How to Increase HGH
Human growth hormone is a natural substance produced by the pituitary gland. In our bodies, hGH is credited for stimulating the growth of muscle, bone and cartilage and enhancing immune function. Production is most active in puberty and plays a critical role in childhood development. Recent studies demonstrate that recombinant-hGH may benefit cancer patients in reducing whole-body and skeletal muscle protein loss. Strenuous exercise, along with good nutrition and proper sleeping habits keep the body in an optimal state of hGH production.
Things You'll Need
- Fitness program consisting of high-intensity strength training in short anaerobic bursts
- Balanced diet of quality protein, fats and low glycemic-index carbohydrates
Instructions
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Exercise, Nutrition and Sleep
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Exercise using high-intensity interval training methods. Studies have shown that weight-training and intense aerobic bursts increase production of hGH more than other types of exercises. A typical HIIT session will last from 15 to 30 minutes with a 2:1 time ratio. An example would be 30 seconds of sprinting, followed by 60 seconds of jogging.
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Consume a proper diet of quality foods, namely natural, clean meats and low glycemic-index carbohydrates. Glycemic-index refers to how fast a food is converted into glucose in the blood. Examples of low G-I foods include fruits and vegetables, nuts, brown rice and whole grains. A balanced diet from good sources of protein, fats and carbohydrates will fuel the body through its workouts.
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Practice intermittent fasting. Recent studies on men showed increased production during a two-day fasting period.
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Sleep for seven to nine hours per night. Growth hormone is released by the pituitary gland in pulses which occur during the REM phases of sleep. Scheduling plenty of time for sleep will allow the body to reach these deep sleep phases with regularity.
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Tips & Warnings
There are numerous articles online regarding HIIT exercises. The exercises must be varied constantly to prevent the body from becoming used to one routine. Also, many programs, such as CrossFit, offer local, personalized training. Quality sources of food include grass-fed meats and dairy, free-range eggs and chicken, fish that are low in mercury, and organic vegetables and occasionally fruit. Sugar and high glycemic-index carbohydrates should be avoided to optimize hGH levels. Intermittent Fasting (IF) can be done in many ways. One such method is the 24-hour fast, during which a normal dinner is consumed followed by a fast until the following evening. Nutrition-dense meals are key to successful IF. An IGF-1 blood test from your physician can give you an average reading of your hGH and recommend an optimal level.
Beware of animal growth hormone supplements because they are often extremely expensive and have not proven to be effective.
References
- Fantastic Voyage: Live Long Enough to Live Forever; Ray Kurzweil and Terry Grossman, M.D.; 2004
- Growth hormone and insulin reverse net whole body and skeletal muscle protein catabolism in cancer patients.
- The role of lactate in the exercise-induced human growth hormone response: evidence from McArdle disease.
