How To Increase GH Naturally
How To Increase GH Naturally! Growth Hormone (GH) is one of the primary natural anabolic hormones in the body. If you’re a lifter, you should get excited just thinking about the potential of this hormone. Why? To begin with, it means more lean muscle! In this article, we will take a closer look at GH and how to increase it naturally. Ready? Then let’s get started!
What Is Growth Hormone?
Before we look at how to increase GH naturally, let’s look at some facts about GH.
- GH is a protein hormone consisting of 191 amino acids.
- It is produced and secreted by the anterior pituitary gland.
- GH production is regulated through several complex feedback mechanisms in response to sleep, nutrition, stress, and exercise. As GH is released, it secretes in a pulsating action that varies hourly.
- Generally speaking, GH is secreted every 3-5 hours. As much as 70% of the day’s concentration is secreted at night from approximately 11 pm to 2 am.
- It attaches to receptors on the surface of liver cells. This stimulates these cells to release IGF-1 (insulin-like growth factor-1). IGF-1 is a protein hormone that’s similar in structure to insulin and is responsible for many of its effects. (1, 2, 3)
Mechanism Of Action
- The main function of GH is to stimulate overall growth. This includes things like the developmental growth of bones and also includes muscle growth.
- GH also promotes fat loss and skin regeneration.
- It’s involved in the metabolism of macronutrients (proteins, carbohydrates, and fats).
GH stimulates growth directly. It does this by attaching to target cells to elicit a response. Also, as noted, it stimulates growth indirectly through the liver. It does this by binding to receptors on the surface of liver cells. This in turn stimulates them to release insulin-like growth factor-1 (IGF-1; also known as somatomedin). IGF-1 is a protein hormone that’s similar in structure to insulin. This is important because GH promotes growth via IGF-1. One way this works is as follows: GH stimulates muscle growth through protein synthesis. The mechanism of action is through IGF-1, which binds to receptors in muscle tissue and accelerates the protein synthesis process. (4)
Here’s How To Increase GH Naturally
There are several ways to increase GH naturally. They include:
Increase GH Naturally With The Following:
Intermittent Fasting
Fasting is considered an important aspect of natural GH release. Research has suggested that it can significantly increase natural GH levels. This research uses extended fasting protocols, however, in real life that may not work for many lifters. That’s where intermittent fasting comes in.
As many of you know, intermittent fasting is designed to support fat loss by limiting your eating to a predetermined time frame. This could be 8 hours out of an entire day. Then, you spend the rest of the day (16 hours) fasting. You get to choose the times you want to eat and fast. For example, and this is a common protocol, you might eat from 8 am to 4 pm, and then fast the rest of the day. (5)
Resistance Training
Another factor that increases GH naturally is resistance exercise. To get the most out of this, it’s important to base your routine around compound exercises. The reason is that these exercises stress the largest areas of the body by working several muscle groups at once.
In addition, the use of 1-2 minutes rest between sets helps increase the intensity, which is another consideration for GH release. Are you struggling with your training loads using shorter rest periods? It may mean you’ll have to adjust your loads so you can hit your goal number of sets and reps. That does not mean you should neglect progressive overload, however.
Levels of GH begin to increase after 20 minutes of training. Therefore, it makes sense to plan on spending about an hour performing your workout. There’s no reason to train 2-3 hours, like many lifters do. Using shorter rest periods, you should be able to get through your workout within a 1-hour time frame.
What about rep and set totals? I suggest using a 3-day split routine since it seems that 3-5 sets per exercise, 20-25 total sets per session, and reps in the 8-12 range are the best for optimal hormonal stimulation. (6, 7, 8)
Cardio
Learning how to increase GH naturally also includes cardio. To get the most GH stimulation from your cardio, include a morning session on an empty stomach. GH will be naturally high at this time. For me, the biggest issue with this is that you will potentially be exercising in a catabolic state. Therefore, it’s a good idea to consume a small (4 oz/15g protein) protein shake 20-30 minutes before you start your cardio. Protein promotes an anabolic state and it won’t negatively impact levels of GH.
Sleep
As noted earlier, as much as 70% of daily GH secretions take place at night. This indicates that getting a good night’s sleep is crucial if you want to increase GH naturally. Research shows that a poor night’s sleep will have negative effects on GH release. Since GH secretions are related to the body’s sleep/wake cycles, supplements that support sleep make sense. We will be taking a closer look at supplements soon.
There are some additional things you can do to promote a good night’s sleep. For example, maintaining a consistent sleep schedule is important. First of all, you should try to go to bed at the same time every night. As well, try and keep your room sleep-friendly by keeping it dark. Finally, avoid caffeine late in the day. These tips will help you fall and stay asleep. Finally, if you need to, don’t hesitate to take a nap during the day. (9)
Supplements That Increase GH Naturally
As far as how to increase GH naturally, there are supplements that can help. The addition of this step combined with everything else I’ve talked about creates a comprehensive approach to natural GH stimulation. GH Boosters impact GH stimulation through a few different pathways. One mechanism of action is by improving sleep quality. This makes sense because, as noted, the body secretes as much as 70% of its GH at night during sleep. Therefore, natural sleep aids are a good choice. Plus, I have a couple other supplement suggestions.
Melatonin
This ingredient has a dual effect on GH. First, it improves the quality of sleep, indirectly supporting GH release. Additionally, research has shown that it directly impacts GH release. I suggest Hi-Tech Pharma Melatonin. (10, 11)
GABA
Like melatonin, GABA stimulates GH indirectly by helping the body relax and fall asleep easier. A great choice is 5% Nutrition Knocked The F*ck Out, a complex of natural sleep aids featuring GABA (and melatonin) plus other sleep aids and GH boosters.
Other specific products that use a complex of gh-boosting ingredients are Hi-Tech Protropin and the legendary MHP Secretagogue-One. Check them out!
Fat Loss
Finally, are you trying to drop excess fat? Then the good news is, GH helps burn body fat. Of course, you still have to follow a sensible eating and supplement plan, and do cardio (as suggested earlier).
Summary
The question of how to increase GH naturally has several answers, all combining to create a comprehensive plan that will give you impressive results. Follow the tips presented here and stop by illpumpyoup.com for all your supplement needs!
References:
- Biology by Campbell and Reece, p.975, 977, & 932
- Normal Physiology of Growth Hormone and Insulin-Like Growth Factors in Childhood , Cecillia Camacho-Hubner, MD, Dept of Endocrinology, St. Bartholomew’s Hospital, London EC1A 7BE, UK
- https://www.ncbi.nlm.nih.gov/books/NBK482141/#:~:text=The%20direct%20effects%20of%20GH,GH%20binding%20to%20surface%20receptors.
- https://www.precisionnutrition.com/all-about-gh
- Kerndt PR, Naughton JL, Driscoll CE, Loxterkamp DA. Fasting: the history, pathophysiology and complications. West J Med. 1982 Nov;137(5):379-99. PMID: 6758355; PMCID: PMC1274154.
- HormonalResponses and Adaptations to Resistance Exercise and Training, Prof. William J. Kraemer, Nicholas A. Ratamess
- Growth hormone responses during intermittent weight lifting exercise in men, W. P. Vanhelder, M. W. Radomski, R. C. Goode
- Effects Of Very Short Rest Periods On Hormonal Responses To Resistance Exercise In Men by Mohammad Ghaderi
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC297368/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1188300/
- https://pubmed.ncbi.nlm.nih.gov/8370132/