Enhanced Collagen Boost

Surviving Stress – 5 Tips for Boosting Resiliency We live in a world where everyone is “busy”; busy with work, busy with school, busy on social media, etc. We’re constantly stimulated by over-scheduled calendars, 24/7 access to social media streams and the endless content it provides. Connectivity is great, but there needs to be a balance. Your brain needs a break. It’s not just social media and connectivity. Two-thirds of Canadians get less than 6.5 hours of sleep per night and shockingly almost 30% don’t even get 6 hours nightly. It’s perhaps not surprising then that an overwhelming number of doctor’s visits are stress-related in nature. Stress isn’t a bad thing. Stress is essential for getting stronger, smarter, leaner and healthier. Your body needs stress to survive. But when you tip the balance too far, when you constantly stress your body via training, long work hours, poor nutrition, lack of sleep, etc. without providing adequate time for recovery, the catabolic nature of stress will start to break you down. When this happens, it’s common to experience symptoms of low energy, sluggish memory, low mood, difficulty concentrating, insomnia, feelings of irritability or anxiety that often accompany periods of high stress. The problem today is you actively have to plan periods of downtime or rest. You need to plan for time away from the internet, you need to plan for more sleep, you need to plan more time for family and friends. Knowing you need more stress-support, and actually doing something about it, are two different things. Here are some quick tips for rebooting your stress levels and get your health and performance back on track (at work, home and in the gym). Top-5 Relaxation & Recovery Tips: 1) Breathe When life gets busy, our breathing patterns naturally get shifted in the wrong direction. We breathe higher up in our chests – referred to as “pump-handle” breathing – and these shallow breaths cue your nervous system to kick up adrenaline and cortisol. This worsens the stress-irritability-anxiety cycle. To calm your brain and body, get back to breathing with your belly and diaphragm. Try this drill: inhale for 4s, then exhale for 4s over the course of 4 minutes. You’ll be amazed how quickly it reboots your brain and tones down the fight or flight response. 2) Don’t Overconsume Caffeine Coffee is delicious. It’s nature’s stimulant that helps you to increase focus, concentration and work capacity. But, when things get really busy people often start relying on more caffeine to get you through the day, typically with diminishing returns. Too much caffeine can trigger symptoms of irritability, anxiety, and restlessness and if consumed too close to bedtime will interfere with sleep quality. If you’re in a high-stress period, don’t ramp up caffeine to get you through, look for alternatives like green tea in the afternoon to help provide focus without the buzz. Green tea contains the amino acid L-theanine which helps to relax an overcharged nervous system (check out my recent post here on A Coffee Lover’s Guide To Caffeine Alternatives). 3)Limit Alcohol When you get home late, and stress levels are high, it’s not unusual to crave a nice glass of wine or a beer to help decompress. Alcohol is a nervine and does help to relax the nervous system. However, if you consistently have alcohol every night (or if one glass turns into half a bottle), it dramatically reduces your precious REM sleep which means you’ll struggle to synthesize all the information you took in that day, as well as compromising your cognitive function and memory the next day. Take a break from alcohol to optimally support recovery when life gets too busy. 4) Boost Magnesium When you’re stuck in “fight or flight” mode you produce a significant amount of adrenaline to get through your day, burning through your magnesium stores. Magnesium is needed for hundreds of key reactions in the body and chief among them is relaxing your nervous system and muscle tissue. Ramping up dietary sources of magnesium such as fish, meat (in particular the juices during cooking), leafy greens and avocados is a great place to start. From there, adding supplemental magnesium at the end of the day can be a big help to shift your nervous system into relax mode and prep for deep sleep. 5) Get Your Aminos Protein is key for health, especially during times of stress. The amino acid glycine is especially important because it’s a precursor to inhibitory neurotransmitters, which means just like magnesium it helps the body relax. Chasing too many deadlines or projects leaves often leaves people feeling “tired and wired” and getting more glycine into your diet is a great place to start. Bone broth and collagen are both terrific sources of glycine, as well as animal and dairy proteins, and vegetables like spinach, kale, and cauliflower. In today’s constantly connected society, you need to set boundaries and actively seek-out periods of rest, recovery and decompression. Stress is an essential part of growth and development, without it you wouldn’t be able to thrive. Apply these survival tips to help you survive a hectic period relatively unscathed. Dr. Marc Bubbs ND, CISSN, CSCS

