Basic Info About Human Growth Hormone (HGH):
• Improves sleep
• Known as the “fat-burning hormone”
• Burns fat while building muscle
• Enhances mental clarity (people with generally low HGH may have a higher risk of developing Alzheimer’s)
• Controls metabolism
• Stimulates other hormones and processes in the body for healthy function
• Anti-aging effects in general
• Responsible for the growth of bones, muscles, and other tissues
• Boosts collagen, which helps maintain tight and youthful skin
• HGH is secreted by the anterior pituitary gland.
𝗜𝗻𝘁𝗿𝗼
The amount of growth hormone (HGH) in the body has a significant impact on all the cells, acting like a powerful cellular regulator. HGH, or Human Growth Hormone, is secreted by the anterior pituitary gland in the brain and plays a vital role in overall bodily function. Its levels are often measured indirectly through IGF-1 (Insulin-like Growth Factor 1).
HGH stimulates your skeletal bones and muscles to grow stronger and larger, while also accelerating the conversion of excess fat into energy. It is one of the most potent hormones in the body, supporting growth, metabolism, and overall cellular health.
𝙃𝙤𝙬 𝙘𝙖𝙣 𝙬𝙚 𝙗𝙤𝙤𝙨𝙩 𝙃𝙪𝙢𝙖𝙣 𝙜𝙧𝙤𝙬𝙩𝙝 𝙝𝙤𝙧𝙢𝙤𝙣𝙚?
We can boost HGH by making small lifestyle changes and habits while improving the timing of how we do things. The fundamentals to focus on in order to improve HGH levels is to exercise intensely.
There are two different ways you can exercise to stimulate HGH dramatically, as well as factors such as when to eat, when to avoid carbs, how we exercise, and keeping blood sugar low, just to name a few.
𝗜𝗻𝘁𝗲𝗿𝘃𝗮𝗹𝘀 𝘀𝗽𝗿𝗶𝗻𝘁𝘀 𝗮𝗻𝗱 𝗵𝗲𝗮𝘃𝘆 𝗹𝗶𝗳𝘁𝗶𝗻𝗴
Interval sprints involve short, fast, and full-intensity bursts. It’s important to allow your pulse to return to baseline between each sprint to effectively regenerate muscle ATP. A 3-minute rest is recommended between sprints. For example, you can do 5 sets of 10-second sprints at 100% speed.
(This also applies to heavy weight training, especially compound exercises.) A study done by the National Institutes of Health observed a 530% increase in HGH over resting baseline by doing 30-second all-out sprints. Like earlier research studies, HGH stayed elevated for up to two hours.
You might assume that if HGH only remains elevated for two hours after exercise, it wouldn’t have any meaningful impact on your physical health, appearance, or overall physiological function.
That is not true. By continuously stimulating HGH, your body undergoes important processes and changes. Growth hormone levels will also be significantly higher at night—during sleep—especially after an intense workout earlier in the day. Even though the HGH spike after exercise lasts about two hours, doing this multiple times a week is more than enough for your body to adapt and for your cells and tissues to benefit.
There are a few things people do or eat that suppress HGH, which prevents them from getting the results and health benefits they want. When it comes to heavy weightlifting, there is a specific way to train that maximizes both HGH and testosterone.
Leg days—especially heavy barbell squats—are crucial. I (isak) personally focus mainly on squats on leg days. There are certain muscle groups and exercises that stimulate the most HGH, such as weighted dips, weighted pull-ups, and squats. I do six very heavy sets where I stay in the 3–6 rep range.
Squats are so intense that they trigger a huge HGH spike during and after your exercise, lasting up to two hours or even longer. There are also certain things you should and shouldn’t do before bed to promote the maximum HGH release while you sleep—but only if you know the right approach.
Keep in mind that workouts longer than 90 minutes can spike cortisol, which reduces testosterone and negatively affects hormones due to depleted muscle glycogen.
Compound exercises, done in a specific way, help build muscle faster and maximize anabolic hormone benefits. I’ll reveal more details in this guide later.
𝗙𝗮𝘀𝘁𝗶𝗻𝗴
There was a study that found that after 3 days to 1 week of fasting, HGH increased significantly. One study showed that doing a 3-day fast once or twice a month increased HGH levels by over 300%, with levels sometimes doubling or even tripling after fasting. Other studies have found similar effects, with increases up to 1,250%!
Fasting not only boosts HGH, but it also detoxes your body and mind, improving overall cellular function. I don’t recommend fasting too often; personally, I’d do it just 2–3 days to promote a healthier, better-functioning body overall.
𝗛𝗼𝘄 𝘁𝗼 𝗺𝗮𝘅𝗶𝗺𝗶𝘀𝗲 𝗛𝗚𝗛 𝗱𝘂𝗿𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝘀𝗹𝗲𝗲𝗽?
Avoid eating 1–2 hours before bed. You need to keep blood sugar low to maximize growth hormone (HGH) release during sleep. Some supplements have been shown to increase HGH at night, including L-arginine and L-lysine. You can also consume animal protein and other nutrients that support HGH production before bed.
