Anyone who's been following me for a while knows how much I love nose to tail nutrition, using the whole animal, and eating organ meat, offal and all the odd bits (the skin, the gristle, bone marrow, tendons and chewing the bone, etc) - especially the collagen-rich high connective tissue parts (those cuts of meat that are optimal for slow cooking!). Muscle meat still contains collagen in low amounts, but collagen is highest in the connective tissue, skin, cartilage and bones. I've also been using (bovine) collagen powder as an addition to my dietary collagen through nose to tail eating for quite some years, but stopped when I couldn't find a source I was happy with. Collagen powder has become big business, with a large global market for hydrolyzed collagen and gelatin powder being advertised as a health & beauty supplement and having a large keto/health audience for food & beverage. While it is fantastic that more and more people can get the benefits of collagen that is missing from our modern diets, the trend also means a dilution in quality and many supplements lack regulation or transparency of their raw materials. I stopped buying them when the ones I used to get appeared stale (probably due to sitting in warehouses for a while), and I want to trust what I am eating - and they are expensive! I've been on the hunt for collagen peptides with quality and integrity behind them for a while, particularly ones made this side of the pond (UK/Europe). So when Hunter & Gather, a UK-based company, approached me to sample their collagen and liver, I was happily blown away with their commitment and values to truly sourcing the best products free from any junk fillers or additives, and they are packaged in the most environmentally-respectful plastic-free, fully recyclable to boot. Hunter & Gather ReviewValues of the people behind a brand are super important to me, as they are like the guiding principles of common understanding of what "quality" really means. Instead of a generic white label product, it also means I get to support people really trying to make a difference. What stood out to me with Hunter & Gather is their mission is their ancestral approach to revolutionise the current landscape of the food industry and "provide superior choices free from sugars, grains and harmful fats" while remedying the modern day deficiency of nose to tail eating through real food supplements like liver and collagen. This is being part of the solution instead of part of the problem. We currently have a system that subsidises sickness. We need a market shift away from heavily-advertised processed sugar, grains and poor-quality fats that are omnipresent and contribute to the chronic disease epidemic we face as a society. And unlike the current pandemic we are facing, the chronic disease epidemic is completely preventable! We need real, honest food choices and alternative options that are more accessible and available. Changing the landscape of the industrial food industry is no small task, but what we support is one important way to shift the supply! We vote with every pound/dollar we do NOT spend on the processed food industry, and with every dollar we spend on real food. -Product Quality: Chemical-free Processing: all collagen peptides are broken down via a process called hydrolysis. This is what makes them easily dissoluble in liquids and so convenient to use! Hunter & Gather peptides use an alkaline, water-based process without the use of solvents. In terms of product quality, I've tested some collagen that tends to clump, but this one dissolves instantly and smoothly. Oh so satisfying ;) It is almost tasteless in anything but plain water - which makes it easy to add to both sweet and savoury foods & drinks. I found it barely noticeable (but see which coffee I choose to use in the recipe section 'collagen coffee') when I mix it with coffee yet adds a pleasant smoothness to my black brew. Some stale-looking powders I've gotten in the past have a slight dimness to them, but these collagen peptides are fresh looking and have no aftertaste. Knowing each batch is tested for purity and quality also means that I know what I'm getting. -Transparency & honesty: There is no "grass fed" claim or label to be found on the product, because although the cows certainly graze on grass, they explain that: "There is no source that could prove to be 100% grassfed where supplementary feed is not given during winter. This is the fact worldwide and as such, any collagen that states 100% Grass Fed is very likely not accurate." What they can ensure is that they source from cattle that "adhere to EU regulations, are not fed GMO feed or given antibiotics." So the truth is that any bovine collagen peptides using the terms "grassfed" and "pasture-raised" on their packaging are really just using them as a marketing strategy and to play into what they know people want to