Growth Hormone (GH)
Burn fat while you sleep with growth hormone. It sounds like a miracle drug. Luckily for us, GH is a magical ingredient that Mother Nature provides to each of us. Fat cells have receptors for GH. When GH binds to these receptors, fat burning is stimulated. Fat storage is prevented.
Many of you who are trying to lose weight may not be doing the right things to stimulate GH production. You can enhance GH secretion naturally, with the right sleep, the right exercise techniques, and with amino acid supplementation.
About GH
Your pituitary gland secretes growth hormone in response to intense exercise and again while you sleep.
Deep sleep and the Rapid Eye Movement (REM) sleep which follows are important for their restorative powers. Muscle tissue is repaired and renewed during sleep. The immune system is reinvigorated. Other bodily systems are refreshed, getting us ready for another day of activity. Growth Hormone secretion occurs during Deep Sleep.
Growth hormone is responsible for growth in children. A deficiency of GH or a problem with GH receptors can lead to dwarfism. Luckily, recombinant human GH can now be manufactured. It is administered as a drug to these children, allowing them to grow and develop normally.
We produce less and less growth hormone as adults and as we age. Adults generally release GH in a series of about 5 peaks throughout the day and night. We know that GH remains important for health in adulthood. True GH deficiency is usually due to pituitary failure. Often, these individuals have problems with fatigue, depression, obesity, high cholesterol, heart disease, and poor sexual function.
Often those who are obese, aging, or diabetic may have less than ideal growth hormone function. Poor diet, poor sleep, stress, and lack of exercise can all interfere with growth hormone release. When we eat too many carbohydrates, increasing blood sugar, we not only stimulate insulin to make and store fat. We also turn off GH production, which has the power to burn fat.
GH may be relatively deficient in the obese and the elderly. Factors that decrease GH secretion are:
- Stress or excess cortisol production – this can be due to chronic stress but also to acute stress such as illness, trauma, or even over-exercising
- Elevated blood sugar
- Thyroid hormone deficiency
- Sleep deprivation
- Obesity
- Aging
- Lack of exercise
Enhance Natural GH Production to Burn Fat and Build Muscle
What can you do to enhance growth hormone secretion, naturally and safely? First let’s look at the natural triggers for release of GH.
- Growth hormone levels peak about an hour after you fall asleep. As its name suggests, growth hormone stimulates muscle growth and strengthening. At the same time it acts as a catalytic converter to stimulate fat burning metabolism.
- Growth hormone is also released in response to vigorous exercise. When we lift weights or kick up the pace of cardio-type exercise, we produce more GH. This muscle building hormone has a job to do – to reshape the muscle.
In order to boost growth hormone release you can...
- Go to bed at a regular time, before midnight if possible. Sleep in a dark room and minimize noise and other distractions. Aim for 7 – 9 hours of sleep per night to maximize GH production.
- Exercise - GH is stimulated by intense exercise, particularly resistance training (weight lifting) and by exercise that is new or different, and therefore stresses the muscle. Remember, we are talking about an increase in intensity for you – this level is not necessarily the same as your bodybuilding neighbor. Change your routine frequently. Increase the weight, the timing, the intensity. Or try a different type of exercise all together. Stimulating the muscle in new or different ways is a trigger for GH release.
- Avoid consuming carbohydrates 2 hours before bed.
- Supplement with certain amino acids (on an empty stomach so that they can reach the brain without interference from other nutrients), just before exercise or at bedtime. Amino acids known to stimulate GH secretion include l-arginine, alpha-ketoglutarate, ornithine, GABA (gamma-amino-butyrate), and glutamine. (Note: GABA, the “date-rape” drug, is not available in the U.S. because of its abuse potential. We do not advocate the use of GABA.)
- Eat more protein, which can stimulate GH.
- Use a “recovery” high-protein, low-sugar, low-fat snack after exercise. A protein drink made from whey or rice protein provides fuel to the muscle for repair, and may boost GH as well.
- Avoid high glycemic carbohydrates.
- Avoid stress. See our section on controlling stress for tips.
- Avoid prolonged exercise (more than about 45 minutes) since a rise in stress hormones will interfere with GH release.
- Avoid certain medications that can interfere with GH release. These include antihistamines and corticosteroids.
Why Can’t I just Take Growth Hormone?
Well, actually, some people do. It is the closest thing there is to the Fountain of Youth. Recombinant Human Growth Hormone, called Somatotropin, is now produced as a drug, and is chemically identical to our own body’s version. It is very expensive and must be injected. Oral versions of HGH do not work. They are merely digested by the stomach, and not absorbed into the bloodstream.
Somatotropin has FDA approval for use in adults who have hypopituitarism. In this situation, insurance policies may pay for the injections. But for the majority of individuals who seek growth hormone replacement, therapy is directed at increasing their low levels (due to aging) back to those of young adults. They must pay for the drug themselves, and the cost can be quite high.
Growth Hormone supplementation has potential side effects. It can increase insulin levels and even lead to insulin resistance syndrome, which is counterproductive to your weight loss efforts. Diabetes can occur if insulin resistance becomes significant or prolonged. Other side effects may include high blood pressure, fluid retention, worsening of arthritis, enlargement of joints, feet, hands, and nose, and coarsening of facial features. There is also some concern that growth hormone can stimulate cancer growth if it is already present in the body.
Growth Hormone therapy is provided by a number of physicians who practice Anti-Aging Medicine. It does have anti-aging effects, despite its potential for harm, and many middle aged and older adults do shell out big bucks to have regular injections. They find that supplemental GH helps them shed pounds, build muscle and bone density, and have more energy. If you are interested in this approach, you will need to find a physician who is board certified by The American Board of Anti-Aging Medicine (ABAAM).