Shingles risk goes up when you’re over 40

I learned last week that my mother has shingles.  I had called her to plan my Thanksgiving trip up to see her and the rest of my family.  I realized as we were talking and she was sharing her experience that all I knew about shingles came from a 30 second TV commercial for the vaccination.  So, I decided I needed to learn more not only to possibly help my mother but to make sure my family and I are prepared.

I am not a doctor.  I'm just going over my research as I make health decisions for myself.  You should do your own research and work with your doctor to make decisions for yourself.

What the heck is shingles?

A virus called varicella-zoster causes Shingles.  This is the same virus that causes chickenpox.  After your body beat down chickenpox, the virus retreated into the nerve tissue in your spinal cord and brain.  As we age, the likelihood we will get shingles goes up.

Shingles is a very painful rash (much worse than the chickenpox you experienced).  The blistering rash causes pain, itching and may cause a fever.  The rash can be anywhere, but it tends to be on your torso.

This virus is in the herpes family which includes nine different known types:

• herpes simplex virus 1 (HSV-1), which is also known as a fever blister;
• herpes simplex virus 2 (HSV-2), which is also known as herpes;
• varicella-zoster virus (VZV), which is also known as chickenpox or shingles;
• Epstein-Barr virus (EBV), which is also known as mono;
• human cytomegalovirus (HCMV);
• human herpesvirus 6A (HHV-6A);
• human herpesvirus 6b (HHV-6B);
• human herpesvirus 7 (HHV-7); and
• Kaposi's sarcoma-associated herpesvirus (KSHV).

Shingles risk

If you had chicken pox, you can get shingles.  In fact, experts estimate that 50% of people over 80 who have had chicken pox get shingles.  Since we're all here to improve our health and therefore live longer, we make sure we're dealing with this risk.

You're at increased risk when your immune system is depressed.  This can happen if you're taking certain drugs, have HIV, or cancer.  Remember this isn't about exposure, you already have the virus.  It just comes back when you're too weak to fight back.

The pain associated with shingles can continue long after the rash goes away.  Depending on the severity and duration of the virus, you can lose vision and/or deal with neurological issues.  You can also face infection from the rash.  This is why you want to focus on quick and direct treatment when you get an outbreak.

Don't

• Avoid treatment – Don't try to tough it out.  Seek treatment.
• Allow chronic stress – Stress causes an increase in cortisol, which turns off your immune system.  When you're stressed, your body redirects energy to deal with the stressor and leaves you vulnerable.
• Eat foods high in or take the amino acid Arginine – Typically, chocolate (dark low sugar), nuts, coconut, bone broth, and gelatin are healthy, but not if you're dealing with shingles.  Arginine is the balancing amino acid against lysine (see below)
• Be a fertile female – There really isn't a good theory on why this happens, but women tend to get outbreaks of herpes viruses during their period.  Obviously, you want a good healthy reproductive system, so use some of the strategies to boost your immune system detailed in the “do”, which I cover next.

Do

Inoculation – I'm not going to go into the pros and cons of vaccinations.  Just know that getting the vaccination will decrease your risk of getting shingles.  However, it won't drop it to zero and there are some potential side effects.  If you're going this route, do your own research and have some thoughtful conversations with your doctor.

Anti-virals – If you have shingles, your doctor may prescribe anti-viral medication.  Work with your doctor to treat your shingles quickly.  Complications often occur when not addressed timely.

Stress management  – Have a stress management protocol so your immune system is as strong as you can make it.  I discussed stress management with Ori Hofmekler on this episode of the 40+ Fitness Podcast.

Immunity weakness – As we've noted, your immune system is the only think keeping shingles at bay.  Anything that weakens your immunity will give you a higher risk of it getting out.

Lysine – This is an essential amino acid, which means you have to consume it to get it.  Amino acids are the building blocks of protein.  We get lysine from animal proteins.  If you're at risk (immune system depressed, chronic stress), you may want to supplement with lysine.  To get the best benefit from this supplement, you should take it on an empty stomach.

Adaptogens – Many cultures have used plants and herbs to manage health.  I won't go into this too much here, but there are plants and herbs that can enhance your immune system and help you deal with stress.  These adaptogens have been used for centuries with no adverse affect, but do your research and find reputable sources.

Vitamin D, K2, and Calcium – These vitamins and mineral are key nutrients for many functions of the human body.  But most importantly they relate to bone health.  I'm not sure why these have been linked to shingles prevention, but it seems there is a link to bone health and this virus.

Links to learn more about shingles:

• Mayo Clinic
• Healthline

Have you or someone you know had shingles? Please share your experience in the comments below. Thanks!

