How To AVOID ACNE While Working Out & Gaining Muscle!

Summary

In this video, the speaker addresses the common concern of whether gym workouts and muscle gain can lead to acne. They explain that while increased calorie and protein intake can trigger acne due to the activation of mTOR and sebaceous gland oil production, regular exercise can help stabilize hormone levels, potentially reducing acne. The speaker advises on supplement intake, cautioning against overuse, and suggests plant-based proteins as an alternative to dairy and meat, which can exacerbate acne. They also emphasize the importance of eating clean and managing stress to minimize acne while pursuing fitness goals.

Takeaways

• 💪 Gaining muscle at the gym often leads to more acne due to increased calorie and protein intake, which triggers mTOR and sebaceous gland activity.
• 🏋️‍♂️ Exercise can help stabilize hormone levels, potentially reducing acne for those with imbalanced hormones.
• 🚫 Overusing supplements can tax the liver and lead to increased acne due to heightened toxicity and cortisol levels.
• 🥗 A plant-based diet with adequate protein can be beneficial for muscle gain and acne management, as it reduces leucine intake and avoids dairy.
• 🥦 Eating clean and avoiding high-fat and high-sugar foods can help control acne, as they can increase sebum production.
• 🥤 Caffeine in pre-workouts and energy drinks can increase cortisol levels, contributing to acne breakouts.
• 🥛 Dairy is a common acne trigger and is best avoided, especially in concentrated forms like protein powders.
• 🥩 High-protein meats are high in leucine, which can exacerbate acne; consider reducing intake or replacing with plant-based proteins.
• 🏃‍♂️ Even for those naturally skinny, it's important to eat clean and not rely on junk food for calorie intake to gain weight.
• 🌿 The video suggests that a plant-based, balanced diet with minimal supplements and a focus on clean eating can support fitness goals without worsening acne.

Q & A

Can you gain muscle at the gym without causing acne?

While it's common to experience more acne when trying to gain muscle at the gym, it's not inevitable. By understanding the factors that contribute to acne and making informed choices about diet and supplements, it's possible to minimize acne breakouts.

What is the role of mTOR in acne development?

mTOR, or mechanistic target of rapamycin, is a protein that when activated by high calorie and protein intake, triggers the sebaceous glands to release more oil, which can lead to acne. This is a scientifically backed mechanism that explains the link between diet and acne.

How does exercise affect hormone levels and acne?

Regular exercise can help stabilize hormone levels, which may lead to less acne for individuals with imbalanced hormones. However, it's important to note that the relationship between hormones and acne is complex and can vary from person to person.

What is the potential downside of taking too many supplements while trying to gain muscle?

Taking too many supplements can overtax the liver, potentially leading to increased toxicity in the body. This can result in the body trying to clear the toxins through the pores, which may contribute to acne breakouts.

Why might pre-workout supplements and caffeine contribute to acne?

Pre-workout supplements often contain caffeine, which when consumed in excess can lead to the release of cortisol, a stress hormone. Elevated cortisol levels can increase oil production and potentially cause acne.

What is the speaker's stance on dairy and meat consumption in relation to acne?

The speaker suggests avoiding dairy due to its high mTOR activating properties and potential to cause acne. They also recommend reducing meat consumption due to its high leucine content, which can contribute to acne, and instead opt for plant-based proteins.

Why does the speaker recommend plant-based proteins for those trying to gain muscle and avoid acne?

Plant-based proteins are suggested as an alternative to dairy and meat because they generally have lower leucine content, which can help reduce acne-causing oil production. Additionally, they are often free from hormones and antibiotics found in some animal products.

What advice does the speaker give for individuals who are 'hard gainers' and prone to acne?

The speaker advises hard gainers to focus on consuming clean foods high in calories and protein, such as rice, vegetables, beans, potatoes, and pasta, rather than relying on junk food to gain weight, as the latter can exacerbate acne.

How does the speaker suggest managing protein intake to minimize acne?

The speaker suggests that individuals overestimate their protein needs and that consuming excessive amounts of protein, particularly from sources high in leucine, can contribute to acne. They recommend finding a balance and possibly reducing overall protein intake.

What additional resources does the speaker mention for managing acne and skincare?

