Do collagen supplements live up to the hype? This evidence-based episode cuts through the marketing claims to reveal what science really says about collagen supplements. We explore what collagen is, how it works in your body, and examine the latest clinical trials and meta-analyses on skin health, joint pain, bone density, and muscle function.

Perfect for anyone considering collagen or wanting to understand the science behind this billion-dollar industry.

Quality Health Supplements

I use WeightWorld supplements. They produce great value, quality products and I've been very pleased with the results.

(I am affiliated with WeightWorld and receive a small commission if you buy via my link or use my checkout code. This doesn't cost you any extra and anything I earn helps me to devote more time to researching and producing this podcast.)

Collagen: What It Is, Types, Function & Benefits

Biochemistry, Collagen Synthesis - StatPearls

The Collagen Family

Collagens—structure, function, and biosynthesis

Collagen

Collagen

Type I Collagen - an overview

A Comprehensive Review on Collagen Type I Development of Biomaterials for Tissue Engineering: From Biosynthesis to Bioscaffold

Regulation of Collagen I and Collagen III in Tissue Injury and Regeneration

Absorption and metabolism of orally administered collagen hydrolysates evaluated by the vascularly perfused rat intestine and liver in situ

Absorption of bioactive peptides following collagen hydrolysate intake: a randomized, double-blind crossover study in healthy individuals

Absorption of bioactive peptides following collagen hydrolysate intake: a randomized, double-blind crossover study in healthy individuals

Collagen Powder Absorption And Bioavailability

Does Collagen Powder Survive Digestion? Absorption Explained

How Collagen Works Inside Your Body: The Science Behind Absorption

Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

A Clinical Trial Shows Improvement in Skin Collagen, Hydration, Elasticity, Wrinkles, Scalp, and Hair Condition following 12‐Week Oral Intake of a Supplement Containing Hydrolysed Collagen

Clinical studies and meta-analysis on the effects of collagen, vitamin, and nutrient supplementation for the rejuvenation of collagenic fibers: a systematic review

Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomised controlled trials

Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomised controlled trials

Are Collagen Supplements Helpful for Arthritis?

Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge

Can collagen supplements help improve skin and soothe joint pain?

The Effects of Type I Collagen Hydrolysate Supplementation on Bones, Muscles, and Joints: A Systematic Review

The Effects of Type I Collagen Hydrolysate Supplementation on Bones, Muscles, and Joints: A Systematic Review

Efficacy of collagen peptide supplementation on bone and muscle health: a meta-analysis

Efficacy of collagen peptide supplementation on bone and muscle health: a meta-analysis

Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study

Expert consensus on specific collagen peptides in osteoporosis management

Collagen Peptide Supplementation and Musculoskeletal Performance: A Systematic Review and Meta-Analysis

Collagen Science Update – March 2024 Edition

Undenatured Type II Collagen (UC-II) in Joint Health and Disease: A Review on the Current Knowledge of Companion Animals

UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study

UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study

Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers

Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers

Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers

Collagen Type II (native): Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews

UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study

Collagen Types: The Important Differences Between I, II & III

Differences and benefits between hydrolyzed collagen and collagen

Dr. Brad Stanfield: Collagen has No benefits for skin aging?

Autophagy is the body's natural recycling system that cleans out damaged cells and renews them from within. We'll look at how this built-in process helps slow aging, boosts energy, and protects against disease, and how simple habits like fasting, exercise, and quality sleep can help switch it on. No extreme diets or complicated science — just practical ways to support your body's own repair system and live a longer, healthier life.

Connect With Me

Facebook: https://www.facebook.com/QuestBiohacking

Instagram: https://www.instagram.com/timquin0/

A Comprehensive Review of Autophagy and Its Various Roles in Health and Disease — https://pmc.ncbi.nlm.nih.gov/articles/PMC6678135/ PMC

Autophagy: cellular and molecular mechanisms — https://pmc.ncbi.nlm.nih.gov/articles/PMC2990190/ PMC

An Overview of Autophagy: Morphology, Mechanism, and Regulation — https://pmc.ncbi.nlm.nih.gov/articles/PMC3894687/ PMC

Autophagy-Dependent Beneficial Effects of Exercise — https://pmc.ncbi.nlm.nih.gov/articles/PMC5538402/ PMC

Autophagy genes in biology and disease | Nature Reviews Genetics — https://www.nature.com/articles/s41576-022-00562-w Nature

Autophagy and Aging: Maintaining the Proteome through Exercise, Nutrients & mTORC1 — https://pmc.ncbi.nlm.nih.gov/articles/PMC6351830/ PMC

