AMA #19：胶原蛋白vs.乳清蛋白、肌酸、嗅盐、兴奋剂及其他

欢迎收听胡伯曼实验室播客，我们将讨论科学及基于科学的日常工具。

Welcome to the Huberman Lab Podcast where we discuss science and science based tools for everyday life.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科学教授。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我目前佩戴着我的ROKA红色镜片眼镜，这种镜片可以阻挡蓝光和绿光，这两种都属于所谓的短波长光。

I'm also wearing my ROKA red lens glasses which block both blue light and green light, both of which are so called short wavelength light.

这是因为我们是在夜间录制这次问答环节，这里的灯光非常明亮，而夜间的强光会抑制褪黑素的分泌，褪黑素是促进睡眠的激素。

That's because we are recording this AMA at night and the lights in here are very bright and bright lights at night will quash your melatonin, which is the hormone of sleepiness.

夜间的强光还会提高皮质醇水平。

Bright lights at night also increase cortisol levels.

通过阻挡这些短波长的光线，你可以抵消本会发生的褪黑素减少和皮质醇升高。

And by blocking those short wavelengths of light, you offset the reductions in melatonin and the increases in cortisol that would otherwise occur.

我通常的建议是，无论你是否选择佩戴蓝绿光阻断镜片、蓝光阻断镜片，或干脆不佩戴任何镜片，都请在夜间调暗灯光，这将极大促进你入睡的过渡过程并提升睡眠质量。

And I always make the general recommendation that whether or not you decide to wear blue green blockers or blue blockers or simply no blockers that you dim your lights at night, it will greatly facilitate your transition to sleep and the quality of your sleep.

因此，本次问答环节属于我们的高级订阅者频道内容。

So this AMA is part of our premium subscriber channel.

我们的高级订阅频道是为了支持常规的《Huberman 实验室播客》而设立的，该播客每周一发布。

Our premium subscriber channel was started in order to provide support for the standard Huberman Lab Podcast, which of course comes out every Monday.

这些是完整长度的节目。

Those are full length episodes.

我们现在还推出了《Huberman 实验室精要》节目，每期时长为三十分钟，仅包含精要内容。

We also now have Huberman Lab Essentials episodes, which are thirty minute Essentials only episodes.

仅包含可操作的方案以及这些方案背后的关键机制。

So just the actionable protocols and the key mechanisms behind those protocols.

这些节目每周四发布。

Those come out every Thursday.

完整长度的节目和精要节目都免费向所有人在所有主流平台上提供。

Both the full length episodes and Essentials episodes are available at zero cost to everybody on all standard platforms.

因此，在 YouTube、Apple、Spotify 上都可以收听，我们现在也在 X 平台上提供完整长度的节目。

So YouTube, Apple, Spotify, we now have the full length episodes on X as well.

我们设立高级频道的目的是为斯坦福大学主校区及其他地方开展的令人兴奋的研究提供支持。

We started the premium channel as a way to generate support for exciting research being done at Stanford School of Medicine on the main campus at Stanford and elsewhere.

我们资助的研究主要是应用型研究。

The research that we fund is largely applied research.

我们确实也会资助一些基础研究，但主要是应用型研究，即旨在尽快为心理健康、身体健康和人类表现开发新型疗法的研究。

We do fund some basic research, but it's largely applied research, meaning it's research that's geared toward developing novel therapeutics for mental health, physical health, and performance in humans as soon as possible.

我们已经进行了多轮研究资助，我很高兴能向你们介绍这些研究的成果，一旦有结果就会公布。

We've already done several rounds of research funding, and I'm excited to tell you about the results of those studies as they become available.

我也很高兴地通知大家，对于Huberman实验室高级频道为研究项目产生的每一美元，现在都有三位匹配捐赠者提供同等金额的匹配资金。

I'm also pleased to inform you that for every dollar that the Huberman Lab Premium channel generates for research studies, there are now three matching donors that match that amount.

Tiny基金会以及另外两位慷慨的匿名捐赠者已同意进行一对一匹配。

The Tiny Foundation along with two other generous anonymous donors have agreed to do a dollar for dollar match.

因此，从技术上讲，由于有一对一匹配的数量，现在实际上是每提供一美元，就有四倍的资金进入高级频道的研究基金，即每由高级频道提供一美元用于研究，就有三美元匹配资金进入研究基金。

So technically given the number of dollar for dollar matches, it's now a dollar for dollar for dollar for dollar match that is for every dollar provided by the premium channel for research, we have $3 provided to the premium channels research fund.

