The pituitary gland secretes the human growth hormone (HGH) or simply called growth hormone (GH) which is crucial to maintaining normal healthy growth and development in children.
Muscle development, strength, and lean body mass are all aided by HGH, and this hormone is known to boost your rate of metabolism.
Reduced levels of HGH have been linked to poor quality of life, an increased risk of illness, and an increase in body fat.
The insulin tolerance test, the GHRH-arginine stimulation test, and the glucagon stimulation test are only few of the ways a doctor might detect growth hormone deficiency in a patient.
Changes in food and lifestyle as guided by a healthcare practitioner may be helpful for keeping HGH within a normal range. This post reveals how to increase growth hormone naturally.
How Can I Increase My Growth Hormone Naturally?
You can increase growth hormone naturally in the following ways:
Watch your sugar intake
It is well established that high insulin levels reduce the body’s production of growth hormone. Reducing your consumption of sugar and refined carbohydrates (such pasta, white rice, and white bread) may have a significant effect on your growth hormone levels.
Human growth hormone levels are much lower in persons with insulin issues (such as diabetes, faulty insulin function, and decreased glucose tolerance) compared to those without these disorders, as shown by a number of studies. You should limit your consumption of sugary foods, and maintain a well-balanced diet that provides the right amounts of all the necessary nutrients for healthy living.
Maintain a regular eating schedule
At night, your body releases more growth hormones. However, insulin levels spike sharply after a meal and remain elevated for at least two to three hours thereafter. Because of this, it’s recommended that you wait a minimum of 2 hours after your evening meal before heading to bed.
It has been shown in some research that eating a lot of protein or carbohydrates before bed will reduce your body’s production of growth hormone (HGH) during sleep. However, you should still avoid eating before bed, since doing so can cause your insulin levels to rise and disrupt your body’s natural synthesis of growth hormone (HGH).
Consume foods high in glutamine
Even at low dosages, glutamine is capable of significantly elevating HGH levels. Researchers showed that a single injection of 2 milligrams of this amino acid might temporarily increase levels of human growth hormone by as much as 78 percent.
Glutamine-rich foods like spinach, pork, eggs, salmon, and plain yogurt are known to help in stimulating GH.
Intermittent fasting helps
HGH levels are affected by fasting because insulin and fat levels are regulated by it. Studies have shown that a 300% rise in growth hormone may occur after a 3-day fast.
HGH production may rise by up to 1,250% after 7 days of fasting. Similar findings have been reported in other research showing that even a brief fast of 2 or 3 days may enhance HGH levels by as much as 2 to 3 times.
However, medical professionals advise against prolonged fasting and instead advocate for shorter, more frequent fasts or intermittent fasting. This kind of fasting is common and consists of not eating for certain times during the day.
One strategy is abstaining from food for 16 hours daily and eating only during the remaining 8-hour interval. Alternately, folks may have just 500 to 600 calories on two days each week.
Consume coconut oil-prepared dishes
Coconut oil is well-known for its capacity to boost human growth hormone levels after ingestion, a phenomenon that typically occurs within 30 to 90 minutes. This is why consuming meals prepared with this oil is often advised for a quick boost in HGH.
Coconut oil consumption has been shown to maintain elevated growth hormone levels for over 4 hours. Therefore, you can keep your HGH levels constant all day long if you consume coconut oil twice a day, once in the morning and again in the late afternoon.
Eliminate extra fat from your body
A low HGH production rate has been linked by scientists’ research to a significant amount of abdominal fat. One research found that when participants eliminated belly fat, their growth hormone levels shot up dramatically.
According to another research, those with three times the normal amount of abdomen fat had HGH levels that were 50% lower than those in a control group.
After significant weight loss, both men and women have an increase in growth hormone levels; however, males seem to benefit more from this increase. It’s possible that this is because males are more likely to put on abdominal fat.
Enhance the quality of your sleep
Maximum growth hormone production by the pituitary gland occurs when you are sleeping. Your natural rhythm of sleep and wakefulness influences the rise and fall of your HGH levels. For instance, HGH synthesis is often strongest around midnight and lowest around Sunrise.
A lack of sleep has been linked to lower levels of growth hormone, according to research. This is why it’s so important to prioritize quality sleep in order to boost your HGH production over time.
If you want better sleep, avoid blue light at least an hour before going to bed and keep the temperature of your bedroom at a reasonable level.
Does Exercise Increase HGH?
