There's NO weight loss problem....

Okay, so I think most of us would agree that there is an obesity problem in America and many other countries across our planet. No brainer right? Right.

But I think we need to look at this in a completely different way. I want to propose that we do not have a weight loss problem today. In case you’re confused at this apparent contradiction, consider these statistics:

According to a study from Oxford University published in the International Journal of Obesity, within 3 to 5 years, about 80 percent of all ‘weight losers’ have regained the lost weight, and often gained back a little extra.

According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent. 95 percent?!

For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%. Huh? Really?

So what this really means is that lots and lots of people have “successfully” lost weight. But not many have kept it off. Therefore, we don’t have a weight loss problem, we have a weight-relapse problem; we have a “not sticking with it” problem, at least that is what the statistic suggest.

In fact, the fall and subsequent weight-regain usually doesn’t take years. Many people have abandoned their new year’s resolutions within weeks. By the time the Super Bowl party rolls around, their diet is history! (Hay, where's the plate with dates rolled in deep fried bacon - can I have some dip with that? Oh...Sorry I digress.)

If this is true, then shouldn’t we put more of our attention into figuring out why people don't stick with their programs.... Sometimes fitness folks don't think things through. And better yet shouldn't fitness "gurus" inform and prepare their clientele where there might be some bumps in the road? And then help them form strategies to stick with their programs rather than try to allure into the newest plan guarenteed to make you an Ambacombie swim suit model.

Below is a list of the top 8 reasons why you fall off the wagon. I think your time, energy and efforts are far better spent on figureing how to stay on track rather than worrying about the minutiae of the newest diet and exercise plan. If we focus on staying on track will be far more important than spending all of your energy debating whether you should be on low carb or high carb, Mediterranean or Okinawan, vegetarian or meat eater meal plans.

No, my suggestion to you is that if you simply focus on the 8 issues listed below you’ll start getting more lasting results. How? By being able to stick with whichever plan you decided was best for you! After all, even if you have the best nutrition program in the world - on paper - it doesn’t do you much good if you can’t stick with it in practice!


THE 8 REASONS
1. No focus: you didn’t set goals, you didn’t put your goals in writing, and or you didn’t stay focused on your goals daily (by reading them, affirming them, looking at a vision board, etc.)

2. No priorities: you may have set a goal, but you didn’t put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.

3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.

4. No Accountability: you didn’t keep score for your own accountability – with a progress chart, weight record, measurements, food journal, training journal, and you didn’t set up external accountability (ie, report to someone else or show your results to someone else)

5. No patience: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or 5 pounds a week or 3 pounds a week, so the first week you lost “only” 1 or 2 pounds or hit a plateau, you gave up.

6. No planning: you winged it. You walked into the gym without having a workout in hand, on paper, you didn’t plan your workouts into your weekly schedule; you didn’t have a menu on paper, you didn’t make time (so instead you made excuses, like “I’m too busy”)

7. No balance: your diet or training program was too extreme. You went the all or nothing, “I want it now” route instead of the moderate, slow-and-steady wins the race route.

8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn’t suit your schedule, personality, lifestyle, disposition or body type.

So there you have it – 8 reasons why most people fall off the wagon! Have you been making these mistakes? If so, the solutions are clear and simple: focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.

Humm sounds like a plan to overcome most problems... wish Congress would listen.

Til next time...

X-Box and Fat Loss?

There are many generational differences between my son and me, but probably one of the most glaring differences is his manual dexterity when it comes to playing with his X-box. So during one of my practice sessions of the game street racing game Carbon (sans son), made me realize that keeping my car drifting on course is similar to fat loss.

It's not a stretch keep reading!

I thought about the delicate way that he used his controller buttons to navigate his $500,000.00 car around the course dodging police cruisers while racing against the clock. I came to the realization that on every single run of the course he captained, he was constantly making these very fine subtle adjustments to his exotic ride. His feel for the game allowed him to keep his ride on course ensuring a safe run while arriving at his destination regardless of the hazards, minutes before me and my classic muscle car.

Fat loss is really no different. (As testimony to my big slow thumbs on the controllers.) Sometimes when you start on a new healthy eating or exercise regime, the initial progress can be very slow. It may feel like you are never going to get to your destination and you crash and burn easily. But deep down you know that if you just sit tight and keep practicing you will eventually make your destination. Sure, you might get a bit frustrated and want to take it out on that smug child in the seat next to you, but if you just keep going, before long you'll stay on course and avoid more and more of the obstacles placed in your path. You then realize that it's just a case of making little adjustments. Maneuvering around a hairpin turn at 60 miles per hour is no big deal as long as you have it in perspective.

Each of my attempts down our virtual towns' Main Street dodging obstacles and police cruisers had varied success. Each run educated my thumbs so that they came to understand that, amongst other things, obstacles combined with speed in this virtual world is just part of the game, it's not dangerous if you don't overreact. So the next time that I challenge him or have a little wobble on my diet or exercise regime, I won't panic, over steer or jam on the breaks. I'll just press a few buttons, readjust and get back on course. Pretty soon, I'll be arriving at my destination far easier than I ever thought possible.