然后，如我所说，我们会将这些资金分配给斯坦福大学及其他美国各大学的多位研究人员。

And then we distribute that to various investigators, as I mentioned at Stanford and other universities throughout The United States.

这使得用于心理健康、身体健康和表现研究的总资金增加了四倍。

This is a 4X amplification of the total amount of funding given to studies of mental health, physical health, and performance.

当然，当这些研究完成并发表后，我们会确保与您分享从中得出的数据和可操作的工具。

And of course, as those studies are completed and published, we will be sure to share the data and the actionable tools that emerge from those data with you.

因此，对于已经成为高级频道会员的各位，谢谢你们。

So for those of you that are already premium channel members, thank you.

对于正在考虑成为高级频道订阅用户的朋友们，请记住，我们的三比一匹配机制将大大提升您的贡献价值。

And for those of you that are considering becoming a premium channel subscriber, please keep in mind that 3 to $1 match that greatly amplifies your contribution.

要订阅Huberman Lab高级频道，请访问hubermanlab.com/premium。

To subscribe to the Huberman Lab Premium channel, please go to hubermanlab.com/premium.

订阅费用为每月10美元，或者一次性支付100美元即可获得全年会员资格。

It costs $10 a month to subscribe, or you can pay a $100 for an entire year's membership.

我们还提供终身会员资格，这是一次性付款。

We also have a lifetime membership that again is a one time payment.

关于这项终身会员资格的更多信息，请访问hubermanlab.com/premium。

You can find out more about that lifetime membership at hubermanlab.com/premium.

对于已经身为高级频道会员的朋友们，请前往hubermanlab.com/premium下载高级会员专属内容，以便今天完整收听本集节目。

For those of you that are already premium channel members, please go to hubermanlab.com/premium to download the premium member feed in order to access the entire episode today.

对于那些还不是高级会员的人，你们仍然可以收听今天节目前二十分钟的内容，从而判断成为高级会员是否适合你们。

And for those of you who are not premium members, you can still hear the first twenty minutes of today's episode and determine whether or not becoming a premium member is right for you.

那么，不耽误时间了，我现在来回答你们的问题。

And now without further ado, I will answer your questions.

今天AMA的第一个问题是：使用骨汤或胶原蛋白相较于乳清蛋白是否有明显的健康优势？

The first question for today's AMA is Is there a distinct health advantage to using bone broth or collagen protein versus whey protein?

我经常收到这个问题，我在与诺顿医生的那期节目中也提到过。

I get this question pretty often, and I touched on this in the episode that I did with Doctor.

但我认为这里关键要记住的是，虽然蛋白质是三大宏量营养素之一，对吧？

Leigh Norton, but I think the key thing to remember here is that while protein is one of the three macronutrients, right?

蛋白质、碳水化合物和脂肪，并非所有的蛋白质都是一样的。

Proteins, carbohydrates, and fats, not all proteins are created equal.

不同蛋白质来源的差异主要在于这些蛋白质被人体吸收的难易程度以及它们的氨基酸组成。

Now, what differentiates different protein sources has a lot to do with how easily those proteins are assimilated into our body and their amino acid content.

一般来说，蛋白质的生物利用度及其质量或蛋白质评分与多个因素有关，其中最重要的是亮氨酸的含量，这是一种我们必须从食物中获取的必需氨基酸。

Now in general, how bioavailable a protein is as well as its quality or protein score relates to a number of things, not the least of which is the amount of leucine, which is a particular essential amino acid that we need to get from food.

那么，为什么亮氨酸很重要？

So why is leucine important?

亮氨酸是一种必需氨基酸。

Well, leucine is an essential amino acid.

你需要从食物中获取它，一些蛋白质来源，比如乳清蛋白，还有牛肉、鸡肉、鸡蛋等，含有较高的亮氨酸，相比之下，胶原蛋白和某些（并非所有）骨汤中的亮氨酸含量较低。

You need to get it from food and some protein sources such as whey protein for instance, but also beef, chicken, eggs, etcetera, have high levels of leucine as compared to other types of protein, for instance, collagen protein and some not all bone broths.

我稍后会解释我这么说的意思。

And I'll explain what I mean by that in a moment.

