Name: 別再買抗老乳霜了！這個食物能從內到外修復肌膚｜Andrew Huberman (Stop Buying Anti-Aging Creams — This One Food Rebuilds Skin From Within | Andrew Huberman)
Uploaded: 2026-02-17T21:43:17.000Z
Duration: 16 min 56 s

Most people spend more money on what they put on their skin than what they put into their body.

大部分人花在擦在皮膚上的錢，比吃進肚子裡的錢還多。

Yet here is the biological Skin is not built from creams.

但事實上，皮膚的構造並不是靠保養品建立的。

It is built from amino acids, essential fatty acids, vitamins and minerals delivered through your bloodstream.

它是靠胺基酸、必需脂肪酸、維生素和礦物質，透過你的血流送達而形成的。

In fact, the outermost layer of your skin is largely dead tissue.

事實上，你皮膚最外層大部分是死去的組織。

No topical product can travel backward into your dermis and command your fibroblasts to manufacture structurally sound collagen in the way nutrient signaling from food can.

沒有任何外用產品能像食物的營養訊號一樣，逆向進入你的真皮，指令你的纖維母細胞製造結構穩固的膠原蛋白。

Here is what the research Collagen production declines steadily after your mid-20s.

研究顯示，我們在二十幾歲中期後，膠原蛋白生成就會穩定下降。

By your 40s and 50s, the rate of collagen breakdown often outpaces synthesis.

到了四十幾歲和五十幾歲，膠原蛋白分解的速度常常會超過合成。

What is happening in your body when this occurs is not cosmetic.

當這情況發生時，你身體裡發生的事不是表面上的化妝品問題。

Fibroblast cells reduce output, oxidative stress increases chronic low level inflammation, accelerates matrix degradation.

纖維母細胞的產量減少，氧化壓力增加慢性低度發炎，加速基質降解。

The result is thinner skin, less elasticity, slower wound healing and the visible markers we call aging.

結果就是皮膚變薄、彈性變差、傷口癒合變慢，還有我們稱為老化的明顯跡象。

It responds to internal nutrient availability, inflammatory signaling and hormonal balance.

它會對體內的營養素供應、發炎訊號和荷爾蒙平衡做出反應。

That means you can influence it from the inside out.

這表示你可以從內而外影響它。

There is one specific food that delivers the precise building blocks required for collagen synthesis, glycine balance and dermal repair in a way most anti aging creams simply cannot replicate.

有一種特定的食物，能提供膠原蛋白合成、甘胺酸平衡和真皮修復所需的精確建構元素，是大多數抗老化乳霜無法比擬的。

Today, we are going to break down the neuroscience and physiology behind skin aging the role of amino acids like glycine and proline, how inflammation silently erodes collagen, and

今天，我們要深入解析皮膚老化的神經科學和生理學，像是甘胺酸和脯胺酸等胺基酸的角色，發炎如何悄悄地侵蝕膠原蛋白，以及

the simple protocol you can use daily to rebuild skin integrity from within.

你每天可以採用的簡單方案，從內部重建皮膚的完整性。

By the end, you will understand not only what to eat, but

結束時，你將不僅瞭解該吃什麼，

why it works at the cellular level and how to implement it in a way that supports your brain, joints and overall longevity alongside your skin.

還會知道它為何能在細胞層級發揮作用，以及如何實施，同時支持你的大腦、關節和整體壽命，以及你的皮膚。

Because anti aging is not about surface correction, collagen is often treated like a cosmetic buzzword.

因為抗老化不是表面修復，膠原蛋白常被當成化妝品的流行詞。

But biologically, it is the most abundant structural protein in your body.

但從生物學來看，它是你體內含量最多的結構性蛋白質。

It makes up the scaffolding of your skin, tendons, ligaments and even parts of your vasculature.

它構成了你皮膚、肌腱、韌帶，甚至部分血管的支架。

If you zoom in at the microscopic level, collagen fibers form a woven mesh beneath the surface of your skin that gives it firmness, elasticity and resilience.

如果你放大到微觀層級，膠原蛋白纖維在你皮膚表面下方形成編織網，賦予它緊實、彈性和韌性。

Studies published in journals such as the Journal of Investigative Dermatology demonstrate that fibroblast cells are responsible for synthes collagen inside the dermis.

發表在《Investigative Dermatology》期刊上的研究顯示，纖維母細胞負責在真皮內合成膠原蛋白。

These cells require specific amino acids, primarily glycine, proline and hydroxyproline.

這些細胞需要特定的胺基酸，主要是甘胺酸、脯胺酸和羥脯胺酸。

Without an adequate supply of these building blocks, collagen production slows, not metaphorically, biochemically, what is happening in your body when collagen declines is straightforward but profound.

如果這些建構元素供應不足，膠原蛋白生成就會減慢，這不是比喻，而是生化上的，當膠原蛋白減少時，你體內發生的事情是直接但深遠的。

Fibroblasts reduce output matrix metalloproteinases.

