Human Growth Hormone is a hormone that is released by the pituitary gland. The excretion of HGH is the strongest during childhood and puberty and begins to decrease with age. Human Growth Hormone aids in physical growth, metabolic, immune, adrenal and cognitive function, as well as supporting anti-aging and general wellness.
If you frequent the gym, you probably know that synthetic HGH is a substance that can be injected, however injections can come with consequences. Fortunately, there are many natural ways to boost HGH which we will discuss below.
What is Human Growth Hormone?
HGH was originally determined as a growth supporter in babies and children, but researchers have since discovered that it also influences protein production, fat utilization, blood sugar and insulin levels, and so much more.
Unfortunately, HGH levels begin to decline around the age of 30 and continue to do so with age. In adulthood, it’s responsible for a number of tasks in your body including helping you to stay lean and reduce the accumulation of body fat, the strengthening of bones, hair and nail health, boosts metabolism, aids in protein synthesis and muscle gain, maintains libido, prevents apoptosis and protects the organs from deterioration and improves circulation.
As you can see, it’s worth while ensuring your HGH levels are where they should be.
Here are some natural ways to boost this incredible hormone!
Diet and Supplementation
As a basic rule, the presence of insulin in high amounts will diminish growth hormone activity. Insulin spikes as a reaction to the consumption of high amounts of carbohydrates. In order to avoid this, don’t overdo the carbs in a single sitting. Intermittent fasting has also gained popularity as a method to control insulin levels, which can lead to an increase the release of HGH. In addition to watching your carb, a nutrient dense diet is encouraged as the intake of fruits, vegetables and proteins, provide you with high levels of nutrients that support the release of GH supportive compounds such as L-Arginine, L-Glutamine, L-Lysine, Glycine, L-Tyrosine, GABA and melatonin.
As an example, melatonin can boost HGH levels by over 150%. Having 0.5-5mg before bed will do the trick. You can also obtain melatonin through foods such as pineapples, bananas, oranges, oats, rice and tomatoes.
As another example, the neurotransmitter, GABA has been shown to boost GH production by up to 400%. Gaba can be taken prior to your workout to boost HGH levels post workout and also before bed. If you prefer to obtain your sources via food consuming almonds, walnuts, bananas, beef liver, broccoli, brown rice, lentils, oats, oranges and spinach are all great sources to give you a hit of GABA.
Strength training is proven to boost HG levels significantly. The only issue here is that prolonged periods of training will release cortisol, inhibiting GH and hormones production. For maximum ROI, opt for weighted HIIT style training such as METCON workouts; pushing for intensity, not duration. This type of training can increase HGH to over 450% of base line levels when executed twice a week. Not only will the addition boost HG levels but it will positive effect body composition too.
Speaking of body composition, your natural HGH production is directly related to the amount of body fat you carry. Keeping your body fat levels at a normal or “shredded” amount will optimize your natural production.
Sleep and Stress
Did you know that most of our GH is secreted whilst we sleep? This is why it is so important to get you 7-9 hours as it aids in all things repair and recovery.
As you can see, having healthy levels of growth hormone is important. HGH aids in important metabolic, immune, cognitive and repair functions. By implementing some or all of the tips above, you can dramatically increase your GH levels without much effort at all.