所以，如果我们从这个角度重新审视这个问题，把它分成两部分，记住问题原本是：使用骨汤或胶原蛋白相比乳清蛋白，是否有明显的健康优势？

So if we just step back from this question and ask it in two parts, remember the question was, is there a distinct health advantage to using bone broth or collagen protein versus whey protein?

对于这个问题，我们可以非常肯定地回答：乳清蛋白含有相对较高的亮氨酸，因此，如果你的目标是增肌或增强力量、修复肌肉——无论是运动造成的肌肉损伤，还是单纯促进蛋白质合成——乳清蛋白将是更优越的蛋白质形式。

One can be very confident in the answer to that, which is whey protein contains relatively high amounts of the amino acid leucine and therefore is going to be the superior form of protein if your goal is to grow muscle and or get stronger to repair muscle, either muscle damage caused by exercise or simply to engage protein synthesis.

请记住，即使你没有进行剧烈运动或任何抗阻训练——顺便说一句，你应该进行抗阻训练和有氧训练——但即便不运动，膳食蛋白质，特别是含有较高亮氨酸的膳食蛋白质，或者说像乳清蛋白这样亮氨酸含量相对较高的蛋白质，也能促进所谓的肌肉蛋白质合成，这对我们的健康通常是有益的，而且即使你不运动，这种合成也在发生；如果你在运动，尤其是高强度运动，特别是进行大量抗阻训练，或者坦率地说，任何接近力竭的抗阻训练，情况更是如此。

Remember, even if you haven't been exercising intensely or doing any resistance training, and by the way, you should be doing resistance training and cardiovascular training, but independent of exercise, dietary protein in particular dietary proteins that contain high amounts of leucine, or I should say relatively high amounts of leucine like whey protein will help induce so called muscle protein synthesis, which is generally good for us again, and it's occurring even if we're not exercising, if we are exercising, especially if we're exercising very hard and in particular, if we're doing a lot of resistance training or frankly any amount of resistance training that's taken near or to failure, right?

所以，即使不需要举重物，只要你对肌肉施加了足够强的刺激，那么拥有一个生物利用率高、易于吸收、亮氨酸含量相对较高的优质蛋白质来源，就会很有优势。

So it doesn't even have to be heavy weight, but if you're stressing the muscles hard, then having a quality protein source that's bioavailable, that is you can assimilate it, and that has relatively high leucine content is going to be advantageous.

因此，从这个角度来看，我可以自信地回答：与骨汤或胶原蛋白相比，优质的乳清蛋白是更好的蛋白质选择，因为后者所含的亮氨酸相对较少。

So through that lens, I can confidently answer the question by saying that a quality whey protein would be a better choice for a protein as compared to bone broth or a collagen protein, which have relatively low amounts of leucine.

如果你纵观它们的必需氨基酸谱，仅关注亮氨酸并与乳清蛋白比较，我们很容易得出结论：乳清蛋白是更优越的蛋白质形式。

And if you look at their essential amino acid profile just over across the board, just focusing on leucine and compare that to whey protein, we would easily say that whey protein is the superior form of protein.

这既基于其生物利用度，也基于其氨基酸组成。

Again, both based on its bioavailability and its amino acid composition.

那么，这是否意味着骨汤和胶原蛋白完全没有任何价值呢？

Now, that mean that bone broth and collagen protein are not valuable at all?

不，我并没有这么说，好吧？

No, I didn't say that, okay?

那么，骨汤和胶原蛋白在什么情况下是有价值的呢？

So when are bone broth and collagen proteins valuable?

这一点也在几期《休伯曼实验室播客》中提到过，特别是我与诺顿博士合作的那期节目。

So this has also come up in several Huberman Lab Podcast episodes, namely the episode that I did with Doctor.

还有我关于皮肤健康的那期节目，因为有一些数据——虽然不多——表明经常摄入胶原蛋白的人可能会观察到皮肤弹性和外观的一些改善。

Lay Norton, also the episode that I did about skin health, because there are some data, not a ton, but there are some data showing that people who regularly ingest collagen protein can observe some improvements in skin elasticity and appearance.

这些效果显著吗？

Now, are these dramatic effects?

并不是特别显著，但这些效果重要吗？

Not so much, but are these significant effects?