Til next time…

“80/20”

There are a few topics that pop up in this blog over and over again. The reason I do that is because it's those topics that will make or break a fitness and nutrition program. Just like in business, your social life, and most anything else, the old "80/20″ rule seems to apply to fitness. That means that you'll get about 80% of your progress from 20% of the things you do. So obviously those are the real keys and what you should focus on.

One of my favorite keys to harp on is consistency. Even a poor program (not that you should follow one) will achieve far more success if it is done day in and day out than a great program that is rarely followed will. That's one of the big reasons that I decided to start logging my workouts. My own training exploded when I started consistently logging my results and examining them. The more consistent I was in my logging, the more consistent I became in my training, and the greater my results were.

When I've slipped in my training and not seen the results that I'm looking for, I can almost always trace that back to times when I wasn't keeping a good log. There are times when I've been busy or injured or just taking a break and I got lazy about the log book. Sure enough, those times always seemed to stretch just a little further than they should, or I'd have a hard time getting restarted.

So learn to embrace consistency when it comes to getting in the best shape of your life. Not every workout has to put you on your ass, and not every meal has to be a chicken breast with celery. However, every workout and every meal should have some quality that is going to make you better than you were before. THAT is consistency, and that will build progress.

Til next time…

What could you achieve?

A friend of mine shared a verse that he was sending in a card to a seriously ill family member. He had gone through a similar medical event and thought that this would help them in their recovery.

As I read the quotation I started to day dream about how wonderful the world would be and how much each of us could achieve if we made this same promise to ourselves.

Promise yourself to be so strong that nothing can disturb your peace of mind. Look at the sunny side of everything and make your optimism come true. Think only of the best, work only for the best, and expect only the best. Forget the mistakes of the past and press on the greater achievements of the future. Give so much time to the improvement of yourself that you have no time to criticize others. Live in the faith that the whole world is on your side so long as you are true to the best that is in you!

- Christian D. Larson

Til next time….

That’s not going to fly!

OK, we have a new President; we've celebrated the New Year, and I think people are walking around in a semi optimistic mood. But now it's time to get working… (I think that is more a note to me than anyone else!) You see, I had the privilege of speaking to a group of office professionals today about exercises that they can do at their work stations to help stay fit, as well as maintain their energy levels and focus through out the day. If they are willing to do things at work to stay fit, surely we can figure out strategies to get more fit throughout 2009.

So, through my conversations today I have developed "5 Excuses That Won't Fly in 2009". We are in a new year, and your old excuses for not getting in shape won't work. As Dr. Evil (Austin Powers) said, ZIP IT! I don't want to hear them anymore! Read em', then haul your excuseless butt to the gym!

1. I have no time.

According to a story in a recent issue of Men's Health magazine, Barack Obama works out for 45 minutes a day, 6 days a week. Obama doesn't just play basketball either. Our new president stays fit to lead with cardio and weight lifting. He also says he wishes he could train 90 minutes a day. Have you ever seen what the daily schedule of a U.S. president looks like? If the busiest man in the world can train every day for 45 minutes a day, then what's your excuse? ZIP IT! You ain't got one!

2. it's too expensive.

Getting in shape certainly is expensive… if you keep wasting hundreds of dollars, month after month on worthless "miracle" weight loss pills, internal cleansing gimmicks and "magic" potions that all claim to make you slim. Deceptive advertising and slick marketing for bogus diet aids is more rampant than ever. 2008 was the year of the wu-long tea scam, the acai berry scam, and, of course, the ubiquitous "cleansing" and "detox" gimmicks. Unless you put on your critical thinking cap and learn to investigate before you invest, then you'll get scammed by 2009's flavor of the year as well. Your quest for those elusive "6-pack" abs will not only continue to be expensive, you'll go broke. Walking, jogging, calisthenics and body weight exercises are FREE. If you want to know what's really expensive, tally up the cost of legitimate expenses like natural food, gym memberships, fitness education, dumbbells and so on, and compare that to your doctor's bill when you're sick.

3. No one will support me.

Experts on social influence say your income will be approximately equal to the average of your 5 closest friends. Not only do I think that's pretty darn accurate, I also believe that your health is your greatest wealth, and your physical condition will be about equal to the average of your 5 closest friends. It's a real challenge to stay positive, focused and active when you're surrounded by critical people and negative influences. However, in 2009, lack of support is no longer a valid excuse. Online social networking is exploding (check out Twitter and Facebook ) and more IN PERSON friendships and associations are being made from an internet connection than ever before. Training buddies can be found online. Connect with them. Mentors and coaches are easily found online. Hire them. Support forums have been around for years. Use them. No support from your current friends? Stop whining, start reaching out and go make new ones. In 2009, support partners and new friends are just a click away.

