HGH or human growth hormone is the important hormone produced by our body’s pituitary gland. Also called as GH, it plays a very crucial role in our body composition, growth, cell repair as well as metabolism. It further boosts the muscle growth, exercise performance and overall strength, while at the same time helping you to recover from injuries.
What is a hormone?
Before we get into HGH and the ways to boost it, it is vital to understand what a hormone is and the way it works. If we can know the basics, we will have a better understanding of HGH and how we can boost it naturally.
In simple terms, hormone is the regulatory substance produced by the body and transported through the bloodstream to regulate behavior and physiology. It is one of the ways of our body to regulate activities like respiration, metabolism, digestion, stress, growth and development, tissue function etc. Hormones can be in the form of protein or chemical steroid compounds. Sometimes, we face hgh deficiency & want to boost HGH naturally.
So, what is HGH basically?
HGH is the anabolic 191-amino acid hormone that is a single chain polypeptide and that is synthesized, stored, and produced by the somatotropic cells in the pituitary gland. It is indeed a hormone that is produced in the brain and that helps us to grow. HGH stimulates the muscle and bone tissue growth through the metabolism of fats, carbs, and proteins. It is further a powerful stimulator of immune activity among other physiological procedures. During childhood and adolescence, HGH is important to promote growth in one’s height. In case of adulthood, it is responsible for a lot of maintenance jobs like:
- Keeping the body lean and helping in the reduction of fat accumulation
- Improving blood circulation
- Strengthening bones
- Promoting rapid nail and hair growth
- Protecting the organs from aging and age-related issues
- Maintaining the right cholesterol levels
Top 7 Ways to Boost HGH in a natural way
#1 Right Nutrition
Eating proteins like eggs, cheese, lean meats, healthy fats such as olive oil, nuts, and low glycemic carbohydrates while at the same time reducing high glycemic carbs and starchy foods can help to increase the HGH level in the body. Try eating most of the protein around 2 hours before and just after your workout.
#2 Get proper sleep
Getting enough sleep will work great for the whole body. As you sleep, your body goes through various cycles, from light sleep where you wake easily to heavy sleep where you take a sound sleep and it is harder to wake up. During stages 3 and 4, your slow-wave sleep cycle is the part where you release the most of HGH. The body cycles through all these stages many times during the sleep and so it stands to say that the more quality sleep you get, the better potential you have for optimizing HGH production.
#3 Intermittent fasting
While athletes were taught that they had to eat every few hours in order to stoke metabolic flames, we know that restricting the feeding window can have a lot of benefits like better insulin sensitivity, an increase in GH levels, and low risk of chronic diseases. Also, HGH is sensitive to insulin and so going without food actually stops the insulin spikes and result in a steady increase in HGH production that can even attenuate the potential loss of muscle. In a study, it was found that 24 hours fast increased the GH by an average of 1300% in the case of women and about 2000% in the case of men. Also, longer fasts appeared to have the same benefits.
#4 Reduce your body fat
Your level of natural HGH production is linked directly with the amount of fat you have. If you are a male and have a huge belly, you are shortchanging the HGH levels. It is thus important to keep your body fat in normal to low range. This simply means that you need to be highly careful of your calories and diet. Never try to skip the abs workout sessions and if you are on the heavy side, incorporate cardio in your daily schedule to reduce the fat levels.
#5 Avoid taking sugar after workouts
Consuming sugar and that too fructose within 2-3 hours of your workout will cause the hypothalamus to release somatostatin that will further reduce HGH production. Simple sugars which are high glycemic spike the insulin level too and that inhibits HGH release. So if you wish to maximize your training results, have a protein shake in water and skip the high glycemic carbs.
#6 High-intensity exercise
A number of researches show that a short span of intense weight training can increase the HGH anywhere from 100 to 600 percent. Also, the type of exercise you indulge in matters the most and while any exercise will see an increase in HGH, the effect seems to be high when the subjects are using a lot of muscle fibers. Think of big compound movements when the rest spans are short. A study published in 2009 in the Journal of Science and Medicine in Sport saw that the subjects resting for 1-2 minutes per set had less than half the rise in HGH levels than those who kept the rest period to just 30 seconds.
#7 Don’t eat much before going to bed
Your body releases huge amounts of growth hormone naturally at night. Given the fact that most meals cause a rise in insulin amount, some experts say that you should avoid food before bedtime. In particular, the high carb or high protein diet may increase the insulin and block some HGH that is released during the night.
Also, the insulin level decreases 2 to 3 hours after eating and so you may wish to avoid the protein or carb-based meals before bedtime.
So, these are popular ways to boost HGH naturally in the body. What are you waiting for? Start implementing these things on a regular basis and you will experience a considerable increase in your growth rate, strength gains as well as muscle size in no time.