也就是说，与不摄入胶原蛋白或摄入其他蛋白质来源的对照组相比，它们是否具有统计学显著性？

That is, are they statistically significant as compared to a control condition of either no collagen protein or a different protein source?

可以找到一些研究论文表明，确实摄入胶原蛋白。

And there one can find manuscripts that show, yes, indeed ingesting collagen protein.

顺便说一下，骨汤含有大量的胶原蛋白。

And by the way, bone broth has high amounts of collagen.

因此，我们在这里将骨汤和胶原蛋白视为一个整体来讨论，或至少将它们结合起来考虑。

So we're treating bone broth and collagen protein sort of in combination here, or we are considering them in combination.

可以说，骨汤和胶原蛋白中所含的氨基酸已被证明，当每日摄入量达到15克并持续两周或更长时间时，能够支持皮肤的弹性和外观。

And one would say that the amino acids that are contained in bone broth and collagen protein actually have been shown to support skin elasticity and appearance when ingested at levels of fifteen grams per day over a period of about two weeks or more.

那么，从哪种蛋白质来源最有利于改善皮肤健康和外观的角度来看，这种情况下答案是：骨汤和胶原蛋白将优于乳清蛋白。

Okay, so through the lens of which protein source might be best for improving skin health and appearance, the answer in this case would be that the bone broth and collagen protein is going to be superior to whey protein.

然而，请记住，骨汤和胶原蛋白含有热量，对吧？

However, keep in mind that bone broth and collagen protein contain calories, right?

它们含有蛋白质和热量。

They contain protein and calories.

有时它们还含有来自脂肪的热量，很少来自碳水化合物，但你需要查看包装，了解其中还含有其他什么成分。

Sometimes they contain calories also from fat, rarely from carbohydrate, but you need to check the packaging and see what else is in there.

这就引出了一个问题：你应该服用骨汤和胶原蛋白吗？

So that raises the question, should you be taking bone brothcollagen protein?

我会说，要么一种，要么两种都吃，但要么选择骨汤和胶原蛋白，要么我们更科学地问：摄入乳清蛋白能否以某种方式模拟或替代骨汤和胶原蛋白对皮肤健康和外观带来的积极效果？

I would say either or maybe both, but either or and whey protein or rather let's ask the question more scientifically, will taking whey protein support skin health and appearance in a way that either mimics or can replace the positive effects that one gets from bone broth and collagen protein?

答案是否定的，至少在直接意义上不行。

And the answer there would be no, at least not in any direct way.

目前没有证据，或者至少我没有发现任何研究显示，人们通过摄入乳清蛋白来改善皮肤健康和外观。

There's no evidence, or at least there are no studies that I'm aware of, of people taking whey protein as a way to improve skin health and appearance.

不过，值得一提的是，运动后的恢复和促进肌肉蛋白合成通常对身体有益。

Now that said recovering from exercise, inducing muscle protein synthesis, these are things that are generally good for your body.

因此，它们将支持整体健康、免疫健康以及你的整体活力感。

So they are going to support overall health, immune health, your general sense of vigor.

当你锻炼肌肉并恢复时，或者即使只是摄入像乳清蛋白这样的蛋白质时，都会发生各种下游效应——请记住，还有其他富含亮氨酸的蛋白质，和乳清蛋白一样，有助于肌肉蛋白合成。

There's all sorts of downstream things that happen when you stress your muscles and then recover them, or even if you just eat a protein like whey protein and keep in mind, there are other proteins that have high leucine content that lend themselves as whey protein does to muscle protein synthesis.

因此，这将营造出一种整体的健康环境。

So that's going to create an overall milieu, an environment of health.

这当然不是通往健康的唯一途径，但在适当的背景下，只要摄入量和摄入时间正确，它将营造出一种总体的健康环境。

It certainly isn't the only path to health, but it's going to create a general milieu of health in the right context, provided you're ingesting it at the right amounts and in the right times.

顺便说一句，当我这么说时，我知道人们会想：那么，正确的摄入量是多少呢？

And by the way, when I say that, I know people are thinking, well, how much is the right amount?

我认为，大多数追求肌肉蛋白合成、运动恢复和整体健康的人，每天摄入大约每磅瘦体重或目标体重一克优质蛋白会比较合适——我对这些细节并不太苛刻。

I am of the belief that most people who are seeking muscle protein synthesis, recovery from exercise and general health would do well to ingest approximately, I'm not super neurotic about these things, approximately one gram of quality protein per pound of lean body weight or desired body weight, okay?

