I literally spent more than 4 hours for the format only, just format. And research? A week or two
Guide
๐๐ฟ๐ผ๐๐๐ต ๐๐ผ๐ฟ๐บ๐ผ๐ป๐ฒ ๐ข๐ฝ๐๐ถ๐บ๐ถ๐๐ฎ๐๐ถ๐ผ๐ป
- Thread starter Brian wazir
- Start date
I was actually making this guide for my discord server
YesBasic Info About Human Growth Hormone (HGH):
โข Improves sleep
โข Known as the โfat-burning hormoneโ
โข Burns fat while building muscle
โข Enhances mental clarity (people with generally low HGH may have a higher risk of developing Alzheimerโs)
โข Controls metabolism
โข Stimulates other hormones and processes in the body for healthy function
โข Anti-aging effects in general
โข Responsible for the growth of bones, muscles, and other tissues
โข Boosts collagen, which helps maintain tight and youthful skin
โข HGH is secreted by the anterior pituitary gland.
๐๐ป๐๐ฟ๐ผ
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.
๐๐ค๐ฌ ๐๐๐ฃ ๐ฌ๐ ๐๐ค๐ค๐จ๐ฉ ๐๐ช๐ข๐๐ฃ ๐๐ง๐ค๐ฌ๐ฉ๐ ๐๐ค๐ง๐ข๐ค๐ฃ๐?
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.
๐๐ป๐๐ฒ๐ฟ๐๐ฎ๐น๐ ๐๐ฝ๐ฟ๐ถ๐ป๐๐ ๐ฎ๐ป๐ฑ ๐ต๐ฒ๐ฎ๐๐ ๐น๐ถ๐ณ๐๐ถ๐ป๐ด
Interval sprints involve short, fast, and full-intensity bursts. Itโs 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 wouldnโt 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 nightโduring sleepโespecially 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 daysโespecially heavy barbell squatsโare 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 3โ6 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 shouldnโt do before bed to promote the maximum HGH release while you sleepโbut 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. Iโll reveal more details in this guide later.
๐๐ฎ๐๐๐ถ๐ป๐ด
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 donโt recommend fasting too often; personally, Iโd do it just 2โ3 days to promote a healthier, better-functioning body overall.
๐๐ผ๐ ๐๐ผ ๐บ๐ฎ๐ ๐ถ๐บ๐ถ๐๐ฒ ๐๐๐ ๐ฑ๐๐ฟ๐ถ๐ป๐ด ๐๐ผ๐๐ฟ ๐๐น๐ฒ๐ฒ๐ฝ?
Avoid eating 1โ2 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 6,000โ12,000 mg. A lower dosage may give about a 60% increase in HGH.
Supplementing with a GABA supplementโwhich is a non-protein amino acid that acts as a neurotransmitterโcan 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 donโt 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. Iโm 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; itโs better to focus on optimizing your lifestyle first.
๐ง๐ต๐ถ๐ป๐ด๐ ๐๐ต๐ฎ๐ ๐ฑ๐ฒ๐ฐ๐ฟ๐ฒ๐ฎ๐๐ฒ ๐บ๐ฒ๐น๐ฎ๐๐ผ๐ป๐ถ๐ป
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: Donโt take vitamin D supplements right before bed.
๐ง๐ต๐ถ๐ป๐ด๐ ๐๐ต๐ฎ๐ ๐ถ๐ป๐ฐ๐ฟ๐ฒ๐ฎ๐๐ฒ ๐บ๐ฒ๐น๐ฎ๐๐ผ๐ป๐ถ๐ป
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.
๐๐ถ๐ ๐ถ๐ป๐ด ๐๐ต๐ฒ ๐ฐ๐ถ๐ฟ๐ฐ๐ฎ๐ฑ๐ถ๐ฎ๐ป ๐ฟ๐ต๐๐๐ต๐บ
The circadian rhythm is your sleep-wake cycle, the bodyโs 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 doesnโt 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 thatโs not practical for most people.
The best ways to limit blue light exposure include:
โข Wearing blue-light blocking glasses.
โข Using candles or red light instead of blue light.
โข 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. Itโs simple: try to keep your room cool and your room dark (but not pitch black) while sleeping.