"The results showed that oral administration of a combination of two amino acids (1200 mg 1-lysine plus 1200 mg 1-arginine) provoked a release of pituitary somatotropin and insulin."
You can use a dosage higher than 1,200 mg, but keep in mind that HGH levels do not consistently increase during sleep without exercise. The most optimal dosage is around 6,000–12,000 mg. A lower dosage may give about a 60% increase in HGH.
Supplementing with a GABA supplement—which is a non-protein amino acid that acts as a neurotransmitter—can help improve sleep. GABA sends signals to your brain and has been shown to increase HGH by up to 400% at rest/ baseline and by 200% when combined with exercise.
However, for best results, GABA supplementation should be paired with exercise. If you don’t exercise, you can still supplement, but the effects will be less pronounced.
Sleep is the most important factor for hormonal health, yet many people still get suboptimal rest. I’m going to teach you how to optimize your sleep to benefit your hormone levels.
During the night, your pineal gland produces melatonin, a hormone and antioxidant that helps you fall asleep and improves sleep quality. I would advise against taking melatonin as a supplement initially; it’s better to focus on optimizing your lifestyle first.
𝗧𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗱𝗲𝗰𝗿𝗲𝗮𝘀𝗲 𝗺𝗲𝗹𝗮𝘁𝗼𝗻𝗶𝗻
Fluoride: Brush your teeth with water or coconut oil.
Deficiencies: Folate, magnesium, and zinc.
Stress/Cortisol: Stay calm.
Caffeine: Avoid coffee.
Artificial Blue Light: Wear blue-light blockers.
Fasting: Eat some fructose before bed.
EMF Exposure: Turn your Wi-Fi router off at night.
Vitamin D Before Sleep: Don’t take vitamin D supplements right before bed.
𝗧𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝗺𝗲𝗹𝗮𝘁𝗼𝗻𝗶𝗻
Optimize your circadian rhythm.
Minimize light exposure during sleep and in the evening (keep your room dark).
Get sufficient sunlight exposure during the day.
Practice earthing/grounding during the day.
Get sufficient exercise during the day (tired body = tired brain).
Ensure adequate protein intake (2 g per kg of body weight).
Maintain sufficient magnesium levels.
Eating pineapple naturally raises melatonin levels.
𝗙𝗶𝘅𝗶𝗻𝗴 𝘁𝗵𝗲 𝗰𝗶𝗿𝗰𝗮𝗱𝗶𝗮𝗻 𝗿𝗵𝘆𝘁𝗵𝗺
The circadian rhythm is your sleep-wake cycle, the body’s internal clock. When the circadian rhythm is out of sync, it results in suboptimal sleep, which negatively affects your hormones.
This is why going to bed early or sleeping for 10+ hours doesn’t always guarantee good sleep. You need to wake up and go to bed at times that align with your circadian rhythm.
The most important influence on the circadian rhythm is light.
You were designed to wake up at sunrise and go to sleep after sunset. Your body can tell when it is day or night based on the light it is exposed to at that time. Minimal light signals nighttime, blue light signals daytime, and red light signals sunrise or sunset.
Seeing the sunrise and sunset every day is one of the fastest ways to maintain a proper circadian rhythm. You should also limit blue light exposure after sunset, because it tricks your brain into thinking it is still daytime. This reduces melatonin levels, making it harder for you to fall asleep at night.
In the modern world, we are constantly using electronic devices that emit blue light. The ideal solution would be to avoid these devices entirely, but that’s not practical for most people.
The best ways to limit blue light exposure include:
• Wearing blue-light blocking glasses.
• Using candles or red light instead of blue light.
• Activating the blue-light filter on your phone at night, or installing a program like f.lux.
So, for you to have an optimal circadian rhythm, you need to use light to your advantage: limit blue light exposure after sunset and make sure to watch the sunrise and sunset daily.
Temperature also influences your circadian rhythm, though it plays a smaller role compared to light. It’s simple: try to keep your room cool and your room dark (but not pitch black) while sleeping.
𝗚𝗿𝗼𝘂𝗻𝗱𝗶𝗻𝗴
Grounding has a lot of beneficial effects on hormone production, including growth hormones, and offers many holistic health benefits.
Grounding (or earthing) means directly connecting the human body with the Earth’s surface. This can be as simple as walking barefoot outside. In the modern age, this is rarely seen because most people wear shoes with synthetic or rubber soles and spend time on asphalt, carpets, concrete, or plastic surfaces.
Our bodies naturally carry an electrical charge, but many artificial electric fields—from mobiles, computers, Wi-Fi, and household electrical installations—create additional charges. By grounding, the body connects with the Earth’s negatively charged surface, helping compensate for the missing natural discharge. Historically, walking barefoot, sitting or lying on the ground, or swimming outdoors was completely normal, and grounding helps restore this natural electrical balance.