hear. Unfortunately, there is as of yet no certified organically-sourced collagen on the market worldwide. Hopefully this will change in the near future! Rooting for the day we can get organic collagen powder from British cattle made in the UK (or another country local to where you are reading this ;) the point is having a localized system)! -Testing: THIS is what to look for in any quality supplement with high integrity! Hunter & Gather lab test every batch to ensure they are free from heavy metals, toxins and microbes. All batches are pesticide free. Oh, the things we have to look out for in our modern food supply! -Price: At £19.95 for a 400g bag, which is very reasonable compared to others I have used in the past. For comparison, Great Lakes (USA based) is £29.95 for a 454g can, and Planet Paleo (UK based) priced at £24.94 for 225g. One 400g bag of collagen peptides supplies enough for 1 month at the recommended standard serving of 2 tablespoons / 13g per day. -Sustainability & holistic integrity: I am super supportive of their 100% plastic-free fully recyclable packaging! It did take me a few near oops moments to adjust (paper bag and my ability to spill water do not mix!), and to remember not to place the bag on a wet kitchen counter. However, that is quickly overcome by either transferring it to another sealed container, or simply rolling the top of the bag and sealing with a clip - and storing up in a cupboard away from spilling glasses and wet counter tops! The larger commitment to environmentally-responsible practices and changing the industrial foodscape means integrity to being a health-conscious provider of products that really are health-promoting from the processing all the way to the packaging vs a company that is just hopping on a trend and looking for the cheapest raw materials to make the largest profit.
100% Pure & Unflavoured Collagen PeptidesI'll be honest - I rarely use collagen powder plain (like hardcore supplemental style chugged back in water), and instead prefer to use it in food & drinks - the pleasant way! However, I prefer unflavoured peptides because I like to regulate what else is added - many blends add sweeteners, gums and fibers, "natural" flavours and things like coconut milk powder. Many things I (and others doing carnivore for autoimmune/GI reasons) do not do well with. That way I can deliberately select ingredients I am confident with. In terms of supplements, collagen peptides, collagen powder, collagen protein and hydrolyzed collagen are all different terms to describe the same thing. Collagen powder is hydrolyzed, which breaks it down and makes it more bio-available. This is is NOT the same as gelatin powder that gels. Hydrolyzed collagen dissolves in hot and cold liquid. Collagen peptides can have several different animal origins. These are bovine peptides, derived from cow. You can also find collagen products that come from various sources, or be a mix of marine (fish collagen peptides), porcine (derived from pig), and egg shell membrane (self explanatory!). I would argue that by cutting out nose to tail eating we have cut out valuable nutrients and made our diets incomplete and imbalanced. The modern diet is abysmally poor in dietary collagen intake yet favours muscle meat (steak, pork chops, chicken breast, etc), and from an evolutionary standpoint collagen is one nutrient that we would have gotten in relative balance and abundance when eating the whole animal. What is collagen?As a protein, it is made up of amino acids, some essential (cannot be synthesized by the human body and so dietary intake is essential), some non-essential. But what makes collagen unique is its relative abundance of glycine, proline and hydroxyproline compared to other proteins. Take a look at the amino acid profile of Hunter & Gather bovine collagen peptides below: On a molecular level, collagen is made up of 3 individual protein chains wound together in a helix to make a rope-like fiber (McGee, 2004). The higher the collagen level in a piece of meat, the tougher it is. Collagen is what contributes mechanical strength to muscles, tendons, skin and bones. It is also the major connective-filament that makes up around a third of all the protein in an animals body (including our own!), and as such is concentrated in the skin, tendons and bones. The origin of the name indicates its nature: collagen comes from the Greek for "glue producing", because when it is heated in water, solid tough collagen partly dissolves into sticky gelatin (McGee, 2004). This is what gives slow cooked collagenous meat (cuts rich in connective tissue) that glorious mouth feel! Raw connective tissue is tough and what makes collagen-rich meat cuts need a long cooking time to become tender. Unlike muscle fibers that become tougher with cooking (think of an over-cooked lean steak!), connective tissue becomes softer with cooking. I consider