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.)

–> If you’re also going to use supplements, save time and money with this exceptionally comprehensive guide <–

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 56 comments
Stan - November 13, 2016

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!


Ray - July 16, 2017

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.

Robert Martin - July 22, 2018

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.

abdou - July 23, 2018

can this make me taller

    Joe Garma - July 23, 2018

    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.

Cliff Thomas - November 27, 2019

Great article. Exercising can be a good way to increase HGH naturally. Squats, pull-ups and deadlift are the best exercises for that.


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