Human Growth Hormone (HGH), also known as somatotropin, is a hormone produced by the pituitary gland and plays a key role in growth, body composition, cell repair and metabolism. It is essential to maintain healthy bones, muscles, organs and tissues, as well as being involved in cardiac functioning and proper recovery after injury. Growth Hormone increases the concentration of glucose and free fatty acids and stimulates the production of IGF-1, which in turn stimulates growth in a variety of tissues, including bone.
Age, diet and lifestyle can significantly affect HGH levels. In the decade of the 30 years of age, the levels of HGH begin to diminish. The lean muscle decreases, many cells stop fulfilling their optimal functioning, the metabolism slows down, memory deteriorates and energy levels decrease. The optimization of hormonal levels can help to slow down the signs and symptoms of aging, resulting in greater muscle strength, greater resistance to exercise, better cognitive function and a better overall state of health. We cannot stop aging, but we can make diet choices and lifestyles that have a positive effect on HGH production.
The following 11 recommendations can help boost HGH production.
Maintain Proper Nutrition
Eat sufficient amounts of protein such as lean meats, eggs and cottage cheese. Try to eat low glycemic carbohydrates, such as fruits and vegetables, and reduce the amount of high glycemic carbohydrates you consume. Include healthy fats in your diet such as nuts, olives, coconut oil and fish oil. The best time to eat protein is 2 hours before and immediately after your workout.
Lose Body Fat
HGH production is directly related to the amount of body fat. Too much abdominal fat will drastically reduce the amount of HGH. This brings us back to the first recommendation, maintain a proper diet and manage your calorie intake. It is important to maintain optimal levels of body fat.Women adjust to 21-24% of athlete 14-20%
Men adapt to 14-17% of athlete 6-13%
Reduce Sugar Intake
Insulin spikes can reduce HGH production. Refined carbohydrates and sugar further increase insulin levels, so reducing your intake can help optimize Growth Hormone levels. The consumption of sugar such as fructose within 2 hours after exercise will decrease the production of HGH, so to optimize the production of this hormone, you can drink a protein shake but mix it with water and omit high glycemic carbohydrates , like a banana, potato and yucca.
Not getting enough sleep can reduce the amount of Growth Hormone. About 90% of the production of Growth Hormone is done at night during REM sleep. Studies have shown that poor sleep can reduce the amount of growth hormone your body produces. Sleeping strategies
- Meditate before bedtime
- Avoid exposure to blue light before bedtime. If you are going to read on an electronic device, make sure it has a night mode.
- Keep the room at a comfortable temperature
- If your feet are cold wear socks
- Take melatonin
- Do not consume caffeine late in the day
- Wear earplugs
Fasting is a relatively new trend, but one study found that fasting for 3 days increased HGH levels by 300% and for 7 days by 1,250%. Fasting helps increase Growth Hormone levels by decreasing body fat and keeping insulin levels low. Insulin is released when you eat food, so if you don’t eat, you don’t release insulin.
When you wake up in the morning you are fasting. By delaying when you eat until mid-morning or at noon, your HGH will be elevated.
The following supplements have been shown to increase HGH levels in humans, however, the gains are only in the short term.
High Intensity Training
Research has shown that the body increases the production of HGH with intense training. Training for shorter periods of time, 45-55 minutes with high intensity exercises is more effective than longer workouts. A workout for more than 90 minutes with a low intensity, actually causes a decrease in the production of HGH and testosterone and increases cortisol, a stress hormone.
High Intensity Interval Training (HIIT) for its acronym in English, promotes health and well-being, and stimulates the secretion of HGH. When the exercise is performed at an intensity that exceeds the lactate threshold, or at 75-85% of the maximum intensity, for a minimum of 10 minutes it will result in the highest secretion of HGH. Short periods of rest between exercises, about 1 or less, also help stimulate growth hormone secretion.
Do Not Eat Just Before Going To Bed
The body releases 90% of Growth Hormone at night. Eating before bedtime can cause an increase in insulin levels and may block the release of HGH.
Detoxify Your Liver
A person with poor liver function will not experience all the benefits of HGH. To make sure you’re getting the full benefits, you may need liver cleansing.
Consume Vitamin C
Researchers have shown that there is a correlation between the reduction in the concentration of vitamin C and the decrease in the production of Growth Hormone. Consuming more vitamin C can help increase HGH secretion.
Perform HGH replacement therapy at Anti Aging & Wellness Clinic
The first 10 recommendations we made to increase HGH secretion are efficient, but they are short-term solutions. The best way to optimize Human Growth Hormone levels is by intramuscular application of the hormone supplements like humatrope 72 iu and genotropin 36 iu etc.
There are oral supplements available in the market that claim to increase the levels of Growth Hormone, but none of these supplements actually contain HGH as such, but “help raise levels” but in most cases they do not provide a significant increase in HGH.
The only way to really increase HGH levels is by injection, whose formulation requires a special prescription and is not sold by brand. Unfortunately for those living in the United States, HGH is the only drug approved by the FDA that cannot be prescribed without a brand.