it the "glue" of our own bodies too: collagen helps glue the body together to provide strength and structure! Something important to realise is that collagen is not a "complete protein" as it does not contain all essential amino acids in sufficient amounts (particularly leucine and tryptophan). So while it plays an important role in balancing out amino acid ratios in our whole diet and filling gaps of the modern diet or a muscle meat-centric diet, it is still super important and beneficial to consume enough complete protein from other sources (any muscle meat, seafood, fish, eggs, etc). But this is why muscle meat and collagen are such a fantastic pairing! Collagen vs gelatinIf you are confused about what the relationship and the differences between gelatin and collagen are, you are right to wonder! Gelatin is basically broken down collagen fibers. Like aforementioned, collagen molecules are made up of 3 individual protein chains. When heated in water, the individual protein chains come apart and dissolve into water. The unwound, separate chains are what is called gelatin (McGee, 2004). Collagen peptides, unlike gelatin, do not gel. So in terms of culinary use, gelatin powder turns a liquid into a solid as the solution cools, into a jelly-like texture. Collagen peptides is collagen that has been broken down through a process called hydrolysis and so easily dissolve in hot or cold liquid. Remember, although in terms of amino acid profile they are the same, in the kitchen collagen and gelatin cannot be interchanged! Collagen in a carnivore/meat-based diet contextMethionine has gotten a bad rap in the longevity space, which is partially responsible for why the advice of limiting meat intake as a blanket statement has penetrated into the keto and whole foods communities. Different cuts of meat and animal foods have different amino acid profiles, so not all meat is high in methionine - and when we look more closely, neither is it a reason to avoid meat as it's more a question of glycine adequacy (one of the main amino acids in collagen). However, IMO nutrition has to be looked at in a dynamic context and systems perspective, because it is not just about absolute amounts but relative amounts. This is where the methionine:glycine ratio comes into play. We also know that being in either a predominantly carbohydrate vs fat metabolism changes our need for certain nutrients, as well as how we respond to food. So RDAs (Recommended Daily Allowances) are not always the definite answer for nutrient requirements (on the contrary, there is much debate around them!), especially as they are set for a high carbohydrate, grain-eating reference population, and so actual requirements of nutrients in a carnivore, grain-free, low-carb context may be different. That being said, a meat-based diet tends to be high in... well, meat! And if that is predominantly muscle meat, that means a high methionine intake. Which is great and fine... with adequate glycine. The importance of glycine in a high methionine context has been covered extensively by Dr. Paul Saladino, so I recommend anyone interested to know more about it to check out his Youtube, book or podcast. Muscle meat and collagen are like complementary opposites - they can be unbalanced without each other, but complete each other together! On the flip side, there are people on a carnivore diet without added collagen or organ meats who claim to be doing great and I am all for different strategies working for different people. I also think it is important to distinguish short term vs long term effects, as well as what makes sense from an evolutionary and ancestral perspective. I personally feel that full-spectrum nutrition using an animal-based diet comes when we consume whole animal nutrition. Who collagen may NOT be great for (conditionally)I feel like this is an important caveat due to the audience of my blog & content - many come to carnivore with pre-existing health issues, perhaps an active autoimmune or GI condition and nutritional care and considerations for someone with active gastrointestinal issues may differ. Additionally, because carnivore tends to be embedded in the whole paleo community where collagen and bone broth are all the rage and pushed hard for gut health, it makes it seem like it is a miracle for everyone with no downsides. However, the "dark side" of bone broth in the context of increased gut impermeability (aka "leaky gut") is that is can trigger symptoms. For most people, it is not an issue. But for some people under certain physiological states (especially an overactive immune system) dietary glutamate can trigger symptoms (like headaches, bloating, immune reactions or inflammation). I know we hear alllllllllllll the time about the miracles of bone broth (and I love it too!), so before I get slayed, just hear me out. Context is important! While bone broth can be great