Boost Your Human Growth Hormone in 20 Minutes!

Boost your human growth hormone by doing a 20-minute exercise protocol that can stimulate your own production of HGH by 771%.  HGH levels and telomere length are indicators of life span and health.

Boost your human growth hormone

How to boost your human growth hormone by 771% in 20 minutes

Note that Dr. Joseph Mercola has changed access to his website, and so the links relevant to him will only bring you to a page unrelated to the intended subject matter.

My title headline is compelling: How to Boost Your Human Growth Hormone in 20 Minutes! If I came across that title, it would certainly stimulate me to find out more about it, even as I wondered what the gimmick might be.

People are interested in Human Growth Hormone (“HGH”) because they’ve heard that it’s important for preserving youthful vigor, looks and strength.  HGH is on my radar because one of my main focuses in life is to live a long and strong life.

Attaining this without HGH would be an overwhelming challenge.

Just look at what happens to your body’s production of HGH over time:

Boost your human growth hormone

Even you twenty-somethings are at the halfway mark of HGH production.  At forty, you’re producing about half as much as at twenty, or about 3.5 times less than at your peak.  The rate of decline slows after forty, but the slope is still down.


Why Care About HGH?

There is debate about the value of stimulating the HGH levels of someone at the norm per the above chart.  WebMD has a succinct post, on the subject, which distills down to:

“It isn’t clear if human growth hormone may offer other benefits to healthy adults.”

The “other” in “other benefits” refers to an increase in muscle mass and a concurrent reduction in body fat; however, strangely, the increased muscle doesn’t seem to increase strength.

Could it be that strength wasn’t increased because WebMD’s review, like most evaluations of HGH, is based upon it being injected or introduced some other way into the human body?

That’s not what I’m writing about.

What I am saying is that you can boost your human growth hormone by stimulating more HGH naturally by your own body through doing a certain, precise type of exercise.

This is something I’ve been doing myself for about a month.

But before I get into the exercise bit and it’s effect on HGH production, a word from Dr. Mercola about HGH’s influence on health and longevity:

“Peak Fitness” promotes the production of HGH, “a synergistic, foundational biochemical underpinning that promotes muscle and effectively burns excessive fat. It also plays an important part in promoting overall health and longevity.”

“If you’re over the age of 30, especially if you lead an increasingly sedentary lifestyle, you’ve likely entered a phase known as somatopause (age-related growth hormone deficiency). As your HGH levels decrease, your levels of insulin-like growth factor-1 (IGF-1) also decrease. This is another important part of what drives your body’s aging process.”


The Telomere Factor

The telomere story about its effect on longevity is deserving of it’s own post, or series of them, and, indeed I have written about them before and will continue to do so.

{See Three Months to Longer Life, How Exercise Slows the Aging Process and How to Live to 100.}

But I want to sneak telomeres in here because they too are favorably affected by the exercise protocol I’m about to divulge, which is what Dr. Mercola refers to as “Peak Performance”, and what exercise physiologist Phil Campbell calls “Sprint 8”.

Mercola Update 12/28/21

Dr. Mercola decided to stop access to his videos and blog posts for time periods exceeding two days or so; therefore, the links and video below do not work.

Telomeres are found at the ends of chromosomes.  Their length may foretell life span. They shorten as cells divide.  The shorter they are, the closer you are to meeting your maker.

Back to Dr. Mercola, who says:

“Interestingly enough, telomere length is also modulated by the growth hormone/insulin-like growth factor system, which confirms the beneficial influence of high-intensity exercises on physical aging.”

Enter a Univeristy of Ohio study published in 2008, which maintains that the two interventions most consistently associated with increased lifespan in animal models are caloric restriction, and (as with HGH) the repression of the HGH/IGF-1/insulin axis:

“In humans as well as other species, a reduction in the GH/IGF-1 axis is correlated with increased percentage of total body and visceral fat, decreased muscle mass, decreased physical fitness, decreased immune function, and physiological declines in estrogen and androgen concentrations.”

“Thus, the natural declines in GH and IGF-1 that accompanies age-related degenerative processes implies that the GH/IGF-1 axis may be a causative determinant.”

So, what we have so far is the contention that HGH levels and Telomere length are both determinants of longevity and overall health, and that a certain type of exercise protocol can positively impact them.


