hi i'm dr barry for the next few minutes
let's discuss
glycine now a lot of people think that
glycine is this
boring non-essential amino acid
but actually nothing could be further
from the truth and in this video i'm
going to give you some exciting
information about glycine why you should
care
who should really try to get more
glycine in their diet
and at the end of this video i'm going
to tell you about some delicious ways
you can skyrocket your glycine intake
and it's delicious and nutritious one of
the major reasons that
dietitians and nutritionists think that
glycine is
non-essential is because we we make
glycine in our body most people make
about
three grams of glycine a day and in the
average
standard diet you eat about three grams
of glycine a day so for the average
person
you're making three grams and eating
three grams you're getting about six
grams a day
the problem is is that many people don't
make enough glycine they have trouble
making it
and there are certain conditions both
uh medical conditions pathological
conditions and
normal physiological conditions that
require you to have
a much higher dosage of glycine
in your diet most experts who have
looked into this glycine question
feel like we need somewhere between 10
grams a day all the way up to
60 grams a day continue
based on your health your age and what
medical conditions you may suffer from
now this apparent glycine deficiency
is a modern human problem you see for
the past two million years our ancestors
have been nose to tail
super carnivores about 70 percent of
their diet came from meat
this is well established in the paleo
anthropological literature
and they didn't just eat the mussel meat
of the animals like many of us today do
they ate the connective tissue the bone
marrow the organs the skin
they hate it all and so they didn't need
to make much more than three grams of
glycine a day
because they were eating so much in
their diet
but with today's modern diets especially
plant-based diets
it's going to be very very difficult
to get 10 grams of glycine a day in your
diet
if you're trying to eat a plant-based
diet that's just not going to happen
and then even for some of my carnivore
friends who are eating
just muscle meat just the red meat of
animals
there is some glycine in there but it
may not be enough depending
on the things i'm about to tell you
about if you're young and healthy
and skinny then 10 grams of glycine a
day
3 grams you make seven grams you eat
that's probably going to be enough for
you
right now but as you get older if you
have any autoimmune conditions if you're
overweight if you're diabetic if you
have any chronic medical conditions
if you're pregnant or if you're a
growing child
so really any condition that is
characterized by
rapid growth like pregnancy or being a
young child
or is characterized by chronic disease
like diabetes like autoimmune conditions
you need a lot more glycine in your diet
some authorities say you might need up
to
60 grams a day in order to
give your body everything it needs to
grow to heal
and to repair so why is glycine
so important what is your body needed
for what does it do with it
i'm glad you asked there's a list and
i'm going to go through them quickly
first of all glycine actually acts as an
inhibitory
neurotransmitter in your brain and this
is why it seems
if you get it in sufficient quantity it
it helps people with their sleep
it helps people with anxiety disorders
it helps people with
ocd it just calms down
the nervous system and that's a good
thing you don't want it to be too
exciting
it also helps calm gut inflammation
people who get
adequate amounts of glycine have
reported that their leaky gut their
symptoms of sibo
and their symptoms of irritable bowel
syndrome get substantially better
and indeed this may be one of the
reasons that people with
gut issues when they convert to a
carnivore diet
their gut issues go almost completely
away
glycine obviously is a building block of
collagen and it is also a building block
of
creatine and so it's going to help with
muscle both
muscle growth it's going to help keep
your bones as strong as they can
possibly be
it's also going to help your joint
health by helping to
keep cartilage tendons and ligaments
strong and to help repair them as
quickly as possible
it's also going to help you regulate
your blood sugar and insulin
that's a big deal it is going to help
you fight
skin aging and wrinkles your skin the
reason that as we get older our skin
gets wrinkly and droopy
is because our collagen loses its
elasticity we don't have as much
collagen
as we used to and that's one of the
major reasons there's some research
showing that
that getting good sources of collagen of
which a major component is glycine
really helps to make fine lines and
wrinkles get less noticeable
i think again this is the reason that
many of my carnivore friends look
anywhere from five to twenty years
younger
than their chronological ages they're
getting this rich source of glycine
in their daily diet glycine also
helps tremendously to fight inflammation
because it's one of the building blocks
of glutathione which is the preeminent
anti-inflammatory molecule in the human
body
glutathione helps fight all bad
inflammation
all chronic inappropriate inflammation
glutathione is going to fight that
and one of the building blocks of
glutathione is glycine
as always i've included links to this
research down in the show notes so that
you can read further
for yourself i think that anybody who is
a vegan or is trying to eat a
predominantly plant-based diet should
100
supplement glycine and other collagen
building blocks
in their diet because you're just never
going to get enough from your diet
and indeed we see this in people who
have been vegan
for for three years five years 10 years
15 years
they very often look much older than
their chronological age
and that's because the collagen in their
skin
and in their connective tissue is just
not what it should be because they're
not getting enough of the collagen
building backbone of glycine
now let's talk about some great sources
of glycine
in your diet the i'm going to go
roughly in order from good sources but
not great
and then the last ones i'm going to talk
about are absolutely phenomenal
sources of glycine so the eggs
of any bird so chicken quail
turkey any egg duck eggs they're all
going to be great sources of glycine and
most of the glycine will be in the white
of the egg not the yolk this is one of
those rare instances
where the white is actually a better
source of this nutrient than the yolk
any seafood whatsoever is going to be a
good source of glycine
now we're going to start talking about
better sources of glycine
any cut of meat whatsoever
from beef to pork to chicken to turkey
all of these are going to be
great sources of glycine even while game
is a great source of glycine
now let's talk about the superfoods with
relation to
to glycine bone broth you see
one of the reasons our ancestors didn't
need to make much glycine
is that they were always eating the
tendon and the cartilage and the sinew
and the connective tissue
they were always cooking the bones and
eating the broth
they were eating the brains they were
eating all of this connective tissue
and so bone broth anytime you have bones
left over put them in a ziploc bag
at the end of the week make a pot of
bone broth
when i say bone broth it doesn't just
need to say bone broth on the label
it needs to actually be real bone broth
and so some of the bone broths that you
buy over the counter
are not going to be great sources of
glycine you want to probably make your
own bone broth
and that's how you know you're getting
more than enough glycine
in your diet the skin of any
animal is going to be an excellent
source of glycine
and so when you chicken skins
turkey skin pork skins and so you're
like wait you mean the pork skins that
come in a bag that are crispy and
delicious
yeah they're excellent sources of
glycine also
chicken skins it's becoming more common
that you can buy
fried chicken skin and it's a delicious
snack you can include it in your meal we
use chicken skins and pork skins
as dippers to dip into something that
we've made
so that you can have that chip
experience without the
chip side effects anytime that you eat
any meat
you want to try to include some of the
connective tissue some of those white
chewy bits those are those are rich
sources of glycine and so
when you eat pork ribs or beef ribs you
want to leave the membrane
on the back of the ribs you want to eat
some of the cartilage eat some of the
little crunchy chewy bits because
those are almost pure glycine
i don't usually talk about supplements i
find it's a little disingenuous because
i believe if you're eating a proper
human diet
you're going to be able to get enough of
all the essential amino acids
fatty acids vitamins and minerals in
your diet but if you just insist on
taking a supplement
then the two supplements i recommend to
get adequate amounts of glycine in your
diet
are carnivore crisps chicken skins
they're delicious and they're fried in a
very healthy oil
or epic pork rinds they're also fried in
a very healthy oil and are an excellent
source
of glycine and so if you must supplement
please
pick to one of one of these two
supplements and supplement with them i
put links down below in case you just
want to take a supplement
this is dr berry i'll see you next time