As we get older, we should all be trying to optimize our hormone production,
because many of the hormones that we rely on to keep us feeling youthful and at our best,
begin to go into decline. And the hormone that might plummet the worst is human growth hormone.
It even has it’s own name for it’s nosedive…it's called somatopause.
However, if you want to restore HGH to youthful levels,
in today’s video I’ll show you 8 strategies that you can employ
to boost your human growth hormone production.
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Human Growth Hormone. Yet another hormone whose production goes into serious decline as we age.
If you’re trying to optimize your hormones, then this one should be at the top of your list, just below testosterone.
Human growth hormone, or HGH, is vital to an assortment of metabolic processes…
especially those associated with repair and regeneration.
HGH works with testosterone to both build new muscle tissue and to burn body fat,
making it vital to maintaining or increasing overall strength.
It’s ability to repair or grow new cells plays a key role in both anti-aging and longevity.
Because it can repair or regenerate cells in both the body and in the brain,
it can improve cognitive function…particularly memory, focus, and concentration.
Now, as I mentioned earlier, the production of HGH goes into decline as we age.
This is called somatapause, and it’s pretty significant.
As you can see from this chart, by the time we’re 30 years old,
HGH production drops to 18% of what it was when we were a child, and by age 60 it’s down to just 6%.
If you’re like me, the question becomes, “what can we do to restore it?”
To boost it back up? Fortunately, it turns out that there’s several things we can do increase HGH production.
First off, get more high quality sleep.
HGH is secreted from the pituitary gland, and most of it is secreted in two bursts when we’re deep in REM sleep,
or Rapid Eye Movement sleep.
The secretion of HGH stops when we wake up and have out first meal of the day.
So to ensure that HGH production is up,
we need to ensure that we’re getting the right kind of sleep to make that happen
…and that we’re getting enough of it.
Next, don’t eat breakfast. Insulin annihilates HGH production.
When insulin levels are high, HGH production is non-existent.
And having breakfast, or any meal really, raises insulin levels.
So eating breakfast will immediately shut down HGH production.
A solution to this might be to do intermittent fasting. Fasts can have a huge effect on HGH production.
The Journal of Clinical Investigation found that fasting for 24 hours
increased HGH production by 2000% in men and 1300% in women.
By not eating and not creating an insulin spike,
the bursts of HGH secretion just keep on going, with each successive spike getting larger and larger.
While intermittent fasting is a shorter window of fasting,
it should still have a significant effect on HGH production.
Number 3 on this list is to take melatonin before going to sleep.
Taking between 0.5 mg and 5 mg of melatonin will improve both the quality and duration of sleep.
Studies have shown that taking melatonin before going to bed, can increase HGH secretion by 150%.
No. 4 is along the same line, and it’s taking GABA…or gamma aminobutyric acid.
GABA is a neurotransmitter, and it has a calming effect, reducing anxiety, depression and stress.
But it’s also used as a sleep aid.
Taking GABA has been shown to increase HGH levels by 200% when taken before a workout
and by 400% when taken before bed.
No. 5 on my list is to perform exercise at a high level of intensity.
This is one of the best ways to significantly raise your HGH levels.
So this means do high intensity interval training, or doing weight training with limited rest.
Anything that recruits the fast-twitch muscle fibers and increases lactic acid levels.
Studies have shown that doing HIIT can boost HGH production between 450 and 770%.
And another study shows that doing a weight session with limited rest periods between sets
can produce significantly higher levels of HGH than doing weight training with longer rest breaks.
While exercise produces relatively short-term spikes in HGH production,
over the long term, exercise can optimize hormone function and decrease body fat,
both of which are beneficial to HGH levels.
Again, along this same line is number 6…lose weight.
Higher levels of body fat can impair HGH production, with belly or visceral fat being even more detrimental.
One study found that individuals with 3 times the amount of body fat as the control group,
had less than half as much HGH. And in another study that monitored the release of HGH over a 24 hour period,
a large decline was found in those with more abdominal fat.
So, losing that extra weight can have a big impact on your human growth hormone production.
OK, almost done. Number 7 is to take amino acids.
A variety of studies have shown that taking glutamine, ornithine, glycine and arginine
can increase HGH production in the short term, particularly around workouts.
Although not an amino acid, supplementing with creatine produces a similar effect.
And finally, at number 8, are things to avoid.
Avoid sugar, refined carbs, and other high glycemic index foods, as these will cause insulin to spike,
killing your human growth hormone production.
And avoid stress, which triggers cortisol.
Just like insulin, cortisol inhibits the production of human growth hormone.
So if you’re an older man and have declining HGH levels, like most of us,
now you’ve got 8 steps that you can take to boost your HGH production.
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Thanks for watching, and I’ll catch you next week.