People hear a lot about HGH these days, but most don’t really even know what it is or why it even matters, much less whether to even be concerned about increasing it, decreasing it, or taking a supplement for it.
So, we are going to discuss: what HGH is, why it matters to your health, and why might want to increase it naturally… or with an HGH supplement.
So what does HGH stand for? Those are the initials of Human Growth Hormone, a hormone produced naturally by the anterior pituitary gland. It’s main function is, as the name implies, to help the body grow and repair itself in the natural course of life.
Lower levels of HGH normally result in premature aging, loss of lean body mass, lower levels of energy, and many other symptoms we normally associate with “getting old”. That’s why HGH is often referred to as the “fountain of youth”.
HGH is manufactured in the anterior element of the pituitary gland, a small pea-sized organ just underneath the brain, which produces several different hormones. These hormones handle a number of biological functions from water levels in the body to reproductive functions. Growth hormones as the name indicates is in charge of the function of growth.
This hormone is additionally involved in such processes as regulation of fat metabolic process, turn over of muscle tissue, bone, collagen and human anatomy composition.
Recent studies conclude GH deficiency in adults, generally known as GHDA have actually predominantly low muscle mass mass and high surplus fat portion. It’s quite evident to see the part that GH plays in body composition.
Treatment for this problem requires regular injections of GH. However, injections may cause some side effects and have long term implications.
Growth hormone production within you is at its peak level during puberty but soon by the start of adolescence it begins declining and also this drop in human growth hormone production sets to the motion the process of getting older which affects and weakens very nearly all the body systems.
People begin experiencing the results of age by late thirties or very early forties.
Increasing HGH manufacturing in the human body will allow you to tide over age effects and restore your youth. Though there are always a number of methods of HGH supplements, you can make your human anatomy produce more HGH naturally with the aid of some easy tricks and tips.
Know how HGH is produced to enhance it naturally!
Hgh release from the pituitary follows a rhythm and is secreted in eight to twelve discrete pulses each day, the biggest pulse secreted about one hour into onset sleep.
According to studies, HGH secretion can be set off by a range of natural stimuli, the 2 most crucial being sleep and workout.
The release and inhibition of human human growth hormone (HGH) are managed by two hypothalamic hormones:
i) human growth hormone releasing hormone (GHRH) : causes release of HGH
ii) Somatostatin : causes inhibition(decrease) of HGH
- 1. If your quality of rest is poor you will see a decline in the amount of HGH secreted, and that means you better get comfy and begin counting those sheep.
To really optimize GH secretion during sleep, a balanced diet containing protein is essential as well as a sufficient quantity of sleep, for many this can be eight hours of good sleep.
- 2. A carbohydrate rich diet has the tendency to lessen HGH secreted as a result of release of insulin.
Insulin and HGH have an inverse relation.
Pre-workout meals with fat are also shown to reduce HGH secretion.
Additionally it is crucial to avoid dehydration during exercise, as dehydration can additionally reduce exercise induced GH secreted.
- 3. There have been practices such as supplementing with arginine (1-2g) prior to exercise which will increase GH secretion.
The same might be possible if supplementing with glutamine (2g) prior to exercise.
Also, supplements that inhibit the production of somatostatin also enhance HGH eg. acetylcholine, Alpha GPC etc.
- 4. Research has indicated and recommended to spend at minimum of ten full minutes training in above lactate threshold intensity in order to boost growth hormone release. (Read more: What is Lactate threshold ?)
Another study unveiled an increased GH release in response to sprints. [study here]
Thus release of GH is in correlation with exercise intensity.
So what are you looking for? Just hit the gym fiercely !!
7 Strategies to Increase Human Growth Hormone Naturally
Resistance training along with cardio vascular exercises are superb for unlocking growth hormone manufacturing within your body. [Study]
It’s not surprising that folks who are physically active usually are more fit and more youthful when compared to people who are actually inactive.
Intense workouts, energy consuming events and long periods of physical exhaustion have been found to help in releasing more HGH. These catabolic states are known to require extra protein synthesis which is required in the case of energy consumption and fat metabolization. This helps to make up for glycogen depletion.
HGH increase helps to meet the targets of a body builder which is increased muscle mass. When working out, the body muscles do get torn. To ensure fast repair and quick generation of new muscles, increase in HGH is needed.
Thus, try to exercise for at least 4-5 days per week.
We already covered sprinting above. With a good combination of cardiovascular exercise and strength training, one can efficiently enhance growth hormone.
The first thing that people will notice about getting more exercise is that they get a new lease on strength. Strength is not just attributed to muscle growth, but rather a focus on building certain levels of protein, and HGH production.
Not all options will see the same kind of benefits, but strenuous options will definitely help. For instance, swimming, running, and power cycling are great examples of how exercise can work best.