或者，如果你希望更宽松一点，有些人会直接说每天每磅体重摄入一克优质蛋白。

Or if you want to be a little looser about it, some people will just say one gram of quality protein per pound of body weight each day.

因为这因人而异。

Because that's going to vary from person to person.

那么，要摄入多少乳清蛋白呢？

So how much whey protein?

这取决于你摄入的其他蛋白质有多少。

Well, it depends on how much other protein you're ingesting.

让我们来简化一下这个问题。

So let's simplify things here.

如果你在努力达到每磅体重摄入一克蛋白质的目标，而你的预算有限（大多数人都是如此），我个人建议你将这部分蛋白质需求的相当大一部分来自乳清蛋白。

If in trying to get that one gram of protein per pound of body weight or so, you have a limited budget as most people do, I would personally suggest that you get a significant portion of whatever that protein requirement is.

可能是150克，可能是200克，也可能是100克，这取决于你的体型。

Maybe it's 150 grams, maybe it's 200 grams, maybe it's a 100 grams, depending on your size.

我建议其中60%到70%的蛋白质来自全食物来源。

I would suggest getting 60 to 70% of that from whole food sources.

比如优质的瘦肉、鸡肉、鸡蛋、鱼类。

So it could be quality lean meats, chicken, eggs, fish.

如果你是素食者，是的，通过豆类和米饭等食物的组合，你也能获得必需氨基酸的适当搭配。

If you're a vegetarian, yes, there are combinations of things like beans and rice that will allow you to achieve the proper combinations of essential amino acids.

有一些非动物性蛋白来源可以满足所有必需氨基酸的需求。

There are some sources of non animal proteins that will meet all those amino acid needs.

你可以在网上查找这些信息，现在很容易找到。

You can look these up, they're easy to find online now.

还有酪蛋白，也就是牛奶蛋白。

There's also casein protein, milk protein.

我建议大部分用于肌肉蛋白合成和运动恢复的蛋白质应来自全食物来源。

I would suggest getting most of your protein for muscle protein synthesis and for recovery from exercise from whole food sources.

剩下的约30%，如果你白天难以摄入足够食物，这个比例甚至可以高达50%，可以来自蛋白粉或蛋白棒。

And then the remaining 30% or so, and I suppose this could be as high as 50% if you're having trouble eating enough during the day could come from a protein powder, so to speak, or a protein bar.

在这种情况下，乳清蛋白是极佳的蛋白质来源。

And whey protein is an excellent source of protein in that instance.

市面上的乳清蛋白含有极少或不含碳水化合物。

And those whey proteins are available out there with minimal amounts or zero amounts of carbohydrate in them.

有些含有甜味剂如罗汉果，有些则没有。

Some of them have sweeteners like stevia, some don't.

它们的价格略有不同。

They vary in cost a bit.

它们的味道和溶解性也略有不同。

They vary in flavor a bit, in mixability a bit.

所以你需要找到适合自己的那种。

So you have to find what works for you.

现在这些产品很容易找到。

These are now pretty easy to find out there.

你只需要选择适合你自己和你预算的那种。

You just have to pick the one that's right for you and for your budget.

以满足你每磅体重摄入一克蛋白质的标准。

That's to meet your one gram of protein per pound of body weight sort of threshold.

而且，你不必每天都过于苛刻地追求达到这个标准。

And again, you don't have to be super neurotic about reaching that threshold every single day.

我体重大约一百公斤，也就是二百二十磅。

I'm about a hundred kilograms or about two twenty pounds.

我现在可能轻一点，大概二百一十磅。

I'm probably a little bit lighter now, maybe two ten pounds.

我每天大概摄入一百七十五到二百一十克蛋白质。

I probably get anywhere from 175 to two ten grams of protein per day.

我最近追踪过数据，但不会苛求每天必须正好摄入二百一十克或二百克。

I know that from having tracked it recently, but I'm not neurotic about making sure that every day I get two ten grams or 200.

我会让摄入量稍微波动一下。

I'll let it vary a little bit.

有时候会低一点，有时候会高一点。

And sometimes it gets a bit lower and sometimes it gets a little bit higher.

至少这对我是有效的。

And at least that works for me.

我目前的生活状态也不是在努力增肌之类的目标。

I'm also not in a mode of life where I'm trying to put on a lot of muscle or something like that.

