Boost Growth Hormone through Intermittent Fasting
Intermittent fasting (IF) is a practice of eating that involves alternating cycles of fasting and eating. Not only has it become a popular method for weight loss, but research also suggests that it can significantly increase the levels of human growth hormone (HGH) in the body. HGH is a crucial hormone that plays a role in growth, body composition, cell repair, and metabolism. A study by Hartman et al., published in the "Journal of Clinical Investigation," demonstrated that short-term fasting can increase HGH levels by up to five-fold. The study also established that the HGH secretion rate can surge within a fasting period of as little as two days, leading to increased fat utilization and preservation of lean muscle mass.
Moreover, intermittent fasting has been found to boost growth hormone levels through the decrease in insulin levels. The "American Journal of Physiology, Endocrinology and Metabolism" published research which demonstrated a direct relationship between insulin and HGH: when insulin levels are high, HGH levels are low and vice versa. As one of the benefits of intermittent fasting is reduced insulin levels, the decrease allows for the corresponding increase in HGH. Insulin reduction is most profound in longer fasting periods, highlighting that intermittent fasting schedules such as the 16/8 method could potentially provide the most significant HGH increase.
Furthermore, the impact of intermittent fasting on circadian rhythm can also contribute to the rise in HGH levels. A study in the "Journal of Pineal Research" found that maintaining a regular feeding schedule can positively affect the body's internal biological clock, thereby influencing HGH secretion. Given that HGH has its secretion peak during the night, the regulation of eating and fasting periods can optimize its release. Consequently, IF can create a more conducive internal environment for HGH secretion by enhancing circadian rhythm regularity. As a multifaceted dietary approach, intermittent fasting's impact on HGH levels could potentially unlock numerous health benefits, thus meriting further research.
References:
Hartman, M. L., Veldhuis, J. D., Johnson, M. L., Lee, M. M., Alberti, K. G., Samojlik, E., & Thorner, M. O. (1992). Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men. Journal of Clinical Investigation, 89(3), 1061–1070. https://doi.org/10.1172/JCI115660
Ho, K. Y., Veldhuis, J. D., Johnson, M. L., Furlanetto, R., Evans, W. S., Alberti, K. G., & Thorner, M. O. (1988). Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. Journal of Clinical Investigation, 81(4), 968–975. https://doi.org/10.1172/JCI113450
Nørrelund, H. (2005). The metabolic role of growth hormone in humans with particular reference to fasting. Growth Hormone & IGF Research, 15(2), 95–122. https://doi.org/10.1016/j.ghir.2005.02.005
Cipolla-Neto, J., Amaral, F. G., Afeche, S. C., Tan, D. X., & Reiter, R. J. (2014). Melatonin, energy metabolism, and obesity: a review. Journal of Pineal Research, 56(4), 371–381. https://doi.org/10.1111/jpi.12137
