Human growth hormone levels normally decline throughout life, resulting in a range of problems usually associated with aging. Fortunately, this decline can be reduced or prevented by taking certain steps. Although it is possible to improve levels through prescription HGH, this isn’t always necessary. Below is a look at nine ways you can raise human growth hormone naturally.
1. Get Plenty of Sleep
Human growth hormone levels are mainly released during deep sleep. This means that getting enough rest, both in terms of length and quality, is essential if you want to support your HGH production. Sleep requirements vary from one person to the next, but most people need between seven and nine hours each night.
2. Eat Lots of Good Protein
Eating a high-protein diet with a broad range of amino acids will support your body’s production of human growth hormone. Frequently eating low-carbohydrate snacks and protein shakes throughout the day, especially before and after working out, is a great way to keep HGH levels high.
3. Don’t Eat Sugar After Training
Consumption of sugar soon after working out is known to reduce HGH production. All refined carbohydrates, such as white flour, cause the body to release more insulin, which has drastic effects on human growth hormone levels.
4. Take GABA
The inhibitory neurotransmitter GABA has been shown to double production of human growth hormone. The best time to supplement with gamma aminobutyric acid is before bedtime because of its relaxing effects, which deepen sleep.
5. Train Hard
Exercise needs to be intense to stimulate HGH production significantly. Strength training, which results in tiny muscle tears, causes the body to release HGH in order to repair the damage. To make the most of each workout, it’s best to focus on compound movements, such as the squat and bench press, which target a wide range of muscles.
6. Engage in Intermittent Fasting
Regular fasting will result in lower insulin production, allowing the body to maximize its levels of HGH. Many people do this regularly by going without food for anywhere from 14 to 20 hours during each 24-hour period.
7. Remember to Laugh
Researchers have found that laughter can result in an 87-percent boost in HGH production. Working to keep a sense of humor about routine setbacks can help in this area, but watching or reading comedy is another fast and easy way to laugh when you need to.
8. Supplement with Certain Amino Acids
The amino acids l-arginine, l-glutamine and l-lysine are all known to increase human growth hormone production. When l-lysine and l-arginine are taken together before sleep and exercise, HGH levels can increase by as much as seven times.
9. Avoid Eating Before Bed
Sleep is prime time for the body to repair itself and produce HGH production, but this effect is reduced when there are significant calories to metabolize during sleep. It’s best to not eat for at least a few hours before bed in order to maximize sleep quality and HGH production.