- Learn how to increase human growth hormone naturally. Human growth hormone is responsible for keeping your cells healthy and decreasing your rate of aging.
- An increase in human growth hormone has been shown to prevent wrinkles, heart disease, and osteoporosis. Simple lifestyle changes can help to increase the amount of HGH secreted by your body.
With all the studies done confirming the health benefits of human growth hormone, many want to know how to increase human growth hormone. Human growth hormone is secreted all throughout our lives but as we age the amount released starts to decline. Human growth hormone is one of the things that help to keep us young.
After reading this article, you will know all about human growth hormone and how to increase the production of it in your body naturally.
What Is Human Growth Hormone
Have you ever wondered what signals the body to stop growing and start aging? Everything starts reversing after a certain point of time in our lives. The beautiful hair growth results in hair fall, the plumpy glowy skin starts to sag. If we know which hormone is responsible for that and try to boost it that definitely, the aging will slow down and who doesn’t want that?
Human growth hormone (HGH) is a hormone made by your body that is responsible for proper growth during childhood, but in adulthood, HGH maintains your cells, essentially, it has an anti-aging effect.
Under normal circumstances, children’s bodies produce quite a bit of it to help them grow, but as we age, the production slows down in women’s early twenties. It usually occurs in men around age 30. This is called the somatopause. As we age, the amount of cells we lose is more than we make, one of the effects of declining levels of HGH.
HGH is secreted into your bloodstream and after a few minutes is turned into insulin-like growth factor (IGF-1) which is responsible for growth in all areas of the body. While bodybuilders may be very well acquainted with IGF-1 as it helps their muscles to grow, it is necessary for everyone. For example, if you have broken a bone, IGF-1 is what gets the healing process going.
Functions of HGH
- Burns fat
- Increases testosterone which helps with erectile dysfunction and low sex drive. Wonder why the older couples have less intimate moments.
- Maintains bone and joint health
- Maintains healthy hair and nails
- Keeps your organs healthy
Yes! Anti-aging. I have been hacking my growth hormone now for a year and the results are profound. I look much younger than what I looked 10 years ago.
Symptoms of Human Growth Hormone Deficiency
Though an actual deficiency is rare, these symptoms are all signs of decreasing production:
- Loss of muscle tone and strength
- Dry skin prone to wrinkles
- Thinning hair
- Difficulty concentrating and remembering
- Depression and/or anxiety
- High levels of bad (LDL) cholesterol and triglycerides (blood fat)
- Increased risk for heart disease
- Insulin resistance
- Weight gain, especially belly fat
- Decreased bone density
- Lack of sexual interest or sexual dysfunction
- Sensitivity to temperature
In children, this is rare, but it results in delayed growth and puberty. Growth hormone deficiency (GHD) is usually confirmed by insulin or other blood tests and sometimes by running kidney or thyroid function tests.
Causes of a Deficiency in HGH
The following can cause a deficiency:
- Problems with the pituitary gland as this gland secrete HGH
- Brain injuries
- Brain tumors
- Radiation treatment
- Regular Alcohol Consumption
Including aging, low levels of HGH can also be caused by:
- Endocrine disruptors: Endocrine disruptors mess with your hormones. They can cause thyroid problems, estrogen dominance, and low testosterone among other things. They are in chemicals like parabens, synthetic fragrances, BPA containing plastics, and a host of other chemicals found in personal care products and cleaners. Learn how to reduce your exposure here.
- Insomnia: Most of HGH is secreted during slow-wave sleep in adults. If you struggle to fall asleep or keep waking up during the night your body won’t be able to release HGH during the little bit of sleep that you do get. Making time to relax before bed has shown to be very helpful.
- Stress: Stress has a massive impact on our bodies causing the release of cortisone and adrenaline. In the short term, stress does cause an increase growth hormone, but over time, constant stress actually decreases the amount of growth hormone released. I’m sure you will have noticed that people who are depressed become old before their years. Same as with stress.
- High Insulin Release: Growth hormone levels work in contrast to insulin levels. High insulin equals low HGH. So I am very careful in choosing my post workout meals. I do eat carbs like carrots and potatoes, but only those carbs which do not give me that insulin spike.
How to Increase HGH In the Body Naturally
Your body might be going through a decline, but there are things that you can do to naturally increase your HGH secretion. Though there are HGH supplements that you can take, the healthier and safer route is a healthy lifestyle with simple tweaks here and there:
Exercise, particularly HIIT (high-intensity interval training) has been shown to boost the amount of HGH your body produces by 300-500%. In fact, excessive endurance training can even reduce the amount of HGH your body produces during rest. HIIT is doing intense exercises for 8-12 reps, or 20-60 second sets and resting for 10-30 seconds between those sets.
