This video is an overview brief disclaimer for people who are currently on or thinking of following a diet/nutrition program.

Genetics

Your genes are the most powerful factor in dictating how your body will respond to particular stimulus.  Genetics predisposes you for certain natural traits and attributes.  This includes how tall you are likely to grow, how large your body will likely be, and other traits that relate to health such as your body’s ability to process particular proteins or possible defects in genes that may be linked to diseases.

X Factors

Aside from genetics, there are many other factors in your life that will have an affect on your health.

Physical Factors

This is closely tied to genetics and may include things like the size of your stomach and the development of your teeth.  Physical factors may also be introduced by injuries or defects in growth that may adversely impact your health.

Environmental Factors

Environmental factors pertain to your surroundings.  Things such as air, food, and water quality all should be considered in attaining good health.  Other environmental issues such as the exposure to allergens or toxins should also be factored in.

Lifestyle Factors

Lifestyle factors are mainly things that you choose to do.  The amount of exercise that you partake in and the amount of sleep you get are examples of lifestyle factors.  Smoking, and the consumption of drugs and alcohol are common factors that will affect your diet and fitness goals.

Psychological Factors

Psychological factors is often overlooked.  Mental health is essential to good physical health.  The amount of mental stress you are exposed to on a daily basis may directly correspond to physical measurements such as blood pressure.

Body Reactions

The numerous reactions and processes that occur within your body are a result from your genetic programming and the factors mentioned above.  External stimulus such as food, air, and physical activity will trigger different hormonal releases/suppressions, metabolic reactions, and cellular growth and repair.

False Assumptions Regarding Calories

Be weary about what calories ultimately mean for you.  Calorie counting may be helpful in certain respects, but is often used and interpreted incorrectly.  One of the misconceptions regarding calories is the idea that the number of calories you consume and use is directly correlated to weight gain or loss.  This notion comes primarily from thermodynamics.

Thermodynamics

The first law of thermodynamics states:

Energy can neither be created nor destroyed

This law of thermodynamics has been applied incorrectly to dieting by some of the public.  The false assumption simply put is:

if (Calories IN < Calories OUT) then weightloss = true

This claims that if calories you take in (i.e. through food) is less than the calories burned (i.e. through metabolism and exercise), then you will lose weight.  It is incorrect because it oversimplifies calories as just units of energy.  It neglects to take into account the source and quality of the calories.  Running a caloric deficit may not always mean you are going to lose weight.  The same goes for a caloric surplus and weight gain.

Not All Calories Are Created Equal

The source and quality of the calories you consume may have vastly different effects on your body.  Obviously, 150 Calories from a soft drink will create different reactions in your body than 150 Calories from spinach.  This is indeed obvious, yet many people still have the following train of thought:

If I eat a delicious chocolate cake for lunch, I can work it off later at the gym.  This would be the same as I ate a bland salad but skip the gym.

This logic is incorrect.  Remember that not all calories are the same.  The chocolate cake will produce significantly different reactions within the body than that of the salad.  Further, the act of going to the gym to workout is a lifestyle factor that will also change the reaction within the body, thus affecting your health.

Simple Equation For How Something Will Affect You

Nutritional Source (food)
+ Your Genetic Programming
+ X Factors in your life
__________________________
~ Your Body’s Reaction

Changes to any of the components in this simple equation will result in a different reaction within your body.

Disclaimer For Diet, Nutritional, Fitness Information

A lot of the mainstream programs out there are very generalized so that they can target as many people as they can.  The results for people on these programs will vary.  Part of the reason for the generalization is so that the program can make more money through sales of their merchandise and memberships.  Please be careful in taking any information word for word.  Do your research and be conscience of the reality of the goals that you set to achieve with any diet or program.

Heat Exhaustion

Heat exhaustion is a multi-factor condition in which the body becomes weak and fatigued due to inadequate internal temperature cooling.  This overheating of the body is commonly induced by external exposure to heat.  As an essential part of fitness safety and performance, it is critical to follow precautions and monitor your body’s condition regularly during any physical activity.  Let’s take a closer look at some of the symptoms, treatments, and preventive measures of heat exhaustion.

Symptoms

The symptoms of heat exhaustion may manifest themselves very quickly and often without warning.  These symptoms include, but are not limited to:

• Dizziness or lost of balance;  This can be in the form of decreased coordination or focus.  In severe cases, the ill person may have delirium like symptoms such as sudden confusion.
• Headache or slight fever;  The increase in internal temperature, particularly in the head, can bring upon headaches or fever-like symptoms.
• Fast heart rate;  Your cardiovascular system is working extra hard when your body is under heat stress.  A large amount of your blood is filled into the outer layers of your skin in an attempt to cool you down.  This can result in a lack of blood flow to the brain, which may promote headaches and dizziness.  In some instances, you may experience palpitation, or unusual awareness of your heart beating.
• Blurred vision;  Your vision may become unfocused, you start to see bubbles or light spots, or even temporary blackouts in vision.
• Heavy sweating, followed by reduced sweating;  This is sometimes difficult to decipher because sweating is a normal cooling mechanism of the body.  However, reduced sweating during similar physical activity and the development of clammy cool skin may be a warning sign of dehydration.
• Muscle fatigue or cramping;  This is often caused by a deficiency of fluids and electrolytes in the body, which are needed for muscle tissues to perform correctly.

