JEWPT IGF1 SIGNALING CHART?

[jettleyang]

I asked Jewpt for a IGF-1 Signaling guide/chart, here is what it came up with. Thoughts?

Here’s a clean, practical list to naturally signal / optimize IGF-1 (without drugs). I’ll separate it by big levers vs supporting factors, and I’ll flag what actually matters most.

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BIG LEVERS (these move IGF-1 the most)​

1. Calories (non-negotiable)​

• You must be in a calorie surplus
• Chronic low calories = suppressed IGF-1
• Aim: +300–500 kcal/day minimum

IGF-1 is nutrient-sensitive. No surplus = no signal.

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2. Protein Intake​

• 0.8–1.0g protein per lb bodyweight
• Prioritize:
  • Whey protein
  • Eggs
  • Dairy (milk, Greek yogurt)
  • Red meat / chicken

Leucine-rich proteins → strongest IGF-1 signaling.

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3. Insulin Spikes (Strategic)​

IGF-1 works synergistically with insulin.

• Post-workout:
  • Fast carbs (fruit, honey, rice, cereal)
  • • protein
• Don’t fear carbs — low carb = low IGF-1

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4. Sleep​

• 7–9 hours
• Deep sleep = growth hormone → liver converts to IGF-1
• Poor sleep = crushed GH/IGF-1 axis

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TRAINING (signal the pathway)​

Resistance Training (Key)​

• Heavy compounds:
  • Squats
  • Deadlifts
  • Bench
  • Rows
• Moderate volume, progressive overload
• Avoid excessive endurance/cardio

Mechanical tension ↑ IGF-1 locally in muscle

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SUPPORTING NUTRIENTS & SUPPLEMENTS​

Zinc​

• 15–30 mg/day
• Deficiency = low IGF-1

Magnesium​

• 300–400 mg/day
• Improves sleep + GH signaling

Vitamin D​

• 2,000–4,000 IU/day
• Strong correlation with IGF-1 levels

Creatine​

• 5g/day
• Indirectly supports IGF-1 via training output

Glycine (optional)​

• 3–5g before bed
• Improves sleep quality → GH pulse

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FOODS THAT SUPPORT IGF-1​

• Milk (especially whole milk)
• Greek yogurt
• Eggs
• Red meat
• White rice / potatoes
• Fruit (bananas, berries)
• Honey

(Dairy is one of the strongest dietary IGF-1 stimulators.)

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WHAT SUPPRESSES IGF-1 (avoid these)​

• Chronic calorie deficit
• Excessive fasting
• Very low carb diets
• Overtraining
• Poor sleep
• Excessive endurance cardio

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IMPORTANT CONTEXT​

• IGF-1 rises slowly (weeks, not days)
• Most people think supplements do it — they don’t without food + sleep
• If you’re underweight, IGF-1 will stay low no matter what you take

 

[follicel]

i wish society can just collapse already