There’s different types of collagen? Collagen has become the talk of the health industry, fitness industry as well as the beauty industry. Why? It’s an important protein. In fact, it is the most abundant protein in your body, making up 30% of your protein mass.[1] Collagen is found in our bones, connective tissues (joints, ligaments, and cartilages), muscles, hair, skin, nails and even our blood vessels. Though important for many reasons, collagen’s primary function is strength and structure. Think of it as the glue that holds your body together. Collagen peptides are what give your skin elasticity, shape, and structure in joints. Now you may understand why there are various types of collagen (16 to be exact). Regarding supplements, the most talked about types of collagen are type 1, 2, and 3. Collagen supplements come in various forms of either hydrolyzed collagen (collagen peptides, collagen powder, collagen capsules or liquid form), gelatin or undenatured collagen. Hydrolyzed collagen peptides seem to be the easiest for the body to absorb and use. Type 1 Collagen Where is it found? Type 1 collagen is found in our hair, skin and nails and is the most abundant type of collagen in our body, making up around 90%. Type 1 collagen also can be found in our bones – making up around 40% of our bone matrix as well as in our ligaments. Sources of Type 1 collagen include marine and bovine collagen. What does it do? Type 1 collagen is essential when it comes to the beauty benefits of Collagen as it is what is responsible for our skin elasticity, strength and helps with anti-aging. Cellulite is a loss of elasticity in our skin and type 1 collagen plays a significant role in that. Products with Type 1 Collagen Peptides All our Enhanced Collagen products contain Type 1 and 3 collagen, sourced from grass-fed bovine with no hormones or antibiotics Marine Collagen Powder made from fish scales containing only Type 1 collagen Liquid Marine Collagen with Biotin and Vitamin C is marine collagen in liquid form with beauty-boosting ingredients Salmon Collagen Capsules derived from the skin of wild salmon, rich in Type 1 collagen only Effervess tablets made with marine collagen and vitamin C Beef Bone Broth rich in Types 1 & 3 collagen Type 2 Collagen Where is it found? Type 2 Collagen is what we find in our connective tissues – think joints, ligaments, and cartilage. Chicken is known to have a very high amount of type 2 collagen in it. What does it do? Type 2 collagen is what is responsible for maintaining the structure of our bones and cartilage. When we have a loss of collagen in our body (it naturally decreases as we age and is affected by smoking or UV light exposure), cartilage and ligaments start to weaken and break down, leading to damage and osteoarthritis. Products with Type 2 Collagen Peptides Biocell Collagen derived from chicken cartilage (sternum) rich in type 2 collagen, with added hyaluronic acid and chondroitin sulfate for optimal joint health Chicken Bone Broth has type 2 collagen as well as essential glycosaminoglycans (GAG’s) to help with connective tissue Type 3 Collagen Where is it found? Type 3 collagen is also an abundant form of protein found in our body and found alongside type 1 collagen fibers. It is in the reticular fibers in the body. Those reticular fibers are your bones, muscles, organs, blood vessels, dentin, tendons as well as some other connective tissues. What does it do? Type 3 collagen alongside type 1 collagen is essential for improving the elasticity in our skin, anti-aging, improved circulation, healthy bone matrix, healthy nails and thicker hair. Products with Type 3 Collagen Peptides Enhanced Collagen is the #1 selling Collagen Powder in Canada* and made with grass-fed bovine, antibiotic and hormone free, offering both type 1 and 3 hydrolyzed collagen peptides. Try any of our products with Enhanced Collagen Beef Bone Broth: Excellent source of type 3 collagen! Rich in essential minerals and GAG’s known to contain Hyaluronic acid, chondroitin, and glucosamine What Types of Collagen Do You Need? Now that you know the various types of collagens, you may be wondering which one to use. 1. Let’s start with sourcing the best types to consume. Collagen (all types) is a large molecule, so start by choosing supplements that have gone through hydrolyzation. Look for hydrolyzed collagen peptides for optimal absorption. 