The newsletter which curates & delivers the best nutritional advice, fitness hacks & holistic health strategies to your inbox every week.

🌿 HEALTH HACK

Collagen: The 'Glue' That Keeps Looking & Feeling Young & Healthy (+ How To Get/Keep More Of It!)

In the spotlight of health & wellness, collagen is gaining widespread attention — & that's for very good reason!

This vital protein is not just a cornerstone for maintaining youthful skin & combating the signs of aging… but also plays a critical role in overall physical well-being, supporting bone, joint, & muscle health...

Collagen, derived from the Greek word 'kolla' meaning 'glue,' is aptly named as it acts as the binding element in our body's tissues, including skin, bones, muscles, tendons, & ligaments...

Its abundance — being the most prevalent protein in your body — further underscores its importance...

However, natural collagen production declines with age...

To start though, it's worth noting that there are actually various types of collagen (16 known types in total) & they come from different sources. We’ll focus on the most beneficial 5 types, which are:

• Type 1: Found in wild-caught fish, this type enhances skin, bone & cardiovascular health.
  

• Type 2: Essential for joint health & found in bone broth, it can reverse arthritis effects amongst other benefits.
  

• Type 3: This boosts muscular strength & is found in fish & bone broth.
  

• Type 4: Aids in detoxification & organ health, with fish & bone broth being rich sources.
  

• Type 5: Essential for eye health & healthy embryonic development, also found in fish.

And while fish & bone broth are excellent sources, alternatives exist for those following different dietary preferences...

For vegetarians & vegans for example (although not necessarily just for them, but for everyone):

• Fruits and Vegetables: Pomegranates, in particular, are exceptional; they contain 'punicalagin', a compound with potent antioxidant properties, promoting skin health & reversing arthritis effects.
  
  (Also, vitamin C-rich foods like lemons, limes & bell peppers are crucial for boosting collagen production)
  

• Nuts, Seeds, Beans & Tofu: These provide necessary amino acids for collagen synthesis & are alkaline-forming, promoting overall health & wellbeing.
  

• Other Foods Worth Mentioning Here: salmon (more on this in a moment), chia seeds & walnuts in particular help maintain skin health by influencing collagen production. Berries are also great. Green tea is full of antioxidants that protect collagen fibers from damage too…

Now at this point, you may have noticed that we haven't mentioned 'supplementation' which is usually the context in which people hear 'collagen' nowadays — & this is also for good reason as well...

Sure, supplements can offer additional support but it's not a replacement for a good healthy diet, we believe...

It's also worth noting that supplements are not created equal & many are either useless (no absorption) or in some cases even worse than useless actually making you less healthy (more on this in a future newsletter.)

So, that's a bit about collagen, what is it as well as how you can make small, yet powerful changes to your diet (by adding the mentioned ingredients) to boost your collagen production, be healthier & look amazing as well — no matter what your chronological age may be!

Other life changes — in addition to the ones briefly mentioned at the start — include:

• Avoid Excessive Sugar & Refined Carbs: High sugar consumption can damage collagen through a process known as glycation, leading to skin aging (more about 'proceeded food' here.)
  

• Stay Hydrated: Adequate hydration ensures the skin remains supple and can help maintain its collagen structure.
  

• Skincare with Collagen-Supporting Ingredients: Use products which contain ingredients that stimulate collagen production & protect existing collagen.

Remember: collagen, not only to helps you look your best, but also supports you to feel amazing too & maintain great health at every age!

💭 QUOTE OF THE WEEK

This is why we're here & why we're passionate to write these newsletters for you every week… because healthy truly is the most important thing & the foundation upon which all else in your life rests — we encourage you to treat it as such!

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🌿 HEALTHY RECIPE

Healthy, Natural Cajun Spice / Salmon Recipe You’re Sure To Love!

In this week's newsletter, we want to show you how to very easily & quickly make your own spice mix at home with 100% pure ingredients…

^ A much better option we believe than doing what most people, unfortunately, do (without really considering it to be honest) which is buying a pre-mixed packet or jar of Cajun Spice — or other spices — which usually contains lots of nasty ingredients that we should be avoiding such as flavor enhancers, additives & preservatives…

And with our new Cajun spice mix, we're going to be putting it on what is probably the healthiest source of animal protein which is wild-caught oily fish... in this case, salmon.

Making choices like creating your own condiments, spice mixes & sauces from fresh ingredients will lead to superior health, explosive taste & a big dose of the sense that you have accomplished something good for the day...

For this recipe, wild-caught salmon in particular itself comes with lots of brain & heart-healthy omega-3 fatty acid, as well as being a healthy source of fats & protein.

This, versus farmed salmon, which is so contaminated that it is found to have 8x the amount of PCBs (an endocrine disrupting chemical we want to do our best to avoid) when compared to wild-caught salmon…

It also has massively reduced healthy nutrients such as the aforementioned omega-3 fatty acid & much higher levels of the inflammation & obesity causing omega-6 fatty acid.

So, the choice is pretty clear, avoid farmed fish like the plague...

• Serves: 2 people

• Time: 12-15 mins

• Difficulty: Easy

Ingredients:

• 2 salmon fillets

• 2 whole limes

• Himalayan pink salt or sea salt to taste

• Black pepper to taste

• ½ tsp garlic powder

• ½ tsp chilli flakes

• 1 tsp dried oregano

• ½ tsp cayenne pepper

• ½ tsp paprika

• ½ tsp black onion seeds

• ½ tsp dried thyme

• 1 tbsp avocado oil

Method:

1. Slice limes & marinate salmon fillets in lime juice for 5 minutes

2. While marinating prepare cajun spice mix by thoroughly mixing all herbs and spices with a teaspoon on a dinner plate

3. Preheat oil (ideally the avocado oil we're recommending here) in frying pan on medium heat (BBQ is an option too)

4. Coat both sides of salmon in cajun spice mix

5. Cook skin down for 3 minutes

6. Turn over and cook for a further 2 minutes

7. Serve with spicy sweet potato mash and veggies (see next recipe) or any healthy sides of your choice

On the topic of delicious, healthy recipes (& how to improve your nutrition without having to sacrifice the foods you love)… check out the full Potencia fitness course on the topic, called:

’Nutrition Made Simple: How To Eat Better, Make Healthier Food Choices & Improve Your Nutrition’