February 21

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 endogenous production of HGH, resulting in a more youthful and healthy you.

Boost your human growth hormone
Boost your human growth hormone through breathless resistance training. But Granny, an assault bike is better than presses.
Updated on July 22, 2023

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 coaxing my body to maintain a decently high level of HGH would be a difficult challenge.

Not to mention that the way to induce your body to produce more HGH is through a type of exercise called high intensity interval training. That type of training will also increase your Vo2 max, which has a greater correlation to all-cause mortality than any other metric. (See: How To Reduce Obesity In Older Adults and Improve VO2 Max.)

In this post, we’re going to discover how exercise favorably impacts HGH, IGF-1 and even telomere length.


What is Human Growth Hormone and Why Does It Matter?

Human growth hormone (HGH) is a hormone that is naturally produced by the pituitary gland and is essential for growth, cell regeneration, and maintaining healthy human tissue.

Pituitary gland anatomy. The pituitary gland secretes human growth hormone.

HGH is important for strength, health, and longevity. After the age of 30, our growth hormone starts declining, which can lead to decreased muscle mass, increased body fat, and reduced exercise capacity [1].

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

HGH is linked to muscle growth and regulates body composition, muscle and bone growth, sugar and fat metabolism, and possibly longevity [2]. Elevated HGH  levels can provide several health benefits, including:

  • Increased muscle mass: HGH helps to build and repair muscle tissue after exercise, which can lead to increased muscle mass and strength [2].
  • Reduced body fat: HGH can help to boost metabolism and burn fat, which can lead to a reduction in body fat [2][3].
  • Improved bone density: HGH can help to improve bone density, which can reduce the risk of fractures and osteoporosis [1][2].
  • Enhanced healing of fractures: HGH can help to speed up the healing process after an injury, including fractures [4].
  • Increased exercise capacity: HGH can help to increase exercise capacity, which can lead to improved physical performance [3][5].
  • Reduced risk of cardiovascular disease: HGH can help to reduce the risk of cardiovascular disease by improving bone density, reducing body fat, and increasing muscle mass [4].
  • Improvement for erectile dysfunction: HGH can help to improve erectile dysfunction in men [4].
  • Enhanced cognitive function and mood: HGH can help to enhance cognitive function and improve mood [4].
  • Better sleep: HGH can help to promote better sleep, which is important for overall health and well-being [4].

It’s worth noting that synthetic HGH administered by injection is used to treat poor growth in children and adults, short bowel syndrome, and muscle loss in adults [5]. However, HGH injections can have side effects, including nerve, muscle, or joint pain, swelling of the arms and legs, and high cholesterol [5][6]. Furthermore, there is little evidence to suggest that HGH can help otherwise healthy adults regain youth and vitality, and HGH treatments may increase the risk of other medical conditions [7].

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 several years.


The Link Between HGH, Telomeres, the IGF-1 Axis and Exercise

There’s a lot of evidence indicating that exercise has a positive effect on HGH, telomeres and the IGF-1 (insulin-like growth factor 1) axis.

This is good news.

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.

IGF-1 is a hormone produced in response to stimulation by human growth hormone (HGH). It plays a crucial role in promoting cell growth, tissue repair, and overall development.

HGH, IGF-1 and telomeres are worth knowing about, so let’s dig in…

Telomeres and exercise

Telomeres are protective caps at the ends of chromosomes that shorten with age and cellular replication. Telomere length is considered a marker of cellular aging.

Regular exercise has been associated with longer telomeres, indicating a potential anti-aging effect [8]. Studies have shown that exercise has a beneficial effect on telomere length compared with usual care or inactivity, and aerobic exercise slows the decline in telomere length [9].

Although the exact mechanisms linking exercise and telomere length are not fully understood, exercise-induced reductions in oxidative stress and inflammation, along with the activation of telomerase (an enzyme involved in telomere maintenance), are thought to contribute to the preservation of telomere length [10].

Exercise exhibits a favorable impact on telomere length, especially on a chronic pattern and particularly in older individuals [11]. Regular physical exercise has been shown to have a positive effect on telomere lengthening, which decreases mortality in women with breast cancer [12].

The IGF-1 axis

The IGF-1 (insulin-like growth factor 1) axis is a complex hormonal system involving multiple components that regulate the production and activity of IGF-1.

