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Collagen promotes healthy hair and nails, and is responsible for firmer, glowing skin. Further more, it is the body’s glue, holding tendons, ligaments, and muscles together so we can keep it moving.

In Edition #89, we explore how Collagen keeps the body connected.

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_{👁️ OVE’S GUIDE TO}

COLLAGEN

What Is Collagen? 💡

Collagen is the most abundant protein in your body. This organic glue holds your skin, joints, tendons, bones, and gut lining together.

As you age, stress, sun, and poor diet reduce collagen production—leading to wrinkles, joint pain, and slower recovery. The good news? You can support and even rebuild your collagen levels through food, smart habits, and supplements.

❤️ Why Should You Care?

Collagen isn’t just about glowing skin.

🧬 Know Your Collagen Types

Not all collagen is the same—different types serve different roles in your body:

• Type I Collagen
  Found in skin, bones, and tendons. It’s your structure-builder, helping with firm skin, strong bones, and hair/nail growth.
  Sourced from Fish and bovine collagen
  Best used for: Improving skin, bone density, hair, and nail strength

• Type II Collagen
  Found in joints and cartilage. It’s your mobility keeper, supporting joint cushioning and flexibility.
  Sourced from: Chicken cartilage and bone broth
  Best used for: Reducing joint pain, improving flexibility, and supporting cartilage repair

Both are essential—one strengthens, and the other keeps you moving.

🥄 How to Use Collagen

• Powder (Peptides): Mix into smoothies, coffee, or soups (10–15g/day).

• Capsules: Convenient for travel or light use (check dose).

• Liquid Collagen: Often mixed with vitamin C or hyaluronic acid—fast absorption.

• Topical (Creams/Serums): Good for hydrating skin—but not a substitute for internal support.

🧪 Pro Tip: Take with Vitamin C to boost absorption and collagen production.

🥘 Top Food Sources of Collagen

These foods contain direct collagen (mainly from animals):

🌿 Top Nutrients That Help Your Body Make Collagen

Even if you don’t eat collagen directly, your body can build it—if it has the right building blocks:

🧨 What Depletes Collagen

These lifestyle factors damage or reduce collagen levels:

• 🚬 Smoking – kills collagen-producing cells

• 🌞 Excess sun exposure – breaks down skin collagen

• 🍭 High sugar intake – causes glycation (stiffens collagen)

• 😰 Chronic stress – raises cortisol, slows collagen production

• 😴 Poor sleep – limits overnight repair when collagen is made

✅ Tips to Maximize Collagen Naturally

1. Add lemon juice or bell peppers to collagen-rich meals.

2. Drink bone broth 2 to 3 times a week.

3. Eat the skin and tendons from well-cooked meats.

4. Prioritize sleep—repair happens at night.

5. Do resistance training—it stimulates collagen in tendons and fascia.

🥊 Train Harder. Recover Smarter.

Get the Collagen Guide for Combat (MMA) Athletes—built for strength, joint support, and faster recovery.

📥 Download now and fight fatigue with science

MINDFUL RECIPE 🥘  

COLLAGEN MORNING

If you're short on time (or not quite ready to simmer bones for 24 hours), here are 3 simpler collagen-supporting recipes—quick, tasty, and built to nourish your skin, joints, and gut.

🥤 1. Collagen Power Smoothie (2 minutes)

Ingredients:

• 1 scoop (10–15g) collagen peptides

• 1 cup (237 ml) almond milk or any milk

• 1 banana

• ½ cup frozen berries (for vitamin C)

• 1 tablespoon nut butter or chia seeds

Instructions: Blend and go. Add ice for texture. Great post-workout or breakfast!

✅ Boosts collagen with vitamin C and amino acids.

☕ 2. Collagen Coffee or Tea (1 minute)

Ingredients:

• 1 cup (8 oz or 237 ml) hot coffee or herbal tea

• 1 scoop (10g) collagen peptides (flavourless)

Instructions: Stir until fully dissolved. No blender needed.

✅ Supports joints and skin—without changing your morning ritual.

📥 Ready to Fuel Your Glow from Within?

Download all 3 collagen-boosting recipes—quick, delicious, and designed to support your skin, joints, and recovery.

Simple. Nourishing. Effective.
👇 Click below to grab your cheat sheet and start sipping your way to strength.

If I can help you eat better, exercise more, or be mindful in any way, I’m glad to do so. I will continue to write these wellness guides. Thanks for your support. Send your feedback—I look forward to connecting with you!

Until Next Edition,

Coach DC 

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}