Wellness Unfiltered Episode 3: The Collagen Queen, ‘Splaining Smoothies & Sleep Solutions! 🎙️
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Show Notes
Is collagen a fountain of youth in a jar or just expensive protein powder? From social media skeptics to "miracle" marketing, the world of ingestible beauty is a confusing place. If you’ve ever wondered if your morning scoop is actually hitting your skin or just hitting your wallet, this episode is your ultimate guide to the science of glow.
In our third episode, Lee Holmes and Irene Falcone welcome the "Queen of Collagen," Fiona Tuck. As a forensic nutritionist and cosmetic chemist with 30 years of experience, Fiona breaks down why your bone broth isn't the same as a peptide supplement and how to spot the "fillers" ruining your results. We also perform a nutritional intervention on our producer Justin’s "dessert-in-disguise" Jelly Bean smoothie and help listener Marrianne solve the uni-student sleep struggle.
In this episode we chat about:
✨ The Collagen Deep Dive with Fiona Tuck (05:33)
The Science: Does it actually work? (Hint: The randomised trials say yes!)
Marine vs. Bovine: Why marine takes the crown for skin hydration and elasticity.
The "Peptide" Secret: Why the molecular size (Daltons) is the difference between absorption and waste.
🥤 Womansplain: The Smoothie Intervention (30:37)
Fixing producer Justin’s "Jelly Bean" smoothie.
The truth about oat milk spikes and the "hidden sugar" in chocolate coconut water.
Simple swaps: Raw cacao, Greek yogurt, and the "Oat Hack."
😴 You’re on Speaker: The Uni Sleep Struggle (36:32)
Helping Marrianne from Balgowlah support her daughter’s sleep hygiene.
The "Mantra" Method: Why total blackout is non-negotiable for melatonin.
Raynaud’s & Sleep: The "Warm Feet" tip for better circulation and rest.
Magnesium Glycinate: The "gentle" form for a calm nervous system.
😤 Epic Rant: The Dunning-Kruger Effect in Wellness (46:05)
Fiona’s fire on "social media experts" who fear-monger about single ingredients.
Why whole foods (like an orange) trump isolated megadoses of Vitamin C.
Lee’s Nutritionist Nerd Notes
The Collagen "Peptide" Structure
Explore
Native Collagen: Found in food like steak or home-made bone broth. It’s a giant molecule ($300,000$ Daltons) that is hard for the body to utilise directly for skin.
Collagen Peptides: These are "denatured" and broken down into tiny fragments. They act as signalling molecules, telling your fibroblast cells to ramp up production of Type 1 collagen and hyaluronic acid.
The "Clean" Collagen Checklist
Source: Look for Wild Caught Norwegian Marine Collagen (The "Rolls Royce") or Grass-fed Bovine. Avoid farm-raised fish (Tilapia).
Avoid the Bulkers: Steer clear of Maltodextrin (a filler that spikes blood sugar) and Sucralose.
The 5-10g Rule: Most studies showing visible wrinkle reduction (up to 30%) require at least 5-10 grams daily. If your supplement only has 1-2g, you're likely wasting your money.
🛡️ Fact-Check: Manufactured Citric Acid (MCA)
· Multiple industrial reports confirm that approximately 90–99% of the world’s manufactured citric acid is produced via microbial fermentation using Aspergillus niger.
· The Reason: It is significantly more cost-effective than extracting it from citrus fruits. One metric tonne of citric acid would require tens of thousands of lemons, whereas a fermentation vat of sugar and mould can produce it in days.
· Aspergillus niger is biologically classified as a "black mould" because of its dark spores. However, it is not the same species as Stachybotrys chartarum, the toxic "black mould" typically associated with "sick building syndrome" and water-damaged homes, ie the one that grows on bathroom walls.
· There is a difference between Natural Citric Acid (found in fruits) and Manufactured Citric Acid (MCA). Most labels just say "Citric Acid," but if it's in a processed snack like a gummy bear, it is almost certainly the manufactured version derived from fermentation.
· While the FDA grants manufactured citric acid "GRAS" (Generally Recognised as Safe) status, there is clinical evidence (such as a 2018 study in Toxicology Reports) suggesting that some individuals experience significant inflammatory reactions, including joint pain, respiratory issues, and skin flares, specifically from the manufactured version, but not from the natural fruit version.