所以如果你是在增肌，也许你需要更关注这些细节，但以上就是关于你每日蛋白质摄入量的建议。

So if you are, maybe you need to pay a bit more attention to the details, but so that's to get your protein ration per day.

当然，你还需要确保摄入足够的营养。

And of course you also need to make sure you're getting sufficient.

我认为你应该摄入足够的蔬菜和水果。

I believe you should get sufficient vegetables, fruits.

如果这是你的营养计划的一部分，那么淀粉类食物，比如米饭、燕麦等，也可以包括在内，前提是这是你的选择。

And if it's in your nutrition plan, starches, things like rice and oatmeal and things like that, if that's what you do.

我今天意识到，人们正在尝试各种不同的做法。

I realized today people are doing a variety of different things.

骨汤和胶原蛋白确实会计入你的每日总蛋白质摄入量，即每磅体重摄入一克蛋白质。

Now, the bone broth and collagen protein, yes, will factor into your total protein count, that protein ration of one gram per pound of body weight per day.

但请记住，如果你从优质、生物利用率高、亮氨酸含量高的蛋白质角度来看待骨汤，尤其是粉末状胶原蛋白，那么胶原蛋白在这方面并不太理想。

But keep in mind that if you evaluate bone broth or especially powdered collagen proteins through the lens of what is high quality bioavailable, high leucine content protein, collagen protein, or rather powdered collagen protein doesn't scale up that well.

因此，如果你希望改善皮肤健康和外观，当然可以每天补充15克粉末状胶原蛋白，或者喝一些骨汤。

And so I would say if you are interested in improving your skin health and appearance, sure, go ahead and add fifteen grams of collagen protein in powdered form per day or have some bone broth.

我个人非常喜欢骨汤。

I happen to really like bone broth.

它还含有相当数量的蛋白质，我认为我需要再核实一下，但我记得有些产品实际上含有相当量的亮氨酸，只是没有乳清蛋白那么高。

It also has a fair amount of protein and I believe I need to double check this, but I believe that some of them actually have fair amounts of leucine just not as high as whey protein.

好吧，我想明确这一点，因为问题是关于骨汤、胶原蛋白和乳清蛋白之间的比较。

Okay, so I want to be clear about that because the question was about a comparison between bone broth, collagen protein and whey protein.

关于乳清蛋白与皮肤健康，还有一件事要说。

One last thing about skin health as it relates to whey protein.

在我关于皮肤健康的那期节目中，我阅读了大量论文，后来当我邀请医生做客节目时，我们又重新讨论了这些论文。

On the episode I did about skin health, I read a number of papers and then we addressed these papers again when I had Doctor.

特奥·萨利马尼在播客中，他是一位皮肤癌专科医生，即皮肤科肿瘤学家，专长于皮肤癌以及护肤的美容方面。

Teo Salimani on the podcast, he's actually a derm onc or a dermatologist oncologist specializes in skin cancers, but also the cosmetic aspects of skincare.

是什么让皮肤保持良好的弹性，减少玫瑰痤疮、牛皮癣和痤疮等问题。

What makes skin have nice levels of elasticity, reducing things like rosacea, psoriasis, and acne.

在那次讨论中，以及我在单人节目里涵盖的论文中，很清楚的是，饮食中高亮氨酸含量已被证明会促使某些人（并非所有人）出现痤疮。

And in that discussion and in the papers that I covered in the solo episode, it was clear that one of the things that has been shown to contribute to acne in some people, okay, not all, but in some people is having a high leucine content in the diet.

好吧，这与我之前所说的一切似乎相悖，但如果不提这一点，我就失职了。

Okay, so this runs counter current to everything I've said before, but I would be remiss if I didn't say this.

乳清蛋白已被评估其增加某些人痤疮的倾向。

Whey protein has been evaluated for its tendency to increase acne in some people.

这似乎与亮氨酸有关，而亮氨酸在乳清蛋白中含量很高，亮氨酸能激活涉及mTOR（哺乳动物雷帕霉素靶蛋白）的细胞生长通路。

And it seems to be related to leucine, which again is quite present in whey protein and leucine's ability to increase certain components of the cell growth pathway involving mTOR, mammalian target of rapamycin.

关于mTOR我们本可以展开一番讨论，但目前没有时间深入探讨。

There's a whole discussion to have about mTOR that we don't have time to get into right now.