The speaker mentions an acne program called 'The Acne Method' for comprehensive acne management and 'Banished' as a skincare brand for dealing with scarring and hyperpigmentation, offering a discount code for viewers.

Outlines

00:00

💪 Balancing Gym Gains and Acne

The paragraph discusses the common concern among fitness enthusiasts about gaining muscle at the gym without causing acne. It acknowledges the increased likelihood of acne when bulking up due to higher calorie and protein intake, which triggers the release of more oil from sebaceous glands. The speaker, with 11 years of lifting experience, explains the traditional bodybuilding cycle of bulking and cutting, and the impact of these practices on hormone levels and acne. The paragraph concludes with a teaser about the most important tip to minimize acne, setting the stage for the rest of the video.

05:01

🥗 Navigating Supplements and Diet for Clear Skin

This paragraph delves into the pitfalls of excessive supplement use, which can overburden the liver and potentially exacerbate acne. It emphasizes the importance of not overdoing supplements and the role of diet, particularly the impact of dairy and meat on acne due to their effects on the mTOR pathway. The speaker shares personal experience and suggests plant-based proteins as an alternative to dairy and reducing meat intake to manage leucine levels, which are linked to acne. The paragraph also touches on the 'bro method' of eating junk food to gain weight and advocates for a cleaner diet to minimize acne triggers.

10:02

🌿 Embracing a Healthier Approach to Fitness and Skincare

The final paragraph reinforces the message of the video by advocating for a cleaner, more mindful approach to diet and exercise to manage acne. It contrasts the common but potentially harmful practices of relying on protein powders and junk food during bulking phases with a more balanced, plant-based diet. The speaker encourages viewers to share their experiences and offers resources for further learning, including a link to an acne program and a discount code for a skincare brand. The paragraph ends on an inspirational note, reminding viewers of the community and support available to them.

Keywords

💡Acne

Acne is a common skin condition that occurs when hair follicles become clogged with oil and dead skin cells. In the context of the video, the speaker discusses how certain lifestyle choices, particularly those related to fitness and nutrition, can exacerbate acne. The video addresses the common concern among gym-goers that muscle gain and bulking up can lead to increased acne.

💡Bulking

Bulking refers to the process of intentionally gaining weight, often through increased calorie and protein intake, to build muscle mass. The video script mentions bulking as a phase that bodybuilders go through, which involves eating more calories than needed to create a surplus for muscle growth. This process, however, is noted to potentially cause more acne due to increased calorie and protein intake.

💡Cutting

Cutting is the opposite of bulking and involves reducing calorie intake to lose body fat while trying to retain muscle mass. The script briefly contrasts bulking and cutting as traditional bodybuilding practices, with the latter being a phase where one eats fewer calories than they burn to shed fat.

💡mTOR

mTOR, or mammalian target of rapamycin, is a protein kinase that plays a key role in cellular growth and metabolism. The video explains that increased calorie and protein intake can trigger mTOR, leading to the release of more oil from sebaceous glands, which can cause acne. This term is central to understanding the biological mechanism behind the link between diet and acne.

💡Sebaceous glands

Sebaceous glands are exocrine glands in the skin that secrete an oily substance called sebum. The video script mentions that when mTOR is activated due to increased calorie intake, these glands release more oil, which can lead to clogged pores and acne. Understanding the role of sebaceous glands is crucial for comprehending how diet can affect skin health.

💡Supplements

Supplements are products taken orally to provide nutrients, such as vitamins, minerals, or proteins, that are missing or insufficient in a person's diet. The video discusses the potential downsides of taking numerous supplements, including the risk of overtaxing the liver and increasing acne through hormonal imbalances.

💡Leaky gut syndrome

Leaky gut syndrome is a condition where the lining of the small intestine becomes damaged, allowing toxins and undigested food particles to pass through. The speaker in the video shares a personal experience of developing this condition due to excessive supplement intake and poor diet, which contributed to acne.

💡Cortisol

Cortisol is a hormone produced in response to stress and low blood sugar levels. The video explains that high levels of cortisol, which can be triggered by excessive caffeine intake and stress, can lead to increased acne. This concept is used to illustrate how lifestyle factors can impact skin health.

💡Protein

Protein is a macronutrient essential for muscle growth and repair. The video emphasizes the importance of protein in fitness routines but also cautions against excessive intake, particularly from dairy and meat sources, which can activate mTOR and potentially worsen acne.

