In fact, you may find that this natural remedy solves many of the problems that you have right now.

事實上，你可能會發現這種自然療法能解決你現在遇到的許多問題。

And this all wraps around this one topic of collagen.

而這一切都圍繞著膠原蛋白這個主題。

What is collagen?

什麼是膠原蛋白？

It's your connective tissue, tendons, ligaments, cartilage.

這是你的結締組織肌腱、韌帶和軟骨。

One third of all of your collagen is made by one amino acid: glycine.

人體三分之一的膠原蛋白是由一種氨基酸甘氨酸製成的。

And glycine is not an essential amino acid, which means that our bodies can make it.

甘氨酸不是人體必需的氨基酸，這意味著我們的身體可以製造它。

But here's the thing, our bodies really don't make enough glycine.

但問題是，我們的身體確實無法制造足夠的甘氨酸。

And if you're not getting it from the diet, chances are you're gonna be deficient because normal proteins, red meat or chicken or fish or even eggs or even dairy are not very high in glycine.

如果你沒有從飲食中攝取甘氨酸，你很可能會缺乏甘氨酸，因為普通蛋白質，紅肉、雞肉、魚肉、雞蛋甚至奶製品中的甘氨酸含量都不高，

You'd have to be eating the skin on the chicken and the cartilage like on the chicken bones or organ meats.

你必須吃雞皮、雞骨上的軟骨或內臟肉。

And a lot of people do not do that.

很多人都沒有做到這一點。

So we can be consuming a lot of protein but not getting this one amino acid that could lead to all sorts of issues.

所以我們可以攝入大量蛋白質，但卻無法獲得這種氨基酸，而這種氨基酸可能會導致各種問題。

Check this out.

看看這個。

Glycine is needed to make the most important antioxidant of all your cells that's called glutathione.

製造細胞中最重要的抗氧化劑谷胱甘肽需要甘氨酸。

If you don't have glycine, you can't make glutathione, which means you can't detoxify, which means that you're gonna have a build up of toxicity which relates to inflammation.

如果你沒有甘氨酸，你就無法制造谷胱甘肽，這意味著你無法解毒，這意味著你會積累毒性，從而引發發炎。

This is one of the reasons why glycine is very anti-inflammatory.

這也是甘氨酸具有很強的抗炎作用的原因之一。

So, glycine is very, very important for your liver.

甘氨酸對肝臟非常重要。

Glycine is also used to help with a leaky gut because it helps prevent inflammation in your gut, which I've talked about this extensively.

甘氨酸還可用於幫助治療腸漏症，因為它有助於防止腸道發炎，這一點我已經廣泛討論過了。

Many different videos as the gut inflammatory conditions are the start of autoimmune diseases.

許多不同的影片，因為腸道發炎是自身免疫性疾病的開始。

Glycine is also used in a lot of enzymes in different proteins.

甘氨酸還用於不同蛋白質中的許多酶。

One being called catalase, which helps you get rid of hydrogen peroxide in the body, which also could explain why someone could have premature graying of the hair because the hydrogen peroxide is just bleaching out the pigment in the hair.

其中一種叫做過氧化氫酶，它可以幫助你清除體內的過氧化氫，這也可以解釋為什麼有人會過早變白頭髮，因為過氧化氫會漂白頭髮中的色素。

Glycine is essential to make the heme in your blood.

甘氨酸是製造血液中血紅素的必需物質。

So if you don't have glycine, you can't make blood and even your gums are on the teeth need glycine.

所以如果你沒有甘胺酸，你就無法製造血液，甚至牙齒上的牙齦也需要甘胺酸。

Glycine is so foundational, you need it for your DNA as well.

甘氨酸非常重要，DNA 也需要它。

If you're deficient glycine, you might not be able to achieve the deep delta wave sleep that you need to feel regenerated.

如果你缺乏甘氨酸，你可能無法獲得恢復活力所需的深度 Delta 波睡眠。

Also, I found that glycine is very important in helping people detoxify uric acid.

此外，我還發現甘氨酸對幫助人們排解尿酸非常重要。

And so it's even used as a treatment for gout because glycine competes with uric acid.