๐๐ฟ๐ผ๐๐ป๐ฑ๐ถ๐ป๐ด
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 Earthโs 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 fieldsโfrom mobiles, computers, Wi-Fi, and household electrical installationsโcreate additional charges. By grounding, the body connects with the Earthโs 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:
โข Increases ATP production
โข Increases blood flow
โข Lowers free radicals
โข Improves sleep
โข Activates the parasympathetic nervous system (PSNS)
โข Increases beneficial neurotransmitters for HGH
โข Lowers stress
โข Improves mitochondrial function
Grounding is very important for the production of HGH, so donโt forget to do it!
๐ฆ๐๐ป๐น๐ถ๐ด๐ต๐ ๐ฎ๐ป๐ฑ ๐ต๐ผ๐ฟ๐บ๐ผ๐ป๐ฒ๐
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?
โข Regulates circadian rhythm
โข Decreases stress
โข Increases thyroid hormones
โข Increases steroid hormones
โข Increases ATP production
โข 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:
โข Get fat-soluble vitamins like A, D, E, and K
โข Stop wearing sunglasses.
โข Get more minerals, especially copper.
โข Avoid PUFA-rich foods such as seed oils.
โข 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.
๐ก๐๐๐ฟ๐ถ๐ฒ๐ป๐๐ ๐ณ๐ผ๐ฟ ๐ด๐ฟ๐ผ๐๐๐ต ๐ต๐ผ๐ฟ๐บ๐ผ๐ป๐ฒ
It is very important to get the right amount of nutrients for your body to produce growth hormones.
Amino acids / protein
Itโs 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:
โข Ruminant meat
โข Dairy
โข Poultry
โข Bone marrow
โข Fish
โข Bone broth
โข Eggs
โข Other animal products
Youโll notice that I only included animal products on this list. Thatโs because animal products are by far the foods with the best amino acid profiles and protein absorption rates.
๐ฉ๐ถ๐๐ฎ๐บ๐ถ๐ป๐ ๐ฎ๐ป๐ฑ ๐บ๐ถ๐ป๐ฒ๐ฟ๐ฎ๐น๐
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:
โข Beef liver: High in Vitamin A, B-vitamins, Vitamin D, copper, iron, zinc, etc.
โข Egg yolks: High in Vitamins A, D, E, K, B-vitamins, choline,zinc,iodine, etc.
โข Fruits: High in Vitamin C.
โข Raisins and apricots: High in boron.
โข Eggshells: Grind them up for a great source of calcium.
โข Oysters: High in B-vitamins, Vitamin D, copper, iron, zinc.
โข Bone broth: Elite amino acid profile.
๐๐ผ๐ฟ๐บ๐ผ๐ป๐ฒ๐ ๐๐ต๐ฎ๐ ๐ถ๐ป๐ณ๐น๐๐ฒ๐ป๐ฐ๐ฒ ๐๐๐ ๐ฝ๐ฟ๐ผ๐ฑ๐๐ฐ๐๐ถ๐ผ๐ป:
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:
โข Stimulate the splanchnic nerve (more on this later)
โข GABA (more on this in Neurotransmitters)
โข Melatonin (covered in Sleep)
โข Norepinephrine (increased by dopamine, acetylcholine, and amino acids)
โข 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:
โข Fasting
โข 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:
โข Eat less carbs, mainly straches
โข Apple cider vinegar
โข 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:
โข Iodine: High in shellfish, liver, eggs, and dairy
โข Selenium: Found in oysters
โข Vitamin D: Get from sunlight
โข 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:
โข Liver
โข Egg yolks
โข 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:
โข Chamomile
โข Supplement progesterone
โข Supplement Phenibut
โข Fermented dairy (kefir, yoghurt, cheese)
โข Bone broth (high in collagen)
โข Seafood (for taurine and glycine)
โข Meditate or pray
Dopamine:
It's will also boost your HGH levels.
How to increase dopamine:
โข Eat nutrient-dense foods (liver, oysters, kidney, raw milk, egg yolks)
โข Lower stress (grounding, sleep, and less screen time)
โข 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 doesnโt use just calories for energyโit 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. Thatโs why youโll 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 youโll produce. If the body has no problems creating ATP, it will store less fat.
Ways to improve ATP production:
โข Buteyko breathing (increases oxygen levels)
โข Eat less starch
โข Eat nutrient-dense foods (liver, eggs, oysters, etc.)
โข 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:
โข Insulin (spiked by carbs)
โข Cortisol (the stress hormone)
โข Estrogen (antagonist of testosterone)
โข 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:
โข Sports: Sports are a fun way to burn calories
โข Sprints: Increase calories burned even at rest
โข Chess: Brain uses tons of ATP
โข 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 arenโtโitโs 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...
