How To Boost HGH Levels With Good Exercise, Diet & Sleep

how to increase hgh

According to a study from Illinois, human growth hormone plays an important role in the human body.

For people who want to boost their HGH levels, supplements are considered.

But, for those who want to boost their human growth hormone (HGH) levels naturally, what are some ways? 

In this article, we will have an overview of the human growth hormone, why low HGH levels should be avoided, and the ways how to boost your HGH levels naturally.

Human Growth Hormone: An Overview

Human growth hormone (HGH) is not only important during childhood but throughout adulthood as well.

Generally, it is produced by your pituitary gland.

Also known as the master gland, this gland secretes and controls other hormones.

If you wonder how this hormone is secreted, take a look at the sequence below:

  • The hypothalamus will send a signal to the pituitary gland
  • The pituitary gland will then produce the growth hormone
  • The hormone will then travel through the bloodstream for your central nervous system and brain to function properly

Growth hormone is known for its role in the growth process, especially in children. However, even adults benefit from this hormone too.

Human Growth Hormone Levels and Growth

The primary role of the growth hormone is to support the proper tissue, bone, and muscle growth of a child.

But, take note that, this hormone also stimulates mineral bone density in both children and adults. 

Aside from the growth hormone, other hormones can also support proper growth.

Some of these are thyroid hormones, adrenocorticotropic hormones, luteinizing hormones, and follicle-stimulating hormones.

Growth Hormone and Metabolism

Adults need growth hormone in regulating metabolism as it works on the food adults eat.

For the elderly, the growth hormone increases bone density to keep them away from possible bone health problems such as osteoporosis.

Importance of High Levels of Growth Hormone

Growth Hormone

Low HGH levels lead to serious health problems.

According to a study from Korea, low growth hormone is caused by a damaged pituitary gland. So, what may happen if you do not have enough HGH levels?

1) Mental health problems

Depression and lack of concentration are usually the signs of growth hormone deficiency.

Consistent with a study from Turkey, when children experience growth hormone deficiency, they become at risk of psychological maturation.

Eventually, this can make them lose their self-confidence as they go on with life.

2) Reduced bone density

If you do not have enough HGH levels, you can experience reduced bone density.

Aside from a slow growth rate, this can lead to bone health problems such as an increased risk of fracture and osteoporosis.

In children, a low growth hormone can delay bone age. This means that the bones of children with low HGH levels mature at a slower rate.

3) Cardiovascular health issues

Human growth hormone also plays a big role in your heart health.

According to a study from the International Journal of Molecular Sciences, if you do not have enough HGH levels, your body cannot regulate your triglycerides and blood cholesterol levels properly.

Eventually, this can increase your risk of cardiovascular mortality.

8 Ways to Increase Growth Hormone Production

Knowing that the human growth hormone is important for your overall health, it is necessary to find some ways that can help you increase growth hormone levels.

1) Decrease body fat

According to a study from Virginia, lean fat is associated with your pituitary gland’s production.

In this study, it was reported that those with higher amounts of body fat are most at risk of impaired HGH production.

In another study from The Journal of Clinical Endocrinology and Metabolism, a man with high body weight is most at risk of growth hormone deficiency.

In this study, it was also reported that there is a higher release of growth hormones in individuals with reduced body fat.

So, if you want to optimize growth hormone levels and HGH production, you should know how to discipline yourself in improving your body health.

2) Intermittent fasting

Different fasting techniques also affect HGH levels.

According to a study from the Western Journal of Medicine, fasting can boost HGH levels.

In this study, it was reported that 3-day fasting resulted in a 300% increase in HGH levels.

Additionally, a week of fasting can result in a 1250% increase in HGH levels.

However, fasting should not be done long-term.

If you want to include fasting in your diet to optimize growth hormone levels, you might want to consider intermittent fasting instead.

This fasting type can also help you achieve weight loss.

Remember, weight gain can increase your body fat, and the higher your body fat, the more chance of experiencing growth hormone deficiency.

3) Reduce sugar intake

Another way to boost growth hormone secretion or HGH production is by reducing your sugar intake.

When you control your sugar intake, your insulin levels are regulated as well.

In addition, you also prevent unhealthy weight gain from occurring!

According to a study from the Journal of Clinical Investigation, high insulin levels can impair your natural HGH production.

In another study from Denmark, it was reported that diabetic patients with regulated insulin levels were able to increase their HGH production threefold.

But, an occasional sweet treat will not affect your insulin levels.

This simply means that you should improve your diet and lifestyle choices if you want to increase HGH production.

4) Avoid carbs before bedtime

Carbs can also increase your insulin levels.

Thus, the more refined carbs you eat, the higher the chance for your HGH production to be affected negatively.

Additionally, your body produces HGH naturally at night.

If you eat more food before bedtime, your HGH levels are significantly reduced.

5) Consider melatonin

Melatonin supplements can also help you boost human growth hormones.

Like HGH, this is an important hormone produced in the body, specifically, in the brain. Generally, melatonin helps you get a good night’s sleep.

According to a clinical trial from Italy, deep sleep can increase human growth hormone directly. 

6) High-intensity exercise

Weight training and other high-intensity exercises can also boost human growth hormones.

High-intensity is emphasized here because your HGH levels can be increased depending on the type of exercise you do.

According to a clinical trial from Virginia, of all exercise types, high-intensity exercise is the most effective one if you want to boost HGH naturally. 

Additionally, this training can promote fat loss.

Again, if you want to increase human growth hormone, you should at least have healthy levels of fat in your body.

7) Beta-alanine and sports drinks

Alanine is one of the amino acids that can increase your levels of HGH.

Research suggests that taking this amino acid before a workout can increase your lean body mass, and the healthier muscle mass you have can boost more HGH levels.

Alanine supplementation is also known to promote cell repair and boost muscle injury recovery as well.

Apart from beta-alanine, sports drinks can also help you increase your levels of HGH.

According to the Journal of Applied Physiology, drinking sports drinks towards the end of your training can boost your HGH.

However, be mindful of the sugar content of this food as it can increase your insulin.

8) Arginine supplementation

Another amino acid that can affect your growth hormones includes arginine.

What is more interesting is that, according to a clinical trial from Texas, even without exercise, arginine can increase your HGH levels.

If you work out and take arginine supplements, you can speed up your cell repair and injury recovery.

Final Thoughts

Indeed, growth hormones are vital not just during childhood but throughout adulthood.

Without enough levels of these hormones can cause health disorders, physically and mentally.

In case of deficiency in this hormone, you can experience mental health problems, bone issues, and cardiovascular disorders.

Fortunately, many ways to boost human growth hormones can be considered.

Some of these include reducing belly fat, considering intermittent fasting, going for high-intensity training, trying supplements such as melatonin, arginine, and alanine, and of course, a balanced diet.