Growth hormone (HGH) – the fountain of youth, the anti-aging, and the muscle building and fat burning hormone. Most actors are using this HGH in an injectable form to stay fit, young, and sharp. You can tell simply by looking at hollywood’s actress’s jaws. That’s all HGH behind the works. Many men are all for increasing testosterone and maybe DHT, but not many are looking to increase HGH.
Growth hormone is underrated to some. Rich men already figured out how great HGH is though. Look at the prices of steroids in the black and underground markets. You’ll find that HGH is always the priciest one. HGH is the luxury of hormones. HGH is a badass anabolic hormone behind the works in universal growth of the body.
My theory is that HGH is man’s hormone of survival. The survival of the fittest in primitive humans was real and HGH was essential to bring home the boar, make it through the night, and survive. Look at the evidence on HGH – amino acids increase HGH, starvation increases HGH, and short-term stress increases HGH. That puts a picture in my head of a primitive human hunting an animal, short-term fight or flight instinct kicks in, he kills the animal, and then eats that animal protein high in amino acids. Then there are days where no food is around so the primitive human goes into starvation for a while. That’s just my theory though. Lets get down to business.
HGH is highly anabolic, it…
- Repairs muscle fast via protein synthesis
- Burns fat efficiently
- Increases strength
- Prevents injuries
- Stimulates bone growth and bone strength
- Deepens your voice by making the vocal cords bigger
- Grows and widens the jaw bone and brows
- Makes you grow taller
- Inhibits cortisol
- Increases insulin sensitivity
35 Ways to Increase HGH
- Increase testosterone
- Get lean
- Lower cortisol
- Workout a lot (aerobically and anaerobically)
- Watch a funny movie
- Don’t drink coffee before working out
- Eat some glucose before working out
- Antioxidants while working out is not too great for HGH
- Drink coffee around noon time
- Don’t smoke nicotine, don’t use nicotine
- Eat a lot of garlic
- Eat a lot of vitamin C rich foods
- Eat a good amount of protein
- Don’t go that high on carbs
- Don’t eat protein before working out
- Retinoic acid increases HGH and HGH receptor expression
- Sleep good
- Nap sometimes
- Hit the sauna
- Intermittent fasting
- Long fasts
- Drink a lot of water when working out
- Nuts aren’t good for T and DHT but they’re good for HGH
- Don’t consume l-arginine while working out
- Eat foods that increase HGH
- Watch your blood glucose
- Creatine supplement
- Amino acids supplement
- L-Arginine supplement
- L-Ornithine supplement
- L-Lysine supplement
- Whey protein supplement
- Vitamin D supplement
- L-Dopa supplement
Testosterone and HGH work real synergistically. When one increases the other follows to some extent. They’re both anabolic hormones. The thing with HGH is its fully anabolic and not androgenic at all. That’s what DHT is for though.
Increasing testosterone will to some extent increase HGH. You already know how to increase testosterone naturally if you’ve been around. Just pick up Testshock and you’re set.
Lean really is the holy grail. Since it increases all your androgens, lowers all your estrogens, lowers cortisol, and improves insulin sensitivity, there’s not a single doubt that getting and being lean will increase HGH.
Being lean has millions of ups and no downs at all, not a single downside of being lean. I’m starting to think lean is the human body’s natural nature. Lean is how the body and mind was designed to be and function.
People are getting fatter and fatter by the year and they’re becoming sicker, unhealthier, and producing lower testosterone; there’s a crystal clear connection here – lean.
You’ve heard this enough. Get my custom testosterone plan and I’ll create a workout program, diet and nutrition program, and lifestyle program that’ll shred you to shreds and getting lean will never be a problem of yours.
Study here says – basal growth hormone concentration increased following a weight loss focused dietary intervention in older overweight and obese women.
This study says – growth hormone secretion is decreased in obese subjects. Obesity is associated with decreased somatotrope secretory function resulting in apparent adult growth hormone deficiency.
The study concluded – BMI is a major determinant of evoked adult HGH response to provocative testing.
This study concludes – BMI affects the GH response to clonidine in children with short stature and should be considered when interpreting the results to the stimulation test.