Autophagy in health and disease: A comprehensive review — https://www.sciencedirect.com/science/article/pii/S0753332218309053 ScienceDirect

Beneficial effects of intermittent fasting: a narrative review — https://e-jyms.org/journal/view.php?doi=10.12701%2Fjyms.2022.00010 e-jyms.org

Autophagy: Definition, Process, Fasting & Signs – Cleveland Clinic — https://my.clevelandclinic.org/health/articles/24058-autophagy Cleveland Clinic

The effect of fasting or calorie restriction on autophagy induction — https://www.sciencedirect.com/science/article/pii/S1568163718301478 ScienceDirect

Physical Exercise and Selective Autophagy: Benefit and Risk — https://www.mdpi.com/2073-4409/8/11/1436

Join me as I unpack the latest science and developments shaping the future of health and longevity.

This week on the Quest Health & Longevity Insight:

Discover how getting your 5-a-day could improve your sleep, how the power of AI is poised to revolutionise prostate cancer diagnoses, and why managing metabolic health in mid-life could protect your brain from dementia in your later years.

Connect With Me

Facebook: https://www.facebook.com/QuestBiohacking

Instagram: https://www.instagram.com/timquin0/

Scientists say this simple diet change can improve sleep fast | ScienceDaily

Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults

NHS to offer same-day prostate cancer diagnosis - BBC News

Role of age and exposure duration in the association between metabolic syndrome and risk of incident dementia: a prospective cohort study - The Lancet Healthy Longevity

In this episode, I dive into the research on rosehips. This ancient remedy has shown impressive results in osteoarthritis trials, and even emerging studies on metabolism nerve damage. Are the claims about it's benefits overhyped or is this humble supplement worth adding to your stack?

Connect With Me

Facebook: https://www.facebook.com/QuestBiohacking

Instagram: https://www.instagram.com/timquin0/

Therapeutic Applications of Rose Hips from Different Rosa Species

Effects of Daily Intake of Rosehip Extract on Low-Density Lipoprotein Cholesterol and Blood Glucose Levels: A Systematic Review

Effects of rose hip intake on risk markers of type 2 diabetes and cardiovascular disease: a randomized, double-blind, cross-over investigation in obese persons

Daily intake of rosehip extract decreases abdominal visceral fat in preobese subjects: a randomized, double-blind, placebo-controlled clinical trial

Unveiling the effects of Rosa canina oligosaccharide liposome on neuropathic pain and motor dysfunction following spinal cord injury in rats: relevance to its antioxidative effects

Dietary rose hip exerts antiatherosclerotic effects and increases nitric oxide-mediated dilation in ApoE-null mice

Rose Hip

Chronic inflammation is closely linked to the biggest causes of death worldwide, silently contributing to heart disease, cancer, diabetes, and Alzheimer's. Unlike acute inflammation that heals injuries, chronic inflammation can persist for months or years, damaging tissues and organs without obvious symptoms.

In this episode I do a deep dive on chronic inflammation and by the end of it you should have a better understanding of what chronic inflammation is, how it damages our bodies, what causes it and most importantly, what you can do to prevent it.

C-Reactive Protein Testing

To find out if you might be suffering from chronic inflammation, a C-reactive protein (CRP) test is a good place to start. You can get a quality home test kit from OneDayTests.com using the link below and a 10% discount using the exclusive code "Quest10".

OneDayTests.com: https://onedaytests.com/products/c-reactive-protein-crp-blood-test

Use this code for a 10% discount on eligible test kits: Quest10

Quality Health Supplements

I use WeightWorld supplements. They produce great value, quality products and I've been very pleased with the results.

(I may be affiliated with brands mentioned here and receive a small commission if you buy via my link or use my checkout code. This doesn't cost you extra and anything I earn helps me to devote more time to researching and producing this podcast.)

Meditation & Mindfulness Apps

Calm: https://www.calm.com/

Headspace: https://www.headspace.com/

Chronic Inflammation Action Plan (Google Doc)

Connect With Me

Facebook: https://www.facebook.com/QuestBiohacking

Instagram: https://www.instagram.com/timquin0/

Chronic Inflammation - StatPearls - NCBI Bookshelf

UK Inflammation Crisis 2 in 5 Britons Affected 2025

Chronic Inflammation is now the silent epidemic causing 60% global adult deaths: Cause, symptoms, and treatment - The Economic Times

Chronic inflammation messes with your mind. Here's how to calm it | New Scientist

Advanced Glycation End Products and Risks for Chronic Diseases: Intervening Through Lifestyle Modification