💡Plant-based protein

Plant-based protein refers to proteins derived from plant sources, such as beans, peas, and grains. The video suggests that plant-based proteins can be a better alternative to dairy and meat proteins for those trying to gain muscle while managing acne, as they are typically lower in leucine and other amino acids that can contribute to acne.

💡Leucine

Leucine is an essential branched-chain amino acid that plays a significant role in muscle protein synthesis. The video script points out that high levels of leucine, found in meats, can activate mTOR and potentially lead to acne. It suggests reducing meat intake or switching to plant-based proteins to manage acne while bulking.

Highlights

Gaining weight and muscle at the gym can lead to more acne, but there are ways to minimize it.

Eating more calories and protein can trigger mTOR, causing more oil production and acne.

Exercise can help stabilize hormone levels, potentially reducing acne for those with imbalances.

Supplements can overtax the liver and contribute to acne, especially when combined with a poor diet.

Caffeine from pre-workouts and energy drinks can raise cortisol levels, leading to more acne.

It's possible to gain muscle without relying on dairy or meat, which can cause acne.

Plant-based proteins are recommended as an alternative to dairy and meat for acne-prone individuals.

Meat is high in leucine, an amino acid that can contribute to acne.

The amount of protein and leucine needed for muscle gain is often overestimated.

Eating clean and avoiding junk food can help control acne while gaining weight.

High sugar and fat intake can also increase oil production and acne.

The video suggests that managing supplements and diet is key to gaining muscle without worsening acne.

The presenter shares personal experience with leaky gut syndrome and its impact on acne.

A plant-based diet is recommended for those looking to gain muscle without acne triggers.

The video offers advice on how to balance fitness goals with acne management.

The presenter discusses the role of hormones in acne and how exercise can help rebalance them.

The video provides a comprehensive look at the relationship between diet, supplements, and acne.

