A Dietitian's Take on Collagen and Other Nutrition Trends

If I am being fully honest staying up with the latest food and nutrition trends is not my, shall we say.. priority?

This is very different than me staying up to date in my field with studies and emerging nutritional science because those are important for me as a practitioner to stay up to date in my field. The reason why I don’t follow food trends as closely is just that, they are trends. They changes with the seasons, tides and which company is the latest push on Instagram. However, I get a lot of questions about trends so I feel that it is good for me to dive into the deep depths of these “made for you supplements” and Goop-blessed morning routines every once in awhile.

First up, collagen. What is it, who needs it, what does it do.

Collagen is a protein that is found in your body. The marketing is true that it has a role in building skin, bones and nails. However, as with everything in your body it is not a simple equation of digest collagen then collagen goes right to your skin cells building elasticity and clearing wrinkles. (Remember when collagen in skin creams was all the rage and dermatologists were looking at us like wtf? On top of skin does not = absorbed into skin to be used.) It just doesn’t work like that. The research on the positive outcomes of collagen supplementation are limited and a little sketchy as supplements do now have to be FDA approved and therefore do not have to prove much in terms of “effectiveness”.

Collagen is a protein that is found in animal proteins but that doesn’t mean that vegetarians and vegans don’t have collagen in their bodies because once again, our bodies don’t follow a simple equation like that. Instead of collagen in = collagen taken to skin, bones, etc, it actually is eat foods, foods get broken down into simpler building blocks, those building blocks are transported to the places they are needed, you body constructs it. This is why I am skeptical of any supplements that over simplify this equation. Do I think taking collagen is harmful? Largely, no. Do I think it is probably a waste of money since it is a current trend? Yes. To me when people see positive benefits to something then it may not be so much because of this one magic supplement but rather because maybe they were not getting enough protein and now they are, (AKA no longer under-nourishing themselves) caring for their bodies is becoming more of a priority, etc. It is also very interesting to me that we keep circling around to proteins are our saviors and “clean” macros when fats can also help your skin, nails and bones too.

To address other trends along the same lines as collagen…

Gelatin. Same as collagen, just boiled down. Apparently this has made a comeback because when I was in high school gelatin was villainized as “that gross thing in gummies made of horse hooves.” Again, this is why trends are both boring and fascinating to me.

Bone Broth. I thought this one had died down about 8 years ago but I guess not. From a nutritional stand point, bone broth is just a soup-like substance that is made from boiling down bones to release the collagen. From a cultural standpoint I want to make clear that bone broth is not new. In many places it has been around for thousands of years as a dish to promote health, community and comfort. Often times I see bone broth has been commandeered by Western society with the idea that it was something that was invented by Los Angeles juice shops when it definitely was not. So what is my opinion of it? Bone broth is great, personally when I have a cold a nice warm hearty bone broth based soup dish is just the ticket. Do I think the bone broth protein power on your Instagram ads is your answer to enteral life? No.

Weight loss/metabolism/clean eating. Because I think that collagen and all of the subsets above also tend to dance in the same circles as weight loss and clean eating I want to also address this aspect of it. I will say of the studies that I found in regards to weight loss and collagen, there are few and even fewer human studies. This is important to note because few studies do not make a solid recommendation. What I will say is that collagen is a protein, just like other proteins. Your body will do with it what it needs to do. So when we fragment certain ingredients to be “fat burners” or “metabolism boosters” I am instantly skeptical and you should be too. Because back to our equation from above, whenever that equation is simplified, question the marketing! Fat burning is purely a marketing term, it does not actually happen in your body like that. Metabolism boosting, again, purely marketing. Our metabolisms vary throughout the day, seasons and our lifetime. So much of this is just genetics with a little bit of wiggle room. It’s like an architect with building plans, sure you can probably have a different stain on the wooden doors but you can’t change the foundational beams around, it just doesn’t work like that. Be the architect when these hot shot advertisers come to you trying to sell you new plans to change the beams around. Laugh and then go about building your building. (Annndd my building analogy ends here.) Collagen for weight loss, metabolism boosting blah blah is just the latest in what they will try to sell you products for. The weight loss industry has billions in revenue every year, of course all food and supplement roads lead back to there, it’s where the money is at baby!

Bottom line…

If you love your daily collagen power added to your smoothie and you have found it has helped you in some way, great. Again, I don’t think there is any harm besides the healthism and orthorexia that can come with any food and diet trend. You are not being “unhealthy” if you don’t consume these collagen supplements because your body is building collagen for you when you eat other proteins. So if you find yourself breaking the bank and chasing the white rabbit down the influencer marketing holes then I would stop and have a convo with yourself. Are you trying to “fix” yourself because there is a deep unhappiness in some other area? Are you seeking perfection like it is obtainable? Do you stress constantly about what you are putting in your body and are consuming these things because they have been deemed “clean”? If so, then I think there are larger things at play.

If you feel like you are struggling to figure out what to eat but also don’t know what is just marketing and what is actually based in nutritional science that is definitely something I can help with! My 1:1 sessions are to answer your specific questions because we all have different circumstances so these sessions are catered to what is needed for you and your body, sans food trends of 2021.