P90X and beyond with Tony Horton

11 best fitness tips

In this episode, I wanted to share my best fitness tips.  Each of these fitness tips build on each other.  You really need to keep each of these in your programming to ensure you're getting the most out of your fitness program.

My best fitness tips

1. Warm up
This has to be everyone's #1 fitness tip.  Like rubber, your muscles and connective tissue get stiff when they are cold.  It is important for you to do a proper warm up to avoid injury.  A warm up consists of slow and controlled movement to get the blood flowing through your body.  Only after you've warmed up should you stretch or exercise.
2. Have purpose
Each time you go to “work out” you should know why you're there. I see so many people come into the gym and wander from place to place with no clear agenda.  I'm not saying they're wasting their time, but they certainly are not getting the most out of those sessions.
3. Focus
Once you're in the gym, focus on why you're there.  The only reason for you to have your phone out is to skip a song on your playlist or record your effort on a fitness app.  Yes, you are on a rest, but without focus you're likely resting too long.  See warm up above.
4. Use good form
This is another key fitness tip.  Injuries will keep you from meeting your fitness goals.  Just as a good warm up is important for injury prevention, you should use good form.  I'd encourage you to listen to the episode with David Knox, author of Body School.  If you don't know good form, ask a trainer.  I'm even willing to help, just ask.
5. Have consistency
Consistency is key to reaching your goals.  Our bodies adapt to the exercise when we work through a challenge, feed, rest cycle.  Taking too many days off will stall your progress.
6. Push
Using the same weight each time you work out will help you retain the strength you have, but you won't be getting any other benefit from it.  When you exercise, push yourself.  As I said above, you have to challenge, feed and rest to get results.
7. Rest
Another big part of the adaptation cycle, rest is imperative.  This includes rest between sets, which should align with your purpose (shorter rests for endurance/mass and longer rests for strength).  It also includes the rest between workouts.  Don't think you can work the same muscles every day and see improvement.  You have to allow the muscle to rebuild, which can take up to 72 hours.
8. Nutrition
Your muscle requires protein for rebuilding and some glycogen for fuel.  Making sure you're getting enough food is important.  If you're working while you're on a calorie restricted diet, you might find you don't have the energy to push.  As a result, you're holding yourself back from seeing good results.
9. Hydrate
Hydration is key.  You should make sure you're fully hydrated before you hit the gym.  I like to take a sip of water between each set.  This typically has me walking more during my workout and keeps me hydrated.  And I'm not on my phone.
10. Reevaluate
From time to time, you'll need to step back and see how you're progressing.  This reevalution will help you avoid plateaus.
11. Educate yourself
Take the time to educate yourself.  This goes with form, fuel, exercises, and reps/sets.  You need to figure out what works for you.

 

I hope you enjoyed these fitness tips.  Do you have any fitness tips you'd like to add to the list?  If so, please comment below…

4 fitness modalities that matter

Is your inner voice a nice person?

Our inner voice is a very powerful thing.  It drives our mood and feelings, and it can determine whether we will be successful in our health and fitness journey.

I'd like you to take a few minutes to do an inner voice audit.  Answer the following questions (you may want a pen and pad to write down a few notes):

• Think about your current health or fitness.  What words come to mind?
• What are your health and fitness expectations in one, three, and ten years?
• When you slip up, what is your tendancy?  Do you stay focused on that or do you look to move on?

Now take a few minutes to think about this.  Would you use the same words to address someone you love?

The good news: you can change your inner voice.

I'm currently reading Mindset: The New Psychology of Success by Carol S. Dweck, PhD. Yes, I actually read more than just health, fitness, and weight loss books. This best-selling book has been out for a while and has gotten a ton of praise in the business and education fields. That said, I think there are some very practical applications for someone on a health and fitness journey. I'll include a link to the book at the end of this post.

In the book, Dr. Dweck explains that mindset typically takes one of two natures:

1. Fixed Mindset – People with this mindset believe that we are who we are and cannot change.  They believe intelligence is fixed and cannot be improved with effort.  They believe we are who we are and cannot change our behavior, habits and thoughts. When they fail at something, tend to stick with things they're good at and avoid the challenge.
2. Growth Mindset – People with this mindset believe that we can change and improve.  They believe intelligence can be improved with effort. They believe we can change and become better people. When they fail, the see it as an opportunity to learn and improve and relish the challenge.

Maybe you feel you have a little bit of both. Or maybe you think intelligence can be improved but we can't change who we inherently are deep inside.  That's okay.  Rather you're squarely in one or the other, or have some of both, you can move into a growth mindset, which in the end is the inner voice you need.

