Today we're diving into how you can maximize protein synthesis and the hormones necessary for muscle building to support your energy, mood, and longevity. It's not about just living longer—it's important to live stronger. There are three important hormones to discuss: cortisol, human growth hormone (HGH), and insulin-like growth factor (IGF).

Cortisol is the stress hormone, and while cortisol plays an important role in the body, too much can hurt your muscle-building capabilities. Cortisol also signals your body to prevent new muscle from forming by blocking protein synthesis and tells your body to hold onto fat.

If you want to build lean muscle, your body requires adequate levels of testosterone and HGH. An uptake of amino acids makes your body more efficient at repairing and building muscle. That's where HGH comes in—it increases amino acid uptake in the body. HGH is also released during a deep sleep, so if you want to build muscle you need to get a restful sleep.

Insulin-like growth factor, or IGF, is HGH's partner in crime. It's released alongside HGH, but only when your stomach is empty. It helps your body burn fat for energy, regulates cellular growth, and supports your nervous system. Poor sleep represses the release of IGF, so a healthy sleep is crucial for meeting your health goals.

If you want to elevate testosterone, IGF, and HGH naturally, there are a few things you can do. First, prioritize at least 7-8 hours of high-quality sleep every night. You should also avoid eating large meals before you lay down. When you do eat, be sure to consume enough protein and amino acids.

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