Katy Gaston Nutrition

Katy is a registered dietitian nutritionist and owner of Katy Gaston Nutrition based in San Francisco, CA.  Katy is passionate about her work in eating disorders and disordered eating (AKA dieting) and wants to help people heal their relationship with food and body.  If you would like to work with Katy in counseling sessions, she is available virtually via her services page below.  If you are unable to be a client at this time but would like learn more, click here for a free introduction into intuitive eating workbook!

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The Myth Of Dieting Willpower

We’ve all heard it, felt it, seen it, thought it - if you can’t follow a diet, you lack willpower.

I remember the first time that I heard that this concept of lacking willpower around food was not actually a real thing, I didn’t believe it to be honest. This narrative is so powerful in the dieting space because it always needs to be turned back onto you. For example, if something doesn’t work, it’s because you lack willpower, not because the concept was faulty to begin with.

So why is this concept of willpower faulty?

On a basic biological level, humans need to consume energy to survive. Plants need sunlight and water. We need carbohydrates, protein, fat, water. Because of this, our brains are wired to get us to eat because that is how we get energy. When we consume food our bodies break it down and it eventually ends up being ATP; a fuel source for our cells. In order for this process to happen over and over again, our bodies have a complex network of signals to tell every organ in your body to do its job. For example, when you are low on energy your body signals your brain to start thinking about food, your stomach makes noises and has an “empty” feeling. So then you know it is time to eat, the brain signals “good job!” for eating, and there is another set of communications to say that you have enough energy for now so the body needs to focus on the digestion, breakdown and utilization of this energy.

Now, when your body is in a starved state (restricting, under-eating, too low Calories, etc) then the signals to eat are going to be stronger, more panicked and desperate. To your body, it doesn’t know when the next meal will be. It doesn’t understand the concept of dieting because restriction and weight loss could mean death. So when people say they lack willpower, I see it as their body just really kicks into gear to keep this person alive. It’s not willpower, it’s biology. Do you see why it’s faulty when you turn the concept of willpower around to see it from your body’s point of view? Learning about this realized I had felt so much shame around my “lack of control” around food. I thought it was a moral and physical failing on my part and with working through these concepts I have seen that is not the case at all.

Now I want to answer to some questions to put this is real-life perspective.

“What about overall trying to eat healthier? I do really well for awhile and then I just end up eating junk food again.”

This is about taking away morality of food. Take away the black and white thinking and make it gray. There are no “good” or “bad” foods. You aren’t eating “healthy” or “junk” food. You’re just eating food. Make it as neutral as possible and then you can have a convo with your body about what feels best for you.

“If I keep candy at my desk I’ll just eat it all day.”

This is because you haven’t given yourself permission to eat it whenever, where ever. It becomes enticing when there is deprivation. Normalize it being around then it won’t have so much intrigue.

“My brother dieted and kept the weight off. I tried the same thing, lost the weight and then gained it all back. Why??”

I’ll use the cliche of every body and situation is different. I don’t know the complexities of each of their bodies so I can’t say much more than who knows what really went on with the brother and for the other person’s body that is a pretty clear path of what happens with dieting. With weight loss you body could think you’re starving and slowly dying, so it does what it can to protect you. So that means when the energy is available again it is going to hold on to it in case you go into another starvation mode. You’re not broken, you’re being protected.

To sum it all up…

Your body will always want to eat. Since it can’t force you to eat, it does so in other ways through chemical and hormonal signals to the brain to get you to think about food. Then when you don’t listen it will get louder, it will get you to obsess over it. It’s trying to keep you alive! So heal your relationship with your body, listen to what it is trying to say and “willpower” will no longer need to be in your vocabulary around food. Since this can be difficult and complex to do, a dietitian is a great resource to get to the roots of how you feel about food and your body that cause these feelings of “lack of control.”

Katy Gaston Nutrition

Katy is a registered dietitian nutritionist and owner of Katy Gaston Nutrition based in San Francisco, CA.  Katy is passionate about her work in eating disorders and disordered eating (AKA dieting) and wants to help people heal their relationship with food and body.  If you would like to work with Katy in counseling sessions, she is available virtually via her services page below.  If you are unable to be a client at this time but would like learn more, click here for a free introduction into intuitive eating workbook!

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Burn It To Earn It: Metabolism Myths

Ah, metabolism. The wildly misunderstood and most marketed topic for bogus weight loss wellness products.

Let’s start with the basics - what is metabolism?

Metabolism the is the rate in which you use energy, or Calories. Everyone has a “basal metabolic rate” or baseline rate in which they use this energy to stay alive. Everything in your body takes up energy: maintaining your body temperature, organ function, breathing, digesting, fighting off sickness, using your complicated brain, etc. Everyone is going to have a unique basal rate because every body is unique. That is why the calculators that you see online about how many Calories you should eat in a day are not really helping you out - it is an over simplification of a complicated thing. Even me - a professional Calorie estimator - use these calculations with a grain of salt and have a range with multiple factors that I take into account. Even then, I look to each person’s body to tell me how much energy it truly needs, because really only your unique body can tell you.