纖維母細胞會減少輸出基質金屬蛋白酶。

Enzymes that break down collagen become more active under oxidative stress.

在氧化壓力下，分解膠原蛋白的酵素會變得更活躍。

The result is a thinning extracellular matrix.

Visually, this shows up as fine lines, reduced elasticity and slower tissue repair.

視覺上，這會表現為細紋、彈性下降和組織修復變慢。

Now here is the critical Most modern diets are rich in muscle meats such as chicken breast or steak.

現在，關鍵來了：大多數現代飲食富含雞胸肉或牛排等肌肉肉類。

These are high in methionine and other amino acids but relatively low in glycine.

這些食物富含甲硫胺酸和其他胺基酸，但甘胺酸相對較少。

Glycine is disproportionately concentrated in connective tissue, skin, tendons, ligaments and bone matrix.

甘胺酸不成比例地集中在結締組織、皮膚、肌腱、韌帶和骨基質中。

Historically, humans consumed the entire animal, including these collagen rich tissues.

歷史上，人類會食用整隻動物，包括這些富含膠原蛋白的組織。

Have you ever noticed how people may consume high amounts of protein yet still experience joint discomfort, slow recovery or early skin thinning?

你是否曾注意到有些人攝取大量蛋白質，但仍感到關節不適、恢復緩慢或早期皮膚變薄？

這不總是取決於總蛋白質攝取量。

The one food that directly addresses this imbalance is bone broth made from slow simmered connective tissue and bones.

能直接解決這種失衡的食物，就是用慢燉的結締組織和骨頭熬製的骨湯。

When prepared properly, bone broth releases collagen, gelatin, glycosaminoglycans and the specific amino acids required for dermal repair.

妥善製備後，骨湯會釋放出膠原蛋白、明膠、醣胺聚醣以及真皮修復所需的特定胺基酸。

When you consume bone broth, digestive enzymes break collagen down into peptides and free amino acids.

當你飲用骨湯時，消化酶會將膠原蛋白分解成胜肽和遊離胺基酸。

Febroblasts detect amino acid availability when glycine and proline levels rise.

當甘胺酸和脯胺酸水準升高時，纖維母細胞會偵測到胺基酸的可用性。

Collagen synthesis signaling pathways are stimulated, particularly in the presence of vitamin C, which acts as a necessary cofactor.

膠原蛋白生成訊號路徑會被刺激，特別是在維生素C存在的情況下，維生素C是必需的輔因子。

A simple tool to apply is consume one serving of high quality bone broth daily, ideally paired with a vitamin C source such as citrus or bell peppers.

一個簡單的應用方法是每天飲用一份高品質的骨湯，最好搭配維生素C來源，例如柑橘類水果或甜椒。

This ensures that the collagen building process is not limited by micronutrient availability.

這能確保膠原蛋白的建構過程不會受限於微量營養素的可用性。

Collagen is the steel framework of your skin.

膠原蛋白就是你皮膚的鋼骨結構。

乳霜或許能讓外觀光鮮亮麗，但

if there is no steel arriving at the construction site, no amount of polishing can rebuild the structure.

如果鋼材沒送到工地，再怎麼拋光也無法重建結構。

You can supply all the glycine and proline in the world, but

你可以提供世界上所有的甘胺酸和脯胺酸，但

if chronic inflammation is elevated, your body activates enzymes that actively dismantle collagen fibers faster than you can rebuild them.

如果慢性發炎指數偏高，你的身體會啟動酵素，加速分解膠原蛋白纖維，速度比你重建的速度還快。

Here is what the research Ultraviolet exposure, poor sleep, high sugar intake and psychological stress increase inflammatory cytokines such as interleukin 6 and tumor necrosis factor alpha.

研究顯示，紫外線照射、睡眠品質差、高糖飲食和心理壓力會增加介白素6和腫瘤壞死因子α等發炎細胞因子。

These molecules activate matrix metalloproteinases.

這些分子會活化基質金屬蛋白酶。

These enzymes degrade collagen in the dermal layer.

這些酵素會分解真皮層的膠原蛋白。

This process has been well documented in dermatological research, including studies observing photoage skin and inflammatory skin conditions.

這個過程在皮膚科研究中已被充分證實，包括觀察光老化肌膚和發炎性皮膚疾病的研究。

What is happening in your body when this occurs is not just surface level damage.

當這情況發生時，你的身體裡發生的不只是表層的損傷。

Inflammatory signaling shifts your fibroblasts into a defensive state.

發炎訊號會讓你的纖維母細胞進入防禦狀態。

Instead of prioritizing growth and repair, they respond to perceived threat.

它們不再優先處理生長和修復，而是對感知到的威脅做出反應。

Oxidative stress increases reactive oxygen species damage cellular structures including lipid membranes and proteins.

氧化壓力會增加反應性氧物種對細胞結構的損傷，包括脂質膜和蛋白質。

Have you noticed how your skin looks duller after periods of poor sleep or psychological strain?