它甚至被用作治療痛風的藥物，因為甘氨酸能與尿酸競爭。

And glycine is also good to make your insulin more sensitive.

甘氨酸還能提高胰島素的敏感性。

So it's really good for blood sugars and can help you with a lot of different things: weight loss of fatty liver, visceral fat.

它對血糖真的很有好處，還能幫助你解決很多不同的問題，如脂肪肝和內臟脂肪的減肥。

In fact, the Greek root for glycine means sweet.

事實上，甘氨酸的希臘語詞根就是甜的意思。

It can actually even be turned into glucose as fuel.

它實際上甚至可以轉化為葡萄糖作為能量。

You see, certain parts of the body, especially the brain need a certain level of glucose.

身體的某些部位，尤其是大腦，需要一定水準的葡萄糖。

But if you're not consuming sugar, your body will make it.

但如果你不攝入糖分，你的身體就會製造糖分。

Well, guess what?

你猜怎麼著？

Glycine can be a precursor for that sugar.

甘氨酸可以是這種糖的前體。

And I think some people might be concerned too if that's going to bump me out of ketosis if I take glycine, it's gonna increase my sugar.

我想有些人可能也會擔心，如果我服用甘胺酸，這是否會讓我擺脫酮症，它會增加我的血糖。

But at the same time, look at the benefits. It actually helps stabilize your blood sugar as well as maybe a little bit more insulin spike, but it's gonna make insulin more sensitive.

但與此同時，看看它的好處，它實際上有助於穩定你的血糖，也許胰島素的峰值會更高一點，但它會讓胰島素更敏感。

So it's more corrective on insulin versus regular sugar that doesn't improve your blood sugars, right?

與不能改善血糖的普通糖相比，它對胰島素的糾正作用更大，對嗎？

But there's something else that's interesting when you consume glycine.

但還有其他有趣的事情。

It stimulates the opposing hormone to insulin, which is called glucagon. Glucagon does the opposite of insulin.

當你攝入甘氨酸時，它會刺激與胰島素相反的激素，即胰高血糖素。

And this is why when you're consuming amino acids, protein, you don't really have to be as concerned about the blood sugar spike.

這就是為什麼當你攝入氨基酸、蛋白質時，你不必擔心血糖會飆升。

But it also at the same time, stimulates the opposing hormone to keep things in check.

但與此同時，它也會刺激對立荷爾蒙，以保持控制。

And if something could make insulin more sensitive, it's not going to worsen the insulin-resistant situation, it's gonna help it.

如果有什麼東西能讓胰島素變得更敏感。它不會加重胰島素抵抗的情況，反而會有所幫助。

And I also read a study which I'm gonna put all this stuff down below on how glycine could even interfere with the binding of oxalates to calcium crystallization to prevent kidney stones.

我還讀到過一項研究，我會把這些東西都放在下面，說明甘氨酸甚至可以干擾草酸鹽與鈣結晶的結合，從而預防腎結石。

So, that's pretty cool.

所以，這很酷。

So, here's how someone's deficient.

所以，缺少攝取膠原蛋白的人是這樣的：

First of all, the diet, if you're not consuming nose to tail, if you're not eating all the things with collagen, then chances are, you could be deficient because our bodies don't make enough.

首先，飲食方面，如果你從頭到尾都沒有攝入膠原蛋白，如果你沒有吃所有含有膠原蛋白的東西，那麼你就有可能缺乏膠原蛋白，因為我們的身體無法制造足夠的膠原蛋白。

There's a massive demand for glycine if you're under stress, if you're taking medications, if you're drinking alcohol, if you're exposed to toxins, if your liver is working overtime to get rid of poisons for some reason.

如果你處於壓力之下，如果你正在服用藥物，如果你正在飲酒，如果你接觸到毒素，如果你的肝臟因某種原因加班以排除毒素，那麼對甘氨酸的需求量就會很大。

Just so happens that one-third of collagen is glycine and a real simple way to get collagen is gelatin Knox blocks.

剛好三分之一的膠原蛋白是甘胺酸，而獲得膠原蛋白的一種真正簡單的方法是明膠諾克斯塊。

You can buy it in these packets.

