0:00:00.160,0:00:02.879
hi i'm dr barry for the next few minutes

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let's discuss

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glycine now a lot of people think that

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glycine is this

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boring non-essential amino acid

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but actually nothing could be further

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from the truth and in this video i'm

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going to give you some exciting

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information about glycine why you should

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care

0:00:20.560,0:00:23.039
who should really try to get more

0:00:23.039,0:00:24.800
glycine in their diet

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and at the end of this video i'm going

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to tell you about some delicious ways

0:00:29.119,0:00:32.399
you can skyrocket your glycine intake

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and it's delicious and nutritious one of

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the major reasons that

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dietitians and nutritionists think that

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glycine is

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non-essential is because we we make

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glycine in our body most people make

0:00:44.640,0:00:45.200
about

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three grams of glycine a day and in the

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average

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standard diet you eat about three grams

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of glycine a day so for the average

0:00:54.879,0:00:55.520
person

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you're making three grams and eating

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three grams you're getting about six

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grams a day

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the problem is is that many people don't

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make enough glycine they have trouble

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making it

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and there are certain conditions both

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uh medical conditions pathological

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conditions and

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normal physiological conditions that

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require you to have

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a much higher dosage of glycine

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in your diet most experts who have

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looked into this glycine question

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feel like we need somewhere between 10

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grams a day all the way up to

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60 grams a day continue

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based on your health your age and what

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medical conditions you may suffer from

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now this apparent glycine deficiency

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is a modern human problem you see for

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the past two million years our ancestors

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have been nose to tail

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super carnivores about 70 percent of

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their diet came from meat

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this is well established in the paleo

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anthropological literature

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and they didn't just eat the mussel meat

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of the animals like many of us today do

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they ate the connective tissue the bone

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marrow the organs the skin

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they hate it all and so they didn't need

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to make much more than three grams of

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glycine a day

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because they were eating so much in

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their diet

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but with today's modern diets especially

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plant-based diets

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it's going to be very very difficult

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to get 10 grams of glycine a day in your

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diet

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if you're trying to eat a plant-based

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diet that's just not going to happen

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and then even for some of my carnivore

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friends who are eating

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just muscle meat just the red meat of

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animals

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there is some glycine in there but it

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may not be enough depending

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on the things i'm about to tell you

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about if you're young and healthy

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and skinny then 10 grams of glycine a

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day

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3 grams you make seven grams you eat

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that's probably going to be enough for

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you

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right now but as you get older if you

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have any autoimmune conditions if you're

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overweight if you're diabetic if you

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have any chronic medical conditions

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if you're pregnant or if you're a

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growing child

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so really any condition that is

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characterized by

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rapid growth like pregnancy or being a

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young child

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or is characterized by chronic disease

0:03:17.599,0:03:20.879
like diabetes like autoimmune conditions

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you need a lot more glycine in your diet

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some authorities say you might need up

0:03:25.040,0:03:25.360
to

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60 grams a day in order to

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give your body everything it needs to

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grow to heal

0:03:32.319,0:03:35.360
and to repair so why is glycine

0:03:35.360,0:03:37.360
so important what is your body needed

0:03:37.360,0:03:39.040
for what does it do with it

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i'm glad you asked there's a list and

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i'm going to go through them quickly

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first of all glycine actually acts as an

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inhibitory

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neurotransmitter in your brain and this

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is why it seems

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if you get it in sufficient quantity it

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it helps people with their sleep

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it helps people with anxiety disorders

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it helps people with

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ocd it just calms down

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the nervous system and that's a good

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thing you don't want it to be too

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exciting

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it also helps calm gut inflammation

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people who get

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adequate amounts of glycine have

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reported that their leaky gut their

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symptoms of sibo

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and their symptoms of irritable bowel

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syndrome get substantially better

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and indeed this may be one of the

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reasons that people with

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gut issues when they convert to a

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carnivore diet

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their gut issues go almost completely

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away

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glycine obviously is a building block of

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collagen and it is also a building block

0:04:36.560,0:04:36.960
of

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creatine and so it's going to help with

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muscle both

0:04:40.240,0:04:42.240
muscle growth it's going to help keep

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your bones as strong as they can

0:04:43.680,0:04:44.639
possibly be

0:04:44.639,0:04:46.400
it's also going to help your joint

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health by helping to

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keep cartilage tendons and ligaments

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strong and to help repair them as

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quickly as possible

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it's also going to help you regulate

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your blood sugar and insulin

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that's a big deal it is going to help

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you fight

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skin aging and wrinkles your skin the

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reason that as we get older our skin

0:05:06.240,0:05:07.919
gets wrinkly and droopy

0:05:07.919,0:05:10.560
is because our collagen loses its

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elasticity we don't have as much

