Rest, Recover, Grow: The Essential Link Between Sleep & Growth Hormone
Summary
TLDRThis transcript discusses the importance of sleep for releasing growth hormone, which repairs tissues and builds muscle. It explains how growth hormone is released in pulses, with the largest spike occurring during deep sleep. To optimize this, the speaker recommends consistent sleep schedules as abrupt routine changes can diminish growth hormone release despite equal sleep duration. They also advise avoiding late meals. Overall, proper sleep promotes greater growth hormone release, improving recovery from exercise and injury.
Takeaways
- 😴 Proper sleep, especially in the first 1-2 hours, is critical for growth hormone release and body recovery
- 💪 Growth hormone promotes tissue repair, protein synthesis, bone/muscle growth - essential for recovery
- 🧠 The hypothalamus and pituitary gland work together to control growth hormone release
- ⏰ Consistent sleep routine optimizes growth hormone release at the right times
- 📉 Missing early deep sleep can diminish the growth hormone spike, even if total sleep is the same
- 🚫 Avoid food 2-3 hours before bed to improve sleep quality and growth hormone release
- 🏋️♀️ Exercise, low blood sugar, stress can also stimulate growth hormone release
- 😑 Chronic sleep issues can negatively impact cognitive function, health and productivity
- 🛏 At-home sleep tests like Sleep Doctor provide an affordable way to diagnose sleep problems
- 🌱 Occasional changes in bedtime are ok, but consistent sleep routine is ideal over time
Q & A
What gland secretes growth hormone into the bloodstream?
-The pituitary gland, which is located at the base of the brain, secretes growth hormone into the bloodstream.
How does growth hormone help with tissue maintenance and repair?
-Growth hormone enhances the transport of amino acids into cells and turns on genes that cause proteins to be synthesized in greater amounts. This allows cells to build more proteins that make up tissues.
What are some of the metabolic effects of growth hormone?
-Growth hormone enhances fat utilization by mobilizing fatty acids from fat storage. This increases circulating fatty acids that can be used for energy. It also causes an overall increase in lean body mass.
Why is the first 1-2 hours of deep sleep important?
-The first 1-2 hours of deep sleep causes a large spike in growth hormone release. This works with other recovery processes during sleep to stimulate tissue repair throughout the body.
How can missing the first deep sleep cycle impact growth hormone release?
-Even if you get enough total sleep, missing the first deep sleep cycle due to an inconsistent sleep routine can result in a diminished growth hormone release.
Why is sleep consistency important?
-Going to bed and waking up at consistent times helps regulate your circadian rhythm and prime your body for processes like growth hormone release to occur at the right time.
How does growth hormone stimulate bone and cartilage growth?
-Growth hormone is essential for normal childhood growth and development. A deficiency can inhibit skeleton growth, while too much can cause gigantism and abnormal height.
What is the role of the hypothalamus in growth hormone release?
-The hypothalamus regulates homeostasis and circadian rhythms. It signals the pituitary gland to release more growth hormone in response to conditions like fasting, stress, or exercise.
Can taking supplemental growth hormone be beneficial?
-While some fitness communities use injectable growth hormone to aid muscle growth, optimizing natural release through lifestyle factors like sleep is a safer recommendation.
What lifestyle habit was recommended to help growth hormone release?
-Avoiding food intake in the 2-3 hours before bed was recommended to help optimize the natural spike of growth hormone during early sleep cycles.
Outlines
🤔 Intro to Sleep, Growth Hormone and Recovery
The first paragraph introduces the importance of sleep for physical and cognitive performance and overall health. It states that sleep is critical for recovery from exercise due to the spike in human growth hormone (HGH) release during proper sleep. The section then previews discussing the effects of HGH on the body, recovery, and sleep protocols to improve sleep quality and HGH release.
👨⚕️ How HGH Helps Recovery and Metabolism
The second paragraph provides more detail on how HGH promotes tissue growth, maintenance and repair. It enhances protein synthesis for building tissues, and mobilizes fatty acids for increased energy utilization. This builds lean body mass, benefiting fitness, muscle growth and body composition. Some clinicians even use HGH to aid patient recovery.
😴 Importance of Consistent Sleep for HGH Release
The third paragraph stresses the importance of consistent sleep timing for optimal HGH release. Even if total sleep duration is adequate, varying bedtime can diminish the HGH spike during the first 1-2 hours of deep sleep. Hence maintaining fixed sleep and wake times regulates the circadian rhythm and HGH release critical for recovery and restorative sleep processes.
Mindmap
Keywords
💡growth hormone
💡tissue repair
💡protein synthesis
💡deep sleep
💡circadian rhythm
💡lean body mass
💡recovery
💡pituitary gland
💡fitness
💡sleep quality
Highlights
Sleep is very important for cognitive and physical performance, productivity, and overall health.
Growth hormone promotes growth of nearly all body tissues including bone, essential for development and tissue maintenance.
Growth hormone enhances transport of amino acids and protein synthesis for tissue repair.
Growth hormone increases fat utilization and lean body mass, beneficial for fitness.