2. Next, choose your collagen supplement based on what your health needs are, what benefits you would like to see and how each type of collagen can help your body overall. a) Are you focused on beauty and bone and joint health – you may want types 1 and 3 b) If you are only focused on joints and ligaments – you may want bone broths that are rich in Type 2 3. Third, choose the one that suits your lifestyle best. Do you prefer powder (to mix into your choice of beverages or water), capsules, or liquid? If you feel you want to supplement with all three types of collagen, that is acceptable. With collagen consumption you are also getting an intake of 17 other types of amino acids that are beneficial as well. “If you are looking for an overall collagen 1-5, combine Full Spectrum and the Vegetarian Collagen capsules. Enhanced Collagen is great because it has type 1 and 3. Type 1 for hair, skin, nails bones etc. Type 3 is great to support the gut health. I would suggest type 2 collagen for those who are looking to specifically support joints/inflammation.” Stephanie Lannon, R.H.N. and Wellness Educator Supplementing with Full Spectrum Collagen This is a plentiful form of Types 1, 2, 3 collagen and can keep muscles and tendons together and even rebuild your cartilage, helping to fight the symptoms of arthritis. “With age, collagen formation declines naturally, leading to a loss of elasticity, strength, and tone throughout the body. Organika’s Full Spectrum Collagen provides you with Bovine Collagen types 1 & 3 (giving you thick hair, strong nails, supple skin, healthy joints, as well as supporting a healthy digestive tract), Marine Collagen Type 1 (supports fuller hair, stronger nails, and youthful skin), and Chicken Bone Broth Type 2 Collagen (naturally high in hyaluronic acid and glycosaminoglycans that help build strong joints and connective tissues).” - Joleen Gruber, R.H.N. and National Educator. Want to choose collagen but are vegetarian or vegan? If you are vegan, we have a Plant-Based Collagen Booster for those wanting to simply increase their own collagen production. For vegetarians we also carry Vegetarian Collagen made from natural eggshell membranes (contains type 1 collagen and others). What Do the Experts Say About Collagen Types? Resident experts Joleen Gruber, R.H.N. & National Educator, and Stephanie Lannon, R.H.N. & Wellness Educator, weigh in on commonly asked questions about collagen, types of collagen and consuming collagen peptides. Should one be aiming for all types through their diet? Is Type 1 and 3 enough? It really depends on the desired benefits/needs. Enhanced collagen type 1 and 3 (Enhanced Collagen) is suitable for most (except for pescatarian/vegetarian/vegan or opposed to taking bovine). Once you know what you would like to get out of collagen then you can select your product. While it’s not necessary to aim for all of them, it is fine to consume all as they serve different areas of the body. What advice do you have for people that are solely marine or Type 1 collagen? Change it up and add different types of collagen to fill in the gaps (joint health, hair, skin, nails, cartilage) because as we age collagen is declining from all areas of the body. If, however, you do only want to focus on the beauty benefits and have little to no joint concerns, it is perfectly fine to go for solely Marine or Type 1 collagen (for which we have options as well). What are the products you typically recommend for someone looking for each type of collagen? The beauty of collagen is the fact it is customizable to each person’s lifestyle. Enhanced Collagen is great place to start and is Canada’s #1 collagen powder as it has type 1 and 3 and is a great collagen for those who are looking for skin, hair, nails, joints, gut support, muscles etc. There are also blends that offer added benefits; for example, better sleep (Enhanced Collagen Sleep), energy (Enhanced Collagen Vitality) etc. For pescatarians, then Marine Collagen may be best. For older adults, or if you truly want a range of collagen, they can either go with a Full Spectrum Collagen or Vegetarian Collagen capsules. Full Spectrum Collagen has type 1, 2 and 3. Vegetarian Collagen (eggshell membrane) that includes type 1,4 and 5 collagen. Both can be combined with our Full spectrum Collagen to get all 5 collagens. For busy bees, you may want to try Liquid Enhanced Collagen as taking a shot a day may be easier than finding an opportunity to make a drink or meal using the powder form. Is there a maximum amount of collagen per day that is recommended/suggested? There is no upper limit for collagen. However, usually between 2.5 g to 15 g per serving is sufficient to reap the benefits. Our body absorbs everything better if it is spread throughout the day There is not a maximum level per se, if you consume too much, your body will just burn the excess as fuel, or you may experience gastrointestinal disturbances. Note: Remember collagen is a protein (though not a full protein) and will contribute to the amount of protein getting elsewhere. Therefore, the amount you can consume may vary. If you are an athlete, then the amount of protein/collagen you can consume may be up to 25 g per day. It’s best to speak to a nutritionist to ensure you are getting a collective amount of protein that is within the suggested amount your body needs. Have more questions? Talk to our experts about product recommendations.

