To maximize natural growth hormone release for tissue repair and metabolism, prioritize getting into slow-wave (deep) sleep and ensure blood insulin and glucose levels are relatively low. Avoid eating within two hours of bedtime to prevent suppression of growth hormone.
Actively pursue behaviors like regular exercise, avoiding eating too close to bedtime, and optimizing sleep to offset the age-related decline in growth hormone, especially for those in their thirties and forties.
To maximize growth hormone release from exercise, limit weight or endurance training to about 60 minutes and perform a proper 10-minute body-warming warmup, as body temperature is a prerequisite for optimal growth hormone secretion.
For weight-bearing exercise, aim to get close to muscular failure without necessarily pushing through or going to complete failure, as this intensity can significantly increase growth hormone levels (300-500%) both at rest and during subsequent sleep.
Maintain relatively low blood glucose levels before and during exercise to maximize growth hormone release; avoid eating too close to a workout or ingesting sugary sports drinks during it, as caloric sugar can flatline growth hormone levels.
After exercise, cool your body temperature back down to normal levels relatively quickly to sustain the beneficial spikes in growth hormone and ensure the second increase in growth hormone the following night.
Engage in deliberate hyperthermia via sauna sessions (20-30 minutes at 80-100 degrees Celsius) to dramatically increase growth hormone release, potentially by 16-fold.
For maximal growth hormone increase from sauna, follow a protocol of 20 minutes in the sauna, 30 minutes of cooling, then another 20 minutes in the sauna, repeated for three consecutive days to achieve up to a 16-fold increase.
Exercise extreme caution with deliberate hyperthermia (sauna) due to the significant risks of overheating, which can cause brain damage or death; not everyone should engage in these behaviors.
Consume sufficient iodine to support thyroid hormone production, as it is essential for metabolism and tissue buildup. Good sources include sea salt, kelp, seaweed, and iodized table salt.
Ensure sufficient L-tyrosine intake, as it combines with iodine in the thyroid to produce T3 and T4 hormones, which are crucial for metabolism. L-tyrosine can be found in meat, nuts, and some plant-based sources.
Consume enough selenium to support thyroid hormone production, as it facilitates the interaction between L-tyrosine and iodine. The average recommended intake for adults is about 155 micrograms, while children need less (30-40 micrograms for 14 or younger).
To increase selenium intake, consider eating Brazil nuts (6-8 contain ~550 micrograms), fish, ham, pork, beef, turkey, chicken, cottage cheese, eggs, or brown rice, as these foods contribute to healthy thyroid function.
Control your sleeping environment’s temperature to optimize sleep quality and promote slow-wave and REM sleep. Aim for a cooler temperature at the beginning and middle of the night, warming up towards waking.
Engage in meditation practices that induce slow-wave delta-type frequency brain activity, as this can mimic slow-wave sleep and potentially increase growth hormone release.
Consider supplementing with 3 to 9 grams of the amino acid arginine, either before bedtime or exercise, to substantially increase growth hormone levels (400-600%), ensuring blood glucose is low for optimal effect.
Do not combine arginine supplementation with exercise expecting additive growth hormone increases, as the combined effect is capped at similar levels (300-500% increases) as either method alone.
Be aware that taking 9 grams of oral arginine can cause gastrointestinal disturbances such as nausea or vomiting.
If concerned about excessively high or low thyroid hormone levels, research the symptoms and consult a physician for diagnosis and treatment options.
Consider using David protein bars as a convenient snack to meet protein goals (28 grams protein, 150 calories, 0 sugar), especially when out of the house or traveling.
Be aware that prescription peptides like sermorelin can stimulate the release of growth hormone from the pituitary, acting as a secretagogue or mimic of growth hormone-releasing hormone.
Understand that while peptides like sermorelin can increase growth hormone, they may shut down natural production and can activate long-lived gene expression programs, potentially leading to the growth of all tissues, including unhealthy tumors.