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IGF-1, or insulin-like growth factor 1, is the primary hormone that regulates growth hormone. In childhood, IGF-1 promotes cell growth and differentiation, and it continues its anabolic effects into adulthood by playing a key role in muscle growth and tissue repair. (source)
Low serum IGF-1 levels result from physiological factors affecting the pituitary gland and liver, which are responsible for producing and regulating IGF-1. Inadequate intake of essential nutrients like protein, zinc, and magnesium also contributes to lower IGF-1 levels. (source, source)
Potential Performance Impact
Prioritize selenium-rich foods. Ingestion of selenium increases IGF-1 levels. (source) Selenium is an anti-inflammatory compound that combats free radicals and protects cells, leading to increased production of IGF-1. (source)
Protocol: Eat at least one serving of selenium-rich foods three times per week. One serving examples: Brazilian Nuts (1 oz), Yellowfin Tuna (3 oz), Sardines (3 oz), Beef (3 oz), Chicken (3 oz).
Prioritize CoQ10-rich foods. Ingestion of CoQ10 increases IGF-1 levels. (source) CoQ10's antioxidative properties improve mitochondrial function, which stimulates the production of growth hormone, the primary driver of IGF-1 synthesis in the liver. (source)
Protocol: Eat at least one serving of CoQ10-rich foods daily. One serving examples: Liver (3 oz), Lentils (1 cup), Salmon (3 oz), Mackerel (3 oz).
Resistance training. Resistance training is associated with increased levels of IGF-1. (source) Strength training stimulates the production of growth hormone, which then stimulates IGF-1 production by the liver. (source)
Protocol: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.
Supplement with a quality protein source. Whey protein supplementation increases IGF-1. (source) Whey protein provides complete amino acids used for muscle protein synthesis, during which there is an increase in hormone production, including IGF-1. (source)
Protocol: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of body weight per day.
High serum IGF-1 levels are often attributed to physiological factors related to the liver and pituitary gland, which regulate the production of insulin-like growth factor 1. Diets rich in protein and essential nutrients stimulate the release of IGF-1. (source, source)
Potential Performance Impact
Maintain a calorically optimized diet. Excess caloric intake is associated with higher IGF-1. (source) Excess caloric intake increases insulin production by the pancreas, which stimulates the liver to produce more IGF-1. (source) Consuming a calorically optimized diet helps regulate IGF-1 levels.
Protocol: Monitor caloric intake to ensure optimal energy balance.
Perform breathwork and meditation. Elevated IGF-1 is associated with high levels of stress and depressed mood. (source) Meditation and breathwork reduce stress. (source, source, source) IGF-1 is directly influenced by stress hormones. (source, source, source) Reducing stress decreases IGF-1 levels.
Protocol: Sit down and calmly focus on your breath while box breathing for up to five minutes.
