How To AVOID ACNE While Working Out & Gaining Muscle!
Summary
TLDRIn 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
- đȘ Gaining muscle at the gym often leads to more acne due to increased calorie and protein intake, which triggers mTOR and sebaceous gland activity.
- đïžââïž Exercise can help stabilize hormone levels, potentially reducing acne for those with imbalanced hormones.
- đ« Overusing supplements can tax the liver and lead to increased acne due to heightened toxicity and cortisol levels.
- đ„ A plant-based diet with adequate protein can be beneficial for muscle gain and acne management, as it reduces leucine intake and avoids dairy.
- đ„Š Eating clean and avoiding high-fat and high-sugar foods can help control acne, as they can increase sebum production.
- đ„€ Caffeine in pre-workouts and energy drinks can increase cortisol levels, contributing to acne breakouts.
- đ„ Dairy is a common acne trigger and is best avoided, especially in concentrated forms like protein powders.
- đ„© High-protein meats are high in leucine, which can exacerbate acne; consider reducing intake or replacing with plant-based proteins.
- đââïž Even for those naturally skinny, it's important to eat clean and not rely on junk food for calorie intake to gain weight.
- đż 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
đȘ 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.
đ„ 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.
đż 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.
Mindmap
Keywords
đĄAcne
đĄBulking
đĄCutting
đĄmTOR
đĄSebaceous glands
đĄSupplements
đĄLeaky gut syndrome
đĄCortisol
đĄProtein
đĄPlant-based protein
đĄLeucine
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
of my big acne program that covers
everything you possibly need to know
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
a link in the description below for that
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
if you're not subscribed already i'll
see you skin bosses later remember you
are not alone you are beautiful
and you're part of team activity
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