9 Ways to Boost Human Growth Hormone (HGH) Naturally
Human growth hormone (HGH) or simply growth hormone (HG) is produced by the pituitary gland and plays a key role in growth (as the name says), body composition, metabolism and repair of cells .
HGH also increases muscle growth, strength, and exercise performance while helping you recover from injury and illness. If HGH levels are low, this can negatively impact your quality of life, increase your risk of disease and make you gain fat (9).
Obtaining the ideal levels of this hormone is especially important during weight loss, for recovery from injury and when attempting to improve athletic performance (10, 11, 12, 13).
As your diet and lifestyle directly affect your HGH levels (6, 14), I have listed 9 natural, scientifically based ways that help increase human growth hormone (HGH) levels.
1. Losing body fat
That is, their amount of body fat is directly related to their production of HGH (3). People with higher or higher body fat levels in the belly, have impaired the production of HGH and an increased risk of disease.
Research indicates that individuals with 3 times the amount of fat in the belly had less than half the amount of HGH than lean individuals (15). Interestingly enough, there’s been research that suggests additional body fat affects HGH levels more in men. However, decreasing body fat is still the key for both sexes (15, 16).
One study found that obese people had lower IGF-1 and HGH levels. After they had lost a large amount of weight, their levels returned to normal (17).
As I always say, belly fat (visceral fat) is the most dangerous type of fat stored and is linked to many diseases. Losing belly fat will help optimize HGH levels and various other aspects of your health!
2. Fast Intermittently
Do you already know intermittent fasting? This is a dietary approach that limits food intake for short periods of time.
This can be done in many different ways. A common approach is the 8-hour “daily window” of feeding with a 16-hour fast. Another technique involves eating only 500-600 calories during two days of the week (18, 19).
Do not be afraid to practice intermittent fasting as it can help optimize HGH levels in a number of ways. First, it can help you lose body fat, which directly impacts the production of HGH (20, 21, 22, 23).
Secondly, it will keep your insulin levels low for most of the day because the insulin is released when you eat. This may also provide benefits, since insulin peaks may disrupt their growth hormone production (24, 25).
One study found that at 3 days of fasting, HGH levels increased more than 300%. After a week of fasting, levels increased by 1,250% (26).
3. Reduce sugar intake
It is simple, the increase in insulin can decrease the production of HGH.
Refined carbohydrates raise blood sugar by reducing your intake you can help optimize your growth hormone levels (24, 25).
One study found that healthy non-diabetic individuals had 3-4-fold higher HGH levels than diabetics, who have carbohydrate intolerance and insulin function (27).
Do not forget that excessive sugar intake is a key factor also for weight gain and obesity, which affect HGH levels.
So I advise you to have a healthy and balanced diet. What you eat will have the most profound effects on your health, hormones and body composition.
4. Do not eat too much before bedtime
Your body naturally releases significant amounts of growth hormone, especially at night (29, 30). As most meals will cause an increase in insulin levels, some experts suggest avoiding food before bed (25).
In particular, a high carbohydrate intake or a high-protein meal can alter your insulin and potentially block the released HGH overnight (28).
5. Take a GABA supplement
GABA is an amino acid that functions as a neurotransmitter, sending signals to the brain.
It is known to be a calming agent for the brain and central nervous system, which is often used to aid in sleep. Interestingly, it can also help boost your HGH levels (31).
The best-known study on this subject found a 400% increase in human growth hormone at rest and a 200% increase after exercise (32).
GABA also helps increase HGH levels by improving sleep, since the release of growth hormone is linked to sleep quality and depth (33, 34).
However, most of these increases were short-lived, the long-term benefits of GABA to growth hormone levels remain unknown (31, 32).
6. Exercising with high intensity
Exercise is one of the most effective ways to significantly increase your HGH levels.
Their increase depends on the type of exercise, intensity, food intake throughout the workout and, of course, on the individual performing it (35, 36, 37, 38, 39, 40, 41).
Due to its metabolic nature and increased lactic acid, high intensity exercises increase HGH more. However, all forms of exercise are beneficial (35, 36).
As with supplement methods, these increases are mainly short-term spikes. However, in the long run, exercise can help you optimize your overall hormonal function and decrease body fat, both of which will benefit your HGH levels.
7. Optimize your sleep
Most HGH is released in “pulses” when you sleep. The largest pulses occur before midnight with a few smaller pulses early in the morning (36, 37).
Thus, studies have shown that lack of sleep can reduce the amount of HGH that your body produces (42). In fact, an adequate amount of deep sleep is one of the best strategies to increase your production of HGH in the long term (37, 42).
Here are some simple strategies to help you optimize your sleep:
– Avoid exposure to blue light before bedtime;
– Read a book at night;
– Make sure your room is at a comfortable temperature;
– Do not consume caffeine at the end of the day.
8. Take melatonin supplement
Melatonin is a hormone that plays an important role in sleeping and regulating blood pressure. Melatonin supplements have become a popular sleeping aid, which can increase both the quality and duration of your sleep (43, 44).
