Growth hormone (GH) is a very misunderstood piece of the puzzle to do with a person’s health and physique.  Often only heard about when discussed with body builders using illegal methods of obtaining GH or by celebrities to become more youthful.  These are all true, but we create our own GH naturally.  Proper methods with nutrition, life style and training can be can be the answer to increasing the production of this incredibly anabolic chemical.

Growth hormone is produced from the pituitary gland which is suspended below the brain.  It is involved with many physiological processes such as the turnover of muscle, bone and collagen, regulation of fat metabolism, improves exercise tolerance, endurance, help the increase of muscle growth and strength, improves energy levels, memory and slows the aging process.

So then you ask; How do I increase GH?

The use of proper training techniques will increase GH production.  Training needs to be hard, intense and with use of short rest intervals to bring the muscles to fatigue.  Compound exercises targeting the larger muscle groups need to be used, such as back squats, chin ups, dead lifts and dips.  At the end of the article is a sample program to use when wanting to increase GH.

Nutrition guidelines for optimizing GH is to have a diet of carbohydrates in the low to moderate in Glycemic Index rating.  A steady state of blood sugar is needed because if it rises to high and a high amount of insulin is needed then GH production will be slowed.  Having a diet adequate in protein will help blood sugar stabilization.  As always I recommend a Paleolithic diet as this will naturally stabilize blood sugar and supply the body with the protein, fat and carbohydrate sources needed.

Liquor also will stop GH production; the best choice is red wine, as this will have the least impact on GH secretion.  Beer and heavy spirits will suppress GH, and also testosterone.

Liver health is also essential for maximizing GH.  Implementing a liver detox once or twice a year will keep a healthy liver, along with staying hydrated everyday.  Be sure to stay away from foods that you are sensitive too.  These can commonly be, eggs, cows milk, oats and diary. 

Sleep is one of the biggest players needed for optimal GH.  Quality and quantity are required for best results.  Not eating 2-3 hours before bed is an excellent way to help your mind and body fall into deep sleep as the body does not have to concentrate of digestion.  Deep, uninterrupted sleep is when you gain the best results of GH production.

Supplementation for increasing GH can be very individual, though the amino acids Glutamine, Glycine, Arginine, Ornithine  and GABA (gamma-aminobutyric acid) have been shown to help increase the production of GH.  Dosages and timing are specific to each person so enquire with ElitEdge to find out what you need.

Strength training with strength-endurance protocols and focusing to increase anaerobic lactic capacity through intervals will increase GH.  Long slow distance work with cardiovascular work has been shown to decrease GH.  The strength training should be aimed to bring the muscles to fatigue, and increase blood lactate levels.  The more intense, and vigorous the more GH will be released.  Recovery from training needs to optimized with proper post work out nutrition especially the protein intake.

An example of a strength training protocol for inducing GH is.

A1: Front Squat                                   12-15reps        3-4 Sets           5-10 Sec Rest

A2: Chin Up                                         12-15reps        3-4 Sets           30-45 Sec Rest

B1: Romanian Dead Lift                      12-15reps        3-4 Sets           5-10 Sec Rest

B2: Dips                                               12-15reps        3-4 Sets           5-10 Sec Rest

Optimizing GH naturally is needed for any gym goer to gain optimum results, it also extends for someone wanting to control the aging process and feel better day in day out. 

Follow these general rules, or even better enquire with ElitEdge to learn how it can be tailored to you and your goals so you don’t waste any time, money and gain the best results possible.