Proper sleep habits help optimize natural growth hormone release.
Sleep doctor home sleep test accurately measures sleep metrics to diagnose issues.
Growth hormone released in pulses, with spikes during deep sleep and after exercise.
Hypothalamus signals pituitary gland to release more growth hormone during stress.
Missing early deep sleep reduces growth hormone spike needed for repair.
Consistent sleep routine optimizes growth hormone release from body clock.
Avoid eating before bed to improve sleep quality and growth hormone release.
Occasional bedtime changes are ok, but erratic sleep harms hormone release.
Body adjusts to new sleep routine over time, preserving growth hormone release.
Growth hormone stimulates protein synthesis for tissue growth and repair.
Great sleep essential for many restorative processes including growth hormone.
Transcripts
you are looking at A sagittal section
through the brain and viewing some very
important structures that are going to
relate to sleep recovery and the release
of an important hormone and I think we
can all agree that sleep is very
important even mild sleep deprivation
over a few days can impact cognitive and
physical performance productivity and
the overall health of a person and the
more physically active you are through
Sports and exercise you could make the
argument that sleep becomes an even more
important part of your recovery process
and one of the reasons why sleep is so
so important for your recovery is that
when one is following proper sleep
habits there's a spike in a hormone
called human growth hormone or HGH so
we're going to talk about some of the
incredible effects that this hormone has
on the body and your recovery not only
recovery from exercise but even from
injury and also discuss some important
sleep protocols and habits that you can
deploy in your life to help you improve
your sleep and the release of growth
hormone growth hormone is released from
this amazing gland called the pituitary
gland the pituitary gland is located at
the base of your brain and I'd often
tell students if you went straight back
from about the bridge of your nose you'd
eventually run into this gland the
pituitary gland secretes growth hormone
into the bloodstream where it can then
circulate throughout the entire body
which is important because growth
hormone promotes the growth of nearly
all body tissues including bone so this
means it is essential for normal growth
and development throughout childhood and
adolescence and as I just hinted is very
well known for its effects on cartilage
and bone growth so any deficiency in
this could inhibit the growth of the
skeleton or if you had way too much of
this during the growth years someone
could grow to be as much as 8 ft tall
and this condition is called
gigantism growth hormone is not only
essential for normal growth and
development but it is also important for
adults as it stimulates tissue
maintenance and repair and even has some
powerful metabolic effects and I want
you to go a little bit deeper with me on
how growth hormone actually helps with
tissue maintenance and repair and how it
exerts these metabolic effects a huge
part of tissue maintenance and repair is
about proteins proteins are major
building blocks that provide structure
for our tissues think tendons ligaments
other connective tissues and of course
proteins are a huge component of muscle
tissue and at the cellular level growth
hormone enhances the transport of amino
acids the building block of proteins
into the cells as well as turns on genes
that cause proteins to be synthesized in
Greater amounts so if I've got more
amino acids to work with inside the cell
and I have the genes turned on to
utilize these amino acids to build more
proteins then the cells can deposit new
proteins into the tissues and this helps
to explain how growth hormone gets
involved in tissue maintenance and
repair and why optimizing growth hormone
release could be beneficial for
recovering from exercise and even
injuries and this has also even led many
clinici Ians like orthopedic surgeons to
utilize growth hormone with their
patients to help speed up recovery from
certain surgeries but what about the
metabolic effects of growth hormone well
growth hormone also enhances fat
utilization and it does this by causing
fatty acids to be mobilized or pulled
from fat storage which would then
increase the amount of fatty acids
circulating in the bloodstream and these
fatty acids could then be utilized and
burned as energy and so the ability of
growth hormone to both promote fat
utilization and increased protein
synthesis in connective tissues and
muscles causes an overall increase in
lean body mass which is another reason
why proper levels of growth hormone can
be beneficial for Fitness muscle growth
and body composition and even why some
of the fitness and bodybuilding world
may try to even take exogenous growth
hormone in the form of an injection and
let me be clear that's not what I'm
recommending here because we want to
focus on optimizing the natural release
of growth hormone and this is where we
start getting into our discussion about
how proper sleep habits can help us to
do this unfortunately not everyone gets
a good night's sleep some people still
feel fatigued even after getting what
they thought was a full night's sleep
others wake up with dry mouth or a sore
throat and some even have interruptions
in their breathing throughout the night
and because of this I want to take a
second to thank the sponsor of today's
video sleep doctor the sleep doctor is
an FDA approved atome sleep test that
accurately measures key sleep metrics to
help diagnose the root cause of your
sleep problems and this this is done
from the comfort of your own bed helping
you to avoid spending a night at a sleep
lab hooked up to various machines in a
strange bed away from your home that's
not only uncomfortable but can often be
expensive so with the Sleep doctor's
test you get to take the test in your
own bed for a fraction of the cost and
starting is easy first you schedule a
brief video chat with a board certified
physician to approve your at home sleep
test then you receive your device in
about 3 business days the device is also
very easy to use and Records your
breathing patterns while you're asleep
and automatically shares the results
with the doctor all in one night of
sleep then after the doctor reviews your
