Adam Milligan, President EQUIVITA
It has been a rough day and all you want to do is go home, get food and curl up in front of the television, but your program has you scheduled to workout. How many times have you found yourself in this scenario? This point of deciding whether you stick to your plan or change it is a challenge and all the harder if you actually consider it to be a decision point.
Here's the thing, it is not a time for decision because the decision has already been made. When you set the goal you made the decision and the only way to achieve the goal is to follow through.
 
Fitness goals are only realized through consistency.

At a recent Fit U we discussed goal setting and goal attaining as if they were separate roles and, for discussion purposes, imagined that these roles were played by different individuals. The goal setting is performed by the role of manager, parent or master and the employee, child or padawan is responsible for completing the steps that will lead toward the goal. When you are in the "manager" role you are able to set long-term goals as well as determine the path to achieve those goals. The "employee" role is to complete the tasks as outlined by the manager.
 
If consistency is necessary, then achieving your goals is about following your to-do list. The more clear and concrete that the "master" makes the to-do list, the easier it will be for that list to be followed. The list cannot be seen as a suggestion or something that can be modified by the "padawan" because the padawan role is about the short term.  The secret to goal realization is placing a higher value on the long term than the short term, but if you are in the role where you are unable to see long-term then your decision making won't include the big picture.
 
That is why when you are in the doer role you can't allow yourself to usurp the decisions that you made as the planner. And as the planner the more you clearly you can envision what you want, objectively assess how well you are doing and realistically provide the next steps the easier it will be for the doer to stay on track.
 
Whether you find it helpful to think in terms of these two different roles or not, setting aside time for the sole purpose of planning can help you to gain clearer understanding of how your actions fit what you want. If they don't fit, then something needs to change because setting unrealistic goals is setting yourself up for failure and a lot of unnecessary stress - stress that will work against you whatever your goals happen to be.
 
As always, let me know how I can help.
 
Adam

​​by Tami Wise, Transitional Fitness Trainer

You might notice my ‘jumpsuit.’  At the time I asked Carla to add my face to a prisoner body, it was due to the play on words ‘arrest for growth’ ie.’ Ahh, rest for growth.’  Turns out is was more prophetic than this female body was aware.  Rest does influence growth hormone production;  the amount of time spent in Deep Sleep, or the delta wave(the slowest of the brain waves) is where you find as much as %70 of a persons daily growth hormone production...if that person is a MAN! 
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Perhaps the most potent stimulator of growth hormone(GH), in men is sleep.    GH is released in pulses, or the peaks/surges.  If we are are trying to increase our metabolism, we want to peak longer and more often(@Drew Lizon ‘that’s what she said’),  we need to spend more time in deep sleep.    

DON’T CHEAT! IT’S SLEEP!

According to the National Sleep Foundation’s website, from ages 18-64 adult humans need between 7-9 hours of sleep daily. (I love infographics, and the National Sleep Foundation has created a lovely one titled Sleep Duration Recommendations)  Considering that there are essentially 4 stages of sleep that we cycle through, and multiple times, in a good sleep session, it is important to provide adequate time for the work of sleep.  This passage from an article on Brain Basics: Understanding Sleep, provides a short review of the phases of sleep(in case I don’t get another opportunity to say this, sleep scientists are no longer sure that sleep cycle progression is this simple, but that doesn’t impact the percentage of time spent in the wave(s) we are focused on either, so I am choosing not to ‘go there’ today):
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1. During sleep, we usually pass through five phases of sleep: stages 1, 2, 3, 4, and REM (rapid eye movement) sleep. These stages progress in a cycle from stage 1 to REM sleep, then the cycle starts over again with stage 1. We spend almost 50 percent of our total sleep time in stage 2 sleep, about 20 percent in REM sleep, and the remaining 30 percent in the other stages...
2. The first REM sleep period usually occurs about 70 to 90 minutes after we fall asleep. A complete sleep cycle takes 90 to 110 minutes on average. The first sleep cycles each night contain relatively short REM periods and long periods of deep sleep. As the night progresses, REM sleep periods increase in length while deep sleep decreases. By morning, people spend nearly all their sleep time in stages 1, 2, and REM.

