Dr. Vanessa Craig strongly believes that the essence of our health starts from within. She provides us insights on the benefits of collagen for longevity and guidance for
a healthier lifestyle.
Australian-born scientist Dr. Vanessa Craig completed her bachelor’s in molecular biology and genetics with honors in Biochemistry at the University of Sydney before graduating summa cum laude with a PhD in molecular oncology from the University of Zurich. Both her studies and her struggles with personal health led her to better understand the holistic interplay between nutrition, health and longevity as well as the benefits of collagen supplements. Unable to find collagen supplements which reflected the research, she decided to create her own and founded Formettā in 2016. Dr. Craig, who lives in Zurich with her husband and two children, leads a nutrition and longevity program at Rivr Medical Campus in Zurich.
Dr. Vanessa Craig, what motivated you to develop Formettā?
Developing Formettā was a culmination of my studies. My research focused on chronic inflammation and how it causes chronic diseases, like cardiovascular disease, Alzheimer’s, diabetes and cancer. I also studied epigenetics and how our environment interplays with our genes and nutrition. I was honing all of this together to understand how to slow down the aging process, preventing chronic disease. That’s when I became very convinced and started collagen research aroundnine years ago. I was in my early 30s and realized that this was relevant to me. Growing up in Australia, I accumulated immense sun damage. I also had chronic illnesses. By the time I reached 30, I could see a lot of premature aging. Therefore, I was very motivated to repair myself. Nevertheless, this misfortune helps in my work as I think that not unless you’ve experienced your health hitting rock bottom, can you truly help others. You need a certain empathy and you need to have the knowledge of what works best. That’s when I looked for collagen supplements on the market and couldn’t find anything that actually reflected what was in the research.
What is collagen?
Collagen is the main protein in our body. Both men and women start losing it after the age of 25 but at different rates. Men lose collagen steadily, whereas women lose it significantly during menopause. The loss of collagen results in the signs of aging, such as wrinkly skin, achy joints and the loss of bone density. It is the glue that holds our body together. That’s the reason why by the time you hit 30, you start getting fine lines and the loss of elasticity.
How can you address the loss of collagen?
It’s about looking at the collagen killers in your life. Protecting yourself from UV radiation is important, as it affects the skin. It’s important to put on sunscreen and wear hats. You have to find that love hate relationship with the sun and use it to your advantage. Sun is very important. You have to understand the damage it can do, but also the benefits of it. Your diet also plays a huge role. Excess sugar breaks down your collagen, as it’s very pro inflammatory and inflammation in general degrades your collagen. Poor sleep also causes the loss of collagen. Besides looking at the collagen killers in your life, clinical studies have shown that including collagen peptides or collagen rich foods in your diet helps your body maintain and boost collagen.
How do you address the concerns of skepticism regarding the effectiveness of collagen supplements?
I do battle with this but in the end, I made this for myself and my clients, because I am the biggest skeptic of all. I didn’t get into this for money but because of research. Everyone is entitled to their own opinion. I just try and put as much information out there as possible because there are a lot of myths. I understand the skepticism because the vast majority of collagen supplements are poorly formulated and don’t necessarily work.
Could you find collagen in food instead of taking supplements?
It’s always good to get collagen from a food source first. Unlike a lot of cultures, especially from Asia, which have a collagen rich diet, it’s a bit challenging with the Swiss diet. Bone broth is probably the best source of collagen. But the reason why our supplements are better is due to the way I have designed it.
How do collagen supplements of Formettā differ to other collagen supplements?
The way I’ve designed it is unlike other supplements. Other supplements tend to take a reductionist approach, where they just take out the one thing they need from the source, such as collagen peptides from chicken soup. Unfortunately, the chicken soup doesn’t just entail the collagen peptides but also a lot of minerals, which are necessary. Formettā is designed more intelligently as it includes all the minerals and all the anti-inflammatory compounds, which help prevent the breakdown of collagen. My intentions were to make it better than the food matrix which is rarely done in supplements.
What is the source of collagen peptides?
Our peptides are derived from bovine hide. They are halal and kosher. It is high-welfare certified. There is no such thing as vegan collagen.
Does taking collagen supplements make your body dependent on them?
