7

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How to increase your growth hormone naturally?

Answered on August 19, 2014
Created November 21, 2011 at 8:47 PM

How to increase your growth hormone naturally? Our Paleo ancestor didn't have the use of isolated amino acids, BCAAs or melatonin to pulse his growth hormone. Most of the proven techniques today to release growth hormone naturally where done by the Paleo man, including sprinting, fasting, eating high protein/low glycemic foods, and hopefully uninterruppted deep sleep. Does anyone have any exercises or tragedies to release good amounts of growth hormone? Should someone work out on an empty stomach or have some food an hour before or during a workout? Should fats and carbs be eliminated before a workout and at bedtime? What role does ghrelin,leptin, and cortisol play in growth hormone release? Do you need to try to control these hormones for growth hormone output?

Medium avatar

(8239)

on November 22, 2011
at 03:47 PM

Agreed, the carb factor is nuanced. Carbs have a useful insulinogenic role to play after strength workouts. I amend my remarks thus: consistently high carb diet is GH suppressive to this extent this foster chronically high insulin levels. A car-free window after intense HIIT session is very friendly to GH production.

9f54852ea376e8e416356f547611e052

(2957)

on November 22, 2011
at 10:37 AM

LeanGainers (including me) lift weights in a fasted state, and many (including me) don't have problems with that. As for carbs suppressing GH, it's quite a bit more complex than that - not an expert on the subject so I'll let someone else to fill that in, hopefully.

3a833804187fe8926214e6c0bd8a0766

(1023)

on November 22, 2011
at 05:41 AM

Interesting. I've found I can't lift heavy without eating a good amount of Paleo friendly carbs a few hours before. I have dietary fat with everything though, so maybe that will slow the insulin response a bit?

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7 Answers

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Medium avatar

on November 21, 2011
at 10:12 PM

Exercise: Lift weights. Do exercises that simultaneously work a lot of major muscle groups. Sprint (on foot or bike, or in pool).

Diet: Growth hormone levels increase markedly when insulin levels are low. Chiefly carbs are responsible for GH-suppression. Increasing fat intake can help counter (reduce) rise in blood sugar.

Sleep: Get plenty. Sleep deficits foster GH decline.

Fasting: Going without food for more than 24 hours helps regulate blood glucose levels in ways that may lead to secretion of growth hormone.

3a833804187fe8926214e6c0bd8a0766

(1023)

on November 22, 2011
at 05:41 AM

Interesting. I've found I can't lift heavy without eating a good amount of Paleo friendly carbs a few hours before. I have dietary fat with everything though, so maybe that will slow the insulin response a bit?

Medium avatar

(8239)

on November 22, 2011
at 03:47 PM

Agreed, the carb factor is nuanced. Carbs have a useful insulinogenic role to play after strength workouts. I amend my remarks thus: consistently high carb diet is GH suppressive to this extent this foster chronically high insulin levels. A car-free window after intense HIIT session is very friendly to GH production.

9f54852ea376e8e416356f547611e052

(2957)

on November 22, 2011
at 10:37 AM

LeanGainers (including me) lift weights in a fasted state, and many (including me) don't have problems with that. As for carbs suppressing GH, it's quite a bit more complex than that - not an expert on the subject so I'll let someone else to fill that in, hopefully.

2
Bb4b4a43f76db4977a3b63721a7c10e7

(215)

on November 21, 2011
at 11:49 PM

Best way is to get quality sleep - blackout out room for typically 7-9 hours, but really it's whatever leaves you rested and refreshed. Once you get your sleep dialed in then you can look at some other things related to working out and diet. Lifting heaving things will do the trick pretty well. I suggest you focus on getting plenty of good, quality sleep first though because it will give you the biggest bang for your buck.

1
1bb110f65e586ea6a3c70df53eb48ccb

on May 01, 2013
at 06:42 AM

I do high intensity interval training followed by a cold processed whey protein shake. It's important to not consume any sugar or carbs for a couple of hours or so after the workout as high blood sugar immediately shuts down HGH production. It's important to get quality protein, which you likely are if you are going Paleo. I still use cold processed whey shakes at least once a day with raw goat milk.

It's important to get good quality sleep so get to bed early and get at least 8 hours.

1
B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on November 22, 2011
at 03:39 AM

Sleep. Nap. Sleep.

A bolus of growth hormone is released at the onset of sleep. So if you can get away with it a post workout snooze is a good way to get an extra hit of GH.

A lot of athletes will nap for this reason.

0
B12561b04f6ea052f198915c2017fd8b

on May 01, 2013
at 07:58 PM

Look up Nate Miyaki, who has a program similar to leangains called Intermittent Feast. Basically, my understanding is you should have your high carb meal in the evening to replenish glycogen. However, avoid carbs closer to bedtime because GH peaks within 90 minutes of falling asleep and insulin will disrupt that growth hormone release.

0
De1095b2ba29c1035f00428cbfe3cc7c

on May 01, 2013
at 11:35 AM

I heard bone broth helps but not sure about the science behind the claims

I see a lot of people saying sleep helps, i wonder if deep meditation would have a similar effect as its basically falling asleep/relaxing while still awake, i know if im tired, especially my eyes, a quick 10 minute meditation perks me right up

There are experienced meditators that can go into delta brain wave state which is an indicator of deep sleep

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on November 21, 2011
at 10:13 PM

Sprint and avoid carbs for three hours afterwards.

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