We all know the signs of aging---loose, flaccid skin, increasing
girth, loss of muscle tone and lean body mass, wrinkles,
fatigue, memory loss, joint stiffness. The list goes on.
We age because our body’s natural production of Growth
Hormone decreases with age; this hormone is responsible
for the development of lean body mass, bone density and
an efficient metabolism that diminishes the body’s
fat-storing capacity.
Age is not the factor that inhibits the body’s release
of Growth Hormone. It’s the physiological changes
that accompany aging that are responsible for it—changes
such as weight gain, obesity, high sugar levels and high
levels of free fatty acids in the blood. All these factors,
however, are to a large extent, within our control through
nutrition and exercise—which means that there is a
lot we can do now ( whether you are 30 or 50) to stimulate
the body’s release of Growth Hormone.
What factors naturally stimulate the body’s release
of Growth Hormone?
Simple. Isn’t it?
Protein contains amino acids that help the body with tissue
repair and growth. Human Growth Hormone is a tissue building
hormone produced in the pituitary gland located at the base
of the skull. It causes growth, repairs tissue, mobilizes
fat stores and shifts the metabolism into high gear—all
of which require the presence of amino acids in the body.
That’s why protein is indispensable for the building
of lean body mass. While high glycemic carbohydrates ( commonly
known as bad carbs) release insulin ( the hormone that persuades
the body to store fat), protein releases glucagon which
turns the body into a fat-burning machine.
A combination of animal and plant protein sources is favorable
for optimum health. If we depend solely on animal sources
for protein, we will be consuming a great deal of animal
fats as well. That’s why supplementing animal sources
of protein with soy protein is highly recommended. Research
shows that the amino acid lysine( abundant in animal protein)
increases the level of bad cholesterol in the body, while
the amino acid arginine (abundant in soy protein) actually
decreases it. This lower ratio of lysine in soy protein
decreases the body’s production of insulin and increases
the production of glucagon. Soy protein consumed regularly
will switch the body’s metabolism to high gear; it
shifts the body from storing fat to burning fat.
Does this mean that we should go completely nuts over protein?
Certainly not. It is vital that we keep a well-balanced
diet of protein, good carbohydrates and essential fatty
acids. The ratio that works best would be about 30% protein,
40-45% low-glycemic good carbs( 4-5 servings a day of fruits
and vegetables, 1-2 servings of whole grains) and 25-30%
essential fatty acids.
Lack of sleep makes us fat. Insomnia releases the stress
hormone cortisol which stimulates the appetite and slows
down the metabolism. That ’s why sleep is so important
not only for weight management but the release of Human
Growth Hormone. Studies show that Growth Hormone is secreted
in Stage 3 and Stage 4 sleep, the first hour or two after
reaching deep sleep. So if we don’t get to the deep
sleep stage, we are sabotaging our body’s capacity
to repair and renew tissues and cells. Unless we get to
that deep sound sleep zone, our bodies will not be releasing
Growth hormone efficiently.
We cannot emphasize enough how important exercise is as
an anti-aging tool. However, not all forms of exercise release
Growth Hormone. Again, studies show that for a workout to
bring about the release of Growth Hormone, it must be sustained
and strenuous enough to create muscle exhaustion. The exercise
must be at the right level of intensity—a level that
is not so high that it causes injury and suppresses the
body’s release of the hormone( chronic marathoners,
for example, show decreased levels of Growth Hormone),yet
strong and resistant enough to bring about fat loss and
metabolic efficiency.
A brisk walk around the park or 20 minutes on the treadmill
will raise your heart rate, but it will not help you release
Growth Hormone. What is needed is a consistent program of
resistance training ( 15 minutes 4 times a week) using weights
or dumb-bells. Interval training for runners come under
this category as well. Short, sustained bursts of anaerobic
workouts ( like weight lifting, interval training) that
create an oxygen deficit in the muscles are the most appropriate
forms of activity because the oxygen deficit shifts our
muscles from burning carbohydrates to burning fat. This
kind of exercise increases our metabolic rate and keeps
it elevated for a good 48 hours after exercise—which
means that we are continually burning fat even after our
workout. At the same time, when muscles contract and relax
during multiple sets of resistance exercise, the body is
stimulated to produce significant levels of Growth Hormone
to repair and renew the tissues that have been placed under
optimal stress.
So what is the best form of exercise? A combination of
both aerobic and anaerobic workouts. This means 30 minutes
of brisk walking, running to get your heart rate up PLUS
15 minutes of weight training, resistance training, intervals
to get your muscles to the point of depletion so necessary
for the stimulation of Growth Hormone. Such a program done
consistently 4-5 times a week will definitely bring results.
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