Why grounding increases HGH production:
• Increases ATP production
• Increases blood flow
• Lowers free radicals
• Improves sleep
• Activates the parasympathetic nervous system (PSNS)
• Increases beneficial neurotransmitters for HGH
• Lowers stress
• Improves mitochondrial function
Grounding is very important for the production of HGH, so don’t forget to do it!
𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁 𝗮𝗻𝗱 𝗵𝗼𝗿𝗺𝗼𝗻𝗲𝘀
Sunlight plays an important role in maintaining human health and well-being. It is essential for our survival, as it provides energy and contributes to a healthy environment.
How does sunlight increase HGH production?
• Regulates circadian rhythm
• Decreases stress
• Increases thyroid hormones
• Increases steroid hormones
• Increases ATP production
• Improves sleep
Decreased exposure to sunlight causes lower levels of certain hormones, while proper sunlight exposure increases steroid hormones.
The last thing you want to do when in the sun is not to apply sunscreen, as the chemicals in it can negatively affect hormone levels. It literally gets absorbed through the skin.
Instead of using sunscreen full of chemicals, you should:
• Get fat-soluble vitamins like A, D, E, and K
• Stop wearing sunglasses.
• Get more minerals, especially copper.
• Avoid PUFA-rich foods such as seed oils.
• Stop drinking alcohol and smoking.
The sun is a source of life for humans and contributes to our hormonal health!
Vitamin D is also one of the gifts we get from the sun.
Vitamin D is a hormone made of cholesterol that is essential for
maintaining healthy blood vessels and bones.
The body makes vitamin D when sunlight enters the skin and turns it into a form
known as vitamin D3. Vitamin D is found in animal products such as fish, egg yolks, and dairy.
Apart from that, people supplement their diets with vitamin D to stay healthy. There are many health benefits of vitamin D; it has a positive effect on the
immune system, healthy muscle function, and even weight loss.
In addition, sunlight plays an essential role in producing vitamin
D in the body.
Vitamin D is produced in the skin when the sunlight hits it. The
active form of vitamin D is called 7-dehydrocholesterol and is created in the human skin. The skin is where most of the production of vitamin D takes place.
During summertime, people make more vitamin D from sunlight compared to
wintertime. For your body to make enough Vitamin D, you also have to be
eating enough cholesterol like all other steroid hormones.
Increasing your Vitamin D levels will get you a step closer to primal hormone levels as more Vitamin D is equal to more.
𝗡𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀 𝗳𝗼𝗿 𝗴𝗿𝗼𝘄𝘁𝗵 𝗵𝗼𝗿𝗺𝗼𝗻𝗲
It is very important to get the right amount of nutrients for your body to produce growth hormones.
Amino acids / protein
It’s very important to know that HGH is a protein, so your body needs enough amino acids to produce it in the first place.
Amino acids are the building blocks of protein. Different types of protein contain different amino acid profiles.
To get the most amino acids, you should eat foods with the best protein absorption rates and optimal amino acid profiles.
The best foods to eat for protein:
• Ruminant meat
• Dairy
• Poultry
• Bone marrow
• Fish
• Bone broth
• Eggs
• Other animal products
You’ll notice that I only included animal products on this list. That’s because animal products are by far the foods with the best amino acid profiles and protein absorption rates.
𝗩𝗶𝘁𝗮𝗺𝗶𝗻𝘀 𝗮𝗻𝗱 𝗺𝗶𝗻𝗲𝗿𝗮𝗹𝘀
For HGH production, almost every vitamin and mineral is needed listed in this guide.
I recommend not just relying on supplements, but also on foods, so you can get the maximum amount of vitamins and minerals.
Best for nutrients that increase HGH production:
• Beef liver: High in Vitamin A, B-vitamins, Vitamin D, copper, iron, zinc, etc.
• Egg yolks: High in Vitamins A, D, E, K, B-vitamins, choline,zinc,iodine, etc.
• Fruits: High in Vitamin C.
• Raisins and apricots: High in boron.
• Eggshells: Grind them up for a great source of calcium.
• Oysters: High in B-vitamins, Vitamin D, copper, iron, zinc.
• Bone broth: Elite amino acid profile.
𝗛𝗼𝗿𝗺𝗼𝗻𝗲𝘀 𝘁𝗵𝗮𝘁 𝗶𝗻𝗳𝗹𝘂𝗲𝗻𝗰𝗲 𝗛𝗚𝗛 𝗽𝗿𝗼𝗱𝘂𝗰𝘁𝗶𝗼𝗻:
Hormones play a big role in the release of HGH, so I will discuss the most important ones.
Somatostatin:
is a hormone your body produces to inhibit HGH. Inhibiting somatostatin can actually increase your HGH and IGF-1 levels.
How to inhibit Somatostatin levels:
• Stimulate the splanchnic nerve (more on this later)
• GABA (more on this in Neurotransmitters)
• Melatonin (covered in Sleep)
• Norepinephrine (increased by dopamine, acetylcholine, and amino acids)
• Caffeine (drink tea or coffee)
Ghrelin:
Is a peptide hormone that increases HGH production. Ghrelin naturally rises when you are feeling hungry.
