인간 성장 호르몬: 달리기와 단식을 통해 수치를 높이는 방법

### 인간 성장 호르몬의 비밀 스프린트와 단식의 힘
* 🛌 잠이 든 후 약 1시간이 지나면 뇌하수체 전엽에서 소마토트로핀 또는 인간 성장 호르몬(HGH)이 분비되는데, **성인은 밤에 약 400단위, 청소년은 하루에 최대 700단위까지 분비**할 수 있습니다.
* 🏃 연구에 따르면 단 30초의 격렬한 달리기 후 **최소 771%, 최대 2000%까지 증가**한다는 추정치가 있을 정도로 달리기를 하면 HGH 수치가 크게 높아질 수 있습니다.
* 💪 단거리 달리기와 같은 고강도 훈련에 꾸준히 노출되면 **강력한 체격**을 자랑하는 올림픽 단거리 선수들처럼 **엄청난 성장**을 이룰 수 있습니다.
* 🌊 5K 달리기를 하는 동안 단거리 달리기를 하는 것과 같이 규칙적인 루틴에 스프린트를 포함하면 **조건이 완벽하게 통제되지 않더라도 HGH 분비를 자극**할 수 있습니다.
* ⏳ 단식은 또한 HGH 분비를 촉진할 수 있는데, **7일간 단식하면 HGH 수치가 1,250% 증가**하고, **2일간 단식해도 200% 증가**할 수 있다는 연구 결과가 있습니다.
* 🍖 식사 기간에는 적절한 영양 섭취가 중요하며, 특히 **계란과 붉은 육류와 같은 고지방 식품은 HGH 수치와 근육 보존**에 도움이 된다고 강조합니다.
* 😴 수면의 질과 가바 및 멜라토닌과 같은 물질을 보충하면 **성장 호르몬 생산을 더욱 촉진**하여 **성장 호르몬 수치를 극대화**하는 효과적인 전략의 중요한 구성 요소가 될 수 있습니다.
* 📈 전반적으로 **달리기, 단식, 적절한 영양 섭취**를 병행하면 HGH 수치에 큰 영향을 미쳐 개인의 신체적 잠재력을 최대한 발휘하는 데 도움이 됩니다.

달리기를 하면 인간의 성장 호르몬이 최대 2000%까지 증가합니다.

Approximately one hour after you go to bed, the anterior lobe of your pituitary gland begins to vibrate and pulse, releasing an elixir called somatotropin, or, as you might more colloquially know it, human growth hormone—the most powerful growth

molecule known to mankind, appropriately named, I'm sure you'll agree. Your concern, and equally my concern if you're watching this as a mature human being, is that we're only secreting approximately 400 units of this elixir. But if you're watching this with peach

fuzz and spots, sorry, fret not; you'll grow out of it, like I did. You're sitting rather pretty at nearly 700 units per day. Oh, boy, if I'd had the information I'm giving you now at 14... but I didn't. I was inside playing

Halo 3 and Call of Duty 4, like Gollum. But, at the same time, other than maximizing bone growth during puberty, there are still stories of growth spurts after puberty. I have some interesting theories I'm pondering to share

in this regard, if you're interested, perhaps you can let me know. And, of course, muscle growth, bone density... I mean, when was the last time you shat yourself? Look, it's not something I'm particularly fond of doing. Being a weak

frail old man isn't something desperately high on my agenda, and neither do I wish to entertain any aspect of my life entering a dire spiral about why I never reached my genetic potential. Did you know 95% of adults over 35 will never sprint again in their

Lives ever 35, the grave cannot come sooner for these, particularly, you know, frankly, meek prey of people. And herein lies both the festering tumor of cancerous disease on your body and the system that promises to remove this heavy weight.

Extract this parasite and let your physical potential be realized. So, sprinting: if you were to go to your local park or beach and run flat out as hard as you can for 30 seconds, rest for about 4 minutes, and then repeat that procedure five times, your human growth

hormone would go up a minimum of 771%. Which, to be transparent with you, is actually a fairly conservative figure, with some studies estimating a 2000% increase in HGH. Other results indicating HGH can be as much as, or as

high as, I should say, 10 times your baseline after an hour of sprinting bouts. You know, I always like to rationalize or theorize why something like that might yield such astronomical results. When you look at a study, it tries to control reality in an attempt

to measure a particular variable or metric through a series of, you know, cause and effect. We come back to the need to be powerful, to be formidable. Environment or… need is the measure in which you express your means to be deadly, to be dangerous. When is the last

time you had a need, not a desire, to be a killer? When is the last time in recent memory that you needed to perform at 100%, maybe even past that, because not performing at that level meant you traded your life? In my estimation, most people never expose

themselves to that kind of stimuli, it's very rare in our society because, frankly, we actually live in, you know, a fairly safe society. Then I started asking myself the question, what might be the consequences of that particular exposure? Monumental growth, I mean,

you look at these Olympic sprinters, they're built like killers—tall, muscle-bound killers. Now, the metric in which you can perform this consistently and reliably has always been the factor that most people struggle with, uh, including myself, to be completely transparent with you. It's

just not practical. Now, I'm fortunate to live in an area of the country where the beach is, you know, less than a 5-minute walk from my residence. Um, three times a week, I will do a 5K in the morning. Halfway through runs (about

