Fasting and growth hormone

October 24 2016 by , medical review by in Intermittent fasting

Could fasting help build muscle and unleash anti-aging properties, via the release of human growth hormone?

The physiology of fasting is fascinating. The power of fasting lies not in the mere reduction of calories, but the beneficial hormonal changes. One of the main benefits comes from reducing insulin, but there are also increases in nor-adrenalin, cortisol, and growth hormone.

Collectively, these are known as the counter-regulatory hormones, since they all serve to increase blood glucose at a time that the body is not getting glucose from food. Here we focus on human growth hormone (HGH).

Human growth hormone

HGH is a hormone made by the pituitary gland (the master gland), which plays a huge role in the normal development of children and adolescents as the name implies. However, it also plays a role in adults. HGH deficiency in adults leads to higher levels of body fat, lower lean body mass (sarcopenia) and decreased bone mass (osteopenia).

Once released by the pituitary gland, HGH only lasts a few minutes in the bloodstream. It goes to the liver for metabolism, where it is converted into a number of other growth factors, the most important of which is Insulin-Like Growth Factor 1 (IGF1).

This is the same IGF1 that is connected to high insulin levels and many poor health outcomes, but remember, that this brief pulse of IGF1 from HGH lasts a few minutes at most. Most hormones are secreted naturally in brief bursts to prevent the development of resistance, which usually requires both high levels and persistence of those levels (this is indeed how insulin resistance develops).

Scientists first harvested HGH from cadavers in the 1950s (eeewww), but only synthesized it in labs in the early 1980s. Soon afterwards, it became a popular performance enhancing drug. Normal levels of HGH peak in puberty (as you might expect) and gradually decrease thereafter.

Growth hormone is typically secreted during sleep and is one of the so-called counter-regulatory hormones. HGH along with cortisol and adrenalin increases blood glucose by breaking down glycogen – so it counters the effect of insulin, hence the name counter-regulatory hormone. These hormones are typically secreted in a pulse just before waking (4 am or so) during the ‘counter-regulatory surge’. This is normal and is meant to get the body ready for the upcoming day by pushing some glucose out of storage and into the blood where it is available for energy.

When people say that you ‘must’ eat breakfast to have energy for the day, they are simply wrong. Your body has already given you a big shot of the good stuff and fueled you up for the day ahead. You don’t need to eat sugary cereals and toast with jam to have energy. This is also the reason why hunger frequently is lowest first thing in the morning (8 am) even though you have not eaten for 12 hours or so.

HGH for anti-aging and building muscle

HGH typically goes down with age and abnormally low levels may lead to lower muscle and bone mass. So, what are the effects of giving HGH in older people with very low levels? This was studied in 1990 in a New England Journal of Medicine article.

Group 1 is the HGH group and Group 2 is the control group (no HGH). Over 6 months, weight overall did not change between the two groups. But look at the lean body mass!

The HGH group packed on 3.7 kg (8.8%) more lean mass. That’s 8 pounds of lean mass! Fat mass decreased an extra 2.4 kg (5.3 pounds)! Thats a decrease of 14.2%. Even the skin thickness improved. Whoa, nelly. Loss of fat and gain of lean mass (muscle, bone and skin). That’s anti-aging, baby!

In a 2002 JAMA article, similar results were obtained in women as well. Sounds pretty great. So, why aren’t we using it for everybody? Well, there’s a little thing called side effects. Remember that this study only used it for people with very low HGH levels, not in people with normal levels.

There was an increase in blood sugars. This makes sense, since HGH is a counter-regulatory hormone. Pre-diabetes also significantly increased. There was an increase in fluid retention as well as blood pressure, too. Over the long term, there is also a theoretical risk of increased prostate cancer and heart problems (enlarged heart). So, that’s not very good news.

So artificial injections of HGH are out. What if there is an all-natural method of increasing growth hormone? What about, say, fasting?

Fasting to increase growth hormone

In 1982, Kerndt et al published a study of a single patient who decided to undergo a 40-day fast for religious purposes. Glucose goes down. From 96 initially, it drops to 56. Insulin goes way, way down. Starting at 13.5, it quickly drops to 2.91 and stays down. That is almost an 80% drop! If you are concerned about a disease such as type 2 diabetes, with hyperinsulinemia, fasting is an effective way to bring down those sky high insulin levels.

But our concern here is HGH. It starts at 0.73 and peaks at 9.86. That is a 1,250% increase in growth hormone. A shorter 5 day fast gives a 300% increase. All this HGH increases without drugs.

What about the potential side effects? Increased glucose? Nope. Increased blood pressure? Nope. Higher risk of cancer? Hardly.

Other studies have shown the same increase in growth hormone. In 1988, Ho KY et al studied fasting and HGH. On the control day, you can see that meals (marked M) very effectively suppress HGH secretion. This is to be expected. Like cortisol, HGH increases glucose and thus is suppressed during feeding.

Fasting is a great stimulus to HGH secretion. During fasting, there is the spike in the early morning, but there is regular secretion throughout the day as well. Hartman et al also showed a 5 fold increase in HGH in response to a 2 day fast.

