When you start to stimulate hgh production, your body is going to do two things. First, your pituitary will start producing more HGH. Next, your hormonal system will start trying to return back to its original equilibrium. That is, by producing counter hormones such as cortical and somatostatin.
Therefore, to effectively boost growth hormone follow these recommendations.
How To Naturally Boost HGH
In other words, your goal is to focus on multiple systems in your body and get them all working together. To do that . . .
• Control high blood sugar and high insulin levels
• Reduce stress and cortisol
• Maintain optimal liver function
• Stimulate the hypothalamus and pituitary
• Exercise for testosterone boosting
• Eat for testosterone boosting
Natural HGH Boosting Plan
1. Eat Six Small Meals Each Day
Include protein, vegetables, and monosaturated fats. Fats can influence hormone production and regulation. Eating multiple small meals each day controls hormones, insulin, and fat burning.
2. Regulate Blood Sugar
Avoid sugary carbohydrates and high glycemic index foods. Eat in a ratio of 45% low glycemic index carbohydrates, 35% high quality protein, and 15% monounsaturated fats. Take chromium and alpha lipoic acid.
Chromium is perhaps the most important mineral there is for treating diabetes. In fact, chromium helps maintain proper blood sugar levels by increasing sensitivity to insulin. It has also been shown to lower cholesterol and triglycerides by as much as 20%. So, take 200mcg of chromium per day.
Also, consider alpha lipoic acid (ALA) as a powerful antioxidant that can improve blood sugar. ALA can reduce complications from a diet high in sugar. But take no more than 50mg per day of the R-ALC variety.
3. Moderate or Eliminate Alcohol, Smoking, and Drugs
Alcohol consumption can have a dramatic effect lowering testosterone levels. So limit your drinking or eliminate it altogether. Moreover, you may discover that one or two glasses per night of dry red wine has little impact on your hormone levels. Better yet, it could provide other health benefits.
4. Sleep 6 To 8 Hours Each Night
Your body needs rest to recover from stress and from working out. Also, deficient rest plays a role in cortisol production. Slow wave sleep and REM sleep is the primary time for HGH release. Deep sleep is needed to maximize growth hormone production and naturally boost HGH. Check out these healthy sleep tips.
5. Minimize Stress & Reduce Cortisol
Where HGH is the anti aging hormone, cortisol is the age accelerating hormone. Moreover, cortisol is a catabolic hormone which means it uses up muscle tissue to provide energy for the body. Stress elevates cortisol and so can high blood sugar levels. In fact, when blood sugar levels are elevated, your hypothalamus signals the pituitary to stop HGH secretion. Simultaneously, your pancreas releases more insulin. When insulin rises cortisol rises. Ultimately, less cortisol means more growth hormone.
Follow the “7 Tips To Reduce Cortisol” – cutting caffeine from your diet, getting sleep, proper exercise, performing stress reduction techniques and adding nutritional cortisol busters. So consider the following cortisol reducers. PS (phosphatidylserine) 400-600mg twice per day, 1000-1500mg of Vitamin C per day, 500mg of ashwagandha daily before bed, and rhodiola rosea, 100-200mg. once or twice per day.
6. Maintain Optimal Liver Function
Milk thistle is a supplement shown to heal liver damage caused by alcohol and drugs. It’s a powerful antioxidant and can keep your liver functioning well. Take 300mg of Milk Thistle (standardized to 80% silymarin) one time per day.
Choline has been demonstrated to prevent and even eliminate a condition called “fatty liver”, a major cause of liver damage. It’s associated with diabetes, obesity, and heavy drinking. Alpha GPC, mentioned earlier, is a major choline donor. Take 300mg of Alpha GPC once per day. Cycle this supplement 5 days on, 2 days off.
7. Workout with Intensity
Exercise boosts HGH production. Use compound, basic movement resistance training exercises. Exercises that employ several muscles in each lift – squats, deadlifts, rows, bench presses, chin ups, shoulder presses. Keep weights relatively heavy and reps low. One study suggests keeping your weights at 85% of your 1 rep maximum.
Limit your workouts to 45 minutes or less and split workouts so you give muscles time to recuperate. Working out for more than 1 hour at a time can actually reduce HGH. Don’t work the same muscle group more than once every 2 days.
8. Take Supplements Proven To Naturally Boost HGH
Amino Acid Stack – Glutamine 3 -5 grams, Arginine 3 -5 grams, Lysine 3 -5 grams, Glycine 1 -2 grams. Start with the smaller dose and build by 1 gram per week until you get to the larger dose. Cycle as necessary.
Alpha GPC – 300mg once per day. Best taken in the morning. Supplies choline, improves liver function, increases HGH secretion.
GABA – Take 500mg of GABA once per day at bedtime since it does have a sedative effect. You can take up to 750mg at once. Increases the pulse of HGH release during sleep. Also increases REM sleep.
L-Dopa – In the form of mucuna pruriens, take 300mg (10% l-dopa) daily. (Also found in the testosterone booster stack.) Dopamine precursor, regulates HGH.
Niacin – 100mg per day before bed with your amino acid stack or before workouts. This is a great choice for a growth hormone releaser to naturally boost HGH.
Continue reading Better Body After 50: Boosting Human Growth Hormone Part 1 – 7 Steps For Reducing Cortisol.