Transcripts

welcome back to another video my fellow

skin bosses a question i get all the

time

is can i gain weight muscle at the gym

without causing acne and that's

something that a lot of people are

really confused about

and i'll just say flat out right now

you're going to be battling having more

acne if you are

trying to gain weight at the gym trying

to gain muscle whether you're a girl or

a guy

but there are some very important things

you need to know that can minimize that

and by the end of this i'm gonna tell

you

the most important thing

okay if you guys don't know me uh i've

been lifting for now 11 years and so

i've gone through a lot of phases of

what we call bulking and what we call

cutting or dieting basically adding

weight eating more calories than i need

so that i can get a surplus and gain

muscle

and then dieting and eating less

calories that i burn fat it's not the

way that everyone needs to do it but

it's kind of the traditional way for

like bodybuilders there are

one huge pro and there is one big con

when it comes to

gaining muscle and working out more and

trying to get more fit

when it comes to your skin and your acne

now the big

big con is that eating more calories

plain out and eating more protein

causes more acne now we actually have

science behind this there's a study that

i love to quote

where it says that eating more calories

triggers something in your body called

m torque and when you have more m torque

being activated it actually causes you

to release

more oil from your sebaceous glands so

basically it just means when you eat

more calories you create more oil and if

you're prone to acne that oil clogs

and you get your pimples and your acne

now when it comes to protein

there's a little bit more to go into but

we'll get into that later now the big

pro when it comes to fitness and getting

in shape when it comes to

acne is that a lot of us actually have

imbalanced hormone levels so

we have a natural level where our

hormones are kind of predisposed to

being when our genetics are set in a

certain way

but we do a lot of things in our

lifestyle and on our diet that

changes where our hormones oh are so if

you aren't eating correctly if you

aren't exercising

there's a big chance that your hormones

are a bit out of whack from where they

should be when you start exercising

causes your hormones to stabilize a lot

and they get to a lot better of i guess

just like a

an average of where they should be

naturally so this can actually cause you

to have

less acne if you do need to rebalancing

your hormones it's also just good for

your like life and also just good for

your body

exercising is really important for our

bodies as we get older

you know even beyond acne so anyways i

digress now let's move into some acne

talk with fitness here's one of the

first things that i want to talk about

one of the things that people do when

they first start lifting weights and

they start trying to get

fit and in shape whether they're trying

to get super jacked they're trying to

lean up or get toned or whatever it is

as they

run to their supplement store they go

online and they search all the

supplements that they need

and they buy 150 worth of supplements

right

so they change their diet up and then

they start taking all these supplements

they're probably taking

either a pre-workout uh to get like all

jacked up and energized before the gym

maybe taking a diet like a fat burning

supplement if they're trying to lose

weight

if they're trying to gain weight they're

probably taking a protein or a weight

gainer so it's like a protein with extra

calories in it

and then probably like a bunch of other

stuff that people get sold on randomly

you know whether that be like

liver support pills or vitamins or

creatine

or you know beta alanine or branched

chain amino acids they're like a hundred

different things

it's really easy for you to get wrapped

up and buy all these things now

what can happen when you start taking a

ton of supplements

is that one it can over tax your liver

so

if your liver is having a hard time

taking care of the toxicity in your

blood already from a bunch of other

stuff you do

and then you add a bunch of supplements

you're just giving it more work and a

lot of times what can happen

is you can have basically too much

toxicity and your body tries to clear it

through your pores so that was something

that i had to kind of discover

myself is that i had something called

leaky gut syndrome where i was stacking

on all these extra supplements and

pre-workouts and caffeines and stuff

on top of already eating really terribly

and eating a ton of

food it's causing me acne now the other

thing that can happen is

like i said people take pre-workouts

they drink a lot of caffeine they drink

energy drinks

what can happen with caffeine is if you

become too stimulated you have too much

caffeine every day you can actually

release cortisol which is basically

kind of a we we call it the stress

hormone

but when you have raised levels of

cortisol you have more acne so this is

something that

pretty much everyone can attest to if

you've ever been in a really stressful

situation whether it's exams coming up

or you have a big speech or you have

you know whatever it is you're going to

talk to that person you've been wanting

to and you've got to crush on them

your stress levels go up and you've

probably noticed that when your stress

levels are up

you have more breakouts and that's

literally to do

with an actual hormone called cortisol

it's not just like magical right

so you can also tax your body physically

not just mentally and when you tax it

with caffeine

you have more cortisol so i would say

that managing

how much supplements you actually take

because you don't actually need any of

them

so i would say try to do as little

supplements as possible

you know maybe just protein or maybe

just caffeine or whatever it but just

make sure that you aren't just like

taking everything just for the sake of

taking it

now of course we've all heard that when

you are lifting heavy or you're working

out really hard you need to replenish

your body with protein right

and so what time what happens a lot of

times is that people will start eating

as much protein as possible and usually

people get that from dairy

and meat now i have a huge huge problem

with dairy personally

where it causes me a lot of cystic acne

so i stay

far away from dairy and i would say that

a large majority of people who are

dealing with acne

can attest to the fact that dairy causes

them breakouts there's science behind

this it also

activates mtor like i said before um

this is something that happens across

the board

it's not everybody uh reacts to it as

poorly as other people

some people actually have an allergic

reaction but we all have an activation

of mtor when we ingest

dairy so it's probably in my opinion the

