2. Factors affecting GH release

I don’t plan on quoting from scientific studies in this blog.  If I mention something with which you either disagree or question, please write a comment. 

Here are some interesting things scientists and other knowledgeable people have said about growth hormone (GH): 

1. GH is released in 10-20 pulses throughout the day instead of in a steady stream. 
2. The largest daily pulse of GH takes place during the beginning stages of sleep. 
3. Anaerobic exercise (and the lactic acid it produces) seems to be linked to an increased pulse of GH that can last for about 2 hours after exercise.  Many people state that 10-15 minutes of intense anaerobic exercise can create a large surge of GH.
4. Eating protein has been linked to an increased pulse of GH.  There are many secretagogue products that claim to help release GH and are usually taken before exercise, after exercise, and/or before going to bed for the night.
5. Eating carbohydrates creates a surge of insulin which apparently dampens the release of GH.  Many experts recommend to avoid eating carbs for 2 hours after exercise in order to not diminish the GH surge caused from exercise.
6. Fasting is said to be linked with an increased release of GH. 
7. A significant stress response (including the stress response to long endurance exercise) has been said to dampen the release of GH. 
8. Staying hydrated and staying warm are also said to be important to facilitating the release of GH. 
9. Women are as capable as men at releasing GH (if not more so) although women will probably not build as much muscle from exercise as men due to the lower testosterone level in women. 
10. The pituitary glands of older people are capable of releasing much more GH than they ordinarily do. 
11. GH in circulation has a half-life of 20 minutes; the Insulin-like Growth Factor-1 hormone (IGF-1) is released from the liver (due to GH) and IGF-1 has a half-life of 22 hours.  Because GH has such a short half-life, the most common medical test for GH actually measures IGF-1 in circulation.
12. GH helps to build muscle, burn fat, and speed healing.  At the same time GH is helping to build muscle, it also helps to build bones, organs, glands, and skin.
13. Laughter can stimulate the release of growth hormone; even anticipating laughter seems to release growth hormone.  Here’s a link to an interesting article about some 2006 laughter research.  And this is a quote from the article:  “Mirthful laughter diminishes the secretion of cortisol and epinephrine, while enhancing immune reactivity. In addition, mirthful laughter boosts secretion of growth hormone, an enhancer of these same key immune responses. The physiological effects of a single one-hour session viewing a humorous video has appeared to last up to 12 to 24 hours in some individuals,” Berk noted, “ while other studies of daily 30-minute exposure produces profound and long-lasting changes in these measures.

Studies and common sense indicate that exercise, diet, and state of mind all affect how much GH is secreted.  I am experimenting to come up with an optimal program for my own purposes; my purposes are to maximize my physical and mental health, to look and feel strong, and to age as gracefully as possible.  Other people may have different priorities such as improving athletic performance, healing a particular injury or illness, or becoming a body builder.

Exercise variables that could affect GH:  when to exercise, what kind of exercise, how long to exercise, how often to exercise, where to exercise, temperature during exercise.

Diet variables that could affect GH:  what to eat, when to eat, how much to eat, what not to eat, when and how long to fast.

State of mind examples:  laughter, positive thinking, having fun, doing things that are enjoyable, doing things that are meaningful, avoiding or minimizing stress.

Sleep variables that could affect GH:  when you sleep, how long you sleep, the quality of sleep, eating before sleep, catnaps.