Title: Why Collagen Is NOT a Protein (And What Women Actually Need for Bone Health)
Channel: Dr. Stacy Sims Official
URL: https://www.youtube.com/watch?v=etKSdqfcXeE
Views: 27,008
Upload date: 2026-04-04
Duration (sec): 465
Transcript source: YouTube captions via yt-dlp (android client); VTT file: etKSdqfcXeE.en-orig.vtt
Cue count (deduped): 476

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[0:02] Collagen? Collagen? What are your thoughts on that? Yeah, What are your thoughts on that? Yeah, just maybe a just maybe a just maybe a an opinion. Yeah. Yeah. Do you want to an opinion. Yeah. Yeah. Do you want to go first? We may have slightly different go first? We may have slightly different opinions. opinions. opinions. >> [laughter] >> [laughter] >> [laughter] >> There is some benefit in some people, >> There is some benefit in some people, but we know that there are responders but we know that there are responders and non-responders. And also the type of and non-responders. And also the type of collagen has a has a huge play into collagen has a has a huge play into what's happening. When you go buy a what's happening. When you go buy a collagen supplement, I get frustrated collagen supplement, I get frustrated with the marketing saying it's a with the marketing saying it's a protein. It's a structural protein, it's protein. It's a structural protein, it's not a dietary protein, so people use it not a dietary protein, so people use it as if it's a muscle-building protein. as if it's a muscle-building protein. Not not to add to your dietary needs. Not not to add to your dietary needs. >> Right, it doesn't. And most of them are >> Right, it doesn't. And most of them are type ones and twos, which is really just type ones and twos, which is really just skin and hair and nails, it's not about skin and hair and nails, it's not about joint. You want to look for a type two joint. You want to look for a type two that's joint. And then is it a peptide? that's joint. And then is it a peptide? Is it a native? Do you respond to it? Do Is it a native? Do you respond to it? Do you not? So the evidence is really you not? So the evidence is really

[0:47] you not? So the evidence is really equivocal. Like there is some people equivocal. Like there is some people that really benefit from it and others that really benefit from it and others who don't. So again, as a as a blanket who don't. So again, as a as a blanket statement, oh yeah, you should statement, oh yeah, you should definitely use collagen, it's kind of definitely use collagen, it's kind of like with a pause. We have to look at like with a pause. We have to look at who you are, what your activity is. Do who you are, what your activity is. Do you respond to it? What are your needs? you respond to it? What are your needs? So So So >> a lot of other things you can >> a lot of other things you can technically do before you get to technically do before you get to collagen. There there are so many things collagen. There there are so many things you can use, but that I do think there's you can use, but that I do think there's reasonable evidence for type one reasonable evidence for type one collagen. There are some studies, you collagen. There are some studies, you know, showing improvement in bone know, showing improvement in bone density. density. density. Yeah, is everyone a responder? Possibly Yeah, is everyone a responder? Possibly not. And um I also feel like it's not not. And um I also feel like it's not harmful. Right. harmful. Right. harmful. Right. >> Um I just like it's a waste of money. >> Um I just like it's a waste of money. But it could but for some people, yeah, But it could but for some people, yeah, there's cost associated. And then for there's cost associated. And then for joint health, there are two forms. So joint health, there are two forms. So there is the hydrolyzed form that can there is the hydrolyzed form that can

[1:33] there is the hydrolyzed form that can include type two, which there is some include type two, which there is some basic science evidence for showing basic science evidence for showing essentially reduced breakdown products essentially reduced breakdown products of your of your of your of your of your of your cartilage in your body and some people cartilage in your body and some people having reduction of joint pain. And then having reduction of joint pain. And then there's another type called undenatured there's another type called undenatured type two collagen type two collagen type two collagen with some studies also showing with some studies also showing diminished joint pain. So this is what I diminished joint pain. So this is what I always tell my patients, if you're going always tell my patients, if you're going to try something, first of all, don't go to try something, first of all, don't go try like don't add on four different try like don't add on four different things at the same time. things at the same time. Um give yourself a little test. Or even Um give yourself a little test. Or even if you're already taking and you're not if you're already taking and you're not sure if it helps, stop taking it for a sure if it helps, stop taking it for a month. Like glucosamine and chondroitin month. Like glucosamine and chondroitin is a really common one I see people is a really common one I see people taking, which has very I would say mixed taking, which has very I would say mixed evidence and one of the best done evidence and one of the best done studies called the GATE trial showed studies called the GATE trial showed that it really wasn't very helpful to that it really wasn't very helpful to most people. But people are again, most people. But people are again, you're spending $30 a month. So I tell you're spending $30 a month. So I tell people if if you've been taking this, people if if you've been taking this,