Don’t put this off any damn longer, get my plan and live life with a supreme mind and body function, the way it was designed to be.
Cortisol suppresses HGH, but short term cortisol (fight or flight instinct) will increase HGH (study).
HGH is effective at inhibiting and lowering cortisol as well. In this study low-dose HGH in older men decreased cortisol a lot, so much that it led to cortisol deficiency.
“Cortisol inhibits growth hormone (GH) release in short-term culture and is stimulatory in long-term cultures of rat and human pituitary cells.”
“Cortisol inhibited growth hormone-releasing hormone (GHRH)-stimulated GH release by at least 2 h.”. – study.
Workout a Lot (Aerobically and Anaerobically)
Working out and staying active is a guaranteed way to increase HGH. When I say work out a lot, I’m not talking about overtraining. The way you work out a lot without overtraining is to workout both aerobically and anaerobically.
Physical activity, movement, exercise, workouts, training, physical work – they’re all divided into two different types; aerobic and anaerobic.
Aerobic – any physical activity that makes you sweat, causes you to breathe harder and gets your heart beating faster than at rest. Aerobic exercise uses your large muscle groups, is rhythmic in nature and can be maintained continuously for at least 10 minutes.
Anaerobic – physical exercise intense enough to cause lactate to form. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass.
Muscle energy systems trained using anaerobic exercise develop differently compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds to up to about 2 minutes.
Example of aerobic – walking, light jogging, agricultural work, basketball, jump ropes.
Example of anaerobic – weight lifting, sprinting, calisthenics, heavy lifting.
In this study after doing a 12 week resistance training program the basal level of growth hormone increased by 44.9%.
This study shows – long-term exercise decreased RT and increased VO2max, testosterone, and HGH in elderly males.
An experiment found – exercise can increase growth hormone levels by 300-500%.
This study done on a group of young men and on a group of older men found – squat strength and thigh muscle cross-sectional area increased for both groups. The younger group demonstrated higher total and free testosterone and IGF-I than the older men, training-induced increases in free testosterone at rest and with exercise, and increases in resting IGF-binding protein-3.
“Strength training can induce growth hormone and testosterone release, regardless of age, but that the elderly response does not equal that of the young.” – study.
You want the most concrete evidence? Look at a sprinter’s body and a marathon runner’s body. Which one do you think has more HGH?
This study done in healthy young men found that DHT is elevated following sprint exercise.
In this study a group of 11 sprint-trained and 12 endurance-trained athletes performed a maximal 30-s sprint on a nonmotorized treadmill. The results were serum growth hormone was greater in sprint-trained athletes than in endurance-trained athletes. Serum growth hormone was still approximately ten times the basal value in sprint-trained athletes after 1 hour of recovery.
Watch a Funny Movie
Who doesn’t enjoy a good old comedy? Its relaxing, funny, and de-stressing.
Well that’s not all a good old comedy does. It increases HGH as well.
In this study 5 subjects watched an hour long funny movie and 5 subjects didn’t watch anything.
“Epinephrine levels in the experimental group were significantly lower than the control at all time points.”
“Growth hormone levels in the experimental group significantly increased during baseline and then decreased with laughter intervention, whereas, the controls did not change over time.”
Some funny ass movies..
- Friday series with Ice Cube
- Year one
- Dumb and dumber
- Harold & Kumar
- Get hard
- 21 & 22 jump street
- The hangover series
Don’t Drink Coffee Before Working Out
Coffee pumps me up before murdering barbells and dumbbells and it tastes great, but I found some evidence that its not the greatest thing to drink before working out for those who want to increase HGH.
This study wanted to see the effect caffeine pre workout would have on hormones after some resistance training.
What they found is after ingesting caffeine, the concentrations of free fatty acid in the caffeine group were significantly higher.
The responses of growth hormone in the caffeine group were significantly lower than the non-caffeine group.
Eat Some Glucose Before Working Out
In this experiment subjects were given either water with glucose or plain water before working out. Their workout was kind of whack, but it’ll fly for the experiment. They walked on a treadmill at 50% of VO2max for 60 minutes.