Discovering Inflammation in Atherosclerosis: Insights from Pathogenic Pathways to Clinical Practice

The Role of Inflammation in Cancer: Mechanisms of Tumor Initiation, Progression, and Metastasis

Inflammatory Trajectory of Type 2 Diabetes: Novel Opportunities for Early and Late Treatment

The Relationship Between Chronic Inflammation and Diabetes-Related Heart Complications - CVRTI

Adipose Tissue as an Endocrine Organ | The Journal of Clinical Endocrinology & Metabolism | Oxford Academic

Obesity and inflammation: the linking mechanism and the complications - PMC

Saturated Fatty Acids Produce an Inflammatory Response Predominantly through the Activation of TLR4 Signaling in Hypothalamus: Implications for the Pathogenesis of Obesity - PMC

Weight Loss Benefits for Arthritis

Elevated Inflammatory Markers in Response to Prolonged Sleep Restriction Are Associated With Increased Pain Experience in Healthy Volunteers

Creatine supplements have long been a staple in the fitness community, proven to be a safe and effective way to boost strength and muscle growth. But today, its reputation is evolving from the gym to everyday life, thanks to emerging evidence suggesting creatine may also support brain health.

Recent studies show promising benefits for memory, attention, and processing speed, with particular interest for older adults seeking ways to stay sharp as they age.

With a new wave of hype about creatine's brain enhancing effects I cut through the surface layer to expose the hard facts.

Quality Creatine Supplements I Use

I use WeightWorld creatine supplements. They produce great value, quality products and I've been very pleased with the results.

Creatine Monohydrate Powder (simply mix with water and drink):

https://tracking.comfortclick.eu/SHOFA

Creatine Monohydrate Tablets (super convenient if you're on the move):

https://tracking.comfortclick.eu/SHOFC

Creatine Monohydrate Gummies (super convenient and a tasty little treat):

https://tracking.comfortclick.eu/SHOFD

(I may be affiliated with these brands and receive a small commission if you buy via my link. This doesn't cost you more, and anything I earn helps me to devote more time to researching and producing this podcast.)

Connect With Me

Facebook: https://www.facebook.com/QuestBiohacking

Instagram: https://www.instagram.com/timquin0/

- Effects of Creatine Supplementation on Brain Function and Health - PMC

- Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation | Scientific Reports

- Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials

- Creatine supplementation research fails to support the theoretical basis for an effect on cognition: Evidence from a systematic review - ScienceDirect

- Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review - PMC

Vitamin K2 might just be the most important nutrient you've never heard of. In this episode of Quest Biohacking, we uncover this quiet powerhouse, a vitamin that helps direct calcium to our bones and teeth and away from our arteries, helping prevent dangerous plaque buildup.

We'll dive into the science showing how it supports heart health, bone strength, and even plays a role in metabolism and emerging cancer research. And with modern diets leaving most of us deficient, we'll explore how adding more vitamin K2 could be a simple, powerful step toward healthier aging.

Connect With Me

Facebook: https://www.facebook.com/QuestBiohacking

Instagram: https://www.instagram.com/timquin0/

• Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study

• The Role of Vitamin K2 in Bone and Cardiovascular Health

• Vitamin K2 – a neglected player in cardiovascular health: a narrative review

• Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health Study

• Six months supplementation with vitamin K may slow progression of arterial stiffness but has no effect on calcification in healthy postmenopausal women

• Vitamin K supplementation and bone health in postmenopausal women—a randomized controlled trial

• Vitamin K and Bone Health: A Review

• Vitamin K2 Therapy for Postmenopausal Osteoporosis

• Vitamin K and bone health: A review of the evidence in the context of chronic kidney disease

• Vitamin K Intake and Periodontal Attachment Loss in the US Elderly Population: Data from NHANES 1999–2004

• Vitamin K2 Level in Serum and its Association with Periodontitis: A Cross-sectional Study

• The Impact of Nutrition on Periodontal Health

• Association between Vitamin K Intake and Periodontitis in Elderly US Adults: NHANES 2009–2014

• Food composition and vitamin K: A comprehensive analysis of vitamin K1 and K2 vitamers in Australian foods

Walking is one of the most powerful yet simplest biohacks for improving health and lifespan. In this episode, we explore how something as simple as putting one foot in front of the other can lower the risk of heart disease, diabetes, cancer, and dementia—while also boosting mood, memory, creativity, and sleep. Learn why walking after eating is good for you and why walking makes us feel happy.

From reducing stress hormones to protecting our cells against aging, walking is something we should all be doing more of if we want to live longer, healthier and happier. Discover how many steps really matter, why pace counts, and easy ways to weave more walking into daily life.