4. I can't lose weight because of my genetics.

The marvels of modern medical and biological research are astonishing. Our top scientists have mapped the human genome! In the past few years, numerous genes linked to obesity have been discovered. However, the obesity epidemic we're facing today has only developed over the past 50 years and genetic mutations that lead to serious obesity are extremely rare. Genetic predisposition only means that you have a tendency. It's when the genetics meet lifestyle and environment that the genes express themselves. If you have a family history of heart disease, is it smart to smoke, eat junk, be a stressed-out, type-A maniac and a couch potato? Well of course not, and it's the same with obesity. If you have a tendency predisposing you towards obesity, you'd better be the person doing the MOST exercise, not the least. You'd better be the person paying the MOST attention to your nutrition. You'd better be the person with the healthiest lifestyle. But unfortunately, it's usually the opposite. Most people throw up their arms in frustration saying, "what's the use, I was dealt a bad hand." Sorry. That won't fly in 2009. The latest research says genetics are a factor, but a tendency is not a destiny!

5. I don't know how.

The lamest excuse of them all in 2009 is "I don't know how." NO ONE KNOWS HOW TO DO ANYTHING UNTIL AFTER THEY HAVE ACTUALLY DONE IT! Ponder that for a while. You don't need to know how at first. To get started, you only need to know WHAT… what is the goal? Setting well-formed goals is the master skill of success. Not wishy-washy resolutions that have no resolve behind them, but real goals. In writing. With emotional ooompf! As you continue to affirm, visualize and focus on your goal with clarity, belief, and expectation, your new goal or intention will be received by your subconscious. Once a goal is accepted into your subconscious mind, your brain, being a goal-seeking mechanism, will turn on your attention filters to seek out all the information you will ever need to reach your goal. It will also turn on an infallible navigation system to guide you to your goal like a torpedo to its target. As your brain guides your attention, your direction and your behavior, you will discover that today, in 2009, there is more good information, coaching and instruction available than ever before. And when you've activated that "success radar" in your brain by setting goals effectively, it's not as hard to find honest, accurate and helpful HOW-TO advice as you might think. In fact, you found this webpage, so you're doing pretty good right now, aren't you?

No more excuses. In 2009, remember: You can either make excuses or get results, but you can't do both!

Til next time….

Loss…

There are a few of you out there that are going to be mad at me after this post.

Coping with a loss and fitness.

No doubt this can be one of the most difficult experiences in a person's life. The toughest part about it is that it makes us question who we are as a person. Don't get me wrong, I think this type of questioning is a good thing. But the problem occurs when we start to determine our self worth with the way we look.

Being healthy and having a perfect body do not go hand in hand. OK, I'm going to write that again, being healthy and having a perfect body DO NOT go hand in hand. Come on repeat after me… Being healthy and having a perfect body do not go hand in hand!

Getting in shape is the result of a healthy and active lifestyle that has been tuned and refined through careful consideration. Just because you don't have the body that you want yet, that doesn't mean you should ever give up that healthy and fit lifestyle.

So when you're coping with loss (perhaps of a loved one, a relationship, or a career) make sure to allow yourself time to grieve, but also realize that you do that person (and/or yourself ) a disservice if you do not live your life to the fullest for their sake, not just your own.

Til next time…

I was reminded....

I was reminded of an English saying this past weekend…“Death always comes too early or too late.”

I’ve never known it to come at the right time – This past weekend was bitter sweet for our family, we had to lay to rest one of our favorites – I know that you are not supposed to have favorites – but in this case she just was.

I think death is always hardest on those left to mourn. But what struck me this past weekend was the many people she touched throughout her time spent here on this planet and in this place.

I found myself thinking often that I was sorry that I am meeting you… No offense but I’d rather had been meeting these wonderful people under much different circumstances.

But yet it was right, and for some reason at this particular time and in this place we were brought together because of something my Aunt gave each of us. It didn’t matter if it was her friendship or counsel and for those of us who were lucky her love. This past weekend we are all there as part of her extended family.

I couldn’t help but hear so many stories and so many wonderful memories about my Aunt and how she helped so many people. For sure we were there to share moments… those moments, those brief encounters in time that affected each of us so profoundly.

I had one of those special moments with my Aunt a few years back and I wanted to share a bit of her wisdom with you today. It’s amazing that it still sticks with me today.

Being the oldest grandchild in the Espinoza clan as well as an only child, you become a great observer of human behavior. And for whatever reason there were several wakes that I had to attend that particular year… After the wake I was standing outside waiting for my uncle to pull up the car. As a young adult – at least in my mind, I felt it was necessary to do something profound.

So I took Aunt Nancy’s hand and said, “I’m sure this has been very difficult day – and I’m sure you are sad – I’m very sorry that you’re Aunt died – my condolences”

Now I was eight at the time, and I’m sure I stuttered or mispronounced some words as all eight year old boys do – No, I’m sure I stuttered out the word condolences.