Results came in as – HGH was significantly higher in subjects who received water with glucose compared to those who received plain water at 15 and 30 minutes in the workout.
Antioxidants While Working out Is Not Too Great for HGH
Antioxidants are great, great for lowering oxide stress, cortisol, and increasing testosterone. That being said don’t eat them pre/post workout or while working out if you want to increase HGH.
“Plasma growth hormone (GH) concentration was significantly less immediately following antioxidants supplementation (6.65 ± 1.84 vs 16.08 ± 2.78 ng#x2219;ml−1; p < 0.05, ES’r = 0.89).” – study.
The study concluded that eating antioxidants/taking an antioxidants supplementation before a single bout of resistance training modulated the GH response following completion of the resistance exercise.
Drink Coffee Around Noon Time
Drinking coffee first thing in the morning elevates already elevated cortisol levels.
Then drinking coffee too late in the day messes up your sleep and you won’t reach REM sleep or get little REM sleep. Bad sleep = less HGH production.
Coffee (not before training) is found to increase HGH.
“A dose dependent stimulatory effect of caffeine on growth hormone secretion into the culture medium was observed. It is concluded that caffeine, like other xanthine phosphodiesterase inhibitors stimulates growth hormone secretion by a direct effect on pituitary cells.” – study.
The greatest time to drink coffee is around noon time. Not too early in the morning that cortisol gets piled up and not too late that it messes up your sleep.
P.S. You should cycle coffee, its more effective.
P.S.S. Get some high quality organic Peruvian Arabica medium roasted, ground, and vacuum sealed coffee from a trusted brand here.
Don’t Smoke Nicotine, Don’t Use Nicotine
Nicotine, an ingredient in cigarettes was found to inhibit aromatase and stop DHT from being broken down into it’s less potent form. Not bad at all for something so unhealthy.
What you do is up to you, but know that nicotine and growth hormone don’t click…
“Administration of a 14-mg transdermal nicotine patch resulted in non-significantly lowered fasting insulin-sensitivity and a nonsignificant 9.3-mg/dL mean increase in serum glucose levels.”
Here’s where it gets beautiful..
“Nicotine caused a 29% median decrease in serum growth hormone.“ – study.
Note – the decrease was more in females than males.
Eat a Lot of Garlic
Everything about garlic is great, except the garlic breathe.
- Strong antioxidant
- Aromatase inhibitor
- Increases testosterone
- Lowers cortisol
- Loaded with lots of vitamins and minerals
- Tastes great
- Goes with most foods
- Cheap and convenient
There’s even more – garlic is found to increase HGH as well.
Kyolic, a component in garlic, increases HGH.
“L-arginine and L-lysine, aged garlic extract (Kyolic), S-allyl cysteine and Pycnogenol significantly increased secretion of HGH.” – study.
“Garlic alters hormones associated with protein anabolism by increasing testicular testosterone and decreasing corticosterone.” – study.
P.S. You can get all the ups without any downs (garlic breath) by using garlic powder instead.
Eat a Lot of Vitamin C Rich Foods
Don’t use a vitamin C supplement. Most of them are artificially engineered and not real sources of vitamin C.
Study says – vitamin C is strongly and uniquely associated with stimulated and endogenous spontaneous GH secretion.
Another study concluded the same thing.
Eat some vitamin C rich foods and enjoy more HGH..
Eat a Good Amount of Protein
Too much protein ain’t good no doubt. Well too low ain’t good either.
To increase HGH as much as you can without messing up T and DHT, I say around 30% protein, but nothing more.
Amino acids in protein are fuel for HGH, just like cholesterol is fuel for testosterone. HGH is a protein itself.. (study).
“GH, possibly by maintenance of circulating concentrations of free IGF-I, is a decisive component of protein conservation during fasting. The underlying mechanism involves a decrease in muscle protein breakdown.” – study.
Don’t Go That High on Carbs
Carbs are great for testosterone, DHT, overall androgens, and cortisol. But carbs aren’t the greatest if you want to increase HGH.
The study here looked at a few different diet variations to see how they’d affect growth hormone.