Treatments

In treating someone with symptoms of heat exhaustion, the key is to reduce the body’s temperature gradually back to normal.

1. Move to cooler environment
   First and foremost, if the person is in a heated environment (such as outdoors in the sun, or indoors in a poorly ventilated room), remove the person from the heated environment and into a cooler, ventilated location.  If you are in an area away from buildings, bring the person into a shaded area away from direct sunlight.
2. Sit down
   If possible, the person should remain upright for an initial rest period to promote breathing.  Particularly during intense physical activity, lack of oxygen can be the cause of many heat exhaustion symptoms.  After breathing has returned to normal, the person can be treated lying down.
3. Remove excess clothing and provide fresh air
   Remove any excessive clothing or equipment which may promote extra heat or constrict the person’s body.  Fanning may assist in the reduction of the external temperature as well and give the person some fresh air to regain normal breathing.
   

   Hydration

4. Hydration
   Since heat related exhaustion almost always is coupled with dehydration, it is important to administer fluids to the ill person.  Fluids containing electrolytes are best, such as sports drinks.  However since many sports drinks contain high concentrations of sugar, it is recommended that you mix in at least 50% plain water to dilute these types of beverages.  For more intense heat exhaustion, start by giving the ill person the fluids at room temperature or slightly chilled first before proceeding to cooler liquids to avoid shock on the body caused by the extreme temperature difference.
5. External cooling
   External cooling mechanisms may be used to assist in the treatment of the ill person.  This can include applying a cool, wet towel on the person’s head or wetting the person’s entire body.  Fanning could also be used in conjunction with wetting to increase evaporation to cool the person’s skin.
   

Although heat exhaustion is usually temporary and can be alleviated by following the above treatments, for severe conditions, seek immediate medical attention.

Preventive Measures

There are several preventive measures that can be followed to reduce the risk of heat related illness.  Some suggestions may include:

Heat Index Map

• Avoid peak hours of heat
  The most straightforward approach to prevent heat exhaustion is to avoid prolonged intense physical activities in high heat conditions, particularly outdoor sports during the peak hours of a hot day.  Pay attention to local heat advisories for additional warnings about the heat and air quality indexes.
• Hydration
  If you are going to participate in physical fitness, especially outdoors, it is critical that you are properly hydrated before, during, and after your workout.  Start hydrating yourself an hour before the activity.  During your activity, you should try to consume fluids with electrolytes.  Again, try to avoid sugary beverages.  If you opt for sports drinks, consider watering them down with a high water ratio such as 90% water to 10% sports drink.  After your workout, continue to hydrate yourself with nutritious liquids to replenish the water and nutrients loss during your physical activity.  Also, be careful of over hydration which can cause water intoxication.
• Nutrition
  This goes hand-in-hand with proper hydration.  Your body needs fuel to consume during physical activity.  Without proper nutrition, your body may be more susceptible to heat exhaustion.  Consider consuming high-carbohydrate foods prior to long workouts to assist with your endurance.  Further, be sure your diet contains the necessary vitamins and nutrients so that its thermoregulation mechanisms properly.
• Warm up
  What?!  Warm up to avoid heat exhaustion?  Yes.  Just because it is hot out does not mean your body is ready for physical activity.  Properly warming up will allow your body to prepare for exertion by gradually loosening up muscles to prevent cramping and trigger appropriate chemical responses in your body to ready the cooling processes in your body.
• Monitor conditions and take breaks
  It is easy to get caught up in the action, especially when playing competitive sports, but attention should be given to regularly monitor your body’s conditions.  Is your skin feeling clammy and cold?  Is your mouth dry?  Is your heart beat feeling weak?  Paying attention to your body’s conditions can catch early warning signs of heat exhaustion so that you can take appropriate precautions.  Remember to take periodic breaks for rest and hydration.  Not only will this help prevent heat induced illnesses, it will allow you to perform better and prevent you from burning out too quickly.

Heat Exhaustion Regardless of External Temperature

Although heat exhaustion is usually brought upon and heightened by heat from the environment, it is important to note that someone can suffer from heat related exhaustion regardless of external temperature.  Any inhibitors of internal body temperature cooling can bring upon the symptoms of heat exhaustion.  A person with a high fever can easily suffer from heat exhaustion if they are not properly hydrated or treated.