2.5 km), I will slow and do three bouts of sprinting, which last approximately 10 to 15 seconds. Now, some would argue that this doesn't meet the controlled conditions of 30 seconds, but nevertheless, I meet the essential conditions of exposure to the highest

intensity of physical performance. The impacts of HGH stimulation are all but guaranteed, you know, on a personal note, actually—have you ever tried to sprint flat out for 30 seconds? It is extraordinarily difficult. I mean, ATP only lasts about 10 seconds, which is the

fuel needed to execute at that kind of level. I think incorporation of this kind of training in cardiovascular exercises is fairly simple, even if you, uh, did cycle sprints as well. If you can push past the anxiety of performing this in public, because, you know, there are

Certain attention that you garner when you perform high-intensity training in a public context. Then again, most people are so self-absorbed that they couldn't care less. That is really the irony of social anxiety: nobody cares. In all my research, nothing has had

more impact on HGH than sprinting. Then again, there is some reliable research that any style of high-intensity training where you are performing flat out usually has reliable results on stimulating human growth hormone. For example, there was a study found that a young individual experienced a

significant increase in HGH immediately after resistance exercises, with levels peaking shortly after the workout, but then gradually coming back to baseline. Now let's—let's discuss something else that um is challenging, but in a more different configuration. So, for example, if you were

to cease all eating for 7 days, only supplementing with water, your HGH would increase as much as 1,250%. But even if you did 2 days, you'd still see increases in HGH markers to around approximately 200%. Fasting

enhances the secretion of HGH by increasing both the frequency and amplitude of its release. This means that during fasting, HGH is released more often and in larger amounts compared to when somebody is in a fed state. And, and just a brief little

side step here because I'm always besieged with questions around fasting: one of the primary roles of increased HGH during fasting is to conserve protein. So HGH reduces muscle protein breakdown; it is muscle-preserving, even when your caloric intake is low. It's called muscle

Sparing, if you are young and still growing personally, I would not recommend it.  Equally, the biggest confusion is if you're still keen on fasting but want to grow; it is more important that your fasting window is more important. Fasting merely refers to

an extended window in which you're next eating. When you do feed, therefore, this is the most significant factor. The biggest mistake you can make is filling your eating window with poor nutrition. One of the most important elements is fat. I say this again and again, and

this is all in my father's manual, which maybe you can get in the link below somewhere. Um, that's from years and years ago. Um, you need to get saturated fat into your diet. Um, eggs, certainly, but the high fat content of red meat is astronomically or axiomatically

essential. High-fat ground beef is actually one of my favorites. I think it's a whole home run. You've got tremendous combinations of muscle meat, um, ground, you know, cartilage and bone marrow, and fatty tissue; it's everything your body needs. It will keep

you full and satiated, and it's so calorically dense that you will retain or gain weight while fasting, depending on your preferences, if you are doing it correctly, as well as reducing your sugar intake and, you know, getting good sleep, which is critical for HGH promotion.

Is um, something that has a lot of merit in... Equally, I would add into the equation supplementation of maybe GABA, melatonin, arginine, and certain amino acids.  Data indicates HGH increases. If you would entertain some separate videos on these, maybe you

Leave me a comment, gabber, or, you know, the equivalent, and I can uh, I can do that for you. Anyway, facts, no theories. Speak soon.

Human Growth Hormone Maxxing

Masculine Theory

인간 성장 호르몬(HGH) 생산과 사춘기

뇌하수체는 강력한 성장 분자인 소마토트로핀(HGH)을 방출합니다.

성인은 매일 약 400단위, 어린이는 약 700단위의 HGH를 분비합니다.

사춘기 이후에는 성장 급증이 발생할 수 있습니다.

HGH는 근육 성장과 골밀도에 기여합니다.

전력 질주를 하면 HGH가 최소 771%, 잠재적으로 최대 2000%까지 증가합니다.

연사는 전력 질주로 인해 HGH가 크게 증가하는 이유에 대해 이론적으로 설명합니다.

대부분의 사람들은 현대 사회에서 고강도 신체 활동에 노출되는 시간이 부족합니다.

발표자의 개인 트레이닝 루틴에는 5km 달리기에 스프린트를 통합하는 것이 포함됩니다.

연사가 전력 질주의 어려움과 생리적 측면에 대해 설명합니다.

저항 운동을 포함한 고강도 훈련은 HGH를 안정적으로 자극합니다.

7일간의 물 단식은 HGH를 1250%, 2일간의 단식은 약 200% 증가시킵니다.

단식은 단백질을 보존하고 근육을 보존하기 위해 HGH의 빈도와 진폭을 증가시킵니다.

금식 기간의 길이는 식사 기간 동안의 영양 섭취의 질보다 덜 중요합니다.

붉은 육류와 달걀에서 발견되는 포화 지방의 중요성이 강조되고 있습니다.

숙면, 설탕 섭취량 감소, 잠재적 보충제(GABA, 멜라토닌, 아르기닌, 아미노산)가 도움이 되는 것으로 알려져 있습니다.