TechGenix FitITproNews

Vol. 02, #10 - March 14, 2018 - Issue #0025

FitITproNews: Vitamins and minerals

All You Need to Know About Microsoft Windows Server 2016 Virtualization


This e-book provides the necessary tools to test successfully, and eventually manage, a Windows Server 2016 Hyper-V environment. You’ll find PowerShell scripts, dive deeper into containers to see the difference between Windows Server containers and Hyper-V containers, the way they are deployed, managed and function. 

Read now.

Editor's Corner

In the last few issues of FitITproNews I've talked about various supplements you can use to enhance muscle growth and recovery and improve overall health and fitness. But what about the basics i.e. vitamins and minerals? This week I'll say a few words about these and then in the near future I'll talk a bit about supplements you may want to avoid or at least be cautious in how you use them.


Let's start off with vitamins. This is going to be pretty basic but there may be a couple of surprises:


A good "stress-formulated" (i.e. high dosage) B-complex vitamin is essential. I currently use Natural Factors Hi Potency B Complex (see the Fitness Toolbox section below) but I'm thinking of supplementing it in the near future with additional B6 as it's been proven by some studies to be synergistic with one of the supplements I take (can't remember which but I think it's creatine) but I'll need to research that further as I don't want to spend money unnecessarily. 

Vitamin D

I take five 1000 IU gelcaps per day totalling 5000 IU because I live in central Canada where the winter days are short and I'm usually inside even in the summer. There is supposedly a strong link between vitamin D levels and testosterone levels, and testosterone is essential for building muscle, but I'm pretty sure the link is correlative rather than causal in nature. In other words, taking vitamin D regularly is probably not going to help you put on muscle, but playing beach volleyball in the hot summer sun probably will help build muscle. In other words it's sunshine--and the enjoyment of it--that is probably the source of the correlation between vitamin D levels and testosterone levels, especially in men. 

One warning, however, concerning vitamin D: if you take too much of it you could end up with diarrhea and other problems like calcium buildup in your blood.

One more thing to consider is that unlike B vitamins which are water-soluble, vitamin D is fat-soluble. This means it's most effective to consume vitamin D when you eat a meal that has high fat content, for example a bacon and egg breakfast. (And add some fish oil to that.)

Vitamin C

I used to take this every day until I read in some fitness magazine that vitamin C can inhibit the mTOR signaling process that turns on muscle growth. As this NIH bulletin indicates, "antioxidant supplements, such as vitamins C and E, under certain conditions can interfere with cellular adaptations to exercise" although the science is still out as to whether this is actually a significant factor when it comes to bodybuilding and other fitness pursuits.

In any case, since I eat at least 2 apples per day I probably get enough natural vitamin C that way, so I typically only take extra vitamin C when I feel run down or feel a cold coming on. (And don't forget to take glutamine when you feel that way.)


Now let's talk about minerals. I don't take a "multi-mineral" pill as we eat mostly organic or free-range products so I probably get enough of most minerals including trace ones from my diet. So the only mineral pills I take regularly are the following:

Magnesium Citrate

Charles Poliquin the well-known strength coach clued me into the importance of taking magnesium regularly. Your body loses magnesium when you work out and sweat, so it's important to replenish it. Poliquin describes a dozen benefits of magnesium supplementation in the following article:

The magnesium supplement I take is magnesium citrate which has high bioavailability compared to several other magnesium compounds. The particular one I use is the 150 mg one from Webber Naturals (see the Fitness Toolbox section below) and I take one right after exercising.

One warning: if you take magnesium at bedtime to help calm your body so you can sleep better, you may end up with diarrhea in the morning. (I did.)

What about you? What vitamins do you take regularly and why? Email me at [email protected]

Zinc citrate

Another key mineral that Poliquin advocates that strength athletes take is zinc. Many men appear to be deficient in this mineral, and there seems to be some correlation between zinc levels and testosterone. Here's an article from Poliquin's website:

Once again I take the citrate compound since it's absorbed well by the body. Webber Naturals offers this particular formulation.


