After 1 week of fasting, they had increased by a massive 1,250% ( 18). Other studies have found similar effects, with double or triple HGH levels after just 2–3 days of fasting ( 19, 20, 21). However, continuous fasting is not sustainable in the long term. Intermittent fasting is a more popular dietary approach that limits eating to brief time periods. Multiple methods of intermittent fasting are available. One common approach is a daily 8-hour eating window with a 16-hour fast. Another involves eating only 500–600 calories 2 days per week ( 22, 23). Intermittent fasting can help optimize HGH levels in two main ways. First, it can help you drop body fat, which directly affects HGH production ( 24, 25, 26, 27). Second, it’ll keep your insulin levels low for most of the day, as insulin is released when you eat. Research suggests that insulin spikes can disrupt your natural growth hormone production ( 28, 29). One study observed large differences in HGH levels on the fasting day compared with the eating day ( 30). Shorter 12–16-hour fasts likely help as well, though more research is needed to compare their effects with full-day fasts. Take beta-alanine and/or a sports drink around your workouts Summary Fasting can significantly increase HGH levels, though more research is needed on shorter fasts.Ĩ.
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