What is Human Growth Hormone (HGH)? How can I boost this super-human wonder protein naturally?
Updated: Mar 14
Hello there! If you are into fitness, an athlete, doctor or biochemist you may well have heard of HGH. If you haven't your time has come! Lets take a look at this spectacular protein and why we should find ways to boost it naturally.
HGH is a protein excreted from the pituitary gland at the base of your brain. You have high levels in your youth that peak at around 16 years old. It declines rapidly between 16-25 years by a huge amount. It continues to tail off at a slower rate for the rest of your life. The protein releases in a pulse like manner at different rates throughout the day. The most potent activators are 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, most of the data is based upon average westerners and their relatively unhealthy lifestyle.
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 great thing about science studies of HGH, is one can take precise measurement's of the levels in the body, in response to a variety of factors. This is a fairly new area of study in biology. In my opinion there are still hundreds of studies that need to be completed in this area (big waves from Dan Raynham to all Universities 😉).
Studies have shown the main way to boost HGH naturally is, yes you have guessed it, EXERCISE! What a surprise. However the type of exercise is crucial. Certain exercise styles can increase HGH by hundreds of percent whereas others have little or no 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 things to consider here; the increase itself and/or the increase during a 24 hour period.
From one bout of intense or acute exercise over 10-20 minutes studies have shown increases in HGH of 500-1000%. This can peak up to an hour after training. This is massive! You could have a 2 hour period with HGH levels beyond that of a 16 year old!....but no acne and anger!
The amount secreted has a greater association with peak intensity of the exercise, not the duration (endurance). If you can combine the two discipline's into one training session you have hit the jackpot!
You can make it last 24 hours if you are willing to train in intense bouts throughout the day. Even if you do not, your levels will still be raised compared to the average person.
Intense and peak exercise is demanding, but if it is done correctly it can be exhilarating and it is ultra-efficient! So what are you waiting for? Get boosting your fountain 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.