Best ways to increase it:
• Fasting
• Vitamin D
Insulin:
It's an an antagonist of HGH; when insulin levels rise, HGH levels drop. Although insulin is essential for creating IGF-1, right now we will focus on how to decrease insulin.
Ways to decrease insulin:
• Eat less carbs, mainly straches
• Apple cider vinegar
• Cinnamon
Thyroid hormones:
THs are essential for the production of HGH. Higher levels of thyroid hormones will result in increased HGH.
Ways to increase TH levels:
• Iodine: High in shellfish, liver, eggs, and dairy
• Selenium: Found in oysters
• Vitamin D: Get from sunlight
• Vitamin A: High in beef liver and egg yolks
Estrogen:
It's mainly made in fat tissues.
Estrogen increases HGH but lowers IGF1, so you want to keep estrogen low for the best growth hormone effects.
The best way to decrease estrogen is simply by losing weight and fat.
Acetylcholine:
Acetylcholine is a neurotransmitter that increases HGH levels and is made from choline. Increasing your intake of foods rich in choline will effectively boost acetylcholine.
Foods high in choline:
• Liver
• Egg yolks
• Fish roe
GABA:
Its a neurotransmitter that can significantly boost your HGH levels. Simply supplementing with GABA can increase HGH by up to 400%.
But instead, we will maximise us naturally.
How to increase GABA:
• Chamomile
• Supplement progesterone
• Supplement Phenibut
• Fermented dairy (kefir, yoghurt, cheese)
• Bone broth (high in collagen)
• Seafood (for taurine and glycine)
• Meditate or pray
Dopamine:
It's will also boost your HGH levels.
How to increase dopamine:
• Eat nutrient-dense foods (liver, oysters, kidney, raw milk, egg yolks)
• Lower stress (grounding, sleep, and less screen time)
• Beat less (decreases dopamine receptor activity)
Body composition:
The way your body is built also affects how much HGH you produce. For example, if you have a lot of body fat, it will inhibit HGH production. If you were at around 12% body fat, you would produce more HGH and have lower insulin levels.
Best way to lose fat:
Body fat has everything to do with how the body uses energy. The body doesn’t use just calories for energy—it uses ATP. ATP requires calories to be made, but it also needs other components. ATP is the energy currency of your body and is produced in the mitochondria. That’s why you’ll always hear: Calories in = Calories out, but the process is more complex than that.
ATP is a product of oxygen and calories. The healthier your mitochondria, the more ATP you’ll produce. If the body has no problems creating ATP, it will store less fat.
Ways to improve ATP production:
• Buteyko breathing (increases oxygen levels)
• Eat less starch
• Eat nutrient-dense foods (liver, eggs, oysters, etc.)
• Get sunlight
Hormones also play a role in body fat. Certain hormones speed up metabolism, causing the body to use more calories.
while other hormones have the opposite effect and slow down metabolism.
For example:
• Insulin (spiked by carbs)
• Cortisol (the stress hormone)
• Estrogen (antagonist of testosterone)
• Prolactin (spiked by beating to tiktok Stacies)
And luckily for you there are also hormones that will burn fat for you even when being sedentary. Hormones that decrease your body fat: Thyroid (More Cholesterol), Growth Hormones (Sprints), Acetylcholine (also increase muscle mass which will also make it look like you have less fat), Testosterone and DHT (Derived from Choline, Get Iodine from Oysters).
This is one of the main rules of fat loss: eat less than you burn.
But instead of focusing on eating less, I recommend burning more, so you can still get your nutrients.
Best ways to burn calories:
• Sports: Sports are a fun way to burn calories
• Sprints: Increase calories burned even at rest
• Chess: Brain uses tons of ATP
• Swimming: Body regulates temperature
Even though you have some fat, there are things you can do to look leaner. More muscle mass will make you look like you have less fat, and your bone structure can also make you look skinny even if you aren’t—it’s just an illusion.
Sources:
pmc.ncbi.nlm.nih.gov
pubmed.ncbi.nlm.nih.gov
pubmed.ncbi.nlm.nih.gov
www.dietdoctor.com
troscriptions.com
@nettspend @proex
• Improves sleep
• Known as the “fat-burning hormone”
• Burns fat while building muscle
• Enhances mental clarity (people with generally low HGH may have a higher risk of developing Alzheimer’s)
• Controls metabolism
• Stimulates other hormones and processes in the body for healthy function
• Anti-aging effects in general
• Responsible for the growth of bones, muscles, and other tissues
• Boosts collagen, which helps maintain tight and youthful skin
• HGH is secreted by the anterior pituitary gland.
𝗜𝗻𝘁𝗿𝗼
The amount of growth hormone (HGH) in the body has a significant impact on all the cells, acting like a powerful cellular regulator. HGH, or Human Growth Hormone, is secreted by the anterior pituitary gland in the brain and plays a vital role in overall bodily function. Its levels are often measured indirectly through IGF-1 (Insulin-like Growth Factor 1).
