Development Guide

1. What is HGH?

• Definition: Hormone synthesized by the pituitary gland (brain).

• Key functions:

• 🧬 Cell growth

• 🛠️ Tissue repair

• ⚖️ Metabolic regulation

2. Supported Benefits

• Adults:

• 💪 Muscle mass increase

• 🔥 Fat reduction

• 🦴 Improved bone density

3. Factors Affecting It

• Sleep: 🛌 70% of HGH is released during deep sleep.

• Chronic stress: 😰 Reduces its production.

🍽️ Part 2: Nutrition + HGH

4. Key Nutrients

• Proteins: 🍗🥚 Arginine (in chicken, eggs) increases HGH.

• Intermittent Fasting 16/8: ⏳ Increases HGH up to 130%.

5. Menu

• Vitamin D: 🐟🥚 Include foods like salmon and eggs to enhance HGH synthesis.

🏋️‍♂️ Part 3: Exercise = HGH ↑

6. Effective Workouts

• HIIT: 🏃‍♂️ Increases HGH by 450% post-workout.

• Heavy weights: 🏋️‍♂️ Short sets (8-12 reps) with little rest.

7. Recovery

• Sleep 7-8h: 💤 Sleep deprivation reduces HGH by 30%.

🧘‍♂️ Part 4: Evidence-Based Habits

8. Deep Sleep

• Total darkness: 🌑 Melatonin stimulates HGH.

9. Stress Management

• Meditation: 🧘‍♂️ Reduces cortisol, enemy of HGH.

10. Avoid

• Refined sugar: 🍬 Inhibits HGH production.

⚠️ Part 5: Risks and Myths

• Synthetic HGH: 💉 Side effects like acromegaly or diabetes.

• Myth: "Natural supplements are 100% safe". Only some (melatonin, GABA) have limited support.