Bonus tip: Engage in yoga and meditation
In today’s hectic life, which people are accustomed to, they face several challenges which lead to increase in stress levels. When one is stressed, the body quickly releases cortisol, a hormone that causes damage to the muscles, and has inverse relationship with growth hormone levels.
This leads to testosterone levels reduction in men and also decreases the secretion of HGH in both men & women. When you engage in a stress reducing activity like meditation or yoga, you will be able to better manage the negative effects brought about by stress & cortisol.
2. Amino-acid supplements
It is an amino acid that may do wonders for your system and health.
Amino acids are proven to boost the manufacturing of growth hormone within your body. Additionally, they stimulate the production of testosterone in men. [Study]
Food sources of l-arginine include lean meat, nuts and beans, chicken and dairy products, oatmeal etc.
Attempt to include such products in what you eat. No wonder, a great deal of bodybuilders take arginine supplements!
However, NOT all amino-acid supplements work to enhance HGH. We recommend these ones, though.
3. HGH enhancing Diet
Don’t eat many starches and instead look for hyperglycemic options, as well as protein rich items. Consider diet as a major key to getting more hormonal balance and secretions.
Pineapple:- This is a great source of serotonin: a hormone made between the brain and digestive tract that works as a neuro-transmitter to relax you. This will help with deep sleep and lowering stress and cortisol levels.
Have a protein/carbohydrate drink after workouts
An hour after engaging in a workout, you need to drink a protein/carbohydrates drink. A post work out drink is very important especially if you want to build muscles. When you consume a high quality and fast digesting protein after a workout, it allows for proper building blocks to be in plenty.
This helps to jump start repair and growth of muscles finally increasing muscle mass for you.
However, watch how many carbs you are getting in your drink.
Don’t eat 2 to 3 hours before sleep
When going to bed, it’s important to keep your insulin levels as low as possible. This helps to ensure that you get to increase your HGH production levels. This is because when insulin levels are high, your HGH levels are low while insulin levels are low; your HGH levels are high.
The one thing you need to remember is the difference between insulin and blood sugar levels. When you control your blood sugar levels, it has to do more with fat burning and muscle building. This is because anything you eat causes your body to release more insulin especially when you consume proteins.
Eliminate intake of caffeine, nicotine and alcohol
If you want to ensure that you are super anabolic, you need to eliminate alcohol, caffeine and nicotine. According to medical experts, alcohol has been found to interfere with protein synthesis which reduces testosterone levels as well as GH secretions and reduces insulin sensitivity.
Caffeine and other drugs have also been found to increase cortisol levels which lower testosterone in men and HGH production in men & women.
The goal of your diet, should be to help you lose weight, if you want increase in HGH levels. When you are obese, the levels of insulin in your body is high. Your body will probably become insulin resistant which means that it will not be doing a good job of getting rid of excess insulin. This also means that your insulin sensitivity levels will be affected therefore preventing muscle mass increase. To ensure high HGH levels and better health, you need to lose weight.
4. Get Enough Sleep
Remember the old “get eight hours of sleep a night” rule for good health?
Turns out that HGH production is at its peak at the end of a good night’s sleep. In other words, it is in the latter stages of that eight hours of sleep that you are really getting the benefits of your attempts to stimulate HGH production… naturally or otherwise!
Recent studies have been linking a lack of sufficient sleep to all kinds of things, including obesity, cancer, high blood pressure, and premature aging, just to mention a few.
It’s important to keep in mind that growth hormone is released in pulses by the pituitary gland during the first few phases of REM rest. That is that section of rest in which you tend to dream.
Insomnia, consequently, can impact the manufacturing of growth hormone and can actually result in faster aging.
So, hit the sleep early and ensure that you sleep for at least 7-8 hours every evening.
5. Lower your cortisol and stress levels
Almost all of us have a high cortisol because of the hectic lifestyle or schedule. HGH supplements can increase HGH and thereby bring cortisol to normal levels.
However, some people have extremely HIGH levels of this “stress hormone”.
Chronic stress causes prolonged exposure to HIGH levels of cortisol, so much so that the entire human body becomes addicted to cortisol.
HGH supplements tend to decrease cortisol via various mechanisms and HGH decreases cortisol too.
If you have very high levels of cortisol, even the best HGH supplements won’t be able to help.
If your body has extremely HIGH cortisol levels and is ‘too hooked’ on cortisol, chances are it will NOT like the changes HGH supplements are supposed to bring about, homeostasis will kick in, and the body will try to get back the levels of cortisol it desires and in the process begin decreasing HGH.
The endocrine system is far too complex for us to fully understand. The scientists who have researched on it for years don’t understand it fully.
