How can I increase my human growth hormone (HGH) naturally?

Human growth hormone (HGH) is a key hormone for health and staying youthful. Sports nutrition specialist Leslie Bonci, MPH, RD, CSSD, LDN, discusses effective ways to naturally boost HGH production.

Transcript

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LESLIE BONCHI (VOICEOVER): There are three things you need to think about to increase your HGH naturally. [MUSIC PLAYING]

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LESLIE BONCHI: Number one, it is resistance training. And what I mean by that is lifting a weight. You are resisting.

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And that means whether you're using resistance bands or you're using free weights, you can sit to do this. It's a minimum of 10 minutes, and you really

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have to work hard so no flapping the arms up and down. [MUSIC PLAYING]

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Number two, it is adequate sleep, and that means eight hours of sleep a night because your body actually

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produces growth hormone in the first hour of restful sleep. So how do we make that happen? Well, number one, no eating two hours before bed,

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no exercise two hours before bed. And for heaven's sakes, make sure that you have a comfortable sleeping environment, cool, quiet,

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and comfy clothes. Number three, we want to make sure that we're getting adequate amino acids. Amino acids are the building blocks of protein.

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So where do we get that? That is chicken. That is fish. That is meat. It is eggs. It's low-fat dairy. It's soy foods, beans, nuts, and seeds.

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And if you eat enough of those every day, you will get enough of the amino acids, and you will help your body to produce adequate amounts

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of growth hormone. [MUSIC PLAYING] [SWOOSH] [CHIMES]