IGF-1 is a hormone produced primarily in the liver in response to stimulation by human growth hormone (HGH). It plays a crucial role in promoting cell growth, tissue repair, and overall development.

The IGF-1 axis consists of the following components:

Human Growth Hormone (HGH): HGH, also known as somatotropin, is produced by the pituitary gland and stimulates the liver to release IGF-1. HGH acts as the primary regulator of IGF-1 production.

Insulin-Like Growth Factor 1 (IGF-1): IGF-1 is a hormone with structural similarities to insulin. It is produced in various tissues, including the liver, and exerts its effects on target tissues throughout the body. IGF-1 promotes cell growth, proliferation, and differentiation.

IGF Binding Proteins (IGFBPs): IGFBPs are proteins that bind to IGF-1, modulating its availability and activity. There are multiple IGFBPs, with IGFBP-3 being the most abundant and significant one. IGFBPs help regulate the distribution, transport, and stability of IGF-1 in the bloodstream.

The IGF-1 axis plays a vital role in growth, development, and maintenance of various tissues and organs throughout life, but like many of the hormones released by our endocrine system, its activity and regulation can be influenced by aging.

The IGF-1 axis and aging

Here’s how aging impacts the IGF-1 axis:

Declining HGH Secretion: With age, the secretion of HGH tends to decrease, leading to lower stimulation of IGF-1 production[13]. This decline in HGH production is believed to contribute to the age-related decline in IGF-1 levels.

Reduced IGF-1 Levels: Aging is associated with a gradual decline in circulating IGF-1 levels [14]. This decline may be partly attributed to the reduced stimulation by HGH. Lower IGF-1 levels have been linked to various age-related changes, such as reduced muscle mass, impaired bone health, and altered metabolism.

Altered IGFBP Levels: Aging can also affect the levels and activity of IGFBPs, which regulate the availability and bioactivity of IGF-1. While IGFBP-3 levels tend to decline with age, other IGFBPs may increase [15]. These changes in IGFBP profiles may influence the bioavailability and transport of IGF-1 in the body.

The age-related changes in the IGF-1 axis have implications for various aspects of health and aging-related conditions. Low IGF-1 levels have been associated with decreased muscle mass, impaired wound healing, increased risk of osteoporosis, and metabolic disorders [16][17].

It’s important to note that the relationship between the IGF-1 axis and aging is complex, and more research is needed to fully understand the mechanisms and consequences of these changes.

The IGF-1 axis and exercise

High-intensity interval training (HIIT) has been shown to increase IGF-1 (insulin-like growth factor 1) levels in the body. The mechanisms through which HIIT affects IGF-1 are not fully understood, but several factors may contribute to this response:

Exercise-induced stress: HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity activity. This type of exercise elicits a significant physiological stress response in the body [18]. The stress response activates various signaling pathways, including those involved in IGF-1 regulation [19].

Growth hormone (GH) stimulation: HIIT has been shown to increase GH secretion [20]. GH stimulates the liver to produce IGF-1. The rise in GH levels during HIIT may contribute to the subsequent increase in IGF-1 levels [21].

Muscle damage and repair: HIIT can cause muscle damage due to the high-intensity contractions involved. This muscle damage triggers a repair and regeneration process in the body [22]. IGF-1 plays a crucial role in muscle tissue repair and growth. Elevated IGF-1 levels following HIIT may facilitate the repair and remodeling of damaged muscle tissue [23].

Metabolic adaptations: HIIT has profound effects on metabolic adaptations, including improved insulin sensitivity and glucose metabolism [24]. IGF-1 is known to interact with insulin signaling pathways and influence glucose uptake and metabolism [25]. The improvements in metabolic function induced by HIIT may be associated with increased IGF-1 levels.

It’s important to note that the exact mechanisms underlying the relationship between HIIT and IGF-1 are still being studied, and further research is needed to fully understand the intricate interactions.


Boost Your Human Growth Hormone with Sprint 8

4 seconds of intense exercisex
An air bike (aka assault bike) like this one from Rogue Fitness is ideal for HIIT because it requires the use of both your upper and lower body muscles, thereby compounding the metabolic load and effectiveness of short bursts of exercise.

