The body produces a lot of hormones, and all of them serve important purposes; however, one of the most vital of all hormones that the human body produces is growth hormone.
Produced and released by the pituitary gland, growth hormone (also known as human growth hormone) plays a key role in the growth and composition of the body. It also aids in the repair of damaged cells and plays a key role in metabolism. Furthermore, growth hormone increases muscle growth, increasing strength, and improving performance while exercising. Another important function of this hormone: It helps you recover from injuries and diseases.
If your growth hormone levels are low, your risk of developing certain diseases can increase, and you are also more likely to gain weight. Your overall quality of life can also suffer. If you’re looking to increase your levels of growth hormone, here are 10 proven ways to do so.
1. Try intermittent fasting
Intermittent fasting refers to limiting the amount of food that you eat for a short period of time. Studies have revealed that taking this dietary approach can provide a number of benefits, including optimizing your growth hormone levels. It can help you shed body fat, which has a direct impact on the production of growth hormone, as high levels of body fat have been found to lower the production of this vital hormone.
It also helps to keep insulin levels down for the majority of the day, which makes sense, because your body releases insulin when you eat. Excessive spikes in insulin production have been found to disrupt the production of growth hormone. There are several ways that intermittent fasting can be done, but one of the most common methods is to eat for 8 hours a day and to avoid eating for the remaining 16 hours.
2. Drop belly fat
Excess body fat can have a number of adverse effects on your health. Not only does it impact your physical appearance, but it can also increase the risk of chronic diseases, including cardiovascular disease and diabetes. There’s also another adverse effect associated with excess body fat that many people aren’t aware of: it can impair your body’s production of growth hormone.
One study found that people who were carrying excessive belly produced significantly lower amounts of growth hormone levels than people who were lean. It seems that men are more likely to suffer a reduction in the production of growth hormone when they carry more body fat than women; however, it can affect both genders. Of all the excess fat that the body can store, belly fat is the most dangerous. If you’re looking to increase your growth hormone levels, lower your levels of body fat.
3. Consume less sugar
It’s no secret that consuming high amounts of sugar is bad for your health. It can lead to significant weight gain, impact the health of your heart, and negatively affect various other organs within the body. Eating a lot of sugar can also have a direct impact on your body’s ability to produce growth hormone.
Why? – Because sugar raises insulin levels, and when your body produces large amounts of insulin, the function of the pituitary gland can be compromised, which can lead to reduced production of growth hormone. Furthermore, ingesting high amounts of sugar can lead to weight gain (as mentioned), which can also negatively affect the production of growth hormone.
If you’re looking to increase your levels of this hormone, reduce the amount of sugar you consume. If you enjoy sweets, try substituting sugar for natural sweeteners, such as Stevia, coconut sugar, or organic honey.
4. Consider taking an arginine supplement
Arginine is a type of amino acid, and it’s most commonly taken by people who are looking to improve their exercise performance; however, there might be another benefit associated with arginine supplements: it could help to increase the production of human growth hormone.
In fact, studies have actually found that arginine supplements do not provide any added benefit for exercises; but when taken alone, they have been found to significantly increase levels of human growth hormone. The key here is not to take arginine supplements as a way to boost exercise performance, but rather as a way to increase the production of human growth hormone.
To gain the most benefit for HGH production, try taking a high amount of the supplement before bedtime, as studies have revealed that taking high levels of this amino acid has a positive impact on growth hormone before sleep.
5. Give High-Intensity Workouts a Try
One of the most effective ways to increase human growth hormones is through exercise. If you really want to see a sharp increase in the production of this hormone, try adopting high-intensity workouts into your exercise routine. Several research studies have found that high-intensity workouts, such as weight lifting and high impact aerobics, can result in a significant increase in human growth hormone levels, especially when they are done with limited rest periods.
The reason why high impact workouts have a positive impact on growth hormone levels is that it increases the production of lactic acid, which has a positive effect on growth hormones. In addition to weight lifting and high-intensity cardio workouts, you can also give interval training or circuit training a try to increase your HGH levels. Plus, this type of exercise aids in weight loss, further assisting HGH.
6. Get more (and better) sleep
Though the pituitary gland releases growth hormone throughout the day, the majority of it is released while you are sleeping. That’s because its production is base on the body’s natural circadian rhythm and internal clock. In fact, the largest production levels offer just before midnight. Several studies have indicated that not getting enough sleep can have a direct impact on the amount of growth hormone the body produces.
As a matter of fact, getting more (and better) sleep is one of the most successful ways to increase the production of growth hormone over an extended period of time. To enhance your sleep, try limiting the amount of technology you use in the hours before bedtime, make sure your bedroom is dark and cool, exercise more often, establish a bedtime routine, avoid consuming caffeine late in the day, and aim for 7 hours of sleep.
7. Try taking a GABA supplement
A form of non-protein amino acid, GABA works as a neurotransmitter that sends signals to the brain. It helps to calm both the brain and the central nervous system, which is why it is often used to promote relaxation, ease stress and anxiety, and promote sleep. There is another way that a GABA supplement can benefit the body: it may be able to help increase the production of human growth hormone.
One study found that taking this type of supplement can increase the human growth hormone by as much as 4000 percent. That’s because it helps to promote calmness, as well as aid in sleep. However, the long term benefits of taking a GABA supplement on human growth hormone levels are unclear; nevertheless, taking this type of supplement on a daily basis could certainly aid in the production of this important hormone.
8. Give melatonin a try
As we’ve already mentioned, getting more and better sleep can have a definite positive impact on the production of human growth hormone. That’s because the majority of this hormone is released while you are sleeping, and if the quantity and quality of sleep you are getting improves, so does your body’s ability to produce and hold onto this hormone.
Melatonin is a naturally-occurring hormone that plays a vital role in sleep, as well as the regulation of blood pressure. Since it helps to promote better sleep, it can definitely have a positive impact on growth hormone levels.
But that’s not the only reason this supplement can raise your levels of HGH: research has found that a melatonin supplement alone can have a direct impact on the production of human growth hormone. Plus, this supplement is safe and non-toxic, so it shouldn’t cause adverse effects.
9. Drink a recovery shake before or after working out
Your body naturally produces more human growth hormones while you are working out; but what if it could produce more? There is! – By taking a recovery shake before or after you work out, you could see a significant increase in your human growth hormone levels. In one study, it was found that drinking a shake that contained beta-alanine prior to working out increases the production of growth hormone.
It also increases the amount of repetitions participants involved in the study were able to complete, which further aided in their HGH levels. Protein shakes are also a great way to enhance human growth hormone levels, whether they are taken before, during, or after a workout session. Not only will drinking a recovery shake help to improve your athletic performance, but it can also have a positive impact on your HGH levels.
10. Avoid eating before going to sleep
As we have already mentioned several times, the body naturally releases large quantities of human growth hormones while sleeping; particularly during the night. Since eating results in the production and release of insulin, which has been found to disturb the body’s ability to produce and release human growth hormone, it stands to reason that eating before bedtime could negatively impact your HGH levels.
This is particularly true if you are eating foods that have a high carb, high protein, or high sugar content right before bed, as they can significantly increase your insulin levels and have the potential to block some of the growth hormones that your body releases while you are sleeping. Though there isn’t any solid research available to back this theory up, it does make sense, as insulin production has been found to decrease the release of growth hormone.