Boost your growth hormone now!
Somatotropin, or growth hormone (GH) is an endogenous hormone released by the pituitary gland in humans. It’s secretion is most intense during in childhood and puberty, and slowly decreases with age. It is responsible for- (as the name suggests)- physical growth, metabolism, and many factors associated with general health.
Many lifters inject the hormone to reap it’s’ benefits, but this practice carries all the usual risks and side effects of hormonal injection. Like those of every other hormone, HGH (human growth hormone) levels are a response to stimuli in our bodes, many of which we can control. Here are a few ways to boost it’s production naturally.
1. Diet and Supplementation
As a basic rule, higher levels of insulin will diminish growth hormone activity. Insulin, of course, is the anabolic hormone that spikes in response to the consumption of high amounts of carbohydrates (especially high-glycemic). Recently, intermittent fasting has gained currency as a method to control insulin levels, and has been shown to increase the release of HGH. There are many types of fasting, of course, but a general schedule is fasting 10 to 18 hours a day three times a week.
Various supplements like BCAAs (Branch Chained Amino Acids) are also known to increase HGH levels, and some specific amino acids L-Arginine, L-Glutamine, L-Lysine, Glycine, L-Tyrosine and Gamma-aminobutyric acid (GABA), can do the job as well.
Everyone knows that strength training increases GH levels. The problem is that, Cortisol, a stress hormone, is also released during long workouts and inhibits the GH and testosterone. For a maximum return on investment, try keeping workouts well below 90 minutes. Elevated heart rates will also trigger the release of many helpful hormones, so in general go for intensity, not length.
3. Sleep and Stress
Most growth hormone is secreted sleep. The recommended 7 to 9 hours per night is a must for optimal GH levels. Things like alcohol, screens before sleep, and caffeine late in the day, will all damage your body’s potential to secrete GH. Try chamomile tea 30 minutes before bed if you hare having trouble achieving deep sleep.
As previously mentioned, Cortizol is an enemy of GH. Doing enjoyable things, like taking walks, laughing with friends, or seeing a movie, are great ways to relieve psychological stress, which can decrease Cortizol and free up your potential to grow.