put out into the world and the way the universe sees you and the way that you see your career is very much in this wasted energy, toxic space. Having a look at that and deciding, “I don’t want to feel like this anymore. I don’t want to feel like this anymore. I don’t want to be in this space anymore.”

13:11 The first thing I would ask them to do is get super clear on what kind of job they would rather be in, where they would rather be, and they can think big. It’s like, “Do I know exactly what the role is, or do I just know how I want to feel and what I want it to look like when I’m there,” so getting super clear on that, and aligning their thoughts so that they believe that that is actually possible for them, so they’re not having thoughts of, “I’m going to be stuck here in this job forever. I’m not going to be able to get out of here. I’m not worthy of this kind of role.” Where are their limiting beliefs in terms of progressing to that next step in their career?

13:53 Then, I’d ask them to really tap into how they’re feeling about it. What kind of feelings do they want to have in this new role or in this new job so that they can create a vibration around where they’re headed, the manifestation? I would say, “How is it that you want to feel in this new role,” and someone might say, “I want to feel successful. I want to feel excited. I want to feel abundant. I want to feel free.” Maybe there’s a sense of freedom that comes with this new role. I’d ask them to be now, in this present moment, even though they’re in this role that they’re stuck in and that they don’t enjoy, to start to tap into those feelings because that’s what creates a vibration and a frequency around it, and in the book, we explore all the universal laws that relate to this. The wonderful feelings is the law of vibration.

14:53 Then, we move to action, and that, I think is the easiest step, but a lot of people find it the hardest, but action is like, “Well, what the hell are

15:00 … you’re going to do about going out and getting a new job. So updating your LinkedIn profile, searching for jobs on SEEK, networking with people, asking questions, putting yourself out there, sending your resume out to companies that aren’t advertising for jobs, but are companies you want to work at. Yeah? Taking action. Then the last bit is faith, and it’s having a level of faith that what is meant for you will come to you and that you are worthy and deserving of it. So there’s two facets to faith.

15:32 It’s like looking at what it is that you want and knowing that if that manifestation doesn’t manifest, it’s not because you weren’t worthy of it. Maybe it’s because something better is on the way. If it’s not this, it’s something better, and whatever evolves, whatever comes out of it, is in your highest interest. I think for many of us, the thought patterns around faith that we slip into is expecting the worst so that we don’t get disappointed if it doesn’t arrive. Well, maybe if I don’t set my expectations too high, then I won’t be disappointed if I don’t get that job. Where I’m saying set your expectations high, if it doesn’t happen, knowing that it’s because something better or something different that’s in your highest interest is on its way.

Stu

16:20 Yeah. Wow, that makes perfect sense.

Jordanna

16:25 Oh good.

Stu

16:25 No, totally, and I kind of use the … there’s a phrase that I use, called, “If it is to be, it’s up to me,” or something along those lines, which essentially is talking about, well it is down to me and I need to do something to be able to make things happen. Like you said, if you’re doing all of these proactive tasks like your CV and LinkedIn and networking and job hunting, then you’re reaching out. If you don’t reach out, it may not happen.

16:59 I was intrigued as well about that, couple of phrases that you picked up on. One was the universe and one was energy, two terms which could be deemed as woo-woo. We’ve had a lot of guests on this show that have really delved into the science behind it as well. People like Joe Dispenza, talking about energy and how it’s scientific and it happens and there’s a whole heap of stuff that we can do with our thoughts and the energy that we produce that kind of goes beyond comprehension in some way, shape, or form. So people often say the universe is aligned or the universe made this happen. What are your thoughts on that?

Jordanna

17:50 Well, yeah, I mean I 100% concur. It’s true. I think that it … look, it was the way that I was raised. We weren’t a religious family and the terms that were thrown around at home were the universe rather than God. But I guess in any respect, it’s the idea, whether you believe in God or Allah or Buddha, whoever it is, that you believe that there is a power or an energy greater than you that is working in your favor. It sort of takes the pressure off a little bit. It’s like everything that happens in my world, I have the ability to affect with my energy, but it’s also working with me and there’s something greater than me. So at some point I need to be able to just sit back and surrender a little bit to the bigger plan.

18:50 I think there’s so many different ways that we can work with energy, and I think that the work that Joe Dispenza does is absolutely amazing. Like I just drink it in. But from a really simple standpoint, if we’re taking science out of it, I think energy is just a really beautiful way for us to bring self-awareness to what strengthens our energy, what makes us feel more like us, what makes us feel more authentic, and what weakens our energy, like what pulls us out of alignment? What are the things in our life that make us feel drained, that make us feel less like ourselves? [crosstalk 00:19:28] we have to continually strive to be something that we’re not. Can we start to replace those things with the things that light us up, that make us feel in flow, that pull us into alignment?

