12 Amazing Ways To Boost Human Growth Hormone HGH (Natural Anti-Aging w/ Intermittent Fasting & HIIT

ten amazing ways to boost human growth hormone also known as HGH so we're going

to talk about what human growth hormone does why is it something that you want

more of and we're going to talk about natural ways to maximize your own

production of it but we're also going to talk about what can go wrong if you add

it from the outside because that's becoming a very popular trend and as

always we're going to not just list the steps but we're going to help you

explain what each one does so that you understand and you can implement it in

your life for the best possible health results coming right up

hey I'm dr. Ekberg I'm a holistic doctor and a former Olympic decathlete and if

you want to truly master health by understanding how the body really works

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anything human growth hormone is exactly what it sounds like it's a hormone that

promotes growth so when we take little babies and turn them into adults they're

a whole lot bigger because they have had growth hormone during that time so while

you're growing that's when your body makes the most growth hormone that you

will ever have and then as you have reached your full height then from that

point on your growth hormone tends to decline it goes down with age but it

doesn't have to go down as fast as it does in most people so while you're

growing you want a lot of it and your long bones your legs and your arms

they have growth zones they have growth plates that respond to the growth

hormone so while the growth plates are open you get taller after the growth

plates close typically around 16 to 20 years old then you don't get any taller

and if you get a lot of growth hormone like if you inject it then other bones

start growing they grow very slightly but what you will see is if

feet and your hands keep growing your jaw and your forehead and your eyebrows

and your nose keep growing so people that have either a lot of natural growth

hormone that's those facial features that you'll see or if they inject it

then you can see even in some female bodybuilders where they start getting

those facial features so why is growth hormone so attractive well the main

thing it does besides growth is it mobilizes energy it when we don't eat

your body makes growth hormone to pull from your energy stores so it improves

metabolism and it increases lipolysis it promotes the breaking down of fat for

energy so in that sense it's the opposite of insulin insulin stores fat

growth hormone retrieves it to use for energy another thing that people like is

that it promotes muscle growth it is muscle sparing that is why when we're

fasting and growth hormone goes up that we don't burn muscle at the same rate

that we burn fat the growth hormone tells the body burn the fat first spare

the muscle and while you're not eating anything your body also uses the growth

hormone to repair things to maintain the tissues so it's muscle growing and

muscle sparing growth hormone has also been shown to improve mood and focus and

energy and memory and concentration and it all fits if you think about it

because your brain depends on maintenance and all those pathways that

when you have more growth hormone growth hormone maintains the synapses as well

there are two hormones in particular called BDNF and human growth hormone

that together they not only build muscles but they even build brain tissue

they build new brain cells in some cases but primarily they build new brain

connections they put new synapses and new networks together which can only

happen in the presence of growth hormone growth hormone has also been shown to

increase libido and obviously the lack of growth hormone is a lack of libido

it's even being called the Fountain of Youth that has very profound benefits

for anti aging you age slower the body is better maintained and repaired with

growth hormone but a lot of the press a lot of the attention has come obviously

from pro athletes because it's a performance-enhancing drug when you

inject it so that's illegal but a lot of athletes use it because it

helps them perform better a lot of actors and a lot of celebrities are

promoting it because obviously they have a lot of resources and they want to stay

looking their best as long as possible and of course they get on all the TV

shows because as soon as you have a little bit of celebrity then you're an

instant expert on that topic so they get quoted a lot but the problem is that

injecting it is not a great idea and we have high school students who are trying

to grow some muscle to improve their appearance and as much as 11% of all

high school students have tried human growth hormones so that's a very

alarming trend when we think that the solution is something that we can just

is a quick fix that we can add to the body some of the side effects that they

noticed our aggression that they lose a lot of their inhibition they lose a lot

of their control in the especially the frontal lobe in the brain and something

that would be a strong enough reason by itself to most people I think would be

that you're in guys the testes atrophy so anytime that you introduce something

from the outside to the body something that the body normally makes on its own

then there is less incentive for the body to make it that's called negative

feedback if the body senses it's not there

then it goes to work to produce it but if it's already there then it there's no

need to make it so the body starts down regulating the production of that so the

testes atrophy they shrink so now you have lessened fertility so guys who use

this a lot especially at an early age they will have a harder time conceiving

a child later on in life and the other concern with growth hormone is that it

makes everything grow it promotes the growth of everything including things

you don't want in your body and that would the number one thing you don't

want in your body is cancer so there has been some suggestive

research that it does promote cancer growth now what we want to understand

though is when we're talking about how good human growth hormone is that is

when the body is making it itself and when you have high insulin the body

makes very very little of the human growth hormone and it's the combination

of the growth hormone and the insulin that promotes cancer because cancer

can't live in a low blue Coase in a low insulin environment so if you're eating

a bunch of carbs and you have a high insulin level and then you're injecting

human growth hormone now you're creating a situation that's not supposed to exist