So, now you have a good idea that exercise is an important and capable activator of telomerase, the enzyme that helps telomeres resist shortening as cells divide, and it can boost IGF-1 and HGH.

But what kind of exercise?

Both aerobic exercise and resistance training can boost your human growth hormone levels, but the magnitude of the increase may vary depending on factors such as exercise intensity and duration.

High-intensity interval training (HIIT) is particularly effective in stimulating HGH release. HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity activity. This type of exercise has been shown to elicit a substantial HGH response in both trained and untrained individuals [26][27].

The precise biological mechanisms through which exercise influences HGH secretion are not fully understood. However, some proposed explanations include:

  • Neural stimulation: Exercise, especially high-intensity workouts, stimulates the sympathetic nervous system, leading to an increase in HGH secretion [28]. This neural activation may trigger the release of HGH from the pituitary gland.
  • Lactic acid accumulation: Intense exercise can result in the accumulation of lactic acid in the muscles. It is believed that this accumulation stimulates HGH release as a compensatory mechanism [29].
  • Blood flow and oxygen delivery: Exercise improves blood flow and oxygen delivery to the muscles. This increased blood perfusion may enhance the delivery of nutrients and growth factors, including HGH, to the target tissues [30].

Various studies indicate that high-intensity exercise can increase HGH levels.

Here are two key findings:

  1. A minimum duration of 10 minutes of high-intensity exercise can increase HGH levels in men [31], which was the cohort studied, but undoubtedly the same or similar results would occur in women.
  2. High-intensity exercise can increase HGH levels, but the physiological mechanisms involved in the increase of HGH after acute aerobic versus acute resistance exercise may also be important [32].

Physical exercise is associated with increased serum concentrations of IGF-1, which is decreased in elderly patients and has been shown to play a critical role in formation, maintenance, and regeneration of skeletal muscles [33].

OK, with all that as some background, let’s get into a specific HIIT protocol that will boost your human growth hormone, the Sprint 8.

Sprint 8

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Phil Campbell is an exercise trainer who through much testing, trail and error developed the Sprint 8 protocol, a specific form of high-intensity interval training (HIIT) designed to optimize cardiovascular fitness and promote various health benefits. The protocol consists of short bursts of all-out exercise followed by active recovery periods.

Campbell lays out the details about his Sprint 8 program in the video above, which I will also summarize.

Here’s an overview of the Sprint 8 protocol and how it may boost human growth hormone (HGH) levels:

Structure of the Sprint 8 Protocol

The Sprint 8 protocol involves performing a series of eight intervals, each lasting 30 seconds, with a 90-second active recovery period between intervals. The intervals are typically performed on cardio machines such as treadmills, stationary bikes, or elliptical trainers. The exercises are performed at maximum effort during the high-intensity intervals.

Impact on HGH Release

The Sprint 8 protocol has been suggested to stimulate HGH release in the body. The intense nature of the intervals and the short recovery periods may elicit a robust physiological stress response, leading to an increase in HGH secretion. Here are a few potential mechanisms through which the Sprint 8 protocol might boost HGH levels:

Neural Stimulation

The high-intensity efforts during the Sprint 8 intervals activate the sympathetic nervous system. As I mentioned above, neural stimulation is known to play a role in HGH release, and the intensity and duration of the intervals in Sprint 8 may promote significant neural activation and subsequent HGH secretion.

Metabolic Stress and Lactic Acid Accumulation

The all-out efforts during the Sprint 8 intervals can induce metabolic stress and contribute to the accumulation of lactic acid in the muscles. This metabolic stress is believed to be associated with HGH release as part of the body’s compensatory response.

Growth Hormone Response to Exercise

HIIT, including the Sprint 8 protocol, has been shown to elicit a substantial growth hormone response in both trained and untrained individuals. While the precise mechanisms are not fully understood, the intensity and nature of the exercise stimulus appear to be key factors.

It’s important to note that the exact impact of the Sprint 8 protocol on HGH levels may vary among individuals and could be influenced by factors such as age, fitness level, and overall health. It’s important to ease into Sprint 8 slowly — even if you are a regular exerciser — and that you get adequate recovery between sessions; for most people doing this twice per week is plenty.

How to do Sprint 8

There’s three steps to doing the Sprint 8.

