5 Ways to Increase Human Growth Hormone (HGH) Naturally
What is HGH and why is it important?
Human Growth Hormone or HGH is an important hormone that is produced by the body’s pituitary gland. According to an article by Charlotte Hoybye of the Elsevier Journal, HGH has been an established therapy for GH deficiency (GHD) in children and adults for more than three decades. Numerous studies have shown that GH treatment improves height, body composition, bone density, cardiovascular risk factors, physical fitness and overall quality of life.
Furthermore, at normal or optimal levels, this hormone will support weight loss, recovery from injury and boost athletic performance. Nevertheless, your diet and lifestyle choices can also have a huge effect on your HGH levels.
Following are 5 evidence-based ways to increase HGH levels naturally:
1. Get More Quality Sleep
The majority of HGH is released in the “pulses” when you sleep. Most of these “pulses” occur before midnight and are based on the body’s internal clock or circadian rhythm. The importance of circadian rhythms is that they can influence sleep-wake cycles, hormone release (HGH), eating habits, digestion or stress levels during the day.
2. Don’t Eat Breakfast & Fast Intermittently
Fasting for 24 hours or skipping breakfast altogether may not be such a bad idea. Intermittent fasting, which refers to limiting what you eat for short periods of time, is a good idea. This can be done in more than one way and here are 2 examples:
a. One common approach is to start with a normal daily 8-hour window followed by a 16-hour fast period. This fasting will help optimize HGH levels so that for men, HGH production increases by 200% and for women by 150%.
b. Another common approach is to fast for 2-3 days and you will find that HGH levels will increase by over 300%.
3. Lose Body Fat
Needless to say, the amount of body fat is directly related to your HGH production. In other words, the more HGH you have, the more fat you burn, and the lower body fat you have, more HGH is produced. More importantly, the higher body fat levels or more belly fat you have will increase cardiovascular disease factors and other disorders.
For those with high belly fat, you will have about half as much HGH levels as those with lean physiques. It’s really not just the look, it’s really about quality of life.
4. Exercise with High Intensity
In general, exercise is one of the most effective ways to significantly raise your HGH levels. However, this increase depends on the type of exercise, intensity and most important, the fast twitching of muscle fibers.
While all forms of exercise are beneficial, studies have shown that running is less beneficial than weight lifting for raising HGH levels. Due to its metabolic nature and increase in lactic acid, high-intensity exercise increases HGH the most.
For example, if you perform repeated sprints, interval training, weight training or circuit training, you will experience a spike in HGH levels and will also help reduce body fat.
5. GABA Supplementation
While taking GABA supplements is viewed as beneficial to “calm the nerves” and to help the body increase HGH, the reality is truly different. GABA supplements do not cross the blood-brain-barrier (BBB) so it is not absorbed into the body.
Once GABA is in the brain, it helps with lowering anxiety and decreasing symptoms of depression and stress. GABA is a non-protein amino acid that functions as a neurotransmitter, sending signals around the brain.
In conclusion, having optimal levels of HGH is very important for our overall health and quality of life. The benefits of high levels of HGH are many, and they include increased energy levels, improved exercise performance, lean muscle mass, hair growth and stronger bones. Take the time to laugh, sleep, exercise and be with friends and you will feel the change you desire.