Should You Use Collagen

NUTRITION
Should You Use Collagen?

Collagen is a protein that makes up a big part of our connective tissues and has gained a lot of attention in the health and wellness community.

Collagen is made up of amino acids like glycine, proline, hydroxyproline, and alanine, but it lacks some essential amino acids. This means collagen is considered an incomplete protein.

For building muscle, your body needs all the essential amino acids, especially leucine, which is crucial for starting muscle growth. Since collagen is low in leucine and other important amino acids, it isn't effective for muscle building on its own.

However, recent studies have shown that collagen has other benefits, such as supporting joint health and improving skin elasticity. Here's a closer look at the benefits of collagen:

Joint Health and Pain Relief:

Collagen plays a crucial role in the health of cartilage, the tissue that cushions our joints. Studies suggest that taking collagen supplements can help reduce joint pain and improve symptoms of osteoarthritis. Research has shown that collagen supplements can significantly decrease joint pain and boost athletic performance. This is likely because collagen helps maintain and repair cartilage, easing discomfort from joint wear and tear. One study even found that when collagen was combined with whey protein, it better maintained glycine levels after exercise, which might support muscle recovery.

Skin Elasticity and Hydration:

Collagen is best known for its positive effects on skin health. As we age, our bodies produce less collagen, leading to wrinkles and sagging skin. Clinical studies have shown that taking collagen supplements can improve skin hydration, elasticity, and reduce wrinkle depth. A 2018 study found that people who took collagen peptides daily for 12 weeks saw noticeable improvements in skin moisture and elasticity. The theory is that collagen supplements boost the body’s own collagen production, improving overall skin texture.

Bone Density and Strength:

Recent research suggests that collagen may also benefit bone health. Since collagen is a key part of bone tissue, taking it as a supplement could support bone density and strength. A 2018 study published in Nutrients found that collagen supplements could increase bone mineral density in postmenopausal women, which is important for reducing the risk of osteoporosis as we age.

Gut Health:

Collagen contains amino acids like glycine and proline, which are important for keeping the gut lining strong. Early research shows that collagen supplements might help support gut health by strengthening the gut lining. One study found that women who took collagen supplements experienced less bloating and other mild digestive issues. By supporting the gut lining, collagen may help reduce inflammation and improve overall digestive health.

The Bottom Line:

With the growing amount of research, collagen has become a staple supplement that I personally recommend and use. While it shouldn't replace complete protein sources like meat or whey protein powder, collagen offers unique benefits that make it a great addition to your wellness routine.

Here’s the collagen I use every morning : 1st Phorm Collagen 

FITNESS
Walk It Out 30 Min Workout

Set a timer for 30 minutes and hit the road…or your treadmill and complete the following workout. You can always step it up a notch by jogging or running instead of the walk:

1. Walk at an easy pace for 5 minutes

2. Walk 2 min Fast Pace

3. 1 Minute Bear Crawl

4. Walk 2 min Fast Pace

5. 1 Minute walking lunges

6. Walk 2 min Moderate Pace

7. 1 Minute Broad Jumps

8. Walk 2 min Fast Pace

9. 1 Minute Elevated Push ups (against wall, tree, etc.)

10. Walk 2 min Fast Pace

11. 1 Minute Air Squats

12. Walk 2 min Moderate Pace

13. 1 Minute Broad Jumps (or jumping jacks)

14. Walk 2 min Fast Pace

15. Walk 5 min easy pace

HEALTH/WELLNESS
Why “Eat Less, Exercise More” Is Bad Advice

You’re not alone if you feel like your weight loss journey is at a standstill no matter how much or little you exercise or eat. And there are a million and one reasons why someone may struggle with their weight loss, but a common culprit for women is: hormones.

I’m not saying that weight loss is impossible or that you can't lose weight by eating less and exercising more. But I am saying that for many women, trying to lose weight without addressing the hormonal imbalances at play is like swimming upstream. 

So, if you're a woman struggling to lose weight, here's what you need to know about the role of hormones in weight loss. 

If you’ve been eating a relatively healthy diet, exercising regularly, sleeping well, and managing your stress but still find yourself unable to drop the weight, it may be time to consider the role of your hormones.

Your hormones control virtually every function in your body, from your mood and energy levels to your digestions and reproductive health. So when they are out of balance, it can have a ripple effect throughout your body.

The advice we're often given to lose weight—eat less, move more—can worsen hormonal imbalances, making it harder to lose weight. It’s a big, vicious circle. 

I can't tell you how many women come to me, barely eating 1000 calories a day (which, by the way, is more likely the caloric requirements for a small child, not a grown woman) and exercising every day. 

They're doing everything by the book, but they're not losing weight. And in many cases, they're actually gaining weight. 

When you severely restrict calories or exercise excessively, it can throw off your hormones further.

Hormones that are affected can include: Insulin, Thyroid Hormones, Estrogen, Testosterone, and Cortisol. If you are interested in learning more how these specific hormones are affected, send me a message and we can do a deep dive in a future newsletter. But for the sake of keeping this short we’ll just touch on the general facts.

But if you think this might be an issue you are facing, what can you do?

1. Have your hormone levels checked by a doctor. This will give you a starting point so you can pinpoint exactly what hormones may be off.

2. Make diet changes. Add in more nutrient dense foods including plenty of healthy fats and proteins. Don’t Skip meals. Eat protein and fiber at each meal and snack.

3. Eat at least 1g of protein per lb of goal body weight per day.

4. Keep a food log and address gut issues and food sensitivities.

5. Consider supplementing with inositol (use code: KIM for 20%off) if you struggle with PCOS or insulin sensitivities.

The calories in equals calories out equation is oversimplified, especially when hormones are out of balance. 

If you’ve been struggling with weight loss and feel like you’ve been restricting more and more or spending hours on the treadmill, it’s time to take another look at what’s happening in the body.

It can take time to turn off the noise that tells us we aren’t doing enough and work with our natural rhythms instead of against them. But nourishing the body to support hormone balance can make all the difference.

If you want more personalized help, download my app and send me a message: https://www.1stphorm.app/Kimrose

MINDSET
Are You Proud Of Yourself?

When I found out I was having a daughter, I made a promise to invest the time in building her confidence. One of the most powerful things I learned was this: instead of telling her how proud I was of her, I began asking her, "How proud are you of yourself?" That simple shift changes everything. It’s no longer about doing something to make others happy; it’s about doing it for YOU.

When you’re giving your all, doing everything you know you need to do, and doing it for yourself, it's impossible to feel anything but empowered. You’re living up to your own potential, and that’s where real confidence comes from.

On the flip side, you can’t truly feel good about yourself if you know you’re not giving your best effort. And it’s impossible to feel genuinely confident when you’re chasing someone else’s expectations instead of your own.

So, ask yourself: Are you proud of yourself?

What can you do today to shift the tides in your favor?

Take that step. Make yourself better today. Your future self will thank you.

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