你是否注意到，在睡眠品質不佳或精神壓力大的時期後，你的皮膚看起來會比較暗沉？

Cortisol, the primary stress hormone, when chronically elevated, impairs collagen synthesis and increases breakdown.

皮質醇，主要的壓力荷爾蒙，長期偏高時會損害膠原蛋白合成並增加分解。

In other words, stress literally imprints on your skin.

換句話說，壓力真的會刻在你的皮膚上。

This is why anti aging must be approached metabolically, not cosmetically.

這就是為什麼抗老必須從代謝著手，而不是單純靠化妝品。

Now here is where bone broth does something uniquely powerful beyond collagen peptides.

現在，這裡就是雞骨高湯除了膠原蛋白胜肽之外，還有獨特強大之處。

Properly prepared, bone broth contains glycine in meaningful amounts.

正確燉煮的雞骨高湯，含有足量的甘胺酸。

Glycine is not just a structural amino acid.

甘胺酸不只是結構性的胺基酸。

Research published in Nutritional Biochemistry Literature shows glycine can reduce inflammatory signaling and improve antioxidant capacity.

發表在《營養生化學期刊》的研究顯示，甘胺酸能降低發炎訊號並提升抗氧化能力。

A simple tool to apply is replace one inflammatory food source per day with a collagen rich glycine supporting alternative.

一個簡單實用的方法是，每天用一種富含膠原蛋白、支持甘胺酸的替代品，來取代一種發炎性食物。

For example, instead of a late evening sugary snack, consume a warm cup of bone broth.

例如，與其在深夜吃含糖點心，不如來杯溫熱的雞骨高湯。

This not only supplies building blocks, but may also support parasympathetic activation, promoting better sleep.

這不僅提供身體建構所需的原料，還可能支持副交感神經活化，幫助你睡得更好。

And better sleep further reduces inflammatory signaling.

而更好的睡眠能進一步降低發炎訊號。

Less inflammation means fewer matrix degrading enzymes.

發炎減少，代表基質降解酶也會減少。

Fewer degrading enzymes mean more net collagen retention.

降解酶減少，代表淨膠原蛋白保留量會增加。

More retention plus adequate building blocks equals structural improvement over time.

更多的保留加上足夠的建構原料，隨著時間會帶來結構上的改善。

You can be eating what appears to be a high protein, health conscious diet and still be accelerating structural aging if the amino acid ratios are skewed.

你可能以為自己吃的是高蛋白、注重健康的飲食，但如果胺基酸比例失衡，仍然可能加速結構老化。

Muscle meats such as chicken breast, turkey and lean beef are high in methionine.

雞胸肉、火雞肉和瘦牛肉等紅肉，含有豐富的甲硫胺酸。

Methionine is an essential amino acid and absolutely necessary for methylation, detoxification and cellular function.

甲硫胺酸是一種必需胺基酸，對於甲基化、解毒和細胞功能至關重要。

However, when consumed in high amounts without adequate glycine, it increases the demand on metabolic pathways that regulate inflammation and oxidative balance.

然而，如果攝取過多而沒有足夠的甘胺酸，會增加調節發炎和氧化平衡的代謝途徑的負擔。

Animal studies from institutions such as the University of Southern California have demonstrated that methionine restriction can extend lifespan in multiple species.

南加州大學等機構的動物研究顯示，限制甲硫胺酸攝取可以延長多種物種的壽命。

The mechanism appears related to reduced oxidative stress and improved metabolic signaling.

其機制似乎與減少氧化壓力及改善代謝訊號有關。

But the key insight is not that methionine is harmful.

但關鍵的洞見並非甲硫胺酸有害。

Historically, humans consumed nose to tail.

歷史上，人類是從頭吃到尾的。

That means not just muscle tissue, but skin, tendons, cartilage and bone matrix.

這表示不只肌肉組織，還有皮膚、肌腱、軟骨和骨骼基質。

These tissues are disproportionately rich in glycine.

Glycine helps buffer the metabolic load created by methionine.

甘胺酸有助於緩衝甲硫胺酸造成的代謝負擔。

It also supports gluthionine production, one of the body's most powerful endogenous antioxidants.

它也支持穀胱甘肽的生成，這是人體最強大的內源性抗氧化劑之一。

What is happening in your body when glycine intake is chronically low is subtle but cumulative.

當甘胺酸攝取量長期偏低時，身體內會發生一些細微但累積性的變化。

Oxidative stress rises, inflammatory tone increases.

氧化壓力升高，發炎反應增強。

Skin becomes thinner, less elastic, slower to heal.

皮膚變得更薄、彈性變差、癒合變慢。

Have you ever noticed individuals who eat large amounts of lean protein yet struggle with dry skin or joint discomfort?

你有沒有注意到有些人吃很多瘦肉蛋白，卻有皮膚乾燥或關節不適的困擾？

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別再買抗老乳霜了！這個食物能從內到外修復肌膚｜Andrew Huberman (Stop Buying Anti-Aging Creams — This One Food Rebuilds Skin From Within | Andrew Huberman)

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