This HGH likely helps in the maintenance of lean mass – both muscle and bone. One of the major concerns about fasting is the loss of lean mass. Some studies claim that fasting a single day causes loss of ¼ pound of muscle. Yet other studies suggest that this does not occur. In fact, in many cases, the opposite can happen. In comparing caloric reduction diets to fasting, the short term fasting was 4 times better at preserving lean mass! Think about this for a second.

Let’s imagine that we are living in Paleolithic times. During the summer of plenty, we eat lots of food and store some of that as fat on our body. Now it is winter, and there is nothing to eat. What do you suppose our body does? Should we start burning our muscle while preserving our stored food (fat)? That doesn’t make much evolutionary sense.

It’s as if you store firewood for a wood-burning oven. You pack lots of firewood away in your storage unit. In fact, you have so much, it is spilling out all over your house and you don’t even have enough room for all the wood you’ve stored. But when the time comes to start up the oven, you immediately chop up your sofa and throw that into the oven.

The logical thing to do is to start burning the stored wood. In the case of the body, we start to burn the stored food (fat stores) instead of burning muscle. Some protein is catabolized for gluconeogenesis, but the increase in HGH maintains lean mass during fasting (however, this is likely different for those without excess fat stores and they may experience a greater loss of lean body mass with fasting).

Implications for athletes

This has enormous implications for athletes. This is called ‘training in the fasted state’. Increased nor-adrenalin from fasting may pump you up to train harder. At the same time, the elevated HGH stimulated by fasting should increase muscle mass and make recovery from a workout easier and faster. This could be an important advantage in elite level athletes, and we are seeing more and more interest in doing this exact sort of protocol, although high quality studies are lacking.

It is not by accident that many of the early proponents of training in the fasted state are bodybuilders. This is a sport that demands, in particular, high intensity training and extremely low body fat for definition.

For example, Brad Pilon, who wrote the book “Eat, Stop, Eat” is a bodybuilder, as is Martin Berkhan, who popularized the ‘lean gains’ method of fasting. Somehow, I don’t think that fasting for these two fellows was ‘eating’ their muscle.

So, for all those people who thought that fasting would make you tired, or that you could not exercise during fasting, well, hopefully you now see a different perspective. Short-term fasting will likely not ‘burn’ muscle when there is adequate excess fat to burn.

Rather, fasting has the potential to increase the beneficial effects of HGH without any of the problems of excessive HGH (prostate cancer, increased blood sugar, increased blood pressure). For those interested in athletic performance, the benefits are potentially even greater.

So, let’s see. When done right, intermittent fasting can help: Train harder. Lose weight. Faster recovery. Decrease insulin and insulin resistance. Decrease blood sugars. All of these benefits are achieved without drugs, supplements, or cost. Yes, like all the best things in life, it’s free. So why is everybody so against it?

—
Jason Fung

Intermittent fasting for beginners

Guide Want to try intermittent fasting for weight loss or health? In this complete guide we explain what you need to get started in a safe and effective way.

Earlier with Dr. Jason Fung

The Complete Guide to Fasting is finally available!

How does fasting affect your brain?

How to renew your body: Fasting and autophagy

Complications of diabetes – a disease affecting all organs

How much protein should you eat?

Practical tips for fasting

The common currency in our bodies is not calories – guess what it is?

Why the first law of thermodynamics is utterly irrelevant

How to fix your broken metabolism by doing the exact opposite

More with Dr. Fung

Dr. Fung has his own blog at intensivedietarymanagement.com. He is also active on Twitter.

His book The Obesity Code is available on Amazon.

His new book, The Complete Guide to Fasting is also available on Amazon.