Building and maintaining muscle is important for each age group. When children play outside or participate in sports they automatically do this, but adults are far less likely to be active and there are many health problems that come with this. Muscle is important because:
- It supports your bones and joints: This is especially important when we get older as we risk losing bone density. Learn about more ways to prevent osteoporosis here.
- Improves your posture: This reduces back pain which is a very common complaint and makes you look and feel more confident.
- Speeds up your metabolism: Muscle burns more energy than fat. This is why men who naturally have more muscle than women lose weight more easily than women.
- Increased prevention of diseases: In addition to good cardiovascular health, maintaining muscle mass and strength helps to prevent diseases like cancer.
Doing intense exercise above the lactate level results in greater HGH production during rest. Above lactate level means that you will feel that muscle burn meaning lactic acid is being released. It is also important to note that you should not do high-intensity exercise more than 3 times a week because the HGH is elevated for 24 hours.
You can do HIIT after 24 hours only if you want to give HGH a boost.
Also doing HIIT which targets fast twitch muscles is important. Fast twitch muscles are used during resistance/strength training. Just don’t do HIIT or any other intense exercise within 2 hours of going to bed otherwise you will not be able to sleep.
2. Good Post-Exercise Diet
Making sure that you eat the correct things to replenish the energy and nutrients that your body lost during exercise sufficiently also boosts your production of HGH. After long endurance workouts, eating carbs is a good way to refuel your body. But the truth is that if you want to increase growth hormone in your body, you need to eat at least 25 g of protein within 15 minutes after exercising.
This boosts production of HGH for the next 2 hours. Wondering how to get 25 g of protein? Here are some amounts courtesy of the USDA:
- Whey protein: 1 scoop (roughly 20 g of protein)
- Peanut butter: 1 Tbsp (4 g of protein)
- Cottage cheese: 1/2 cup (12.5 g of protein)
- Greek yogurt: 170 g container (17 g of protein)
- Tuna: 85 g (19-25 g of protein depending on the type)
- Chicken: 1 Cup diced ( 38 g of protein)
Whey protein is one of the best proteins to use because it is absorbed so quickly. It also contains calcium which is great for strengthening your bones and making sure that you have healthy muscle contractions.
3. Amino Acids
Amino acids are the building blocks of protein, but some increase HGH better than others.
L-Arginine during rest periods can increase HGH production by 100%. Taken at times of exercise the result is 200% in comparison to exercise alone which results in HGH production increasing by 300-500%.
If you are going to take an L-arginine supplement, take 5-9 g at night before bed.
Food sources of L-arginine:
- Raw Dairy
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
Soak any nuts before consumption and never roast them as that will destroy the healthy fats in them.
L-Lysine and L-glutamine also increase growth hormone. These amino acids are also present in animal proteins as well as pulses and nuts. You can also be found in supplement form. You can try this supplement.
4. Drink Enough Water and Eat Healthily
When you drink 6-8 glasses of water per day and eat a diet comprising of 80% vegetables per meal, your body will function optimally. It will have most of the nutrients it needs, most but not all, click here for more information on taking supplements for health, and you will not be filling your body with junk that hampers the function of your liver and puts you at risk for diseases.
Stick to starchy vegetables such as carrots and sweet potatoes for your carb intake, and minimize the amount of refined starches you eat, e.g. white bread and white potatoes, limit grains in general as they raise inflammation in your body. When you eat meat make sure that it is free range and grass-fed and that your fish is wild-caught.
Keep your sugar intake low. This includes fructose which is found in junk food and fruit. You may think that eating lots of fruit is healthy, but read this article to learn the truth. Fruit should be used only as a snack or dessert, never as a meal. Insulin is released by your body to keep your blood sugar levels stable, but high levels of insulin lower your HGH levels.
Alcohol also causes your body to secrete less HGH so keep your intake low or avoid it completely. Alcohol is also not the only thing that impacts the health of your liver. Click here to learn how to keep your liver healthy.
Making sure that your liver is functioning healthily is important. Helping your liver to detox your body can really help with this, here are 9 herbs proven to increase liver health.
5. Intermittent Fasting
Intermittent fasting has been shown to increase the frequency at which HGH is released and the amount that is released during fasting periods. This was found during this study. All the studies done since on intermittent fasting regarding HGH have been small but in all the people who participated increase in HGH was seen. More research is needed, but the results so far have been good.
