Huberman Lab

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

Welcome to a preview of the 19th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. If you're an existing Huberman Lab Premium member, you can log in to access the full episode at https://hubermanlab.supercast.com. If you’re not a member, you can learn more and join Huberman Lab Premium at https://www.hubermanlab.com/premium. ROKA Wind Down™: https://www.roka.com/huberman Huberman Lab Essentials: https://go.hubermanlab.com/essentials *Timestamps* 00:00:00 Introduction 00:00:15 The Importance of Light Management for Sleep 00:00:58 Huberman Lab Premium 00:01:33 Research Funding & Matching Donations 00:03:05 Subscription Details & Benefits 00:03:48 Protein Sources 00:05:18 Comparing Whey Protein, Bone Broth, & Collagen 00:10:08 Protein Intake Recommendations 00:14:22 Whey Protein & Skin Health 00:17:42 Conclusion *In the full AMA episode, we cover:* - Creatine & Water Retention - Creatine for Brain Health - Creatine Use in Teenagers - Safety & Effects of Smelling Salts - Other Stimulants: Caffeine & Nicotine - Prescription Stimulants & Cognitive Enhancers Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

AHAndrew Hubermanhost

Apr 25, 2025·18m·Watch on YouTube ↗

📖 CHAPTERS

1. 1
   0:00 – 1:30

   Intro, Blue-Light Blocking, and Podcast Format

   Huberman opens by explaining why he’s wearing red-lens glasses at night and how blocking blue and green light can support melatonin and reduce nighttime cortisol. He then outlines the different Huberman Lab content formats and introduces the premium channel and its purpose.

2. 2
   1:30 – 4:00

   Premium Channel and 4X Research Funding Match

   He describes how the premium channel revenues are funneled into applied and some basic research on mental and physical health and performance. A three-to-one donor match amplifies every dollar from subscribers, and he explains membership options and benefits.

3. 3
   4:00 – 6:00

   Question Introduction: Collagen/Bone Broth Versus Whey Protein

   The AMA portion begins with a listener question asking whether bone broth or collagen offer a distinct health advantage over whey protein. Huberman frames the answer by emphasizing that different protein sources vary in quality, bioavailability, and amino acid composition.

4. 4
   6:00 – 10:00

   Why Whey Protein Wins for Muscle and Strength

   Huberman explains that whey’s higher leucine content and superior amino acid profile make it the better choice for muscle growth, strength, and recovery. He stresses that even without exercise, high-leucine protein stimulates muscle protein synthesis and supports overall health.

5. 5
   10:00 – 14:00

   When Collagen and Bone Broth Shine: Skin Health and Appearance

   He shifts to collagen and bone broth in the context of skin health, noting that daily collagen intake around 15 grams for at least two weeks can improve skin elasticity and appearance. These benefits are real but modest, and they do not overlap substantially with whey’s muscle-focused advantages.

6. 6
   14:00 – 17:40

   Daily Protein Targets and Budgeting Whole Foods vs. Supplements

   Huberman provides practical guidance on how much protein to eat daily and how to source it. He recommends roughly 1 g of protein per pound of lean or desired body weight, with most coming from whole foods and the remainder from supplements like whey, adapting to individual budgets and preferences.

7. 7
   17:40 – 20:00

   Personal Example, Flexibility, and Role of Non-Protein Foods

   Using his own intake as an example, Huberman illustrates that protein targets don’t need to be hit perfectly every day. He reminds listeners to also prioritize vegetables, fruits, and, where appropriate, starchy carbohydrates within their overall nutrition framework.

8. 8
   20:00 – 24:00

   Leucine, Whey, and Acne: Individual Variability and mTOR

   He addresses the potential downside of high-leucine whey: in some individuals, it may worsen acne via effects on insulin and mTOR signaling. Women can be particularly sensitive at certain menstrual phases, and he suggests simple self-experiments like removing whey to assess skin changes.

9. 9
   24:00

   Becoming a Scientist of Yourself and Closing Remarks

   Huberman concludes by encouraging listeners to systematically test how different protein sources affect them, from digestion to skin to performance. He then closes the AMA preview, reiterates premium membership details, and thanks listeners for their interest in science.