Building muscle and losing weight requires hard work, but if your hormone levels are low, all your efforts might not pay off. Human growth hormone (HGH) is crucial not just for children’s growth but also for managing metabolism, burning fat, and building lean muscle in adults.
When adults have low HGH levels, they often see muscle loss and stubborn fat gain over time. While HGH injections can help restore normal levels, a more natural approach involves boosting your hormone levels through safe methods. Here are some strategies to naturally increase your HGH levels:
**Cut Back on Sugar**
Excess sugar causes insulin spikes that can suppress both testosterone and growth hormone levels. High blood sugar can also hinder growth hormone release and promote fat storage. Avoid sugary snacks and drinks, especially after workouts. Instead, opt for several small meals throughout the day with low-glycemic carbs to keep your blood sugar stable.
**Get Good Sleep**
Aim for at least eight hours of high-quality sleep each night, as around 75% of HGH is produced while you sleep. Better sleep can be promoted by taking melatonin and gamma aminobutyric acid (GABA) supplements before bed. Melatonin can boost HGH levels by 157%, and GABA can increase them by up to 200%.
**High-Intensity Interval Training (HIIT)**
HIIT has been shown to reduce aging effects and boost both testosterone and growth hormone levels. During HIIT, HGH and IGF-1 levels can increase by up to 700%, continuing for a few hours after the workout. Choose activities that make you breathless in 30 seconds, like stair sprints. Perform up to 8 sets: 30 seconds of full effort and 90 seconds of active rest (like walking).
**Take Amino Acid Supplements**
Certain amino acids can enhance growth hormone production, specifically L-leucine, L-ornithine, L-arginine, and L-lysine. Combining 3-5 grams of L-arginine and L-lysine with sleep and exercise can boost HGH by up to 700%. L-leucine can increase HGH especially when taken with L-arginine, and also aids protein synthesis for lean muscle growth. L-ornithine can boost HGH by about 300% when taken as 8 grams before a workout.
While these methods can aid in increasing HGH levels, remember that if your body isn’t producing HGH due to issues with the hypothalamus or pituitary gland, only HGH supplements can help solve the problem.