Intermittent fasting can also be good for sleep, diabetes, gallbladder health, and is beneficial for anti-aging and longevity in general. When you have an early dinner and a late breakfast, you are in effect already practicing intermittent fasting. You can also eat breakfast and dinner, but skip lunch to practice intermittent fasting.
Exercise and Intermittent Fasting
By the way, doing exercise in a fasted state has more profounds effect on HGH, and Yes! it does not waste your muscle. The body will use anaerobic energy (ATP, and glycogen, the stored form of glucose,) and switch to fat (fat and oxygen are used, this is the aerobic energy system) when the anaerobic energy runs out.
HIIT will use the anaerobic energy system during the active seconds, and during recovery, you burn fat, and when there is no more anaerobic energy to be used, the aerobic energy system will take over.
Short HIIT workouts of no longer than 15 mins are best or if you prefer a longer workout, doing cardio (aerobic exercise) is the best option as less intense cardio (e.g. jogging or walking) uses very little anaerobic energy in general.
6. Get Good Quality Sleep
If your mom told you that if you sleep you will grow, it turns out she was telling the truth. During stages 3 and 4 of sleep, the slow wave sleep cycle, HGH is secreted. In fact, in elderly people, this can sometimes be the only time that HGH is released, especially if they have a sedentary lifestyle. This is according to the findings in this study.
Sleep is so important for our overall health. It affects our physical, mental, and emotional wellbeing. Going to bed at the same time every night, cutting out exposure to computers, televisions, tablets, and phones an hour before bed will really help. For more tips on how to get a good night’s sleep, click here.
7. Vitamin D
Vitamin D has a direct impact on IGF-1 and as this study shows, it can be very beneficial for those who suffer from growth hormone deficiency to supplement with vitamin D. An increase in IGF-1 was seen when supplementing with 5000 IU and 7000 IU respectively. For optimal health, you should be getting 14 000 IU per day.
The easiest way to do this is to sit in the sun for a bit. Even just 15 minutes can get you 20 000 IU. Don’t worry, you can’t overdose on vitamin D from the sun. 15 minutes twice a week is great for fulfilling your vitamin D requirement for the week. Various things will affect how much vitamin D you can obtain from the sun such as skin color and the UV index. Check out this chart.
Remember to be sun-safe by putting on a good quality, safe sunscreen if you are going to be out in the sun for longer than 15-30 minutes. Vitamin D is also present in fatty fish, egg yolk, and raw milk. If you are going to use a supplement, which is advisable in winter or if you don’t get out much, the make sure that it is vitamin D3.
Why You Should Avoid HGH Pills and Injections
When someone wants to know how to grow hormones, sleep better, increase muscle, lose weight, etc, they always think that pills, powders, or injections are the way to go. They work quickly don’t they? But the health concerns that surround them are very real. This includes HGH.
Side Effects of Taking Too Much HGH
- Carpel tunnel syndrome
- Numb skin
- Tingling skin
- Joint pain
- Nerve pain
- Edema (swelling, especially in the legs and feet due to water retention)
- Elongation of the jaw bone
- Enlarged fingers and toes
- Acceleration of tumor growth
There may be cases where you do need to take a pill or get an HGH injection, but these will be prescribed by a doctor in a dose that is right for your body and condition. Usually, this will only be in the case of a deficiency caused by a health problem like:
- Prader-Willie syndrome (a condition affecting the sex hormones and muscle tone)
- Turner’s syndrome (affects female development)
- Pituitary gland problems
- Chronic kidney disease
- Loss of muscle mass due to HIV/AIDS
- Short bowel syndrome
Rather stick to naturally increase your HGH levels by living a healthy lifestyle. It is much cheaper and it will benefit you beyond just increasing your HGH levels.
- HGH declines naturally as we age but there are simple things that we can do to increase the amount secreted by our bodies.
- Functions of HGH include burning fat, maintaining healthy skin, hair, and nails, maintaining healthy bones and joints, and maintaining healthy organs.
- A deficiency in HGH results in weak bones, dry and wrinkled skin, thinning hair, fatigue, depression, and an increased risk of diabetes and heart disease.
- To naturally increase your HGH levels, do HIIT exercise 3 times a week, eat lots of vegetables, drink 6-8 glasses of water daily, eat 25 g of protein within 15 minutes of a workout, get good quality sleep, make sure you get enough vitamin D, and practice intermittent fasting.
- HGH injections and pills are expensive and have side effects like edema, enlarged fingers and toes, and acceleration of tumors when used excessively.
Try these tips out for a few weeks and let us know how they have changed your life.
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