Our recommendation would be to first deal with and check what is causing your high cortisol.
However, here are few things one needs to explore –
– Get a medical checkup and talk to your endocrinologist as to why do you have such HIGH levels of CORTISOL.
– If HIGH cortisol is primarily caused by psychological reasons, Learn the idea of letting go. Taking too much control is an addiction and illusion.
– Latest research reveals that the human brain is flexible and neuroplastic in structure and “Mindfulness meditation” can alter the structure of the brain.
This “neuroplasticity” attribute has huge implication on our mental health both in a good and bad way; if you consistently harbour depressed, pessimistic, paranoid, worrisome and nervous thoughts sad to say you are going to develop and reinforce the parts of brain which allow these unhealthy thoughts.
When we practice mindfulness meditation however we grow the actual physical structures in the human brain associated with sense of being peaceful and eliminating unhappy, angry, anxious and stressful thinking.
Engage in yoga and meditation
In today’s life, which people are accustomed to, it creates several challenges which lead to increase in stress levels. When one is stressed, the body quickly releases cortisol, a hormone that causes damage to the muscles. Cortisol is also linked to diabetes, which in turn is also linked to erection problems in men!
6. Lose body-fat (especially abdominal fat)
Should you be afflicted by those fat stores gathered centrally around the organs of the abdominal region, HGH release will be much more diminished to begin with.
If you are identified as someone who’s carrying LOTS of weight around the belly region, then ingredients in HGH supplements will have a hard time in helping you increase your body’s HGH production.
That is because of a variety of reasons.
First off, the belly fat causes the pituitary gland to decrease hGH production. The belly fat is the hardest to get rid of because it was put there by your system as a “survival” mechanism. Call it “unconscious” mechanism. So, it would be difficult for most people to convince their body system that they don’t need belly fat for their survival.
Also, the belly fat is a sign of chronic stress or high cortisol, which we have emphasized upon already in this article.
And moreover, Visceral adiposity (belly fat) is usually a warning sign of both insulin and leptin resistance and, because of this, can be quite challenging to shed completely for good. [Study]
The good news is, studies have shown that decreasing HGH due to body fat gain is partly reversible with weight loss.
The most effective of those fat loss diets and programs work by actively modulating the levels of hormones insulin or leptin, by adjusting the type of food we eat (low glycemic or low carbohydrate are best), or by modifications of meal size and/or meal times.
If you have LOTS of abdominal fat, we recommend you to focus on weight loss first, before considering HGH supplements.
Consider an effective diet you can stick with (low glycemic or low carbohydrate are best for increasing HGH).
The good news is latest work has led to the findings of successful, all-natural strategies to dealing with leptin resistance.
To learn more, see: “Deflating your spare tire for a longer, leaner life- Understanding the risks of leptin resistance” Life Extension.
7. Natural HGH Supplements
Certain supplements will help the body increase it’s own production of HGH, naturally and without side-effects. These supplements work with both diet and exercise in increasing production. They help the body produce more of its own supply of human growth hormone.
Such supplements are actually “hot” among individuals searching for anti aging solutions. In reality, they truly are a significant breakthrough in anti aging and the greatest part is the fact that in almost all cases, they have been completely safe and devoid of side-effects.
Additionally, they also end up in be more affordable in comparison to other anti aging products and procedures like HGH injections therapy or Botox.
What is more interesting is the fact that such supplements can ensure a comprehensive balancing of hormones and may help you appear and feel much younger.
Such supplements are packed with 100 % natural ingredients, mainly amino acids and other nutrients that stimulate the manufacturing of human growth hormone in the human body.
A number of the utmost effective and top of the line supplements have ingredients like l-arginine, l-valine, l-tyrosine, l-glutamine, gaba, rhodiala rosea, astragalus, bovine colostrum, etc.
However, almost all the amino acids based hGH supplements out there don’t contain deer antler velvet. Deer antler velvet can enhance the potential of other growth hormone boosting ingredients in your supplement.
One HGH supplement that contains deer antler velvet, that we know of is Genf20 Plus.
Such supplements might help reduce wrinkles and prompt you to get yourself a younger skin. They can additionally improve your calorie burning, enhance energy levels, reduce fat and increase muscle.
They can additionally minimize LDL cholesterol levels and boost libido. They can also improve your sleep quality and elevate mood.
Certainly, whether you are trying to increase HGH levels naturally or by some means of supplementation, the very fact that you are making an effort is the major point. There is even a “reverse” Catch-22 effect if you will. If you start trying to get more sleep and take an HGH supplement at least, you may actually help your body energize itself enough for you, to find the energy to get more exercise
- Excerpts from experts’ speeches at 2012 conference of International Congress of Endocrinology and European Congress of Endocrinology