Startled?! Try Glycine!

Hosted by Chris Masterjohn 15 recommendations extracted ▶ Listen ↗

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What Chris Masterjohn recommended

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Endorses Glycine supplement ▶ 6:55

Try supplemental glycine as a first-line approach for an exaggerated startle reflex, since glycine neurotransmission overwhelmingly governs the motor startle response.

“
if you have an exaggerated startle reflex, glycine should be the first thing to look at

Dosage
Therapeutic window roughly 3–20+ grams/day; 60 g shown safe (used in schizophrenia)
Caveats
Not medical advice; consult doctor; avoid if you have a glycine cleavage defect; may raise lactate in respiratory chain disorders; rare hypoglycemia anecdotes
Certainty
hedged
recommendation

Startle ReflexGlycineNeurotransmission
Avoids Benzoyl peroxide supplement ▶ 9:00

Topical benzoyl peroxide acne creams can deplete glycine via hippurate formation and sap glutathione synthesis.

“
if you put benzoyl peroxide on a pimple, you absorb 5% ... going to conjugate the glycine

Certainty
explicit
mild caution

Glycine DepletionSkincare
Avoids Skinless boneless chicken breast food ▶ 9:50

Diets centered on skinless boneless muscle meat skew methionine high and glycine low.

“
this ridiculous almost century-long fad diet of eating skinless boneless chicken breast leads to glycine deficiency

Certainty
explicit
mild caution

DietGlycineMethionine
Endorses Nose-to-tail eating practice ▶ 9:55

Eat skin and bones, not just muscle meat, to maintain glycine intake and balance methionine.

“
no longer eating nose to tail is the reason that most of us run low on glycine

Certainty
explicit
recommendation

DietGlycineMethionine
Endorses Collagen supplement ▶ 10:00

Alternative

Collagen supplementation provides about 3 g glycine per 10 g and can be used to raise glycine status.

“
Roughly 3 grams out of every 10 grams of gelatin or collagen is glycine

Dosage
~3 g glycine per 10 g collagen
Caveats
May raise oxalate more than isolated glycine
Certainty
explicit
recommendation

GlycineCollagen
Endorses Gelatin food ▶ 10:00

Alternative

Gelatin can be used to raise glycine intake; roughly 3 g of glycine per 10 g of gelatin.

“
supplement with glycine, gelatin, collagen, or bone broth

Dosage
15 g gelatin (~5 g glycine) before exercise for joint collagen synthesis
Caveats
May raise oxalate more than isolated glycine
Certainty
explicit
recommendation

GlycineCollagenStartle Reflex
Endorses Bone broth food ▶ 10:20

Alternative

Bone broth provides glycine; about 3 g of glycine per cup of well-gelled bone broth.

“
3 grams of glycine can be obtained from each cup of a well-gel bone broth

Dosage
~3 g glycine per cup well-gelled bone broth
Caveats
More likely than isolated glycine to raise oxalate
Certainty
explicit
recommendation

GlycineBone Broth
Endorses Glycine supplement ▶ 10:35

Glycine taken with meals can help stabilize blood sugar.

“
3 to 5 grams of glycine per meal have been used for stabilizing blood sugar

Dosage
3–5 g per meal
Certainty
explicit
recommendation

Blood SugarGlycine
Endorses Glycine supplement ▶ 10:40

Glycine before bed lowers core body temperature and promotes better sleep.

“
3 grams before sleep have been used to lower core body temperature and promote better sleep

Dosage
3 g before sleep
Certainty
explicit
recommendation

SleepGlycine
Endorses Gelatin food ▶ 10:50

Take gelatin before exercise to stimulate joint collagen synthesis.

“
15 grams of gelatin ... has been used to stimulate collagen synthesis in joints prior to exercise

Dosage
15 g gelatin (~5 g glycine) before exercise
Certainty
explicit
recommendation

JointsCollagenExercise
Endorses Lactate Plus (Nova Biomedical) device ▶ 11:30

Use a Nova Biomedical Lactate Plus meter to measure waking morning lactate to detect respiratory chain stress when supplementing glycine.

“
measuring your waking morning lactate with Innova Biomedical Lactate Plus

Dosage
Measure waking morning lactate; rise after glycine indicates respiratory chain stress
Certainty
explicit
recommendation

TestingLactateMitochondria
Avoids Glycine supplement ▶ 12:05

Do not supplement glycine if you have a glycine cleavage defect.

“
if you've got a rare glycine cleavage defect, glycine will destroy you

Certainty
explicit
strong warning

ContraindicationGlycine
Endorses Genova Methylation Panel service ▶ 12:20

Run the Genova Methylation Panel as related testing for methylation/glycine status.

“
the Genova Methylation Panel

Certainty
explicit
offhand mention

TestingMethylation
Endorses Comprehensive Nutritional Screening service ▶ 12:25

Chris Masterjohn's Comprehensive Nutritional Screening protocol is recommended for related testing.

“
my Comprehensive Nutritional Screening

Certainty
explicit
offhand mention

TestingNutrition
Endorses Comprehensive Screening for Energy Metabolism service ▶ 12:28

Chris Masterjohn's Comprehensive Screening for Energy Metabolism is suggested as related testing.

“
Comprehensive Screening for Energy Metabolism

Certainty
explicit
offhand mention

TestingEnergy Metabolism