Smart and Simple Tips to Boosting Your HGH Production
Written by Dr. Welsh, Published on October 25th, 2018
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Hormone Replacement Therapy
Maintaining Natural Production of HGH when on an HGH therapy
program or increasing your own natural production of HGH without
HGH therapy.
More
Tips on Increasing Growth Hormone Production
Although Human Growth Hormone Replacement Therapy is a great choice
for many men and women that suffer from HGH Deficiency, we understand
that there are many people that would prefer to forgo medical therapy
if possible while also experiencing benefits as a result of amplified
Growth Hormone Levels.
In a previous article, we discussed an in depth, intense guide on how
to maximize innate Human Growth Hormone Production. The goal of this
article is to provide four simple tips on how anyone can increase
their Endogenous Production of HGH by making particular changes in
their every day life.
IGF-1:
The Under-appreciated Hormone
Human Growth Hormone is a natural cellular metabolism booster
released by the pituitary, but a lesser known hormone known as
Insulin-Like Growth Factor One does all the heavy lifting. HGH cycles
through the body to the liver, which converts Growth Hormone into
IGF-1, where it cycles through the body, impacting immense changes in
both physical and mental health.
Low
Human Growth Hormone Levels Promote Symptoms of Early Aging
HGH Deficiency begins to start causing problems for us
physiologically as we breach the age of 25. Although Age-Related
Hormone Decline does not leave patients of this age clinically
deficient in Human Growth Hormone, the body begins to experience
negative effects from reduced HGH Production as levels begin to crest
from their optimum level that we experience in our late teens and
early twenties.
Although Growth Hormone Deficiency impacts the body in numerous and
varying ways, the most commonly discussed and studied ways that HGH
Decline effects the human body are:
Low HGH Levels decrease physical capacity and endurance
Pituitary GH Deficiency slows down the natural healing processes of
the body, both in regard to the immune system and physical damage to
bodily tissues
Growth Hormone Deficiency directly impacts skin health, leading to
increased wrinkles and drier, rougher skin
Decreased metabolism as a result of diminished HGH and IGF-1 causes
the body to store higher levels of fat, especially around the hips,
thighs, waist, and stomach
Low Human Growth Hormone makes it harder to get a good night's rest,
which impacts all aspects of health
HGH Deficiency, overtime, has an intense impact on bone health,
increasing the risk of osteoporosis and other bone disorders
Low HGH
Makes You Feel Older
There is widespread clinical evidence that individuals that have
higher levels of Natural Human Growth Hormone in relationship to
peers in their age group are more likely to be healthier in nearly
every way. They are also the men and women who tend to live the
healthiest and most active lifestyles. Are you worried about
declining HGH levels having a negative impact on your ability to
enjoy life?
How
Can I Boost My HGH Levels?
There are a variety of simple strategies that you can engage in that
can have a tremendous impact on your endocrine health. In order to
maximize the effectiveness of these methods as HGH Enhancers, you
should live by these suggestions as regularly as possible, as these
options have the ability to significantly increase your health and
vitality even if you engage in these health choices part-time.
Below are four of the most effective and simple tips on how to
bolster your own natural production of Human Growth Hormone:
HGH
Boosting Tip One: Limit Consumption of High-Glycemic Foods
One of the best ways to increase your innate HGH Levels and live
healthier is to limit your Glycemic Intake. Low-Carbohydrate diets
aren't the best choice for everyone, but choosing proteins and fats
over carbohydrates can help you fill up faster without needing to
stuff your face with food in order to feel full.
Paleolithic
Diet for Increased HGH
One of the most popular approaches to the Low-Carb Diet in recent
years is a strategy known as the Paleolithic Diet. This is one of the
strictest forms of Low-Glycemic Diet, and we do not necessarily fully
endorse it for your individual case, but depending on how well you
and your body take to it, it may be an awesome choice for you.
The Paleolithic Diet avoids a number of different foods, including
all forms of highly processed food and drink, including alcohol,
dairy, and grains, as well as the majority of forms of sugar.
