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Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on September 4th, 2019
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Exercise, Intermittent Fasting, and Whey Protein: How to Naturally Boost HGH Production

Physical activity is one of the best ways to improve your life in every way. Exercise has the capacity to both mitigate the effects of aging as well as reduce your risk of experiencing countless diseases. One of the ways that exercise promotes health is that it maintains and can even restore your sensitivity to both leptin and insulin.

A second reason that physical activity is so potent at maintaining health and youthfulness is because intense exercise is able to stimulate and increase natural Human Growth Hormone Production. HGH is one of the most important hormones created by the human body, and we naturally produce less of it as we age. Exercise, especially exercise which stimulates anaerobic activity, boosts HGH production. By restoring Human Growth Hormone Production, it is possible to maintain healthier muscles and bones, staving off the frailty associated with old age.

Research and clinical practice has also shown that a strategy known as Intermittent Fasting also promotes HGH production while not having a negative impact upon health. Intermittent Fasting also improves sensitivity to both leptin and insulin.

There has also been a recent study which has suggested that consuming whey protein isolate along with sucrose after a hard workout has the ability to increase HGH in combination with additional exercise. In this study, participants ran treadmill for ninety minutes, consumed the sugar and whey, then ran for another ninety minutes. Their HGH Secretion increased as a result of their consumption between workouts.

Working out for Health vs Working Out for Athleticism

An important thing to think about in regard to diet and exercise is that you will have to adjust both aspects in regard to the ultimate goals of your lifestyle routine. There are two main reasons why people work out:

  • To perform better athletically and remain in peak competitive shape

  • To live a longer and healthier life

For those that are working out in order to optimize their physical production for personal or competitive purposes, loading up with carbohydrates can be beneficial. On the other hand, if you are simply trying to look and feel better, carb-loading isn't going to be the best option for you. If you aren't a workout machine, then carbohydrates are not going to provide any real benefit for you, and you should aim to get a large amount of your calories from lean meats and other healthy proteins.

Carb-loading can be incredibly beneficial for competitive athletes, but there are health risks involved. For the most part, these risks seem to be short term, but if you are just trying to improve your health, there is no reason to engage in exercise and nutrition routines which can have an adverse affect on your overall health even if they are effective at increasing your strength.

Why is it Important to Avoid Carbohydrates when Exercising for Health?

The concept behind loading yourself up with carbohydrates is so that your body has all of the energy required to allow you to engage in a long and intense exercise regimen. The muscles need glycogen in order to function optimally, and the quickest way to produce this glycogen through diet is with carbohydrates.

Carbs are for Athletes

For athletes, this can be a good thing. It optimizes their workouts, allowing them to perform better and faster more quickly. They also have muscles large and strong enough to burn off the surge of glucose which enters their body. Lastly, individuals in top-condition usually have very strong leptin and insulin receptivity, so the high levels of carbohydrates entering their body do not have a strong negative effect upon their blood sugar or their hormone sensitivity.

Carbs aren't for Most People

Although carbohydrates are just fine for this class of individual, mass consumption of carbs is not ideal for your average person. It will not benefit people that exercise simply for health reasons and only do so in a casual way. It also won't strongly benefit individuals that don't already have strong, large muscles, or those that have an impairment of leptin or insulin sensitivity. Many health experts also suggest that, in regard to the study mentioned above, it is better to consume concentrated whey protein rather than whey protein isolate.

In recent years and decades, there has been a misguided focus upon the importance of carbohydrates, and this misinformation has had a detrimental affect upon countless people that work out for their own personal health.

Certain Foods Hurt More than they Help

One thing that is vital to realize is that the foods that you consume have the capacity to both benefit or take away from the benefits of exercise. If you are exercising in order to live a longer and healthier life, then it is important to engage in nutrition habits which encourage healthy changes in your physiology.

The first thing to realize is that in order to get the most from your exercise routine, it is important to limit carbohydrate consumption under normal circumstances, unless you participate in prolonged, intense cardiovascular activity which will burn those carbohydrate calories before they can become fat.

For those that do engage in this form of activity, it is important to realize that although physical activity does have the ability to improve leptin and insulin receptivity, they will not completely counteract high levels of fructose consumption.

For individuals that only exercise for health and wellness, this means that many of the products you see advertized every day that purport to benefit you in your path to better health will actually have a negative impact. Unless you are exercising to maximize athletic performance, energy bars and sports drinks will not benefit you in your quest for better health, and may actually actively work against you.

