If your son has recently started lifting weights, drinking protein shakes, and now he’s getting hormonal acne (the deep painful kind) this is not a coincidence. I’ve seen this happen with my own son as well. Because when boys double down on their protein, acne can flare up too. It’s not the sweat from the gym or the pillowcase; it’s something happening inside the body called IGF-1.
What Is IGF-1?
IGF-1 stands for Insulin-Like Growth Factor-1. It’s a hormone your body naturally makes to help with growth, cell repair, and muscle building - all important things during the teenage years.
Here’s the problem: when you eat foods that raise insulin (like sugar or certain proteins), your liver produces more IGF-1. That’s great for building muscle, but not so great for skin. High IGF-1 levels trigger a rise in androgens (testosterone) and oil production, which can easily lead to clogged pores and inflammation.
How IGF-1 Triggers Acne
Think of IGF-1 as the body’s growth accelerator. When it’s constantly pushed high by diet, it speeds up everything - oil glands, skin-cell turnover, and inflammation.
So while protein is essential, overdoing it (especially the wrong kind) can send hormones into overdrive and show up as breakouts on the face, chest, and back.
Quick Reference: The IGF-1 + Testosterone Trigger Checklist
Use this simple guide to help spot hidden hormone triggers behind stubborn acne.
Foods That Raise IGF-1 or Testosterone
• Red meat (especially fatty cuts)
• Eggs (especially when eaten in excess)
• Dairy (milk, cheese, yogurt)
• Whey or casein protein powders
• High-sugar foods and desserts
• White bread, pasta, and pastries
• Processed meats (bacon, sausage)
• Frequent snacking (keeps insulin elevated)
• “Bulking” diets with excessive calories or animal protein
Supplements That Raise IGF-1 or Testosterone
• DHEA
• Testosterone boosters
• Creatine
• Tribulus terrestris
• Tongkat Ali (Longjack)
• Fenugreek
• Ashwagandha (can raise testosterone in men)
• High-dose B6, B12, or biotin
• Zinc (too much can increase androgens)
• SARMs or anabolic steroids
Lifestyle Habits That Increase IGF-1 Activity
• Poor sleep
• Chronic stress (raises cortisol and disrupts insulin)
• Over-training without rest
• High-sugar or low-fiber diet
• Constant eating or grazing throughout the day
Once You Understand the Triggers
Once you understand what raises IGF-1, the next step is knowing how to bring those levels back into balance, especially if protein shakes or high-protein diets are part of your daily routine.
How to Reduce Excess Protein and Balance Hormones
If you think too much protein might be part of the problem, the goal isn’t to cut it out; it’s to find balance. Protein is essential for growth and repair, especially during the teenage years. But when intake gets too high, especially from whey, dairy, or large amounts of animal protein, it can push IGF-1 levels higher than your skin can comfortably handle.
Why it matters:
Animal proteins like whey and casein are rich in amino acids that raise both insulin and IGF-1, which can lead to more oil, inflammation, and clogged pores.
Plant proteins, on the other hand, have a smaller hormonal effect because they digest slower and don’t trigger the same IGF-1 spike.
Here’s how to bring things back into balance:
• If you use protein powder, swap whey for plant-based options like pea, hemp, or brown rice.
• Keep animal protein moderate- one or two meals per day is enough for most teens.
• Add fiber and healthy fats to meals to steady blood sugar and insulin levels.
• Include fiber-rich foods like oats, beans, lentils, or chia seeds to help regulate hormones.
• Stay hydrated so your body can process protein efficiently.
• Support digestion and detox with probiotics or fermented foods for gut balance.
When You’ll Notice a Difference
Skin takes time to respond, but you can expect to see gradual improvement as hormone levels settle:
- After 2 weeks: Less oiliness and fewer new breakouts.
- After 4–6 weeks: Calmer skin with fewer inflamed pimples.
- After 8–12 weeks: Noticeable clarity and smoother texture as inflammation cools and the barrier repairs.
Everyone’s timeline is different, but consistency always wins. Once IGF-1 levels normalize, the skin will too.
Emerging Research
While most studies agree that IGF-1 plays a key role in acne by increasing oil and inflammation, new research is looking deeper into why some teens seem more affected than others. Genetics, stress, and even skin barrier health may influence how sensitive someone is to IGF-1. In other words, acne isn’t caused by one thing, it’s the result of several factors working together. Understanding how diet, hormones, and daily habits connect gives you a lot more control than you might think.
Want more daily tips on what really helps teenage skin? Read my guide on Top 10 Acne Tips for Teenage Guys it takes a broader look at acne awareness and what really helps at home.
The Takeaway
As a former medical esthetician (and a mom of two grown sons) I’ve learned that acne isn’t just about clogged pores. It’s about hormone balance. When you understand how IGF-1 connects diet, hormones, and skin, everything makes a lot more sense. The solution isn’t cutting out protein; it’s finding the right balance between nutrition, hormones, and barrier-supportive skincare.