Here are five ways to increase your IGF-1 levels:
1. Do a (clean) carbohydrate reefed: Some white rice or plantains after a workout can give your muscles a signal to grow and repair.
2. Get high-quality protein: Protein also helps increase IGF-1. Clean whey protein concentrate is exceptionally good at raising insulin and IGF-1. This is why bodybuilders like to pound whey protein shakes after their workout. Just be sure you get it from a grass-fed, grass-finished source.
3. Prioritize deep sleep: High-quality sleep is crucial for your body to repair and rebuild. Getting more deep sleep increases your body’s production of IGF-1.
4. Go into a sauna: Studies show that regular sauna usage helps boost IGF-1 levels. I like to use an infrared sauna for extra detox and cellular-health benefits.
5. Get some sun: Studies show that vitamin D supplementation can significantly increase IGF-1 levels. You can take a supplement, or you can go out in the sun, which causes your body to make vitamin D.