Two is always better than one, like when Harry met Sally or when pepper was placed next to salt. Everything is generally better together! Combining two macro nutrients, such as fat and protein, is a great way to add a balanced and healthy ‘kick’ to your daily routine. That’s why putting both collagen and MCT together will add benefits to your day in more ways than just a tasty combo. Let’s talk healthy fats; specifically, MCT (Medium-Chain Triglyceride). With all of the new information emerging, we recognize that fat does NOT make you fat. Fat is a superior source of energy. It helps us with proper brain and nerve functioning, as well as with absorbing fat-soluble vitamins such as A, D, E and K. Fat helps us maintain healthy skin, and is required to help form our body’s steroid hormones, like estrogen and testosterone. It is important to note that there are good quality fats on the market, and not-so-good fats. Avocados and avocado oil, coconut oil and extra virgin olive oil, are fantastic sources of healthy fat. These fats will help you with all the energetic and metabolic demands required for your body to function optimally. This includes vegetable oil, such as corn, soy, and canola oils. They may sound healthy, and they are even marketed as such. But that’s just not the case! These types of oils are highly processed, cause inflammation, and can be damaging to your health in many ways. Consuming these fats often puts you at a higher risk of heart disease and obesity. MCT is derived from a healthy fat, which, most of the time, comes from coconut oil. The original fat is prepared in such a way that the most absorbable and efficiently working part of the fat is extracted and put into a compact form. This compact form then makes it easier for your body to absorb and utilize immediately. For those of you who have not yet tried MCT: Pay attention to the abundance of energy this healthy fat gives you the first time you try it! Along with better energy levels, you might notice an easier time focusing on the task at hand, since improved mental clarity and focus are more of the benefits you can expect with using MCT. Up next is collagen! Collagen is a protein, and proteins are the building blocks of life. Protein is found in all foods and is abundant in collagen products. Collagen makes up a large portion of who we are physically - it is responsible for the elasticity in our skin and the stretch in our tendons. This abundant protein helps our joints move more freely and keeps our bones strong. Collagen is rich in amino acids such as glycine and glutamine, which are both great for brain health and overall mental well-being. These two amino acids also help support the immune system and strengthen the gut lining. The benefits of consuming collagen are endless! So why put the two together? MCT and collagen are a great combination because they will give you the energy you require as well as keep you satiated. Fat and protein both do a great job of making you feel more balanced by keeping your blood glucose levels in check. The combination of these two go well in a warm beverage, in any type of pudding or even in your baking. Mixing the two together will give you the necessary nutrition your body needs to perform every day! From effectively absorbing nutrients, to keeping our skin firm and resilient, it all starts in the gut. From there it makes its way all around the body, right to the hair on your head! It is best to take this combination first thing in the morning for a good boost to your day, or in mid-afternoon when you need a ‘pick me up’, instead of reaching for that afternoon sweet. Enjoy this combination daily and thrive from the benefits both collagen and MCT have to offer! What's your favourite way to combine MCT and collagen? The best way is to use it in your beverage of choice, either in the morning, or if you're fasting, after your fast is complete. Combine your collagen and MCT powder in a coffee, tea, or smoothie. Just as you would use collagen, you can add MCT powder. Try MCT Oil Powder, a dairy-free MCT powder containing 0 g of sugar and made from GMO-free coconuts. For ease, you can use Enhanced Collagen Boost: 7 g collagen powder combined with 3 g MCT powder in every serving. TIP: To get the full benefits of collagen, it may be a good idea to supplement again with a full dose of collagen later in the day on top of the Enhanced Collagen boost... especially if you're over the age of 30. Amy is a Registered Holistic Nutritionist with over 7 years of experience working in the health and fitness industry.