Primal
Diet: Simplified Version of Paleolithic Diet
Another, less strict form of the Paleolithic diet that you may find
incredibly useful for increasing your health and hormone levels is
known as the Primal Diet. This is a modified form of the Paleolithic
Diet which affords you more options in order to provide more variety
in your diet while also nudging you toward the healthiest forms of
potential indulgence.
The Primal Diet allows the consumption of a number of foods not
allowed in the Paleolithic Diet, such as coffee, dark chocolate,
modest wine consumption, and organic milk products.
Space
to Cheat: The Slow-Carb Diet
Going down the list of strictest to least strict, another form of
Low-Carb Diet increases choice even further. This diet is known as
the Slow-Carb Diet. This diet allows the same list of potential
options as the Primal Diet, but also allows for the consumption of
beans and legumes. Another unique option which makes the Slow-Carb
Diet much easier to adopt fully is that it allows for one day each
week where the rules don't apply.
Of
course, this off-day isn't intended for you to break all the rules of
dieting and eat everything
you want, it's just a day for you to conspicuously enjoy all of the
foods that you are not allowed to eat during the week, within reason.
...Or Just Be Smart About Your Carbohydrate Consumption!
Of course, these strategies aren't the only ways to eat healthier and
bolster your HGH levels, but they may work for you. If you live a
life in which you are engaged in intense physical activity on a
regular basis, or you frequently engage in endurance training,
Low-Carb Diets are not the choice for you.
For people like you, Carbohydrates offer a source of immediate energy
which both increases performance and prevents you from succumbing to
fatigue.
Although
there are a number of Low-Carbohydrate Diet plans, and they vary
significantly, there are a number of similarities that are featured
in nearly every Low-Carb Meal Plan: Processed
Carbohydrates and Refined Sugars are bad for you and should be
avoided.
Why Are Processed Sugars and Carbs Bad?
The most important reason why Paleolithic-Style Diets greatly
increase Biological HGH Levels is because they limit the consumption
of both Simple Sugars and Over-Processed Carbs. Both of these types
of foods have an intense effect upon insulin levels in the human
body.
Insulin and Human Growth Hormone release are negatively correlated
with one another. When Insulin Levels spike in the presence of high
blood sugar, this directly correlates with a diminished level of
Human Growth Hormone production.
In addition to this, Carbohydrates such as grains have been shown to
increase cortisol release by the adrenal glands, which negatively
effects both the release of Testosterone and HGH.
The various diets listed above offer their own potential health
benefits, and dependent upon your level of individual conviction and
constitution, you may find yourself eager to try one of the diets
above. The key cardinal rules of diet which will help you maintain
healthier Human Growth Hormone Levels are as follows:
Vastly Limit Processed Grains from Your Diet
This means that white bread is an absolute no-no, as is white rice.
Think of it this way: eating highly processed grains takes away from
the work that your stomach and digestive system is accustomed to do
in order to break the nutrition from the food you eat. The easier
that you make it on your stomach, the harder you make it for your
body in the long run.
Limit Your Consumption of Simple Sugars As Well
The most common forms of simple sugar are honey, maple syrup, brown
sugar, white sugar, and corn syrup. The same concept applies to
refined sugars as processed grains. These various sugars have been
mechanically or biologically simplified to a point where your body
does not have to work for the calories, and the nutrition has largely
been stripped in the process of refinement, leading to empty, pure
calories which do nothing to encourage your improved health.
Eat High-Glycemic, Nutrient Rich Foods Intelligently
There are some foods that have a high-glycemic index, although they
still offer significant health benefits even though they contain high
levels of simple sugar and carbohydrates. Eat these foods in small
portions and limit your intake in order to make room for foods that
offer more nutritional punch per calorie.
These foods and drinks include beer, skim milk, orange juice, and
dried fruit. In many cases, these high-glycemic, high-nutrition foods
are processed forms of other foods which contain even more nutrients.
