Human growth hormone is essential when we’re kids, as it stimulates bone growth. But did you know it is also important for adults? In particular, hGH influences metabolism for healthier body composition. Increase human growth hormone with these 8 tips for a leaner, stronger body.
About Human Growth Hormone (hGH)
Human growth hormone (hGH) helps kids grow by regulating bone tissue. But once we’re done growing, hGH still plays an important role in metabolism, cell growth and repair. hGH keeps bones strong, regulates insulin and blood sugar, increases fat burning and is critical for building and maintaining muscle. Your body needs hGH throughout your life.
- hGH and Muscle Preservation: One of the most well-known benefits of hGH is that it helps preserve muscle mass, even as we lose weight.
- hGH and Fat Loss: hGH is closely linked to fat storage and distribution. Optimal levels of hGH help keep the fat off.
- hGH and Cellular Repair: After an injury or trauma, hGH is released in higher amounts to help the area heal and recover, earning its title as a regenerative hormone.
Increasing Testosterone Naturally
Human growth hormone is closely tied to testosterone. Both are necessary for building muscle. Studies show that men who struggle with muscle building, even after testosterone replacement, may be deficient in hGH.[^1] hGH stimulates testosterone production.[^2]So, one way to increase testosterone naturally is to focus on what keeps hGH production strong.
Increasing hGH Naturally
Human growth hormone production is highest during childhood and peaks during puberty. It begins to decline during middle age. When we are deficient in hGH, the following can occur:
- Increase in body fat
- Increase in risk of heart disease
- Increased insulin resistance (and risk of diabetes)
- Weakness in the organs, muscles, and bones
Many people supplement with hGH, thinking that more is better. But this is dangerous, too. Adults with too much growth hormone are at risk for developing acromegaly, a condition in which bones overgrow and organs become enlarged.
Going beyond optimal levels of hGH also increases the risk of high blood pressure, diabetes, and heart disease - the very metabolic diseases most people take hGH to prevent.
The better way to manage healthy, optimal hGH levels is to do it naturally. The pituitary gland releases hGH throughout the day, triggered by specific conditions. Biohack versus supplementing and you’ll reach ideal hGH levels without risking negative side effects.
8 Ways to Increase Human Growth Hormone
Increase human growth hormone, and thereby increase testosterone too, with the following 8 tips.
1. Exercise Frequently
Regular exercise is one of the best ways to raise hGH levels naturally. Ideally, the form of exercise you choose induces stress, but not chronic stress. Resistance training and high-intensity interval training (HIIT) both fall under this category.
Variable resistance workouts increase serum growth hormone and testosterone more than regular weight lifting.[^3] Why? Researchers say it’s because variable resistance simply offers more opportunity to completely fatigue your muscles.
2. Get Enough Sleep
Sleep is essential for preserving normal hGH levels. Up to 70% of hGH release occurs right after we first fall asleep. [^4] Because hGH helps heal the body, this also accounts for the importance of sleep for recovery from intense workouts or injuries. For best results, sleep for at least 8 hours every night.
3. Reduce Body Fat
Human growth hormone and body fat are in relationship. High body fat (especially excess fat around the waist) is associated with low levels of hGH. Lose body fat, and hGH will naturally increase. In turn, higher levels of hGH help keep the fat off by reducing and redistributing body fat.[^5]
4. Avoid Sugar and Refined Carbs
Just as hGH is correlated with body fat, it’s also linked to insulin. A diet high in refined carbs and sugar can lead to insulin resistance, which corresponds with low hGH levels.[^6] High blood sugar inhibits the release of hGH, so cut back on carbs.
On the other hand, too much hGH triggers the storage of sugar as fat[^7] This is just one more reason not to supplement, and to increase hGH naturally instead.
5. Practice Intermittent Fasting
When we’re in a fed state, hGH release is unpredictable. Fasting, however, normalizes hGH release.[^8]Human growth hormone levels skyrocket during intermittent fasting, especially during fasts of 24 hours or more.[^9]To reap the most benefits from intermittent fasting, try a prolonged fast.
6. Control Stress
A little bit of acute stress does the body good, triggering hGH release. Chronic stress, however, can lead to hGH deficiency. Engaging in stress-reducing exercises like yoga, meditation, or deep breathing is crucial. Prolonged cardio exercise can actually increase cortisol levels, so if you enjoy long runs, be sure not to overdo it.
7. Consume Adequate Amounts of Protein
To keep hGH levels healthy, you must consume enough protein. hGH release is stimulated by amino acids. Especially when they’re delivered in the proper ratio. To build muscle and keep hGH levels optimal, consume at least 1 gram of protein per pound of body weight daily. An EAA supplement like Fortagen stimulates hGH too.[^10]
8. Recruit Your Stabilizers
To trigger hGH production, stabilization is key. This is just one reason why variable resistance training is preferred over weight lifting for increasing hGH and testosterone naturally. Research shows whole-body vibration is another helpful method.[^11]
Combine quick stabilization firing with resistance training and the benefits increase exponentially. One way to do this is by using the X3 bar system with the Growth Hormone Accelerator (GHA) vibration plate. Studies show about 1500% spikes in serum hGH for heavy self-stabilized resistance training like X3, 1800% for whole-body vibration alone, and 2800% when doing both. [^12]
Unless there’s a medical problem with your pituitary gland or another reason for clinically deficient levels of hGH, optimizing hormone levels shouldn’t require hGH therapy. Supplementing with synthetic hGH is associated with negative side effects and puts you at risk for overdoing it. With hGH, more is only better until a certain point. Cross that line, and you’re risking your health.
Increase human growth hormone naturally and you’ll also increase testosterone. So eat protein, limit carbs, exercise daily and get enough sleep. Your leaner, stronger and more energy-efficient body will thank you.
:Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man :Increased human growth hormone following oral consumption of an amino acid supplement: results of a randomized, placebo-controlled, double-blind, crossover study in healthy subjects
Optimize your health through science