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
@Administrator delete all of my threads and posts as well. Please shanny.Basic Info About Human Growth Hormone (HGH):
โข Improves sleep
โข Known as the โfat-burning hormoneโ
โข Burns fat while building muscle
โข Enhances mental clarity (people with generally low HGH may have a higher risk of developing Alzheimerโs)
โข Controls metabolism
โข Stimulates other hormones and processes in the body for healthy function
โข Anti-aging effects in general
โข Responsible for the growth of bones, muscles, and other tissues
โข Boosts collagen, which helps maintain tight and youthful skin
โข HGH is secreted by the anterior pituitary gland.
๐๐ป๐๐ฟ๐ผ
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.
๐๐ค๐ฌ ๐๐๐ฃ ๐ฌ๐ ๐๐ค๐ค๐จ๐ฉ ๐๐ช๐ข๐๐ฃ ๐๐ง๐ค๐ฌ๐ฉ๐ ๐๐ค๐ง๐ข๐ค๐ฃ๐?
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.
๐๐ป๐๐ฒ๐ฟ๐๐ฎ๐น๐ ๐๐ฝ๐ฟ๐ถ๐ป๐๐ ๐ฎ๐ป๐ฑ ๐ต๐ฒ๐ฎ๐๐ ๐น๐ถ๐ณ๐๐ถ๐ป๐ด
Interval sprints involve short, fast, and full-intensity bursts. Itโs 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 wouldnโt 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 nightโduring sleepโespecially 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 daysโespecially heavy barbell squatsโare 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 3โ6 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 shouldnโt do before bed to promote the maximum HGH release while you sleepโbut 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. Iโll reveal more details in this guide later.
๐๐ฎ๐๐๐ถ๐ป๐ด
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 donโt recommend fasting too often; personally, Iโd do it just 2โ3 days to promote a healthier, better-functioning body overall.
๐๐ผ๐ ๐๐ผ ๐บ๐ฎ๐ ๐ถ๐บ๐ถ๐๐ฒ ๐๐๐ ๐ฑ๐๐ฟ๐ถ๐ป๐ด ๐๐ผ๐๐ฟ ๐๐น๐ฒ๐ฒ๐ฝ?
Avoid eating 1โ2 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 6,000โ12,000 mg. A lower dosage may give about a 60% increase in HGH.
Supplementing with a GABA supplementโwhich is a non-protein amino acid that acts as a neurotransmitterโcan 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 donโt 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. Iโm 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; itโs better to focus on optimizing your lifestyle first.
๐ง๐ต๐ถ๐ป๐ด๐ ๐๐ต๐ฎ๐ ๐ฑ๐ฒ๐ฐ๐ฟ๐ฒ๐ฎ๐๐ฒ ๐บ๐ฒ๐น๐ฎ๐๐ผ๐ป๐ถ๐ป
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: Donโt take vitamin D supplements right before bed.
๐ง๐ต๐ถ๐ป๐ด๐ ๐๐ต๐ฎ๐ ๐ถ๐ป๐ฐ๐ฟ๐ฒ๐ฎ๐๐ฒ ๐บ๐ฒ๐น๐ฎ๐๐ผ๐ป๐ถ๐ป
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.
๐๐ถ๐ ๐ถ๐ป๐ด ๐๐ต๐ฒ ๐ฐ๐ถ๐ฟ๐ฐ๐ฎ๐ฑ๐ถ๐ฎ๐ป ๐ฟ๐ต๐๐๐ต๐บ
The circadian rhythm is your sleep-wake cycle, the bodyโs 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 doesnโt 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 thatโs not practical for most people.
The best ways to limit blue light exposure include:
โข Wearing blue-light blocking glasses.
โข Using candles or red light instead of blue light.
โข 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. Itโs simple: try to keep your room cool and your room dark (but not pitch black) while sleeping.
๐๐ฟ๐ผ๐๐ป๐ฑ๐ถ๐ป๐ด
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 Earthโs 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 fieldsโfrom mobiles, computers, Wi-Fi, and household electrical installationsโcreate additional charges. By grounding, the body connects with the Earthโs 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:
โข Increases ATP production
โข Increases blood flow
โข Lowers free radicals
โข Improves sleep
โข Activates the parasympathetic nervous system (PSNS)
โข Increases beneficial neurotransmitters for HGH
โข Lowers stress
โข Improves mitochondrial function
Grounding is very important for the production of HGH, so donโt forget to do it!