Eat an orange, rather than drinking orange juice, for example. An
orange contains more dietary fiber, so it fills you up more quickly,
leading you to actually consume less juice while getting more
fulfillment from the product. Dried fruits are incredibly dense and
you can usually be better served by just eating the whole,
unprocessed fruit.
HGH Boosting Tip Two: Healthy Sleep Vital to Optimal
HGH Production
Sleep is one of the final frontiers of modern biological science.
Although we realize that this period of deep and intense rest is
completely integral to human life, and restores our bodies in
countless ways, we are still decades away from having a relatively
complete understanding of the overall mechanics of sleep.
There are a couple of key concepts regarding health and the endocrine
system that we do have a keen understanding of, however. Poor
sleeping habits, including disruptive sleep and sleeping less than
eight hours per night, can have a disastrous effect upon our body's
ability to produce healthy levels of both Human Growth Hormone and
Testosterone.
Sleeping Better Isn't Always Easy
Although this is a simple concept: Sleep better, have improved
hormone levels, it is harder than it sounds. Sleep and Hormone Levels
are a two-way street that can sometimes be difficult to set straight.
Sleeping poorly significantly reduces the body's ability to release
Human Growth Hormone, and the experience of Human Growth Hormone
Deficiency also makes it a lot harder to sleep eight hours straight.
One problem that many individuals talk about when they try to change
their habits to experience deeper and more restful sleep is that they
end up tossing and turning all night. In this case, even though they
are sleeping eight hours, they aren't getting the full benefits of
sleep as they relate to increased hormone production.
Sleep Deeper by Limiting Exposure to Artificial Light
One intuitive way to stimulate healthy sleep is to minimize your
exposure to unnatural light sources. This means, open your curtains
and let the sunlight in! Don't turn on the lights during the day
unless you absolutely have to. There is scientific evidence that
artificial sources of light decrease our body's natural production of
melatonin, the hormone that most directly stimulates healthy sleeping
habits.
Many people find that bright light sources prevent them from feeling
sleepy, even if everything in their body tells them it's time for
bed. If you are having a lot of trouble sleeping for a full night
without rustling in the sheets, you may actually be unnaturally
sensitive to artificial light, and reducing your exposure can help
restore natural sleeping habits. At night, try to only use light
sources which are covered and reduce the brightness and sharpness of
light.
In addition to this, before you go to bed, make a survey of
everything around you. Eliminate absolutely all sources of light in
your bedroom before trying to go to bed. Even a blinking light on
your television can reduce your ability to shut your mind off as
completely as you need in order to experience the most full and
restful sleep, as well as produce the Human Growth Hormone that you
need to optimize your health.
HGH Boosting Tip Three: Focus on Engaging in Exercise
You Enjoy to Boost HGH
In order to be optimally healthy, it is absolutely imperative to
regularly engage in physical exercise, and this is in no small part
due to the influence that physical activity has upon Human Growth
Hormone Release. Although HGH is primarily released during sleep,
exercise is a close second in terms of the pure volume of Human
Growth Hormone secreted during the day.
Anaerobic and Aerobic Exercise Both Important for Good Health and
Growth Hormone Stimulation
In
order to improve your health and your hormone balance, it is vitally
important to engage in exercise every week which stimulates both
aerobic an anaerobic activity. The two least complex ways to engage
in these types of exercise is to run or weight lift, respectively.
That doesn't mean that you have
to lift weights or go for a hard run every single day in order to be
healthy.
Although many people absolutely love these forms of physical
activity, you shouldn't perform a certain type of exercise just
because someone tells you to, even if you don't enjoy it. Enjoyment
and self-satisfaction are two of the strongest motivators for a
successful workout plan, and if you aren't happy with what you're
doing, it will be a terrible struggle to maintain a workout regimen.
