There are many reasons why everyone should want to make sure they are not suffering from a deficiency in HGH (Human Growth Hormone). Bodybuilders know that this hormone is helpful in muscle recovery and repair, it’s the way new muscle is created. Believe it or not, there is also a very widely held theory that this hormone helps to keep us all looking and feeling youthful.
It is also believed to slow down accumulation of fat. In fact, there are a lot of us who want to ensure that we have enough HGH, particularly amongst dieters and those who are interested in preventing signs of aging.
Is there any way that we can increase our body’s production of HGH?
Absolutely! HGH is produced naturally by our pituitary glands. Additionally, there are a few ways to increase HGH production, so that we never have a shortage.
Eating the right foods at the right time. This is a HUGE factor in the production of HGH. You will not want to miss all of the details about what you should eat and when.
- Get enough sleep. Getting at least 8 hours of sleep every night helps to optimize your production of HGH.
- Avoiding stress. This one can be hard. But studies have shown that stress affects the production of HGH by the pituitary gland.
- Yes, it’s one of the many things so many of us dread. But you know what? Not only will exercise help to increase your body’s natural production of HGH, but it will also help you sleep, making your stress levels easier to manage. So this is definitely a win/win/win factor, and well worth the effort.
There are other ways to increase the production of HGH, which involves taking various types of supplements. But these are the primary lifestyle habits that will allow you to produce more HGH naturally.
What if I have sleep issues, a stressful job and hate to exercise? Will my diet be enough to make up for all the rest?
The answer to that is a resounding YES! If you pay very close attention to choosing what to eat and when you are eating it, this will have all sorts of significant positive effects on your body that will be noticeable in a relatively short period of time. And one of those will be increased production of HGH.
Okay, so WHAT do I eat?
Of course, you should always try to eat as much vegetables as you can, no matter what type of diet you are following. But to increase production of HGH, you should make sure to have a sufficient daily intake of high quality protein: try not to overindulge in carbohydrates.
The amino acids in the protein will support increased production of HGH. If you eat too many carbs, however, it will produce increased amounts of insulin. And increased insulin level will actually inhibit the effectiveness of this growth hormone. Also, you must be reminded that there are healthy sources of carbohydrates, such as carrots and sweet potatoes, or whole grain bread: it doesn’t all have to come from white breads and pastas. But keep in mind that you can’t go overboard even with the healthy carbs. That’s very important!
WHEN do I eat?
You can eat as you normally would throughout the day, keeping the same timing of your meals and snacks, with one very important exception. Stop taking carbs before you sleep!
Seriously, you will be amazed by the benefits of developing this one very simple habit. First, you should not eat at all within two or three hours of going to sleep. That is the most important part of the “when” you should eat. Second, that last thing you eat, two or three hours before going to sleep, should be high in protein and low in carbs. You can consider some type of lean protein and vegetables, or perhaps a high-protein, low-carb snack bar.
For instance, fish, turkey, chicken breast and cottage cheese are all really good sources of lean protein. The one thing you definitely want to stay away from is any type of starchy carbohydrates, including white rice or bread, pasta, potatoes or cereal.
Why is this so important?
Well, there are two reasons, actually. They are both extremely important, but very easy to understand.
- Metabolism First you have to understand something simple about metabolism. Throughout the day, the food you eat gives your body energy and increases your metabolism rate. At night, however, it is the exact opposite at the time of sleep. Your body’s metabolic rate naturally decreases as it prepares itself for sleep. The only calories your body is going to burn during your sleeping hours are those that are necessary to keep you alive, which is mainly breathing and keeping your heart beating.
- Insulin Eating carbohydrates, particularly those that are high in starch, will cause the sugar in your blood to increase. It triggers the release of insulin into your blood, to even out this spike. And the bad thing about this is that the presence of high levels of insulin means that less HGH will be released into your blood stream.
What you need to remember is that up to 90% of HGH is released while you are sleeping. So if you are inhibiting levels of HGH by eating carbs too late in the evening, you are restricting almost all of the HGH that your body will be releasing within the next 24 hours. That is why you must consume all of your carbohydrates during the day. You must top eating anything at all at least 3 hours before going to bed and make sure that the last thing you eat in the evening is extremely low in carbohydrates.
If increasing your body’s natural production of HGH is important to you, then stop taking carbs before sleep!