Some sports supplements can optimize performance and temporarily boost your HGH levels. 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. Shorter 12–16-hour fasts likely help as well, though more research is needed to compare their effects with full-day fasts. One study observed large differences in HGH levels on the fasting day compared with the eating day ( 30). Research suggests that insulin spikes can disrupt your natural growth hormone production ( 28, 29). Second, it’ll keep your insulin levels low for most of the day, as insulin is released when you eat. First, it can help you drop body fat, which directly affects HGH production ( 24, 25, 26, 27). Intermittent fasting can help optimize HGH levels in two main ways. Another involves eating only 500–600 calories 2 days per week ( 22, 23). One common approach is a daily 8-hour eating window with a 16-hour fast. Multiple methods of intermittent fasting are available. Intermittent fasting is a more popular dietary approach that limits eating to brief time periods. However, continuous fasting is not sustainable in the long term. Other studies have found similar effects, with double or triple HGH levels after just 2–3 days of fasting ( 19, 20, 21). After 1 week of fasting, they had increased by a massive 1,250% ( 18). One study found that 3 days into a fast, HGH levels increased by over 300%. Studies show that fasting leads to a major increase in HGH levels. Get rid of excess body fat - especially around your belly - to optimize your HGH levels and improve your health. Losing belly fat will help optimize your HGH levels and other aspects of your health. 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. What’s more, a study found that people with obesity had lower levels of HGH and IGF-1 - a growth-related protein. However, lowering body fat is still key for both genders ( 15, 16). Interestingly, research suggests that excess body fat affects HGH levels more in men. One study observed that those with three times the amount of belly fat as the control group had less than half their amount of HGH ( 15).Īnother study monitored the 24-hour release of HGH and found a large decline in those with more abdominal fat. Those with higher levels of belly fat will likely have impaired HGH production and an increased risk of disease.
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