HGH stimulates your skeletal bones and muscles to grow stronger and larger, while also accelerating the conversion of excess fat into energy. It is one of the most potent hormones in the body, supporting growth, metabolism, and overall cellular health.
𝙃𝙤𝙬 𝙘𝙖𝙣 𝙬𝙚 𝙗𝙤𝙤𝙨𝙩 𝙃𝙪𝙢𝙖𝙣 𝙜𝙧𝙤𝙬𝙩𝙝 𝙝𝙤𝙧𝙢𝙤𝙣𝙚?
We can boost HGH by making small lifestyle changes and habits while improving the timing of how we do things. The fundamentals to focus on in order to improve HGH levels is to exercise intensely.
There are two different ways you can exercise to stimulate HGH dramatically, as well as factors such as when to eat, when to avoid carbs, how we exercise, and keeping blood sugar low, just to name a few.
𝗜𝗻𝘁𝗲𝗿𝘃𝗮𝗹𝘀 𝘀𝗽𝗿𝗶𝗻𝘁𝘀 𝗮𝗻𝗱 𝗵𝗲𝗮𝘃𝘆 𝗹𝗶𝗳𝘁𝗶𝗻𝗴
Interval sprints involve short, fast, and full-intensity bursts. It’s important to allow your pulse to return to baseline between each sprint to effectively regenerate muscle ATP. A 3-minute rest is recommended between sprints. For example, you can do 5 sets of 10-second sprints at 100% speed.
(This also applies to heavy weight training, especially compound exercises.) A study done by the National Institutes of Health observed a 530% increase in HGH over resting baseline by doing 30-second all-out sprints. Like earlier research studies, HGH stayed elevated for up to two hours.
You might assume that if HGH only remains elevated for two hours after exercise, it wouldn’t have any meaningful impact on your physical health, appearance, or overall physiological function.
That is not true. By continuously stimulating HGH, your body undergoes important processes and changes. Growth hormone levels will also be significantly higher at night—during sleep—especially after an intense workout earlier in the day. Even though the HGH spike after exercise lasts about two hours, doing this multiple times a week is more than enough for your body to adapt and for your cells and tissues to benefit.
There are a few things people do or eat that suppress HGH, which prevents them from getting the results and health benefits they want. When it comes to heavy weightlifting, there is a specific way to train that maximizes both HGH and testosterone.
Leg days—especially heavy barbell squats—are crucial. I (isak) personally focus mainly on squats on leg days. There are certain muscle groups and exercises that stimulate the most HGH, such as weighted dips, weighted pull-ups, and squats. I do six very heavy sets where I stay in the 3–6 rep range.
Squats are so intense that they trigger a huge HGH spike during and after your exercise, lasting up to two hours or even longer. There are also certain things you should and shouldn’t do before bed to promote the maximum HGH release while you sleep—but only if you know the right approach.
Keep in mind that workouts longer than 90 minutes can spike cortisol, which reduces testosterone and negatively affects hormones due to depleted muscle glycogen.
Compound exercises, done in a specific way, help build muscle faster and maximize anabolic hormone benefits. I’ll reveal more details in this guide later.
𝗙𝗮𝘀𝘁𝗶𝗻𝗴
There was a study that found that after 3 days to 1 week of fasting, HGH increased significantly. One study showed that doing a 3-day fast once or twice a month increased HGH levels by over 300%, with levels sometimes doubling or even tripling after fasting. Other studies have found similar effects, with increases up to 1,250%!
Fasting not only boosts HGH, but it also detoxes your body and mind, improving overall cellular function. I don’t recommend fasting too often; personally, I’d do it just 2–3 days to promote a healthier, better-functioning body overall.
𝗛𝗼𝘄 𝘁𝗼 𝗺𝗮𝘅𝗶𝗺𝗶𝘀𝗲 𝗛𝗚𝗛 𝗱𝘂𝗿𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝘀𝗹𝗲𝗲𝗽?
Avoid eating 1–2 hours before bed. You need to keep blood sugar low to maximize growth hormone (HGH) release during sleep. Some supplements have been shown to increase HGH at night, including L-arginine and L-lysine. You can also consume animal protein and other nutrients that support HGH production before bed.
"The results showed that oral administration of a combination of two amino acids (1200 mg 1-lysine plus 1200 mg 1-arginine) provoked a release of pituitary somatotropin and insulin."
You can use a dosage higher than 1,200 mg, but keep in mind that HGH levels do not consistently increase during sleep without exercise. The most optimal dosage is around 6,000–12,000 mg. A lower dosage may give about a 60% increase in HGH.
Supplementing with a GABA supplement—which is a non-protein amino acid that acts as a neurotransmitter—can help improve sleep. GABA sends signals to your brain and has been shown to increase HGH by up to 400% at rest/ baseline and by 200% when combined with exercise.
