If you’re an avid exerciser or you’d simply like to energize yourself, you probably know that human growth hormone (HGH) is essential. It enhances the body’s ability to accumulate lean muscle mass and it also speeds up the recovery of tissues.
HGH production slows down with the passage of time but there are things you can do in order to increase its levels naturally. Here are the best ones.
#1 Optimize Your Weight
Body fat is correlated with HGH production. If you’re carrying more fat than your body needs, the production of growth hormone will slow down. In a sense, this is a vicious cycle.
Growth hormone is needed to optimize weight. In its absence, body fat percentage could increase. As the fat percentage grows, the production of growth hormone slows down even further.
Abdominal body fat is probably the worst when it comes to optimizing HGH levels.
One study shows that people who have three times the belly fat of individuals in the control group produce half of the growth hormone. It’s also interesting to point out that high levels of fat have the biggest effect on men.
#2 More Sleep
Getting enough rest is also one of the keys to promoting a hormonal balance.
There’s evidence that almost 80 percent of the body’s growth hormone is produced during sleep. Thus, sleep deprived individuals are likely to have less than optimal amounts of HGH (as well as other vital hormones like testosterone).
Researchers recommend sleeping anywhere between seven and nine hours per night to optimize growth hormone production. The number of hours is important but the quality of sleep happens to be even more crucial. You should be enjoying uninterrupted, restful and deep sleep to reap the benefits of this approach.
#3 Do High Intensity Training
If you’re interested in HGH optimization, you probably work out already. Here’s some good news for you – the more you exercise, the higher your growth hormone levels are going to become.
High intensity training is the best approach for optimizing growth hormone production. This is a workout approach that involves short intervals of incredibly intense exercise, followed by a short period of rest.
High intensity interval training (HIIT) is highly effective because of the intensity. Thus, 20 to 30 minutes of HIIT will give you much better results than a lengthier but less strenuous session.
In order to get optimal results, you should be exercising at a level that makes you feel uncomfortable and pushes your physical limits. You will see massive improvements in your physique and in HGH production if you do HIIT at least once or two times per week.
#4 Take A Supplement
A high quality supplement like a product containing deer antler velvet or l-arginine can also give you better results in terms of maximizing growth hormone levels.
Such supplements are called growth hormone boosters. They don’t contain synthetic hormones but rather help the body make HGH on its own. Thus, there’s no risk of side effects or complications stemming from supplementation.
There is some evidence that arginine supplementation could potentially contribute to a significant growth hormone increase. People on a relatively large dose of the amino acid could see an increase in growth hormone production reaching up to 60 percent from their baseline levels.
#5 Don’t Eat Before Going To Bed
The final thing you can do is have your final meal for the day at least a few hours before going to bed. This nutritional approach is beneficial for growth hormone production and it can also help you maintain a healthy weight.
Having a meal will lead to an increase in your insulin levels. A spike in insulin has been linked to blocking some of the HGH production that occurs during the night.
The meals that have the most profound negative effect are the ones high in carbs. Still to foods that have a low glycemic index. If you feel hungry and you need to have a snack before going to bed, you may want to opt for a source of lean protein (a chicken breast, an egg or some yogurt will be ideal).
About Erin Nagata
I'm an editor at popular healthcare blog. If you have any questions or concerns please do not hesitate to drop me a line