(1) Functions of the human growth hormone
Human Growth Hormone (HGH), secreted by the pituitary gland, has many functions throughout our lives.
Some of these functions are :
(a) Stimulates growth and development in children and adolescents
(b) Promotes muscle growth and repair
(c) Regulates metabolism, including the breakdown of fats and carbohydrates
(d) Helps maintain healthy body composition by increasing muscle mass and reducing fat
(e) Supports bone growth and density
(f) Plays a role in regulating immune function
(g) Contributes to overall cellular repair and regeneration
(h) Can affect mood, energy levels, and cognitive function
(2) Reduction of human growth hormone as we age
As we age, our human growth hormone (HGH) production naturally declines.
Here’s how it happens:
(a) Gradual Reduction: Starting around middle age, typically between 21 to 31 years old, the pituitary gland (which produces HGH) begins to slowly decrease the amount of growth hormone it releases.
(b) Quantitative Decline: For every 10 years, the volume of growth hormone in our bodies decreases by approximately 14% 2.
(c) By the time we reach 60 years old, the entire 24-hour production rate of growth hormones is reduced by 50%
(3) Effects of low levels of human growth hormone (HGH)
When a person has low levels of human growth hormone (GH), it can lead to various negative effects.
Here’s a simplified breakdown:
(a) Fatigue: Low GH can cause persistent tiredness and lack of energy.
(b) Decreased Muscle Mass: Insufficient GH results in reduced muscle development, making it harder to build and maintain muscle strength.
(c) Increased Body Fat: People with low GH tend to accumulate more body fat, especially around the waist.
(d) Reduced Bone Density: GH plays a crucial role in maintaining bone health. Low levels can lead to weaker bones.
(e) Mood Changes: Depression and anxiety may occur due to altered hormone levels.
(f) Impaired Memory and Cognitive Function: GH deficiency can affect memory and overall cognitive abilities.
(g) Overall Well-Being: Low GH impacts quality of life and overall well-being.
Therefore, a person deficient in human growth hormone may have a decreased quality of life, a high risk of disease and gain plenty of fat.
(4) Seven evidence-based ways to boost your growth hormone levels.
Note that we are not talking about taking synthetic growth hormones.
Remember, while synthetic HGH has been explored as a way to counter some age-related changes, studies are limited and contradictory.
Although it may increase muscle mass and reduce body fat, it doesn’t necessarily translate into increased strength.
However, there are excellent natural ways to increase your growth hormone levels.
(a) Get plenty of sleep
Most of the human growth hormone is released during sleep. And they’re released in pulses.
These HGH pulses are based on the circadian rhythm. Your circadian rhythm is your body’s internal clock.
Giant HGH pulses are released just before midnight. Smaller pulses are emitted in the early morning
Some studies have shown that inadequate sleep or poor sleep quality can reduce the amount of HGH produced by your body.
Studies have also proven that getting enough deep sleep will boost the long-term production of HGH.
(b) Do intense exercise
High-intensity exercise is one of the most effective ways to raise your HGH levels.
However, the amount of HGH will depend on the intensity, the type of exercise, genetic traits, and food intake during the workout
You can do intervals, repeated sprints, circuits, or weight training to shoot your HGH levels and enhance fat loss.
(c) Keep your blood sugar at low levels
An insulin surge is associated with low HGH levels. Sugar and refined carbs raise insulin levels, so reducing carb intake may optimize your growth hormone levels.
A study found that human growth hormones in healthy people were 3–4 times higher than those with impaired carb tolerance, diabetes, and impaired insulin function.
Taking sugar in excess triggers obesity and weight gain, affecting human growth hormone levels.
(d) Include proteins in your diet
Amino acids like glutamine and arginine have been associated with human growth hormone release.
According to a 2020 study, supplementing amino acids significantly increases HGH levels in healthy adults.
(e) Try intermittent fasting
Studies have shown that intermittent fasting increases HGH levels drastically.
For example, a study found an over 300% increase in HGH levels after a three-day fast. A week into the fast, HGH levels had increased by over 1,250%.
Other studies have found similar effects, with HGH levels doubling or tripling after 2–3 days of fasting.
But here’s something important that you must know. Continuous fasting is unsustainable in the long term.
A better approach to this is intermittent fasting. Intermittent fasting limits food intake to brief periods.
Intermittent fasting optimizes HGH levels by helping you drop body fat and keeping your insulin levels low for the more significant part of the day. Recall that your pancreas releases insulin when you eat.
In addition, studies suggest that insulin spikes disrupt the natural production of growth hormones.
(f) Add niacin to your diet
Niacin is vitamin B3. Niacin has the potential to increase growth hormone. It has a direct stimulating effect on growth hormone secretion.
A study found that intravenous administration of 500mg of niacin caused a dramatic rise in growth hormone production.
(g) Get plenty of vitamin D from the sun
Exposure to the sun helps in vitamin D production, and there’s no cost. Vitamin D, in turn, stimulates the production of growth hormones.
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