high growth hormone and high insulin it's not supposed to exist in the body

that's artificially created whenever the body makes more on its own it's also

going to have insulin low at the same time so that's a very safe combination

when your body makes it on its own so now that we know what it does and why we

want it let's jump into the top 12 suggested ways and some of these I'm

going to recommend and some I'm going to tell you why I don't think it's such a

great idea necessarily number one way is fasting intermittent fasting longer

fasting the longer you fast the more growth hormone you make some studies

have suggested that you can make as much as 2,000 percent more in after as little

as a 24-hour fast now I don't know that it's going to happen that fast some

studies suggest different numbers but nevertheless the increase is tremendous

and it keeps going up to a sort of maximum level by the time you have

fasted for a few or several days and again this makes perfect sense because

when you're fasting then you need to mobilize energy you need to break down

fat you need to spare muscles so the body has this magical is incredibly

intelligent this precisely orchestrated symphony of events to make all these

things happen at the same time perfect timing

and number two hit high-intensity interval training because when you do

hit you're telling your body that you're challenging the body that if you do this

again the body has to get better until next time you do it so it'd better grow

some muscles it better adapt to that challenge so high-intensity interval

training can improve growth hormone by as much as 700% and the increase in

growth hormone is proportional to the intensity of the exercise to the amount

of the challenge if you challenge your body a little bit it'll make a little

bit of growth hormone if you challenge it maximally then it will make the

maximum amount of growth hormone number three make sure that you get enough

sleep about eighty-five percent of your growth hormone is released during your

sleep cycle and there's two reasons for that there's two reasons you want good

sleep one of the reasons that you make that you're releasing most of the growth

hormone is probably that you're fasting while you're sleeping so that goes

together with number but they've also shown that the quality

of sleep if you have that really deep delta sleep that really rejuvenating

sleep you're actually releasing more hormones so it's the fact that you're

fasting but it's also the quality of the sleep that matters number four you want

to reduce insulin because insulin is the opposite of growth hormone we just

talked about how growth hormone mobilizes energy insulin stores energy

so anytime that you have a situation where the body makes insulin then you're

gonna shut down growth hormone and if you watched any other videos on this

channel then you know that insulin is stimulated by carbs so you want to

follow a low-carb diet number five you want to reduce cortisol cortisol is a

stress hormone whenever you're stressed your body is looking for more resources

but it's looking for quicker resources then growth hormones so it makes

cortisol and cortisol raise this blood sugar cortisol the blood sugar increases

insulin so now you're shutting down growth hormone a little bit number five

cortisol you want to reduce cortisol cortisol is a stress hormone and

whenever you have stress your body is looking for more energy resources but

unlike growth hormone that's more of a slow and steady rise and supply of

energy stress demands a quick and instantaneous supply of energy and the

fastest way during stress to produce energy is glucose so cortisol races

glucose which also increases insulin so even though cortisol and growth hormone

both work to increase energy production they actually work sort of opposite

because like I said the human growth hormone is a long-term energy mobilizer

and the cortisol is an instantaneous and because it's instantaneous and raises

blood sugar and insulin it actually turns off

growth hormone number six skip breakfast have no breakfast when you don't eat

breakfast during sleep your body makes the growth hormone you have a little bit

higher level of growth hormone we wake up in the morning if you eat you're

producing insulin and you turn off that growth hormone if you skip the breakfast

now you go longer fasting so again fasting is the strongest promoter of

growth hormone so if you skip the breakfast now you're extending the fast

making more growth hormone and this also goes with number seven have no food

before bedtime so go try to get a two three four hour window at least between

your last meal and bedtime and there's nothing magical about that except again

you're extending your fast you're compressing your feeding window and

you're extending your fasting window and you're promoting number one number eight