[2:19] people if if you've been taking this, give yourself a holiday from it, see if give yourself a holiday from it, see if you notice a difference, go back on it, you notice a difference, go back on it, see if you feel better, because these see if you feel better, because these are can be like long-term investments. are can be like long-term investments. People can be spending a lot of money on People can be spending a lot of money on things. Um but I I actually I'm very things. Um but I I actually I'm very much a fan of anti-inflammatory diet for much a fan of anti-inflammatory diet for bone and joint health. Um and I think bone and joint health. Um and I think food is probably ultimately more food is probably ultimately more important than a lot of supplements. important than a lot of supplements. Um Um Um and we didn't really talk about, you and we didn't really talk about, you know, some of the things you need to get know, some of the things you need to get out of your diet for your bone health, out of your diet for your bone health, like adequate magnesium, calcium. like adequate magnesium, calcium. >> Calcium, yep. >> Calcium, yep. >> Calcium, yep. >> Um you know, vitamin K I think most >> Um you know, vitamin K I think most people can get actually without too much people can get actually without too much difficulty. difficulty. difficulty. Um and then yeah, the fiber for sure. Um and then yeah, the fiber for sure. And I find it really interesting as an And I find it really interesting as an ex- pat to go back to the States and ex- pat to go back to the States and I'll walk into a grocery store and there I'll walk into a grocery store and there are rows and rows and rows and rows of are rows and rows and rows and rows of

[3:05] are rows and rows and rows and rows of stuff that's supposedly food, but it's stuff that's supposedly food, but it's nothing I would eat. nothing I would eat. nothing I would eat. Because like you put a piece of toast in Because like you put a piece of toast in the toaster, it smells like cake. So we the toaster, it smells like cake. So we also have to look at the availability of also have to look at the availability of the kinds of foods that are there. So the kinds of foods that are there. So what's the old saying? Like shop the what's the old saying? Like shop the perimeter like your grandmother. It perimeter like your grandmother. It holds so true, especially in the States. holds so true, especially in the States. Um food sourcing and and stuff here in Um food sourcing and and stuff here in New Zealand is completely different. And New Zealand is completely different. And there are so many ultra-processed foods there are so many ultra-processed foods both here and in the States, but in the both here and in the States, but in the States it's such a much higher level. States it's such a much higher level. And people are just bombarded by the And people are just bombarded by the like here's a protein Pop-Tart. Oh, it's like here's a protein Pop-Tart. Oh, it's protein, right? Without really thinking, protein, right? Without really thinking, oh, it's an ultra-processed food, has oh, it's an ultra-processed food, has nothing beneficial for my gut in there. nothing beneficial for my gut in there. So those are some of the other So those are some of the other quantifications that we have to quantifications that we have to >> The fewer the ingredients, the better, >> The fewer the ingredients, the better,

[3:50] >> The fewer the ingredients, the better, yeah. yeah. yeah. Exactly. So at this point, I would love Exactly. So at this point, I would love to get a gold nugget from each of you. to get a gold nugget from each of you. If we were just going to talk about If we were just going to talk about um um um if you had to just pull out one thing if you had to just pull out one thing that you think is a message that you'd that you think is a message that you'd like to provide on like to provide on like to provide on on bone health, let's just peel it back on bone health, let's just peel it back to that. Do you want to start, Jocelyn? to that. Do you want to start, Jocelyn? This is a very basic thing, but I feel This is a very basic thing, but I feel like as people age, like as people age, like as people age, they you start to encounter little they you start to encounter little ailments and they add up and say, "Well, ailments and they add up and say, "Well, I can't do this and I can't do that and I can't do this and I can't do that and I can't do that." And I just tell my I can't do that." And I just tell my patients, think of aging as when you patients, think of aging as when you were a kid and you had a sports-related were a kid and you had a sports-related injury and while you had the injury, you injury and while you had the injury, you had to figure out a way to work around had to figure out a way to work around it. Except for as you age, many of these it. Except for as you age, many of these things don't go away and they're there things don't go away and they're there

[4:35] things don't go away and they're there forever. So you just you need to think forever. So you just you need to think of them as sports-related injuries that of them as sports-related injuries that you continue to work around because you you continue to work around because you have to stay mobile, you have to stay have to stay mobile, you have to stay active. Um you know, if you can't active. Um you know, if you can't run, you can walk. If you can't do a run, you can walk. If you can't do a heavy back squat, you know, maybe you heavy back squat, you know, maybe you can do knee extensions to maintain your can do knee extensions to maintain your quads, but do farmer's carry instead. quads, but do farmer's carry instead. You know, we just we need to constantly You know, we just we need to constantly find workarounds for our limitations. find workarounds for our limitations. Otherwise, you know, you're going to Otherwise, you know, you're going to become less and less mobile, less and become less and less mobile, less and less strong. Sometimes we just need to less strong. Sometimes we just need to be accepting of those limitations. And be accepting of those limitations. And if you can't lift super heavy stuff, if you can't lift super heavy stuff, >> [laughter] >> [laughter] >> [laughter] >> Yeah. there is still benefit to >> Yeah. there is still benefit to moderate-intensity strength training. moderate-intensity strength training. It's not as much as high intensity, but It's not as much as high intensity, but I just I think we need to remove that I just I think we need to remove that barrier to entry to maintaining physical barrier to entry to maintaining physical

