Human growth hormone (HGH) is produced in the pituitary gland and is known for increasing cell repair, muscle growth, and recovery speed from injuries and diseases. So, there are many ways you can benefit from increasing your growth hormone levels to achieve your fitness goals and live a healthier lifestyle.
Methods to Increase HGH Production
1. Lose Body Fat
Getting rid of useless body fat is one of the easiest things you can do to increase HGH hormone production. Losing body fat helps to do so because high body fat levels decrease HGH production.
For instance, it was found that people who have three times the amount of fat more than their BMI recommendation had less than 50% of HGH than people who were in their respective BMI ranges. However, this method is more effective for men than women as decreasing body fat levels have a higher positive effect for males.
2. Start Intermittent Fasting
Intermittent fasting is like an eating rule when you avoid eating food for a particular amount of time. Most often, it’s suggested to avoid eating for at least 12 hours. It doesn’t matter if most of these hours are spent while awake or sleeping.
The most important thing is to keep yourself from eating. The first good thing about intermittent fasting is that it can help to lose body fat, which results in increasing HGH levels.
The second good thing is that it keeps your insulin levels low, which is important in increasing growth hormone levels. While it’s not sure how much 12-hour fasts increase its production, not eating for longer than 24 hours can boost HGH levels by 1300-2000%.
3. Decrease Sugar Intake
First of all, eating too much sugar can cause you to gain body fat, so stopping yourself from consuming sugar-rich foods can help to increase HGH production. Another way how it can help is that it keeps your insulin levels low.
So, you should avoid eating foods containing sugar. And if you eat them, do it in small amounts to avoid increasing insulin levels too much. Instead of consuming easily digested sugar-rich foods like sweet fruits, honey, candies, and so on, start eating more vegetables, meats, fish, rice, oats, and other foods that require more time to digest.
4. Avoid Eating Before Going to Sleep
It’s recommended to avoid eating 2-3 hours before going to sleep as the body produces a lot of HGH at night. Increasing your insulin levels by eating lots of high-protein and high-carb foods can result in lowering your growth hormone levels.
Trying to eat large meals while it’s still early is a great idea to avoid decreasing its production. If you really need to eat late at night, try to consume small and easily digested meals to avoid decreasing HGH production.
5. Get Plenty of Sleep
Growth hormone production levels drastically increase late at night and early in the morning. So, sleeping at these hours is important to make sure you produce as much growth hormone as possible.
To improve your sleep quality, you can follow these tips:
- Avoid consuming caffeine before going to sleep.
- Keep yourself away from blue light exposure. Most often, it comes from modern devices like smartphones, laptops, and TVs.
- Do something relaxing.
6. Perform High-Intensity Training
About one-hour long challenging workouts are another effective way to speed up your HGH production. So, instead of training for too long at low intensity, you should do it for a shorter period of time while concentrating on doing as much as you can.
Furthermore, short workouts usually burn fewer calories, so it’ll help you to grow muscle mass if you’re aiming for it.