In the study there were 5 groups..
- a) 2300 calorie, 80% carbohydrate (8 men);
- b) 2300 calorie, 75% high-fat (7 men);
- c) 2300 calorie, 70% high-protein (5 men);
- d) 3600 calorie, “control” (40% carbohydrate, 40% fat, 20% protein) (5 men); and
- e) 3600 calorie, 80% high-carbohydrate (5 men)
Each diet study was terminated by a 72 hour fast. Blood samples were collected on the 8th, 9th, and 10th day.
“High-carbohydrate diets at the 2300 calorie level caused a significant decrease of growth hormone values in serum in each of eight men.”
“Isocaloric diets of high fat and high protein did not alter growth hormone concentrations.”
“A high-caloric diet similar to the control diet in composition was without effect on growth hormone secretion in men; however, a high-carbohydrate diet at the higher caloric level again depressed growth hormone.” – study.
Don’t Eat Protein Before Working Out
Bro-science is some real funny stuff.. I remember this guy at the gym telling me that you need to drink 20g of whey protein right before working out and 20g more right after working out so the protein goes straight into your muscle and you don’t lose your gains. Then he showed me his ready made protein shake in his car. He prepares it everyday before hitting the gym.
Good times when I first started lifting a long time ago..
Now lets look at real science and not that bro-science preached by brofessors.
This experiment had 10 resistance-trained young men that either consumed..
- 25g of whey and caseinate proteins
- Noncaloric placebo
They did it 30 mins before a heavy strength training session. Blood samples were collected before, during, and after training.
Results came in as – growth hormone, testosterone, and free fatty acids were significantly higher in the placebo group compared to the protein group 5 mins after a training session.
Insulin response during a training session was significantly higher in the protein group though..
Study concluded – Consuming 25g of whey and caseinate proteins 30 mins before a strength training session significantly decreases HGH, testosterone, and free fatty acids levels, and increases serum insulin during training.
Looks like that bro-scientist from my story earlier is missing out on HGH, testosterone, and effortless fat burning (free fatty acids levels).
Retinoic Acid Increases HGH and HGH Receptor Expression
This study says – all-trans retinoic acid for 24 hours increased gene expression levels of growth hormone-releasing hormone receptor and growth hormone secretagogue receptor.
“Retinoic acid increased growth hormone-releasing hormone and ghrelin-stimulated GH release.”
Retinoic acid is a metabolite of vitamin A (retinol) that mediates the functions of vitamin A required for growth and development. Retinoic acid is required in chordate animals, which includes all higher animals from fish to humans.
Some foods rich in retinoic acid and vitamin A include..
- Sweet potato
- Dark leafy greens
Or you can get a retinoic acid supplement.
The basics ain’t sexy but damn do they work. A great night’s sleep will increase HGH more than most other stuff.
“A plasma GH peak (13-72 mμg/ml) lasting 1.5-3.5 hr appeared with the onset of deep sleep.” – study.
I don’t like saying stuff that everyone already knows. If you’re not sleeping good then everything else here doesn’t even matter. Sleep good then increase HGH through other ways.
Everyone knows that you need good sleep to produce good amounts of growth hormone. Not everyone knows that naps are great for growth hormone though.
HGH does produce the most during deep sleep, but it produces in decent amounts during light sleep as well.
“Mean GH levels were higher during slow wave sleep (SWS) compared with other sleep stages.”study.
“The most reproducible pulse of GH secretion occurs shortly after the onset of sleep in association with the first phase of slow-wave sleep (SWS) (stages III and IV).” – study.
Hit the Sauna
An experiment looked at the effects of increases in body temperature on growth hormone.
“All subjects exhibited higher increases in response to heating when fasting. The results were compared in the same subjects to the plasma GH-responses obtained during exercise (450 kpm/min for 40 min) inducing a similar increase in body temperature of about one degree centrigrade.”
“The response in HGH was smaller than obtained by the heat test despite a rate of temperature increase on exercise which was about twice as high.”
Then there’s this study saying that hitting the sauna twice a day for an hour for 7 days significantly increased HGH.
Intermittent fasting is great for everything.
