How to increase HGH
HGH is one of the hormones naturally secreted by the anterior pituitary gland. Its main function is growth and development, which can be explained by the high levels of HGH in children than in adults. Over the years the Human Growth Hormone has increasingly gained popularity due to its vast majority of benefits including anti-aging properties, bodybuilding and ability to restore the youthful vibe.
As we grow up, the level of HGH in our bodies tend to decline. This is a natural process and shouldn`t be a concern. Nonetheless, you might feel the general symptoms of aging like fatigue, decreased strength and decreased sexual libido. You can restore HGH levels back to in either by taking HGH injections or substances which stimulate the production of HGH.
The 12 Foolproof ways to increase HGH
A number of studies have proved that the amount of fat you have is directly linked to your HGH production. The more fat you have, especially belly fat, the less the HGH secretion. In a certain study, individuals with a lot of belly fat (3 times larger than lean individuals) had less than half the amount of HGH compared to their lean counterparts. Also in another 24-hour study, researchers discovered that there was a large decline in the levels of HGH within 24hrs in people with abdominal fat. According to the researches, the effect of body fat on HGH levels is more pronounced in men.
Obese individuals have also been found to have lower levels of IGF-1. After losing a considerably large amount of fat the same individuals were tested again and their HGH levels were back to normal. Besides lowering HGH levels belly fat is linked to many other health-related issues. Starting working out to lose that extra fat and improve your quality of life.
If you are wondering what is intermittent fasting? Isn’t fasting always a religious thing? Well, intermittent fasting is a healthy dietary approach whereby one abstains from food for a couple of hours. Most people usually go for 16 hours without fasting and take an 8 hour eating period. Other people will go for two days eating only 500-600 calories a day. There are many approaches to intermittent fasting and you will certainly find a method comfortable for you.
Intermittent fasting has a vast majority of benefits and one of them is that it naturally increases the levels of Human Growth Hormone. This can be supported by a number of scientific studies. One of the studies revealed that individuals who took Human Growth Hormone had about 300% more HGH than they initially had after 3 days of intermittent fasting.
Take an Arginine Supplement
Arginine is a common amino acid used by athletes. The amino acid is believed to help in bodybuilding. However, studies have shown that the combination of Arginine and exercise doesn`t have any notable benefits. What they found out is that Arginine influenced a significant increase in HGH levels to the subjects who just took Arginine without any exercise. The studies also confirmed that Arginine is more effective if taken in larger doses.
Reduce Sugar Intake
The more insulin levels in the body, the lower the HGH production. Therefore it is recommended to reduce your uptake of carbs and sugar levels. One study found out that a healthy individual, non-diabetic had 3-4 times higher HGH levels compared to diabetic patients who have disturbed insulin function and carbohydrates tolerance.
Reducing your sugar intake will not only boost your HGH levels but will also improve your general health as it helps you to avoid obesity and diabetics. Nonetheless, little sugary treats once in a while won`t be a bad idea. The important thing is to maintain a balanced diet. 90% of the food we eat has the most prominent effects on your hormones, health as well as body composition.
Avoid eating prior to sleep
Studies have shown that the amount of HGH in the blood tends to shoot during sleep. Probably one of the reasons behind this is the low levels of insulin in the blood. This is why it is important to avoid meals just before sleep, particularly high protein or high carbohydrate meals as they are likely to spike your insulin levels. Although this is mostly theoretical, it is generally healthy to avoid eating 2-3 hours before bedtime.
Take a GABA Supplement
GABA is a neurotransmitter substance, non-protein that is known for its calming effect on the brain and central nervous system. It is popularly known in aiding sleep but studies have also that GABA also increases the levels of HGH in the body by over 200% during exercise and by over 400% during exercise. One explanation behind this is probably that HGH production reaches its peak during sleep and GABA is a sleep-aiding agent.
GABA`s effects on HGH cannot be totally relied on as they are usually temporary. There is not enough evidence yet to support GABA`s long-term effect on HGH levels.
Exercise is the natural remedy to almost all health conditions. High-intensity exercise with an increase in lactic acid has been found to also boost the HGH levels in the body. These are weight training, repeated sprints circuit training or interval training. They also help with fat loss. Not that the HGH spikes accompanied with exercises are short term. However consistent exercise will help to optimize and balance your general hormone function.
Couple your exercise routine with Beta-Alanine.
Exercise supplements like beta-alanine before a workout session have been found to boost HGH levels as well as performance. The subjects taking 4.8 grams of beta-alanine prior to a workout session found themselves having short recovery times and an increase in repetitions by up to 22%. They also had a doubled peak power compared to their non-supplement counterparts.
Your shake is HGH friendly
Studies have found out that taking protein shakes with or without carbs greatly boosts your HGH levels in the body. The subjects who took a sugary sports drink during a workout session had significantly high levels of HGH compared to the other group who didn`t take anything. However, if you are on a weight loss diet carbs and sugary drinks would negate any benefits you are expecting from the HGH spike.
Try to get enough sleep.
Studies have shown that the anterior pituitary gland tends to produce more HGH during sleep in small bursts or pulses. The reason behind this is not known but it is probably something tuned into your circadian rhythm. Sleep deprivation can greatly reduce your HGH levels. Optimizing your sleep quality is one of the best technique to enhance and boost your long-term HGH production.
Below are a few tips to help to have a healthy sleep:
- Don`t expose yourself to blue light before sleep.
- Read a book before bedtime.
- Avoid coffee or caffeinated drinks before sleep
Add Melatonin to your Supplements.
Melatonin is well known as the sleep hormone which regulates the circadian rhythm. The melatonin supplements are increasingly gaining popularity among insomnia patients as they help in increasing the duration and quality of your sleep. While just the sleep-inducing effects can help to boost HGH levels, studies have also shown that a melatonin supplement can also directly enhance growth hormone production.
Melatonin is a friendly hormone. However, it is always a wise decision to confirm with your doctor if the hormone would be good for you and if the possible side effects like altering your brain chemistry are worth the risk.
As a general rule for any hormone start with a lower dose1–5 mg (milligrams) 30 minutes prior to bed. This helps to assess your body tolerance.
A few more additional Natural Supplements to try!
Apart from the above ways, there are several other supplements you can use to enhance human growth hormone secretion.
- Taking a 2-gram dose of Glutamine once a day can help to boost HGH levels by up to 78%
- Creatine can help improve your HGH levels for a few hours. Taking a 20-gram dose of creatine can significantly boost your HGH levels from 2–6 hours.
- In a certain study, the subjects were given Ornithine 30 minutes prior to exercise. The results were amazing high HGH levels skyrocketing.
- L-dopa is usually used to treat Parkinson’s disease patients. 500 mg of L-dopa has been found to boost HGH levels for as long as 2 hours.
- Glycine is well known to improve gym performance. One reason behind is probably that it stimulates short-term spikes of HGH.
Most of the above methods are indeed effective. However there are no guarantees since all of them are secretagogues, they are all indirect methods. You can never be sure that just because you are sleeping early and hitting the gym your HGH levels are at their peak. We all have different metabolisms. What works for one person might not work for the other.
If you want to get definite results to try HGH injections. With HGH injections you can know the amount of HGH your body needs and take that same exact amount for maximal results. Furthermore, you can also track your progress as you go. It is better than guessing based on some theories!
In addition, the level of commitment needed on HGH injections is not as difficult to follow as the endless 15 theoretical ways. Just two doses a day, for six months, can give tremendous and mind-blowing results, increased strength, healthier skin, improved memory and cognition, deep and peaceful sleep and a general boost in confidence among a lot more.