for gut health *when the gut is healthy*, it can also be problematic for those with severe active gut issues and histamine sensitivities. There are a few reasons proposed to why some people do not react well to bone broth; one is the glutamate content of long-cooked broth, and in my experience if I do not stain home-made broth, the rendered fats have also been problematic. This is anecdote from my experience healing from autoimmune conditions naturally, but the GAPS nutritional protocol for gut healing also recommends meat stock over bone broth in the early and initial stages because you get the glycine and nutrient intake beneficial for healing without the potentially problematic glutamate that comes with bone broth. Anyone who reacts negatively to bone broth may also experience the same with collagen peptides if taken in a large enough dose to get high glutamate. Most do fine, but trust your experience and listen to your body. I will add that on the other side and in remission, I seem to tolerate many things I couldn't perfectly fine: bone broth, collagen powder, egg whites. It is not the food that is the issue, but the response of an overactive immune system. So keep in mind that our bodies are dynamic, our needs are dynamic and also are the phases of healing and how we respond to different foods in various healing phases. Icelandic Wild Lamb Liver CapsulesTravel and easy availability of quality organ meat often do not go hand in hand. That's when I've found having the liver capsules on hand when I'm out of my regular environment and routine is a lost useful way to fill the gaps. These magical gelatin capsules are filled with freeze-dried raw liver from wild roaming, 100% grassfed Icelandic lambs. Seriously! No fillers, no additives. I want some of that!! Aside from exceptional travel, in times of increased stress load (like the current situation) I feel like extra nutritional support is also a powerful way to counterbalance. I have been taking these magical wild lamb liver capsules as an easy and convenient way to provide nutritional support at a quality I trust! It's also the only time I've been able to get my mum to take liver on a regular and consistent basis! ;) So for those who just can't stomach organ meat as a whole food, an encapsulated form of the real thing can be great way to still get the nutrient density in. Hunter & Gather have a nice little range of different organ combs, all from Wild Icelandic Lamb: pure heart, pure liver, and a heart + liver with wild handpicked herbs mix: https://hunterandgatherfoods.com/collections/grassfed_lamb_organ_supplement_gelatin My view on supplements in generalUse them to supplement your diet... Not to compensate for poor diet and lifestyle choices. However, sometimes things are not perfect, and either our physical state demands higher intake of nutrients (conditional needs like during injury, global crisis, health recovery process, chronic disease, re-balancing after deficiency, and pregnancy) or our environment is lacking what we need, such as if we don't have easy access to quality organ meat, collagen-rich tissue or bone broth - or the sun for vitamin D! REAL FOOD SUPPLEMENT VS ISOLATED SUPPLEMENT The liver supplements are slightly different, because they are truly real whole food in a capsule and not an isolated compound. It is practically whole liver in a pill form. How I use themCollagen powder. The 2 main reasons I use collagen powder:
Liver supplements. I am known for my loveeeeeeee of chicken liver. However, when traveling and during this lockdown, these liver supplements have been a lifesaver. I simply pop 2 with meals (1-2x a day). I personally feel a real difference with/without liver, and so having a food-sourced supplement that I know is the highest quality with no added fillers is an essential for me. Collagen Coffee: my fav pre-workoutI also often use collagen daily in my morning cup of organic coffee. It is almost imperceptible and adds a nice froth to boot! For my collagen coffee, I pick a low note organic blend (medium dark roast). Because while collagen itself is pretty flavourless, I would say that it slightly neutralises the notes of coffee, so I use a regular blend for the collagen, and I leave my exquisite, single origin coffees to be savoured purely as they are! What I really appreciate about the Hunter & Gather collagen is that it dissolves perfectly - no clumps, just a smooth blend. Caffeine + collagen peptides I have found to be my perfect pre-workout while otherwise staying fasted. It's a pretty simple process: I simply add a few teaspoons/1 teaspoon of collagen to my coffee cup, and then add the coffee. I'm not precise with measuring, nor use a fixed amount... someday I feel like more, some less depending on the type of coffee I'm using or making. I would also encourage you to experiment with how much is "just right" in terms of keeping it pretty