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What is human growth hormone? -

Human growth hormone (HGH) is a hormone produced in the pituitary gland that has an important role in metabolism and cell repair.

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What does HGH do? -

HGH is a pretty important hormone. Not only does it play a crucial role in childhood growth, but it also plays a role in body composition, muscle growth, and strength. As such, HGH levels are used as an indicator of one’s overall health condition.

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Low HGH -

Low levels of HGH have been associated with lower quality of life, including increased risk of disease and obesity.

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Diagnosis -

HGH deficiency is usually determined by a combination of tests, including an insulin tolerance test, a GHRH-arginine stimulation test, or glucagon stimulation test.

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Treatment -

HGH deficiency is often caused by genetic disorders and other conditions, and as such should be treated by a medical professional.

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Boosting HGH naturally -

There are diet and lifestyle changes you can make to boost HGH naturally. This applies mainly to those who do not have a diagnosed deficiency but want to optimize their natural production of HGH. Now, let’s take a look at some ways you can achieve this.

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Lower your body fat percentage -

High body fat levels impair HGH production. Research has found that high amount of belly fat in particular was linked to lower levels of HGH.

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Lower your body fat percentage -

Reducing excess body fat not only has an impact on HGH production, but it comes with other health benefits, too.

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Give intermittent fasting a shot -

Fasting, in general, leads to an increase in HGH levels. Studies with subjects fasting for periods of 24 hours or more found that, indeed, doing so enhances HGH secretion.

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Give intermittent fasting a shot -

While more research is needed, it’s possible that similar results may be achievable using shorter fasting periods. There are a number of intermittent fasting protocols you can try. One of the most popular protocols consists of a 16-hour fast followed by an eight-hour eating window.

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Take an arginine supplement -

Many people who take arginine supplements tend to do so alongside exercise and, as such, impair the secretion of HGH. But according to studies, HGH may be boosted through the use of arginine alone.

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Take an arginine supplement -

One study found that taking arginine following a night fast led to increased levels of HGH.

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Eat less sugar -

Eating sugar leads to the release of insulin, and insulin spikes have been shown to disrupt brain signaling to produce HGH.

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Eat less sugar -

A diet rich in refined carbs and sugar will lead to increased insulin levels and potentially obesity, both of which impair the release of HGH.

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Consider taking a GABA supplement -

Gamma aminobutyric acid (GABA) is an amino acid that works as a neurotransmitter. It’s known to have a calming effect, easing stress and promoting sleep. While more research is needed, the data available is promising when it comes to boosting HGH levels.

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Consider taking a GABA supplement -

A 2008 study found that supplementing with GABA led to a 400% increase in HGH at rest. This increase was reduced to half following exercise.

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Include high-intensity exercise in your workout routine -

High-intensity exercise (e.g. high-intensity interval training) in particular has been found to have an impact on HGH production. Research is still needed on whether or not moderate exercise has the same benefits.

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The benefits of exercise -

Exercise in general will help control body fat, insulin resistance, and other factors that impact HGH production, so even if you don’t perform it at high intensity, it’s still beneficial.

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Have a sports drink -

One study found that consuming a sports drink pre-workout increased HGH levels immediately after exercising.

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Have a sports drink -

Conversely, consuming a whey or casein drink pre-workout will have the opposite effect. Though a protein shake mixed with carbohydrates may also boost HGH levels.

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Optimize your sleep -

HGH is mostly released during your sleep, and your body does so through pulses. These pulses are based on your circadian rhythm, so having a healthy sleep-wake cycle is key to having good HGH levels.

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Optimize your sleep -

Consistently sleeping for at least seven hours per night (for adults) seems to be the best long-term strategy to maintaining healthy levels of HGH.

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Try a melatonin supplement -

Melatonin is a hormone that plays an important role in our circadian rhythms and signals our brains to sleep. It is sometimes used as a sleeping aid, as it can help with sleep quality and duration.

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Try a melatonin supplement -

While more research is needed, some studies have found a link between melatonin and HGH production, though this may stem from the fact that sleep quality and quantity was improved.

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Try a glutamine supplement -

Glutamine is an amino acid that may boost HGH production. While more research is needed, one study found that consuming 2 g of glutamine temporarily increased HGH levels by up to 78%.

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Consider taking creatine -

Creatine is a popular supplement, particularly among athletes. A study found that creatine supplementation in sprinters and long-distance runners led to an increase of HGH levels after six weeks.

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Try an ornithine supplement -

Ornithine is an amino acid that plays a role in the urea cycle. A study found that taking it 30 minutes post strength training can lead to a boost in HGH levels.

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Time your meals adequately -

We’ve mentioned that fasting has an effect on HGH production, but leaving at least two hours between meals can be beneficial, too. This is because insulin levels may take around this time to stabilize and, as mentioned previously, insulin has an impact on HGH production.

Sources: (Healthline) (MedicineNet) 

See also: How to boost testosterone naturally

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