Human growth hormone (HGH) is a vital component of the human endocrine system. HGH makes your body grow taller when you are young, builds muscle mass, and helps your body to produce proteins. The pituitary gland releases growth hormones after you fall asleep or are under stress to help regulate these functions. Natural ways, such as resistance training and eating a balanced diet loaded with nutrients, also stimulate your pituitary gland to release HGH.
Unfortunately, the natural production of HGH declines as you get older. This progressive deficiency, beginning for most in our teens, leads to a reduction in lean body mass and bone mineral density, an increase in body fat – especially abdominal, and a worsened cardiovascular risk profile.
All in all, you begin to look and feel older as HGH declines.
Exercise, stress, emotional excitement, diet, and aging all affect the quantity of HGH production. The Carragher Method approach raises HGH levels in several ways that work best in combination with each other. Certain lifestyle factors, such as sleep and stress management, our specific nutritional plan, and our scientifically-based exercise plan cause the pituitary to secrete more HGH.
Here are some of the most effective ways to increase human growth hormone naturally:
How to Increase your HGH Levels Naturally
Lift Weights & Do High-Intensity Interval Training (HIIT)
Resistance training is one of the most effective ways to naturally boost HGH levels. The more weight you lift, the greater your results will be. High-intensity interval training (burst training) is another great way to increase human growth hormone. This is where a person’s heart rate bursts above their anaerobic threshold (best established by VO2 max testing) for 30-second intervals five or more times in a workout. This engages super-fast twitch muscle fibers, which stimulates HGH release.
Eat Healthy Fats
Healthy dietary fat stimulates HGH synthesis and releases according to a 2010 study published in “Nutrition Research.” In fact, the effect of dietary fat on growth hormone occurs even when calories are restricted. Limit saturated fats such as butter and full-fat dairy products; they can actually contribute to insulin resistance and interfere with growth hormone secretion in some cases. Instead, add monounsaturated fats such as olive oil and polyunsaturated fats like flaxseeds and walnuts to your diet for their ability to promote HGH release.
Vitamins, Minerals & Supplements
There are a number of different vitamins, minerals, and supplements that you can take to naturally increase HGH levels. Some of our top recommendations can be seen listed here:
- Melatonin: Take 0.5 to 5 mg of melatonin before bed. Melatonin has been shown to increase growth hormone levels by up to 157 percent.
- GABA: Take 1.5 to 3 g of GABA immediately before bed. GABA, or gamma-aminobutyric acid, has been shown to increase growth hormone production by 200 percent.
- Vitamin D: Optimize Vitamin D levels at 70-100 ng/mL.
- L-arginine and L-lysine: The combination of these two amino acids together before exercise and sleep has shown to increase growth hormone production by up to 700 percent. Take 3 to 5 grams for optimal results.
- Glutamine: Take 2 to 10 g of glutamine after a workout or before bed. Glutamine may boost HGH levels, according to a study conducted by researchers at the Louisiana State College of Medicine. They discovered that subjects consuming 2 g of glutamine experienced increases in HGH levels. Their findings were reported in the 1995 issue of “The American Journal of Clinical Nutrition.”
- Alpha-glycerylphosphorylcholine, or A-GPC: These might increase HGH levels, according to a study published in the September 2008 issue of the “Journal of the International Society of Sports Nutrition.” Researchers at the Center for Applied Health Science Research observed that subjects taking 600 mg of A-GPC two hours before resistance exercise had higher HGH levels post-exercise compared with those who consumed a placebo.
According to several studies meditation increases human growth hormone levels significantly; you don’t need to be an experienced yogi or monk to stimulate HGH release with this ancient practice – it only takes about 12 minutes per day. One such study determined that even novice meditators who performed three sessions per week for just 12 minutes each could raise their natural HGH production by up to 700 percent over a four-month period compared to those who did not meditate.
Rest and Relax
Getting plenty of sleep stimulates HGH release, according to a 2001 report in the “Journal of Clinical Endocrinology.” In fact, it may be even more helpful than exercising for increasing your natural levels since research reveals that high-intensity exercise actually decreases growth hormone secretion during your workout plus it takes several hours for your body to return to normal HGH production rates after a tough training session. Getting 8 hours of sleep per night optimizes production of HGH, and will make you feel significantly better overall.
Take Amino Acids
Amino acids are the building blocks of protein and they also have the ability to increase growth hormone levels according to a study published in “Hormone Research.”
In this study, researchers determined that taking 10 grams of essential amino acids increased HGH levels by 600 percent in under an hour.
Human growth hormone and testosterone are two hormones that work together synergistically; one is not complete without the other, research reveals. For this reason, it is not surprising to learn that low testosterone can be linked with low growth hormone according to a Medline Plus report.