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collagen

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as we used to and that's one of the

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major reasons there's some research

0:05:17.199,0:05:17.919
showing that

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that getting good sources of collagen of

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which a major component is glycine

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really helps to make fine lines and

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wrinkles get less noticeable

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i think again this is the reason that

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many of my carnivore friends look

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anywhere from five to twenty years

0:05:32.960,0:05:33.759
younger

0:05:33.759,0:05:35.919
than their chronological ages they're

0:05:35.919,0:05:38.400
getting this rich source of glycine

0:05:38.400,0:05:42.080
in their daily diet glycine also

0:05:42.080,0:05:44.960
helps tremendously to fight inflammation

0:05:44.960,0:05:47.120
because it's one of the building blocks

0:05:47.120,0:05:50.840
of glutathione which is the preeminent

0:05:50.840,0:05:53.520
anti-inflammatory molecule in the human

0:05:53.520,0:05:54.160
body

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glutathione helps fight all bad

0:05:56.639,0:05:57.440
inflammation

0:05:57.440,0:05:59.280
all chronic inappropriate inflammation

0:05:59.280,0:06:01.360
glutathione is going to fight that

0:06:01.360,0:06:02.560
and one of the building blocks of

0:06:02.560,0:06:05.120
glutathione is glycine

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as always i've included links to this

0:06:07.280,0:06:08.960
research down in the show notes so that

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you can read further

0:06:10.080,0:06:13.520
for yourself i think that anybody who is

0:06:13.520,0:06:14.880
a vegan or is trying to eat a

0:06:14.880,0:06:16.960
predominantly plant-based diet should

0:06:16.960,0:06:18.160
100

0:06:18.160,0:06:21.120
supplement glycine and other collagen

0:06:21.120,0:06:21.919
building blocks

0:06:21.919,0:06:23.840
in their diet because you're just never

0:06:23.840,0:06:25.759
going to get enough from your diet

0:06:25.759,0:06:27.759
and indeed we see this in people who

0:06:27.759,0:06:28.800
have been vegan

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for for three years five years 10 years

0:06:30.880,0:06:31.840
15 years

0:06:31.840,0:06:34.160
they very often look much older than

0:06:34.160,0:06:36.000
their chronological age

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and that's because the collagen in their

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skin

0:06:39.280,0:06:40.960
and in their connective tissue is just

0:06:40.960,0:06:42.720
not what it should be because they're

0:06:42.720,0:06:44.400
not getting enough of the collagen

0:06:44.400,0:06:46.479
building backbone of glycine

0:06:46.479,0:06:49.120
now let's talk about some great sources

0:06:49.120,0:06:50.160
of glycine

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in your diet the i'm going to go

0:06:53.599,0:06:56.800
roughly in order from good sources but

0:06:56.800,0:06:57.599
not great

0:06:57.599,0:06:59.120
and then the last ones i'm going to talk

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about are absolutely phenomenal

0:07:01.280,0:07:04.720
sources of glycine so the eggs

0:07:04.720,0:07:08.240
of any bird so chicken quail

0:07:08.240,0:07:10.479
turkey any egg duck eggs they're all

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going to be great sources of glycine and