As much as 70% of GH is released in that slow wave Delta Sleep, the 30% space spent in stages 3/4.  CRITICAL for much of the endocrine ‘restoration/update,’ of your body and growth hormone is absolutely in that group!  Here is the kicker, if you deprive yourself of sleep--or botch the sleep cycles--for reasons not well understood or agreed upon, your brain will prioritize REM sleep.  The agreed upon belief is that you don’t release GH in REM sleep.  It is consistently observed that if you experience poor sleep, either too little time spent sleeping, or disrupted sleep, that the following night the brain will proiritize REM sleep and disrupt the deep part of sleep in ways that can significantly reduce the GH pulse to the body...YUCK!  So you need that deep wave, Delta sleep, to get that GH kick back...MEN! 

How can you increase the amount of time you spend in deep sleep? Essentially, it’s like anything else, making sleep a priority is a good start--get more, better rest.  Simply we will consider the day influences and the night influences, of more rest and better rest.  

The amount of slow-wave sleep observed in a given sleep period, is heavily influenced by what you did when you were awake. Another way to consider this, ‘how did you accumulate sleep-promoting substances in your brain toDAY?’   To trigger them is in our control.  (correct wording? cuz I’m sure that’s an incomplete sentence...but my brain is in meltdown)

It is thought that body heating activities, whether through immersion in a hot tub or sauna, or intense prolonged exercise; activities where thermo-sensitive neurons detect an increase in our brain temperature, which exceeds a certain threshold(mayday MELTDOWN)--produce a kickback! KICKBACK: increased need for the cooling brain support of delta sleep. We have thermoregulatory mechanisms that keep us in safe good working order...fiddle with em.  

Like wise, in a short term study(observation of 14 males ages 18-35, over 48 hours),a  crazy low-carb diet(ie. 2400 kal daily, comprised of 1% carb, 38% protein, 61% fat) showed significant increase in deep sleep and a decrease in REM sleep.  Since the results of this study are tied to a 2 day application, I would want to know if these results held up over years of that dietary plan!!  I mean this sounds awful if you’re me(Pasta-Hound Wise), but everyone’s playground has different equipment.  

Speaking of drugs, there is a lot of info on the effects various substances have on deep sleep.  So I am going to light-touch on this.  Alcohol in healthy people(nonalcoholics), in  higher amounts is thought to shorten deep sleep and lower the power of the amplitude of the delta wave.  A drink(a standard drink is defined as one 12-ounce bottle of beer or wine cooler, one 5-ounce glass of wine, and 1.5 ounces of 80 proof distilled spirits) can have a light sedative effect on the body and deeper relax one into rest--it’s also believed the body’s tolerance to alcohol’s sedative effects probably develops rapidly.  SSRIs they think increase deep sleep, but can fiddle with the cycles of sleep(verdicts out).  Melatonin supplements: one article I read said melatonin could increase GH by %150(kinda feels like somebody wants to find a ‘magic bullet’).  I could not find a study that would back that claim to that degree. 

To quote Bob Seger, ‘Workin’ on our night moves,’ let’s start with duration. Going back to that sweet infographic from the National Sleep Foundation, 7-9 hours of sleep a night seems to hold merit.     Below is a list of sleep tips, copied from the National Sleep Foundation’s website, to help you find better rest at night(I left the links active because they connect to interesting and helpful posts):

•         Stick to a sleep schedule , even on weekends.
•         Practice a relaxing bedtime ritual .
•         Exercise daily.
•         Evaluate your bedroom to ensure ideal temperature, sound and light.
•         Sleep on a comfortable mattress and pillows.
•         Beware of hidden sleep stealers , like alcohol and caffeine.
•         Turn off electronics before bed.

​When I read on the National Sleep Foundation’s website, ‘most importantly,  make sleep a priority,’ I thought, ‘that’s stupid,’ well maybe it’s not that stupid. I’m not innately driven for a lot of sleep, so I actually have to consciously make that amount of time to sleep, a priority. 

Sleep is sophisticated work.  Memory consolidation and ‘brain clean up,’ recuperation of the entire mind-body system, are just a couple of the ‘simple’ duties of sleep.  Admittedly, reading for this article has sparked in me 2 things; the desire to read more on brainwaves and sleep so as to influence them, and to actively contrast my daily rest with my daily functioning.  Whether male or female, effective cycles of sleep influence a lot of what I call ‘good living--having the energy and the mood to enjoy living. 

Now as best I can tell, sleep research is in a sort of rapid-revolution state. In a future series of article shorts I intend to examine sleep in greater detail--specifically how disrupted sleep impacts a host of body systems and their functioning.   