Alternate Cardiovascular Workout Plans
If running sounds boring to you, try going to the gym and playing
some basketball. Sports like basketball and soccer are two types of
activity which intensely stimulate cardiovascular processes, and they
keep your mind active and busy at the same time. Running has a
certain level of monotony that certain people can enjoy, and others
will find unsatisfying, but sports inject novelty into an otherwise
vanilla workout routine.
Also, if you aren't a big fan of running, but you love riding bikes,
cycling is a wonderful way to engage in cardiovascular exercise that
fits your terms. If you enjoy running, but get a bit bored sometimes,
it's a great idea to go exploring and try out new trails.
Alternate Anaerobic Workout Plans
In regard to anaerobic exercise, we understand that the weight room
doesn't appeal to everyone, but weight training is the absolute best
form of physical activity which spurs the production of Human Growth
Hormone. Luckily, there are a number of activities that you can do
that can act as a replacement for just lifting weights at the gym.
If you are a fan of running, we encourage you to include resistance
training into your running or jogging routine. By carrying or
wrapping yourself with certain types of weights, you can create
incredible levels of force resistance which encourage your muscles to
activate anaerobically.
Also, for the best all-around mixture of cardiovascular and anabolic
exercise, we have to recommend swimming. Swimming stimulates the
cardiovascular system while also giving the body an intense anaerobic
workout at the same time. Water provides an incredible source of
resistance which your arms and legs have to fight against to produce
movement.
This is why swimmers are regarded to have the most effectively toned
bodies of any type of athlete. Swimming is one of the few types of
exercise that provide a stimulating workout from head to toe, and by
alternating your pace you can stimulate both increases in
cardiovascular production as well as increase in muscle mass and
tone.
Quick and Vigorous Activity Spikes HGH Levels
In regard to HGH production and exercise, one recent medical
discovery is that Human Growth Hormone is stimulated primarily by
intense physical activity, rather than long periods of physical
activity. Although longer periods of exercise increase tone and lung
capacity, the most vigorous forms of exercise increase muscle size
and HGH production.
If you are simply concerned with your hormone health, this means that
working harder is more effective than working longer, although we
must recommend that you do some endurance-style exercise in order to
maximally benefit your overall health.
HGH Boosting Tip Four: Fasting Boosts HGH
One incredibly useful way to increase Human Growth Hormone production
is through an activity known as intermittent fasting. Fasting for a
period of sixteen to twenty four hours once every week can increase
your production of HGH significantly. This is because the physical
activity of fasting forces the body to look toward internal sources
of energy in order to fuel the body, so the hypothalamus triggers the
pituitary to release increased levels of Human Growth Hormone in
order to burn fat more quickly and activate energy that lays dormant
in the fat tissues.
In terms of our evolutionary past, that is all that fat is, really:
Internal stores which protect the body from starvation. When you
engage in these weekly bouts of fasting, it is important to engage in
at least a certain level of physical activity in order to ensure that
your body draws energy from fat cells, rather than muscles. This is
also the reason why fasting only works when done in an intermittent
pattern: If you fast too often, your body starts to go into a bit of
a panic mode and starts drawing too much energy from proteins bound
in the muscle cells, which can actually make you weaker while not
encouraging the same level of HGH production. By only engaging in
this activity around once per week, you can optimally stimulate your
body to release HGH and IGF-1 by fasting.
Fat Breakdown Happens Before Muscle Breakdown
Although it is true that the body will break down muscle tissue, in a
process known as Protein Catabolism, when the body reaches a certain
level of hunger and starvation, it takes much longer for this process
to begin than is commonly thought. It is a common myth among weight
lifters that it is important to constantly have a supply of nutrition
in order to stimulate HGH production and optimize the muscles, but
the process of muscle atrophy as a result of fasting has been
significantly overstated.
Scientific research has actually found that the human body initially
turns to fat metabolism in the face of fasting or lack of food before
it makes the physiological change to burning protein. This is why
that sixteen to twenty four hour period is so important and the
effects can be so beneficial and dramatic, but it also shows why
longer periods of fasting are incredibly unhealthy and can lead to
negative muscle gains.
