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[@hubermanlab] AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More

· 6 min read
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@hubermanlab - "AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More"

Link: https://youtu.be/q-wRvsiGYIs

Short Summary​

This Huberman Lab podcast excerpt promotes the premium subscriber channel, which supports research in mental and physical health, amplified by a 3-to-1 dollar match. The episode then explores the question of whether bone broth or collagen protein are better than whey protein for health, answering that while whey protein is better for muscle protein synthesis due to its high leucine content, bone broth and collagen protein have benefits for skin elasticity and appearance.

Key Quotes​

Here are four quotes from the provided transcript that represent valuable insights or interesting data points:

  1. "Bright lights at night also increase cortisol levels. And by blocking those short wavelengths of light, you offset the reductions in melatonin and the increases in cortisol that would otherwise occur." (Highlights the impact of light on hormones and potential mitigation strategies.)

  2. "...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..." (Provides a specific benefit of whey protein related to muscle growth and repair.)

  3. "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? And the answer there would be no, at least not in any direct way." (Clarifies the distinct benefits of collagen for skin health compared to whey protein.)

  4. "...one of the things that has been shown to contribute to acne in some people, OK, not all, but in some people, is having a high leucine content in the diet... Whey protein has been evaluated for its tendency to increase acne in some people." (Presents a potential negative side effect of whey protein for some individuals and connects it to leucine content.)

Detailed Summary​

Here's a detailed summary of the YouTube video transcript provided, organized into bullet points:

I. Introduction and Housekeeping

  • Huberman Lab Podcast: Announces the ongoing Huberman Lab podcast series, which includes full-length episodes released on Mondays and Huberman Lab Essentials (30-minute actionable protocols) on Thursdays. All are free on YouTube, Apple, Spotify, and X.
  • Premium Subscriber Channel: The premium channel was started to support research at Stanford School of Medicine and elsewhere, focusing on applied research to develop novel therapeutics for mental health, physical health, and performance.
  • Light Management: Dr. Huberman discusses the importance of dimming lights at night to support melatonin production and reduce cortisol levels. He mentions wearing ROKA red lens glasses to block blue and green light, further mitigating the effects of bright lights at night.

II. Huberman Lab Premium Channel Details

  • Research Funding: Premium channel revenue funds applied research for mental/physical health and human performance.
  • Matching Donations: For every dollar the premium channel generates, three additional dollars are provided by The Tiny Foundation and two anonymous donors, resulting in a 4x amplification of the funding.
  • Data Sharing: The results of funded studies and actionable tools will be shared with the audience upon completion and publication.
  • Subscription Information:
    • Cost: $10 per month or $100 per year. Lifetime membership also available.
    • How to Subscribe: hubermanlab.com/premium
    • Premium members can access the full AMA episode and download the premium member feed at hubermanlab.com/premium.

III. AMA Question: Bone Broth/Collagen vs. Whey Protein

  • The Question: Is there a distinct health advantage to using bone broth or collagen protein versus whey protein?
  • General Protein Overview: Not all proteins are equal. Key factors are bioavailability (how easily assimilated) and amino acid content.
  • Leucine Importance: Leucine is an essential amino acid important for muscle protein synthesis, and whey protein generally has higher levels than bone broth or collagen.

IV. Whey Protein - Advantages and Considerations

  • Muscle Protein Synthesis: Whey protein is superior for muscle growth, repair, and strength due to its high leucine content.
  • Exercise Context: Even without intense exercise, whey protein aids muscle protein synthesis. This is especially beneficial after resistance training (even near failure).
  • Overall Health: Supporting muscle protein synthesis and recovery is generally good for overall health and immune function.
  • Dosage: Recommends approximately 1 gram of quality protein per pound of lean or desired body weight daily for those seeking muscle protein synthesis, recovery, and general health.
  • Food Sources: Suggests getting 60-70% of protein from whole food sources (lean meats, chicken, eggs, fish; beans and rice for vegetarians) and the remaining 30-50% from protein powders/bars.

V. Bone Broth/Collagen - Advantages and Considerations

  • Skin Health: Bone broth and collagen protein have some data supporting improvements in skin elasticity and appearance when ingested regularly (15 grams per day for at least two weeks).
  • Not a Replacement for Whey: Whey protein will not support skin health in the same way bone broth or collagen protein will.
  • Calorie Consideration: Bone broth and collagen protein contain calories, protein, and sometimes fat. Check the packaging.

VI. Potential Downsides of Whey Protein

  • Acne: A high leucine content (found in whey protein) has been linked to increased acne in some people due to its effect on the mTOR pathway.
  • Interaction with Hormones: Women might experience increased acne from whey protein during specific phases of their menstrual cycle due to interactions between mTOR and fluctuating hormones.
  • Recommendation: Individuals experiencing acne might try removing whey protein to see if it alleviates symptoms.
  • Become a "Scientist of Yourself": Experiment with different protein sources and track your reactions.

VII. Conclusion

  • Individualized Approach: Find what works best for your body and adjust protein sources/timing based on individual responses (stomach discomfort, skin issues, etc.).
  • Premium Channel Promotion: Encourage listeners to subscribe to the premium channel for full AMA episodes, transcripts, early access to events, store discounts, and special gifts.
  • Hubermanlab.com/premium: Where to learn more about becoming a premium member.
  • Gratitude: Thanks listeners for their interest in science.