Stoking the Coals:
Leveraging the Power of
Nutrition, Sleep and Stress
Kristin R. Wehner, MSM
Founder, Kinetic Enterprise
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Ability is what you're capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.
--Lou Holtz
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Restored Energy
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Restored Energy
+
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Restored Energy
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Rejuvenated Inspiration
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Restored Energy
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Rejuvenated Inspiration
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Restored Energy
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Rejuvenated Inspiration
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Increased Impact
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The Least Leveraged Asset
Health is not a
luxury
or a fringe benefit…
It is an essential asset.
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We would rather be ruined
than changed
We would rather die in our
dread
Than climb the cross of the
moment
And let our illusions die.
W.H. Auden
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What would have to
change for you to feel
completely
ALIVE
?
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Our Agenda
• Food: your secret asset
• You snooze you lose?
• Stepping into stress
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Hardwired Survival Cues
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“Don’t be foolish enough to dig
your own grave with a fork
and a spoon.”
-Anonymous
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Food is…
“…material consisting essentially of
protein, carbohydrate and fat used in
the body of an organism to sustain
growth, repair, and vital processes…”
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Food-like Substances
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Avoiding Brain Fog
• Eat real food
• ALWAYS eat breakfast
• Eat often
• Combine protein with carbohydrate
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And the woods are lovely,
dark and deep
But I have promises to keep,
And miles to go before I sleep,
And miles to go before I sleep.
--Robert Frost
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Sleep Quiz
Do You:
1. Fall asleep the moment your head hits the
pillow?
2. Need an alarm clock to wake in the
morning?
3. Feel drowsy when driving?
4. Feel slow or frustrated when faced with
thinking, problem solving, and creative
tasks?
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Sleep Debt and Performance
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•
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•
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Increased weight gain
Loss of coping skills
Lack of interest in socializing
Reduced immunity
Reduced productivity
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REM and Brain Power
1. Memory storage and retention
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REM and Brain Power
1. Memory storage and retention
2. Memory organization and
reorganization
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REM and Brain Power
1. Memory storage and retention
2. Memory organization and
reorganization
3. New learning and retention through
replenishment of neurotransmistters
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Sleep Experiment
Step 1:
Select a bedtime when you will be able to
fall asleep easily. Try to make this bedtime
at least 8 hours before you need to wake up.
Maintain that bedtime for a week and note
the time you wake up. If after a week you
need an alarm clock to rise or if you find
yourself at all tired during the day, you
haven’t slept enough.
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Sleep Experiment
Step 2:
If you’re not sleeping enough, keep your
waking time constant and go to bed 15 to 30
minutes earlier for a week. Repeat with an
even earlier bedtime if, after a week, you are
still showing signs of sleep deprivation.
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Sleep Experiment
Step 3:
Once you’ve established a correct bedtime,
try cutting back by 15 minutes and track
whether that produces feelings of daytime
drowsiness.
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God grant me the serenity to
accept the things I cannot
change, the courage to change
the things I can, an the wisdom
to know the difference.
--Reinhold Niebuhr
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The Physiology of Stress
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Muscles contract
Metabolism speeds up
Increased rate of breathing
Digestive system shuts down
Arteries in arms and legs constrict
Blood clots more quickly
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Acute Stress
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Chronic Stress
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An INSPIRATION of Stress
The 30 Second Experiment
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Deep Breathing Is the Fastest
Way To…
•
•
•
•
Decrease heart rate
Decrease blood pressure
Increase oxygen to brain
Decrease production of stress
hormones
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Right Use of Stress
The Oscillation Theory
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The Least Leveraged Asset
Health is not a
luxury
or a fringe benefit…
It is an essential asset.
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We are always motivated for
something, the goal is to
figure out for what
Not,
But rather,
“Why aren’t you
motivated?
“For what are you
motivated?
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Kinetic Enterprise is on a
Mission….
…to build a community of leaders
who are increasing their impact and
staying-power by leveraging their
health as an essential asset.
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Resources
• Mass, J., Power Sleep. Harper Collins; New
York, 1998.
• Weil, A., Eating Well for Optimum Health.
Knopf; New York, 2000.
• Loehr, J. and Schwartz, T., The Power of Full
Engagement. The Free Press; New York,
2003.
• Somer, E., Food and Mood. Henry Holt; New
York, 1995.
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Kristin R. Wehner, MSM
Kinetic Enterprise
www.kineticenterprise.com
[email protected]
303.652.4981
“Working with inspired entrepreneurs and
business owners to harness health as a
currency for increased stamina.”
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Leveraging the Power of Nutrition, Sleep and Stress