The Problem with Fructose

Fructose is bad for the average individual interested in improving their health, because this form of sugar actually has the ability to hinder your attempts to lose weight because it actively stimulates your appetite. Fructose is unlike other nutrients that we consume, because insulin is not stimulated properly in response to fructose. Because insulin is not properly stimulated, ghrelin response remains high and leptin response remains low. The body releases ghrelin in order to encourage you to eat, and leptin is the signal which tells you that you've had enough.

Because of this combination of signals, you stay hungrier and get hungrier more often. Unless you have incredibly high willpower, this will cause you to eat more, counteracting the gains you accumulate through physical activity. When you eat too much fructose, you simply eat too much, and this leads to insulin resistance because the liver simply can't keep up with your diet.

Fructose is also bad because it negatively impacts a variety of aspects of your health. It raises your Bad LDL cholesterol and decreases your Good HDL cholesterol. It also leads to hypertension and high blood-sugar, in addition to increased triglyceride levels. This combination of symptoms is a condition known as metabolic syndrome. Fructose also has the unfortunate capacity to increase the presence of TNF-α in the bloodstream, which has been clinically proven to both decrease lean muscle mass and increase fat accumulation.

Consuming Whey Protein during Physical Activity May Increase Human Growth Hormone Production

Besides when you sleep, you produce the highest levels of HGH during intense physical activity. HGH production is stimulated when you engage in hard workouts which utilize fast-twitch muscle fibers. These fibers are stimulated when you engage in anaerobic activity such as weight lifting and sprinting. This form of exercise stimulates optimal HGH production which has been proven to help you live to be a stronger and healthier individual.

The Onset of HGH Deficiency

The problem with Human Growth Hormone is that you lose your ability to produce it sufficiently as you age. Through your late teens and twenties you produce optimal levels of Human Growth Hormone, but around the age of thirty, you start to experience a slow and steady decline of this hormone. The decline of HGH associated with age is scientifically known as Somatopause.

The decline is insidious because it is slow and steady. Your production only drops off somewhere between one and two percent each year, but over years and decades, the effects become quite powerful. Research indicates that the decline in Human Growth Hormone Production is a powerful component of the aging process, leading to many of the negative health outcomes associated with growing older.

HGH Injections vs Bio-Identical HGH Hormone Replacement Therapy

There are some athletes that make the decision to utilize HGH Injections in order to further optimize their physical performance. Unless you have a diagnosed clinical need for HGH Hormone Replacement Therapy we do not recommend utilizing Bio-Identical Human Growth Hormone Injections. For patients that have healthy HGH Levels, the risks will likely outweigh the costs in the long term. However, for patients that do have a diagnosed HGH Deficiency, Human Growth Hormone may be able to improve your health.

If you are younger than thirty, or if you just want to optimize your health, proper exercise, nutrition, and sleeping habits can help you increase your Human Growth Hormone production. If you are experiencing symptoms of HGH Deficiency which are impacting your ability to live a healthy life, you may wish to speak with a medical professional about your options.

Eat Smart after Physical Activity

Whether you are just starting out, or continuing an exercise regimen, it is important to understand the needs of your body after exercise. What you eat and drink after you workout can have a significant impact upon your body's reaction to your exercise. In the 2-3 hours after you engage in vigorous physical activity, your body enters a rehabilitation phase when what you eat can have a powerful impact on your fitness goals.

If you are trying to stimulate the release of Human Growth Hormone, it is important to limit your intake of sugar after your workout. For athletes and individuals at or near peak fitness, carbohydrates can improve recovery times, but for the vast majority of individuals, Carbs will detract from your health gains.

For individuals attempting to improve their health through exercise, it is important to consume protein after exercising. Fitness professionals recommend eating twenty five grams of protein just after exercising, within thirty minutes. Eating protein after workouts stimulates Human Growth Hormone Production.

For individuals interested in a nutrition routine which maximizes workout recovery, such as professional athletes, the recommendation is to consume more carbs than protein. The best ratio appears to be four grams of carbohydrate per single gram of protein in order to maximize the rate of recovery after exercise. Unless you are engaged in an intense and regular workout routine, and unless you are already in good shape, this is not what you should be aiming for.

The older that you get, the more important Human Growth Hormone Stimulation becomes. If you work out doing intense cardio to burn fat and maintain muscle mass, you will be shooting yourself in the foot by consuming too many carbohydrates after exercise. Carbohydrates increase the rate at which Somatostatin is released, which is a negative-feedback mechanism which limits HGH production.

