Interestingly, research suggests that excess body fat affects HGH levels more in men. However, lowering body fat is still key for both genders ( 15, 16). What’s more, a study found that people with obesity had lower levels of HGH and IGF-1 - a growth-related protein. After losing a significant amount of weight, their levels returned to normal ( 17).īelly fat is the most dangerous type of stored fat and linked to many diseases. Losing belly fat will help optimize your HGH levels and other aspects of your health. Get rid of excess body fat - especially around your belly - to optimize your HGH levels and improve your health. Studies show that fasting leads to a major increase in HGH levels. One study found that 3 days into a fast, HGH levels increased by over 300%. After 1 week of fasting, they had increased by a massive 1,250% ( 18). Other studies have found similar effects, with double or triple HGH levels after just 2–3 days of fasting ( 19, 20, 21). 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 8-hour eating window with a 16-hour fast.
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Another involves eating only 500–600 calories 2 days per week ( 22, 23). Intermittent fasting can help optimize HGH levels in two main ways. First, it can help you drop body fat, which directly affects HGH production ( 24, 25, 26, 27). 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 ( 28, 29). One study observed large differences in HGH levels on the fasting day compared with the eating day ( 30). Shorter 12–16-hour fasts likely help as well, though more research is needed to compare their effects with full-day fasts. Take beta-alanine and/or a sports drink around your workouts Summary Fasting can significantly increase HGH levels, though more research is needed on shorter fasts.Ĩ. Some sports supplements can optimize performance and temporarily boost your HGH levels. In one study, taking 4.8 grams of beta-alanine before a workout increased the number of repetitions performed by 22% ( 52).
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It also doubled peak power and boosted HGH levels compared with the non-supplement group ( 52).Īnother study demonstrated that a sugary sports drink increased HGH levels toward the end of a workout. However, if you’re trying to lose fat, the drink’s extra calories will negate any benefit from the short-term HGH spike ( 53).
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Studies have shown that protein shakes - both with and without carbs - can boost HGH levels around workouts ( 48).