However, for best results, GABA supplementation should be paired with exercise. If you don’t exercise, you can still supplement, but the effects will be less pronounced.
Sleep is the most important factor for hormonal health, yet many people still get suboptimal rest. I’m going to teach you how to optimize your sleep to benefit your hormone levels.
During the night, your pineal gland produces melatonin, a hormone and antioxidant that helps you fall asleep and improves sleep quality. I would advise against taking melatonin as a supplement initially; it’s better to focus on optimizing your lifestyle first.
𝗧𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗱𝗲𝗰𝗿𝗲𝗮𝘀𝗲 𝗺𝗲𝗹𝗮𝘁𝗼𝗻𝗶𝗻
Fluoride: Brush your teeth with water or coconut oil.
Deficiencies: Folate, magnesium, and zinc.
Stress/Cortisol: Stay calm.
Caffeine: Avoid coffee.
Artificial Blue Light: Wear blue-light blockers.
Fasting: Eat some fructose before bed.
EMF Exposure: Turn your Wi-Fi router off at night.
Vitamin D Before Sleep: Don’t take vitamin D supplements right before bed.
𝗧𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝗺𝗲𝗹𝗮𝘁𝗼𝗻𝗶𝗻
Optimize your circadian rhythm.
Minimize light exposure during sleep and in the evening (keep your room dark).
Get sufficient sunlight exposure during the day.
Practice earthing/grounding during the day.
Get sufficient exercise during the day (tired body = tired brain).
Ensure adequate protein intake (2 g per kg of body weight).
Maintain sufficient magnesium levels.
Eating pineapple naturally raises melatonin levels.
𝗙𝗶𝘅𝗶𝗻𝗴 𝘁𝗵𝗲 𝗰𝗶𝗿𝗰𝗮𝗱𝗶𝗮𝗻 𝗿𝗵𝘆𝘁𝗵𝗺
The circadian rhythm is your sleep-wake cycle, the body’s internal clock. When the circadian rhythm is out of sync, it results in suboptimal sleep, which negatively affects your hormones.
This is why going to bed early or sleeping for 10+ hours doesn’t always guarantee good sleep. You need to wake up and go to bed at times that align with your circadian rhythm.
The most important influence on the circadian rhythm is light.
You were designed to wake up at sunrise and go to sleep after sunset. Your body can tell when it is day or night based on the light it is exposed to at that time. Minimal light signals nighttime, blue light signals daytime, and red light signals sunrise or sunset.
Seeing the sunrise and sunset every day is one of the fastest ways to maintain a proper circadian rhythm. You should also limit blue light exposure after sunset, because it tricks your brain into thinking it is still daytime. This reduces melatonin levels, making it harder for you to fall asleep at night.
In the modern world, we are constantly using electronic devices that emit blue light. The ideal solution would be to avoid these devices entirely, but that’s not practical for most people.
The best ways to limit blue light exposure include:
• Wearing blue-light blocking glasses.
• Using candles or red light instead of blue light.
• Activating the blue-light filter on your phone at night, or installing a program like f.lux.
So, for you to have an optimal circadian rhythm, you need to use light to your advantage: limit blue light exposure after sunset and make sure to watch the sunrise and sunset daily.
Temperature also influences your circadian rhythm, though it plays a smaller role compared to light. It’s simple: try to keep your room cool and your room dark (but not pitch black) while sleeping.
𝗚𝗿𝗼𝘂𝗻𝗱𝗶𝗻𝗴
Grounding has a lot of beneficial effects on hormone production, including growth hormones, and offers many holistic health benefits.
Grounding (or earthing) means directly connecting the human body with the Earth’s surface. This can be as simple as walking barefoot outside. In the modern age, this is rarely seen because most people wear shoes with synthetic or rubber soles and spend time on asphalt, carpets, concrete, or plastic surfaces.
Our bodies naturally carry an electrical charge, but many artificial electric fields—from mobiles, computers, Wi-Fi, and household electrical installations—create additional charges. By grounding, the body connects with the Earth’s negatively charged surface, helping compensate for the missing natural discharge. Historically, walking barefoot, sitting or lying on the ground, or swimming outdoors was completely normal, and grounding helps restore this natural electrical balance.
Why grounding increases HGH production:
• Increases ATP production
• Increases blood flow
• Lowers free radicals
• Improves sleep
• Activates the parasympathetic nervous system (PSNS)
• Increases beneficial neurotransmitters for HGH
• Lowers stress
• Improves mitochondrial function
Grounding is very important for the production of HGH, so don’t forget to do it!
𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁 𝗮𝗻𝗱 𝗵𝗼𝗿𝗺𝗼𝗻𝗲𝘀
Sunlight plays an important role in maintaining human health and well-being. It is essential for our survival, as it provides energy and contributes to a healthy environment.
How does sunlight increase HGH production?
• Regulates circadian rhythm
• Decreases stress
• Increases thyroid hormones
• Increases steroid hormones
• Increases ATP production
• Improves sleep
Decreased exposure to sunlight causes lower levels of certain hormones, while proper sunlight exposure increases steroid hormones.