Bust Your Butt 8

Since Phil Campbell and Dr. Mercola have their own, different names for this exercise protocol that boosts HGH and telomere length, I’m going to pen one of my own:

“BYB8”, short for “Bust Your Butt 8”

Perhaps not poetic, but quite descriptive, my newly named BYB8 protocol (the same as “Peak Performance” and “Sprint 8”) has been tested to maximize the body’s own production of HGH.

This exercise protocol can boots HGH by 771% in just twenty minutes.

The name suggests the protocol, for to get the HGH boost you must bust your ass eight times.  And, indeed, the type of exercise you’re busting yourself over must involve your buttocks, one of our largest muscles.

How to do BYB8:

1. The Exercise Type.  Choose an anaerobic exercise such as sprinting, running up stairs, running up a hill, biking, stationary biking, an elliptical exerciser or rowing machine.  (Note that any of these will, at least, engage your entire quadriceps, hamstrings and buttocks  — the big muscles in the body that you need to exhaust.)

As Phil Campbell puts it:

“There are many different ways you could do Sprint 8. As long as you can get totally exhausted in 30 seconds or less. That’s the key. If you can’t go longer than 30 seconds — no matter if you’re a professional athlete or just starting — that means you’re doing it correctly. It has to be so intense that after 30 seconds, you’re just praying for those last seconds to go by … “

2. Do 8 Sets, 30 Seconds Each.  After a warm-up, do the exercise as fast/hard as you can for 30 seconds.  Then slow way down (for instance, if you’re sprinting, walk) for 90 seconds and then leap to it again for 30 seconds, and so on eight times.

3. Ingest Protein. Within 30 minutes after the BYA8 session, ingest 20 to 30 grams of protein, either a protein drink (whey is good) or food.  You will accentuate HGH production and muscle-building if you cut carbohydrate ingestion now; in contrast, exercise recovery is accentuated if you do consume carbs.  Basically, it’s a trade-off, so do what supports your goal.

Read Plant vs Animal Protein for Longevity.

BYB8 Words of Wisdom:

1. Ease Into It.  You will not be able to do 8 sets right away.  If you do, you’re probably not busting enough during the 30 seconds.  Particularly if you’re past 40 years of age or have been rather sedentary, begin slowly.  After warming up, try doing the 30 seconds at half power at first.  I’m doing four at full bust and four more slowly. Doing eight, even if just two sets are hard, is a good idea so that you’ll get accustomed to the protocol.

2. Rest.  Most of us will need at least two days of recovery.  For most of us, you will injure or exhaust yourself if you try to do BYA8 more often than every third day.

3. Eat Protein. You’ll need to eat more protein than usual to feed your muscles during the anabolic and growth phases post exercise; otherwise you won’t build enough muscle or recover sufficiently to keep the program going. (Anabolic recovery begins about 45 minutes after exercise, and the growth phase kicks in thereafter till the next catabolic, muscle break-down, creating workout.)

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Finally, as mentioned, I’ve jumped into and am busting my butt with this protocol. I’ll write about my experience once I have something definitive to report…

UPDATE 10/4/14: I’ve sprinted stairs now twice a week over the two years since this was originally posted. After four months, I injured myself by going too hard too soon, and not taking time off when I began to feel a twinge in my Achilles tendon. This caused a several month interruption, so what did I gain by not taking it slowly? Nada. I did get back to it, and reaping the benefits — leaner, stronger, more energetic. Read about this, but mostly about how supplements compare to HIIT when it comes to boosting HGH, in a post I just wrote called, HIIT It Hard for Your HGH Boost.

Let us know what you think of all this in the Comments below.  Are you interested a HIIT program?  If not, why do you hesitate?

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Last Updated on December 24, 2022 by Joe Garma

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Joe Garma

I help people live with more vitality and strength. I'm a big believer in sustainability, and am a bit nutty about optimizing my diet, supplements, hormones and exercise. To get exclusive Updates, tips and be on your way to a stronger, more youthful body, join my weekly Newsletter. You can also find me on LinkedIn, Twitter and Instagram.

Click Here to Leave a Comment Below 47 comments
pop - October 10, 2020

what can we do to reduce the risk of injuries?

pop - October 10, 2020

how much sprinting is enough for a month?

