I am completely obsessed with this hormone, for women of all ages – but especially after the age of 40.  It is nothing other than a power-house of a lean and youth hormone!  This is one of the reasons why so many Hollywood stars and the like take supplements and injections of this incredibly powerful hormone.

HGH is an important hormone produced by your pituitary gland. Also referred to as Growth Hormone (GH), it plays a key role in growth, body composition, cell repair and metabolism. And who doesn’t want a faster metabolism?

HGH boosts muscle growth, strength and exercise performance, whilst helping your recover from injury and disease.

Your diet and lifestyle choices can significantly affect your HGH levels, and I would like to share some evidence-based ways in which to increase Growth Hormone naturally.

And coming in at the very top of my list  of course is…exercise!

EXERCISE AT A HIGH INTENSITY

Exercise is one of the most effective ways to significantly raise your GH levels. The increase depends on the type of exercise, intensity, food intake around the workout, and how much fat your body is carrying.

HIIT exercise increases HGH the most, but really all forms of exercise are beneficial.  You can perform repeated sprints (SprinTone8), interval training or weight training to boost those levels and maximize your fat loss. 

Research has shown that after just six sessions of HIIT training, belly fat is significantly reduced, and the amount of belly fat you carry is related to your HGH production. 

The goal is to reduce your body fat to enhance the production of HGH – simple!

INTERMITTENT FASTING

There certainly is a lot of positive research surrounding IF.

Unlike traditional diets that often call for a dramatic change in what you eat, intermittent fasting shifts the focus to when you eat.

It reduces insulin resistance – a big positive.

You will lose weight – simply because you are eating fewer meals and fewer calories.

But also because (and this is my favourite thing about IF)

It increases HGH – the blood levels of growth hormone may increase as much as 5 fold. Higher levels of this hormone facilitate fat burning and muscle gain.

The body induces important cellular repair processes, such as removing waste material from cells. It gives all your organs a rest too.

Intermittent fasting can reduce oxidative stress and inflammation in the body. Oxidative stress is one of the steps towards ageing and many chronic diseases.

It’s a great concept but may not be for everyone. I personally do IF once or twice a week and when I feel the need to.

A study found that healthy people had 3 – 4 times higher HGH levels than those with diabetes, as well as impaired carb tolerance and insulin function.

The occasional sweet treat will not impact your HGH levels in the long term. Aim to achieve a balanced diet, as what you eat has a profound effect on your health, hormones and body composition.

SLEEP AND GET LEAN

One of the best strategies for long-term HGH production is getting an adequate amount of deep sleep. Studies have shown that poor sleep can reduce the amount of HGH your body produces. 

Read my blog post to help you achieve a better night’s sleep – 

https://jennirivett.com/blog-you-snooze-you-lose/

STRESS, CORTISOL AND HUMAN GROWTH HORMONE

My research on this topic indicates that cortisol has a complex relationship with Human Growth Hormone. Whilst chronic hypercortisolism leads to reduced GH, small increases in cortisol stimulates Growth Hormone secretion and production. 

One of my favourite quotes – “A fit, healthy body will easily deal with spiked cortisol levels.”

IN CONCLUSION

As with other key hormones, such as testosterone and oestrogen, having healthy levels of Human Growth Hormone is important. It helps your body repair, metabolise and other vital functions.