tasteless + adding that frothy touch texture. How I DON'T use collagen powder: sprinkled on my steak! Just like how I keep my special single origin coffees black, I keep my steaks... pure! There has been this circulating trend of dumping collagen powder onto steaks. In my eyes, unless you seriously really dig that combo, it is either a) being hypochondriac (having health anxiety) about methionine:glycine ratios, or b) following a "trend" for no reason ;) Methionine:glycine ratio need not be balanced with every BITE of food! It is in the context of the whole diet over days/weeks, even with month food rotations. In my opinion, unless collagen-covered steak is your favourite thing in the world and you dig it more than steak alone (in which case, go for it!), if you are doing it to balance methionine:glycine ratios, know you can add collagen in another meal or recipe and still get those benefits. The other way I use collagen powder is purely for recipe sake! I make these as a treat for things like Christmas, family or social events, or personal cravings for something a bit different than just meat. Recipes: Carnivore + KetoAll of these eggs are pretty much just variations of eggs, collagen powder and cocoa! Egg yolk cream/whippI literally just eat this with a spoon, or spread on a egg white crèpe (see below; doesn't have to be just whites, of course, but it is a way to use the whites left from the yolk cream). Collagen yolk custard crèpeUsing the above recipe, I make these pancakes that just perfectly hit the spot for a Sunday brunch! I make the egg white pancake/crepe as I would an omelette. I take egg whites, add a pinch of unrefined salt, and simply cook in a pan until cooked on each side. If you have an iron-cast or a non non-stick pan, use some fat so that it doesn't stick to the bottom of the pan. Duck fat would be great for these! Simply spread on as much of the yolk cream as your heart wishes! Roll or fold over, and dig in! The sprinkle of edible wild flowers optional but do add a nice touch ;) The naughty chocolate version...Moving away from carnivore purism ;), you can optionally choose to melt 100% chocolate in the middle of the pancake and add the cream on top. Or the reverse! Either way, it's purely delicious! 3 Ingredient Collagen Cocoa CakeCarnivore with cacoa benefits cake! This is just whole eggs, cocoa powder and collagen powder, with a sweetener of choice. If you can do raw honey, that would be a great choice. I use pure stevia (no added alcohol sugars or glycerine), either drops or powder. I blend the ingredients in a blender, but it also works by hand. Pour into an oven-proof baking dish and bake until cooked through! Cooking time completely depends on the width of the pan, thickness of the mixture and exactly how moist or fluffier you want it... but I generally count around 30 minutes at 180 degrees Celsius, checking on how they are doing half way. Muffin styleSame recipe, just in cute and convenient little muffin shapes. They cook MUCH faster this way, so keep an eye on the oven! The melted chocolate middle (left photo) is the step up fancier version, simply created by poking through half a square of 100% chocolate into the muffin when still hot/warm so that it melts on the inside. Little tweaks for maximum pleasure! ;) The climax cakeOkay okay, I will stop with the collagen-chocolate-egg recipes, I promise... Just one more! But really, this is a culmination of a combination of the above. Here I made a super dense version (more collagen peptides and plenty of cocoa powder makes it dense) of the cake, and spread it with yolk-collagen cream. And broken up 100% chocolate pieces to top. Warning - high in oxalates (from the cocoa and chocolate paste), but if your gut can handle it, they are amazing! Get your collagen at a discount!Hunter & Gather have kindly given a discount code specially for Conscious Carnivores! :=) Just type in CARNIVORE15 to get 15% off your order across their entire product range on their website. It can be used once per person: www.hunterandgatherfoods.com Organ supplements: https://hunterandgatherfoods.com/collections/grassfed_lamb_organ_supplement_gelatin Collagen: https://hunterandgatherfoods.com/products/bovine-collagen-powder-protein I highly recommend them to anyone looking for high quality clean collagen with lab-tested purity, or to add wild-sourced lamb liver to your life! If you are more "carnivore-ish" and looking for "paleo-friendly" condiments that are free from refined sugar, flours or vegetable oils, then check out their mayonnaise range that uses avocado oil and real eggs! Enjoy & let me know what goodies you make with collagen and what benefits your feel! References
2 Comments
Elena Selivan
5/22/2020 08:41:21 am
Hello Alma-Jade,
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AJ
6/5/2020 09:20:30 am
Dear Elena,
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