There is a very simple way to jack up your growth hormone, IGF-1 levels and reduce catabolic cortisol levels first thing in the morning.

And importantly, this advice applies to you whether you’re currently cutting to get shredded, or eating to fuel maximum lean gains (200-300 calories above maintenance per day).

In fact, you are probably doing something similar to this already, but not quite in the right way.

What do you have to do? Eat protein! So what’s the big deal?

It should be ONLY protein. No carbs, no fat. 



According to this Dutch study [1], you can increase your growth hormone levels significantly if you have ONLY protein i.e. no carbs or fat taken with it.

Subjects either had:

  1. a placebo,
  2. a meal (carbs, fat, protein)
  3. or just protein

The researchers then measured the concentration of growth hormone in their blood.

The placebo and meal caused no change in growth hormone levels, but the protein-only group saw GH levels ROCKET after an hour and a half. In fact, they produced 3 times as much growth hormone in the 5 hour period after breakfast!

This is how I have started my days every morning for the past couple of years. It’s either whey, fat-free cottage cheese, quark, or just chicken. That’s how I eat in the mornings!


Researchers at the university of Erlangen-Nuremberg in Germany have discovered the same thing. The tested 3 groups of people with:

  • 24g amino acids in water
  • Milk protein and carbs (same calories as above)
  • Control group (they ate nothing at all)

The protein-only group (amino acid group) had a more pronounced increase in growth hormone: levels rising on average by a factor of 21.

Additionally, they saw an increase in Insulin-like growth Factor-1 (IGF-1) and their cortisol (catabolic hormone) levels dropped by almost 50%, compared to a small 10% drop in the protein and carbs group.

Because of its superior amino acid profile, a whey shake first thing in the morning is a good idea.

My recent coaching clients will know this sounds familiar as it has been my recommendation to most of them when I’m designing their diets and meals plans (for cutting or gains).


You can also consider having fat-free cottage cheese, a tub of quark, or even egg whites for breakfast. (By the way, adding just 1 ingredient to quark or cottage cheese turns it into an amazing dessert in less than 1-minute – see my Buff Baking cookbook for more).

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So what whey do I recommend? I use MyProtein as it’s basically the only brand I trust…and for very good reasons. I posted a video on my facebook here to show you why you can trust their supplements to contain exactly what they’re supposed to.






So, I’d encourage y’all to copy my strategy and start your day with protein only! Then go smash your Targeted Hypertrophy Training workout (THT).

Still not downloaded my totally free 3-day and 5-day/wk THT training routines? Just enter your details below for immediate download. It will tell you the best exercises to use, the best rep ranges, the right number of sets to do, the best training frequency – everything you need for the best gains ever! Don’t worry, there’s no spam, no BS.



[1] Somatotropic responses to protein alone and as part of a meal (full pdf text)

You'll love your fast gains on THT!

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You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)