someone suggested laughter and that has been shown to promote growth hormone and

most likely that's because laughter makes you feel good it's a form of

distressing so you want to do a lot of different things to reduce your stress

you want to relax you want to meditate your breathing exercises and watching a

funny movie or having a good time is another form of reducing stress and then

the last four I put in a different color because they're sort of different and a

lot of references I saw they said the number one thing you wanted to do was to

lose belly fat well losing belly fat is not a bad thing but it's the wrong thing

to focus on because the belly fat is only there because of insulin if you

watch some of my other videos you know that cortisol and insulin is what

produces the belly fat so you don't want to go after the belly fat because then

you might do something stupid like trying to remove the belly fat with

sit-ups or crunches and you think more is better and now you're just making

more cortisol and it's backfiring so crunches are not

bad losing belly fat is not bad but don't think that it's the losing of the

belly fat that's doing it it's an association they've done studies and

they found people with more belly fat have less growth hormone well yes

because people with belly fat have very high insulin levels their insulin

resistance so forget about the belly fat focus on the insulin and reducing carbs

go fast longer periods of time number 10 arginine and vitamins and there's

different amino acids that have been shown to increase growth hormone so

isn't that a good idea well yeah kind of but just try to get over the idea once

and for all that taking something for something is gonna solve a problem you

want to solve the underlying problem you want to reduce the insulin you want to

get your body into a pattern where it's storing and retrieving in a good ratio

so adding some nutrients it's not a bad idea just don't think that one thing is

going to solve all your problems and don't think that mega-doses of one thing

is going to be always beneficial because once we get into that kind of thinking

now we think oh 500 milligrams is good let me take 5,000 and now we're just

unbalancing something else your body is made to live off of food and the better

the balance and the complexity of those foods the better off you are

number 11 GABA gamma-aminobutyric acid so that has been shown to increase

growth hormone why wouldn't you want to take that because it's a

neurotransmitter it's something that the body produces on its own and they've

done some research and they found that yes indeed it increased the growth

hormone secretion but the benefits were short-lived why because anytime you add

something to the body that the body is supposed to make and to balance on its

own you're reducing the body's own

production it's down regulating it because you're adding it the body

doesn't need to make it okay so please understand that principle that if the

body is supposed to make it then you can't add it in the long term without

upsetting a balance and the same exact thing holds true for melatonin melatonin

is a sleep hormone and it is produced by the pineal gland and when your body is

imbalanced you make the right amount of it and melatonin promotes better sleep

so yes number three sleep is very important and

I'm not totally opposed to using melatonin occasionally but it does

develop kind of a dependency because when you add it on a regular basis your

body down regulates the production melatonin is directly opposed to

cortisol so whenever you have cortisol and stress you're gonna suppress

melatonin and vice versa so again if you take melatonin

occasionally then I think that's all right but long-term you want to reduce

the stress because the stress is what's inhibiting the melatonin so growth

hormone is very desirable and the older we get the more we want to work at

maintaining proper levels but more is only better if the body makes it itself

once you start adding it from the outside you will always change the

balance in the body so here's how we want to think about these things we want

to think about the sequence of how the body creates health

it starts with raw materials that call substrates they're the pieces that the

body needs to put things together that's food and whole food supplements so food

would ideally be the only source but because food is kind of depleted these

days it doesn't have the minerals and vitamins that it used to and because

when we're stressed we increase our need then it is a good idea

to supplement and food processing of course destroys more nutrients so things

like fish oil and nutritional yeast and some mineral supplements I think is a

very good idea for most people so those are the substrates and then you provide

the substrates to the body and then the body has innate intelligence it's very

very smart and then you take the conditions of life the conditions are

going to change they're going to vary some days certain things happen in other

days they happen less the conditions of life and the body responds and adapt to

those conditions and then brings the body back to homeostasis that's the

balance where everything is working perfectly so when all of this is working

now the body produces the optimal hormones the optimal pH the optimal

stomach acid the optimal muscle tone for that condition the optimal blood

pressure depends depending on what you're doing at the time so yes we want

more growth hormone but let the body make it and just do the natural things

that induce that stimulate the body to adapt and create those responses in the

body the body will always produce the optimal amount of something at the right

time in the right amount and it will provide it for the right duration that's

how the body orchestrates everything and always returns to homeostasis so very

often we put a lot of words to it it looks complicated but when you think

about it when everything that we're trying to talk about on this channel

brings it back to the simple and the natural so fasting is the most natural

thing there is because your ancestors didn't have food all the time so they

fasted except it was called starving when they didn't have the

option of eating until they found something but for them it was starving

for you it's fasting it's the same thing metabolically hit was called having fun

running around or not so fun being chased by something trying to eat you

that was their hit they got their sleep on a regular basis because the Sun went

down they didn't have much carbs so they didn't make they didn't get their

insulin out of balance they didn't develop insulin resistance they had some

stress but it was short-term it wasn't a chronic stress that never went away they

ran away from the animal and then they could sit down and have a good time they

didn't have breakfast until they went out and found something and they

probably didn't eat right before bedtime because they probably only ate once or

twice a day so this isn't super complicated it's things that humans have

done and we just need to understand how the world has changed so that we can fit

into it and let our physiology be as close as possible to what our ancestors

had to what our body is designed for if you want to learn more we have lots of

videos on all these related topics and if you enjoyed this video then I'm sure

you're gonna love that one thank you so much for watching and I'll see you next

time go make some growth hormone