Let’s dive into some common metabolism myths.

Myth #1: If you eat less Calories, you lose weight because your metabolism stays the same. To boost you metabolism even higher, you add exercise into the mix.

First major thing that I must stress. YOUR BODY NEEDS ENERGY. Your body is still in the “caveman” era where we lived out in the wild. Food was not guaranteed and the winter months were hard. Therefore your body follows this logic: you’re under-eating (dieting) -> you are hungry and losing weight -> your body panics as this is not good (it thinks it is going into a famine) -> your metabolism slows so it can hold onto any energy it can -> your weight loss plateaus -> you get frustrated and stop under-eating so you gain back weight (usually more than when you started because your body is trying to save up incase it goes into famine mode again) -> you get even more frustrated and again try to under-eat (go on another diet) -> and the cycle starts over and over. You add exercise into this and your body goes into even more panic, not only are you not getting enough energy to maintain, now you’re exercising and using more energy than you usually would. It breaks it down anyway that is can which includes going for muscle. Yes, that is correct, muscle is easier than fat to break down through certain catabolic mechanisms, therefore when you have weight loss, it is not all going to be fat cells - it will be fluid fluctuations and muscle as well. Muscles are right there at the ready, fat cells are like long term storage - you’re not going to go for the emergency funds when your savings account is right there.

On this tangent - “fat burning foods, teas, pills, etc” = marketing BS. Which leads to my next point.

Myth #2: Metabolism “boosters” like teas, weight loss pills, etc really speed up your metabolism.

So incredibly false and harmful. Without looking deep into the ingredients I am going to say the metabolism booster teas probably just have caffeine (along with other things I’m sure), yes, it will give you a burst of energy, maybe make your heart work a little hard but in the long run will NOT “boost” your metabolism. Your body is an expert at adapting, if you suddenly lost all your valuable weight just from drinking a cup of tea everyday then that would not be a very useful evolutionary trait. Remember - to your body weight loss potentially means death. If you are unable to catch enough food on the day-to-day, unable to fluff yourself up for the winter - YOU DIE. Yes, it is that dramatic. But look at it from the stand point of your body - it is an amazing, complicated, intricate, beautiful system that is constantly keeping everything in line so that you can keep on living.

Weight loss pills - basically legal speed. Yes, you will have bursts of energy that cause you to do more but at what cost? So many studies and recalls of diet pills because of the harm that they do to your body. I don’t care if they are marketed as “all natural ingredients” with some berry that is found deep in the rainforest that is the “magical secret” to weight loss. I know weight loss can be a very emotionally charged and desperate search for the Holy Grain (which was a typo but I’m keeping it because it fits) - but just think for a second - do you really think this “magical secret” would be sold in the energy bar aisle of Target? If this was such a gold mine ingredient from the remote jungle, why can you get it for $49.99/bottle next to the cans of Slim Fast? It’s all marketing, marketing banking on your desperation to try ANYTHING. That you’ll be of the 0.0000000000000000000000000000001% that the product “works” on, that this will be the secret key to you making the pounds melt off in 30 days and then stay off forever when you stop taking the pills. Please, please, please stop for just a second the next time you think about giving one of these companies your money. I know the marketing is getting pretty convincing these days because they know consumers have caught on to their usual or cliche terms - so just know - your metabolism is much more complicated than to be “boosted” by a G00p flower petal suppository or whatever else that nonsense has come up with lately.

Myth #3: Your metabolism stays the same. Ie. “I have a fast/slow metabolism.”

Tying into myth #2, your metabolism does not stay the same. It can fluctuate throughout the day, weeks, months, etc. Again, it includes a lot of different factors but like the example I used above, your metabolism might slow if you’re not getting enough energy and it might increase again once you do. Yes, the part about everyone having a different metabolism and basal metabolic rate is true, this is largely due to genetic makeup but it might also be the social environment you’re living in, your history of weight cycling, if you have thyroid abnormalities or other such disease factors, how your body reacts to starvation/famine (under-eating), etc.

So what is the takeaway here?

Your body needs energy to survive. In this modern world with food everywhere and a bombardment of nutrition messages and marketing how do you sort through it all? In my opinion, that is where intuitive eating comes in. When you get back to your roots of listening to your body and trusting your hunger/fullness cues and giving yourself permission to eat any food so that there is not feeling of desperation or deprivation, your metabolism and weight will find their balance. Your body is peaceful and chillin’ when it knows there will be energy when it needs it and therefore you can maintain your weight homeostasis or “set point weight”. This is the weight your body feels best at, so if you are at this weight range and you eat more, metabolism will go up, you eat too little, metabolism will go down. Your body will keep it all in balance. And that is the true “lifestyle change” that you can actually maintain for life.

Katy Gaston Nutrition

Katy is a registered dietitian nutritionist and owner of Katy Gaston Nutrition based in San Francisco, CA.  Katy is passionate about her work in eating disorders and disordered eating (AKA dieting) and wants to help people heal their relationship with food and body.  If you would like to work with Katy in counseling sessions, she is available virtually via her services page below.  If you are unable to be a client at this time but would like learn more, click here for a free introduction into intuitive eating workbook!

Services