My Aunt stood up straight – tilted her head to the side, as all good teachers do when they are thinking of the right thing to say, somewhat smiled and replied “That’s a big word for you!"

She continued, "Yes, I am sad and thank you."
"But you know.", and then she did that special teachers pause – and then she flashed those kind eyes… “no one really ever dies as long as you remember them”

Really!? I said. Then she nodded in the affirmative…

That was probably forty years ago… and that simple yet straight forward message has helped me get through many a loss. Even during this past weekend.

I can’t begin to imagine what it feels like to lose a spouse – Nor do I want to ever know what it is to lose a child – but I do know what it feels like to loose a parent and sometimes it’s those words, those memories… those scenes that flash in the theater of your mind – those brief moments in time.. that help to get you through and provide an answer – Those remembrances can help change our lives – even if that person is no longer with us.

Our family has been blessed that she has given all of us some of those moments. We may not have realized it at the time, but those moments were very special gifts. She had a wonderful ability to enhanced each our lives in a very personal - and I’ll bet - positive way.

Yes we all gathered together in the Land of Enchantment because of my aunt, but because of those special moments in time, we were all bonded together - we all became family - and sometimes just knowing you have family helps you through these times of sadness and great loss. I know on that day she shared with me a very special gift. A gift of hope and of love – and for that I will always be grateful.

Our death is not an end if we can live on in our children and the younger generation. For they are us, our bodies are only wilted leaves on the tree of life. ~Albert Einstein~

I know that she would not want us to be TOO sad, and that she would expect us to live life to the fullest – just as she tried to live hers – especially just as she did this past year. I will miss her dearly, but she will continue to warm my heart and make me smile. And I hope through our memories she will continue to help us with the answers.

My Resolution…

With everyone out there talking about all their top strategies on how to make New Years Resolutions for weight loss, better career moves, or more daily happiness….I'm going to just give you one for all of them, do more of "nothing". Make a resolution to do less this year….but make it count more!

Am I Nuts?

Nope, you heard me correctly; I am challenging all of you this year to do more of……nothing! Now you are probably scratching your head or wondering if I have truly lost my mind…..but hear me out. This is not about lack of productivity, lack of accomplishing goals, procrastination, putting off what you want to do….in fact it is quite the opposite of that.

Most people are running around just keeping busy. Ask anyone around you and they have "stuff to do" today or this weekend. Come back a month later and see if most of these people have really even accomplished anything bigger than keeping busy and killing time, most often probably not. We need to get out of the rut of needing to "stay busy". Do the hardest thing for most people….sit around and do nothing! I don't mean watch TV, read a book, play video games….those are distractions, you are still doing something. Nope I want you to find more time to do absolutely nothing. Stare at the sky, go for a quiet walk in nature, look at the ceiling….it's your call where you want to do nothing.

But won't that just be a waste of time?
Really? As if watching TV was a productive use of time? Time is the most valuable resource we have and how we use it should be of vital importance. We only have a limited amount of time, so use it wisely before it's all gone. Doing nothing will help the mind to quiet down, all the distractions to side, all the less important things in life to just go away quietly…and then you will find true inspiration and focus on what is important in your life. In those moments of quietness you can find out really what you really want to spend your time on. Spending 30min a day in complete silence somewhere could be the most productive thing you ever do if it leads you to a more focused and enjoyable lifestyle.

This is not about being Unproductive; it's about learning to be More Productive.

Don't feel guilty because you are not running around staying busy all day long. Today's world is so fast paced that people almost think they are lazy if they are not doing something every second of the day (heck some even say sleeping too much is being lazy). But being busy is really not the goal. If you want to accomplish something in life, then doing that takes center stage. And if you want to get somewhere isn't it better to stop and realize what actually matters, or would you rather just do random things and hope you get there?

Doing nothing isn't about being lazy or unproductive; it's about not being swept up with the things that really don't matter to your goals and outcomes. Like I see people just jump on treadmills and put in hours of work, then go off and eat the same…..and wonder why they lost no pounds in 3 months.

Live the 80/20 rule…Don't just Read it, Live it!

I'm sure many have heard me say this before, but the 80/20 rule (also known as the Pareto principle, named after an economist named Vilfredo Pareto) is essential to remember when it comes to anything from business, marketing, sales, personal development, health, fitness or life in general.

What 80/20 means is that 80% of your results/accomplishments/income/weight-loss/happiness will come from 20% of your efforts/customers/surroundings/relationships. Just imagine if you could take 100% of your busy time right now….free up 80% of it and still be able to get the same amount (if not more) done because you are focusing on what the really important things are. Let go of the rest that bring little to no results and happiness into your life. That is liberating.

So many people are caught up in all the little things that give very little in return. Use your quiet time (while you are doing nothing) to think about all that goes on in your life. Doing nothing will actually start to make clear to you what really matters….and what really does not. The only way you will know what brings the most into your life is if you take time out to step back and take a look.