    Joe Garma - October 10, 2020

    Pop, how much sprinting is enough for a month is entirely dependent on the person and his/her goals. You need to assess your capacity to recover, the level of exertion, experience w/ sprinting, vulnerability to injury, etc. Safest bet is to do something that gets your heart and muscles pumping w/o impacting joints, such as biking, burpees, jump roping (some joint impact), striding up steep hills, etc. After a thorough warm up, try 30 seconds of effort, 90 seconds rest, repeat.

Stiffler - January 19, 2021

I have some questions about this topic. It would be nice, if someone could answer them. I don’t know if anyone is still active here, and will answer my questions, but I would appreciate it.
First of all: very interesting topic and really nice article. Thanks for that.
So, you wrote in the article, that it would be better for stimulating GH, if I would eat no carbs after I completed this HIIT workout. I thought it would be important to refill the glucose after training to cause a slightly higher insulin level so the muscles are able to take up the protein. How does it affect the GH outcome, if I would eat a banana for example after BYB8, so my muscles are able to absorb the protein, but after that I wouldn’t eat carbs for the next hours.
My second question is, which benefit will I get for my muscle growth?
You wrote, that the GH outcome will last for a view hours, but is it important that my muscle are still in a repair mode to benefit from those GHs? So for example, I had my back workout yesterday and would do the BYB8-training than would benefit my back from it but not the “healed” muscles or what?
I am looking forward to receive an answer from you, would be very nice.
Nice work and greetings from Germany.

    Joe Garma - January 19, 2021

    Stiffler, can’t know what’s best for your body, given that every body’s different. As a general rule, exercise physiologist Phil Campbell suggest (I quote not him, but the blog post above): “Within 30 minutes after the BYA8 session, ingest 20 to 30 grams of protein, either a protein drink (whey is good) or food. You will accentuate HGH production and muscle-building if you cut carbohydrate ingestion now; in contrast, exercise recovery is accentuated if you do consume carbs. Basically, it’s a trade-off, so do what supports your goal.” Subsequent to this post, I learned that 30 grams of protein after muscle/strength training is good for most people, some being able to handle 40.

    If your recovery drink contains whey, you will get the protein uptake, as whey is quickly assimilated (in fact it’s not ideal to consume whey if muscles aren’t ready to process it given that it creates a glucose spike in most individuals), so you don’t need that banana.

    Not clear about your second question; however, two points that may be related: (1) Although from a HGH perspective doing the high intensity training (HIIT) before muscle building exercise is ideal, the tradeoff is that you’ll have a lot less energy to push yourself during the muscle training session; (2) You don’t build muscles while exercising them — rather they grow during the rest phase, and thus they need to be properly rested. So, assuming you completely tax a muscle group in day 1, day 2 should and maybe day 3 should be periods of rest for that muscle group, and therefore any HIIT during the rest days should only minimally exercise the muscles that require rest.

Ameera - February 10, 2023

Hi, thanks you for this amazing trick.

I want to ask if this method can be used with kids who are shorter than their peers to increase HGH and hopefully increase their hight?

    Joe Garma - February 10, 2023

    Ameera, I don’t know if doing high intensity interval training would sufficiently increase HGH in children to increase their height. I doubt it. I would look to see if any endocrinologists have published papers about using HGH or peptides that upregulate HGH to increase height in children.

Musa - February 15, 2023

Hi –

My father is around 58 years old, he has had sugar for the last 20 years now. His leg muscles and bones are deteriorating really fast. how could he incorporate this regime? should he incorporate this. Please suggest

Also, i’ve a height on 5’11 my weight is 108kgs my age is 29. not really active all all since last 6 years. i recently started this regime however i couldn’t run with full force for 30 seconds. i’ve so far tried this twice and my average peak running time is 11-13 seconds. but im sticking with 8 sets as mentioned above in the blog.

    Joe Garma - February 15, 2023

    Musa, a person has to gradually work up to doing high intensity interval training (HIIT). You father needs to ease into exercise. Begin with stretching and calisthenics, perhaps body weight squats and push-ups on the knees. Also walking every day. Hire a trainer if possible. You could to the same thing and gradually progress until your body is prepared for HIIT. There’s a big chance for injury when performing HIIT before your body is ready. Again, if you can, get a trainer.


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