mlger
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Increasing human growth hormone (HGH) levels naturally and optimizing height, especially after puberty, requires a combination of lifestyle practices, nutrition, and targeted exercises. Although the potential for significant height increase is mostly limited to before the closure of growth plates (which typically happens around age 18-21), optimizing HGH and overall bone health is beneficial at any age.
Many people cope by saying that their genetics are bad but many do not fully tap into their genetic potential due to bad lifestyle choices, bad diet, and other environmental factors.
Human Growth Hormone is crucial for growth and regeneration in the body, and several natural methods can help increase its levels.
1. Optimize Sleep
Deep sleep is critical for HGH production, as most HGH is released during slow-wave sleep (deep sleep). Here's how to optimize sleep:
Get 7-9 hours of quality sleep per night.
Follow a consistent sleep schedule, going to bed and waking up at the same time every day.
Create a calming bedtime routine: Avoid screens, caffeine, and heavy meals before bed to ensure deep, restorative sleep.
Keep your room dark, quiet, and cool for optimal sleep conditions.
Take a sleep supplement such as gaba or magnesium glycinate to increase sleep quality and hgh.
2. Diet
Eat 95% of your foods from non processed high quality foods. Focus on Meat, Eggs, Raw Milk, Raw Cheese, Fish, Organ meats. These foods are high in protein and fats that are essential for your body to have optimal hormone levels and they allow for maximum HGH. Carbs should be kept relatively low and should be non processed. Fruits are good sources of Carbs. Cook with butter, beef tallow, or ghee and stay away from all seed oils and non stick pans which have chemicals which act as poisons to the body.
Do exercises that promote growth and microfractures in the bones that will grow stronger and taller over time.
ex. Sprinting, Jumping, Jump rope, Basketball, Soccer, Swimming, Biking with elevated seat, and doing compound lifts in the gym that do not compress the spine.
Be consistent with sleep, diet, training, lifestyle and you will be on your way.
Many people cope by saying that their genetics are bad but many do not fully tap into their genetic potential due to bad lifestyle choices, bad diet, and other environmental factors.
Human Growth Hormone is crucial for growth and regeneration in the body, and several natural methods can help increase its levels.
1. Optimize Sleep
Deep sleep is critical for HGH production, as most HGH is released during slow-wave sleep (deep sleep). Here's how to optimize sleep:
Get 7-9 hours of quality sleep per night.
Follow a consistent sleep schedule, going to bed and waking up at the same time every day.
Create a calming bedtime routine: Avoid screens, caffeine, and heavy meals before bed to ensure deep, restorative sleep.
Keep your room dark, quiet, and cool for optimal sleep conditions.
Take a sleep supplement such as gaba or magnesium glycinate to increase sleep quality and hgh.
2. Diet
Eat 95% of your foods from non processed high quality foods. Focus on Meat, Eggs, Raw Milk, Raw Cheese, Fish, Organ meats. These foods are high in protein and fats that are essential for your body to have optimal hormone levels and they allow for maximum HGH. Carbs should be kept relatively low and should be non processed. Fruits are good sources of Carbs. Cook with butter, beef tallow, or ghee and stay away from all seed oils and non stick pans which have chemicals which act as poisons to the body.
- Vitamin D and calcium: These are essential for bone health, which is crucial for growing taller. Get vitamin D through sunlight or supplements and calcium from dairy products.
- Amino acid supplements: Some amino acids, such as L-arginine and L-glutamine, have been shown to boost HGH levels. You can find them in protein-rich foods or as supplements.
- Exercise in a fasted state: Working out while fasting may further increase HGH secretion. High-intensity interval training (HIIT) or weight lifting is particularly effective.
Limit Sugar and Refined Carbohydrates
- High insulin levels from consuming sugary foods and refined carbs suppress HGH. Try to limit foods like sweets, sugary drinks, and white bread. Eating low-glycemic carbohydrates, like whole grains and vegetables, helps maintain stable blood sugar levels and promotes HGH release.
Do exercises that promote growth and microfractures in the bones that will grow stronger and taller over time.
ex. Sprinting, Jumping, Jump rope, Basketball, Soccer, Swimming, Biking with elevated seat, and doing compound lifts in the gym that do not compress the spine.
Be consistent with sleep, diet, training, lifestyle and you will be on your way.