Whey Protein Boosts Muscle Mass

Whey protein, on the other hand, seems to be the ideal way to introduce protein to your body after exercise. This form of protein absorbs quickly through the digestive system, into the blood stream, and will circulate to your muscles within ten to fifteen minutes of consumption. This gives your muscles exactly what they need, when they need it, in order to convert your muscles from catabolic activity to the restorative processes which increase muscle mass.

One clinical review illuminates the benefits of Whey Protein. Researchers found that consuming between twenty and twenty-five grams of a quickly-absorbed protein has the ability to optimize the muscles' ability to repair themselves and increase in mass after exercise. They also found that for older individuals, protein sources rich in leucine, like whey, can help elderly patients optimize their protein utilization.

Although the benefits for protein consumption are maximized just after exercise, they still benefit you as long as two days after your workout. Protein taken outside of this window does not appear to produce this stimulative and beneficial effect.

Protein may also benefit you if taken before your workout. One study released recently provided evidence that eating whey protein one half-hour before engaging in resistance exercise had the ability to stimulate metabolism for an entire day afterward. Because of these results, we recommend consuming protein both before and after your exercise routine in order to maximize the stimulative effects that protein provides.

Increasing HGH Production with Intermittent Fasting

Intermittent fasting seems to produce the same benefits as intense physical activity in regard to HGH secretion, and these two activities, when performed in combination, seem to amplify the effects and benefits provided by the two activities. Clinical studies have shown that this form of fasting has the capability of boosting Human Growth Hormone by as much as 1,300% in females and 2,000% in males!

Performing physical activity while in the process of intermittent fasting also stimulates the body to break down internal stores of glycogen and fat in order to release energy for the muscles. It is vitally important to note that intermittent fasting is not starving yourself. It means timing your meals so that you go a long period without eating while still obtaining all of the nutrition that you need.

With intermittent fasting, the longest recommended period to go without eating is 36 hours. Most plans recommend around 16 hours of fasting. You don't have to stick to a tight schedule in order to get some benefit, however. You can stimulate HGH Secretion somewhat simply by putting off meals. Some people choose to skip breakfast, for example. One popular way to induce HGH Production through fasting is to choose only a particular period of the day in which you eat, such as between 11am and 6pm.

How does Intermittent Fasting Improve Longevity and Health?

There is a growing body of research that shows how fasting has a positive effect upon how long animals live. Fasting induces a number of physiological mechanisms which induce longevity. One of the most important ways that fasting encourages health is because it helps to maintain Insulin Sensitivity, which wards off diabetes.

It also encourages the release of IGF-1, which bolsters the healthy rejuvenation and regeneration of various tissues within the body, which slows down the rate at which the aging process occurs. Intermittent fasting has also been shown to reduce the risk of numerous diseases.

Although Fasting and Exercise appear to produce synergistic benefits, there are a number of other biological reasons why fasting is beneficial even when performed outside of physical activity:

  • Reduces Triglyceride Levels

  • Stimulates HGH Secretion

  • Reduces the Influence of Hunger-Stimulating Ghrelin

  • Decreases Insulin Resistance

  • Alleviates Inflammation and the Impact of Free Radicals

Improving Your Health and Your HGH Production

It doesn't matter it you are exercising for your health or to increase your physical performance, high-intensity physical activity should be a vital aspect of your workout routine. Every little bit helps, even if you just engage in one workout session per week, but we suggest exercising in this way at least three times per week in order to optimize the benefits that you receive.

We also recommend combining intermittent fasting with your periods of intense physical exercise in order to further stimulate your HGH Production and improve your gains from exercise and diet.

If you are in great condition and trying to get yourself into professional-quality shape, carbohydrate consumption before meals can greatly increase your energy levels during exercise and the speed with which you recover after exercise, but for the vast majority of individuals, it is important to limit carbohydrate consumption, especially after exercise.

This means that you should seriously limit your consumption of both grains and sugars in order to maximize both your exercise outcomes and your overall health, wellness, and longevity. The most important thing to remember is to never eat or drink fructose from any source within two hours of a high-impact workout, because this will release signals to your brain to limit Human Growth Hormone Production. In these cases, carb-loading will have the exact opposite effect that you want, preventing you from seeing the optimal gains of your exercise activities.

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