1. Choose your exercise

Choose an anaerobic exercise such as sprinting, running up stairs, running up a hill, a stationary bike, an elliptical exerciser, rowing machine, or (my favorite) an air (assault) bike, like the one shown above.

Phil Campbell says that there are many different ways you could do Sprint 8. The point is to get near  exhausted in 30 seconds or less. That’s the key. The workload needs to be sufficiently intense that after 30 seconds, you’re just praying for those last seconds to go by so you can get to the active rest phase.

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.

Sprint 8 Protocol

Boost your human growth hormone with the Sprint 8 protocol.

3. Ingest protein

Within 30 minutes after Sprint 8 session, ingest 20 to 30 grams of protein, either a protein drink (whey is good) or food.

Spring 8 words of wisdom

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.

Rest and recover.  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.

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.)


Boost Your Human Growth Hormone with Sleep and Diet

Sleep and diet play crucial roles in the body’s natural production of human growth hormone (HGH). Both factors can influence HGH secretion, and optimizing sleep quality and maintaining a healthy diet can support its production.

Let’s dig into some details…

Boost your human growth hormone with sleep

Restorative sleep is essential for the body to function properly, and it plays a crucial role in the release of human growth hormone (HGH). Here are some ways that restorative sleep can boost HGH levels:

Stimulates HGH release: HGH release is stimulated by sleep, especially deep sleep or slow-wave sleep (SWS) [34][35]. Growth hormone secretion typically takes place during the first few hours after sleep onset and generally occurs during SWS [35].

Reduces cortisol levels: Cortisol is a hormone that is released in response to stress and can interfere with HGH release. Restorative sleep can help reduce cortisol levels, which in turn can help increase HGH levels [36].

Promotes cellular repair: During restorative sleep, the body repairs and regenerates tissues, including muscle tissue. HGH plays a key role in this process, as it helps stimulate the growth and repair of cells [37].

Improves metabolism: HGH helps regulate metabolism, and restorative sleep can help maintain normal HGH levels, which in turn can help improve metabolism [37].

You can also take a melatonin supplement prior to bedtime. Famed melatonin researcher Dr. Walter Pierpaoli formulated the very effective Melatonin MZS brand.

You may also consider L-tryptophan. It’s an essential amino acid that is a precursor to serotonin and melatonin, and it’s also involved in the regulation of HGH secretion. Tryptophan-rich foods, such as eggs, milk, beans, and meat, can naturally boost HGH levels, and you can supplement with it as well.

In summary, restorative sleep can boost HGH levels by stimulating HGH release, reducing cortisol levels, promoting cellular repair, and improving metabolism. To promote restorative sleep, it is recommended to establish a regular sleep schedule, avoid caffeine and alcohol before bedtime, create a relaxing sleep environment, and limit exposure to electronic devices before bedtime [34].

Boost your human growth hormone with diet

Nutrition plays a significant role in supporting HGH production. A balanced diet that includes specific nutrients can positively impact HGH levels.

Here’s how diet influences HGH:

Eat foods rich in melatonin: As previously mentioned, foods such as eggs, fish, mustard seeds, tomatoes, nuts, grapes, and raspberries are highly recommended by experts [38][39][40]. Melatonin-rich foods can increase the release of HGH by up to 157%, with raspberries giving the best boost to your levels [40].

Reduce sugar intake: High blood sugar inhibits HGH release, so reducing sugar intake can help maintain normal HGH levels [38][41]. Read How to Measure and Fix Your Blood Sugar.

Eat foods high in protein: Amino acids found in protein help synthesize L-orthinine, a compound that raises HGH levels [40]. Foods high in protein include meat, eggs, fish, spinach, and unsweetened yogurt [41][40]. Read my posts about protein.

Lose weight: Carrying excess weight can interfere with normal bodily functions, including that of the pituitary gland, which produces HGH. Losing weight can help increase HGH levels [42]. Read my posts about losing body fat.

Consider caloric restriction and fasting: Some studies suggest that caloric restriction and fasting can increase HGH levels [38][42]. However, more research is needed to confirm their effectiveness. Read my posts about time-restricted eating.

In summary, to boost HGH levels naturally through diet, it is recommended to eat foods rich in melatonin, reduce sugar intake, eat foods high in protein, take melatonin supplements, perform high-intensity exercises, get enough sleep, lose weight, and consider caloric restriction and fasting.