Stu

19:41 Got it. Okay. What might some of those things be from your perspective? What lights you up? And then on the flip side, what drains you from energy?

Jordanna

19:54 I like to put it in really simple terms when I’m trying to explain this to people. When I’m in an environment, whether it’s the experience or the people that I’m surrounded with, really affects how I feel within myself. So when I feel really intelligent, I feel witty and funny, I feel like words flow out of my mouth really easily, I can feel it like in my posture, you know, my shoulders are relaxed. I feel like however I express myself is me expressing myself at my best. That’s when I know that my energy is strong.

20:39 When I stumble on my words, when I’m not saying anything particularly funny, when my shoulders are kind of slumped and I’m finding it really uncomfortable and I can’t not fidget, that’s when I know that I’m not in an environment that’s strengthening my energy. So the things that will strengthen it for me are things like … what lights me up? Like really intelligent conversations. Exciting conversations, things I don’t know about. When someone’s teaching me something, that lights me up.

21:12 Being out in nature, like I cannot get enough of the outdoors. I just love it, and I can feel my energy change as soon as I step outside or whenever I put my bare feet on the earth or on the sand or in the sea. Really beautiful, like alive foods, and they don’t always have to be the healthiest of foods, but, you know, foods that I really enjoy eating, and also the act of like eating with other people. That’s something that really lights me up, and being around people, like I said before, that make me laugh and make me feel inspired.

21:48 The things that drag me out of alignment and make me feel like they’re draining my energy is small talk. I hate small talk, can’t handle it. Things like caffeine, like coffee, like I’ve really had to dial back on that sort of stuff lately. Being stuck in an airplane or an..

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Everyone loves a brownie or three… These homemade chocolate collagen brownies are both gluten and dairy free and packed with protein and healthy fats, you’ll love them! The addition of the collagen powder is a bug thumbs-up for your gut health, bones and skin which is the perfect reason to add them to your list of healthy snacks.

Ingredients
  • 1/2 cup 180 Collagen Powder
  • 3/4 cup almond flour
  • 1/2 cup 180 Cacao Powder (or cocoa powder)
  • 1/2 tsp. baking soda
  • 1/2 cup honey (or substitute with stevia)
  • 1/2 cup nut butter (we like almond butter)
  • 4 large egg whites
  • 1/4 cup almond milk
  • 2 tsp. vanilla extract
Method
  1. Preheat oven to 180 degrees C.
  2. Mix the dry ingredients together in a small mixing bowl
  3. Add the wet ingredients and mix until smooth
  4. Lightly grease a standard baking dish (20cm x 20cm) and spread mixture over the bottom evenly
  5. Bake for 18-20 minutes until a knife inserted in the middle comes out a little dirty
  6. Let cool for at least 15 minutes before cutting into 8 equal squares
  7. Enjoy

Visit store here

Products Used for Chocolate Collagen Brownies
Rated 4.67 out of 5
$49.95
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The post Homemade Chocolate Collagen Brownies appeared first on 180 Nutrition.

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180 Nutrition by 180 Nutrition - 1w ago

Start your day with this power-packed take on your morning coffee. Our keto collagen coffee recipe has the goodness of healthy fats and collagen (the most digestible form of protein). The collagen powder has a super-neutral flavour, soothes your gut’s lining, is great for bones and joints and can promote glowing, vibrant skin… yes please

Ingredients Method
  1. Blend, shake or stir all ingredients together.
  2. Drink and enjoy the goodness

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Products Used for Keto Collagen Coffee
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Rated 4.33 out of 5
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180 Nutrition by Angela Greely - 1w ago

Ange: Blend your way to healthier joints and glowing skin with our anti-ageing berry smoothie. You’ll love the taste of this particular smoothie and it has the added benefit of being super-filling due to the healthy fats in the avocado:

Ingredients Method

Blend all of the ingredients, pour into a glass and enjoy

Learn More About Collagen Here

The post Anti-Ageing Collagen Smoothie appeared first on 180 Nutrition.

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180 Nutrition by 180 Nutrition - 2w ago

Ange: Big thanks to Stephanie Hinton of www.theremedykitchen.com who shared this peanut butter protein fudge recipe recently. In her own words “Whipped up a quick little Peanut Butter and Protein fudge for a morning snack. Working on some fun lil’ projects for the new financial year. Love the reset you get from a Monday”.