The last thing you want to do when in the sun is not to apply sunscreen, as the chemicals in it can negatively affect hormone levels. It literally gets absorbed through the skin.
Instead of using sunscreen full of chemicals, you should:
• Get fat-soluble vitamins like A, D, E, and K
• Stop wearing sunglasses.
• Get more minerals, especially copper.
• Avoid PUFA-rich foods such as seed oils.
• Stop drinking alcohol and smoking.
The sun is a source of life for humans and contributes to our hormonal health!
Vitamin D is also one of the gifts we get from the sun.
Vitamin D is a hormone made of cholesterol that is essential for
maintaining healthy blood vessels and bones.
The body makes vitamin D when sunlight enters the skin and turns it into a form
known as vitamin D3. Vitamin D is found in animal products such as fish, egg yolks, and dairy.
Apart from that, people supplement their diets with vitamin D to stay healthy. There are many health benefits of vitamin D; it has a positive effect on the
immune system, healthy muscle function, and even weight loss.
In addition, sunlight plays an essential role in producing vitamin
D in the body.
Vitamin D is produced in the skin when the sunlight hits it. The
active form of vitamin D is called 7-dehydrocholesterol and is created in the human skin. The skin is where most of the production of vitamin D takes place.
During summertime, people make more vitamin D from sunlight compared to
wintertime. For your body to make enough Vitamin D, you also have to be
eating enough cholesterol like all other steroid hormones.
Increasing your Vitamin D levels will get you a step closer to primal hormone levels as more Vitamin D is equal to more.
𝗡𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀 𝗳𝗼𝗿 𝗴𝗿𝗼𝘄𝘁𝗵 𝗵𝗼𝗿𝗺𝗼𝗻𝗲
It is very important to get the right amount of nutrients for your body to produce growth hormones.
Amino acids / protein
It’s very important to know that HGH is a protein, so your body needs enough amino acids to produce it in the first place.
Amino acids are the building blocks of protein. Different types of protein contain different amino acid profiles.
To get the most amino acids, you should eat foods with the best protein absorption rates and optimal amino acid profiles.
The best foods to eat for protein:
• Ruminant meat
• Dairy
• Poultry
• Bone marrow
• Fish
• Bone broth
• Eggs
• Other animal products
You’ll notice that I only included animal products on this list. That’s because animal products are by far the foods with the best amino acid profiles and protein absorption rates.
𝗩𝗶𝘁𝗮𝗺𝗶𝗻𝘀 𝗮𝗻𝗱 𝗺𝗶𝗻𝗲𝗿𝗮𝗹𝘀
For HGH production, almost every vitamin and mineral is needed listed in this guide.
I recommend not just relying on supplements, but also on foods, so you can get the maximum amount of vitamins and minerals.
Best for nutrients that increase HGH production:
• Beef liver: High in Vitamin A, B-vitamins, Vitamin D, copper, iron, zinc, etc.
• Egg yolks: High in Vitamins A, D, E, K, B-vitamins, choline,zinc,iodine, etc.
• Fruits: High in Vitamin C.
• Raisins and apricots: High in boron.
• Eggshells: Grind them up for a great source of calcium.
• Oysters: High in B-vitamins, Vitamin D, copper, iron, zinc.
• Bone broth: Elite amino acid profile.
𝗛𝗼𝗿𝗺𝗼𝗻𝗲𝘀 𝘁𝗵𝗮𝘁 𝗶𝗻𝗳𝗹𝘂𝗲𝗻𝗰𝗲 𝗛𝗚𝗛 𝗽𝗿𝗼𝗱𝘂𝗰𝘁𝗶𝗼𝗻:
Hormones play a big role in the release of HGH, so I will discuss the most important ones.
Somatostatin:
is a hormone your body produces to inhibit HGH. Inhibiting somatostatin can actually increase your HGH and IGF-1 levels.
How to inhibit Somatostatin levels:
• Stimulate the splanchnic nerve (more on this later)
• GABA (more on this in Neurotransmitters)
• Melatonin (covered in Sleep)
• Norepinephrine (increased by dopamine, acetylcholine, and amino acids)
• Caffeine (drink tea or coffee)
Ghrelin:
Is a peptide hormone that increases HGH production. Ghrelin naturally rises when you are feeling hungry.
Best ways to increase it:
• Fasting
• Vitamin D
Insulin:
It's an an antagonist of HGH; when insulin levels rise, HGH levels drop. Although insulin is essential for creating IGF-1, right now we will focus on how to decrease insulin.
Ways to decrease insulin:
• Eat less carbs, mainly straches
• Apple cider vinegar
• Cinnamon
Thyroid hormones:
THs are essential for the production of HGH. Higher levels of thyroid hormones will result in increased HGH.
Ways to increase TH levels:
• Iodine: High in shellfish, liver, eggs, and dairy
• Selenium: Found in oysters
• Vitamin D: Get from sunlight
• Vitamin A: High in beef liver and egg yolks
Estrogen:
It's mainly made in fat tissues.
