While nothing can substitute hard work to build muscle and lose weight, you may find yourself working hard and getting nowhere if your hormone levels are low. Human growth hormone (HGH) isn’t just important for helping kids grow; it’s also vital for regulating your metabolism, burning fat, and building lean muscle.
Adults who have low growth hormone levels often find themselves losing muscle mass and gaining stubborn fat as the years go on. While HGH injections are an option to restore normal GH levels, the more holistic approach is attempting to boost your hormone levels safely and naturally to give your body the fuel it needs to see results. Here are proven strategies for naturally boosting your HGH levels.
Cut Back on Sugar
Sugar causes insulin spikes that suppress testosterone and growth hormone levels. High blood sugar levels don’t just inhibit the release of growth hormone; it also promotes the storage of fat. Avoid sugary snacks and drinks, especially after your workouts. Focus on eating several small meals throughout the day with low-glycemic carbs to stabilize blood sugar levels.
Get More High-Quality Sleep
Aim for at least eight hours of sleep each night to promote production of growth hormone, because your body produces about 75% of its HGH while you sleep. You can also promote better sleep quality by taking melatonin and gamma aminobutyric acid (GaBa) before bed. According to one study, taking melatonin before bed boosts HGH levels by 157%. A separate study found GaBa can boost growth hormone levels by up to 200%.GaBa is a neurotransmitter derived from glutamine.
High-Intensity Interval Training
Evidence shows that high-intensity interval training (HIIT) can actually slow aging while boosting testosterone and growth hormone levels. HITT can boost HGH and IGF-1 levels by up to 700% during the workout with a production boost that continues for up to a few hours afterward. To get the best effect, select an activity that can make you completely breathless after 30 seconds of full effort, such as sprinting up stairs. Perform up to 8 sets of the activity, 30 seconds at full intensity and 90 seconds of active rest such as walking.
Take Amino Acid Supplements
Studies have found four amino acids in particular can help improve growth hormone production: L-leucine, L-ornithine, L-arginine and L-lysine. One study found that 3-5 grams of L-arginine and L-lysine together with sleep and exercise can improve HGH production by up to 700%. L-leucine has been found to be effective at increasing growth hormone levels as well, especially when combined with L-arginine. L-leucine has also been shown to improve protein synthesis to improve lean muscle mass. L-ornithine, meanwhile, has been found to boost HGH production by around 300% in men who consume 8 grams before a workout.
While these steps may help your body produce more growth hormone, it’s important to remember that nothing but HGH injections can help if your body is not producing GH due to damage to the hypothalamus or pituitary gland. If your pituitary gland is not producing growth hormone properly, only growth hormone supplements can treat the symptoms.