Ingredients
  • 1/2 cup natural peanut butter⁠
  • 1/3 cup coconut oil, melted⁠
  • 1/3 cup raw cacao powder⁠
  • 1/4 cup Vegan Chocolate Protein
  • 1/4 cup maple syrup or rice malt syrup⁠
  • pinch of Celtic/Himalayan sea salt (This MAKES it)⁠⠀
Method
  1. Combine all of the ingredients into a bowl.
  2. Pour into a baking paper lined loaf/small brownie pan.
  3. Set in the freezer for about 30 mins-1 hour.
  4. Slice and serve.
  5. Store in the fridge. ⁠

shop for Vegan Protein Here

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180 Nutrition by 180 Nutrition - 1M ago

Alison: Over the winter months, a hot drink warms the body from the inside, and provides vital nourishment and comfort from the cold. I love hot chocolate, but what I don’t like is all the refined sugar and artificial ingredients that comes with it. I created this recipe on a day when I was craving hot chocolate, but I also wanted to give my body a healthy dose of protein and nutrients.

I used a scoop of 180 Nutrition Protein Superfood which is my go-to when I need some good quality nourishment and I don’t have a lot of time. There are a number of protein supplements available, but I would always choose one that contains natural ingredients such as 180 Nutrition.

Ingredients Method
  1. If you are using any protein flavour that isn’t chocolate (such as coconut or vanilla) you can add a teaspoon of raw cacao powder to make it chocolatey.
  2. Heat all the ingredients in a deep pan over low heat, stirring constantly. Bring to a slow simmer and remove from the heat. If you have a frother I would recommend using this to turn it into an extra creamy and frothy hot chocolate drink.

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Why We Shouldn’t Take Sleep for Granted

From the moment of our birth and up until our last days, our lives revolve around the process of sleeping. The last part of our day also happens to be the most crucial part as sleep sorts out the stress and issues that our body went throughout the day.

People often see sleep as a trivial matter that they shouldn’t bother to know more about, but the truth is that there is more to it than what people believe.

First and foremost, sleep doesn’t just help our body rest after a whole day of moving and working. There are various benefits to sleep that many people don’t know about.

Aside from physical benefits, proper sleep also helps us think better, perform better, and feel better emotionally. However, the problem is that not many are aware of these benefits.

As such, people tend to place less value on a whole cycle of sleep. For them, four to six hours is enough to get them going through the next day. While there are merits to sleeping for eight to 10 hours, there are also downsides to sleeping less than what is required by our body. For instance, insomniacs are 28% more likely to develop type 2 diabetes.

The stigma that “sleep is only sleep” should be done away with, and to do this, we need to see the important facts and figures behind it.

The science and intricacies behind sleep can only be explained with studies and facts that further delve into what makes it work and how it affects us. Beyond its effects on the human body, studying sleep also means studying the sleeping habits of people worldwide.

In doing so, we are able to adjust schedules and working times to ensure that everyone is getting the proper amount of rest they need to live a healthy life.

The infographic below contains a list of the most amazing and most important facts and statistics about sleep. These stats and figures are gathered from the latest studies and surveys worldwide and are capable of giving you new insights on the matter.

Without further ado, here are the vital stats and figures…

The post 80 Eye-Opening Facts About Sleep appeared first on 180 Nutrition.

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5 Reasons You Should Be Supplementing Collagen

An abundant and critical protein… most of our bodies are made of protein, and the parts that aren’t rely on the parts that are to function. Collagen is the most abundant protein in the human body, making up the bulk of your tendons, ligaments, skin, and muscles. Even your scar tissue is made up of collagen; without it we would literally fall apart.

Collagen help to strengthen your bones, improves your skin and hair, and keeps your muscles healthy. Yet despite its incredible important, most people don’t get near enough in their diet, so the trend in the last decade has been to supplement collagen. Though athletes and people who stress their joints benefit a great deal from supplementation, it truly is beneficial for everyone to get extra collagen daily.

In this article, we’re going to discuss the benefits you can expect by supplementing your diet using collagen powder or pills.

1. Heart health

Age-related heart disease is most often caused by atherosclerosis, or the accumulation of plaque in the walls of your veins and arteries. Prolonged inflammation causes the buildup of calcium in the cells of your blood vessels, and this weakens them.