How do I change my inner voice?

You can improve your inner voice with a few practices:

1. Awareness/mindfulness
2. A proof-based mantra – I know I will be healthier because…
3. Gratitude
4. Immediate return to plan

So, is your inner voice a nice person?

If isn't, now you know you can fix that.

The love diet | Dr. Connie Gutterson

Naked in 30 days | Theresa Roemer

 

Pause training – mix things up with a pause

Pause training is thought of as an intermediate to advance technique, but I think there are some good applications even for the beginner.  In this episode, we'll discuss pause training and how you can use it in a safe and effective way.

Benefits of pause training:

1. Increase intensity
2. Improves strength through the full range of motion
3. Often safer than other methods

This method works for two basic reasons:

1. It increases the time under tension.  Most beginning trainees focus on the number of repetitions and sets.  Added together these represent the total number of repetitions for any given exercise.  Yet, there is one other dimension in weight lifting, which is the time the weight is being moved.  Increasing this time variable ramps up the intensity.
2. It removes momentum from the lift.  Many lifters have a natural bounce at the bottom of a lift.  This allows them to build momentum, which reduces the total intensity of the exercise.  Using a pause reduces or eliminates this momentum.

Two use cases for pauses:

1. Sticking point.  A sticking point is where you are weakest with a range of motion.  For many lifters, this is the bottom of bench press or when your arm is fully extended in an arm curl.  By lowering the overall weight used and pausing around the sticking point, you'll build more strength around that point in the range of motion, allowing you to lift more through the entire range of motion.
2. At the bottom of the range of motion.  I will use pauses at the bottom of a range of motion to help build flexibility and control at that point of a lift.

Application:

I use pause training in two different types of exercises.

1. For isolation movements like the bicep curl or triceps extension.  In isolation movements, you can use a pause to either eliminate momentum or work through a sticking point.  Be careful as isolation movements typically use one muscle group and one joint and the added stress of the pause can cause an injury if not properly supervised.
2. For compound movements like the squat or push up.  I used the technique for both momentum reduction and range of motion work.  You'll still want to watch your form, but this is the safest use of pause training.

Example of pause training:

Squat to the bottom and hold for improved range of motion:

• Use 50 – 70% of your normal weight for the lift.
• Hold for 3 seconds.
• Use a timer, it is difficult to count seconds to yourself when you get fatigued.
• Drive out of the bottom using good form.

Body by science | Dr. Doug McGuff

5 Supplements You Should Consider Taking

Supplements are supplements

The first thing I want you to remember about supplements is that they are just that, supplements.  You should focus on getting your nutrients from real food and only use supplements to fill the gaps.  In this episode, I will link to some products (affiliate).  I take all of these supplements at some time or another throughout the year.

Fish Oil

I covered fish oil in detail in Episode 39, so I will just briefly discuss it here. The only place to get fish oil from real food is to consume fish. Many people struggle eating fish.  I recommend you try multiple species and preparations of fish before you completely give up on them.

The main caution with fish oil is that it can go bad. You should never take bad fish oil.  I recommend only buying good quality fish oil.  You should store fish oil in the refrigerator.  I also recommend checking a gel when you first purchase the oil and once every few weeks, if you keep it that long.

Creatine (EP 79)

I covered creating in episode 79, so here's a brief description and caution on creatine. Creatine has been show in many studies to not only improve muscular performance, but to have protective qualities for the brain.  Creatine causes muscles to hold more water, therefore you could retain as much as 5 – 7 lbs of water.  If you're a scale junkie, this might cause you some distress.

Vitamin D

Vitamin D is essential. Fortunately, our bodies make vitamin D through sun exposure. Time indoors and sunscreens have severely cut the amount of sun we are exposed to on a daily basis. If you're not exposed to the sun on a regular basis or you live in places where there are lower exposure (far north), you may want to consider taking a vitamin D supplement. You can get a blood test to determine your status.

Multivitamin

In episode 143, I explained how I am not using ketosis as a way to reduce fat and retain muscle mass.  As a result of my eating less than 50 total grams of carbohydrates, I'm limited in the volume and variety of fruits and vegetables I can eat in any given day.   To make sure I'm getting what I need, I'll add a multivitamin to my regimen.

Magnesium (sleep)

Magnesium has been shown to improve people fall asleep, stay asleep and have lucid dreams.  I find that taking a magnesium before bed helps me wake up more refreshed and I am more productive and creative.

As I noted at the beginning, you should look for ways to get the nutrients you need from real food.  When you can't, supplements can be valuable for maintaining health and maximizing your health.

