HGH and meditation: can mindfulness help you stay young?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Meditation is good for your health, but can it also slow down aging? Explore the link between meditation and human growth hormone (HGH) and how to boost it naturally.
Do you find yourself unable to not click on any headline that has “anti-aging” in the title? Do you have a brag-worthy collection of hyaluronic acids, serums, moisturizers, and rose quartz face rollers? Let’s face it, keeping a youthful glow is high up on the to-do list for most of us.
The good news is that one possible way to achieve this is through meditation and mindfulness and—wait for it—healthy human growth hormone (HGH) levels. Some research shows that on top of lowering blood pressure, and managing anxiety, regular meditation may actually increase our levels of HGH.
So, what exactly is HGH and is meditation really the secret to looking and feeling our best? Grab your fav serum, and let’s dig in.
What is human growth hormone (HGH)?
Human growth hormone (HGH) is one of those terms that gets tossed around a lot, and it can make you feel like you’re already supposed to know it. But don’t worry, we’ve got you covered.
HGH is a hormone made by the pituitary gland, and it’s essential for growth during our childhood. It affects muscle and bone growth, fat metabolism, and the way our heart functions throughout adulthood.
Some people call HGH the “youth hormone,” because higher levels of it can be linked to better physical recovery, more energy, and healthier-looking skin. Sadly though, our levels of HGH peak in our teenage years and then decline as we get older.
Why healthy HGH levels matter
We all want to look good, feel good, and recover quickly from injuries. So, how do we get there? Well, thankfully, one of the main ways to accomplish this is by maintaining healthy HGH levels.
Here are a few signs you’ll typically notice if you have good HGH levels:
You have more energy
You feel stronger
You bounce back from physical challenges faster
You might notice you have more muscle tone and better overall skin
You notice yourself being more positive
Here’s a few signs you’ll usually notice if you have low HGH levels:
You feel tired
You experience muscle weakness
You have more body fat and heal slower after an injury
You feel less motivated and are experiencing more dips in your mood
Naturally, this might make you think, “Okay, how do I stop my HGH from declining?” While you may be able to increase it with injections—which can be risky and costly—a natural way that some people think could potentially help is through meditation.
Is there medical evidence HGH is boosted by meditation?
There are some smaller studies that show meditation might influence HGH, but these studies don’t establish a strong or consistent link. Currently, the research on meditation’s impact on HGH levels is pretty limited, and the findings are mixed. While meditation has many proven health benefits, we can’t confidently say that it significantly boosts HGH levels.
But don’t hit pause on mindfulness quite yet! There’s evidence that suggests meditation can help create a healthier overall environment in the body by lowering stress, improving sleep, and encouraging relaxation. Over time, this may indirectly help you to support your hormone health, including HGH levels.
What the studies say about HGH and meditation
We mentioned smaller studies have shown meditation might influence HGH, but what does that really mean? We’ll explain.
But before you start throwing away your rose quartz rollers, remember there’s no one practice that’ll be the “fountain of youth.” Meditation should also be paired with a general overall wellness routine (here’s how to start your own).
Early study on meditation and hormone levels (1979)
One of the first studies to examine the effects of meditation on hormone levels, including HGH, explored how certain types of meditations, like transcendental meditation, might affect the release of hormones.
These results hinted that HGH levels in some participants did rise slightly during meditation. But sadly, the increase was temporary. HGH levels returned to normal shortly after the session ended.
Yogic practices and HGH (2014)
A 2014 study published in the Journal of Alternative and Complementary Medicine looked into the effects of regular yoga practice on HGH and other hormones. The study showed that participants who did yoga consistently had a mild increase in HGH levels compared to the people who didn't.
Yoga combines meditation with exercise, which has a known impact on HGH. This means the increase in HGH might not be due to meditation alone, but because of a mixture of meditation and movement.
Meditation and hormone balance
Another study investigated how meditation affects different hormone levels, and then focused on the hormone prolactin. This hormone is usually associated with relaxation and emotional calm.
Here, the researchers found that meditation seemed to increase prolactin and helped to balance hormones in general, but it didn’t really impact HGH levels.
Brain chemicals and hormone interaction
Meditation can release dopamine and serotonin into your body, and make you feel happy (yay)!
This has led some researchers to propose that the release of these happy brain chemicals could help regulate your hormones.
The specific link to HGH is still mostly theoretical. Meditation could indirectly help with your healthy hormone levels by making you feel more relaxed and balanced. But, researchers still can’t say for sure.
How to boost HGH naturally: 6 tips that help support healthy aging
Healthy HGH levels can help to give you better energy, resilience, and overall wellness as you age.
Frustratingly, as we get older, our HGH levels tend to dip. Here are six natural ways to help boost your human growth hormone levels and hopefully make your life a little bit better.
1. Prioritize getting quality sleep
Most of our HGH is released during deep sleep, especially during our first few hours. So, to take advantage of this, aim to get 7–9 hours of sleep and try to go to bed at the same time each night.
Set up a soothing bedtime routine for yourself to help you catch those important deep sleep Zzzs. Try dimming your lights, avoiding screens, and reading. Gentle stretching is also great — here are seven bedtime stretches we love.
💙 Prioritize getting Better Sleep by listening to this masterclass with Dr. Michael Breus.
2. Get active with high-intensity interval training (HIIT)
Exercising can be a fantastic way to stimulate HGH release throughout your body. High-intensity interval training (HIIT) in particular has proven to really help with this release.
A few times a week, try 30 seconds of high-energy exercise, like sprinting or jumping jacks, followed by 30 seconds of rest. Then repeat this pattern for 10–20 minutes.