你可以買到這種包裝。

You can get it on Amazon, you can look it up, put a little Stevia in it and consume that on a regular basis to get your glycine.

你可以在亞馬遜上買到它，也可以查找它，在其中加入一點甜菊糖，然後定期食用，以補充甘氨酸。

I think that's a really easy way to get your glycine.

我認為這是獲取甘氨酸的一個非常簡單的方法。

Now, you can also get a supplement with glycine.

你還可以攝取含甘氨酸的保健品。

And if you do, the amounts that an average person need would range anywhere between 4 grams to 10 grams a day.

如果你有吃的話，普通人每天需要的量將在 4 克到 10 克之間。

Here's some other ways you can get collagen.

以下是一些獲取膠原蛋白的其他方法。

You can do bone broth.

你可以喝骨頭湯。

The problem with bone broth, you'd have to have a lot of it to get enough glycine.

骨頭湯的問題是，你得喝很多骨頭湯才能攝入足夠的甘氨酸。

But that's a possibility.

但這是有可能的。

Another way to do it is to have chicken soup and you take the whole chicken, put in the crock pot and just cook it all day long.

另一種方法是喝雞湯，把整隻雞放進燉鍋裡，煮上一整天。

And so you have all this great collagen, which is very high in glycine.

你就有了這些含有大量甘氨酸的膠原蛋白。

You can even do like pork rinds.

你甚至可以做豬皮。

Right?

對吧？

Just make sure it doesn't have added MSG or other chemicals.

只要確保沒有添加味精或其他化學物質即可。

You'd have to have a good amount of it, but it can contribute to your glycine.

你必須吃很多的量，但它可以增加你的甘氨酸。

So in different countries, they do it differently.

不同的國家有不同的做法。

You know, they might, in certain countries use, you know, just cook the entire fish with the head and everything to make their broth.

你知道，在某些國家，他們可能會把整條魚連皮帶骨一起煮來做肉湯。

Certain people have recipes for chicken feet or they cook their bone down in some broth.

有些人會煮雞腳，或者他們把雞骨頭放在肉湯裡煮。

So there's many different ways to get collagen.

，獲取膠原蛋白的方法有很多種。

You may have heard this term hydrolyzed collagen, right?

你可能聽說過水解膠原蛋白這個詞，對吧？

What does hydrolyzed mean?

水解是什麼意思？

It basically means you're breaking down the protein into smaller chains. Ok?

這基本上意味著你正在將蛋白質分解成更小的鏈。

They're called peptide chains.

它們被稱為肽鏈。

So it's just an easier way to get your collagen because it's already broken down.

這只是獲取膠原蛋白的一種更簡單的方法，因為膠原蛋白已經被分解了。

And also beyond Knox blocks, gelatin, there's another great product called Great Lakes beef gelatin.

除了諾克斯塊和明膠，還有另一種很棒的產品，叫做 Great Lakes 牛肉明膠。

If you do take glycine, do you have to be concerned about taking too much of it?

如果你服用甘胺酸，是否需要擔心服用過多？

Yes.

需要。

But you would have to have something like 600 grams. OK?

但你必須吃到 600 克左右。

600 grams.

600 公克。

We're only talking about between four and ten grams a day.

正常每天攝取 4 克至 10 克。

If possible, I would recommend taking the glycine with food, not on an empty stomach.

如果可以，我建議在進食時服用甘氨酸，而不是空腹服用。

But here's the thing, as we age, the need for glycine goes up.

但問題是，隨著年齡的增長，我們對甘氨酸的需求也會增加。

This could potentially help people with osteoarthritis, osteoporosis, thinning of the hair, insomnia, gout, or even kidney stones.

這有可能對骨關節炎、骨質疏鬆症、頭髮稀疏、失眠、痛風甚至腎結石患者有所幫助。

Now, I did another video on this topic related to hair loss.

我有做了一個與掉髮有關的影片。

If you haven't seen that one, you should check it out.

如果你還沒看過那部影片，你應該去看看。

A lot of people watched it, they loved it.

很多人都看了，他們很喜歡。

I put it up right here.

我就放在這裡。