Because of the role collagen plays in the structure and support of your circulatory systems, not getting enough can lead to faster and more profound weakening of your veins and arteries. This weakening can lead to heart attack or stroke, which of course nobody wants. Supplementing with collagen can help to reduce artery stiffness.

The exact process collagen affects your vessels is that, once digested, the amino acid arginine (or L-arginine) is released from the larger collagen complex. Arginine breaks down into nitric oxide, which is essential for the health of your circulatory system. There is also substantial evidence that arginine itself improves circulation, which is protective in itself, making clotting problems less likely.

While most people do get a reasonable amount of collagen through diet, it’s not likely enough to help with this type of ageing problem. Supplementing collagen can go a long way to ensuring that your veins and arteries can handle the ageing process more gracefully.

2. Healthy, glowing skin

It’s not just slathering on creams that can keep your skin youthful and bright; collagen aids in the supple, youthful texture that healthy skin has. In the absence of adequate collagen your skin would be taut, leathery, and dry, which will cause it to age faster, multiplying wrinkles and even being damaged more easily.

Collagen makes up the bulk of fibroblasts, a sort of mother skin cell that creates new skin cells. Through this process it replaces dead skin cells with new, healthy ones. Without collagen there, this process is interrupted. It also produces elastin and fibrillin which both are integral to the structure of your skin.

This process is critical because what we consider to be “ageing” with skin is the skin cells reproducing to a certain level of factors that we consider to be “youthful”. As time goes by and this process continues, if they don’t have the basic building blocks like collagen, that level of youthfulness gets lower and lower. This results in the classic signs of ageing like wrinkles, roughness, loss of suppleness, and so on.

3. Strong, robust bones

Because your bones like many other tissues in your body are made of mostly collagen, in the absence of it they get weak and brittle. This makes them more prone to breaking, and later in life the development of osteoporosis which literally means “holes in the bone”. This loss of bone density is particularly dangerous to the elderly, for whom a break from a fall can result in a lengthy, unpleasant hospitalisation, this is where collagen can help to keep your strong bones.

Bones require certain minerals like copper to uptake collagen effectively and this is one reason why supplemented, hydrolyzed collagen can be better than trying to get collagen through diet. Quality supplements are designed to be as bio-available as possible, meaning your body has the ability to utilise more of the collagen than if it were getting it from food.

While that’s not to say that getting collagen from food is bad or shouldn’t be pursued, it does mean that it’s not as efficient as supplementation.

4. Joint pain relief and protection

Your joints are cushioned by cartilage which is a substance that occurs at the ends of bones, particularly in, well, joints. It keeps bone from scraping on bone during movement, and protects your bones from injury during activities like exercise. As you age, however, daily activity can wear cartilage down and collagen is the main component to build it back up.

When you couple repeated physical exertion of the joints with a lack of collagen intake, you can end up with a myriad of problems:

  • Chronic joint pain – this is common for most people and is often considered simply a sign of ageing. The most common areas for this type of pain are the knees, hips, and shoulders. Being in an active job for most of your life will exacerbate this condition
  • Osteoarthritis – a more severe, more chronic type of pain in the joints, osteoarthritis is a condition that arises from constant use and overuse of your joints. Typically occurring in athletes, this disease can be debilitating and career-ending
  • Acute joint pain caused by activity – as we age, even something as simple as a jog can cause flare-ups of pain in our joints immediately following the activity. This is common but it grows more and more so as we get older, unfortunately.

It’s a simple fact that our bodies produce less collagen as we age so increasing the amount we take in to protect against these chronic pains is essential. By working to buffer the joints, collagen intake shows that every item above can be mitigated and potentially reversed.

5. Maintenance and health of muscles

Anyone trying to get in shape will tell you that muscle building can be difficult, and then maintaining that muscle requires dedication to the gym and to your diet. Collagen’s role in that maintenance is fairly profound though not exactly direct. Because collagen is a protein, it might be easy to assume you can get adequate protein for muscle growth directly from collage itself.

This isn’t exactly true, however, because though collagen supports most tissues in your body, it’s not great for development of new muscle. Instead, collagen goes in and helps keep the muscle that’s already there strong and healthy. The reason for this lies within the amino acid glutamine.

