Fitness & Nutrition from a Holistic Health Perspective with specific recommendations - PowerPoint Presentation

1. Fitness & Nutrition from a Holistic Health Perspective with specific recommendations for FSHD populationJonelle Young B.H.K, CPT, CNPYoung For Life Health & Fitness Incjyoung@youngforlife.ca(604) 618 2080

2. Young For Life credentials and AffiliatesUniversity of British ColumbiaCanFit Pro, VSB, BCIT, Langara CollegeInstitute of Holistic NutritionFoundation TrainingFunctional Movement SystemsInternational Society of Orthomolecular Medicine

3. DisclaimerEducational Purposes OnlyInformation is for knowledge and does not represent medical adviceGeneral group discussion vs specific client protocolScope: Anatomy & Exercise Physiology, Strength Training, Fitness vs Exercise, Nutrition and Holistic Health & Lifestyle Health & Wellness Coach vs Educational ResearcherScientific Evidence vs Anecdotal Evidence

4. Holistic Health InterconnectionHealthspan & LifespanMind—Body—Spirit: Collective Impact upon bodyExercise vs FitnessEmotional Stress vs Physical Stress vs Mental StressGood Stress (Eustress ) vs Bad Stress (Distress) note: the body does not distinguish between types of stress. Stress is stress on the physical body. The positive benefit of eustress is expressed through the emotional and mental health.

5. Reference to FSHD Exercise Protocol by Dr. Mark TarnopolskyIncrease Endurance 3x Week, 30 -35 min, at 60-65% of VO2 Max*take day off to recoverStrength Train 3 sets x 12-15 repetitions*NO 2days in a row or at least the same muscle*NO exercise with free weights over head or above shoulder

6. Exercise and FitnessExercise is a physical activity and movement of the body. Exercise is what you do, to increase your FitnessFitness is an outcome of performing Exercise. Specific types of exercise affect the level and type of Fitness gained.Exercise can be gentle or intense (walking vs running), short or long (5 mins vs 45 mins), Cardiovascular vs Strength (cycling vs strength).Fitness can be Cardiovascular vs Muscular Strength and Aerobic vs Anaerobic (endurance vs power).

7. Healthy Exercise Principles to ConsiderAll Populations:Include both Cardiovascular and Strength to overall programStart slowly, increase graduallyIncorporate RPE if no VO2Max availableFind an activity you enjoyAllow adequate recovery time between training sessions Additional FSHD considerations: Aerobic Based Cardiovascular Exercise to target Oxidative Metabolism vs Anaerobic MetabolismMuscular Strength should be Endurance based vs Hypertrophy or PowerMinimize protein breakdown and Promote Protein Synthesis and Complete Muscle Recovery

8. Calculate Adequate Protein RequirementConsume ONLY required amount of protein based on individual daily needs including any training program. Excess unused protein not needed as fuel for energy, converts to storage fat. For the average person:.8-1.0 grams of protein per kg body weight per day (depending upon male/female, age, training needs…)1-1.2grams of protein per kg body weight (for heavy strength trainers, growing teenagers, pregnant, elderly or those recovering from surgery or injury…)Dr Tarnopolsky recommends 1.2-1.4 grams protein per kg body weight per day for those with FSHD

9. Nutrient Timing, Usage and RecoveryWorth considering and discussing with FSHD community and practitioners:BCAAs: What: Branch Chain Amino Acids are Essential Amino Acids consist of Isoleucine, Leucine, Valine Why: prevent muscle atrophy and enhance aerobic endurance *LEUCINE in particular increases protein synthesis, so the synthesis is greater than the protein breakdown during exercise. Greater repair means greater growth. Also affects hGH, decreases muscle soreness and tiredness so reduces fatigue thereby, increasing aerobic capacityL-Glutamine: What: considered a “conditionally “ Essential Amino Acid as it depletes quickly when body under stress Why: maintain muscle mass, prevent muscle breakdown, aids in tissue healing and injury repair not only for muscles but any tissue including gut lining and sensitive digestive tract

10. Reference to Dr Mark Tarnopolsky Nutraceutical Recommendation for FSHDCoQ10 200 mgALA 200 mgVit E 400 mgCreatine Monohydrate 5 g

11. Holistic Nutrition and SupplementationAll PopulationsEat whole, clean, minimally or unprocessed, nutrient dense foods as much as possibleEat lean proteins, healthy fats, and slow burning complex carbohydratesOptimize micronutrients and fluid intake namely waterIncluding specific FSHD considerationsFurther to general population, Increase protein intake to 1.2-1.4 grams per kg body weightAddress nutrient deficiency and consider increasing/maximizing mitochondrial health through nutraceutical supplementation and lifestyle

12. Antioxidant NetworkVitamin CVitamin ECoQ10Glutathione: (better to take precursor NAC for better absorption)Alpha Lipoic Acid*ALA is the KING of AO Network because it UpRegulates the other 4. it is both water/fat soluble and is produced directly in the mitochondria. ALA production decreases naturally with age, so very important to incr.

13. Final ConsiderationsBiological Aging is an inevitable natural process that occurs. Period.Difference between Health Span and Life Span is mitigating the factors affecting Biological Aging and Cellular Degeneration (specifically mitochondrial health and vitality)With FSHD, goal is to mitigate the effects and slow down the process in affected muscle fibres by:Decreasing inflammation Decreasing oxidative stress Increasing protein synthesisIncreasing mitochondrial healthInfluencing Epigenetics and Lifestyle Factors can greatly impact the DNA and expression of these genes and factors affecting natural aging processExercise and Nutrition work synergisticallySimilarly, as do many nutrients (macro/micro/herbs/functional mushrooms etc)Mental/emotional/physical health each have direct impact on Healthspan & LifespanKnowledge and education on how these factors influence the body & health is key