Seriously!  Time for WORK!  Women, it looks like we produce greater GH, and in more even doses throughout the day.  Where do we get our greatest GH kickback?  EXERCISE!  Really?! So rest up ladies!  Remember, growth hormone influences your body to burn fat as fuel, build muscle, keep your bones, skin, and maintain healthy hair--big pay off...BIG!  Article Shorts will return with a review of what women need to know about how to influence growth hormone in the female body:  what will champion and what will check GH production for the     DOUBLE X!
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1. [unattributed] National Institutes of Health, National Institute of Neurological Disorders and Stroke [http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm#dreaming]: para. 3 [July 25, 2014]
2. [unattributed] National Institutes of Health, National Institute of Neurological Disorders and Stroke
[http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm#dreaming]: para. 6  [July 25, 2014]

Carla Fox RYT/PYT

​“I do not seek perfection. I simply seek to remember who and what I am everyday. I seek the people and places and practices that support the expanding of this awareness in my day, in my life, in my choices.” Oriah Mountain Dreamer

Over the past couple of years I have observed a seemingly growing portion of the female population experiencing over commitment in their lives. (To be clear, this is not exclusive to the female of our species, only that it has been observed more first hand in that sex by the writer. It is my hope, that this serves anyone who nods their head to any of this or thinks, “I have felt that!”, female or otherwise. This is for anyone who recognizes this and wants to do something about it for themselves and the world they live in.) The most interesting part of it is that the commitments are mostly external. Few, if any, are made to herself. There is a fundamental misalignment with the individual and their own personal path to joy of being or living in their spirit. The inauthentic gap we experience in our own lives drives us to cover up the emptiness with some kind of distraction or stimulation. (Gurucharan Singh Khalsa, KRI International Teacher Training Manual Level 2 – Vitality and Stress (Santa Cruz, NM: KRI 2008), 65.) Now, it may be said that this population has always been there, and that I started noticing it because I began to see and feel it in myself. What does it look like and feel like? Here is what I have felt, seen and come to understand as signs of this over commitment that takes one out of the dynamic balance so many of us are navigating toward:

Feeling so busy that there isn’t time for the things you know are “good” for you.
Doing everything else before allowing the possibility of doing what you love.
Feeling an ambiguous lack of ease or harmony.
Hoping that “catching up” on everything will make you feel at peace.
Feeling envious or judgmental toward others who seem to have/take time for themselves.
Good, old-fashioned anxiety.
Good, old-fashioned depression.
Hearing the running tape in your mind that everything is “great!” or “ok!” because you can’t pin down a specific reason to feel out of sorts.
Feeling like you must be the only one selfish or ungrateful enough to feel this way.
Feeling the need to apologize even when you’re not sure why you’re apologizing.
Fatigue
Insomnia
Addiction

It’s true that a lot of women live a life that is on the surface pretty great; decent health, a job, a family, friends. We live in an era where women have many more options than they used to, and there is a drive, internal and societal, to utilize ALL of those options now and to use them all well, to their fullest expression. No pressure. And still within all of that, there is this sense of something missing. There is a feeling of imbalance that is seeking its level. Often with the idea that something is wrong and needs to be fixed. That there is an action to be taken that will change it. That if one just does MORE. That there is something one must DO to feel better, to get better, to BE better. Often in tandem with that is the feeling that its out of one’s hands. That there’s nothing one can do about it, or that this is just life, and that’s how its supposed to be.

​“Living with depleted energy for years without end can result in high-grade levels of chronic stress; drained nutrients… and sometimes depression that won’t go away. By the time we reach our forties and fifties, sometimes we are so accustomed to fatigue, low energy and exhaustion that our bodies simply don’t know any other way of being.” (Nora Isaacs Women in Overdrive (California: Seal Press 2006), 10.) It is that which makes this state of being so ambiguous, because it feels almost normal. The American Psychological Association notes that 70% of people realize they could use help, but only 7% seek it out. (Gurucharan Singh Khalsa, KRI International Teacher Training Manual Level 2 – Vitality and Stress (Santa Cruz, NM: KRI 2008), 35.) Yogi Bhajan, the master of Kundalini yoga, called this cold depression. Living with a constant low to moderate level of stress as your baseline.  It has been my experience and observation that this all starts out quietly, and gets louder and more symptomatic.

