HGH or human growth hormone is one of the most important hormones secreted by our pituitary gland. The hormone plays a crucial role in cell repair, metabolism, body composition, and growth of our body.
Having the hormone in adequate quantity is also important for boosting exercise performance, muscle growth, and overall physical strength. Your ability to recover from a disease or injury also depends significantly on HGH.
A drop in your HGH level would make life less enjoyable for you. Your chances of falling ill would increase and your body fat percentage will also rise significantly.
Having optimal levels of HGH is particularly important for people looking to lose weight, recovering from an injury, or undergoing intense athletic training.
Here, it must be noted that HGH tends to drop as we age. So, if you are already in your 40s, you should start doing something extra to boost your HGH levels.
The good news is that boosting levels of the hormone is not rocket science. You can achieve your goal easily with some lifestyle and dietary changes.
- 1 Lets talk about 10 most amazing ways of boosting HGH levels naturally
- 1.1 Cut down your body fat
- 1.2 Try Intermittent fasting
- 1.3 Start taking a quality arginine supplement
- 1.4 Try to eliminate sugar completely from your diet
- 1.5 Avoid eating before bedtime
- 1.6 Perform High Intensity Exercises
- 1.7 Start Having Sports Drinks or Beta-alanine
- 1.8 Make sure you Sleep well at night
- 1.9 Try a quality melatonin supplement
- 1.10 You can try many other natural supplements
Lets talk about 10 most amazing ways of boosting HGH levels naturally
Cut down your body fat
Individuals with high amount of belly fat tend to experience rapid drop in their HGH levels. This, automatically, makes them more susceptible to diseases.
The ill effect of belly fat on HGH levels is proved through clinical evidence.
During a recent study, researchers found that individuals who had three times more belly fat than people belonging to a control group had less than 50% HGH compared to the controlled group.
Another study revealed that participants experienced sizeable drop in abdominal fat after 24 hours of HGH release.
What’s remarkable is that HGH levels in men tend to get affected more by increased bodyfat percentage. However, when it comes to boosting HGH levels, both genders need to work to get rid of body fat.
Try Intermittent fasting
Several studies conducted in the past decade confirm that fasting is instrumental in increasing HGH levels.
One such study revealed that after three days of fasting, participants experienced a 300% increase in their HGH levels.
The hormone increased by a whopping 1,250% after a week of fasting.
It’s impossible for anyone to be in the state of fasting constantly. This has resulted in birth of a concept called “intermittent fasting”.
Intermittent fasting would allow you to eat for a particular time period and fast for the rest of the day or week.
Researchers have come up with several method of IF. The most common among them are:
When following the 16:8 method, you will have to eat for 8 hours and then fast for 16 hours.
The 5:2 method, on the other hand, would require you to consume a regular diet for five days during a week and have just 500 to 600 calories during the remaining two days.
Intermittent fasting works in two different ways to optimize the levels of human growth hormone.
First, it boosts HGH levels by reducing body fat.
Second, it ensures that our insulin levels remain low for most part of the day.
It has already been proved that insulin spikes disrupt natural HGH production in human body. By keeping insulin levels low IF prevents such disruptions effectively.
Start taking a quality arginine supplement
An HGH supplement containing arginine can increase HGH production in human body when used alone.
Most users tend to take arginine supplement while following an intense workout schedule. However, multiple studies reveal that many have managed to experience significant growth in HGH levels just by taking arginine in high doses and without any workout.
During one such study, participants were divided into two groups.
The ones belonging to the first group received 45 mg arginine for every pound of their body weight (i.e. 6 to 10 gram of the ingredient) per day.
Participants in the second group received 114 mg of arginine for each pound of their body weight (i.e. 15 to 20 grams of arginine) per day.
At the end of the study, researchers found that individuals receiving lower doses of arginine didn’t experience any significant change in their HGH levels.
However, HGH levels increased by almost 60% in participants who received a higher dose of the ingredient. Researchers said that the rise primarily took place when the subjects were sleeping.
Try to eliminate sugar completely from your diet
We have already mentioned that increased insulin levels trigger drops in HGH.
It’s a widely known fact that sugar and refined carbs cause maximum increase in insulin.
So, reducing sugar intake or eliminating sugar from your diet is one of the easiest ways of optimizing the levels of growth hormone.
However, if you are healthy and have optimal HGH levels, occasional sweet treats will not affect your growth hormone levels.
Avoid eating before bedtime
Human body releases maximum amount of HGH in sleep. So, you must make sure that your body doesn’t experience any insulin spike when sleeping.
One way of preventing increase in insulin levels when sleeping is by avoiding food consumption before bedtime.
You should particularly avoid having a high carb meal at night. That’s because high carb intake would potentially hinder the production of HGH in your body.
Even if you plan to have some carbohydrate at night, make sure you have the meal around three hours before going to bed.
That’s because insulin levels typically start declining two to three hours after having a meal.
Perform High Intensity Exercises
You can increase your HGH levels significantly by exercising regularly.
The extent of increase would, however, depends on factors like the kind of exercise you are doing, intensity of your workout, your diet, and your physical traits.
Several studies conducted over the years have confirmed that high-intensity exercises are most effective when it comes to boosting HGH levels.
That being said other forms of exercises can also offer considerable benefits.
For best results, you can perform weight training, interval training, circuit training, or repeated sprints.
Start Having Sports Drinks or Beta-alanine
There are sports supplements designed to optimize your performance and increase your growth hormone levels temporarily.
A common active ingredient used in such formulations is beta-alanine.
During a recent study, researchers found that consuming 4.8 g beta-alanine before exercising allowed participants to perform 22% more repetitions than before.
The ingredient was also found to double peak power of the participants and increase their HGH levels significantly.
Make sure you Sleep well at night
To have optimum HGH levels, you must sleep for at least 7 to 10 hours every night.
HGH is produced primarily in pulses when people sleep at night. The intensity and frequency of these pulses depend our circadian rhythm i.e. the internal clock of our body.
The biggest pulses happen sometime around midnight. The smaller pulses, on the other hand, take place very early in the morning.
All these make sleep optimization extremely crucial for having optimal HGH levels. Here are a few things you can do to sleep well at night:
- Make sure your eyes are not getting exposed to blue light before bedtime
- Read a magazine or book when preparing to sleep
- Stay away from all kinds of caffeinated beverages after sunset
- Make sure your bedroom’s temperature is comfortable
Try a quality melatonin supplement
The hormone melatonin plays a crucial role in blood pressure and sleep management.
Doctors often recommend supplementation of melatonin for increasing the duration and quality of sleep.
This effect of melatonin supplement automatically has a positive impact on our HGH levels.
What’s more, studies have found that melatonin supplement can even boost HGH production directly.
You can try many other natural supplements
Some other supplements that can increase your HGH levels naturally are:
While it’s true that the above supplements can effectively increase HGH levels in humans, you have to remember that the results offered by them are temporary.
You must have enough HGH in your blood to lead a healthy and active life. It’s true that with age, your HGH levels would start declining. However, if you follow the above guidelines, you will successfully maintain healthy HGH levels even after becoming old.
Our expert team always researches about the facts in authority websites before publishing content.
1. Elevated Insulin Levels Contribute to the Reduced Growth Hormone (GH)
2. Oral Arginine Attenuates the Growth Hormone Response to Resistance Exercise
3. Fasting: The History, Pathophysiology and Complications
4. Ways of increase HGH