Human growth hormone also referred to as HGH (somatotropin) is secreted by the pituitary gland, a small organ in the brain, located behind the nose.
The normal range for growth hormone levels are:
- 1 to 9 nanograms per milliliter (ng / mL) for men
- 1 to 16 ng / mL for women
As the name implies, this hormone is responsible for promoting cell growth and regeneration in humans. Apart from this, it has other important functions within the human body, especially in the regulation of the normal functions of the body. However, this hormone is still very complex, making it difficult for experts to determine its function completely. Beside natural HGH, there are other ways that may or may not increase your growth hormone such as HGH Sprays, GABA & HGH injections. There are some studies that have shown positive results with some common side effects like nausea or diarrhea however you should try to increase your HGH naturally and use the other methods only as last resort.
Following are some of the best ways to naturally increases your HGH growth hormone levels
1. Sleep Longer
Around 70 to 80% of the production of your growth hormone occurs while you are sleeping. But for you to get the best results you must have a deep, peaceful, restful and re-energizing sleep of 7 to 9 hours in a row (either day or night). So for you to be able to sleep better.
- Use a cooling mask which is going to make your body produce more melatonin to help you sleep better
- Use a sleeping machine such as white noise machine
- Do not consume caffeine after 4pm. Infact after that time do not consume any carbonated drinks, coffee, tea, energy drinks etc.
2. Do not eat 2 to 3 hours before going to sleep
Your insulin levels should be kept as low as possible before sleeping, so you can produce more HGH growth hormone while you sleep because
- When insulin levels are high … Less HGH occurs
- When insulin levels are low … More HGH is produced
Do not confuse insulin with blood sugar because controlling sugar levels in your blood by avoiding processed sugary foods is more related to you burning fat and forming muscle. Anything you eat (whether healthy or not) causes your body to release insulin, and to tell you the truth in some cases, protein-rich foods cause your body to release more insulin.
3. Make a temporary fast
Make intermittent fasts so that you can increase your levels of growth hormone because at the time you are fasting or stop eating things, it causes your body to lower your insulin levels which results in your body producing more growth hormone.
4. Do intense exercises
Studies indicate that to provoke a greater EIGR (exercise-induced growth hormone) or to produce higher levels of the HGH growth hormone after exercise you must do intense exercises that involve your whole body, so follow
- Weight training routines that contain compound exercises such as clean & press, bench press, push-ups and pull-ups, and/or
- High-intensity interval exercises, like scissor jumping routines, that could give you a greater increase in growth hormone after your workout.
On the other hand isolation exercises such as tricep extensions or bicep curls and cardio activities with low to moderate intensity, such as walking or cycling, will probably also increase your HGH levels but significant levels can be obtained only if you do the compound exercises that work the whole body depending on your level of physical fitness.
5. Combine points 4 and 5
You can increase your HGH levels by the combination of the benefits of low insulin and a higher EIGR. You can do exercises first thing in the morning because after waking up from sleep, your insulin levels are lower or if you are fasting intermittently you can do exercise to end your fast (before breaking your fast at noon for example) just when your insulin levels are at their lowest point.
6. Lose weight
The more weight you have, the higher the insulin level. This will ultimately result in your body becoming resistant to insulin, which basically means that your body can’t do a good job when it comes to eliminating excess insulin, and as you already know when you produce too much insulin, then you produce less HGH hormone. So when you lose weight you will also help your body to be less resistant to insulin. But no matter what your weight is, you can prevent insulin resistance by avoiding processed sugary foods as much as possible.
7. Clean your liver
Almost all the benefits of growth hormone such as fat burning, muscle building, and the anti-aging benefits come directly from the liver because all the HGH growth hormone that your body releases is absorbed by the liver and transformed into IGF-1, so even if your body is producing more than enough you will never experience the benefits of the hormone HGH if you have a fatty liver or a liver with poor functioning.
7. Laugh more
A study from the Loma Linda School of Public Health in California says that laughter can increase your growth hormone levels by 87% …
“Blood drawn from experimental subjects right after watching a funny video contained 87% more human growth hormone compared to a group that did not see a funny video.”- Dr. Lee S. Berk of the University of Loma Linda
So try to watch comedy videos or movies often.