out cortisol, control leptin, and enhance testosterone produc- and slowly elevate the weight attached. Once the weight is at
tion. Taken together, these hormonal effects lead to enhanced the top, reverse the wrist motion and slowly lower the weight.
vitality, optimal body composition and vigorous health. This exercise is a favorite because is works wrist flexion and
But be careful here, HGH like other hormones needs to extension at the same time plus some lateral flexion. This one
be considered in context. Hormones, like people, behave is tough, and should give you a great burn in your forearms.
differently depending on the social environment they find
Is sleeping ten hours a night okay?
themselves in. When HGH is isolated in large amounts and
not “socializing” with the correct type and amount of other Yes, sleeping ten hours a night is fine, and in my opinion,
hormones mentioned above, it can have detrimental effects. preferred. The 6-8 hours of sleep most people quote as optimal
That is why one should be very careful not to use endogenous is not based on any solid objective measure and does not sup-
HGH and rely instead on the body’s natural production. This port historical human sleeping patterns. Up until the invention
ensures HGH is released in the way the body intended. When of the light bulb, humans woke with the sun and slept shortly
smart lifestyle choices are coupled with the correct hormonal after sundown. This meant that humans would sleep up to 14
response you will reap all the beneficial effects of HGH; a hours in the winter when the nights were longer and the days
healthier, leaner, and stronger you. shorter. Over the last few centuries we have been sleeping less
What's a good wrist exercise?
and less and it has negatively impacted our health.
Sleep is necessary for repair, growth, hormonal balance,
When talking about working the wrist, you are really talk- and nervous function. Sleep can be thought of as a hormonal
ing about the muscles of the forearm. These are the muscles reset button. Much like the reset button on a computer, when
that control the movements of the wrist including supination the body crashes sleep is what allows us to reboot. The num-
and pronation. Rather than waste valuable time in your work- ber of sleep hours makes a difference because the body’s hor-
out isolating the forearms, it is best to use exercises that work monal software is built around a chronological rhythm; the
the whole body and the wrist together. It may seem counter- circadian rhythm.
intuitive at first, but the strongest wrist comes from doing big When this rhythm is working appropriately, stress hor-
lifts that work the whole arm and force dynamic wrist flexion mones decrease at the end of the day and continue to fall at
and extension. night. The natural decrease of stress hormones is followed by
If you insist on isolating the wrist, try the “rope stick”. In a surge in HGH, melatonin, and glucagons, with a fall in insu-
this exercise, a thick stick about 12 inches in length and 7 lin and leptin. The combined effect of this hormonal program
inches in diameter is drilled with a hole. A rope is threaded puts the body in a fat burning, muscle building, and anti-aging
through the hole and a weight is attached to the rope. Hold state. When we go to bed later and sleep for shorter periods
your arms straight out in front of you. Now flex and extend of time, we may never actually reach this optimal hormonal
the
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Page 1
the stick state. Furthermore, we push the whole circadian rhythm for-
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