HGH levels may be boosted by exercise. This improvement is proportional to an individual’s baseline cardiorespiratory fitness and the time and effort put into an exercise routine.
Many studies have indicated that high-intensity exercise in particular may boost HGH levels. However, it’s possible that other types of exercise, such as those of a moderate intensity, might be just as useful.
Indeed exercising has the potential to improve your HGH levels in the long run by enhancing your hormone function and also reducing your body fat in the process.
Does Milk Increase HGH?
This simple answer to this question is Yes. The whey protein fraction in milk is a rich source of α-lactalbumin from which large amounts of tryptophan are readily hydrolyzed.
The increased release of growth hormone (GH) in the body is as a result of tryptophan stimulating serotonin synthesis in the pituitary gland. GH also increases IGF-1 production in the liver and regular consumption of grass-fed cow milk has been linked to increases in both insulin-like growth factor-1 and growth hormone.
What Does Growth Hormone Do?
The growth hormone plays a role in many bodily functions, here are a few worth noting:
- GH promotes skeletal muscle growth
- GH regulates how the body stores both total body and visceral fat
- GH promotes healthy brain function and neurological response
- GH regulates cholesterol levels by regulating the ratio of low amd high density lipoproteins
- GH boosts bone density
Growth Hormone for Fat Loss
It is important to note that HGH helps in burning body fat by promoting lipolysis. The breakdown of stored body fat into fatty acids occur along this metabolic route with adipose tissue reduction taking place due to the release of these molecules.
Extra energy to engage in HIIT or other daily activities may be obtained when the fatty acids in your body are metabolized. In addition to this, the fatty acids in your body can be recycled back into fat storage if they are not fully utilised by you engaging in intense workouts.
Exercises to Boost HGH
Working out regularly is an excellent strategy for boosting your growth hormone levels. However, this boost is conditional on a number of variables, including an individual’s physiology, the kind of food consumed before a scheduled exercise regimen, and the intensity of the workout and training routine itself.
High-interval intensity training or HIIT have been reported to increase levels of human growth hormone more than any other kind of exercise.
Although HIIT workout time may vary from person to person, experts recommend committing to a high-intensity workout for at least 60 minutes per session.
Interval training, sprints, and weight training are all viable options. Your level of human growth hormone (HGH) will rise as a result of doing any of these workouts.
Growth Hormone Supplements
GABA Supplements
The neurotransmitter gamma aminobutyric acid (GABA) has a sedative impact on the central nervous system and is essential for proper brain function. Because of its ability to temporarily raise HGH levels, many people use its supplements to help them relax and get a better night’s sleep.
Studies have shown that taking GABA supplements during rest or activity may enhance human growth hormone levels by as much as 400% and 200%, respectively.
Ornithine Supplements
Ornithine is an essential amino acid for protein synthesis and for putting on skeletal muscle mass. Meat, poultry, and fish are all good sources of ornithine, which may help increase your HGH levels.
However, taking ornithine pills 30 minutes after an exercise session may also assist to boost HGH synthesis. So toss some ornithine into your daily meal intake to increase your growth hormone levels.
Arginine Supplements
Taking arginine supplements while exercise has been recommended by some, however research shows that it has little impact on HGH levels. These supplements are believed to work best when used separately.
Check with your doctor or nutritionist first to see what dosage of the supplements will be most beneficial to you. Although taking 6-10 grams of arginine daily has no discernible effect on HGH levels, taking 15-20 grams of arginine daily has the potential to increase nighttime HGH levels by as much as 60%. However, high dosages should only be used after discussing them with a medical professional.
Melatonin Supplements
A hormone called melatonin is crucial in getting you to sleep. That’s why a lot of people take it as a supplement so they can go to sleep faster and stay asleep for much longer.
Studies have shown that melatonin pills have an immediate influence on HGH synthesis, which may consequently increase your hormone levels.
Because of the potential for melatonin supplements to alter brain chemistry, you should always see your doctor before taking them, particularly if you are pregnant.
Final Thoughts
Maintaining normal levels of growth hormone is crucial, just as it is with other crucial hormones like testosterone and estrogen.
However, the human growth hormone aids in metabolism as well as other critical bodily processes.
It’s possible that regular exercise, lots of sleep, a healthy diet, and being at a healthy weight will help keep your HGH levels up and promote good health in general.
While it’s also possible that certain dietary supplements might provide additional benefits, they should only be used under a doctor’s supervision. If you want to get more training and nutritional support to boost your HGH levels, you can get in touch with us here today.
