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How To Increase Your Growth Hormone Naturally

Building muscle requires more than working out and eating a lot of protein. Your muscle growth also depends on physiologic processes that involve hormones and chemical reactions.

One of the most vital hormones for muscle building is the growth hormone (GH).

It helps build and repair muscle tissues, and can greatly influence your strength and exercise performance.

In addition, it is also crucial in injury recovery and the repair of tissues in your brain and other organs.

Due to its benefits, the use of artificial growth hormones has become popular among fitness enthusiasts.

Although synthetic GH enhances strength and promotes a better physique, it also produces long term side effects that can be detrimental to your health.

Luckily, growth hormone is naturally produced by our body, and there are tons of things we can do to increase its levels naturally without the underlying side effects.

What is Growth Hormone?

The pituitary gland naturally produces human growth hormone (HGH), which is vital for growth, muscle mass, and metabolism.

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Growth hormone production and regulation respond to stress and other physiologic activities, which means we can increase our growth hormone production through lifestyle modification and diet choices.

Growth hormone works together with testosterone to build lean mass and burn fats.

  • Promotes weight loss
  • Increases muscle mass
  • Boosts memory and learning
  • Increases muscle strength
  • Helps recovery from injuries
  • Speeds up wound healing
  • Builds strong bones
  • Promotes healthy skin

Both endurance and resistance exercises such as weightlifting and cardio aerobicexercises increase the amount of GH released in our body.

Frequent exercise and high-intensity training produce a spike in your growth hormone levels leading to greater fat loss and muscle building.

Excess body fat affects GH levels in both men and women. Studies show that people with obesity had lower levels of GH and other growth-related protein in their body, but after losing a significant amount of weight, GH levels return to normal levels.

Losing belly fat can help optimize GH levels and improve your overall health.

According to studies, people with diabetes have lower levels of growth hormones in their bodies. An increase in insulin levels is related to a decrease in GH levels.Excessive sugar intake also results in weight gain and obesity, which further lowers the production of GH in your body.

Refined carbs such as pastries and white bread can dramatically reduce GH levels and cause a rapid spike in blood sugar levels in your body.

People with diabetes have 3-4 times lower GH levels than healthy individuals

Studies have shown that 3-day intermittent fasting can help increase the levels of your growth hormones by up to 300%.

Fasting significantly increases GH production due to a loss of body fats and a decrease in insulin levels.

A large amount of growth hormone is released in intervals during your deep sleep. Thesereleases of GH heavily rely on your internal body clock or circadian rhythm.

Poor sleep quality results in reduction of growth hormone production in your body

Reducing your stress levels by relaxing, massage and breath work can optimize your sleeping pattern which allows greater GH production.

A study found out that relaxation exercises through yoga can significantly boost your GH levels.

Taking Gamma-aminobutyric acid (GABA) supplement can significantly increase thelevels of GH in your body by up to 400%.

GABA acts as a neurotransmitter that is known for its calming effect, which helps in coping up with stress and anxiety.

GABA increases GH levels by promoting restful sleep

The quality of the food you eat is also vital in optimizing the levels of your growth hormone. High fat and high glucose meals increase the levels of somatostatin in your body, which inhibits the release of GH.

High fat meals can decrease the GH levels in your body, which can negatively affect your progress

Growth hormone plays an essential role in your body. Not only does it exponentially increases your gains, but also positively affects your brain and accelerates the healing process of your body.

You can naturally increase your GH levels without any side effects through lifestyle modifications and better food choices.

  • Cappon, J., Ipp, E., Brasel, J., Cooper, D. Acute effects of high fat and high glucose meals on the growth hormone response to exercise
  • Clasey, J. et al. (2001). Abdominal visceral fat and fasting insulin are important predictors of 24-hour GH release independent of age, gender, and other physiological factors
  • Rasmussen, M. et al. (1995). Massive weight loss restores 24-hour growth hormone release profiles and serum insulin-like growth factor-I levels in obese subjects
  • Kerndt, P. et al. (1982) Fasting: the history, pathophysiology and complications
  • Klempel, M. et al. (2012). Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women
  • Lanzi, R. et al. (1999). Elevated insulin levels contribute to the reduced growth hormone (GH) response to GH-releasing hormone in obese subjects
  • Powers, M. et al. (2008). Growth hormone isoform responses to GABA ingestion at rest and after exercise
  • Gottesmann, C. (2002). GABA mechanisms and sleep
  • Pritzlaff, C. et al. (1985). Impact of acute exercise intensity on pulsatile growth hormone release in men
  • Consit, L., et al. (2007). The effect of exercise type on immunofunctional and traditional growth hormone
  • Harvard Medical School (2021). Growth hormone, athletic performance, and aging
  • Honda, Y. et al. (1969). Growth hormone secretion during nocturnal sleep in normal subjects
  • Davidson, et al. (1991). Growth hormone and cortisol secretion in relation to sleep and wakefulness.
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