cover2

Name	Provider / Domain	Expiration	Description
ckdc-premium	.dietdoctor.com	1 month
app-banner	.dietdoctor.dev.dietdoctor.com	1 day	This cookie shows whether user closed the App Banner prompt
_gaexp	Google LLC dietdoctor.com	1 year	Used to determine a user's inclusion in an experiment and the expiry of experiments a user has been included in.
_gaexp	Google LLC .dietdoctor.com	1 year	Used to determine a user's inclusion in an experiment and the expiry of experiments a user has been included in.
_opt_awcid	.dietdoctor.com	3 days
_opt_awmid	.dietdoctor.com	3 days
_opt_awgid	.dietdoctor.com	3 days
_opt_awkid	.dietdoctor.com	3 days
_opt_utmc	.dietdoctor.com	3 days
_opt_expid	.dietdoctor.com	25 seconds
gtm_auth	.dietdoctor.com	3 days
gtm_debug	.dietdoctor.com	3 days
gtm_experiment	.dietdoctor.com	3 days
gtm_preview	.dietdoctor.com	3 days
_hjAbsoluteSessionInProgress	Hotjar Ltd .dietdoctor.com	30 minutes	The cookie is set so Hotjar can track the beginning of the user's journey for a total session count. It does not contain any identifiable information.
_ga	Google LLC .dietdoctor.com	2 years	This cookie name is associated with Google Universal Analytics - which is a significant update to Google's more commonly used analytics service. This cookie is used to distinguish unique users by assigning a randomly generated number as a client identifier. It is included in each page request in a site and used to calculate visitor, session and campaign data for the sites analytics reports.
_dc_gtm_UA-3268327-1	.dietdoctor.com	1 minute	This cookie is associated with sites using Google Tag Manager to load other scripts and code into a page. Where it is used it may be regarded as Strictly Necessary as without it, other scripts may not function correctly. The end of the name is a unique number which is also an identifier for an associated Google Analytics account.
_hjFirstSeen	Hotjar Ltd .dietdoctor.com	30 minutes	The cookie is set so Hotjar can track the beginning of the user's journey for a total session count. It does not contain any identifiable information.
_dc_gtm_UA-22012422-2	.dietdoctor.com	1 minute	This cookie is associated with sites using Google Tag Manager to load other scripts and code into a page. Where it is used it may be regarded as Strictly Necessary as without it, other scripts may not function correctly. The end of the name is a unique number which is also an identifier for an associated Google Analytics account.
AWSELBCORS	Amazon.com Inc. www.podbean.com	5 minutes	The cookies AWSELB and AWSELBCORS are functionally the same cookies. The latter has an explicit SameSite attribute set because of changes made from Chrome 80 and upwards.
_ga_YMCP8KW9S4	.dietdoctor.com	2 years
_hjIncludedInSessionSample	Hotjar Ltd www.dietdoctor.com	2 minutes	This cookie is set to let Hotjar know whether that visitor is included in the data sampling defined by your site's daily session limit
__cf_bm	Cloudflare Inc. .vimeo.com	30 minutes	This cookie is used to distinguish between humans and bots. This is beneficial for the website, in order to make valid reports on the use of their website.
_gid	Google LLC .dietdoctor.com	1 day	This cookie is set by Google Analytics. It stores and update a unique value for each page visited and is used to count and track pageviews.
CookieScriptConsent	CookieScript www.dietdoctor.com	1 year	This cookie is used by Cookie-Script.com service to remember visitor cookie consent preferences. It is necessary for Cookie-Script.com cookie banner to work properly.
__cf_bm	Cloudflare Inc. .podbean.com	30 minutes	This cookie is used to distinguish between humans and bots. This is beneficial for the website, in order to make valid reports on the use of their website.
_hjIncludedInPageviewSample	Hotjar Ltd www.dietdoctor.com	2 minutes	This cookie is set to let Hotjar know whether that visitor is included in the data sampling defined by your site's pageview limit.
_dc_gtm_UA-22012422-1	.dietdoctor.com	1 minute	This cookie is associated with sites using Google Tag Manager to load other scripts and code into a page. Where it is used it may be regarded as Strictly Necessary as without it, other scripts may not function correctly. The end of the name is a unique number which is also an identifier for an associated Google Analytics account.
_gaexp_rc	.dietdoctor.com	25 seconds

Name	Provider / Domain	Expiration	Description
IDE	Google LLC .doubleclick.net	1 year	This cookie is set by Doubleclick and carries out information about how the end user uses the website and any advertising that the end user may have seen before visiting the said website.
_uetvid	Microsoft Corporation .dietdoctor.com	1 year	This is a cookie utilised by Microsoft Bing Ads and is a tracking cookie. It allows us to engage with a user that has previously visited our website.
loc	Oracle Corporation .addthis.com	1 year 1 month	Stores the visitors geolocation to record location of sharer
test_cookie	Google LLC .doubleclick.net	15 minutes	This cookie is set by DoubleClick (which is owned by Google) to determine if the website visitor's browser supports cookies.
_gcl_au	Google LLC .dietdoctor.com	3 months	Used by Google AdSense for experimenting with advertisement efficiency across websites using their services
_uetsid	Microsoft Corporation .dietdoctor.com	1 day	This cookie is used by Bing to determine what ads should be shown that may be relevant to the end user perusing the site.
uvc	Oracle Corporation .addthis.com	1 year 1 month	Tracks how often a user interacts with AddThis
YSC	Google LLC .youtube.com	Session	This cookie is set by YouTube to track views of embedded videos.
MUID	Microsoft Corporation .bing.com	1 year	This cookie is widely used my Microsoft as a unique user identifier. It can be set by embedded microsoft scripts. Widely believed to sync across many different Microsoft domains, allowing user tracking.
_fbp	Meta Platform Inc. .dietdoctor.com	3 months	Used by Facebook to deliver a series of advertisement products such as real time bidding from third party advertisers
VISITOR_INFO1_LIVE	Google LLC .youtube.com	6 months	This cookie is set by Youtube to keep track of user preferences for Youtube videos embedded in sites;it can also determine whether the website visitor is using the new or old version of the Youtube interface.

Name	Provider / Domain	Expiration
_hjSession_1945121	.dietdoctor.com	30 minutes
_hjSessionUser_1945121	.dietdoctor.com	1 year
_ga_Y4DLH4EPXM	.dietdoctor.com	2 years