TITLE: "Lifestyle Changes to Increase hGH"

Dear David and Trish:

I read with great interest (and excitement) your column about hGH, it’s history, and possible benefits. Like both of you, I am very careful about what I put into my body (I ALSO love ice cream!). So hGH injections, and even supplements, are out of the question. You mentioned "natural" ways to increase hGH. Please, give me the details. My biological clock is ticking away, and I haven'’ a moment to lose!!!!

-Getting Older in Odenton

Dear "Getting Older",

The only real accurate method to determine present levels of hGH is to measure the blood IGF-1 levels. Most testing laboratories can perform this test, and it may be worthwhile to do. However, there is a large caveat here! Like many other factors, the "baseline" quantity differs markedly in different people…. So there is a relatively wide range that might be considered "normal".

A less accurate, but more practical (and economical) approach, is to review this list of "symptoms", and see how many match. Displaying ALL of these syptoms does NOT indicate a low hGH level… there are numerous other causes possible and even probable. However, it may serve as a starting point.

• Reduced lean body mass
• Reduced basal metabolic rate
• Reduced bone mineral density
• Reduced muscle bulk Increased body fat
• Reduced muscle strength
• Increased waist hip ratio
• Reduced exercise performance
• Decreased HDL cholesterol
• Reduced anaerobic threshold
• Increased LDL choleste

Please remember, these symptoms could be caused my MANY things, too many chesseburgers and French Fries amongst them!

The nutrients necessary for cellular replication, hormonal secretions, and proper neural function are not random. All critical functions in our bodies require a proper diet for effectiveness. Maintaining or increasing hGH levels is no exception.

Here’s your general menu:

• Olive, Sunflower or Canola oil for salads & cooking.
• Trim the fat out of the beef & pull the skin off the chicken.
• Raw fruits & Vegetables are nutrient dense & fiber rich.
• Processed grain are mostly useless, non nutritious calories with minimal fiber.
• More Raw Fruit & Vegetables.
• NO refined Sugar.
• Less bread & pasta. Use whole grains when you do enjoy the grain products.

Contact your medical practitioner, consult a certified dietician or nutirional counselor, or read, read, read! Know what is in your foods, and what the effects will be.

All weight-training exercises are effective promoters of hGH release, but those that involve the use of high-resistance and major muscle groups tend to be the most effective. Applying maximum effort to fewer repetitions of squats, leg presses, deadlifts, overhead presses, bench presses, standing curls, and leg curls will optimize your results. In addition, go to "overload" for one rep of each of these exercises no more than once a week to create an additional boost of hGH. SLOW movements and shorter exercise sessions are typically effective.

If you are not experienced with weight training, please work with your physician to determine your physical condition and work with a qualified personal trainer who can teach you proper technique.

A significant positive anabolic stimulus arises from the relatively modest physical activity of daily living. Be aware… excessive training may have adverse effects.

According to our experience and numerous studies, we are convinced that the best style of aerobic (cardio) exercise to increase natural hGH production is known as "interval training". This is a style whereas you perform relatively long periods of constant exercise at a moderate intensity interspersed with short bursts of high intensity. To translate this into your "treadmill" or running routine:

• Moderate speed for 8-10 mintues (for warm-up and increased heart rate. Also begins to active various chemical systems in the body)
• Short (30 second) bursts of high speed, high-intensity
• Follow by 5 minutes of moderate intensity

This pattern is repeated for 30 to 50 minutes. Not only does this increase hGH production, but it is tremendously benefitial in the goals of cardio-respiratory activity. It’s a lot of work, but well worth it. If you have trouble breathing, ease up! You’ve gone over the limit. And monitoring pulse rate becomes very important when utilizing this type of exercise… use a heart-rate monitor!

Trish and I hope that this information is helpful to you. Please, don’t stop here. Talk to people you trust… professionals. Get their insights, experience, and recommendations. And read! There is a tremendous amount of information available on your body. Read it, apply it, and enjoy it!

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