What Is the STH Hormone?
STH, also known as somatotropic hormone, growth hormone, or HGH (Human Growth Hormone), is produced in the pituitary gland and plays a key role in:
Physical growth (especially in children and adolescents) Muscle development and fat metabolism Cell regeneration and tissue repair Energy balance and glucose metabolism Bone strength Immune system function
Even in adulthood, HGH remains essential—it supports recovery, maintains muscle tone, and keeps energy levels high.
Signs of Low STH Levels
A deficiency in STH/HGH can lead to:
Increased fat, especially around the abdomen Muscle weakness or reduced strength Sleep problems, fatigue, or lack of motivation Slow recovery from exercise or injuries Brain fog, poor concentration, or low mood
The good news: there are natural ways to stimulate your body’s own HGH production—without artificial hormones or injections.
7 Natural Ways to Boost Your STH/HGH Levels
1. Prioritize Deep, Quality Sleep
The largest HGH release occurs at night during deep sleep, particularly between 10 PM and 2 AM.
Tips:
Go to bed before 11 PM Create a dark, quiet sleeping environment Avoid blue light from phones and screens in the evening
2. Do High-Intensity Training (HIIT)
Short bursts of intense activity—like sprints, interval workouts, or strength training—dramatically stimulate HGH production.
Try this:
2–3 sessions per week, 20–30 minutes each Focus on major muscle groups like legs, back, and chest
3. Practice Intermittent Fasting
Fasting—especially time-restricted eating (like the 16:8 method)—can significantly boost HGH levels.
After just 24 hours of fasting, HGH levels can increase up to fivefold!
Why? The body enters repair mode during fasting, which activates HGH naturally.
4. Avoid Sugar Spikes & High Insulin Levels
High insulin suppresses HGH secretion. Constant sugar intake slows your natural hormone balance.
Tip:
Limit sugar, white flour, and processed snacks Focus on low-carb, high-fiber meals
5. Consume HGH-Supportive Amino Acids
Certain amino acids like arginine, ornithine, and glutamine naturally encourage HGH release.
Sources:
Arginine: pumpkin seeds, legumes, fish Glutamine: spinach, cottage cheese, eggs Supplements are optional—best taken before sleep or workouts
6. Reduce Stress (Cortisol Blocks HGH)
Chronic stress increases cortisol, a hormone that inhibits HGH production.
How to manage stress:
Breathing exercises, meditation, yoga Time in nature Digital detoxes and quiet time
7. Use Cold Exposure (e.g., Cold Showers)
Cold exposure can trigger hormonal adaptations, including increased HGH release.
Try this:
Start your day with a 30–60 second cold shower Try contrast showers or ice baths if you’re more advanced
Final Thoughts
HGH isn’t just a “growth hormone”—it’s a recovery and rejuvenation hormone. When your lifestyle supports natural HGH production, you’ll feel stronger, more focused, and more resilient.
By improving your sleep, workouts, nutrition, stress response, and daily habits, you’re giving your body what it needs to thrive.
💡 Bonus Tip: Make sure you’re getting enough Vitamin D, zinc, and magnesium—they all support healthy hormone function!
Have questions or want to share your experience with natural HGH support?
I’d love to hear from you!
Email me at: contact@lisa-airvolk.com
Stay healthy and keep growing—inside and out!