- Increased focus and productivity
- Lose weight effortlessly
- Have more time on your hands and save money
- Increase testosterone production by 180%
- Gain more muscle and maintain it at a low body fat
- Detox your body and induce autophagy
- Lower insulin resistance
- Lower stress and inflammation
- Lower chance of getting cancer
- Improved brain function
- Improves overall well-being
The greatest thing about intermittent fasting is that its beyond efficient at increasing HGH. This goes back to my theory on growth hormone being the survival hormone and primitive humans
fasting starving for days.
This study says – starvation-induced enhancement of growth hormone is brought by an increased frequency of growth hormone release and longer and more pronounced periods of somatostatin withdrawal.
In this study researchers found that human growth hormone spikes multiple times throughout a 24 hour fast. And once the fast reaches 24 hours (1440 minutes as the study says) human growth hormone spikes up by 2000%.
P.S. See the world’s greatest intermittent fasting post here.
Long fasts can increase HGH by crazy amounts. You saw the experiment earlier where intermittent fasting for 24 hours increased HGH by 2000%. That’s some crazy stuff, not a coincidence either since there are a lot of studies and experiments that found fasting to increase HGH. Some even found fasting to increase androgens (testosterone by 180% in one study).
There are two more great experiments I found that are phenomenal.
This experiment here found that 3 days of fasting (72 hours) increased HGH by 287% in men!!
“On the third day of a 72 hour fast, growth hormone values in serum increased 287% in men.”
In this experiment couple men did a 10 day water fast. Their testosterone levels dropped by ~200-300 ng/dl by the end of 9 days doing the water fast.
Here’s where it gets real interesting – once the men re-fed all their testosterone levels went up a lot higher than it was before starting the 10 day water fast. Testosterone was skyrocketed for 5 days after the 10 day fast. One man in the experiment was at 800 ng/dl before the 10 day fast, and at 1,600 ng/dl after the 10 day fast re-feed.
I personally fast for 20 hours every single day and I gotta say, I feel phenomenal.
If you need an intermittent fasting plan that works with your schedule then check this out.
Drink a Lot of Water When Working Out
This study concluded – that the exercise-induced HGH response decreases when exercise is performed without fluid intake.
This study examined the effect of running intensity on testosterone, cortisol, and T : C when exercise was initiated in a hypo-hydrated state.
“Cortisol concentrations were greater during hypohydration than euhydration pre-exercise and 20 min post-exercise. Additionally, T : C was significantly lower 20 min post-exercise at 70 % V.O2max when subjects were initially hypohydrated.”
Nuts Aren’t Good for T and DHT but They’re Good for HGH
I gotta say I love nuts. Finding out they’re not good for T and DHT pissed me off. I wrote the world’s greatest post on nuts and androgens here.
Well finding out nuts are good for HGH lifted my mood a lot. I’m already picturing some sea salt roasted cashews on a plate, peanuts, walnuts, and cashews mixed with honey in a cup, and some good old peanut butter in a huge convenient jar that smells like paradise when you open it.
Nuts are great.. I’m on a cut right now (about 7% body fat), all I can think of is food. It fills a void in my heart.
Back to business – nuts are good for HGH because they’re packed with good protein and lots of amino acids. They’re especially notoriously packed with L-arginine, an amino acid well known to increase HGH.
Arginine alone is found to increase HGH by at least 100% (study).
Don’t Consume L-Arginine While Working Out
L-arginine is a great amino acid that increases HGH. But that’s if you time it right.
This experiment looked at arginine’s effects on HGH and working out.
Arginine alone can increase HGH by at least 100% and working out alone can increase HGH by 300-500%. But then when you combine the two – consuming arginine and working out only increases HGH by about 200%.
Consume arginine any other time of the day, but not when working out or pre/post workout.
Eat Foods That Increase HGH
Some foods can increase HGH, either because of the cortisol lowering effects, amino acids, or other components that stimulate HGH.
