HGH or Human growth hormone, is an endogenous hormone (secreted by human pituitary gland) and is responsible for growth and development in children. The secretion of growth hormone is highest in childhood years and decline as the person ages.
In the absence of growth hormone, children may not reach their normal genetic height. Researchers and scientists attribute aging signs to partial decline in the serum levels of growth hormone and currently research is underway to slow down the aging process with supplemental growth hormone formulations.
It is known that your body increases HGH production with intense physical training. Keep your workouts short (try to finish your workout in 45-60 minutes or less) and heavy. Training for more than 90 minutes will decrease HGH and testosterone because of the increase of the stress hormone levels. ( Cortisol ) Some experts say that even intense cardiovascular workout can help increase the growth hormone, but it depends on the activity we are doing. Take the DRS XFIT workouts for example.
HGH promotes growth in children and plays an important role in adult metabolism. The body secretes the hormone, in decreasing amounts, throughout our lifetimes. The amount of hormone in the body can be measured by levels of IGF-1 (Insulin Growth Factor). Growth hormone has a profound effect on all the cells of the body, more than any other hormone because it is the cell generator.
Although the amount of growth hormone your body produces is genetically determined , there are a few things you can do to make the pituitary gland produce more growth hormone naturally:
1) Sleep Properly and Restfully
In a normal individual, most of the human growth hormone is produced during deep stages of sleep. Research suggests that the quality and duration of sleep plays a very important role in the growth and development due to alterations in the production of growth hormone. An average of 7 to 9 hours of quality uninterrupted sleep helps in naturally increasing your hormone secretion. Although time of the day doesn’t matter but night-sleep is more helpful because of higher melatonin secretion (due to dark). You can improve your sleep quality by using methods below.
Adjust the temperature of your room before going to bed.
Limit your soda, caffeine and water intake before bedtime.
If you have trouble sleeping, you can also get benefitted from aromatherapy, sound therapy and massage therapy.
2) Lose Body Fat
The amount of body fat you carry is directly related to your HGH production. Those with higher body fat levels or more belly fat will likely have impaired HGH production and an increased risk of disease.
In one study, individuals with 3 times the amount of belly fat had less than half the amount of HGH as lean individuals.
Interestingly, research suggests that excess body fat affects HGH levels more in men. However, lowering body fat is still key for both genders. One study found that obese individuals had lower IGF-1 and HGH levels. After losing a significant amount of weight, their levels returned to normal.
Belly fat is the most dangerous type of stored fat and is linked to many diseases. Losing belly fat will help optimize HGH levels and other aspects of your health.
3) Stop Eating Before Bedtime
Healthcare providers advice to avoid consumption of heavy meals 2 to 3 hours before bedtime. This is important for a number of reasons besides a higher risk of obesity and impaired digestion. This includes an impaired insulin response and resulting impairments in the secretion of human growth hormone. Serological testing indicates that the secretion of human growth hormone decreases when the insulin levels are high in the body.
4) Fast Intermittently
As discussed previously, higher insulin levels in the serum eventually decreases the serum production of human growth hormone. For best results, intermittent fasting is suggested not only for a better blood sugar profile and optimal digestion, but also for the higher release of human growth hormone. The duration of intermittent fasting greatly varies, but(According DRS research) generally a fast of 12 t0 18 hours per day is generally considered sufficient thrice in a week for health benefits and to increase human growth hormone production
5) Exercise smarter
It is known that your body increases HGH production with intense physical training. Keep your workouts short (try to finish your workout in 45-60 minutes or less) and heavy. Training for more than 90 minutes will decrease HGH and testosterone because of the increase of the stress hormone levels. ( Cortisol ) Some experts say that even intense cardiovascular workout can help increase the growth hormone, but it depends on the activity we are doing. Take the DRXFIT workouts for example.
6). Cleanse Your Liver Liver is the primary and most important organ for detoxification of bodily wastes. If you have poor dietary habits, you are very likely to have an unhealthy liver (that may not produce any disease symptoms but it may stop your liver from performing to its full extent). In order to achieve the benefits of human growth hormone, it is very important to cleanse your liver. This can be achieved by limiting the intake of processed, toxic foods and eliminating alcohol and exogenous drugs from your diet. Research suggests that all the HGH produced by the pituitary gland is taken up by liver and metabolized to produce IGF-1 (or insulin like growth factors) that is responsible for anti- aging, protein building, growth and development functions of HGH.
7) Laugh More :-)(As I always recommend ) Being happy is another way of increasing your human growth hormone levels (by suppressing the release of stress hormones). Indulge yourself in positive and fun activities like watching movies and having fun with friends. Researchers from Loma Linda University proved that the serum concentration of HGH increases 87% after watching a fun/ comedy movie.
8) Proper nutrition. Eating lots of protein ( lean meats, eggs, cottage cheese), low glycemic carbs ( fruits, vegetables) and healthy fats (nuts, olive oil) , while reducing starchy and high glycemic carbohydrates can help you increase high and testosterone. Try to eat most of your protein about 2 hours before and immediately after your workout.
9) Supplements. Taking supplements like amino acids is shown to increase HGH levels in humans. Taking these particular amino acids may show an increase in HGH levels: – L Arginine, L Lysine, L Glutamine, Glycine, L Tyrosine and GABA (Gamma-aminobutyric acid)