3. Discuss intermittent fasting with your healthcare provider
This tip isn’t for everyone, but intermittent fasting (IF), where you don’t eat for a period of time, is another tool that may help encourage HGH production. This can encourage your body to tap into your stored energy reserves as it automatically tries to maintain your muscle. An added perk is that IF might even reduce your body fat, if you’re interested in that.
If you’ve never tried intermittent fasting it’s important to discuss it with your health care provider to determine if it’s safe for you. You may want to consider fasting for 16 hours, typically overnight (to make it easy on yourself!) and eat during an 8-hour window.
Your healthcare provider may suggest you start with a shorter fasting period, like 12 hours, if you’re new to fasting. Then gradually increase it as your body adjusts.
💙 Listen to our Mindful Eating series with Tamara Levitt for another (potentially easier) lifestyle switch.
4. Cut down on sugar
When your blood sugar spikes, insulin levels rise, and this can curb your HGH production. Switch out sugary snacks, like processed foods and sweetened drinks, and choose yummy whole foods instead.
If you have a sweet tooth this can be particularly hard. Consider tasty substitutions for cookies and candy like medjool dates, good quality dark chocolate, your favorite nut butters, or even yogurt topped with berries.
5. Eat foods rich in amino acids
Foods high in amino acids, like lean meats, fish, eggs, and legumes, can help with HGH production.
Some studies have shown that amino acid supplements, like arginine, can help in boosting HGH. But the results are mixed. So you may want to aim for a diet rich in high-quality proteins instead of going the supplement route.
Whenever you try new foods it can feel daunting, you might start by researching recipes with the ingredients you’re trying to incorporate to your diet to help you feel more creative and excited with this approach.
6. Practice stress-reduction techniques
Chronic stress can elevate cortisol (our body’s main stress hormone), which can affect our HGH production so keeping your stress as low as possible could be supportive to you.
Try spending a few minutes each day meditating, practicing yoga, or going on relaxing walks to help manage your stress. This can not only make you feel better mentally but also promote a healthier hormone balance.
💙 Learn how to reduce your stress by listening to Dr. Julie Smith’s series on Overcoming Stress and Anxiety.
HGH and meditation FAQs
Can meditation alone significantly increase HGH levels?
Life would be so much easier if meditation alone increased our HGH levels, right? But, sadly, this is not one of mediation's many benefits. Some small studies have shown a mild, temporary rise in HGH during meditation, but these effects don’t seem to last long or create a meaningful increase over time.
Practicing meditation regularly can make a difference in how you feel day-to-day, help you sleep better, and helps reduce your cortisol (our body’s main stress hormone). All of these benefits can create a more balanced hormone environment in your body and can indirectly support your HGH levels.
To help support your HGH levels naturally, combine meditation with quality sleep (these seven tips can help), a balanced diet, and regular exercise.
How does HGH affect mental health?
Boosting HGH levels may help contribute to a more stable and energized state of mind. Here’s more of a breakdown of how HGH affects our mental health:
When HGH levels are balanced, you often feel more energized, motivated, and mentally clear. This is partly because HGH supports energy levels, which can impact our mood and motivation.
On the flip side, low HGH levels have been linked to fatigue, lower motivation, and even mild mood changes. So, if you maintain healthy HGH levels, it can help support both your physical and mental energy, and can then help you to feel more positive and resilient overall.
Healthy HGH levels can also help you recover from stress, so you can bounce back more easily from physical or mental challenges. When we feel physically strong and have enough energy, it’s so much easier to manage stress and stay more emotionally balanced.
What role does deep sleep play in HGH production?
When we get into that sweet spot of deep sleep during the first few hours of the night, our bodies release a ton of HGH. This release then helps repair and rejuvenate our cells so our muscles recover quicker. It also helps our immune function and energy levels.
If we miss out on this deep sleep, it can lead to less HGH production, which can make us feel rough both physically and mentally. That’s why sleep is often considered one of the best natural “boosters” for HGH.
Reduce your screen time, practice gentle stretching, meditate, and keep your sleep environment cool and dark. Check out these six additional tips to make your bedroom a sleep oasis. All of these little steps can help you to get more of that cherished deep and restorative sleep.
How can diet and intermittent fasting boost HGH levels?
Intermittent fasting is not for everyone. And if it’s not your cup of tea, that’s totally fine. But if it does feel like something you might want to try, this diet may gently help to improve your hormone balance.
Studies have shown that HGH levels can rise temporarily during the fasting phase of intermittent fasting. This is possibly because fasting triggers the body to conserve energy and protect muscle, which, in turn, helps to stimulate HGH release throughout your body.
But this isn’t the full picture. We also need to think about what we eat, not just when. A nutritious diet rich in protein helps you to produce hormones, including HGH. Try to do the following:
Choose foods high in amino acids like lean meats, fish, eggs, and beans. This can support HGH release, as these amino acids help promote natural growth and repair throughout your body.
Reduce sugar and processed foods. This can also benefit your HGH levels, because too much blood sugar can mess with hormone balance.
How do high-intensity workouts affect HGH?
High-intensity interval training (HIIT) workouts are short bursts of intense activity, like sprinting or cycling, followed by brief rest periods. These workouts create a type of “stress” that your body reacts to by releasing HGH to support muscle recovery and energy needs.
If you like HIIT workouts, you can do a little happy dance now as 20 minutes of HIIT a few times a week increases your HGH levels more than longer, moderate exercise.
If HIIT workouts sound intimidating to you though, we get it. Don’t push yourself too far and get hurt. These workouts can be modified to fit your fitness level. Start with short intervals or lower-intensity bursts once or twice a week, and then gradually build up to 20 minutes a few times a week.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