Connect With Me

Facebook: https://www.facebook.com/QuestBiohacking

Instagram: https://www.instagram.com/timquin0/

Research Sources

association between daily step count and all-cause and cardiovascular mortality: a meta-analysis | European Journal of Preventive Cardiology | Oxford Academic

Does Physical Activity Increase Life Expectancy? A Review of the Literature - Reimers - 2012 - Journal of Aging Research

The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics - PMC

Impact of post-meal and one-time daily exercise in patient with type 2 diabetes mellitus: a randomized crossover study | Diabetology & Metabolic Syndrome

Exercising to Relax - Harvard Health Publishing

Stanford study finds walking improves creativity

Low-intensity daily walking activity is associated with hippocampal volume in older adults - PMC

Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis - The Lancet Public Health

Walk faster, live longer: How just 15 minutes a day can boost lifespan | ScienceDaily

Daily Step Count and Depression in Adults: A Systematic Review and Meta-Analysis | Public Health | JAMA Network Open

Can brisk walking reduce your biological age? - BHF

The relationship between mitochondrial function and walking performance in older adults with a wide range of physical function - PMC

Telomeres and Mitochondrial Metabolism: Implications for Cellular Senescence and Age-related Diseases - PMC

Do cold plunges and cold showers live up to all the hype? Can they really improve your health and potentially help you live longer? In this episode I explore the reported physical and mental benefits of cold exposure and the evidence backing them up. Plus, I'll share some practical tips for safely starting your cold therapy journey.

Connect with me

Facebook: https://www.facebook.com/QuestBiohacking

Instagram: https://www.instagram.com/timquin0/

Research Sources

Cold temperature extends longevity and prevents disease-related protein aggregation through PA28γ-induced proteasomes

https://pmc.ncbi.nlm.nih.gov/articles/PMC10191861/

Repeated stress exposure results in a survival–reproduction trade-off in Drosophila melanogaster

https://pmc.ncbi.nlm.nih.gov/articles/PMC2842730/#s3

Chill Your Stress Away: Exploring Vagus Nerve Cold Water Therapy for Anxiety Relief

https://urbanicetribe.com/chill-your-stress-away-exploring-vagus-nerve-cold-water-therapy-for-anxiety-relief/

Cold Water Therapy and Skin Health: A Refreshing Path to Dermatological Wellness

https://www.news-medical.net/health/Cold-Water-Therapy-and-Skin-Health-A-Refreshing-Path-to-Dermatological-Wellness.aspx

What Are the Health Benefits of Cold Showers?

https://health.clevelandclinic.org/are-cold-showers-good-for-you

Cold Showers Lead to Fewer Sick Days

https://hbr.org/2018/03/cold-showers-lead-to-fewer-sick-days

A Sample Of Cold Plunge Options (no endorsement or affiliation)

Three Degree Club

https://threedegreeclub.co.uk/collections/all

Polar

https://polar-recovery.com/collections/ice-baths

Myo Master

https://myomaster.com/collections/ice-baths

B&Q

https://www.diy.com/departments/ice-bath-tub-spa-for-cold-water-therapy-recovery-plunge-pool-with-lid/5057102015109_BQ.prd?srsltid=AfmBOoqgGbNxe05ocTf1k81mhOytsCJ4NAWtQfK_aY0ZgmqEhBfv9zUAqXU

Is coffee good for your health? I explore coffee's impact on your body, discovering what it actually does to your system, whether caffeine is truly addictive, and the surprising health benefits of moderate coffee consumption.

I examine the research on coffee and how it can help prevent disease and help us live longer. Learn why coffee is classified as a drug and why so many people are choosing to quit caffeine, despite the potential health benefits ☕

Coffee & Caffeine Q&A Guide

I've tried to answer all of your questions about coffee in this guide. Please take a look 👇

https://newsletter.questbiohacking.com/p/coffee-and-caffeine-q-and-a-guide

Research Sources

How Caffeine Improves Exercise Performance

https://www.healthline.com/nutrition/caffeine-and-exercise

9 Reasons Why (the Right Amount of) Coffee Is Good for You

https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-reasons-why-the-right-amount-of-coffee-is-good-for-you

Adenosine, caffeine, and sleep–wake regulation: state of the science and perspectives

https://pmc.ncbi.nlm.nih.gov/articles/PMC9541543/

Association of Coffee Drinking With Mortality by Genetic Variation in Caffeine Metabolism

https://pmc.ncbi.nlm.nih.gov/articles/PMC6143111/