[5:22] barrier to entry to maintaining physical fitness and strength training for people fitness and strength training for people that have some of these ailments that that have some of these ailments that kind of maybe keep them away from some kind of maybe keep them away from some of the really high-level stuff. You of the really high-level stuff. You know, if you can't do the 8-in drop jump know, if you can't do the 8-in drop jump in a rebound, you can still do heel in a rebound, you can still do heel drops. And so my message to people is, drops. And so my message to people is, yes, as you age, you're yes, as you age, you're >> [clears throat] >> [clears throat] >> [clears throat] >> you're inevitably going to accumulate >> you're inevitably going to accumulate ailments that affect what you can and ailments that affect what you can and can't do, but it's just you can't let it can't do, but it's just you can't let it defeat you. You need to find ways to defeat you. You need to find ways to work around your ailments. work around your ailments. And, you know, find ways to get that And, you know, find ways to get that impact, find ways to get that load impact, find ways to get that load bearing, find ways to do your cardio. bearing, find ways to do your cardio. Um it's just we're never going to be as Um it's just we're never going to be as young as we were yesterday and it's young as we were yesterday and it's it's okay to accept that and find ways it's okay to accept that and find ways to navigate this. to navigate this. to navigate this. >> [laughter] >> [laughter] >> [laughter] >> I love it. That's my my nugget. I like >> I love it. That's my my nugget. I like that. Thanks, Jocelyn. I love it. that. Thanks, Jocelyn. I love it. >> that comes on the back of I have noticed >> that comes on the back of I have noticed

[6:08] >> that comes on the back of I have noticed that a lot of people are very that a lot of people are very absolutist. Like Nuance. Yeah, nuance. I absolutist. Like Nuance. Yeah, nuance. I can't lift heavy, I'm not going to lift. can't lift heavy, I'm not going to lift. I can't jump, I'm not going to jump. I can't jump, I'm not going to jump. It's like, no. Just like you were It's like, no. Just like you were saying, it's it's your journey, right? saying, it's it's your journey, right? And sometimes you hit a big brick wall And sometimes you hit a big brick wall and you got to find a way around it or and you got to find a way around it or over it. And it's the same, it's the over it. And it's the same, it's the nuance. What is your journey? What are nuance. What is your journey? What are your sticking points? Nobody has a your sticking points? Nobody has a straight pass. And so we have to know straight pass. And so we have to know that we have the modifications. Again, that we have the modifications. Again, if you can't lift heavy, bring it back, if you can't lift heavy, bring it back, maybe you're doing more reps. Maybe maybe you're doing more reps. Maybe you're adding some contrast training, so you're adding some contrast training, so you're having more tempo involved, so you're having more tempo involved, so you're putting different types of of you're putting different types of of strain on the bus and on the bone and strain on the bus and on the bone and the muscle. the muscle. the muscle. So again, it is a workaround and it's So again, it is a workaround and it's also reframing what it means to be fit also reframing what it means to be fit and active at this point in our lives. and active at this point in our lives. So like if you were to look at what I So like if you were to look at what I

[6:54] So like if you were to look at what I was doing 10 years ago with was doing 10 years ago with a three-year-old versus what I'm doing a three-year-old versus what I'm doing now, it's like what I'm doing now isn't now, it's like what I'm doing now isn't because I don't have a three-year-old, because I don't have a three-year-old, it's because these are the things that it's because these are the things that are allowing me to keep moving, which is are allowing me to keep moving, which is way less and different than what I was way less and different than what I was trying to do when my kid was three. So, trying to do when my kid was three. So, you know, you do have a different you know, you do have a different journey. And people kind of go, "Well, journey. And people kind of go, "Well, how did you go from being competitive how did you go from being competitive athlete to you just really loving athlete to you just really loving strength training?" It's like, yeah, I strength training?" It's like, yeah, I went from Iron Manning to loving went from Iron Manning to loving strength training because this is what strength training because this is what my body needs and this is the path that my body needs and this is the path that I'm on. Maybe other people will find I'm on. Maybe other people will find that path, but I can't dictate to you that path, but I can't dictate to you what to do. what to do. what to do. We're not absolutists. We're not absolutists. >> But we can never stop. No. Can never >> But we can never stop. No. Can never stop. And don't compare yourself to stop. And don't compare yourself to others. others. others. >> Yes.