Welcome to another weekend short of the Matter Over Mind Experience.
I am your host, Master Trainer & Weight Management Expert, Narado Zeco Powell
Let’s discuss Growth Hormones & hacks how to increase their production
Growth hormone fuels childhood growth and helps maintain tissues and organs throughout life.
It’s produced by the pituitary gland, located at the base of the brain.
Beginning in middle age, however, the pituitary gland slowly reduces the amount of growth hormone it produces.
Before I begin, remember to visit The Zeco Recommendation Page for products I recommend for health, fitness & fat-loss.
The link in the show-notes
Before making any dietary changes, please consult a dietary or medical professional
Let’s begin
First, why do we promote production of HGH?
HGH plays a key role in growth, body composition, cell repair, and metabolism.
HGH also boosts muscle growth, strength, and exercise performance, while helping you recover from injury and disease
HGH also boosts muscle growth, strength, and exercise performance, while helping you recover from injury and disease
Let’s discuss ways to boost it:
- Optimize Your Sleep
The majority of HGH is released in pulses when you sleep.
These pulses are based on your body’s internal clock or circadian rhythm
Studies have shown that poor sleep can reduce the amount of HGH your body produces
Listen to my short in improving sleep quality or read my article on zecohealth.com
- Intermittent Fasting
Intermittent fasting can help optimize HGH levels in two main ways.
First, it can help you drop body fat, which directly affects HGH production
Second, it’ll keep your insulin levels low for most of the day, as insulin is released when you eat
Research suggests that insulin spikes can disrupt your natural growth hormone production
- Reduce Insulin Spikes
I insulin & HGH counteract
This is another reason why we recommend limiting simple carbs, especially at night
Eat complex carbs and foods that can keep your blood sugar steady
In many cases wearing a CGM can be beneficial because it helps you understand how your body responds to food
Another great hack is drinking ACV before a high carb meal
Just keep in mind, this is not an excuse to go crazy with carbs though
In fact, I never recommend eating carbs by themselves, unless you need to carb up before an intense workout
Listen to my short Nutrition Hack To Keep Your Blood Sugar Steady to learn more
- Don’t Eat A Lot Before Bed
Your body naturally releases significant amounts of HGH, especially at night
Given that most meals cause a rise in insulin levels, especially high carb meals, some experts suggest avoiding food before bedtime
A high-carb or high-protein meal may spike your insulin and potentially block some of the HGH released at night
- Exercise
Exercise is one of the most effective ways to significantly raise your HGH levels.
The increase depends on the type of exercise, intensity, food intake around the workout, and your body’s own traits.
I generally recommend a combination of high intensity like sprints, boxing or circuit training like 2 to 3 days per week and strength training 4 to 5 days
If your schedule allows, try to workout twice per day for some days to allow this
Let’s Talk Supplements:
- Drink a Protein Shake After Your Workout
Some sports supplements can optimize performance and temporarily boost your HGH levels.
Studies have shown that protein shakes, both with and without carbs, can boost HGH levels around workouts
I prefer Whey protein shakes post workout
- Other Supplements:
Several other supplements may enhance human growth hormone production, including:
- Glutamine. A 2-gram dose may temporarily increase levels up to 78%
- Creatine. A 20-gram dose of creatine significantly increased HGH levels for 2–6 hours
- Glycine. Studies have found glycine can improve gym performance and provide short-term spikes in HGH
While these supplements may increase your HGH levels, studies indicate that their effects are only temporary.
I believe that they are must haves for athletes or anyone who trains consistently
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