Glutamine in particular is probably the most important amino acid in the body; it’s certainly one of the most abundant. Glutamine is critical to the regulation of hormones that influence sleep, digestion, concentration, and a host of other mental health factors. The reasoning behind this is two-fold:

  • Glutamine creates nitrogen, and nitrogen in the body improves the rate at which we heal, helps keep joints healthy, and in older individuals can prevent age-related muscle loss. It’s also handy in lowering the amount of muscle lost to chronic muscle wasting diseases.
  • Glutamine is also critical in the release of human growth hormone. HGH will aid in the creation of muscle for sure, but it’s benefits are significantly more far-reaching than that. HGH triggers the release of GABA, a neurotransmitter that helps bring peace and calm to our minds. Higher levels of HGH are correlated with mental clarity, improved concentration, and relief of anxiety symptoms.

Glycine is another building block of collagen that has a massive benefit to muscle health (and health overall). This little amino acid is where collagen supplementation could be a big deal for muscle growth, as glycine is beneficial to muscle growth and development. It’s also critical the development of healthy DNA in new cells, and improves TPA production in your muscles, which will be advantageous during workouts because it’s where your muscles’ energy comes from.

Getting collagen from your diet

While dietary collagen isn’t as bioavailable as supplementary collagen, there’s no reason why getting more in your food is a bad thing. There are plenty of good sources of dietary collagen that you can find with very little effort and incorporating them into your diet will be seamless.

Some of the most collagen-rich foods are:

  • Bone broth – this is probably the easiest way to get the absolute most collagen through food. Bones from cows, pigs, or chickens are slow-roasted and then simmered in water for hours or even days to draw out all the minerals, vitamins, and collagen. This creates a much more robust liquid than simple broth, and the health benefits are extensive
  • Berries – particularly blueberries and blackberries, these little fruits don’t exactly contain collagen, but thy have a component called ellagic acid. This little acid helps prevent collagen breakdown. In addition, berries contain vitamin C which helps link amino acids into the larger complex collagen. These little building blocks are called collagen peptides and they’re essential for healthy collagen production
  • Eggs – eggs are one of the healthiest foods you can eat for a variety of reasons and you can add one more in their collagen content. In addition to actually supplying collagen, eggs contain sulfur which is necessary for collagen production in the body. Here are 6 things you may not know about eggs here.
  • Pork skin – while most animal skins contain collagen, pork skins are the only ones that are routinely sold as a snack. A bag of pork rinds, however you feel about them, contains about 7g of protein per 1 ounce serving, and all of that protein is collagen.

Again, while supplementation is probably the best way to get an extreme density of quality collagen, getting more in your diet can only help.

Are there side effects to collagen supplements?

While there are no risk factors to collagen itself, there are some associated risks. Collagen supplements are often made from potential allergens like the aforementioned eggs, so you need to know what goes into your supplements before they go into you.

Getting more collagen through supplements

There are plenty of collagen supplements on the market – pills, powders, and even bone broth is being sold as an effective collagen supplement now. While all of that is good, if you’re going to go out of your way to increase your intake, you should be taking the best collagen supplement.

  • Start with something that is hydrolyzed. This means the collagen is broken down into individual amino acids. Studies suggest that this increases the bioavailability of the overall collagen complex and makes it easier for the various parts of your body to utilize it.
  • Get a protein and collagen powder that has hydrolyzed collagen as one of its ingredients. Beef protein powder is often designed to include a high amount of collagen protein
  • Get a supplement that includes collagen precursors. This means in particular glycine and vitamin C. What this means for you is that not only are you getting additional collagen through the supplement, your body is primed to absorb it better.
  • Finally, the precursors create optimum conditions for your body to increase the amount it makes internally. The best collagen supplement is one with hydrolyzed collagen peptides and precursors for both maximum absorption and creation of collagen by your own body.

Collagen; a critical protein with a variety of benefits

So it’s obvious that collagen is critical to many aspects of our health, including but not limited to:

  • Heart health, particularly your veins and arteries and the defence against atherosclerosis
  • Bone structure and density
  • Muscle recovery and workout efficacy
  • Bone health, protection, and pain reduction
  • Skin health and beauty
  • Reduction of anxiety
  • Mental clarity and calmness

While you can get collagen from your diet, particularly as we age it can be difficult to get enough to offset the kind of reduction in health our bodies encounter. It can fall then to supplementing hydrolyzed collagen to get the effect we want for our joints, hearts, and everything in between.

While collagen shouldn’t be considered a primary protein for building muscle, it’s absolutely critical to the health and maintenance of strong, vital muscle. Supplementing collage is absolutely worth it to improve your overall health and mental peace and well-being.

The post The 5 Benefits of Taking a Collagen Supplement appeared first on 180 Nutrition.

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