In this article, we will share ways to increase HGH Levels naturally.
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Human growth hormone (HGH) is an important hormone produced by your pituitary gland.
Lower HGH levels may negatively impact your quality of life, increase your risk of disease and make you gain fat (9).
Here are 3 evidence-based ways to increase human growth hormone (HGH) levels naturally.
1. Lose Body Fat
Those with higher body fat levels or more belly fat will likely have impaired HGH production and an increased risk of disease.
One study observed that individuals with three times the amount of belly fat as the control group had less than half their amount of HGH (15).
As shown in the graph below, one study monitored the 24-hour release of HGH and found a large decline in those with more abdominal fat.
One study found that obese individuals had lower levels of IGF-1 — a growth-related protein — as well as HGH. After losing a significant amount of weight, their levels returned to normal (17).
Belly fat is the most dangerous type of stored fat and linked to many diseases. Losing belly fatwill help optimize your HGH levels and other aspects of your health.
Studies show that fasting leads to a major increase in HGH levels.
One study found that three days into a fast, HGH levels increased by over 300%. After one week of fasting, they had increased by a massive 1,250% (18).
However, continuous fasting is not sustainable in the long term. Intermittent fasting is a more popular dietary approach that limits eating to brief time periods.
Multiple methods of intermittent fasting are available. One common approach is a daily eight-hour eating window with a 16-hour fast. Another involves eating only 500–600 calories two days per week (22, 23).
As shown in the graph below, one study found large differences in HGH levels on the fasting day compared to the eating day (30).
Shorter 12–16-hour fasts likely help as well, though more research is needed to compare their effects against full-day fasts.
SUMMARYFasting can significantly increase HGH levels, though more research is needed on shorter fasts.
When taken alone, arginine may boost HGH.
Other non-exercise studies also support the use of arginine to boost HGH.
One study examined the effects of taking either 45 or 114 mg of arginine per pound (100 or 250 mg per kg) of body weight, or around 6–10 or 15–20 grams per day.
They found no effect for the lower dose, but participants taking the higher dose saw around a 60% increase in HGH levels during sleep (34).
SUMMARYHigher doses of arginine may improve growth hormone production, but not when taken to coincide with exercise.