Let me know what you think in the Comments below about all this, and especially how you can boost your human growth hormone with the Sprint 8 method .  Is this something you are willing to do?  If not, why do you hesitate?

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Last Updated on February 7, 2024 by Joe Garma


telomeres, whey protein, Phil Campbell, Speed 8, Human Growth Hormone, HGH, life span, protein, IGF-1, longevity

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  1. Well, I think that the natural method in increasing HGH is way better than those that they inject to your body, which if you get too fascinated with, can harm your body. That’s why it’s really great that you’ve enumerated the exercises here with the video.

    1. Thanks for the sensible critique. Me & my neighbor were just preparing to do a little research on this. We got a grab a book from our area library but I think I learned more clear from this post. I’m very glad to see such magnificent information being shared freely out there.

  2. Absolutely extraordinary stuff. I really liked this idea. The methods listed here are certainly effective. It is a very informational and valuable post for everyone interested in fitness. Great sharing…
    Thanks for sharing this…

    1. I’ve been applying this to my own workout regimen. Using stairs rather than sprinting or the elliptical. Is taking time to maintain intensity and to recover, but the progress is steady and it’s making me feel stronger overall.

  3. I
    I started lifting weights 1 year ago some everyday until it hurts.i do 6 sets of sprints 3 to 4 times a week at the end of a jog or by itself.Im 62.doesnt take long but i am increasing it.Its hard but good.

    1. As I sit here nursing a sore Achilles tendon, I feel compelled to suggest that you give yourself enough time between exercise sessions in order to properly recover. Sprinting 3 or 4 times a week is a lot for the post-40 crowd like us, Ralph, assuming you’re going flat out. Suggest you reduce the number of sprinting sessions per week and instead do a couple of mobility exercises aimed at getting a full range of motion in the joints. Check out http://www.mobilitywod.com for inspiration and technique.

      1. hey Hoe thanks for quick reply.Should one warm up before sprintimg and is it stressful for the heart?Mine is ok and I have been working out all my adult life.My son and I started boxing last year which was hard but seemed to get umore used to it as time goes on.

        1. Yes, warm up is essential, and it should be a similar action to the sprint. So if you’re sprinting on flat ground, the warm up should be gradually increasing your running pace, set by set, till you’re ready for a full out effort. That said, know that even with well-coached, nationally ranked, young athletes, pulled muscles and other injuries are common to sprinting. So beware.

  4. I’ve added this workout to my routine. I really wonder if I can “channel” exactly where the HGH goes in my body, or does it just spread out wherever it wants to go… Great stuff!

  5. Does it help you grow taller? I’m under 20 and I’m just starting to do this, if it does help you get taller, how much taller would you say?

  6. Wondering what you think of aerobic threshold exercise as espoused by Maffetone? Wondering if it might be good to combine both somehow.

    1. Kris, don’t know about Maffetone, but can comment on mixing aerobics and the anaerobic HIIT.

      The first thing to say is that form is impt w/ any exercise. Without proper form, not only will the exercise not delver its intended purpose, but injury is inevitable. Jogging is a pertinent example. Most people I observe jogging are using poor form, or they themselves are structurally unsound. The longer they run that way, the more potential problems will occur.

      Next, the blending of the strength/muscle, hGH producing HIIT with the cardiovascular/endurance conditioning of aerobics is ideal. After a warm-up, I would first do the HIIT and then the aerobics. If you reverse the order, the HIIT output will suffer. You could also do them on separate days, but make sure there’s enough time for your body to recover.

      1. Thanks for the response Joe.
        I think my form is good. I hardly ever get injuries.

        Maffetone basically says that athletes of all levels should fully develop their aerobic fitness before moving onto incorporating interval workouts.

        He’s trained many successful pro athletes and claims this works.

        I’ve been doing his protocol for a little while now and I am seeing the improvements he talks about, however I wonder if I am missing out by leaving out the HIIT workouts in the meantime.

        I guess in the end I just need to follow what feels right for me and maybe experiment and measure the results.