Ali has a good post with 20 foods that increase HGH. The 20 foods are…
- fava beans
- goji berries
- coconut oil
- grass-fed beef
- raw chocolate
- whey protein
- gelatin desserts
- raw milk
Watch Your Blood Glucose
From every study I’ve seen on growth hormone and insulin, I noticed the two don’t click. Even though growth hormone increases insulin like growth factor, insulin and HGH don’t click much.
When insulin rises HGH goes down and vice versa. This is real interesting since insulin is anabolic as well.. And I haven’t figured it out yet, but that’ll be a whole new post.
“With improved control of insulin, growth hormone levels rose by 21%.”
“Throughout both study periods growth hormone levels were higher in patients with no residual C-peptide secretion.” – study.
Not only is creatine super effective at increasing DHT and DHT:T ratio, increasing power output, and reps in the gym, it increases HGH as well.
This study says during a 20g creatine loading phase, all subjects had increased HGH. The increase was 83%.
Another interesting thing in the study is that the maximum HGH concentration occurred between 2 hours and 6 hours after ingesting creatine.
Creatine is one of the few legit supplements and it ALWAYS delivers. Get some here if you don’t already have it.
Amino Acids Supplement
Amino acids are well known to increase HGH and commonly used among athletes, sportsmen, and bodybuilders.
“Amino acids, such as arginine, lysine and ornithine, can stimulate growth hormone release when ingested.” – study.
This supplement here has…
- Glutamic acid
- Aspartic acid
An experiment here found that arginine induces the release of growth hormone.
“After the oral administration of arginine hydrochloride, growth hormone showed a good response to insulin and glucagon-propranolol, and gain in height and weight accelerated.” – study.
Another study says – resting HGH responses increase when taking L-arginine. The dose range is 5-9g of arginine.
“Arginine alone increases resting HGH at least 100%.”
Results are looking good. Get some L-arginine here.
In this study – ornithine is found to increase HGH by a five-fold (500%).
“Ornithine increases growth hormone release in humans, producing a five-fold increase in serum growth hormone in 45 minutes.”
“L-arginine/L-ornithine cause the release of growth hormone by different mechanisms, so they are even more effective when taken together.”
Another experiment concluded that arginine and ornithine increase HGH.
“A combination of equal amounts of L-arginine and L-lysine, aged garlic extract (Kyolic), S-allyl cysteine and Pycnogenol significantly increased secretion of HGH.” – study.
Pick up some L-lysine here.
Whey Protein Supplement
As you saw earlier protein and amino acids increase HGH a good amount.
Well whey protein puts the two together – protein and amino acids in one product. The absorption of amino acids with a protein source is probably better too.
Of course real meat, eggs, animal organs, nuts, and other protein from foods is superior to whey protein. Whey is a good alternative to days where you don’t have the real deal.
Get some grass-fed whey at an affordable price here.
Vitamin D Supplement
Vitamin D is one of the greatest vitamin for anabolic and androgenic hormones and overall health.
I’m not surprised it increases HGH as well.
“Vitamin D levels were associated with growth response in children undergoing growth hormone treatment.” – study.
In this experiment 5,000-7,000 IU of vitamin D for a week significantly increased insulin like growth factor. Insulin like growth factor is secreted by the liver as a result of stimulation by growth hormone. So the increase in IGF means there was an increase in HGH.
I use this vitamin D supplement here.
“L-DOPA has been associated with increasing levels of circulating growth hormone in persons without hypopituitarism.” – study.
“Growth hormone increased 60–110 min following a single oral dose of 500 mg of l-dopa.” – study.
A good source of L-dopa is the herb Mucuna Pruriens. Some experimenting on the herb found that it increases HGH (study).
“Ingestion of an investigational dietary supplement containing the active ingredients Chlorophytum borivilianum and Velvet bean (Mucuna Pruriens) results in an increase in circulating GH in exercise-trained men.” – study.
You can supplement with either and enjoy the increase in HGH.
Growth hormone is highly underrated and that’s bad because HGH is a badass anabolic hormone that’s behind the works in everything related to growth – bone growth, bone strength, jaw, bridge, height, shoulder width, muscle, fat burning…
The 5 biggest things that will increase HGH the most are…
P.S. I can create you a plan that will skyrocket your HGH and work in your specific scenario. More on this here.