In the Bhagavad Gita, Arjuna experiences a time where he is overcome with weakness in a moment where he needs to act. He is in duality about the circumstances of a battle where he has loyalty to both sides. Krishna steps in and reminds him to look into his own true nature and transform his consciousness instead of focusing on the external circumstances. Once this disconnect was healed, Arjuna was able to move with courage, integrity, and compassion in each action on the battlefield.
Herein lies that amazing irony of it all. It is by deeply relaxing into oneself that all of this duality starts to fall away. That it almost takes care of itself. All the potential for harmony already exists, it does not need to be made. It does not need anything to be fixed “first”. The other hilarity is that learning deep relaxation… is really hard work.

In western medicine, this can look like a million things. And it IS a million of those things. It is anxiety, lethargy, resentment, headaches, muscles aches, digestive upset, and so many other things. What we are talking about here is the overall source and at the same time overall effect from those million things that are diagnosed and treated. They are inextricable. It is said that when Native American medicine men talk to the sick, they usually ask three questions: When was the last time you sang? When was the last time you danced? When was the last time you told your story? That lack of each person's version of singing, dancing and storytelling is what we seek to address here.

More on this next time!

​Adam Milligan, President EQUIVITA


For a few years there has been an increasing amount of support for the idea of increased protein consumption directly around resistance training exercise. Manufacturers have designed supplements specific for ingesting pre, post and even during exercise. The idea behind this push is that during resistance exercise you can cause muscular damage that will then need to be rebuilt stronger. And that there is an "anabolic window" for the ideal rebuilding which is right around the time of muscular damage.

Intuitively, this story makes sense. If you need building blocks to make the muscles stronger then having those blocks readily available should make the building easier. This story connects because it is believable.

If, however, you start to look deeper into the story you might begin to question its believability. During an activity where you are breaking down the muscle - which is another great story that we will save for another time and suffice to say that it doesn't happen nearly as often as presumed - you are not building. The rebuilding happens at rest, not during exercise.

So, why would so many studies indicate that post-exercise protein is so important? Aside from the obvious benefit to supplement companies and the psychological benefit to the individual, the answer may be found in the article, "The effect of protein timing on muscle strength and hypertrophy: a meta-analysis" (Schoenfeld et al. Journal of the International Society of Sports Nutrition 2013, 10:53).

Through analyzing the data from protein ingestion studies, Schoenfeld concludes that "Any positive effects noted in timing studies were found to be due to an increased protein intake rather than the temporal aspects of consumption...". Total amount of protein ingested being the determining factor as opposed to when that protein was consumed.

So, how much protein should one eat? According to the literature, those consuming twice of the standard recommendation for sedentary people saw the greatest benefit. This puts the protein intake around 1.6g/kg bodyweight. Of course, if I were trying to tell a good story I would let you believe that all you need to do is increase your protein intake and your muscles would grow burn more calories and shed any unwanted body fat. I think you know that it is just not that easy.

As with any supplement or nutrient, your body will only realize a difference if it has an unfulfilled need. Consuming more protein will only make a difference if you are creating a demand in your body for those building blocks. Without the activity to create the need, that increased protein will just be used by the body as increased calories which could go to increased stored calories as fat.

Balancing your macronutrients (FAT, CHO and PRO) to ensure you are getting enough but not too much can be tricky and, no doubt, there will be continual research that will disprove things that we currently believe, but if you listen to your body you can find the balance that is right for you. Research and normative data are best used as guidelines and should always be treated with a healthy dose of skepticism.

As always, let me know how I can help.
 
Adam

Cheryl Harris, Licensed Massage Therapist

It's getting to be that time of year again - if we can get through the next week of cold rainy weather - we will be seeing folks outside running, walking, cycling, just moving. Thankfully, warmer weather invites us all to do that more, and I love it! What happens when we get outside and move more? We are using energy, sure, but the energy doesn't just go away, it only changes form. 'For every action, there is an equal, and opposite reaction'. Sir Isaac Newton's Third Law can be applied in every day situations, but how does it apply to our movement? 
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If we go outside and take a walk, a stroll, just to move and get some blood flow going in our body, there will always be forces at work - your feet hitting the pavement, the pavement pushing up into your feet, your arms swinging, your legs moving one at a time, one in front of the other. These forces always come in pairs. The direction of the first being opposite to the direction of the second. Super, right? Within the movement of walking, we typically swing our arms back and forth; it's what our body does, and we don't really think about it much, or have to tell our brain to move our arms back and forth while we walk. What does this motion do for us in terms of Newton's Third Law and dispersing energy? 