Boron is the third mineral I take every day. In the early days of bodybuilding there was a scientific study that suggested that taking boron could boost your testosterone level. Later science was inconclusive however, so the word spread around that "boron is for morons" and most bodybuilders stopped taking it.

I take it regularly for a different reason, namely that boron helps remove heavy metals from your body through chelation. Here's an NIH study on this:

Since many of the foodstuffs we consume are contaminated in various degrees (including organically grown ones, since the soil itself such foodstuffs grow in may contain various metals) it seems to be to be a good idea to take boron regularly, especially since I don't often eat boron-rich foods like spinach. The formulation I take is 3 mg of calcium borogluconate from Now Foods (see the Fitness Toolbox section below) and I usually take 1 or 2 pills per day of this.


One final mineral I sometimes take is iodine to maintain my thyroid activity. I take this by adding some Wakame Seaweed to either soup or cooked oatmeal. Which reminds me, I've run out and need to order some more!

What about you? What minerals do you take regularly and why? Email me at [email protected]

Send us your feedback!

Got feedback about anything in this issue of FitITproNews? Email us at [email protected]

Disclaimer: I am not a certified fitness professional or nutritionist so take any suggestions made here "as is" with a grain of salt and a heaping supply of your own judgment. Please read our full disclaimer at the bottom of this newsletter.  

Subscriber preferences: As a WServerNews subscriber we're sure you'll enjoy reading FitITproNews each week as much as you enjoy reading WServerNews. But if you'd rather not receive FitITproNews any more, just go to the bottom of this issue and click Update Newsletter Preferences to change your subscription preferences. And by the way, we also have two other TechGenix newsletters you can subscribe to: our Weekly IT Update and Spotlight Articles. Why not subscribe to all of them today?

Ask Our Readers: Need help or advice concerning fitness, weightloss, exercising or nutrition? Why not tap into the huge collective expertise of our IT pro readership from all around the world! Send your questions to us today by emailing us at [email protected]

Today's workout

We had a big snowstorm last night here in Winnipeg and I ended up spending two hours early morning shoveling out the driveway, sidewalks, and sundeck. So that was my workout for the day.

BTW if I didn't regularly perform resistance training with free weights and also exercises for my abs, I probably would have pulled my back or strained a muscle or even gotten a hernia from all that shoveling. The bottom line is, exercising regularly has benefits!

Got a favorite workout? Have you developed a workout that you enjoy doing and feel has been contributing to your health and which you'd like to share with our readers? Email us at [email protected]

Fitness Toolbox

Products and services we think you shouldn't be without!

GOT ANY exercise equipment, nutritional supplements, personal training services, fitness websites, or anything else you would like to recommend for our readers? Or for that matter do you have any IT products or services you would like to promote or recommend? After all, our target audience here is mostly IT pros! Email us at [email protected]

NEW Veeam® Availability Orchestrator includes fully-prepared DR documentation to satisfy compliance requirements, automatically updated as the virtual environment changes.

Why partner with AppRiver? AppRiver is the go-to firm for channel partners who want the best Office 365 margins available, along with rock-solid security services backed by Phenomenal Care®.

Natural Factors has been making natural health products like vitamins, minerals, nutritional supplements, and herbals for the past five decades:

Webber naturals' supplements are either grown on our own farms or carefully sourced worldwide from the best natural, organic materials available:

NOW Foods makes natural products that empower people to lead healthier lives. Find vitamins, supplements, essential oils, beauty products, food & more:

Exercise tip of the week

Thick builds grip strength

Most dumbbells have bars that are relative thin and thus hard to grip hard. By making the bar thicker you can grip it more tightly, which can help increase your grip strength over time. The more your grip strength, the heavier the weights you can lift and the stronger your muscles will grow. And since a thicker dumbbell can be grasped tighter you'll feel more confident using it when you perform exercises with it.

