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you know the basics- Sleep 8 hours, eat protein, lift weights. That is Level 1.If you want to maximize vertical growth and frame width during the puberty window, you need to understand the triggers that force the pituitary gland to dump GH in massive pulses, rather than steady trickles.
Here are the protocols most people ignore.
Intense heat stress triggers "Heat Shock Proteins" (HSPs). To protect your organs, your body releases a massive counter-measure of GH.
A famous Finnish study showed that specific sauna protocols can boost GH levels by 16-fold (1600%) immediately post-session.
www.coldhutrecovery.com
how to do it-
temperature should be 80°C - 100°C (175°F - 212°F)
2 x 20-minute sessions with a 30-minute cooling break in between
Hydrate with electrolytes
Finish your workout with HIIT (High-Intensity Interval Training) or Sprints.
30 seconds MAX effort (sprinting, assault bike, burpees) followed by 30 seconds rest. Repeat 4-6 times.
If you aren't nauseous or gasping, you didn't hit the lactate threshold required for the spike.
Eating frequently "to fuel growth" can actually blunt your biggest GH pulses.
Skip breakfast. Push your first meal to 1:00 PM.
Do not eat anything 3-4 hours before bed. If you go to sleep with high blood sugar, you miss the first (and biggest) nocturnal GH pulse of the night. You must go to bed hungry.
You need to drop your core body temperature to enter SWS quickly.
Keep your room freezing cold (18°C / 65°F).
Take a hot shower 1 hour before bed. The rapid cooling of your body after you step out signals the brain to initiate deep sleep.
1 hour before bed, no screens. Blue light crushes melatonin, and without melatonin, the GH cycle doesn't start effectively.
This is not a multivitamin list. These are specific compounds to target the pituitary gland.
Alpha-GPC
A form of Choline. Studies show it can increase GH secretion up to 44-fold when taken 60 mins before a workout by antagonizing somatostatin (the hormone that stops GH).600mg pre-workout.
GABA
A neurotransmitter that calms the brain. Increases resting plasma GH levels by up to 400% by optimizing the Delta-wave sleep cycles.3g-5g before bed (start lower to test tolerance).
L-Citrulline
Increases Arginine levels in the blood better than taking Arginine itself. Improves blood flow and supports the GH response to exercise.6g-8g pre-workout.
Glycine
An amino acid that lowers core body temperature, forcing the body into deeper sleep phases where GH is released.3g-5g before bed.
Zinc Picolinate
Essential for preventing the conversion of Testosterone into Estrogen (aromatization). High estrogen closes growth plates early.15mg-30mg daily (balance with Copper).
Vitamin D3 + K2
D3 is basically a hormone, not a vitamin. It is the raw material for bone growth. K2 directs calcium to the bones, not the arteries.5,000 IU D3 + 100mcg K2 (take with fat/meal).
Thanks
www.campfiresauna.com
www.whitbywellbeing.com
Here are the protocols most people ignore.
1.Hyperthermic Shock aka Sauna
Most people use the sauna to relax. You will use it to stress your body into survival mode.Intense heat stress triggers "Heat Shock Proteins" (HSPs). To protect your organs, your body releases a massive counter-measure of GH.
A famous Finnish study showed that specific sauna protocols can boost GH levels by 16-fold (1600%) immediately post-session.
Infrared Saunas and Growth Hormone
Introduction Infrared saunas have gained significant attention in the health and wellness industry due to their potential benefits for muscle recovery, fat metabolism, and hormone regulation. One of the most promising advantages is their ability to naturally enhance growth hormone (GH) levels, a...
www.coldhutrecovery.com
temperature should be 80°C - 100°C (175°F - 212°F)
2 x 20-minute sessions with a 30-minute cooling break in between
Hydrate with electrolytes
2. Lactate GH Axis
Lifting "heavy" is not enough. You need to produce Lactic Acid. There is a direct correlation between blood lactate levels and GH secretion. The "burn" you feel in your muscles is actually an acidic environment that triggers a systemic hormonal panic.Finish your workout with HIIT (High-Intensity Interval Training) or Sprints.
30 seconds MAX effort (sprinting, assault bike, burpees) followed by 30 seconds rest. Repeat 4-6 times.
If you aren't nauseous or gasping, you didn't hit the lactate threshold required for the spike.
3.Ghrelin Insulin
Insulin and GH are enemies. When Insulin is high (after eating), GH is dead. When Insulin is zero, Ghrelin (the hunger hormone) rises. Ghrelin is a potent GH secretagogue.Eating frequently "to fuel growth" can actually blunt your biggest GH pulses.
Skip breakfast. Push your first meal to 1:00 PM.
Do not eat anything 3-4 hours before bed. If you go to sleep with high blood sugar, you miss the first (and biggest) nocturnal GH pulse of the night. You must go to bed hungry.
4. Deep Sleep Architecture
"Sleeping 8 hours" is useless if it's light sleep. GH is only released during Stage 3 Slow Wave Sleep (SWS).You need to drop your core body temperature to enter SWS quickly.
Keep your room freezing cold (18°C / 65°F).
Take a hot shower 1 hour before bed. The rapid cooling of your body after you step out signals the brain to initiate deep sleep.
1 hour before bed, no screens. Blue light crushes melatonin, and without melatonin, the GH cycle doesn't start effectively.
The Supplement Stack
This is not a multivitamin list. These are specific compounds to target the pituitary gland.Alpha-GPC
A form of Choline. Studies show it can increase GH secretion up to 44-fold when taken 60 mins before a workout by antagonizing somatostatin (the hormone that stops GH).600mg pre-workout.
GABA
A neurotransmitter that calms the brain. Increases resting plasma GH levels by up to 400% by optimizing the Delta-wave sleep cycles.3g-5g before bed (start lower to test tolerance).
L-Citrulline
Increases Arginine levels in the blood better than taking Arginine itself. Improves blood flow and supports the GH response to exercise.6g-8g pre-workout.
Glycine
An amino acid that lowers core body temperature, forcing the body into deeper sleep phases where GH is released.3g-5g before bed.
Zinc Picolinate
Essential for preventing the conversion of Testosterone into Estrogen (aromatization). High estrogen closes growth plates early.15mg-30mg daily (balance with Copper).
Vitamin D3 + K2
D3 is basically a hormone, not a vitamin. It is the raw material for bone growth. K2 directs calcium to the bones, not the arteries.5,000 IU D3 + 100mcg K2 (take with fat/meal).
Thanks
The Science of Sauna: How Heat Activates Growth Hormones & Heat Shock Proteins for Optimal Wellness — CAMPFIRE SAUNA AND SOCIAL, Gillson Beach, Wilmette, IL, Mobile Sauna, Community Sauna
Unlock the science behind sauna benefits—how heat triggers growth hormone surges and activates heat shock proteins for muscle recovery, longevity, and immune support. Discover optimal sauna protocols for wellness and performance at Campfire Sauna. Book your session to harness the power of heat thera
www.campfiresauna.com
Real Sauna Protocols, Real Growth Hormone Gains
These numbers are based on peer-reviewed research and case trials, showing just how much your body can ramp up GH production in response to intense heat stress.
www.whitbywellbeing.com
Alpha-GPC: How Can It Benefit Your Workout?
What is alpha-GPC? This performance powerhouse nutrient supports cognitive health, power output, and recovery.* Read about alpha-GPC benefits and more.
www.thorne.com
