Fitness & Nutrition from a Holistic Health
Description: Fitness Nutrition from a Holistic Health Perspective with specific recommendations for FSHD population Jonelle Young B.H.K, CPT, CNP Young For Life Health Fitness Inc jyoungyoungforlife.ca (604) 618 2080 Young For Life credentials and
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slide1. Fitness & Nutrition from a Holistic Health Perspective with specific recommendations for FSHD population Jonelle Young B.H.K, CPT, CNP
Young For Life Health & Fitness Inc
jyoung@youngforlife.ca
(604) 618 2080<br>
slide2. Young For Life credentials and Affiliates University of British Columbia
CanFit Pro, VSB, BCIT, Langara College
Institute of Holistic Nutrition
Foundation Training
Functional Movement Systems
International Society of Orthomolecular Medicine<br>
slide3. Disclaimer Educational Purposes Only
Information is for knowledge and does not represent medical advice
General group discussion vs specific client protocol
Scope: Anatomy & Exercise Physiology, Strength Training, Fitness vs Exercise, Nutrition and Holistic Health & Lifestyle
Health & Wellness Coach vs Educational Researcher
Scientific Evidence vs Anecdotal Evidence<br>
slide4. Holistic Health Interconnection Healthspan & Lifespan Mind—Body—Spirit: Collective Impact upon body
Exercise vs Fitness
Emotional Stress vs Physical Stress vs Mental Stress
Good 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.<br>
slide5. Reference to FSHD Exercise Protocol by Dr. Mark Tarnopolsky Increase Endurance
3x Week, 30 -35 min, at 60-65% of VO2 Max
*take day off to recover
Strength 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<br>
slide6. Exercise and Fitness Exercise is a physical activity and movement of the body. Exercise is what you do, to increase your Fitness
Fitness 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).<br>
slide7. Healthy Exercise Principles to Consider All Populations:
Include both Cardiovascular and Strength to overall program
Start slowly, increase gradually
Incorporate RPE if no VO2Max available
Find an activity you enjoy
Allow adequate recovery time between training sessions Additional FSHD considerations:
Aerobic Based Cardiovascular Exercise to target Oxidative Metabolism vs Anaerobic Metabolism
Muscular Strength should be Endurance based vs Hypertrophy or Power
Minimize protein breakdown and Promote Protein Synthesis and Complete Muscle Recovery<br>
slide8. Calculate Adequate Protein Requirement Consume 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<br>
slide9. Nutrient Timing, Usage and Recovery Worth 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 capacity
L-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<br>
slide10. Reference to Dr Mark Tarnopolsky Nutraceutical Recommendation for FSHD CoQ10 200 mg
ALA 200 mg
Vit E 400 mg
Creatine Monohydrate 5 g<br>
slide11. Holistic Nutrition and Supplementation All Populations Eat whole, clean, minimally or unprocessed, nutrient dense foods as much as possible
Eat lean proteins, healthy fats, and slow burning complex carbohydrates
Optimize micronutrients and fluid intake namely water Including specific FSHD considerations Further to general population, Increase protein intake to 1.2-1.4 grams per kg body weight
Address nutrient deficiency and consider increasing/maximizing mitochondrial health through nutraceutical supplementation and lifestyle<br>
slide12. Antioxidant Network Vitamin C
Vitamin E
CoQ10
Glutathione: (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.<br>
slide13. Final Considerations Biological 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 synthesis
Increasing mitochondrial health
Influencing Epigenetics and Lifestyle Factors can greatly impact the DNA and expression of these genes and factors affecting natural aging process
Exercise and Nutrition work synergistically
Similarly, as do many nutrients (macro/micro/herbs/functional mushrooms etc)
Mental/emotional/physical health each have direct impact on Healthspan & Lifespan
Knowledge and education on how these factors influence the body & health is key<br>
Young For Life Health & Fitness Inc
jyoung@youngforlife.ca
(604) 618 2080<br>
slide2. Young For Life credentials and Affiliates University of British Columbia
CanFit Pro, VSB, BCIT, Langara College
Institute of Holistic Nutrition
Foundation Training
Functional Movement Systems
International Society of Orthomolecular Medicine<br>
slide3. Disclaimer Educational Purposes Only
Information is for knowledge and does not represent medical advice
General group discussion vs specific client protocol
Scope: Anatomy & Exercise Physiology, Strength Training, Fitness vs Exercise, Nutrition and Holistic Health & Lifestyle
Health & Wellness Coach vs Educational Researcher
Scientific Evidence vs Anecdotal Evidence<br>
slide4. Holistic Health Interconnection Healthspan & Lifespan Mind—Body—Spirit: Collective Impact upon body
Exercise vs Fitness
Emotional Stress vs Physical Stress vs Mental Stress
Good 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.<br>
slide5. Reference to FSHD Exercise Protocol by Dr. Mark Tarnopolsky Increase Endurance
3x Week, 30 -35 min, at 60-65% of VO2 Max
*take day off to recover
Strength 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<br>
slide6. Exercise and Fitness Exercise is a physical activity and movement of the body. Exercise is what you do, to increase your Fitness
Fitness 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).<br>
slide7. Healthy Exercise Principles to Consider All Populations:
Include both Cardiovascular and Strength to overall program
Start slowly, increase gradually
Incorporate RPE if no VO2Max available
Find an activity you enjoy
Allow adequate recovery time between training sessions Additional FSHD considerations:
Aerobic Based Cardiovascular Exercise to target Oxidative Metabolism vs Anaerobic Metabolism
Muscular Strength should be Endurance based vs Hypertrophy or Power
Minimize protein breakdown and Promote Protein Synthesis and Complete Muscle Recovery<br>
slide8. Calculate Adequate Protein Requirement Consume 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<br>
slide9. Nutrient Timing, Usage and Recovery Worth 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 capacity
L-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<br>
slide10. Reference to Dr Mark Tarnopolsky Nutraceutical Recommendation for FSHD CoQ10 200 mg
ALA 200 mg
Vit E 400 mg
Creatine Monohydrate 5 g<br>
slide11. Holistic Nutrition and Supplementation All Populations Eat whole, clean, minimally or unprocessed, nutrient dense foods as much as possible
Eat lean proteins, healthy fats, and slow burning complex carbohydrates
Optimize micronutrients and fluid intake namely water Including specific FSHD considerations Further to general population, Increase protein intake to 1.2-1.4 grams per kg body weight
Address nutrient deficiency and consider increasing/maximizing mitochondrial health through nutraceutical supplementation and lifestyle<br>
slide12. Antioxidant Network Vitamin C
Vitamin E
CoQ10
Glutathione: (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.<br>
slide13. Final Considerations Biological 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 synthesis
Increasing mitochondrial health
Influencing Epigenetics and Lifestyle Factors can greatly impact the DNA and expression of these genes and factors affecting natural aging process
Exercise and Nutrition work synergistically
Similarly, as do many nutrients (macro/micro/herbs/functional mushrooms etc)
Mental/emotional/physical health each have direct impact on Healthspan & Lifespan
Knowledge and education on how these factors influence the body & health is key<br>