How to optimize growth hormone

To optimize growth hormone, consider the following strategies based on insights from Andrew Huberman:

1. Sauna and Sleep Timing: Engaging in sauna sessions in the evening and subsequently avoiding high glucose and insulin levels in your bloodstream can enhance growth hormone release during the early phases of sleep. This is because elevated blood glucose and insulin can reduce growth hormone levels 1.

2. Avoid Eating Before Bed: Avoiding food intake 2 hours before sleep can facilitate growth hormone release during sleep. This relates to the natural surge of growth hormone that occurs in the initial hours of sleep 2.

3. Intermittent Fasting: While intermittent fasting can increase growth hormone levels, it's essential to consider its broader metabolic effects. Extended fasting periods may not always be beneficial for growth hormone function, despite increases in its level 2.

4. Exercise: Specific patterns of weight training can boost growth hormone levels. Such regimens often involve intense, high-volume training sessions, which have been discussed in previous episodes regarding hormone optimization 3.

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     1

     Growth Hormone Optimization

     01:12:01
     
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     2

     Growth Hormone Insights

     01:12:48
     
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     3

     Growth Hormone Insights

     01:26:32
     

5. Supplementation: Few supplements directly influence growth hormone pathways significantly. Arginine taken before bedtime might boost growth hormone, particularly when fasted, but the evidence supporting this effect is relatively weak 2.

Each strategy could be incorporated based on individual lifestyle, health status, and goals. Always consult with healthcare professionals before implementing significant changes, especially concerning diet and exercise patterns.