Do nothing but just observe yourself from a distance, like you were on a television show. See what is really going on with you. Find out what is vital to reaching your goals….and then master that 20% (that gives you 80%+ of the results). Life is not a race, so enjoy the time you have while living the life you want.

Inspiration Comes when You Don't Force it

I've read all about inspiration and how people make it work for them, but never really understood it until I started to do less….and then had more insights because of it. Starting this blog, writing certain posts, knowing how to take my career, and many other things have come from me being able to just shut off all distractions and go sit and do nothing for a while.

I used to try and force myself into productivity long ago, and then wondered why I really never progressed. Now I know I was just trying to swim against the current and get so much more insight/vision when I learn how to float with the current, not swim against it.

It's really funny how once you can see what matters, what excites you, what is important….how all that just opens up in front of you and life presents the opportunities or people that you need to make it happen. Go somewhere quiet, can be in your house or at the local park, with no MP3 player….no cell phone….and just sit and let the mind do the rest (tip you can bring a piece of paper and pen if you want…to record all the insights and clarity you are having). It may not all happen at once and usually won't come if you try and force it, but like anything in life….the more you do it, the better you get at it.

What the Heck does this have to do with Health and Fitness?

I've been around long enough in the health and fitness industry to know that there is so much hype and focus put on all the wrong things. For most getting involved it can be confusing and overwhelming. This is when you really need to step back and find out what is important to focus on. Once you can realize those key points you can easily ignore the rest. For example:

• Realizing that 85% of your weight loss efforts come from eating right
  

Knowing that full body compound movements give you the most bang for your buck

Shorter but more intense exercise can get you weight loss without always doing long & boring cardio

Eating foods that are made from nature (and not man) provide most all what you need

Getting sleep and having a stress free life is key to health (and your body will look and feel better too)

Knowing you have control over your health, and all it takes is focusing on what you really need to do right now.

So Tell Everyone Your Resolution this year is to do more of Nothing!

You have all the tools you will ever need to succeed in life (at whatever you choose). All the info that you need is out there. The only thing left to do is take the CORRECT action. Don't be like everyone else running around from little thing to little thing. Focus your time on the big things. Get more done in less time and then sit back and relax. People will think you are nuts….until a couple months down the road you look better, feel better, maybe increase the success of your career (or have insights into changing it). At that point everyone will want to know your secret…and then you can sit them down in a quiet room and when they ask "well what is it?" you can confidently say "you are doing it right now".

Til next time….

It’s that time of year again….

No, I'm not talking about New Years, Christmas, Hanukkah, Ramadan, and Kwanzaa. I'm talking about "Cold and Flu Season". Of course, the aforementioned holidays play a part in this. The month of December typically brings lots of holiday parties, which means lots of people, lots of handshaking, and lots of interaction with their germs.

So while we're being bombarded with the message to get our flu shots, how can we make sure we keep our immunity high without the need to get ourselves injected (with who knows what)?

Watch Your Sugar And Processed Carbs
Being the nice guy that I am, I'm starting things off by taking away your cookies, cakes, and pies. Aren't I sweet, no pun intended? Why though? Well, sugar and processed carbs cause an inordinate rise in insulin production, which causes a suppression of growth hormones. Unfortunately, there's also a suppression of the immune system when these growth hormones are suppressed. Further, a high level of sugar in the blood reduces the ability of white blood cells to engulf bacteria and other infections.

But just how bad can it be?

These studies show that in adults, cell mediated immunity is significantly depressed after sugar ingestion (75 grams). A 100g portion of sugar can significantly reduce the capacity of white blood cells to engulf bacteria. Maximum immune suppression occurs one to two hours after ingestion and remains suppressed for up to five hours after feeding.

A 12oz Coke contains 40g of sugar. Add a cookie or two on top of that and you're already up there around 75g. And of course, it's unlikely that we're dealing with a binary variable here (that's an "on/off" variable in non-geek speak). More sugar is going to suppress the immune system more, but that doesn't mean that the 40g from a Coke leaves you in the clear.

How delightful is that piece of fudge now?

Keep Your Stress Levels Low
The holidays are a stressful time. In years past, I've had four different families to visit on Thanksgiving Day alone. Christmas was often two or three different houses to go to, with Christmas Eve pulling in another one or two. Talk about stress! And I'm not just talking about all that time with all the people around. That's a lot of driving and a lot of time planning to make sure you're here on time and there on time.

Unfortunately, stress is a potent immune suppressor.

Acute stressors (lasting minutes) were associated with potentially adaptive upregulation of some parameters of natural immunity and downregulation of some functions of specific immunity. Brief naturalistic stressors (such as exams) tended to suppress cellular immunity while preserving humoral immunity. Chronic stressors were associated with suppression of both cellular and humoral measures.