你不应该因为担心会引发痤疮就害怕食用乳清蛋白。

I don't think you should be afraid of whey protein because you think it will induce acne.

目前看来，乳清蛋白中高含量的亮氨酸，以及可能促进胰岛素升高的其他成分，会导致mTOR活性增强，从而在皮肤内部引发某些变化，有时表现为痤疮加重。

What seems to be the case here is that the high leucine content and probably other things in whey protein that are effective in increasing insulin lead to increases in mTOR, which internally to changes in the skin that sometimes show up as increased acne.

我并不是说服用乳清蛋白一定会增加你的痤疮。

Again, I'm not saying that taking whey protein will increase your acne.

我想说的是，如果你有痤疮问题，可以尝试暂停食用乳清蛋白几天或几周。

What I am saying is if you have issues with acne, you might try taking out whey protein for a couple of days or weeks.

通过这样做，观察乳清蛋白是否导致或加剧了你的痤疮症状。

And by doing so, see whether or not whey protein is causing or exacerbating those acne symptoms.

我本人从未注意到乳清蛋白有这个问题，但其他人可能会。

I personally have never noticed that issue with whey protein, but others might.

确实有一些经过同行评审的论文指出了这一点。

And indeed there are some peer reviewed manuscripts that point to that.

最后一点，在与蒂奥·索莱马尼医生的私下讨论中，我们明确了一件事。

And as a final point, one thing that became clear in offline discussions with Doctor.

关于乳清蛋白、亮氨酸与痤疮的问题，特别是对于月经周期中激素波动的女性，她们可能会发现，乳清蛋白和其他高亮氨酸蛋白来源会在月经周期的特定阶段加剧或引发痤疮，这是因为mTOR通路与月经周期不同阶段波动的激素之间存在相互作用。

Teo Soleimani about this whey protein leucine acne thing is that for women in particular whose hormones cycle across the month, they may find that whey protein and other high leucine protein sources will exacerbate or create acne at particular phases of their cycle because of the interaction between that mTOR pathway and some of the hormones that fluctuate during different phases of the menstrual cycle.

因此，我们都必须学会成为自己身体的科学家。

So we all have to learn to be scientists of ourselves.

也就是说，尝试某样东西，看看自己喜欢与否，然后问自己为什么，对吧？

That is to try something, see if we like it, see if we don't, ask ourselves why, right?

如果你对某种品牌的乳清蛋白感到胃部不适，请不要再使用它，对吧？

If you get stomach discomfort from a given brand of whey protein, please don't take that one again, right?

你必须找到适合自己的方式，并留意是否在月经周期的某个阶段摄入乳清蛋白后出现了痤疮或其他皮肤症状——如果是，你可以在那个阶段暂停使用，只在其他阶段服用；如果没有任何问题，那就继续服用。

You have to find what works for you and then pay attention to whether or not, for instance, if a woman and you're seeing some increase in acne or other skin symptoms by taking whey protein at a particular phase of your cycle, maybe you stop taking it during that phase and take it only in other phases, or you have no issues, go ahead and take it.

对于男性来说，他们的激素显然不会像女性那样在整个月经周期中大幅波动，即使有波动，也主要受睡眠、压力等因素影响，但你明白这个意思。

For men whose hormones obviously don't cycle as much throughout the month, if at all, they're going to cycle depending on sleep, etcetera, stress, etcetera, but you get the idea.

如果你正在经历严重的痤疮问题，可以完全停止使用乳清蛋白，尝试改用酪蛋白或其他优质蛋白，观察你的反应如何。

If you are experiencing troubling levels of acne, take weight protein out altogether, maybe replace it with a casein protein or other high quality protein and see how you react.

再次强调，要做自己身体的科学家。

Again, become a scientist of yourself.

你会感谢自己这么做的。

You'll be glad you did.

感谢你参与本场问答环节的开始部分。

Thank you for joining me for the beginning of this Ask Me Anything episode.

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To hear the full episode and to hear future AMAs, go to hubermanlab.com/premium to become a Premium member.

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Other membership benefits include access to transcripts of HubermanLab episodes, early access to HubermanLab events, and a discount on all items in the HubermanLab store, along with special gifts from our sponsor.

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To learn more, go to hubermanlab.com/premium.

一如既往，感谢您对科学的关注。

And as always, thank you for your interest in science.