Metabolism is much more than simply losing weight. Two key hormones—thyroid hormone and growth hormone—play a fundamental role in this process, affecting not just body composition but also brain function and overall health.
What is metabolism and why does it matter?
Metabolism is the process by which our body uses energy for:
- Tissue growth
- Cell repair
- Maintenance of daily functions
A healthy metabolism (as long as it's not excessively high) means more lean tissue, stronger bones and muscles, and less fat tissue. This affects not only our appearance but also our long-term health and cognitive ability.
Thyroid hormone: The main metabolic regulator
How thyroid hormone works
The thyroid, a butterfly-shaped gland located around the Adam's apple, primarily releases two hormones:
- T4: Less active
- T3: The more active and potent form
These hormones affect virtually all tissues in the body, promoting energy use and cellular metabolism.
Essential nutrients for optimal thyroid function
To produce enough thyroid hormone, your body needs three key nutrients:
- Iodine: Found in sea salt, seaweed, and iodized table salt
- L-tyrosine: An amino acid found in meats, nuts, and some plant sources
- Selenium: A crucial mineral that many people don't consume in sufficient amounts
Main sources of selenium:
- Brazil nuts: The best natural source (6-8 nuts contain approximately 550 micrograms)
- Fish
- Ham and other meats
- Eggs
- Brown rice
- Cottage cheese
Most adults need approximately 150-155 micrograms of selenium daily, although recommendations vary by country.
Benefits of optimal thyroid hormone levels
- Increased glucose uptake by muscles and bones
- Better bone mineral density
- Faster recovery from injuries
- Improved brain function
- More efficient metabolism of fats and sugars
Growth hormone: The driver of repair and regeneration
Growth hormone follows a pattern similar to thyroid hormone, being released by the pituitary gland in response to brain signals. Its main function is to increase metabolism and promote tissue repair and growth.
The natural decline with age
Between 30 and 40 years of age, nighttime production of growth hormone reduces to half or even a third. This decrease contributes to:
- Slower recovery from injuries
- Body fat accumulation
- Slowed metabolism
Natural strategies to optimize growth hormone
1. Optimize your sleep
Growth hormone is primarily released during the slow-wave sleep phase (deep sleep). To maximize this release:
- Avoid eating 2 hours before bedtime (low insulin and glucose levels favor growth hormone release)
- Prioritize good sleep quality, especially in the early hours
2. Strategic exercise
Proper exercise can increase growth hormone levels by 300-500%:
- Sessions of approximately 60 minutes
- Include a proper 10-minute warm-up
- For weight training: approach muscle failure, but without exceeding it
- Avoid sugary drinks during exercise (they suppress growth hormone release)
- Reduce body temperature relatively quickly after exercise
3. Meditation practices
Certain types of meditation can induce delta brain waves similar to those of deep sleep, potentially stimulating growth hormone release.
4. Controlled heat exposure
Sauna has shown dramatic effects on growth hormone release:
- 20 minutes of sauna, followed by 30 minutes of cooling, and another 20 minutes of sauna
- This protocol can increase growth hormone up to 16 times
- Caution: Always use the sauna with extreme caution and consult with a physician
Important considerations for both hormones
- Supplements like arginine can increase growth hormone, but effective doses (3-10 grams) may cause gastrointestinal discomfort
- Combining strategies doesn't necessarily produce cumulative effects
- Always consult with a healthcare professional before starting any hormonal protocol
- Excess growth hormone can cause unwanted growth of all tissues
Conclusion
Optimizing your thyroid hormone and growth hormone levels through proper nutrition, strategic exercise, and good sleep habits can effectively counteract age-related decline. These hormones not only control your metabolism but also profoundly influence how your brain functions and how your body repairs and maintains itself.
Implementing these science-based strategies can have significant effects on your body composition, energy, and recovery capacity, improving your overall health and wellbeing.