So limit the number of trips you have to make. It's your holiday also and you should be able to enjoy it without running all over the place. If your family situation is stressful, try to put aside differences for the few hours you're together, enjoy the company, then move along.

Limit Your Drinking
Alcohol packs a double whammy on your immune system when you over-imbibe.

First, it produces an overall nutritional deficiency, depriving the body of valuable immune- boosting nutrients. Second, alcohol, like sugar, consumed in excess can reduce the ability of white cells to kill germs. High doses of alcohol suppress the ability of the white blood cells to multiply, inhibit the action of killer white cells on cancer cells, and lessen the ability of macrophages to produce tumour necrosis factors.

So how much can you drink without ill effects?

One drink (the equivalent of 12 ounces of beer, 5 ounces of wine, or 1 ounces of hard liquor) does not appear to bother the immune system, but three or more drinks do. Damage to the immune system increases in proportion to the quantity of alcohol consumed. Amounts of alcohol that are enough to cause intoxication are also enough to suppress immunity.

For Pete's Sake, Go To Bed!
If you haven't gotten the message about why you need to sleep yet, this probably isn't going to do it. But I'll just keep repeating myself until it gets through or I pass out. You need at least 7 and preferably 8-9 hours of sleep each night, especially during the winter. Turn off Leno, turn off the internet, and go to bed. Why? Well, here's one way that sleep deprivation may directly suppress the immune system.

To make a long and fascinating story short, it turns out that when animals are sleep deprived, a protein known as di-muramyl peptide accumulates in their spinal fluid. The peptides do not originate in the brain. Instead, they come from bacteria in the body, suggesting that sleep deprivation may enable bacterial growth and that sufficient sleep impedes bacterial growth.

What's even more interesting is that these di-muramyl peptides enhance non-REM sleep (but not REM sleep). [REM=rapid eye movements] The peptides also cause fever. The two effects are dissociable, however; the sleep effect is independent of the fever. More interesting still is the fact that the peptides stimulate cells in the brain and the body to produce interleukin-1, a powerful immune-system molecule that promotes the destruction of both bacteria and tumor cells. Highly significant and desirable health effects are mediated by interleukin's ability to encourage the B lymphocytes to produce antibodies, which kill viruses, and to trigger the proliferation of T lymphocytes, which attack microbial invaders. The net effect is to mobilize the body's defensive forces.

Hit A Brief Workout
Exercise boosts your immune system, at least in its "moderate" form.

During moderate exercise immune cells circulate through the body more quickly and are better able to kill bacteria and viruses. After exercise ends, the immune system generally returns to normal within a few hours, but consistent, regular exercise seems to make these changes a bit more long-lasting.

Just remember that you don't need to overdo it. Too much training is detrimental to immunity. Marathoners take note:

However, there is also evidence that too much intense exercise can reduce immunity. This research is showing that more than 90 minutes of high-intensity endurance exercise can make athletes susceptible to illness for up to 72 hours after the exercise session.

Even intense exercise sessions can produce short-term immune suppression, an effect that I've noticed once or twice after a record-setting Fran (CrossFit workout):

Intense exercise seems to cause a temporary decrease in immune system function. Research has found that during intense physical exertion, the body produces certain hormones that temporarily lower immunity.

A Few Supplements Wouldn't Hurt
There are a few vitamins that are noted to improve immune system function. For starters, vitamins C and E increase production of immune system cells and interferon. And then there's zinc, also important for immune function.

Zinc affects multiple aspects of the immune system, from the barrier of the skin to gene regulation within lymphocytes.

Magnesium has a role as well (hmm…ZMA anyone?):

Particularly, Mg has a strong relation with the immune system, in both nonspecific and specific immune response, also known as innate and acquired immune response.

But the most important vitamin for your immune system may be vitamin D. This article was posted recently on Performance Menu and sheds some light on how vitamin D works to improve immunity.

The UCLA group confirmed two other recent studies, showing that a naturally occurring steroid hormone - a hormone most of us take for granted - was, in effect, a potent antibiotic. Instead of directly killing bacteria and viruses, the steroid hormone under question increases the body's production of a remarkable class of proteins, called antimicrobial peptides. The 200 known antimicrobial peptides directly and rapidly destroy the cell walls of bacteria, fungi, and viruses, including the influenza virus, and play a key role in keeping the lungs free of infection. The steroid hormone that showed these remarkable antibiotic properties was plain old vitamin D.
….
We have only recently learned how vitamin D increases production of antimicrobial peptides while simultaneously preventing the immune system from releasing too many inflammatory cells, called chemokines and cytokines, into infected lung tissue.

Of course you need vitamins A and K to make good use of vitamin D, so just keep eating your liver.

How The Holidays Conspire Against Us
So look back at the list above and think about the holidays. They are typically marked by tons of sugary sweet and processed carbs, alcohol flows freely, sleep takes a backseat to socializing, and the stress to find the perfect gift and visit everyone is high. What happens when you come across sick Uncle Al? Is it any wonder that 10-20% of us catch the flu yearly or that the average adult gets 2-4 colds per year, typically in fall and winter?