· The Cause: It is theorised that "trace residues" or "mould fragments" remaining from the fermentation process may trigger an immune response in people with mould sensitivities or Mast Cell Activation Syndrome (MCAS), even though the product is considered "pure." Manufactured citric acid can contribute to the inflammation seen in asthma, juvenile idiopathic arthritis, autistic spectrum disorder, and fibromyalgia
🛡️ Fact-Check: The Maltodextrin "Hidden Sugar" Watchlist
· Maltodextrin is a polysaccharide with a Glycemic Index (GI) often higher than table sugar.
o The Data: Pure glucose has a GI of 100. Table sugar (sucrose) is around 65. Maltodextrin typically ranges from 85 to 105. Industrial reports (including BetterByDesign Nutrition 2025) confirm that because it is "pre-digested" via enzymatic hydrolysis, the body absorbs it as rapidly as, or even faster than pure glucose, leading to immediate insulin spikes.
· It is classified as a "complex carbohydrate" on labels, allowing it to hide in "sugar-free" products.
o The Data: Under many global food labelling regulations (such as FSANZ in Australia and Canada's FDA), maltodextrin is categorised as a carbohydrate rather than a sugar. This allows "Zero Sugar" protein powders and keto snacks to contain a high-glycemic filler that still causes a significant blood glucose response.
· Maltodextrin has been linked to the erosion of the protective gut mucus layer.
o The Study: A critically important study published in Cellular and Molecular Gastroenterology and Hepatology (Laudisi et al., 2019) and furthered in 2022 research (Frontiers in Immunology) found that maltodextrin promotes Endoplasmic Reticulum (ER) stress in gut cells. This stress leads to a depletion of the mucus that protects the intestinal lining, making the gut more susceptible to inflammation and "leaky gut" symptoms.
· It may act as a "primer" for Inflammatory Bowel Disease (IBD) and Crohn's Disease.
o The Study: Research by Nickerson & McDonald (Cleveland Clinic) showed that maltodextrin actually encourages the growth and "biofilm" formation of E. coli bacteria specifically associated with Crohn’s Disease. It makes it easier for these harmful bacteria to stick to the intestinal wall. In animal models, maltodextrin consumption significantly worsened the severity of colitis.
· Common symptoms for sensitive individuals include bloating, gas, and "brain fog."
o The Science: Because maltodextrin is rapidly fermented by certain gut bacteria, it can cause immediate osmotic shifts (pulling water into the gut) and gas production. This is why people with IBS or SIBO (Small Intestinal Bacterial Overgrowth) often report feeling "pregnant" or intensely bloated within 30–60 minutes of consuming a protein shake or "healthy" bar containing the additive.
Lee’s "Nutritionist Nerd" Rule of Thumb
"If you are managing diabetes, insulin resistance, or IBD, maltodextrin is an ingredient to vet carefully. It is used in everything from 'Natural' Stevia packets to high-end 'Clean' protein powders to give them a thick, creamy mouthfeel. Look for brands that use Tapioca Starch instead of the high-GI corn-based version."
The Magnesium Cheat Sheet
· Magnesium Glycinate: Sleep & Anxiety. Highly bioavailable and calming for the brain.
· Magnesium Citrate: Digestion. Can have a laxative effect (good for constipation).
· Transdermal (Oil/Cream): Muscle Aches. Great for localised pain and bypasses the digestive system.
Justin’s "Upgraded" Jelly Bean Smoothie Recipe
Tips:
Base: Filtered water or plain coconut water (not flavoured).
Protein/Cream: A dollop of Greek yogurt and a handful of organic rolled oats
Flavour: 1 tbsp Raw Cacao powder or cacao nibs.
Greens: Spinach or Rocket (Antihistamine benefits!).
Sweetener: A frozen banana or 1 tsp raw honey.
Gut Health: Add a tsp of Love You Gut powder and 1 tsp Synbiotic
The Rule: NO jelly beans!
Justin’s Daily Smoothie Recipe
Ingredients
· 1 x TBS Cacao powder or nibs
· 1 x frozen banana
· 1 x TBS oats
· 2 tbs Greek yoghurt
· 1 cup filtered water or plain coconut water
· Handful of spinach
· 1 tsp raw honey
· 1 tsp Love You Gut powder
Method
· Blend all ingredients until smooth
· Serve in a tall glass
Guest Info:
Follow Fiona Tuck: @fionatucknutrition
Check out her range: Vitasol
Follow us on Instagram:
@wellnessunfilteredleeirene | @leesupercharged | @cleannectarine
Join the conversation on Substack: wellnessunfilteredpod.com
Disclaimer: This show is for educational purposes only. Please consult your qualified health professional before incorporating new wellness solutions.