๐ฆ๐๐ป๐น๐ถ๐ด๐ต๐ ๐ฎ๐ป๐ฑ ๐ต๐ผ๐ฟ๐บ๐ผ๐ป๐ฒ๐
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?
โข Regulates circadian rhythm
โข Decreases stress
โข Increases thyroid hormones
โข Increases steroid hormones
โข Increases ATP production
โข 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:
โข Get fat-soluble vitamins like A, D, E, and K
โข Stop wearing sunglasses.
โข Get more minerals, especially copper.
โข Avoid PUFA-rich foods such as seed oils.
โข 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.
๐ก๐๐๐ฟ๐ถ๐ฒ๐ป๐๐ ๐ณ๐ผ๐ฟ ๐ด๐ฟ๐ผ๐๐๐ต ๐ต๐ผ๐ฟ๐บ๐ผ๐ป๐ฒ
It is very important to get the right amount of nutrients for your body to produce growth hormones.
Amino acids / protein
Itโs 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:
โข Ruminant meat
โข Dairy
โข Poultry
โข Bone marrow
โข Fish
โข Bone broth
โข Eggs
โข Other animal products
Youโll notice that I only included animal products on this list. Thatโs because animal products are by far the foods with the best amino acid profiles and protein absorption rates.
๐ฉ๐ถ๐๐ฎ๐บ๐ถ๐ป๐ ๐ฎ๐ป๐ฑ ๐บ๐ถ๐ป๐ฒ๐ฟ๐ฎ๐น๐
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:
โข Beef liver: High in Vitamin A, B-vitamins, Vitamin D, copper, iron, zinc, etc.
โข Egg yolks: High in Vitamins A, D, E, K, B-vitamins, choline,zinc,iodine, etc.
โข Fruits: High in Vitamin C.
โข Raisins and apricots: High in boron.
โข Eggshells: Grind them up for a great source of calcium.
โข Oysters: High in B-vitamins, Vitamin D, copper, iron, zinc.
โข Bone broth: Elite amino acid profile.
๐๐ผ๐ฟ๐บ๐ผ๐ป๐ฒ๐ ๐๐ต๐ฎ๐ ๐ถ๐ป๐ณ๐น๐๐ฒ๐ป๐ฐ๐ฒ ๐๐๐ ๐ฝ๐ฟ๐ผ๐ฑ๐๐ฐ๐๐ถ๐ผ๐ป:
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:
โข Stimulate the splanchnic nerve (more on this later)
โข GABA (more on this in Neurotransmitters)
โข Melatonin (covered in Sleep)
โข Norepinephrine (increased by dopamine, acetylcholine, and amino acids)
โข 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:
โข Fasting
โข 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:
โข Eat less carbs, mainly straches
โข Apple cider vinegar
โข 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:
โข Iodine: High in shellfish, liver, eggs, and dairy
โข Selenium: Found in oysters
โข Vitamin D: Get from sunlight
โข 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:
โข Liver
โข Egg yolks
โข 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:
โข Chamomile
โข Supplement progesterone
โข Supplement Phenibut
โข Fermented dairy (kefir, yoghurt, cheese)
โข Bone broth (high in collagen)
โข Seafood (for taurine and glycine)
โข Meditate or pray
Dopamine:
It's will also boost your HGH levels.
How to increase dopamine:
โข Eat nutrient-dense foods (liver, oysters, kidney, raw milk, egg yolks)
โข Lower stress (grounding, sleep, and less screen time)
โข 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 doesnโt use just calories for energyโit 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. Thatโs why youโll 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 youโll produce. If the body has no problems creating ATP, it will store less fat.
Ways to improve ATP production:
โข Buteyko breathing (increases oxygen levels)
โข Eat less starch
โข Eat nutrient-dense foods (liver, eggs, oysters, etc.)
โข 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:
โข Insulin (spiked by carbs)
โข Cortisol (the stress hormone)
โข Estrogen (antagonist of testosterone)
โข 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:
โข Sports: Sports are a fun way to burn calories
โข Sprints: Increase calories burned even at rest
โข Chess: Brain uses tons of ATP
โข 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 arenโtโitโs 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 ...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...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...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...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.
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