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.