Dr. Ray Peat Inspired Gelatin Gummies Recipe
Nourish Your Body with
Gelatin Gummy Bears (or Hearts)
These Ray Peat-inspired gummy bears aren't just a delicious treat—they’re a powerhouse of nutrients that support your body from the inside out. The star ingredient, gelatin, is a natural source of collagen, which plays a key role in maintaining healthy hair, skin, nails, and connective tissues. Collagen supports skin elasticity, strengthens hair and nails, and promotes the health of joints, tendons, and ligaments, making it a vital addition to your diet, especially as we age.
Gelatin also soothes the gut lining, making it beneficial for digestion, and provides glycine, an amino acid that supports restful sleep and helps balance stress hormones. Combined with fresh fruit juice, these gummies deliver a boost of natural sweetness and essential nutrients.
To make these gummies even more health-boosting, you can infuse them with herbs like:
Lemon balm for a calming effect.
Ashwagandha for stress relief.
Albizia julibrissin to uplift your mood.
Simply add an extract of your chosen herbs to the juice before preparing the recipe to create gummies that are not only tasty but also tailored to your wellness goals. Whether you're looking to glow from the inside out or support your body's connective tissues, these homemade gummy bears are a simple, fun, and nourishing way to elevate your daily routine!
Dr. Ray Peat on Gelatin, Stress, and Longevity
Dr. Ray Peat highlights the transformative health benefits of gelatin, emphasizing its role in mitigating stress, promoting longevity, and supporting overall well-being. Gelatin, a cooked form of collagen, is rich in amino acids like glycine, proline, and alanine, with glycine making up 35% of its composition. Glycine, in particular, has broad protective properties, including anti-inflammatory, anti-stress, and cytoprotective effects, making it a powerful tool for improving health and resilience.
The Modern Diet Deficiency
In industrialized societies, diets have shifted away from traditional, gelatin-rich foods to muscle meats, which are high in tryptophan and cysteine. These amino acids, while essential in small amounts, are linked to thyroid suppression, inflammation, and accelerated aging when consumed in excess. Traditional diets, which include collagen-rich parts of animals like skin, cartilage, and bones, provide a more balanced amino acid profile, promoting health and mitigating the harmful effects of stress.
Health Benefits of Glycine and Gelatin
Dr. Peat underscores glycine’s critical role as an inhibitory neurotransmitter that calms the nervous system, promotes restful sleep, and protects against stress-induced cellular damage. Its benefits include:
Anti-inflammatory Action: Glycine reduces oxidative stress, stabilizes cells, and mitigates inflammatory pathways, making it beneficial for conditions like arthritis, fibrosis, and colitis.
Metabolic Support: By improving insulin sensitivity and lowering blood sugar, glycine helps combat diabetes and metabolic disorders.
Neurological Protection: Glycine aids recovery from strokes, reduces seizures, and supports brain function, memory, and learning.
A Holistic Perspective on Nutrition
Dr. Peat critiques modern nutritional science for its reductionist approach, which often focuses narrowly on growth metrics and minimum daily requirements. This paradigm overlooks the nuanced and essential roles of nutrients like glycine in promoting longevity, brain health, and resilience to stress. Instead, he advocates for a holistic perspective that integrates traditional dietary practices with modern understanding, emphasizing the body’s complex interaction with its environment.
Practical Integration
Incorporating gelatin into the diet is a simple and effective way to reap these benefits. Traditional preparations like broths, soups, and stews made from collagen-rich parts of animals are excellent sources. For convenience, powdered gelatin can be dissolved in hot water and added to a variety of dishes, from desserts to beverages. Dr. Peat suggests pairing gelatin with muscle meats to balance the amino acid profile and counteract the potentially harmful effects of tryptophan and cysteine.
By revisiting traditional foods and incorporating gelatin into daily meals, we can harness its remarkable ability to protect against stress, support metabolic health, and promote longevity—a testament to the wisdom of both traditional diets and Dr. Peat’s holistic approach to health.
Dr. Ray Peat Inspired Gelatin Gummies
10-15 min prep
1 hr to set
Ingredients:
1 cup fresh, pulp-free juice (avoid canned juice or “from concentrate”, as it may contain additives or be overly processed/pasteurized)
3 tablespoons grass-fed gelatin powder
1-2 tablespoons honey (optional, for sweetness)
Pinch of sea salt
Silicone gummy mold (AF Link) or glass container & knife
Saucepan to heat your mixture
Glass measuring cup
Whisk
Instructions:
Prepare the fruit juice:
If using fresh juice, make your juice by either using a juicer or blending and straining your fruit.
Slightly warm the juice to about room temperature in a saucepan over low heat (do not boil, as high heat can degrade the enzymes in fresh juice).
Bloom the gelatin:
In a small bowl, sprinkle the gelatin over ~1/4 cup of the room-temperature juice. Let it sit for 5-10 minutes to "bloom" (hydrate and swell).
Combine and heat:
Once bloomed, add the gelatin mixture to the saucepan with the warm fruit juice.
Stir constantly over low heat until the gelatin is fully dissolved (about 1-2 minutes). Avoid boiling.
Sweeten and flavor:
Add honey (if desired), and a pinch of salt. Stir until combined and taste to adjust sweetness.
Pour into molds:
Pour the mixture into silicone gummy molds (or a small pan if you plan to cut them into squares later). Use a spoon or small funnel to avoid mess.
Chill:
Place the molds in the refrigerator for 1-2 hours, or until fully set.
Remove and store:
Carefully remove the gummies from the molds. Store them in an airtight container in the fridge for up to 1 week.
Notes:
Enzyme activity: Pineapple contains bromelain, which can prevent gelatin from setting. Slightly warming the juice will reduce the activity of this enzyme while preserving most of its benefits.
Fresh Juice > Canned: Fresh juice is free from additives like preservatives, artificial flavors, and excess sugars that can undermine the health-promoting properties of the recipe. Additionally, store-bought juices are often pasteurized, a process that can destroy vital enzymes and reduce the bioavailability of vitamins. By using fresh juice, you’ll ensure your gummies are packed with natural antioxidants, enzymes, and flavors, making them as nourishing as they are delicious.
Grass Fed Gelatin: Gelatin sourced from grass-fed animals is richer in nutrients, including amino acids like glycine and proline, which are essential for repairing connective tissues, supporting gut health, and promoting healthy hair, skin, and nails. Additionally, grass-fed and finished animals are raised on natural diets without antibiotics or hormones, resulting in a cleaner, more sustainable product. By opting for grass-fed gelatin, you’re not only prioritizing your health but also supporting ethical farming practices and animal welfare.
Troubleshooting Your Gummies
Beefy Taste: If you made your gummies and they have a beefy flavor or smell to them, it could come down to the purity of your gelatin. I suggest trying a different brand, but in the meantime you can still add this beefy tasting one to broths and other foods with a similar flavor profile. Alternatively, you could also choose a stronger, more tangy tasting juice like pineapple to cover up the beefiness.
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Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutr J. 2010 Mar 10;9:10. doi: 10.1186/1475-2891-9-10. PMID: 20219103; PMCID: PMC2846864.
Peat, R. (2009). Gelatin, stress, longevity. Retrieved from Ray Peat's website.
