Human Growth Hormone is a hormone that we produce naturally and naturally declines with age and lifestyle.
The pituitary gland produces HGH, and it stimulates growth and cell reproduction. And as we age, it tends to decrease.
It's also often given during IVF cycles to boost egg quality if you have low AMH, are a poor responder in previous cycles, or when you're considered advanced maternal age (aka over 35).
But did you know you can increase HGH naturally to improve egg quality and boost your chances of getting pregnant?
The first way to do this is through intermittent fasting, which is all the rage these days, and part of why it's popular is that it supports anti-aging.
Women are born with all the eggs they will ever have, and the quantity rapidly declines after age 35. While you may be unable to adjust the quantity of remaining eggs, optimal human growth hormone can help with the quality of your remaining eggs.
One of the simplest ways to get started with intermittent fasting is to stop eating for 12 hours between dinner and breakfast the following day. So, if you stop eating dinner at 7 pm, you fast until your next meal at 7 am.
During this time of fasting and sleeping, HGH kicks and pulses into your system.
If you wake up in the morning and are not hungry, this HGH has kicked in.
Again, not eating between dinner and breakfast - for at least 12 hours - may support an increase in human growth hormone. And if you are not hungry after 12 hours, it's ok to keep going as long as you feel energetic.
If you're in the middle of a fertility treatment cycle, stick with 12 hours to keep your energy levels strong and emotions calm.
High-Intensity Interval Training
The second way to stimulate HGH also includes the word "interval."
High-Intensity Interval Training, or HIIT, is a form of exercise that involves multiple cycles of alternating between several minutes of vigorous movements to elevate your heart rate and brief intervals of less intense movements.
Losing body fat through HIIT is an excellent way to mobilize fat and increase human growth hormone.
The goal is to do HIIT for about twenty minutes 3-4 times weekly.
But don't overdo it. The goal is to stimulate HGH, but overdoing exercise can lead to unwanted stress on your body and negatively affect your fertility.
The way to know if you are not overdoing it is to feel energized and not depleted after a workout.
Get Your ZZZ's
And finally, nothing will work if you don't sleep. It is critical to all your hormonal balance.
Sleep is the lead domino to optimal health and fertility.
In other words, nothing matters - not food, supplements, or exercise - if your sleep is off balance.
The focus is on quality, not quantity, so getting 7-9 hours of restful sleep is essential. When you do this, you allow your body to rest and repair, and HGH is optimized.
If this isn't happening for you, that is a critical area to work on.
How do you prime your body for restful sleep?
Take steps during the day that promote deep rest at night.
Prepare for your nightly routine by 9 pm.
Turn off your phones and screens at least an hour before sleeping
Get to bed by 10 pm
Try a magnesium supplement or an Epsom salt bath before bed if you have difficulty sleeping.
Make sleep a priority, especially when you're trying to conceive.
To sum up, the three lifestyle changes you can make to improve HGH are:
Intermittent fasting – 12 hours of no food between dinner and breakfast (and preferably nothing but water)
High Intensity Interval Training – 3-4 times a week at no more than 20 min.
Deep rest – Get 7-9 hours of restful sleep.
And one more thing.
Because fertility and trying to conceive include your male partner as well, be sure to support your male partner to boost his HGH and fertility health as well. You can do these together - for support and accountability.