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P-B Nutrition

Mind Tactics. Recharge. Code. Recharge. Primal Fitness. P-B Nutrition. Controlled Response “The Zone”. Purpose “Y”. Performance & Sleep. What we know how to do…. Optimal Performance Poor.

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P-B Nutrition

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  1. Mind Tactics Recharge Code Recharge Primal Fitness P-B Nutrition Controlled Response “The Zone” Purpose “Y”

  2. Performance & Sleep What we know how to do… Optimal Performance Poor 10 9 8 7 6 5 4 3 2 1 0 0 1 2 3 4 5 Sleep Problems (Days)

  3. Effects 24 hrs = BAL .10

  4. Effects on Performance • Strength & Endurance • Appetite • Patience • Immune System • Attitude & Mood • Hallucinations • Reaction Time • Judgment • Coordination • Memory • Attention • Energy • Problem Solving • Focus and Concentration

  5. Effects on Performance You’ll Make Careless Mistakes!!! “Don’t be the one to have a negligent discharge!!!!”

  6. Common Causes of Sleep Disruption in Combat Disruption of Circadian Rhythm

  7. Sleep Environment Activated CR System Stimulants Excessive Worry

  8. Poor Nutrition Activating Events Before Bed Poor Sleep Habits High Ops Tempo/Shift Work

  9. Current Treatment in Theater Short term solution ----- Can cause more problems

  10. “Reset your Circadian Rhythm…”

  11. Recharge Tool Kit “10 Strategies to Reset Your Circadian Rhythm”

  12. First - Sleep Analysis “Write it down…get a baseline…then track it” • Onset – “How long to fall asleep” • Wakeups – “How many times you wake each night” • Duration (Quality) – “How many hours do you FEEL ..”

  13. #1 Develop a Routine “Consistency is the key…”

  14. #2 Decrease Stimulants “Long half-life can disrupt sleep”

  15. #3 Mind Tactics: Suppression & Distraction Strategies “MUST process daily or it will affect your sleep…” Garrison vs. Deployed Biofeedback “See also CR Module”

  16. #4 One Hour Before Bed Stop All Stimulating Activities “Send the message that it’s time to go to bed…”

  17. #5 Take a Hot shower “Increase core temp & discharge muscles”

  18. #6 Associate Bed with ONLY Sleep “Send the right message…”

  19. #7 Disengage CR System “Get in the White Zone" Biofeedback Disengaging Overdrive (Red Zone) will help you initiate and maintain sleep.

  20. Use Controlled Response (CR) and Mind Tactics Strategies

  21. #8 Exercise Regularly See Primal Fitness Module

  22. Managing External Distractions

  23. #9 Use Sensory Blocks

  24. #10 See Recharge Handout

  25. Recharge Tool Kit Mind Tactics Important: Best results when used in combination with Primal Fitness, Recharge, and P-B Nutrition Recharge Code Primal Fitness P-B Nutrition Controlled Response “The Zone” Purpose “Y”

  26. Module Mastery Assessment (MMA) Module Mastery Assessment (MMA) R

  27. Break Time

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