No, not at all. That said, if you want to have a break for a few weeks that’s fine. We’ve checked the safety for dosages. The collagen peptides only circulate for two weeks and then they’re gone. That’s why you can still have breaks with effects that last up to around a month. Collagen is breaking down all the time. We have clients who take it for three months and then take a break. This is also a great approach financially.
Is there a significant difference whether you start to take supplements at the age of 25 or 45?
We haven’t tested this. But logically you would think the earlier the better. But I always say it’s never too late to start. I would assume, it would be better to start earlier as you’re always going to have less collagen breakdown, less inflammation and less likelihood of having a chronic disease, which will be more beneficial.
What is your perspective on the role of collagen in the aging process and longevity?
I have a very collagen-centric, but also protein- centric and muscle-centric, view of longevity. As we age, it’s important to nourish our muscles with high- quality protein and collagen in order to maintain our metabolism, which then slows down the aging process.
What is your opinion on a holistic approach toward overall health and well-being?
People concentrate too much on skin health rather than joints, bones and organs and how they’re aging. The healthier we are on the inside, the better we’ll look on the outside. If you’re just getting Botox for your skin, but don’t focus on your inside, you’re going to lose your vitality. There can be synergy. But it’s important to work your way from the inside out. I believe in a holistic approach. There are many things you can do to your skin, but in the end, if you’ve got poor gut health, it’s going to be visible on your skin, too.
What are some key insights on the importance of a nutrient-dense diet?
The key is to follow an anti-inflammatory diet that is really saturated with nutrient-dense foods. It’s better to think about including more good foods rather than excluding bad foods, because by including good foods, the bad ones diminish by default. For example, I always tell people that they can have the breadbasket at the restaurant, but only after eating the salad. By default they tend to not eat it or eat much less.
And what does a nutrient-dense diet consist of?
A lot of anti-inflammatory foods. These are basic foods that are not processed, like fruits and vegetables. It’s important to have diversity in your diet of all of the plant-based foods, meaning that your plate should be colorful. You should always have a big fistful of protein as well. It can be plant based but should be of good quality. Meat is a rich source of nutrients. It’s absolutely fine if you want to follow a vegan diet, but it’s just more difficult because meat is so efficient in terms of nutrients and it’s so bioavailable in terms of the amino acid profile as well. Raw dairy is very nutrient-dense as opposed to processed dairy. Carbs are also fine, in moderation, for most people, as long as they are unrefined, such as sweet potatoes and whole grains.
What is the biggest misconception about nutrition that you’ve encountered?
The biggest misconception is that we think that we can all eat the same and expect the same results. We are more individual than we think; we’ve been led to believe that we’re all the same, but this isn’t the case. The danger comes with generalized information, as people want to sell books or supplements to the public. Unlike other supplements and diet methods, which are very individual and not for everyone, collagen is an exception, because it is a loss in every individual.People really need to find what works for them and stop relying on a diet book or whether it’s someone trying to sell their agenda. There are many factors that people should take into consideration. Finding an expert to help you build a detailed picture of your health is the way to go. I know that it’s a luxury to be able to talk to an expert and undertake DNA and blood tests, but I think what people really need is to understand their body at an in-depth level, as it will allow them to truly unlock their potential.
But isn’t it unfortunate that it’s a luxury to talk to an expert in order to understand your body better?
Yes, but it’s even more tragic that we’ve lost the actual knowledge of how to take care of ourselves instinctively. If you look at ancient cultures or cultures that are still very traditional and are not being influenced by the Western food culture, they’re way better off than us because they aren’t addicted to all the unnatural, genetically modified and processed food that we are being marketed and are consuming. They’re still eating very traditional diets and are very much in touch with the needs of their bodies. It’s not necessary for everyone to do the test if they are conscious of their body, their ancestry and what is good for them.
How can families encourage and promote a culture of healthy eating, especially when children are involved?
I believe that taking time is the essence. As a culture of convenience and comfort, we are too rushed with preparing and eating food that we don’t have conversations about what we’re eating and why. It’s important to understand what a balanced plate is, which includes high-quality protein, vegetables and high- quality fat. Children love the reference of a rainbow plate with colorful food. If children are complaining about eating vegetables, like broccoli, it’s important to explain to them why it’s good for them rather than to force them to eat it.