When our arms swing back and forth, it ends up helping keep our lower back 'happy'. Why? How? In walking, our feet hit the pavement and there is an energy transfer through our feet, up the leg, into the hips, low back and spine, all the way up to our neck. Think of it as a sort of vibration, or a ripple in a pond. When these ripples or vibrations happen, they have to have somewhere to go. They travel up the spine, for sure, but where do they go from there? That's where our arms come into play. When we swing our arms while we walk or run, the vibrations travel down our arms and out our fingers, changing into another form of energy, yet again. If we don't swing our arms, that energy can become 'trapped' in a way, and create tightness. That tightness can sometimes settle in the upper back, or lower back, and stay there.

Dispersing the energy is best case scenario, but often we find that folks don't disperse that energy as they need to, so what do they do? Massage, of course! Massage can help loosen the tissue that has tightened down from the energy being trapped in the spine. If we let the trapped energy build up, it can take a while, or multiple massages, to loosen the tissue and get it back to where we want it to be. If we get massages on a regular basis, the consistency can put our body in a great place and make loosening the tissue much easier. 

Energy is a fabulous thing, whether you feel it in the air or you feel it in your bones, and it can come in many forms. Remembering to take care of that energy, and ourselves, is an important part of life. Whether you already get massages, or have been thinking about it and not quite sure if it's a good thing, I'm here to tell you it IS! Massage not only deals with the physical, but the mental energy as well. We often don't allow ourselves to take time out and just be. Our energy is always changing forms and massage can help with the ever changing us. 

Feel free to ask questions if you have them, I'm happy to help. charris@equivita.com

by Drew Lizon, Transitional Fitness Trainer

When it comes to creating a plan and following that plan, it can sometimes be quite difficult to stay on track. Something gets in the way and alters the course of the plan, often putting the plan on hold (temporarily, we tell ourselves) and end up changing the parameters of the plan. It’s almost like everything and everyone around us are sabotaging us…like nobody wants us to succeed! Frustrating! But a lot of times, I find that if we look ourselves in the mirror, we’ll find the biggest culprit of all. We can be our own worst enemy. What’s holding us back is often times in our own control, and what we end up doing is make excuses for ourselves to cover the guilt, or redirect the blame for not staying on course.
 
Of course it’s difficult. No one ever said that it’s easy or that it gets much easier (people say it gets easier, but more on that in a bit) when it comes to following a fitness or dietary plan. It can be a rollercoaster ride of emotions, actually. You’ll have your ups, you’ll have your downs, you’ll have that point where you just want to hop off mid-ride because you just can’t take it anymore. But when you do quit, what makes you think it’ll be different the next time around? I hear from people all the time say something like, “oh, when I start back up, it’ll be different and I’ll do much better!” Ok, that’s great! But what makes you think you’ll do any differently than before? What has changed? There are still 24 hours in a day and you’re still busy as ever, so really nothing has changed except for your excitement for change. When you start a fitness program, a lot of times you’ll feel excited and motivated to change, but we all know that doesn’t last. Exercise and you can be a very difficult relationship. It starts off great, but the love and attention that it deserves starts falling behind and the next thing you know the two of you are “taking a break.” Sad.
 
I do hear people tell others that it gets easier and you just need to, “get in a routine and it becomes just part of your schedule.” Getting into a routine gives the illusion that it’s easier, but it isn’t necessarily easier. You’re still grinding the 9-5 and tired as ever at the end of the day, aren’t you? We all know that it’s much easier to plop down in front of the TV after work, or head out with coworkers to happy hour than to drive to the gym, whether exercise is on your schedule or not. Oh, you’ve been good lately so you’ll just skip the gym today and make up for it later? You’ll skip tomorrow, too? You have been good lately, haven’t you? Skipping a day or two is great. Mental and physical breaks are necessary, but once you get a taste of skipping your exercise, you have to make sure that it doesn’t derail your plans. You made a promise to yourself to go the following day, so make sure you do because it can easily fall apart from there.
 
