Produced by your pituitary gland, human growth hormone is an essential hormone. It plays an important part in cell repair, metabolism, and body composition. It also helps you recover from injury and disease, boosts strength, muscle growth, and increases exercise performance. It’s especially important for your levels of HGH to be optimal if you are recovering from an injury, undergoing athletic training, or trying to lose weight. Low levels can increase your risk of disease, lead to weight gain, and lower your quality of life. The good news is that your diet and lifestyle choices can have a significant effect on HGH levels.
Studies show that intermittent fasting can lead to a large increase in HGH levels. One study, in particular, found that three days into a fast, participants’ HGH levels increased by over 300%, and by over 1000% after one week. There are various methods of intermittent fasting that you can try. A common approach is an eight-hour eating window daily, followed by a 16-hour fast. Another is the popular 5:2 diet, which involves only eating 500-600 calories per day for two days of the week. Intermittent fasting can help to optimize HGH levels by helping you drop body fat and lowering insulin levels.
Reduce Your Sugar Intake
Insulin spikes are associated with lower HGH levels. Sugar and refined carbs raise insulin levels the most, so reducing your intake of foods high in this may help to increase HGH levels. A study found that healthy people had 3-4 times higher HGH levels compared to people with diabetes. In addition, sugar intake is a direct factor in obesity and weight gain, which also heightens HGH levels.
Eat Less Before Bed
Your body naturally releases high levels of HGH at night particularly. And given that eating most foods will cause a spike in insulin levels, avoiding food before bedtime can help. High-carb or high-protein meals, in particular, may spike your insulin levels and potentially block some of the HGH that your body naturally releases at night. Insulin levels typically decrease around 2-3 hours after eating, so you might want to try to avoid eating any meals 2-3 hours before you go to bed.
Take a Supplement
There are many supplements known to increase energy levels and help optimize HGH. You can go straight in with HGH injections which will directly increase the amount of HGH in your body; these are ideal if you are actively trying to lose weight or going through athletic training. You might also want to take a Gamma-aminobutyric acid supplement. GABA is a non-protein amino acid that also works as a neurotransmitter in the body. It is well-known as a sleep aid because it calms your brain and central nervous system. Studies have found that it may also help to increase HGH levels.
Exercise is one of the best ways to raise your HGH levels, and the size of the increase will depend on the type and intensity of the exercise and the food you eat around the workout. High-intensity interval training increases HGH the most, however, if you want to start off slow, the good news is that all forms of exercise are beneficial. Interval training, weight training, repeated sprints or circuit training will spike your HGH levels and maximize weight loss. And over the long term, exercising more will naturally decrease body fat, which will also benefit your HGH levels and make it easier for you to lose more weight.
Human growth hormone plays an important part in your weight and body composition. Try raising it naturally to make losing weight easier.