WHEY PROTEIN, EXERCISE, AND FASTING CAN GREATLY INCREASE HGH PRODUCTION
Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D.. Published on September 4th, 2019
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Hormone Replacement Therapy
Welcome
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:
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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