Estrogen increases HGH but lowers IGF1, so you want to keep estrogen low for the best growth hormone effects.
The best way to decrease estrogen is simply by losing weight and fat.
Acetylcholine:
Acetylcholine is a neurotransmitter that increases HGH levels and is made from choline. Increasing your intake of foods rich in choline will effectively boost acetylcholine.
Foods high in choline:
• Liver
• Egg yolks
• Fish roe
GABA:
Its a neurotransmitter that can significantly boost your HGH levels. Simply supplementing with GABA can increase HGH by up to 400%.
But instead, we will maximise us naturally.
How to increase GABA:
• Chamomile
• Supplement progesterone
• Supplement Phenibut
• Fermented dairy (kefir, yoghurt, cheese)
• Bone broth (high in collagen)
• Seafood (for taurine and glycine)
• Meditate or pray
Dopamine:
It's will also boost your HGH levels.
How to increase dopamine:
• Eat nutrient-dense foods (liver, oysters, kidney, raw milk, egg yolks)
• Lower stress (grounding, sleep, and less screen time)
• Beat less (decreases dopamine receptor activity)
Body composition:
The way your body is built also affects how much HGH you produce. For example, if you have a lot of body fat, it will inhibit HGH production. If you were at around 12% body fat, you would produce more HGH and have lower insulin levels.
Best way to lose fat:
Body fat has everything to do with how the body uses energy. The body doesn’t use just calories for energy—it uses ATP. ATP requires calories to be made, but it also needs other components. ATP is the energy currency of your body and is produced in the mitochondria. That’s why you’ll always hear: Calories in = Calories out, but the process is more complex than that.
ATP is a product of oxygen and calories. The healthier your mitochondria, the more ATP you’ll produce. If the body has no problems creating ATP, it will store less fat.
Ways to improve ATP production:
• Buteyko breathing (increases oxygen levels)
• Eat less starch
• Eat nutrient-dense foods (liver, eggs, oysters, etc.)
• Get sunlight
Hormones also play a role in body fat. Certain hormones speed up metabolism, causing the body to use more calories.
while other hormones have the opposite effect and slow down metabolism.
For example:
• Insulin (spiked by carbs)
• Cortisol (the stress hormone)
• Estrogen (antagonist of testosterone)
• Prolactin (spiked by beating to tiktok Stacies)
And luckily for you there are also hormones that will burn fat for you even when being sedentary. Hormones that decrease your body fat: Thyroid (More Cholesterol), Growth Hormones (Sprints), Acetylcholine (also increase muscle mass which will also make it look like you have less fat), Testosterone and DHT (Derived from Choline, Get Iodine from Oysters).
This is one of the main rules of fat loss: eat less than you burn.
But instead of focusing on eating less, I recommend burning more, so you can still get your nutrients.
Best ways to burn calories:
• Sports: Sports are a fun way to burn calories
• Sprints: Increase calories burned even at rest
• Chess: Brain uses tons of ATP
• Swimming: Body regulates temperature
Even though you have some fat, there are things you can do to look leaner. More muscle mass will make you look like you have less fat, and your bone structure can also make you look skinny even if you aren’t—it’s just an illusion.
Sources:
Growth hormone responses to acute resistance exercise with vascular restriction in young and old men - PMC
Resistance exercise (RE) stimulates growth hormone (GH) secretion in a load-dependent manner, with heavier loads producing larger GH responses. However, new research demonstrates that low-load RE performed with blood flow restriction (BFR) produces ...
pmc.ncbi.nlm.nih.gov
The exercise-induced growth hormone response in athletes - PubMed
Human growth hormone (hGH) is secreted in a pulsatile fashion, generally following a circadian rhythm. A number of physiological stimuli can initiate hGH secretion, the most powerful, non-pharmacological of which are sleep and exercise. hGH has many varied roles throughout life, from growth...
pubmed.ncbi.nlm.nih.gov
Endocrine response to high intensity barbell squats performed with constant movement tempo and variable training volume - PubMed
This study demonstrated that in terms of endocrine response, the optimal volume of high intensity strength exercise is six sets. Therefore, intentionally high volume (12 sets) or low volume (3 sets) are not an effective stimuli for endocrine responses of trained individuals. The 6 sets of squats...
pubmed.ncbi.nlm.nih.gov
Fasting and growth hormone - Diet Doctor
Could fasting help build muscle and unleash anti-aging properties, via the release of human growth hormone? The physiology of fasting is fascinating. The power of fasting lies not in the mere reduction of calories, but the beneficial hormonal changes. One of the main benefits comes from reducing...
www.dietdoctor.com
GABA supplementation and muscle protein synthesis
Discover how gamma-aminobutyric acid (GABA) and whey protein can improve muscle protein synthesis, aiding in muscle growth and hypertrophy after resistance training.
troscriptions.com
@nettspend @proex
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