Keeping the motivation is hard. Sticking to a plan is hard. As a fitness trainer, it’s assumed that we know all the answers to stay motivated and to make sure things don’t fall apart. But we have a hard time as well. We’re only human. So, I’d love to hear what some of you use to stay motivated and to keep kicking butt! It can be small things that you see or hear that tempts you to keep pushing on. I remember waking up one weekend with the sun shining on my face and thinking, “man, what a beautiful day! I’m going to get my run in early so I can enjoy the day!” Kind of cheesy, I know, but just seeing the sunlight got me motivated to do my cardio. So let’s hear ‘em, folks. Your ideas for motivation, big or small, just may help others who are struggling to find the light. Let’s help each other stay on course! Ready…go!

- Drew

by Tami Wise, Transitional Fitness Trainer

Welcome to the article-shorts, a vehicle to share little segments of big systems, in hopes that they make sense and perhaps provide a new or better understanding of the topic they cover.  Whether it be the American electoral process, a car engine, algebra, the energy efficiency of my old home, or the metabolism of the human body, I like to understand how the smaller systems work together to influence the greater network these systems support. Perhaps this is why I am a Transitional Fitness Trainer at EQUIVITA.  As a TFT at EQUIVITA, we consistently work to first understand the parts of the skeletal muscle system(tone, flexibility, awareness, posture, endurance, nutritional needs) and then once we have some data on a person’s individual expressions of this stuff, we start to design a program to influence that body system.(Sound intense?  Maybe, but the delivery system is so cool:  EQUIVITA Initial Fitness Review--roughly 2 hr appointment that breaks down your systems, and folds them back together to make a workout plan for you.)

The whole human body, and what to do with the damn thing, fascinates me.   
Currently, I fancy hormones and behavior:  behavioral endocrinology, IS the scientific study of the interaction between hormones and behavior. This interaction is bidirectional: hormones can influence behavior, and behavior can sometimes influence hormone concentrations(MEATY...YOU HAVE MY ATTENTION!).

Choose Growth?
Let’s grow!  Let’s learn a little bit about growth hormone(GH).   This wee bijou,  growth hormone, has some very big ‘hot buttons!’  A quick internet search on growth hormone will pull studies showing that increased growth hormone can decrease body fat, while it increases muscle mass and bone density. Or peruse articles that discuss the impact of GH on raised energy levels, and improved tone and texture of our skin. Tied for other-first-place in the ‘growth hormone  popularity contest’ this hormone has been used by sports competitors since the 1970s and has now been banned by the International Olympic Committee and National College Athletic Association--interesting, it’s NOT entirely clear why...but we will investigate it!

WHAT GROWTH HORMONE IS...is a peptide hormone in our endocrine system(the other system working, with the nervous system, to regulate the synchrony of the human body networks, and their harmony with the external environment).  Growth hormone is created and secreted in the pituitary gland(pea sized gland at the base of the brain).  It is a major participant in the control of several complex physiologic processes, growth and metabolism.  In ‘growth,’ growth hormone stimulates the body, indirectly, by traveling to the liver to trigger the production of insulin-like growth factor-1(IGF-1)(enough mainstream articles are using this term--otherwise we might not go this in-depth) which triggers growth in bone tissues and protein synthesis in muscle and other tissues.  In metabolism, growth hormone interacts with how our bodies synthesize protein, break down fat, and assists other hormones in carb metabolism.  Growth hormone, is a team player in the game of maintaining our blood glucose within a normal range--glucose is the human body's key source of energy, found in the breakdown of carbs.
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HOW GROWTH HORMONE MAKES US GROW.  Wait are we talking about METABOLISM, FINALLY?! Almost, we just need to understand how growth hormone works so we can understand how to BOOST IT!  Growth hormone is controlled by two hormones released from the hypothalamus, called somatocrinin or Growth-hormone-releasing hormone (GHRH), and somatostatin or Growth-hormone-inhibiting hormone (GHIH).  The unique thing about GH is how it’s released–in a “pulsatile” manner, which just means that your body will release it in bursts.  Throughout a 24-hour period, there will be times when your body is pouring out GH at very high doses, and then other times when it drops and almost none is released, a kind of peaks and valleys pattern.  Increasing GH is a matter of making the “peaks” larger and longer lasting, while minimizing the “valleys”.  

PEAKS AND VALLEYS...now we are talking about how to influence your metabolism, via your new or updated understanding of growth hormone.  WAIT! I’m experiencing a major valley!  I need to take some melatonin, and surely stop to grab a couple hours in ‘deep sleep’ since the largest pulse of GH, in both men and women, is released during the first deep sleep cycle of rest.  When Behave Yourself! returns we will learn how you can boost your metabolism through rest.