And Why I Avoid The Flu Shot?
Every year, I hear someone say something like:

I get the flu shot every year and I don't get the flu. It obviously works.

And of course, I reply:

I never get the flu shot and yet, I also don't get the flu.

The fact of the matter is that there's no need for a flu shot to avoid getting the flu. As our pal Mark pointed out, the flu shot is often mismatched on the particular strain circulating that year anyway.

Strong Immunity Is Better Than Iffy Vaccinations
So in the end, it's your decision: build a strong, healthy immune system that can identify and fight off the cold and flu viruses or rely on a vaccine that may or may not get the job done. I know which way I'm leaning. It seems to me that continuing my diet of Real Food, getting my usual 8-9 hours of sleep, and throwing in a bit of exercise should keep me humming along nicely, just like in years past.

What other tips do you have for keeping the immune system strong? Do you get a flu shot?

16 things I wish I had known when I was 18

"Everything has been figured out, except how to live." - Jean-Paul Sartre

I'm nearly 50 years old, and I've made my share of mistakes in my life. I'm not a big believer in regrets … and I have learned tremendously from every single mistake … and my life is pretty great.

 

However, there are a few things I wish I had known when I was graduating from high school and starting out as an adult in life.

 

Would I change things? I'm not so sure. I might never have gotten into a mountain of debt, but then I wouldn't have learned the amazing satisfaction of getting out of it. I might have made better career choices, but then I wouldn't have all the work experience that makes me the person and manager that I am today.

 

I might not have gotten married that first time, so that I would never have gotten divorced … but then I wouldn't have this wonderful, incredible child that I've had the privilege of watching grow into a young man.

 

No, I don't think I would change any of that. However, looking back, there are some lessons I've learned that I would probably tell my 18-year-old self. Do I share them now to share my regrets? No, I share them in hopes that younger men and women, just starting out in life, can benefit from my mistakes and my lessons.

What follows isn't an exhaustive list, but it's one that I hope proves useful to at least a few people.

 

"I hope life isn't a big joke, because I don't get it." - Jack Handey

1. How to control impulse spending. If there's anything that got me in trouble financially, it has been impulse spending. Buying stuff when I really didn't need it. Buying gadgets because I gotta have them cause everyone else has them. Ordering stuff online because it's so easy. Buying that new shiny SUV because … well, because it was going to improve my status. I'm not proud of any of that. I've learned to control my impulses, at least a little better. Now, I give myself some time to breathe. I think over my purchases, see if I've got the money, think about whether it's a need or a want. That would have been a useful tool 25 years ago.
   
2. You gotta stay active. I participated in organized sports in high school and college, but once I started working for a living, the conditioning began to slowly fade away. Not right away — I played in tennis tournaments for years after school. But even that went away, until I became sedentary. Playing with my son outdoors winded me. And I began to get fatter and fatter. I'm reversing that trend, and am more active now, but I'm still trying to burn the fat I gained in those inactive years.
   
3. How to plan finances. I always knew that I was supposed to budget and track my spending, when I became an adult. I just was too lazy to do it. And I didn't have a good idea of how to actually do it. Now, I've learned how to plan, and how to stick to that plan. Sure, I deviate from my plan, but I've learned how to handle that too. Maybe that's not a skill you can learn from book reading. You just gotta practice. Well, I hope to teach it to my son before he goes out on his own.
   
4. Junk food will come back to bite you in the butt. Yeah, it wasn't just the sedentary lifestyle that got me fat. It was all the damn junk food too. I would eat pizza and burgers and Twinkies and sugar cereal and desserts and donuts and … well, you get the picture. As someone used to being able to eat whatever I wanted, it never seemed like it would be a problem. Bad health was something to worry about when you got old. Well, my jeans began to get way too tight, and to my horror, I climbed several pants sizes and developed a gut that only now is going away. I wish someone had shown me an "after" picture when I was young and downing the Big Gulps and brownies.
   
5. Fund your retirement, son. And don't withdraw it. This piece of wisdom, and probably all the ones above, might seem blisteringly obvious. And they are. Don't think I didn't know this when I was 18. I did. I just didn't pay it serious attention. Retirement was something I could worry about when I was in my 30s. Well, I'm in my late 40's now and I wish I could slap that little 18-year-old around a bit. What money I could have invested by now! I had a retirement plan, but on the 3 occasions when I had major changes in my life, I took the easy route and I withdrew those dollars and spent it (in retrospect) frivolously.
   
6. All the stuff you're doing that seems hard — it will be of use. This is the first one that might not be as obvious. There were times in my life when work was hard, and I did it anyway, but hated it. I did it because I had to, but boy did it stress me out and leave me exhausted. Hard work isn't as easy as I wanted it to be. But you know what? Every bit of hard work I did without knowing why I was doing it … it's paid off for me in the long run. Maybe not right away, but I'm using skills and habits I learned during those times of high stress and long hours and tedious work — I use them all the time, and they've made me into the person I am today. Sometimes things really DO work out!
   
