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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

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who should really try to get more

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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

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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

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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

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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

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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

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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

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and to repair so why is glycine

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so important what is your body needed

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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

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of

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creatine and so it's going to help with

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muscle both

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muscle growth it's going to help keep

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your bones as strong as they can

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possibly be

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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

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gets wrinkly and droopy

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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

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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

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younger

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than their chronological ages they're

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getting this rich source of glycine

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in their daily diet glycine also

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helps tremendously to fight inflammation

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because it's one of the building blocks

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of glutathione which is the preeminent

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anti-inflammatory molecule in the human

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body

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glutathione helps fight all bad

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inflammation

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all chronic inappropriate inflammation

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glutathione is going to fight that

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and one of the building blocks of

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glutathione is glycine

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as always i've included links to this

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research down in the show notes so that

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you can read further

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for yourself i think that anybody who is

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a vegan or is trying to eat a

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predominantly plant-based diet should

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100

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supplement glycine and other collagen

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building blocks

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in their diet because you're just never

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going to get enough from your diet

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and indeed we see this in people who

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have been vegan

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for for three years five years 10 years

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15 years

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they very often look much older than

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their chronological age

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and that's because the collagen in their

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skin

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and in their connective tissue is just

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not what it should be because they're

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not getting enough of the collagen

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building backbone of glycine

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now let's talk about some great sources

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of glycine

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in your diet the i'm going to go

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roughly in order from good sources but

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not great

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and then the last ones i'm going to talk

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about are absolutely phenomenal

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sources of glycine so the eggs

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of any bird so chicken quail

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turkey any egg duck eggs they're all

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going to be great sources of glycine and

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most of the glycine will be in the white

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of the egg not the yolk this is one of

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those rare instances

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where the white is actually a better

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source of this nutrient than the yolk

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any seafood whatsoever is going to be a

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good source of glycine

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now we're going to start talking about

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better sources of glycine

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any cut of meat whatsoever

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from beef to pork to chicken to turkey

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all of these are going to be

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great sources of glycine even while game

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is a great source of glycine

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now let's talk about the superfoods with

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relation to

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to glycine bone broth you see

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one of the reasons our ancestors didn't

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need to make much glycine

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is that they were always eating the

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tendon and the cartilage and the sinew

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and the connective tissue

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they were always cooking the bones and

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eating the broth

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they were eating the brains they were

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eating all of this connective tissue

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and so bone broth anytime you have bones

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left over put them in a ziploc bag

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at the end of the week make a pot of

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bone broth

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when i say bone broth it doesn't just

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need to say bone broth on the label

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it needs to actually be real bone broth

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and so some of the bone broths that you

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buy over the counter

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are not going to be great sources of

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glycine you want to probably make your

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own bone broth

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and that's how you know you're getting

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more than enough glycine

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in your diet the skin of any

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animal is going to be an excellent

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source of glycine

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and so when you chicken skins

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turkey skin pork skins and so you're

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like wait you mean the pork skins that

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come in a bag that are crispy and

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delicious

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yeah they're excellent sources of

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glycine also

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chicken skins it's becoming more common

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that you can buy

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fried chicken skin and it's a delicious

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snack you can include it in your meal we

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use chicken skins and pork skins

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as dippers to dip into something that

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we've made

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so that you can have that chip

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experience without the

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chip side effects anytime that you eat

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any meat

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you want to try to include some of the

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connective tissue some of those white

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chewy bits those are those are rich

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sources of glycine and so

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when you eat pork ribs or beef ribs you

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want to leave the membrane

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on the back of the ribs you want to eat

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some of the cartilage eat some of the

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little crunchy chewy bits because

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those are almost pure glycine

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i don't usually talk about supplements i

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find it's a little disingenuous because

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i believe if you're eating a proper

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human diet

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you're going to be able to get enough of

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all the essential amino acids

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fatty acids vitamins and minerals in

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your diet but if you just insist on

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taking a supplement

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then the two supplements i recommend to

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get adequate amounts of glycine in your

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diet

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are carnivore crisps chicken skins

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they're delicious and they're fried in a

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very healthy oil

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or epic pork rinds they're also fried in

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a very healthy oil and are an excellent

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source

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of glycine and so if you must supplement

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please

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pick to one of one of these two

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supplements and supplement with them i

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put links down below in case you just

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want to take a supplement

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this is dr berry i'll see you next time