In addition to this, excess fasting can actually have a negative
impact upon metabolism, because if you spend too much time not
eating, your body starts to adapt, severely restricting your
metabolism in order to preserve your physical health. The side effect
of this, however, is that if you aren't actually in a
life-threatening situation, this reduced metabolism has a wickedly
negative effect upon all aspects of your overall physical and mental
health.
Multiple Strategies for Intermittent Fasting
Although the most common consensus among those that recommend fasting
is that once a week for sixteen to twenty four hours is sufficient,
there are other schools of thought as well. There are a minority of
proponents which encourage up to three days per week of sixteen
hour-plus fasting, but at this point, you would have to be incredibly
conscious about your nutrition in order to preserve your health.
Another popular method which has shown some potentially great
benefits is a style of fasting championed by a nutritionist known as
Martin Berkhan. His personal strategy to encourage the benefits of
fasting while also providing a healthy stream of nutrition to the
body is to only eat within an eight hour window each day. This allows
the body to get all the energy that it needs during breakfast and
lunch while switching the body to a fasting strategy eight hours
before bedtime.
When looking at alternative diet methods, it is important to look at
all of the alternatives, and figure out which option would likely be
most beneficial to you. There are multiple methods to stimulate Human
Growth Hormone production, and they often contain some key
differences.
Fasting for HGH: Not as Hard as it Sounds
It may seem like going through a type of strategical fasting like
this would be difficult, but it's much easier than it would seem.
Although the first few efforts at fasting may be a little bit
difficult, your body actually becomes used to the process of fasting,
and for the most part, the feelings of hunger or discomfort
disappear.
Exorphins and Cortisol: HGH Limiters
If you regularly consume a lot of wheat products or dairy products,
starting off may cause slightly more discomfort than if you do not,
because these two types of foods both cause your body to release
hormones known as cortisol and exorphins. These foods release
cortisol in response to slight stomach agitation that occurs when you
eat bread or milk, which your body does not experience as pain, but
still causes the release of painkilling cortisol, which can hinder
your body's ability to produce HGH and Testosterone.
Exorphins are the human physiological equivalent of opioids. This
means that they excite pleasure centers in the brain which are
sensitive to addiction. Going cold turkey from these foods is not
dangerous, but you may experience slight withdrawals that manifest
themselves initially as slight muscle aches and fatigue.
Don't let this discourage you though. As your body gets used to the
change, these symptoms of withdrawal will fade. If you are thinking
about starting a fasting regimen, it may benefit you to start
reducing your consumption of dairy and grain in order to make the
transition to a fasting model easier to convert to. Your body
acclimates to your new pattern, in which it occasionally experiences
a fast that it physiologically understands is only temporary, and it
starts burning fat and stimulating HGH secretion like clockwork.
HGH Vitally Important to a Long and Healthy Life!
Human Growth Hormone is arguably the most important hormone produced
by the human body that we have direct control over with or without
medical therapy. The way that you live your life directly correlates
with the ability to produce Human Growth Hormone throughout the
lifespan.
The Conscious Evolution Institute provides Physician-Monitored
Hormone Replacement Therapies like HGH and Testosterone HRT, but we
understand that many people are interested in doing everything they
can to holistically restore their Human Growth Hormone Levels.
Although these four tips are not difficult on their face, it takes a
certain level of dedication and self-control in order to achieve even
slow and gradual changes to your health. Just make the personal
decision that tomorrow is the first day of the rest of your life, and
devote yourself to living a healthier life, with the innate belief
that healthier is happier!
In case you skimmed the article too quickly, these are four easy ways
to Increase your HGH:
Limit Consumption of High-Glycemic Food Products
Sleep Eight Hours per Night, and Limit Contact with Artificial
Light Sources
Engage in Vigorous Exercise That You Enjoy (Even if You Don't
Work Out Every Single Day)
Engage in Intermittent Fasting One or Two Times Per Week
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