If you are a fitness enthusiast, athlete, doctor, or biochemist, you may have heard of HGH. If you haven't already, the time has come! Let's take a look at this amazing protein and how we should try to boost it naturally.
HGH is a protein secreted by the pituitary gland at the base of your brain. You have high levels in your youth, which peak around the age of sixteen. It progressively diminishes between the ages of 16 and 25 by a large amount. It slows down throughout the course of your life. The protein is released in a pulse-like pattern at varied rates throughout the day. The most powerful activators include sleep, fasting, fevers, stress, and exercise.
Decrease with age
Age-related changes that people go through are similar to GH deficiency syndrome. e.g. decreased aerobic capacity and lean body mass; an increase in body fat, the dangerous, visceral/abdominal stuff.
However, the majority of the research is based on normal Westerners and their rather unhealthy lifestyles.
Positives of HGH
Let us take a look at the positive aspects of HGH, with the presumption we can somehow boost it as we age.
HGH can:
1) Help to metabolise fat.
2) Increase the insulin like growth factor 1.
3) Promote the growth of bone, skin and cartilage.
4) Boost protein production.
5) Increase lean muscle mass.
6) Reduce the risk of heart disease.
7) Increase physical performance.
8) Increase skin thickness.
9) Aid faster injury recuperation.
OK, so how do I boost it if I am over 30?
1. Sleep deeply (not easy for many of us).
2. Fasting (see my other posts).
3. Exercise-induced growth hormone response (EIGR).
4. Reduce fat ratio, especially belly fat.
The beautiful thing about HGH scientific studies is that they allow for exact measurements of levels in the body in response to a range of circumstances. This is a relatively recent field of study in life sciences. I believe there are still hundreds more studies that need to be conducted in this field (huge waves from Dan Raynham to all Universities 😉).
According to studies, the most effective technique to naturally enhance HGH is to exercise! What a surprise. However, the type of exercise is important. Certain exercise types can increase HGH levels by hundreds of percent, while others have little effect.
GOOD for EIGR
Resistance training
Incremental exercise (anything that increases with intensity)
AMAZING for EIGR
High intensity interval training
Sprint training
Plyometric training
What increases can I expect?
There are two factors to examine here: the increase itself, and/or the increase in value over a 24-hour period.
Studies have revealed that a single bout of intensive or acute exercise lasting 10-20 minutes results in HGH levels ranging from 500 to 1000%. This may peak up to an hour after training. This is enormous. You might have HGH levels higher than a 16-year-old in just two hours! But no acne or anger!
The amount secreted is more closely related to the exercise's peak intensity than its length. If you can combine the two disciplines into a single training session, you've hit the jackpot!
You can make it last 24 hours if you practice in intensive bursts throughout the day. Even if you don't, your levels will still be higher than the normal individual.
Intense and peak activity is tough, but if it is done right it can be exhilarating and it is ultra-efficient! So, what are you waiting for? Start enhancing your spring of youth!
Please contact me directly for media enquiries, academic enquiries, questions and links to research paper's. Thank you! ©️ 2021 Dan Raynham.
ALWAYS CONSULT A DOCTOR BEFORE UNDERGOING ANY NEW DIET OR FITNESS REGIME.
Don't fast if you have a history of eating disorders. If you’re pregnant, diabetic or have low blood pressure.