sleep data you receive a personalized
sleep report and a therapy
recommendation depending on the
diagnosis I think we all have a pretty
good idea that sleep is very important
to one's overall health and
understanding your sleep is one of the
first steps to improving it so if you're
experiencing sleep problems and you're
interested in trying one of these tests
go to try sleep doctor.com
to get 50% off your atome sleep test
that information and the link will also
be in the description below growth
hormone is released in pulses increasing
and decreasing throughout the day and
you can see this pulsatile pattern with
the graph but you'll notice on this
particular graph that there are a few
larger spikes and what is it counting
for this well there are a handful of
things that stimulate the release of
growth hormone some of these are low
blood glucose or low concentrations of
fatty acids in the blood which can occur
during fasting or starvation it's also
stimulated by exorcise excise trauma and
stress and during the first two hours of
deep sleep and one thing that we didn't
mention earlier is that the pituitary
gland that released the growth hormone
was often referred to as the master
gland because it doesn't just release
growth hormone it also releases many
other hormones that control other
endocrine glands throughout the body but
we know that the pituitary gland
actually has a boss of its own this
structure above the pituitary gland
called the hypothalmus and it's
important that we mention the
hypothalamus because the hypothalamus is
one of the body's major Regulators of
homeostasis and so if the hypothalmus
gets feedback or signals from the body
about conditions of fasting or
starvation emotional stressors physical
stressors from trauma or physical
stressors such as exercise it can tell
the pituitary gland to release more
growth hormone in response to these
different conditions and the
hypothalamus is also involved in
regulating the body's Circ Cadian
rhythms the sleep wake cycles and
therefore tells the pituitary gland to
release the hormone during a certain
phase of sleep so coming back to this
graph that we looked at earlier the
first large Spike of growth hormone that
you see was due to a strenuous exercise
session and then the second large Spike
occurred during sleep specifically the
first 1 to two hours of deep sleep so as
you can see this first 1 to two hours of
deep sleep is very important for this
spike in growth hormone because if you
get this bike or this extra Bolis of
growth hormone this can work in
conjunction with some of the other
recovery processes that occur during
sleep to help stimulate tissue repair
and various structures throughout the
body including the repair and building
of skeletal muscles not only can you
look at this from the perspective of
exercise and tissue recovery but this is
also important for protein synthesis
that occurs in our neurons like when you
are developing memories and organizing
information that you learn throughout
the day this Spike of growth hormone
also Al helps with this process so if
you miss this first deep sleep cycle you
also can miss this big spike and growth
hormone but you might be thinking wait a
minute if this happens during the first
two hours of sleep how could I miss this
if I get at least the first two hours of
sleep wouldn't I still get the spike
well this is where the Arcadian Rhythm
matters you develop this Arcadian clock
this sleep wake cycle and you could
think of it as if the cells of the body
have the specific clock or schedule that
they are adhering to and are ready and
primed for certain things to occur
during the different phases of sleep one
of those being this larger release of
growth hormone during those first one to
2 hours so let's say you normally went
to bed at 10: p.m. every night but then
the next one or two nights you went to
bed at 11:30 or even later it has been
shown that you will miss or have a
diminished release of the growth hormone
due to this abrupt change in your sleep
routine even if you got the same total
number of hours of sleep it's almost as
if the body is saying oh I missed my
regularly scheduled release of growth
hormone and then moves on with the Sleep
phases and so this is one of the main
reasons why sleep consistency is so
important for growth hormone recovery
and many other restorative processes
that occur during sleep so one of the
habits you want to develop is going to
bed and waking up at the same time every
day which helps regulate your body's
internal clock promotes better sleep
quality and obviously helps to optimize
this nightly release of growth hormone
and I do think it's worth noting that
occasional deviations in your exact
bedtime are not going to be the end of
the world but if you constantly have
this erratic sleep schedule over time
this would not be ideal for growth
hormone and again many of the other
restorative processes that occur during
sleep and obviously your body can make
adjustments to this meaning if you
normally went to bed from like 10:30
p.m. to 7:30 a.m. and maybe you got a
new job that required you to get up
earlier and you changed your sleep
schedule from 9:00 p.m. to 5:00 a.m. or
maybe you move to a different time zone
your body with a little bit of time
would adjust to this assuming you were
moving into another consistent sleep
routine and another little tip that you
could try is to avoid eating 2 to 3
hours before bed as there is some data
that is starting to show that this can
also be helpful to the release of growth
hormone that is coming during that first
one to two hours and can just also help
improve On's overall Sleep Quality if
you avoid say pounding a big old piece
of cheesecake right before bed which
admittedly is one of my major weaknesses
so hopefully this has been a fun and
informative topic and we've just
scratched the surface of one of the many
reasons why great sleep is so beneficial
as well as just scratch the surface on
growth hormone so more to come on both
of these topics but in the meantime with
all this talk about how growth hormone
stimulates protein synthesis you may be
interested to know how much protein you
actually need in a day would you can
check out here in one of our other video
links right there and of course thanks
for watching everyone let us know what
you thought of the video and I'll see
you soon
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