Here's an easy tip to increase your grip strength: wrap a bunch of layers of duct tape around the center portion of your dumbbell's bars to make it a centimeter or two thicker. Below is an example, it's not beautiful, but it works. 

Nutritional tip of the week

Have a good breakfast

For myself, a good post-workout breakfast is one that's high in protein, includes some healthy fats, and has some clean carbs. One of my favorite breakfasts is shown below:

Three sunny-side up free-run eggs give me about 20 grams of protein plus some saturated fat and also some cholesterol which is needed to rebuild my testosterone levels.

A couple of pickled whole herring gives me another 15-20 grams of protein and some omega-3 fatty acids.

A small leftover baked potato with salt on it is only about 100-150 calories and gives me the clean carbs I need to recover from my exercise. And since potatoes are a rich source of potassium the combination of salt and potatoes also helps restore my electrolyte levels after a sweaty workout.

Total calories consumed is about 500 or 600 depending on the portion sizes. 

Got tips? Do you have any exercise or nutritional tips you'd like to share with other IT pros who are trying to lose weight and get more fit? Email us at [email protected]

Fun stuff


Who says you need exercise equipment or a gym to get fit? Parkour running, climbing, swinging, vaulting, jumping, and other forms of motion and aims at getting you from one point to another through a complex environment. Check out these videos:

The Best of Parkour and Freerunning 2017

Parkour at school

10 Parkour Moves Anyone Can Learn

The Office - Andy Bernard Goes Hardcore Parkour

Product of the Week

All You Need to Know About Microsoft Windows Server 2016 Virtualization


This e-book provides the necessary tools to test successfully, and eventually manage, a Windows Server 2016 Hyper-V environment. You’ll find PowerShell scripts, dive deeper into containers to see the difference between Windows Server containers and Hyper-V containers, the way they are deployed, managed and function. 

Read now.

About FitITproNews

FitITproNews is the only weekly newsletter in the world that is entirely devoted to helping IT pros get fit, lose weight, and live happily ever after as they face the daily stresses and workload of being in the gristmill of the IT profession. FitITproNews is brought to you by TechGenix and is created each week by the same all-star editorial team that brings you WServerNews, the world's longest running IT pro newsletter focusing on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. Subscribe to FitITproNews today! And while you’re at it be sure to also subscribe to our other TechGenix newsletters such as our Weekly IT Update and Spotlight Articles!

Editorial Team

Mitch Tulloch is Senior Editor of FitITproNews and is a widely recognized expert on Windows Server and cloud technologies. He has written numerous articles and whitepapers and has authored or been series editor of more than 50 books for Microsoft Press. Mitch also successfully made the transition from being a typical "fat IT pro" to becoming fit by losing almost 50 lbs through a combination of resistance training, cardio exercises, and proper nutrition. Mitch's passion with FitITproNews is to help other IT pros do what he has been able to accomplish by sharing his personal story and lessons learned.

Ingrid Tulloch is Associate Editor of FitITproNews and was co-author of the Microsoft Encyclopedia of Networking from Microsoft Press. She is also Head of Research for our content development business and has co-developed university-level courses in Information Security Management for a Masters of Business Administration program. Ingrid is also committed to personal fitness and is a believer in clean eating and proper supplementation for optimal health and longevity.

Mitch and Ingrid are also the editors of WServerNews, a weekly newsletter from TechGenix that focuses on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. For more information about Mitch and Ingrid see their website.


This newsletter is designed for informational purposes only and the health and fitness information presented in it are based solely upon the personal experience of its editors and of any guests or readers who contribute content to it. Nothing in this newsletter is intended to be or should be construed to be professional medical, fitness, or nutritional advice. Always consult a physician or other health care professional before starting an exercise or nutrition program to determine if it is appropriate for your personal needs. Do not follow any of the suggestions in this newsletter if your physician or other health care professional advises against doing so. If you are exercising or dieting or taking supplements and experience any dizziness, faintness, pain, or shortness of breath, you should stop immediately and seek medical help. The use of any information presented in this newsletter is solely at your own risk.

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