        1. Kris, makes sense that a person has a decent level of aerobic capacity before jumping into HIIT. And, I would add, some decent mobility in the joints and flexibility in the soft tissue is good too before HIIT. The question is how much is enough? I’ve benefited quite a bit from HIIT. In my case, it’s mostly sprinting stairs. When I started this I had decent, but by no means “fully developed” aerobic fitness. I did have, however, pretty good mobility given my yoga. Now, I’m just one data point, but I doubt that many people that have benefited from HIIT first were fully aerobically developed. I think the key thing is to start slowly — don’t go full out until you have some experience with it, make sure you fully recover after each session (I can only do it twice per week, and in the beginning, only once), and stretch, stretch, stretch. My 2 cents.

  7. Wonderful stuff.. Since I was a kid running wasn’t for me, id rather sprint like a cat … I always tensed my muscles and i have always had a great body on me. I loved getting out of breath really quick and people would say I was unhealthy including my PE teacher but I always knew and tried to explain even as a child that faster your heart goes the better your body reacts. I’m definitely biking hard and sprinting back.

    1. Well, Andrew, your predilection will serve you well as the years pass and — through your HIIT — you keep your human growth hormone pumping.

      The key is to give yourself the space to recover (including the right food and stretching) so that you don’t injure yourself.

  8. Really loved this articol. Except exercising and sleeping what do u think one can do to boost hgh?do u think reflexotherapy with essential oil (peppermint,ginger..i wont write the producer) can help?

    1. Eugenia, I don’t know enough about essential oils as they relate to human growth hormone to respond to your question. Suggest that you Google around and see if some authoritative sites report their effectiveness in this regard. Do know that ginger is great to regularly consume, especially so if one has inflammation, something that scientists now think is an amplifier of many chronic diseases.

  9. Can I simply just say what a relief to uncover someone
    that actually knows what they’re talking about on the web.
    You actually understand how to bring an issue to light and
    make it important. A lot more people need to
    read this and understand this side of the story.
    It’s surprising you aren’t more popular because you most certainly have the gift.

  10. Joe,
    I’d read that one’s body is most ready to absorb proteins needed to help muscle recovery within one hour of working out. However, I also read that eating within 2 hours after a workout can stimulate insulin levels which can counteract the positive effects of HGH. So I was thinking of making my post workout protein foods void of dairy or carbs.

    1. Graybear, my thoughts on this is to not make it too complicated. Think it will suffice to drink some whey protein within an hour of completing the exercise, and not be concerned w/ the insulin effect. Whey is quickly absorbed into the blood (and hence feeds the muscle) which is why it’s the preferred protein source for weightlifters. Whatever you do post HIIT, human growth hormone will be elevated for some hours afterwards.





    1. Bob, you’ve got a lot going on, and not even a medical doctor would be able to accurately diagnose and treat you online. If I were in your shoes, I’d find a good naturopath or doctor practicing integrative medicine, because these disciplines seek to discover the underlying causes of disease/chronic health issues. Rather than treat symptoms, these health practitioners try to treat the causes.

      In your case, extensive blood tests might reveal high systemic inflammation, or significant hormone imbalances that contributes to some of the conditions you describe. A chiropractor might reveal that some spinal misalignment could cause some of your issues. Unfortunately, there’s probably no easy answer, and so you need to find someone with the willingness and capacity to figure things out.

      I hope this helps point you in the right direction, and good luck!

  12. Hi, i have been doing S8W interminently since 1 mounth. And i am doing IF on my diet. After i pass S8W i feel its immediate energy. I recomment all to do it. But wit IF…

  13. I do a fast 45 second sprint 3 times in 28 minutes but keep up a medium pace the rest of the time. breathing can be difficult for the first 15 minutes but then my body adjusts and my breathing is smoother for the rest of the exercise. My throat and lungs feel quite clear after I’m done.

    I disagree with you on getting 20-30 grams of protein afterwards if you are over 35-40 years old. There has been quite a bit of research showing that most people that old eat too much protein which decreases lifespan (IGF-1 and Mtor vs AMPK pathways)

    I too have been impatiently waiting for bridges 2 & 3 as per Ray.

    Keep up your good work!


  14. I’ve been doing Sprint 8 / Peak 8 for about two years. It is a great workout! You definitely feel exhausted when you’re done. I think I’ve gotten good results with it.

