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IGF-1, or insulin-like growth factor 1, is a hormone that regulates the effects of growth hormone in the body. The Z score is the number of standard deviations a given result lies above or below the mean, adjusted for both age and sex. (source)
Low serum IGF-1 levels can result from physiological factors affecting the pituitary gland and liver, which are responsible for producing and regulating IGF-1. Nutritionally, inadequate intake of essential nutrients like protein, zinc, and magnesium may also contribute to lower IGF-1 levels. (source, source)
Prioritize high-quality protein: Consumption of protein has been shown to increase IGF-1. (source) Protein provides complete amino acids that are used for muscle protein synthesis, during which there is an increase in hormone production, including IGF-1. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.
One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 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) Recommendation: 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 has been shown to increase IGF-1. (source) Whey protein provides complete amino acids that are used for muscle protein synthesis, during which there is an increase in hormone production, including IGF-1. (source) Recommendation: 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 can often be attributed to physiological factors related to the liver and pituitary gland, which regulate the production of insulin-like growth factor 1. From a nutritional perspective, diets rich in protein and essential nutrients can stimulate the release of IGF-1. (source, source)
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 will help regulate IGF-1 levels. Recommendation: Monitor caloric intake to ensure optimal energy balance.
Perform breathwork and/or meditation: Elevated IGF-1 is associated with high levels of stress and depressed mood. (source) Meditation and breathwork have been shown to reduce stress. (source, source, source) IGF-1 is directly influenced by stress hormones. (source, source, source) Reducing stress will decrease IGF-1 levels. Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