best thing to do is just to a hundred

percent

eliminate dairy completely so when it

comes to like protein powders and stuff

you're saying like well what do we use

i just use a plant-based protein the one

i use is vivo life i always put a link

in the description below i know not a

lot of people are like super into

proteins and stuff but

i do put that down there because people

ask so often i used to take whey protein

from like

like optimum nutrition and stuff and

whey protein is really tasty and it's

really

cheap but like i said it does cause me a

ton of acne because you're basically

taking a concentrated version

of dairy and just really pounding it

every single day so i would stay

far away from that next up we have meats

right so people eat a lot of like

chicken or they'll eat a lot of

like steak or whatever it is right their

turkey ground turkey whatever it is

they're just trying to get a bunch of

protein in the problem with

meats is that they're really high in

amino acid called leucine

so leucine is good for muscle building

but also

bad for acne so this is kind of like the

when it comes to

trying to gain muscle is that like a lot

of the things you do to gain muscle

and be more fit cause acne so

what i would say is a lot of you guys

don't know but i'm plant-based so i

don't eat

any meat and i'm still able to you know

gain tons of muscle and still like

perform great in the gym the problem is

i think a lot of people overestimate how

much protein you need and also

the amount of leucine you need is

overestimated too so

leucine is a strong activator of that

thing

m torque which causes you to have more

oil so a lot of times people will have

400 grams of protein and they don't

actually need that

that's what i used to do back in the day

too i used to think i needed 2 grams of

protein per pound away

i found now that i don't need nearly

that much i'm about 200 pounds right now

give or take sometimes i'll go to 220

sometimes we'll come down to 185 depends

on where i am

but i found that my kind of target zone

is 135 to 150

160 grams of protein now that sounds

crazy

if you're used to thinking that you need

350 400 grams of protein

but think about it like this you only

need a certain amount of protein to gain

that muscle

everything else that you're eating your

body just deals with but it doesn't

actually

use that protein and so in addition to

hitting the amount of protein you need

you take maybe twice as much in and that

extra protein is just triggering your

acne even more

so my solution to that is in my opinion

take out

meats entirely and replace them with

plant-based proteins that way you have

much less leucine coming in you have a

lot cleaner i guess of a source of

protein that doesn't have

like hormones and antibiotics added to

it or just lessen the amount of meat

that you're in taking

so you aren't having you know 10 chicken

thighs

and like tons of steak every single day

i would say

try to minimize it as much as possible

now one of the last things i do want to

touch on

is that a lot of people are really

skinny by default and it's really hard

for them to gain

weight and so what a lot of people will

say is just eat anything that will help

you get calories in

and this is kind of like the traditional

i guess bro method of gaining muscle is

just like

you know what if you're a hard gainer

have donuts have burritos have

whatever works to get you to gain muscle

eating clean is important and i know

there's like a whole

thing about eating clean and and you

know i don't think that you know you

should do anything that causes you to

move into like eating disorder area but

i would say that try to eat as clean as

possible

you know what i'm saying like if it's

possible for you to not just have like

you know what i mean like burritos full

of like sour cream and cheese and stuff

to gain your weight

and you can do it with more clean foods

clean foods like rice and vegetables and

beans and potatoes and those kind of

things

and pastas and stuff i would say do it

the reason why is that

also along with those other things that

activate your m torque and raise the

amount of oil that you create

a lot of sugar and a lot of fat high

amounts of those in your diet

also cause you to create more oil so

what happens is a lot of people like i

said eat junk foods

and so that's something that has a lot

of fat or sometimes it's things that

have a lot of sugar

because a lot of people can put down

candies and things like that easier

that is going to cause you to have more

acne so i could probably go into this

a lot deeper and if you guys want me to

i will make a follow-up part two video

that goes even deeper into this

but that's kind of like the top most

important layer when it comes to getting

fit gaining that muscle going to the gym

and staving away your acne keeping away

acne as much as possible i know it's not

as fun sexy and as easy as maybe you've

seen your friends do it

at school or whatever or as you've heard

before because a lot of people are just

relying heavy on protein powders

eating junk food when they're bulking

and then you know cleaning up for a

couple months when they diet

and i know it sounds like a lot of extra

effort but for those of us who have acne

you know it sucks but we do have to put

extra effort into

ourselves i know it's not ideal but in

the long run it actually is better

because it teaches you

a better way to do things so that you

know

you're not just worrying about your acne

it also actually is really good for your

health

to worry about these things too so i

would say that it's kind of like a

sneaky blessing right

so yeah i think it's important to follow

these things if you're somebody who has

also gotten really into fitness

and have seen what works and doesn't

work for you with your acne i'd love you

to leave a comment below

this video also want to let you guys

know that i just released the

pre-release

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to help heal your skin take control of

it become a skin boss you guys can check

that out it's at the acne method

calm put in the link description below

and if you don't have as much active

acne anymore and you're worried more

about scarring and

your hyperpigmentation and discoloration

my absolute favorite skincare brand of

all time

is banished so definitely check them out

as well you can use my code all caps

brian five for five dollars off your

first order of fifty dollars or more put

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as well

i hope you guys enjoyed this video i

hope it was insightful i'll make another

one if you let me know that you want me

to do it

and if you haven't already give us a

video a big ol thumbs up let me just

open the comments below subscribe

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see you skin bosses later remember you

are not alone you are beautiful

and you're part of team activity