While sleep enhancement alone may already benefit HGH levels, research has shown that a melatonin supplement can directly enhance the production of growth hormone (44).
Melatonin is also reasonably safe and non-toxic. However, it may alter brain chemistry in some ways, so I advise you to consult with a physician before using this supplement (45).
Try these other natural supplements
Several other supplements can increase the production of human growth hormone, including:
Glutamine: A single dose of 2 g may increase short-term levels up to 78% (46).
Creatine: A 20 g dose of creatine significantly increased HGH levels for 2-6 hours (47).
Ornithine: One study gave participants ornithine 30 minutes after exercise and found a higher peak in human growth hormone levels (48).
L-dopa: In patients with Parkinson’s disease, 500 mg L-dopa increased HGH levels for up to 2 hours (49).
Glycine: Studies with glycine indicate that it may provide short-term peaks in HGH (50, 51).
Although all of these supplements are able to boost your HGH levels, they work only in the short term.
As with other important hormones, such as testosterone and estrogen, having healthy levels of growth hormone is essential. By following the above tips, you can increase your HGH levels and improve your health. If in doubt, always seek specialist medical advice.
God be with you!
Dr. Juliano Pimentel
1 – http://www.ncbi.nlm.nih.gov/pubmed/7852519
2 – https://www.ncbi.nlm.nih.gov/pubmed/8719443
3 – http: //www.ncbi.nlm. nih.gov/pubmed/11502822
4 – http://www.ncbi.nlm.nih.gov/pubmed/2355952
5 – http://www.ncbi.nlm.nih.gov/pubmed/1806481
6 – http: / /www.ncbi.nlm.nih.gov/pubmed/2778033
7 – http://www.ncbi.nlm.nih.gov/pubmed/1908058
8 – http://www.ncbi.nlm.nih.gov/pubmed / 7079756
9 – http://www.ncbi.nlm.nih.gov/pubmed/9467546
10 – http://www.ncbi.nlm.nih.gov/pubmed/12797841
11 – http: //www.ncbi. nlm.nih.gov/pubmed/1759534
12 – http://www.ncbi.nlm.nih.gov/pubmed/9931532
13 – http://www.ncbi.nlm.nih.gov/pubmed/18347346
14 – http http://www.ncbi.nlm.nih.gov/pubmed/2556917
15 – http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2690428/16
17 – http: //www.ncbi .nlm.nih.gov / pubmed / 7536210
18 – http://www.ncbi.nlm.nih.gov/pubmed/24993615
19 – http://www.ncbi.nlm.nih.gov/pubmed/20921964/
20 – http://www.ncbi.nlm.nih.gov/pubmed/23171320
21 – http://www.ncbi.nlm.nih.gov/pubmed/25540982
22 – http: //www.ncbi.nlm.nih .gov / pubmed / 2405717
23 – http://www.ncbi.nlm.nih.gov/pubmed/10837292
24 – http://www.ncbi.nlm.nih.gov/pubmed/10484056
25 – http: // www.ncbi.nlm.nih.gov/pmc/articles/PMC292717/26
27 – http://www.ncbi.nlm.nih.gov / pubmed / 5434734
28 – http://www.ncbi.nlm.nih.gov/pubmed/10871567
29 – http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1188300/
30 – http: //www.ncbi .nlm.nih.gov / pmc / articles / PMC297368 /
31 – http://www.ncbi.nlm.nih.gov/pubmed/7376786
32 – http://www.ncbi.nlm.nih.gov/pubmed/ 18091016
33 – http://www.ncbi.nlm.nih.gov/pubmed/11983310
34 – http://www.ncbi.nlm.nih.gov/pubmed/4302913
35 – http: //www.ncbi.nlm .nih.gov / pubmed / 10444604
36 – http://www.ncbi.nlm.nih.gov/pubmed/1619005
37 – http://www.ncbi.nlm.nih.gov/pubmed/17357792
38 – http: //www.ncbi.nlm.nih.gov/pubmed/15947720
39 – http://www.ncbi.nlm.nih.gov/pubmed/7775344
41 – http://www.ncbi.nlm.nih.gov/ pubmed / 9760352
42 – http://www.ncbi.nlm.nih.gov/pubmed/16286871
43 – http://www.ncbi.nlm.nih.gov/pubmed/10454235
44 – http: //www.ncbi.nlm. nih.gov/pubmed/8989717
45 – http://www.ncbi.nlm.nih.gov/pubmed/9406047
46 – http://www.ncbi.nlm.nih.gov/pubmed/7733028
47 – http: / /www.ncbi.nlm.nih.gov/pubmed/11297004
48 – http://www.scirp.org/Journal/PaperInformation.aspx?paperID=1583#.UuqFH7R5EZw
49 – http: //www.ncbi.nlm. nih.gov/pubmed/5061778
50 – http://www.ncbi.nlm.nih.gov/pubmed/622050
51 – http://ajplegacy.physiology.org/content/134/3/469.short