HUMAN GROWTH HORMONE (HGH)
Human growth hormone (HGH) is an important hormone producHGH 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 .
If you’re feeling and looking older than your years, you may be low in the quintessential foundation of youth: growth hormone. Also referred to as HGH, growth hormone affects just about every cell in the body. It’s essential for tissue repair, muscle building, bone density and healthy body composition. Not surprisingly, it also has a major effect on our feelings, actions and appearance.
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 .
To find out if you’re low in growth hormone take this simple quiz. Do you suffer from any of the following:
-Thinning skin or skin has lost its fullness
-Dry or sagging skin
-Menopause (women); andropause (men)
-Lack of exercise
-Loss of muscle tone in arms or legs
-High alcohol consumption
-Fat gain around “love handles” or abdomen
-Difficulty building or maintaining muscle
-Loss of bone density or osteoporosis
-Generalized overweight/weight gain/obesity
-Failing to sleep in total darkness
-Difficulty staying asleep (especially waking between 2 and 4 a.m.)
-Sleep apnea
-Use of corticosteroids
If you answered yes to more than five of these, you’ll benefit from boosting your GH levels. Find out six ways to get them back on track below:
1. Reduce your sugar intake
Elevated insulin levels may reduce HGH production. Therefore, limit your intake of large amounts of sugar and refined carbs.
An increase in insulin is associated with lower HGH levels.
Refined carbs and sugar raise insulin levels the most, so reducing your intake may help optimize growth hormone levels .
Along with directly affecting insulin levels, excess sugar intake is a key factor in weight gain and obesity, which also affect HGH levels.
The occasional sweet treat will not impact your HGH levels in the long term.
2. Don’t eat a lot before bedtime
Your body naturally releases significant amounts of HGH, especially at night .
Given that most meals cause a rise in insulin levels, it is better to avoid food before bedtime .
In particular, a high-carb or high-protein meal may spike your insulin and potentially block some of the HGH released at night .
Nevertheless, insulin levels normally decrease 2–3 hours after eating, so you may wish to avoid carb- or protein-based meals 2–3 hours before bedtime.
3. Exercise at a high intensity
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 body’s own traits.
High-intensity exercise 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 and maximize fat loss.
Nevertheless, over the long term, exercise may optimize your hormone function and decrease body fat, both of which will benefit your HGH levels.
4. Optimize your sleep
The majority of HGH is released in pulses when you sleep. These pulses are based on your body’s internal clock or circadian rhythm.
The largest pulses occur before midnight, with some smaller pulses in the early morning .
Studies have shown that poor sleep can reduce the amount of HGH your body produces.
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:
- Avoid using phones before bedtime.
- Read a book in the evening.
- Make sure your bedroom is at a comfortable temperature.
- Don’t consume caffeine late in the day.
5. Fast intermittently
Fasting leads to a major increase in HGH levels.
Intermittent fasting can help optimize HGH levels in two main ways. First, it can help you drop body fat, which directly affects HGH production.
Second, it’ll keep your insulin levels low for most of the day, as insulin is released when you eat. As insulin spikes can disrupt your natural growth hormone production.
Multiple methods of intermittent fasting are available. One common approach is a daily 8-hour eating window with a 16-hour fast. Another involves eating only 500–600 calories 2 days per week.
However, continuous fasting is not sustainable in the long term.Intermittent fasting is a more popular dietary approach that limits eating to brief time periods.
6. Lose body fat
The amount of belly 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.
Belly fat is the most dangerous type of stored fat and linked to many diseases.Losing belly fat will help optimize your HGH levels and other aspects of your health.
Aim to achieve a balanced diet, as what you eat has a profound effect on your health, hormones, and body composition.
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