As the Baby Boomer Generation approaches retirement age (approximately 10,000 per day) there has been a greater emphasis placed on Anti-Aging. Experts believe that in the next 2-3 decades Americans will frequently live past their 100th birthday. But what has many Boomers concerned is the quality of life in those added years. With this as the backdrop, many are turning to unconventional programs and products to enhance their health and vitality.
One such product is HGH, Human Growth Hormone. For years it has been prescribed to children & adults with disorders affecting their pituitary gland and Athletes have used natural and synthetic versions to enhance muscular development and performance. Recently the benefits of HGH have been promoted as a potential “Fountain of Youth“for an aging population.
Produced in the Pituitary Gland, HGH’s peak production occurs during adolescence and is associated with growth spurts. As we mature HGH levels gradually reduce to a point where a healthy adult is producing roughly 50% of peak volume. HGH is secreted at various times of the day but the majority is released at night during deep sleep when the body is at its peak of cellular production and repair.
Signs associated with excessively low HGH levels in otherwise healthy adults are loss of bone density and muscle mass, increased body fat (especially in the abdomen) loss of strength and endurance, low energy, depression and loss of libido. With these all too familiar maladies, you can see why many turn to this non-steroidal hormone.
Much of the recent buzz about HGH as it relates to the aging process stems from a study first published in 1990. In that particular study, 12 older men who presented with slightly lower than normal HGH levels got high doses of HGH for approximately six months. The men added some muscle and bone density and they lost some body fat. But their blood pressure and blood sugar levels increased. In addition to these mixed results, no evidence was presented that the changes in their muscle mass and body fat had any effect on their strength, fitness levels, or quality of life. Other studies have found similar results.
HGH is attainable only through a physician and the cost of the therapy is prohibitive for most. Herbal supplements are marketed as safe and inexpensive alternatives, but like their pharmaceutical counterparts, little to no research exists to prove their claims.
Like many hormones, HGH in healthy adults is controlled by a balance of stimulators and inhibitors. With this in mind, in order to maximize your naturally occurring HGH levels without the cost and potential side effects, make it a priority to make these changes.
1. Cut Out the Processed Carbohydrates
Diets high in processed carbohydrates create surges of Insulin which negatively affects HGH release. Avoid white bread, white rice, white potatoes, sugary cereals, pasta and juices. Choose instead brown or wild rice, oatmeal, sweet potatoes, vegetables, fruits and beans. Keep the servings of even the good carbohydrates to ½ cup or 8 ozs. to maintain stable insulin levels.
2. Alcohol
In any appreciable quantity, alcohol blunts the HGH-releasing effect of amino acids and also suppresses natural HGH release. Using alcohol to induce sleep can dramatically suppress your natural HGH release at night. This includes products such as NightQuil which have alcohol in them.
3. Exercise with Intensity
Short intense bouts of exercise have been shown to stimulate a greater Growth Hormone response. Studies have indicated the correlation between Lactic Acid build-up (Burning Sensation) and HGH response. When we exercise beyond the initial point of lactic acid formation the body responds with sustained secretion of HGH.
4. Get Your Sleep
HGH production is highest in deep, uninterrupted sleep. Maximize your sleep by getting to bed and waking-up at the same time every day. Avoid external stimulation like bright lights and TVs which even at low levels can alter sleep patterns. Aim for 8-9 hours of good sleep each night.
5. Make Your Last Meal Protein
Proteins are rich in amino acids which help boost HGH production. Avoid Carbohydrates which produce insulin, the HGH suppressor.
I have gotten into the habit of eating 6 eggs before I go to bed. Hard boiled or scrambled, I typically consume 1 whole egg and 5 egg whites. Along with Beverly ZMA, this routine has improved my sleep.
Need help with your diet or training?
Call or email me.
Dr David Marcon
Work Smarter Not Harder!
wwww.drdavidmarcon. com
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