    Recently, it appears that Dr. Mercola is recommending doing something different than Peak 8. He calls it the Nitric Oxide Dump. I’m now trying that instead of Peak 8. I’ve been doing it for about 5 weeks now. It does appear to be a good exercise, but I’m not sure yet if it is a complete replacement for Peak 8. I was doing Peak 8 three times a week. The recommendation for the Nitric Oxide Dump is three times per day (it only takes 3-4 minutes to do it).

    I’m going to keep trying the Nitric Oxide Dump for a few more weeks and then I’ll decide if I’ll stick with it or switch back to Peak 8.

  15. Growth hormone usually results in an increase in height for growth hormone-deficient individuals, as long as the growth plates have not fused. The reason for the growth hormone deficiency should be understood, and it is important to recheck for growth hormone deficiency when the child is an adult because some children no longer test as if they are growth hormone deficient when they are fully grown.

    1. Abdou, even a doctor (which I’m not) could answer your question w/o evaluating you and testing your current HGH levels, noting your age and seeing if your growth plates have fused.

    1. 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.

  16. Hello.
    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.

    1. 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.

  17. 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?

    1. 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.

  18. 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.

    1. 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.

  19. Hello,

    I’m a 50yo male and I’m interested in your program except for one point, the fact of consuming proteins AFTER the effort.
    You see, at present, my breakfast is a 2 eggs omelett including 30 grams of cheese and 35 grams of ham. It’s a delicious 40 g of proteins shot that avoids me feeling hungry during the whole morning.
    If I follow your advice, I’d have to practice HIIT before breakfast which means starving. I’m afraid of doing so.
    Is it really impacting to have my protein breakfast first ?

    1. There’s the ideal, and then there’s the real; in addition, an individual’s goals are important to consider.

      So, ideally, the literature says that doing HIIT in the morning fasted (before you eat) will have a greater metabolic effect than after eating. This is because if you haven’t eaten during the +/- 8 hrs while sleeping, nor subsequent to arising, your preferred fuel for exercise (glucose) will be low, leaving fat stores as the energy source to fuel the exercise (https://www.levelshealth.com/blog/what-effect-does-fasted-exercise-have-on-metabolism). Therefore, if the goal is to lose body fat and your conditioning enables you to tolerate HIIT, then ideally doing it while fasted should help with body fat loss.

      All that being said, there is the “real”, and if what’s real for you is that you’re more willing to exercise after eating, than do that; however, I encourage you to reevaluate the amount of cheese and ham that you’re eating each morning, as they both are high in saturated fat, the protein in those foods contain a lot of the amino acid Methionine, which is something you want to minimize for healthy aging (https://www.nature.com/articles/s42003-021-02254-3). Moreover, if the ham is processed, a steady diet of it could affect your health (https://www.hsph.harvard.edu/news/hsph-in-the-news/are-all-processed-meats-equally-bad-for-health/).

      Consider eating the omelette only before HIIT and then afterwards, consume a smoothie filled with vegetables (spinach, kale, etc.), a plant-based protein powder (pea, rice, hemp) and a small amount of fruit (want to minimize the sugar). Doing this will get your 40 grams of protein.

  20. Hi, this sounds good. But I’m abit confused is there any proof that it actually increases testosterone by 771% it sounds a little too good to be true. Can someone verify please.

    1. Hamza, I don’t think the word “testosterone” was mentioned in the post. It discusses “human growth hormone”. High intensity interval training naturally induces the body to produce more HGH, but of course that post-exercise spike is that that — a spike, that gradually recedes back to a person’s normal levels.

    1. Romain, how often you do any HIIT workout first depends on your baseline fitness level. You need a good level of aerobic fitness (and good joints if sprinting) before stressing the body with HIIT. Once you have this baseline, begin with one HIIT session per week until you get comfortable with it, then add another session. Unless you’re a trained athlete, three time per week should be the max.

    1. Combining strength training and HIIT can be beneficial for building muscle, increasing fitness, and enhancing endurance. But, even a person who is very fit is not going to be able to do both to maximum capacity in the same session; this is especially true as we get older. To avoid an increased risk of injury and a longer recovery period, it would probably be better to train for strength on a different day than HIIT. If the objective is to boost HGH, the described HIIT with high intensity will suffice. Of course, you also gain cardiorespiratory and muscle-building benefits.