As we are a culture of convenience, it’s very easy to get high-calorie and empty-nutrition foods. How can you incorporate a nutrient-dense diet in everyday life?
The simpler you eat, the easier it is. There are two great quotes, which I would like to share from the American author and journalist Michael Pollan, who has written many books about nutrition. The first is: “Don’t eat anything your great-great grandmother wouldn’t recognize as food. There are a great many food-like items in the supermarket your ancestors wouldn’t recognize as food.. stay away from these.” I find this to be a really good rule when you’re in the supermarket because it helps you to avoid the ultra-processed foods that were created for convenience for companies to get us addicted to. The second quote is: “Eat food. Not too much, mostly plants.” By food, I mean avoiding ultra- processed food. Therefore, it’s quite simple because all-natural food is nutrient-dense in its own way. It just has to be balanced out with meat, which is nutrient- dense, in combination with vegetables.
Could you share some tips for a healthier lifestyle?
Be realistic when setting your goals and build a detailed picture of your health so you understand your body. You’re not going to achieve your goals to a satisfactory level without truly understanding your body and knowing what works for you. Focus on the four pillars of health: sleep, movement, stress and nutrition.
Could you elaborate on the four pillars of health?
The four pillars of health consist of sleep, movement, stress and nutrition. Sleep is very underrated. It needs to be prioritized, as the rest and repair during sleep is very powerful and is beneficial to people of all ages, young and old. It’s also important to be conscious of when you’re eating and not just what you’re eating. It’s challenging to consider nutrition as the only path to reaching your health goals. Nutrition plays a great role in treating and preventing chronic inflammation, but so do the other three pillars, stress, sleep and movement. Exercise is one of the best longevity “drugs” of all. Daily movement is an absolute must. It is also a great stress management tool. Reducing our stress levels and nurturing our emotional health is unavoidable if you truly want to optimize your health.
What are some key indicators that people should pay attention to when tracking their progress toward being healthier?
First ask yourself: Are you happy about how you look and how you feel? There are several good key indicators for your health, such as sleeping habits, digestion, stool health and skin health. But in the end, it’s important to consider the four key pillars of health and seeing which one needs to be prioritized and optimized.
What is a common challenge that people face when trying to adopt a healthier lifestyle?
I think the biggest challenge is the food corporations that really don’t have our best interests at heart when it comes to our health and yet have so much control over what we eat, regardless of us liking it or not. It really comes down to psychology. The food industry is very clever on how to addict us to food. They manipulate the consumer by adding a slight amount of sugar to food which shouldn’t even be sweet. They know exactly how much sugar to add so it is undetectable by the consumer but at the same time very addictive. For example, adding sugar to bread is enough for our brain to get a dopamine response, which then makes us addicted and wanting more.
How can you overcome this challenge?
You cannot rely on food corporations to have your health in their interest. It needs to be taken into your own hands. You need to learn to read labels and the fine print to understand what’s inside the food.
How do you help reduce sugar consumption?
The help I provide to reduce sugar consumption really depends on the person. For some people, I put on glucose monitors to show them how their body goes through glucose spikes, which can really age their body. For some, it’s not enough and I give them substitutes, like monk fruit. You can still enjoy the sweetness and get the reward response without any bad consequences.
What role does hydration play in overall health and achieving nutrition goals?
Hydration is very important, for your inside and outside. The amount of water people should drink is very individual and depends on how much sport you do or how much coffee you drink. A good indicator is looking at your urine color. But the myth of drinking two liters of water a day has never really been proven.
Are there specific nutrition trends that you believe will gain prominence this year?
I think there is this trend of longevity. It’s swept over most of Australia, the US and the UK already. Now it’s really coming to Switzerland, with a lot of longevity clinics opening up. It’s great that people are taking care of themselves more than ever and wanting to live longer. Although I don’t like that it’s being marketed as something that’s insanely expensive, I know that a lot of ancient wisdom is going to come through. I know that the longevity trend is targeting people of the age of 40 and beyond. I think another trend is that people are going to be on a lot of supplements, as the supplement industry is just booming. I don’t think that’s great, for food should always come before supplements. If you do take in supplements, it should be done wisely.
Discover more about Dr. Vanessa Craig’s endeavors here:
formetta.com
rivr.ch
Order the first print issue of QISMAT here:
https://qismat.ch/order-the-magazine/