Summary
Highlights
The speaker, at 61, reveals that the most impactful advice he wished he knew earlier concerns a non-essential nutrient deficiency. Despite being classified as non-essential, primarily because the body produces it, glycine is essential, with an estimated daily need of 15g. The body produces only 3g, and most diets provide merely 1.5-2g, leading to a significant daily deficit.
Glycine is predominantly found in collagen. Historically, ancestors consumed animals 'nose to tail,' including collagen-rich parts. Modern diets, however, focus on tender meats, which have very low collagen content (1-3%). Given that collagen constitutes 30% of our body's protein, this shift in diet results in widespread glycine deficiency.
The body prioritizes glycine for critical survival functions. It first allocates glycine to produce heme for red blood cells (essential for oxygen transport) and then to DNA and RNA synthesis (vital for cell reproduction) as well as bile salts, which are necessary for fat digestion and nutrient absorption, and also prevent SIBO.
Next, the body might allocate glycine to glutathione production in the liver, crucial for detoxifying various substances like coffee, alcohol, and preservatives. A deficiency can explain why some individuals struggle with detoxification. Glycine is also necessary for GABA, a neurotransmitter that calms the nervous system, impacting sleep, anxiety, and hyperactivity.
Further down the triage list, glycine supports the immune system, particularly macrophages, and helps regulate inflammation. When glycine is scarce, less critical functions suffer. This includes premature skin aging, sagging fascia, weakened tendons, cartilage degeneration, and brittle bones, as collagen is a primary component of these tissues.
The speaker shares his own past experiences with fragile bones, chronic inflammation, severe arthritis, and sleep issues due to a diet lacking collagen. He emphasizes that modern dietary habits, even carnivore diets that don't include nose-to-tail eating, contribute to glycine deficiency, affecting vegans, children, and older adults as well. Glycine is also crucial for artery health, gut lining integrity, strong ligaments, healthy hair, and nails.
Instead of supplements, the speaker recommends increasing collagen intake through food, such as nose-to-tail eating. High-quality collagen powder, ideally taken with vitamin C (which is a cofactor for collagen), can also be added to coffee or shakes to ensure sufficient glycine intake.