How to Increase Human Growth Hormone
hgh molecule
What is HGH?
Human growth hormone (HGH) is an important hormone produced by your pituitary gland. HGH plays a key role in growth, body composition, cell repair and metabolism. In a way HGH is the fountain of youth and higher HGH level will keep you looking younger, feeling better and stronger.
HGH also boosts muscle growth, strength and exercise performance while also helping you recover or heal from injuries. (Rudman, Wilmore, Isaksson).
Having low HGH levels may decrease your quality of life and increase your risk of disease (Carroll).
Natural Ways of Increasing Human Growth Hormone
The majority of HGH is released in cycles during sleep. The HGH release cycles are based on your internal clock and circadian rhythm. The largest cycle occurs before midnight with smaller pulses in the early A.M. (Davidson, Takahashi).
Studies have shown that poor sleep can reduce your HGH levels. Making adequate and quality sleep one of the best strategies in enhancing your long term HGH production (Takashi, Honda).
The amount of belly fat you carry is directly related to your HGH production (Clasey). The higher amount of belly fat will likely impair your bodies ability to produce heightened HGH levels. One study found that those with 3x the belly fat as the control group had less than half the amount of HGH (Veldhuis).
Supplements that can Increase Human Growth Hormone
Human Growth Hormone Studies
Fasting HGH Study 1:
Testing Methodology:
A complete physical examination was performed prior to the fast. Lab work was done to measure serum potassium, chloride, calcium, phosphorus, uric acid, creatinine, protein, albumin, lipids, growth hormone, etc (Kerndt).
Participants in the fast initally only drank 2 liters of water a day for first 3 weeks then 1 liter a day for the remainder of the study. It was measured the participants only consumed 60 calories a day (Kerndt).
Testing Results:
Study revealed a progressive rise in growth hormone level between day 1 and day 26 of the fast followed by a signficant drop off after that. Secretion of growth hormone fluctuated wildy during the day with a major increase during sleep. Other known stimuli to increase growth hormone secreation are known to be hypoglycemia, exercise, certain amino acids, catecholamines, stress and certain drugs (Kerndt).
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Sleep HGH Study 2:
sleep hgh levels
Testing Methodology:
Plasma growth hormone, insulin, cortisol and glucose were measured during sleep for 38 nights in 8 young adults. Blood was drawn from an indwelling catheter at 30 minute intervals throughout the night (Takashi).
12 normal control experiments were carried out at intervals of 11 days to 6 months. Onset to sleep occurred between 10pm and 12pm (Takashi).
Testing Results:
HGH production peaks around 70 minutes after onset of sleep. As cortisol levels increase HGH production levels decreased (Takashi). High cortisol levels results in not feeling very rested after sleep.
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Summary Sleep Study
The sleep study found its important to get a good nights sleep. As this is the time HGH production in the body is at its highest. And the better quality sleep you get the higher HGH levels are released. High cortisol levels related to stressful sleep resulted in lower growth hormone.
Supplements to Help Improve the Quality of Sleep
Melatonin is a hormone that regulates the sleep–wake cycle. It is primarily released by the pineal gland. As a supplement, it is often used to create a more restful sleep.
GABA is known for being a calming supplement for your brain and central nervous system and is often used to assist with sleep. A lesser known fact is it can also help increase HGH levels.
Supplementation HGH Studies
GABA
Testing Methodology:
Eleven resistance trained men aged 18-30 participated in a randomized, double blind, placebo controlled, crossover study. During the experimental bout participants ingested either 3g of GABA or a placebo followed by either resting or resistance exercise. Fasting blood samples were take immediately before at 15, 30, 45, 75 and 90 minute intervals (Powers).
Testing Results:
At rest GABA ingestion elevated growth hormone compared to the placebo. Specifically peak concentration were elevated by about 400%. The combination of GABA and resistance training also elevated the peak (Powers).
Study concludes that ingested GABA elevates resting and post exercise growth hormone concentrations. The extent to which growth hormone secretion contributes to skeletal muscle hypertrophy is unkonwn although the increased growth hormone may improve resistance training muscular adaptations (Powers).
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Beta-Alanine
Testing Methodology:
8 subjects experienced in resistance training (>3 years experience) college aged males participated in the study. The experiment was performed as a double blind, randomized cross over design. Subjects initially reported for maximal stregth test on 1 rep max squat (Hoffman).
Training program consisted of 6 sets of 12 reps at 70% of their 1 rep max. Subjects then were administered Beta Alanine or a placebo for another 4 week training session. At the end of the 4 weeks another maximal stregnth test of 1 rep max squat was performed (Hoffman).
Testing Results:
Results of this study indicated that 4 weeks of beta alanine supplementation was effective in increasing performance with a resistance training workout as reflected by significant improvements in training volume, number of reps performed and average mean power exhibited (Hoffman).
Growth hormone concentrations were elevated in the beta alanine group versus the placebo group.
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Work Cited
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