7. Don't buy that used car without checking it out closely. I thought I was being smart by buying used, but I didn't check it out carefully enough. That friggin car had loads of transmission problems, a door that nearly fell off when I was driving, a side mirror that fell off, windows that didn't roll up, rattling noises, an eventual blown radiator … I could go on and on, but let's just say that it wasn't my best purchase. I still think buying used is smart, but check things out closely first.
   
8. Make time to pursue your passion, no matter how busy you are. I've always wanted to get my Masters Degree, be a writer, and get a book published. I just never seem to have had the time. With a family and school and a full-time job, there just weren't enough hours in the day. Well, I've learned that you have to make those hours. Set aside a block of time to do what you love, cut out other stuff from your life that take up your time, and don't let anything interfere with that work. If I had done that 20 years ago, I could have 10 books written by now. Not all would be great, but still. I did finally get my Masters Degree completed last year - and who knows, maybe the book is next – let you know next year! (smile)
   
9. All that stuff that's stressing you out — it won't matter in 5 years, let alone 15. When things are happening to you right now, they mean everything in the world. I had deadlines and projects and people breathing down my neck, and my stress levels went through the roof. I don't regret the hard work (see above) but I think I would have been less stressed if I could have just realized that it wouldn't matter a single bit just a few years down the road. Perspective is a good thing to learn.
   
10. The people you make friends with are so much more important than your job or the things you buy. I've had quite a few jobs in fitness industry, I've bought a lot of things, and I've made a few friends over these last 30+ years. And lost track of a lot more – career you know (not!) Of those, the only thing that still matter to me are the friends. And I wish I could have spent more time with friends (and family) than on the other things.
    
11. All that time you spend watching TV is a huge, huge waste of time. I don't know how much TV I've watched over the years, but it's a crap load. Hours and days and weeks I'll never have back. Who cares what happens on reality TV, when reality is slipping by outside? Time is something you'll never get back — don't waste it on TV. Spend it improving yourself, or your children.
    
12. Your kids are going to grow up way faster than you think. Don't waste a minute. I just had an Oh My God moment recently. My son Phil, is turning 13 in a few weeks. I have a few years left with him before he starts driving and doesn't need his chuffer. In about 6 years he leaves for college and becomes an adult. Six years! I am floored by that single fact, because it really doesn't seem anywhere near enough time. I want to find a time lord go back to my younger self and whack me upside the head and say Stop working so hard! Stop watching TV! Spend more time with your son! These last 13 years with Phil (and the few years I spent with my Ex's kids) have gone by much, much too fast.
    
13. Forget the drama. Focus on being happy. There have been many things that have happened to me, professionally and personally, that at the time could have seemed like the end of the world. And while these things were bad, they would get blown up in our heads so that they became major drama. They caused me to be depressed from time to time. What a waste of time! If I realized that it was all in my head and that I could be happy instead if I had only focused on the positive, on what I did have, and what I could be doing … I could have skipped all the moping about.
    
14. Pay more attention to blogs when you first hear about them. They're more than just journals. I first read about blogs 6-7years ago, but when I took a look at them they didn't seem like anything of interest. Just some people's journals about stuff they read on the web. Why would I want to read those? I have my own thoughts about the web, but I don't need to share them with the world. I spent a lot of time on the Internet, on various sites and forums, but every time I happened upon a blog I would brush past it without interest. It wasn't until a couple years ago that I discovered what wonderful things they could be If I had gotten into blogging years ago … well, I wouldn't have been wasting all that time.
    
15. Speaking of which, keep a journal. Seriously. Your memory is extremely faulty. I forget things really easily. Not short-term stuff, but long-term. I don't remember things about my son's early years as clearly as I could because I didn't record any of it. I don't remember things about my life. It's like a lot of foggy memories that I'll never have access to. I wish I had kept a journal.
    
16. Tequila is seriously evil. I won't go into details, but it should suffice to say that I have felt like the worm on the bottom of the bottle, and I'm not sure I learned very much from that or benefited in any way except to learn that tequila is the drink of Satin.
    

All these mistakes you're going to make, despite this advice? They're worth it. My 18-year-old self would probably have read this post and said, "Good advice!" And then he would have proceeded to make the same mistakes, despite good intentions. I was a good kid, but I wasn't good at following advice. I had to make my own mistakes, and live my own life. And that's what I did, and I don't regret a minute of it. Every experience I've had (even the tequila ones) have led me down the path of life to where I am today. I love where I am today, and wouldn't trade it for another life for the entire world. The pain, the stress, the drama, the hard work, the mistakes, the depression, the hangovers, the debt, the fat … it was all worth it.

Til next time….

 

"Let us so live that when we come to die even the undertaker will be sorry." - Mark Twain