Human growth hormone (HGH) is an important hormone produced by your pituitary gland.
Also known as growth hormone (GH), it plays a key role in growth, body composition, cell repair, and metabolism (HGH also boosts muscle growth, strength, and exercise performance, while helping you recover from injury and disease Low HGH levels may decrease your quality of life, increase your risk of disease, and make you gain fat Optimal levels are especially important during weight loss, injury recovery, and athletic training).
Interestingly, your diet and lifestyle choices can significantly affect your HGH levels (Here are 11 evidence-based ways to increase human growth hormone (HGH) levels naturally.
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1. Lose body fat
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The amount ofย bellyย fat you carry is directly related to your HGH production. Those with higher levels of belly fat will likely have impaired HGH production and an increased risk of disease.
One study observed that those with three times the amount of belly fat as the control group had less than half their amount of HGH).ย
Another study monitored the 24-hour release of HGH and found a large decline in those with more abdominal fat.
Interestingly, research suggests that excess body fat affects HGH levels more in men. However, lowering body fat is still key for both gendersย
Whatโs more, a study found that people with obesity had lower levels of HGH and IGF-1 โ a growth-related protein. After losing a significant amount of weight, their levels returned to normal. Belly fat is the most dangerous type of stored fat and linked too many diseases.ย Losing belly fatย will help optimize your HGH levels and other aspects of your health.
CONCLUSION
ย Get rid of excess body fat โ especially around your belly โ to optimize your HGH levels and improve your health.
2. Fast intermittently
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Studies show that fasting leads to a major increase in HGH levels.
One study found that 3 days into a fast, HGH levels increased by over 300%. After 1 week of fasting, they had increased by a massive 1,250%.ย ย Other studies have found similar effects, with double or triple HGH levels after just 2โ3 days of fasting. However, continuous fasting is not sustainable in the long term.ย Intermittent fastingย is a more popular dietary approach that limits eating to brief time periods.
Multiple methodsย of intermittent fasting are available. One common approach is a daily 8-hour eating window with a 16-hour fast. Another involves eating only 500โ600 calories 2 days per week. Intermittent fasting can help optimize HGH levels in two main ways. First, it can help you drop body fat, which directly affects HGH productionย
Second, itโll keep your insulin levels low for most of the day, as insulin is released when you eat. Research suggests that insulin spikes can disrupt your natural growth hormone production.
One study observed large differences in HGH levels on the fasting day compared with the eating day.
Shorter 12โ16-hour fasts likely help as well, though more research is needed to compare their effects with full-day fasts.
NOTE :
Fasting can significantly increase HGH levels, though more research is needed on shorter fasts.
3. Try an arginine supplement
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When taken alone,ย arginineย may boost HGH.
Though most people tend to use amino acids like arginine alongside exercise, several studies show little or no increase in HGH levels.ย
However, studies have observed that taking arginine on its own โ without any exercise โsignificantly increases levels of this hormone. Other non-exercise studies also support the use of arginine to boost HGH.
One study examined the effects of taking either 45 or 114 mg of arginine per pound (100 or 250 mg per kg) of body weight, or around 6โ10 or 15โ20 grams per day, respectively.
It found no effect for the lower dose, but participants taking the higher dose experienced around a 60% increase in HGH levels during sleep (34Trusted Source).
NOTE:
Higher doses of arginine may improve growth hormone production, but not when taken around exercise.
4. Reduce your sugar intake
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An increase in insulin is associated with lower HGH levels.
Refined carbsย and sugar raise insulin levels the most, so reducing your intake may help optimize growth hormone levelsย
One study found that healthy people had 3โ4 times higher HGH levels than those with diabetes, as well as impaired carb tolerance and insulin function.
Along with directly affecting insulin levels,ย excess sugarย intake is a key factor in weight gain and obesity, which also affect HGH levels.
That said, the occasional sweet treat will not impact your HGH levels in the long term.
Aim to achieve a balanced diet, as what you eat has a profound effect on your health, hormones, and body composition.
NOTE :
ย Elevated insulin levels may reduce HGH production. Therefore, limit your intake of large amounts of sugar and refined carbs.
5. Donโt eat a lot before bedtime
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Your body naturally releases significant amounts of HGH, especially at night . Given that most meals cause a rise in insulin levels, some experts suggest avoiding food before bedtime.
In particular, a high-carb orย high-proteinย meal may spike your insulin and potentially block some of the HGH released at night. Keep in mind that insufficient research exists on this theory.
Nevertheless, insulin levels normally decrease 2โ3 hours after eating, so you may wish to avoid carb- or protein-based meals 2โ3 hours before bedtime.
NOTE:
ย More research is needed on the effects of night times eating on HGH. Still, it may be best to avoid food 2โ3 hours before bed.
6. Exercise at a high intensity
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Exercise is one of the most effective ways to significantly raise your HGH levels.
The increase depends on the type of exercise, intensity, food intake around the workout, and your bodyโs own traits.ย
High-intensity exerciseย increases HGH the most, but all forms of exercise are beneficial. You can perform repeated sprints, interval training, weight training, or circuit training to spike your HGH levels andย maximize fat lossย . As with supplements, exercise mainly causes short-term spikes in HGH levels.
Nevertheless, over the long term, exercise may optimize your hormone function and decrease body fat, both of which will benefit your HGH levels.
NOTE:
ย Exercise provides a large spike in HGH. High-intensity training is the best form of exercise to increase growth hormone levels.
7. Take beta-alanine and/or sports drink around your workouts
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Some sports supplements can optimize performance and temporarily boost your HGH levels.
In one study, taking 4.8 grams ofย beta-alanineย before a workout increased the number of repetitions performed by 22%ย
It also doubled peak power and boosted HGH levels compared with the non-supplement group.
Another study demonstrated that sugary sports drink increased HGH levels toward the end of a workout. However, if youโre trying to lose fat, the drinkโs extra calories will negate any benefit from the short-term HGH spike.
Studies have shown thatย protein shakesย โboth with and without carbs โ can boost HGH levels around workouts. However, if a casein or whey protein supplement is taken immediately before strength exercise, it may have the opposite effect.
One study found that drinking a beverage containing 25 grams (0.9 ounces) of casein or whey protein 30 minutes before strength exercise reduced levels of human growth hormone and testosterone, compared with a non-caloric placeboย
NOTE:
ย Beta-alanine, carbs, and protein may increase short-term growth hormone spikes during or after a workout.
8. Optimize your sleep
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The majority of HGH is released in pulses when you sleep. These pulses are based on your bodyโs internal clock or circadian rhythm.
The largest pulses occur before midnight, with some smaller pulses in the early morning.
Studies have shown that poorย sleepย can reduce the amount of HGH your body produces.ย
In fact, getting an adequate amount of deep sleep is one of the best strategies to enhance your long-term HGH production.
Here are a few simple strategies to help optimize your sleep:
- Avoidย blue light exposureย before bedtime.
- Read a book in the evening.
- Make sure your bedroom is at a comfortable temperature.
- Donโt consume caffeine late in the day.
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NOTE:
Focus on optimizing sleep quality and aim for 7โ10 hours of quality sleep per nightย The bottom line.
As with other key hormones, such asย testosteroneย and estrogens, having healthy levels of growth hormone is important.
HGH helps your body with metabolism, cell repair, and other vital functions.
By following the tips above, you can increase your HGH levels fairly easily.