Fasting and Human Growth Hormone
The human body is an amazing thing.
One of the most impressive things about the body is our hormones.
There are over fifty of these chemical messengers working to keep our bodies functioning.
Fasting affects these hormones in various ways.
Human Growth Hormone (HGH) is one of those hormones, and it is powerfully impacted by fasting.
So, let’s take a look at Fasting and Human Growth Hormone by answering a few questions.
What is Human Growth Hormone?
HGH is a hormone produced by the pituitary gland.
It promotes growth in children and adolescents, and it plays a big role in muscle growth and in reducing fat storage in adults.
So you can see why it is important when you’re trying to lose fat.
How does fasting affect HGH?
Remember that when you fast, insulin (another important hormone in fat loss) goes down.
And when insulin goes down, and stays down for long enough, HGH goes up.
In fact, even a 24 hour fast can increase HGH by as much as five fold! (https://pubmed.ncbi.nlm.nih.gov/35678263/)
Benefits of HGH during a fast
HGH is obviously always important to the body. But let’s look at why it’s so magical during a fast.
Fat burning mode
HGH tells the body it’s okay to burn fat.
This is key to losing fat during a fast!
When you’re eating, insulin is higher, and HGH is lower. You are in fat storage mode.
But when insulin goes down and HGH goes up, it’s fat burning time!
Lean Muscle
HGH not only protects lean muscle, it helps to build it, as well.
It’s the body’s built-in protection for times of famine.
And this is one reason why the idea that fasting burns muscle is rubbish.
As long as you have enough body fat to burn, HGH is going to help ensure that not only will you not burn muscle, you could potentially build more of it.
PRO TIP: Do weight bearing exercises when HGH is pumped up!
Skin elasticity
HGH increases skin elasticity.
Yet another reason why people who lose weight with fasting experience less loose skin than people who lose weight with diets.
Bone density
HGH helps maintain bone density. Especially important as we age.
How long do I have to fast to increase HGH?
As stated before, even a 24 hour fast can skyrocket HGH levels.
With HGH, the longer you fast, the more it’s going to increase.
But any fasting is good fasting.
Aim for long enough to lower insulin levels significantly and keep it there for a while.
For some people, this will be longer, depending on what kinds of foods you were eating before you started fasting, and also your metabolic health.
Are there other ways to boost HGH?
Yes.
Reduce carbohydrates
Sugar keeps insulin levels higher, and HGH lower.
Cut out sugar and high-carbohydrate foods.
Aim for meats and low-carbohydrate vegetables. And choose berries instead of other fruit.
Exercise
Physical activity can boost HGH.
Strenuous, aerobic activity works, but that can also raise cortisol levels.
We suggest gentle exercise, instead, such as walking at least 10,000 steps a day.
Sleep
HGH levels are lower when you don’t get enough sleep. And cortisol levels are higher.
We have some tips in this article for improving your sleep.
Can’t I just supplement HGH?
Nope. It’s not the same.
Supplementing does not do what fasting does.
And it comes with risks and side effects, such as increased blood sugar, higher blood pressure, and fluid retention.
Ramp it up!
Increased HGH is just one more reason why fasting is such an amazing tool!
Get some daily fasting in, aim for longer fasts once a week or so, and throw in an extended fast every once in a while to truly benefit from the combination of fasting and human growth hormone.