  21. Joe,

    Thanks you for all the great articles you publish — your analyses are thorough and still understandable by we lay people. Was curious as to your take on using vibration platforms to enhance the benefits of exercise, specifically those involved in muscle strength and growth? Can it stimulate HGH given how it engages so many muscles simultaneously? I am a 65 YO woman, 5’ 3” and 106 pounds. I am lean, with a body fat percentage of 24. I have mild osteopenia and am trying to address it via 20 minutes a day on my vibration plate, doing weight bearing and body resistance training at least 2-3x a week, walking in zone 2 at least 2 hours per week, and eating more protein (50 grams at breakfast, with another 40 or so after.) I have never had luck with HIIT — it just exhausts me to do it. Oh, and I have no gallbladder – does that matter in stimulating HGH? Thanks for any insights you may offer!

    1. Clara, what you’re doing is impressive! The vibration platform, also known as whole-body vibration (WBV) machines, are, as you know, exercise devices that produce vibrations to stimulate muscle contractions and enhance physical fitness. They can improve circulation, bone health, balance/stability and a bit of muscle tone, but if you want to gain strength you’d have to so things like squats or push-ups on the platform.There’s no evidence that vibration platforms can boost HGH. Re gallbladder/HGH, having no gallbladder does not directly impair a person’s ability to increase HGH. The gallbladder is an organ that stores and releases bile, which aids in the digestion and absorption of dietary fats. However, HGH production is primarily regulated by the pituitary gland and influenced by various factors unrelated to the gallbladder. Re getting exhausted with/after HIIT, try reducing your effort and getting enough recovery afterwards. Do it no more than 2x a week, and given all the other exercise you do, perhaps one will suffice. Also, know that resistance training alone can boost HGH, just not as much as HIIT.

  22. Joe, good advise on the HIIT training. At 84 I have been bodybuilding/strength training for 60+ years. Lately I had upped the sets to 3 per body part. I began to notice that my strength was less than it should be…I was overtraining. I have cut back to one set of 8 exercises with very little rest between exercises. I am finished with my workout in about 20 minutes. Like you suggest, I drink a protein drink afterwards. Whey protein seems to work better for me than plant protein.
    The main thing is to train with intensity 3 times per week, get enough sleep and pay attention to your diet. Listen to your body.
    Thanks for the great inspiring articles, Joe.

    1. In the video Phil Campbell relates the results of people he’s trained, and I’ve provided several footnotes to studies that show the connection between HIIT, such as Sprint 8, and an increase in HGH.

  23. Hi Joe, I posted the below message a few years ago. I think you may have missed it due to a lot of messages being posted at the time. I’m curious what your comment would be on this.

    I’ve been doing Sprint 8 / Peak 8 for about two years. It is a great workout! You definitely feel exhausted when you’re done. I think I’ve gotten good results with it.

    Recently, it appears that Dr. Mercola is recommending doing something different than Peak 8. He calls it the Nitric Oxide Dump. I’m now trying that instead of Peak 8. I’ve been doing it for about 5 weeks now. It does appear to be a good exercise, but I’m not sure yet if it is a complete replacement for Peak 8. I was doing Peak 8 three times a week. The recommendation for the Nitric Oxide Dump is three times per day (it only takes 3-4 minutes to do it).

    1. Hey Ray, yeah, I guess I did miss it. Glad you reposted. Don’t know about Mercola’s nitric oxide dump. Sounds markety. Unlikely to be a Sprint 8 replacement, particularly from the perspective of increasing your Vo2 max, which is more correlated with all-cause mortality than anything else studied. In other words, improving the maximum rate of oxygen consumption attainable during physical exertion (Vo2 max) is about the single best thing a person can do to avoid dying for any reason in any given year (all-cause mortality).

      1. Thanks Joe! I am a big fan of Sprint 8. I’ve been reading and following Phil Campbell for many years. I probably should not have associated Mercola with the Nitric Oxide Dump. He did have a couple of articles on it a few years ago, but it was developed by Zach Bush. It seems like it has a lot of benefits and not as strenuous on your body as Sprint 8. I’m 75 years old now and seem to always have some physical ailment which impacts my exercise to some degree. I develop fewer ailments with the nitric oxide dump than I do with Sprint 8. If I get 60-70% of the benefit of Sprint 8 with the Nitric Oxide Dump, that would seem to be a good tradeoff.

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