According to Dr. Eric Braverman, HGH therapy may actually restore healthy T-levels with regular injections or topical gels containing bio-identical hormones. However, men should keep in mind that simply increasing their natural production of growth hormone will likely increase their testosterone as well since they are closely correlated hormones within the body.
Eat More Chocolate
Chocolate lovers can rejoice, new research has found that dark chocolate, in particular, stimulates the growth hormone response. The reason for this is thought to be due to cocoa’s flavanol content; studies have shown that these phytochemicals increase production of growth hormone and nitric oxide.
Drink Green Tea
Last but not least on our list of ways to naturally increase HGH levels includes drinking green tea.
Green tea has been shown to contain significant amounts of catechins which are antioxidants known to stimulate the release of human growth hormone according to a study published in “Nutrition Research.” Other studies show that green tea also helps suppress appetite, making it easier for you to lose weight with its natural properties.
Overall, eat protein-rich, fatty meals each day. Resistance training also stimulates your pituitary gland to release human growth hormone. Aim for two strength-training sessions of 30 minutes each every week that targets all major muscle groups. Exercises such as lunges, squats, and push-ups cause greater production than exercises such as curls and triceps extensions. Avoid overtraining; long workouts decrease the effectiveness of human growth hormone secretion because they deplete energy stores in muscle cells. Sleep well and limit stress as doing these things will optimize your HGH release as well.
10 Benefits of Increasing HGH Levels
The most common symptom of a deficiency in HGH is a feeling of general unhappiness and/or depression.
HGH has been shown to improve mood, lessen feelings of stress and anxiety, increase optimism and even affect libido. In fact, many anti-depressant medications aim to help depressive patients by increasing their body’s natural secretion of HGH.
Increased lean muscle mass
As we age it becomes harder for our bodies to retain muscle mass naturally with the production of new cells being used up just breaking down existing tissue during exercise & activity. Studies have shown that an increased level of growth hormone can lead to a large increase in lean muscle mass via decreased levels of fat retention in the body.
Improved skin tone
HGH stimulates the production of collagen, which is an important protein that helps keep your skin looking young and supple. Maintaining higher levels of collagen leads to younger, healthier-looking skin – similar in theory to botox injections where botulinum toxin is injected into facial muscles in order to prevent the degradation of said muscle tissue.
Increased bone health
Bone density naturally decreases with age, leading to a greater propensity for broken bones as we get older – osteoporosis being a classic example. HGH has been shown to increase bone density and reduce fracture risk in humans, making it especially beneficial for women entering menopause who are at an increased risk.
Increased energy levels
HGH naturally stimulates the production of human growth hormones, which have been shown to increase energy levels and improve exercise stamina. This is especially beneficial for those with a generally low fitness level or who suffer from conditions such as Chronic Fatigue Syndrome (CFS).
Heightened organ function
A majority of HGH in our body is stored in the liver where it can be released when required – this being a natural response to stressors such as starvation or injury. By releasing more HGH during these times our overall health is improved as many of our organs are rejuvenated including skin & hair cells, promoting better organ function & healthy hair & skin appearance.
Increased cognitive function
HGH has been shown to improve memory, concentration levels and even help prevent Alzheimer’s Disease thanks to its ability to speed up production of the brain chemical IGF-1, which is responsible for cell growth in the nervous system.
HGH was originally used medically as a treatment for depression by stimulating release of serotonin – this being an important neurotransmitter that regulates many of our moods. While not as effective as an antidepressant medication it is still worth noting that your natural HGH levels can have a significant impact on how you feel!
Better sleep quality
Studies have shown that by taking steps to increase your natural secretion of HGH you will naturally sleep better. This is primarily because stress levels are reduced, which can often lead to poor quality sleep patterns.
Increased sexual performance & libido
HGH has been shown to improve both the quality and quantity of orgasms as well as increase fertility in women by up-regulating estrogen production. It tends to have a similar effect on men by increasing testosterone levels, but also helps with sperm production thanks to its ability to stimulate the testes during puberty – this being important for natural development of male sex characteristics so it makes sense that HGH supplementation proves useful for those looking for a little ‘pick me up’.
It is clear from this list alone that gaining access to your body’s naturally occurring supply of HGH can be advantageous to both your health and sense of wellbeing. There are other, even more effective solutions too, however. We prescribe HGH and HGH-releasers as well. The expert team at The Carragher Method can help you learn how to increase human growth hormone, and can help you achieve the results you are looking for throughout your endeavor. Give us a call to see how we can help transform your lifestyle through our unbeatable age management services today!
If you suspect you have a less than optimal, I suggest you be evaluated by a qualified Age Management Medicine Physician. For a recommendation, please feel free to email me at firstname.lastname@example.org or call 323-874-9355.