How to shop for good food

Health and Fitness Foundations

When I first launched 40+ Fitness Podcast, I posted an episode each Monday for the first ten weeks that was a lesson that touched on each of the health and fitness foundations in my Forever Fitness Personal Training Program.  These are the principles I share with my clients to help keep them progressing and meeting their health and fitness goals.

Commitment

I start with commitment because without it, you'll never see success.  Willpower fails, motivation wains and resolutions are dropped.  When you know your “why” and a vision of what health and fitness looks like for you, you can put these together to make a vow.  This vow paired with self-love makes all the difference.  If you really want it, go past making a decision and commit.

Sugar

We get fat because of sugar.  The average American eats 150lbs of sugar per year.  Sugar raises your insulin, which is the core hormone for fat gain.  The only way to successfully lose weight is to reduce your sugar intake.   Aim for 50 grams or less per day and you're going to see great results.

Success Keys (Persistence, Progression, Patience)

Persistence is what keeps you going, Progression is what keeps the results coming.  Patience is where you're going to face this challenge over the long-term.  Applied together, these three keys are what all successful people have.

Sleep

Our body goes through some very important functions while we're asleep.  Our hormone cycle is driven by our sleep.  Memory development and muscle repair also occur during this time.  You'll want to get 7 – 9 hours per night, but focus on quality rather than quantity.

Water

The liver is responsible for dealing with toxins.  It makes its job easier by pushing the toxins into the fat.  Now that we're losing weight (aka burning fat), we're releasing these toxins and the liver is forced to deal with it.  Beyond not adding more toxins, it is important to give the liver plenty of water.

Our brain, joints and skin all use water to perform well.  If you are dehydrated you're going to look and feel worse.  Your

Plateaus

Our bodies were built to find balance.  For this reason, we will often find ourselves hitting plateaus. You can build in strategies to break through plateaus or avoid them all together.  Periodization can be effective particularly in muscular strength, muscle mass, or endurance.  Or you can look for a way to push past it.  Just don't quit.

Lab Rat

You are a unique individual.  As a result, what works for someone else may not work for you.  Don't be afraid to experiment to find the things that will work for you.  Take the time to educate yourself and then apply and tweak your programming and food.

Fitness Modalities

Recognize that there are different fitness modalities and you should consider most of them.  Focusing on one at the detriment of the others will keep you from meeting your goals or accomplishing your vision.  A few fitness modalities to consider follows:

• Muscular strength
• Muscular mass
• Mobility
• Endurance
• Balance
• Agility
• Speed

Strength

Of all the fitness modalities, the one I almost demand my clients do is strength training.  Strength is the most important factor to being healthy and fit.  Heavy lifting boosts testosterone production (libido) and helps maintain strong bones.

Lifestyle

Once you've seen success, it is important to shift from this being a project to it being a lifestyle.  If you've made good healthy habits, this becomes easy.  Avoid language like diet.  Diets are temporary and when you go back to eating the way you did before, you'll go back to what you were.  Health and fitness is a continuum.  You can always get better.

Health and fitness is a state of being, not a destination.

We are 100! Best of the past.

 

Breath and breathing for better health and fitness

In this episode, we discuss breath and breathing for health.  I'm sure you know that breathing is an automatic function that takes no conscious thought to do, but maybe you should spend more time thinking about your breath and breathing.

The purpose of breathing

When I ask someone why we breathe, they will almost always say, to get oxygen.  This is half of the answer.  We also breathe to expel waste materials, most of which is carbon dioxide.  In fact, scientists now believe that when we burn fat, the byproducts are water and carbon dioxide.  We lose weight through our breath.

Improving your breathing

Even though breathing is an automatic function, most of us aren't doing it very well.  When you're seated and working on a keyboard or using a smart phone, you're collapsing your ribcage and only using a fraction of your lung's capacity.  Over time, this weakens the diaphragm.

When you're lifting weights, managing your breathing is a big part of keeping your core tight and maintaining good form.  You should breathe in as the weight is lowered and breathe out as the weight is moved.  You should never hold your breath during a lift.

Mindful breathing

Mindful breathing can go a long way toward stress reduction.  Chronic stress will keep you from reaching your health and fitness goals.  I use the app Headspace to do a mindful breathing practice.

I will also do box breathing to improve the quality of my breathing.  This breathing exercise involves breathing in, holding, breathing out, holding; all for a count of three.  It is harder than it sounds, but a great exercise to improve breathing efficiency and effectiveness.

Finding mindfulness with Bruce Langford