What is human growth hormone?
Growth hormone (GH) is a small protein that is made by the pituitary gland and secreted into the bloodstream. GH production is controlled by a complex set of hormones produced in the hypothalamus of the brain and in the intestinal tract and pancreas.
The pituitary puts out GH in bursts; levels rise following exercise, trauma, and sleep. Under normal conditions, more GH is produced at night than during the day. This physiology is complex, but at a minimum, it tells us that sporadic blood tests to measure GH levels are meaningless since high and low levels alternate throughout the day. But scientists who carefully measure overall GH production report that it rises during childhood, peaks during puberty, and declines from middle age onward.
GH acts on many tissues throughout the body. In children and adolescents, it stimulates the growth of bone and cartilage. In people of all ages, GH boosts protein production, promotes the utilization of fat, interferes with the action of insulin, and raises blood sugar levels. GH also raises levels of insulin-like growth factor-1 (IGF-1).
Your levels of growth hormone decline naturally, starting at around 25 years old and accelerating once you reach 35 when you enter a GH-deprived state called somatopause. Some studies say men lose 14 percent of their GH production per decade, others by up to 50 percent every seven years.
According to a study in the Indian Journal of Endocrinology and Metabolism, by the time you’re 65, you generally secreting less than one-third the amount of GH you did when you were 35.
Guys who live a healthy life with low stress, minimal alcohol, and a balanced diet can hold onto their levels a little longer, Kominiarek points out, but over the age of 40, it’s rare to see someone with levels over the 200 marker—which is why spending the same amount of time in the gym can deliver sub-par results at that decade in your life.
Increase HGH NATURALLY
Loose Belly fat
Get rid of excess body fat — especially around your belly — to optimize your HGH levels and improve your health.
Intermittent Fasting
Fasting can significantly increase HGH levels, though more research is needed on shorter fasts. Intermittent fasting increases HGH levels 5 fold.
Try an ARGININE supplement
Higher doses of arginine may improve growth hormone production, but not when taken around exercise
Reduce SUGAR
Elevated insulin levels may reduce HGH production. Therefore, limit your intake of large amounts of sugar and refined carbs.
Eating before bedtime
Insulin (Low insulin levels increases HGH levels) Insulin levels normally decrease 2–3 hours after eating, so you may wish to avoid carb- or protein-based meals 2–3 hours before bedtime.
GABA Supplement
Gamma aminobutyric acid (GABA) is a non-protein amino acid that functions as a neurotransmitter, sending signals around your brain.
GABA may also increase HGH levels by improving your sleep, since your nighttime growth hormone release is linked to sleep quality and depth
HIIT (High Intensity Interval Training)
Exercise provides a large spike in HGH. High-intensity training is the best form of exercise to increase growth hormone levels.
Beta Alanine
Beta-alanine, carbs, and protein may increase short-term growth hormone spikes during or after a workout.
One study found that drinking a beverage containing 25 grams (0.9 ounces) of casein or whey protein 30 minutes before strength exercise reduced levels of human growth hormone and testosterone, compared with a non-caloric placebo
SLEEP
The majority of HGH is released in pulses when you sleep. These pulses are based on your body's internal clock or circadian rhythm.