0:07:12.560,0:07:14.319
most of the glycine will be in the white

0:07:14.319,0:07:15.919
of the egg not the yolk this is one of

0:07:15.919,0:07:17.759
those rare instances

0:07:17.759,0:07:19.360
where the white is actually a better

0:07:19.360,0:07:22.639
source of this nutrient than the yolk

0:07:22.639,0:07:25.120
any seafood whatsoever is going to be a

0:07:25.120,0:07:27.599
good source of glycine

0:07:27.599,0:07:29.039
now we're going to start talking about

0:07:29.039,0:07:30.720
better sources of glycine

0:07:30.720,0:07:34.000
any cut of meat whatsoever

0:07:34.000,0:07:36.880
from beef to pork to chicken to turkey

0:07:36.880,0:07:38.319
all of these are going to be

0:07:38.319,0:07:40.560
great sources of glycine even while game

0:07:40.560,0:07:42.479
is a great source of glycine

0:07:42.479,0:07:45.360
now let's talk about the superfoods with

0:07:45.360,0:07:46.160
relation to

0:07:46.160,0:07:49.520
to glycine bone broth you see

0:07:49.520,0:07:51.039
one of the reasons our ancestors didn't

0:07:51.039,0:07:53.599
need to make much glycine

0:07:53.599,0:07:56.400
is that they were always eating the

0:07:56.400,0:07:58.560
tendon and the cartilage and the sinew

0:07:58.560,0:08:00.319
and the connective tissue

0:08:00.319,0:08:02.560
they were always cooking the bones and

0:08:02.560,0:08:03.599
eating the broth

0:08:03.599,0:08:04.879
they were eating the brains they were

0:08:04.879,0:08:07.440
eating all of this connective tissue

0:08:07.440,0:08:10.240
and so bone broth anytime you have bones

0:08:10.240,0:08:12.319
left over put them in a ziploc bag

0:08:12.319,0:08:14.160
at the end of the week make a pot of

0:08:14.160,0:08:15.599
bone broth

0:08:15.599,0:08:17.199
when i say bone broth it doesn't just

0:08:17.199,0:08:19.120
need to say bone broth on the label

0:08:19.120,0:08:21.280
it needs to actually be real bone broth

0:08:21.280,0:08:23.039
and so some of the bone broths that you

0:08:23.039,0:08:24.560
buy over the counter

0:08:24.560,0:08:25.919
are not going to be great sources of

0:08:25.919,0:08:28.160
glycine you want to probably make your

0:08:28.160,0:08:29.199
own bone broth

0:08:29.199,0:08:31.039
and that's how you know you're getting

0:08:31.039,0:08:32.560
more than enough glycine

0:08:32.560,0:08:35.919
in your diet the skin of any

0:08:35.919,0:08:38.080
animal is going to be an excellent

0:08:38.080,0:08:40.000
source of glycine

0:08:40.000,0:08:43.279
and so when you chicken skins

0:08:43.279,0:08:45.600
turkey skin pork skins and so you're

0:08:45.600,0:08:47.120
like wait you mean the pork skins that

0:08:47.120,0:08:48.720
come in a bag that are crispy and

0:08:48.720,0:08:49.360
delicious

0:08:49.360,0:08:50.800
yeah they're excellent sources of

0:08:50.800,0:08:52.399
glycine also

0:08:52.399,0:08:54.880
chicken skins it's becoming more common

0:08:54.880,0:08:55.839
that you can buy

0:08:55.839,0:08:59.120
fried chicken skin and it's a delicious

0:08:59.120,0:09:01.279
snack you can include it in your meal we

0:09:01.279,0:09:03.600
use chicken skins and pork skins

0:09:03.600,0:09:06.160
as dippers to dip into something that

0:09:06.160,0:09:07.200
we've made

0:09:07.200,0:09:08.800
so that you can have that chip

0:09:08.800,0:09:10.320
experience without the

0:09:10.320,0:09:13.279
chip side effects anytime that you eat

0:09:13.279,0:09:14.080
any meat

0:09:14.080,0:09:16.160
you want to try to include some of the

0:09:16.160,0:09:18.320
connective tissue some of those white

0:09:18.320,0:09:20.320
chewy bits those are those are rich

0:09:20.320,0:09:22.080
sources of glycine and so

0:09:22.080,0:09:24.320
when you eat pork ribs or beef ribs you

0:09:24.320,0:09:25.760
want to leave the membrane

0:09:25.760,0:09:28.480
on the back of the ribs you want to eat

0:09:28.480,0:09:30.080
some of the cartilage eat some of the

0:09:30.080,0:09:31.920
little crunchy chewy bits because

0:09:31.920,0:09:35.760
those are almost pure glycine

0:09:35.760,0:09:38.480
i don't usually talk about supplements i

0:09:38.480,0:09:40.320
find it's a little disingenuous because

0:09:40.320,0:09:41.839
i believe if you're eating a proper

0:09:41.839,0:09:42.800
human diet

0:09:42.800,0:09:44.399
you're going to be able to get enough of

0:09:44.399,0:09:46.640
all the essential amino acids

0:09:46.640,0:09:48.480
fatty acids vitamins and minerals in

0:09:48.480,0:09:50.399
your diet but if you just insist on

0:09:50.399,0:09:51.600
taking a supplement

0:09:51.600,0:09:53.920
then the two supplements i recommend to

0:09:53.920,0:09:55.920
get adequate amounts of glycine in your

0:09:55.920,0:09:56.720
diet

0:09:56.720,0:09:59.440
are carnivore crisps chicken skins

0:09:59.440,0:10:00.800
they're delicious and they're fried in a

0:10:00.800,0:10:02.000
very healthy oil

0:10:02.000,0:10:06.000
or epic pork rinds they're also fried in

0:10:06.000,0:10:08.880
a very healthy oil and are an excellent

0:10:08.880,0:10:09.760
source

0:10:09.760,0:10:12.160
of glycine and so if you must supplement

0:10:12.160,0:10:12.880
please

0:10:12.880,0:10:14.800
pick to one of one of these two

0:10:14.800,0:10:16.480
supplements and supplement with them i

0:10:16.480,0:10:18.079
put links down below in case you just

0:10:18.079,0:10:19.519
want to take a supplement

0:10:19.519,0:10:23.600
this is dr berry i'll see you next time