7-Day IGF-1 Optimization Plan
Protocol Objectives
Protein Volume
Total protein intake is the main driver. To RAISE IGF-1: High Protein (1g/lb). To LOWER IGF-1: Moderate Protein (0.3-0.4g/lb).
Dairy
Dairy products (milk, whey, casein) stimulate IGF-1 more than meat. Include for growth, exclude for longevity/acne.
Glycemic Load
Insulin spikes boost IGF-1 bioactivity. High carb + High protein = Maximum IGF-1.
Zinc & Magnesium
Required for IGF-1 synthesis.
Day 1 Dairy (High IGF-1)
Breakfast
Whey Shake with Milk
Strong signal.
Lunch
Cottage Cheese Bowl
Casein.
Dinner
Cheeseburger
Meat + Dairy.
Day 2 Red Meat
Breakfast
Steak & Eggs
Anabolic.
Lunch
Roast Beef
High protein.
Dinner
Lamb Chops
Zinc/Protein.
Day 3 Carb Pairing
Breakfast
Pancakes & Eggs
Insulin + Amino Acids.
Lunch
Chicken & Rice
Bodybuilder staple.
Dinner
Pasta with Meat
Growth fuel.
Day 4 Low IGF-1 (Fast)
Breakfast
Black Coffee
Fasting lowers IGF-1.
Lunch
Veggie Salad
Low protein.
Dinner
Avocado & Nuts
Fat focus.
Day 5 Plant Protein
Breakfast
Oatmeal
Plant base.
Lunch
Lentils
Moderate protein.
Dinner
Tofu Stir-fry
Soy lowers IGF-1 vs Milk.
Day 6 Zinc Support
Breakfast
Oysters
Zinc.
Lunch
Pumpkin Seeds
Mineral.
Dinner
Beef
Support.
Day 7 Maintenance
Breakfast
Eggs
Standard.
Lunch
Chicken Salad
Standard.
Dinner
Fish
Standard.
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Goal Dependent
Bodybuilders want HIGH IGF-1. Longevity enthusiasts want LOW/MODERATE IGF-1. Choose your protein intake accordingly.
Scientific References:
1. Fontana, L., et al. (2008). 'Long-term effects of calorie or protein restriction on serum IGF-1.' Aging Cell.
1. Fontana, L., et al. (2008). 'Long-term effects of calorie or protein restriction on serum IGF-1.' Aging Cell.