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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 teenage daughter's sleep.
• 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

• 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.
• Most labels just say "Citric Acid," but if it's in a processed snack, it is almost certainly the manufactured version derived from fermentation.
• While the FDA grants manufactured citric acid "GRAS" status, there is clinical evidence (2018, Toxicology Reports) suggesting 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: 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). Manufactured citric acid can contribute to inflammation seen in asthma, juvenile idiopathic arthritis, autistic spectrum disorder, and fibromyalgia.

🛡️ Fact-Check: The Maltodextrin "Hidden Sugar" Watchlist

• Maltodextrin has a Glycemic Index often higher than table sugar.
  • Pure glucose has a GI of 100. Table sugar (sucrose) is around 65. Maltodextrin typically ranges from 85–105. Because it is "pre-digested" via enzymatic hydrolysis, the body absorbs it as rapidly as — or faster than — pure glucose, causing immediate insulin spikes.
• It is classified as a "complex carbohydrate," allowing it to hide in "sugar-free" products.
  • Under FSANZ (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 erosion of the protective gut mucus layer.
  • A study published in Cellular and Molecular Gastroenterology and Hepatology (Laudisi et al., 2019) and furthered in Frontiers in Immunology (2022) found that maltodextrin promotes Endoplasmic Reticulum (ER) stress in gut cells, depleting the mucus that protects the intestinal lining.
• It may act as a "primer" for Inflammatory Bowel Disease (IBD) and Crohn's Disease.
  • Research by Nickerson & McDonald (Cleveland Clinic) showed that maltodextrin encourages the growth and biofilm formation of E. coli bacteria associated with Crohn's Disease, and significantly worsened colitis severity in animal models.
• Common symptoms for sensitive individuals include bloating, gas, and brain fog.
  • Maltodextrin is rapidly fermented by certain gut bacteria, causing osmotic shifts and gas production. People with IBS or SIBO often report intense bloating within 30–60 minutes of consuming a product containing it.

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 Your Gut powder and 1 tsp Synbiotic.
• The Rule: NO jelly beans!

Justin's Daily Smoothie Recipe

Ingredients

• 1 tbsp cacao powder or nibs
• 1 frozen banana
• 1 tbsp oats
• 2 tbsp Greek yoghurt
• 1 cup filtered water or plain coconut water
• Handful of spinach
• 1 tsp raw honey
• 1 tsp Love Your Gut powder

Method

• Blend all ingredients until smooth.
• Serve in a tall glass.

Guest Info:
Follow Fiona Tuck: @fionatucknutritionskin
Check out her range: Vitasol

Follow us on Instagram: @wellnessunfilteredleeirene | @leesupercharged | @cleannectarine

Join the conversation on Substack: wellnessunfilteredpod.com

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This show is for educational purposes only — please chat with your qualified health professional before incorporating new wellness solutions.

Wellness Unfiltered is a production of Clean Nectarine and Supercharged Food. Information is for educational purposes only and does not constitute medical advice.