1. Stoking the Coals: Leveraging the Power of Nutrition, Sleep and Stress Kristin R. Wehner, MSM Founder, Kinetic Enterprise

2. Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. --Lou Holtz

3. Restored Energy

4. +

5. Restored Energy + Rejuvenated Inspiration

6. Restored Energy + Rejuvenated Inspiration =

7. Restored Energy + Rejuvenated Inspiration = Increased Impact

8. The Least Leveraged Asset Health is not a luxury or a fringe benefit… It is an essential asset.

9. 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

10. What would have to change for you to feel completely ALIVE ?

11. Our Agenda Food: your secret asset You snooze you lose? Stepping into stress

12. Hardwired Survival Cues

14. “Don’t be foolish enough to dig your own grave with a fork and a spoon.” -Anonymous

15. Food is… “…material consisting essentially of protein, carbohydrate and fat used in the body of an organism to sustain growth, repair, and vital processes…”

16. Food-like Substances

17. Avoiding Brain Fog Eat real food ALWAYS eat breakfast Eat often Combine protein with carbohydrate

18. 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

19. 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?

20. Sleep Debt and Performance Increased weight gain Loss of coping skills Lack of interest in socializing Reduced immunity Reduced productivity

21. REM and Brain Power 1.Memory storage and retention

22. REM and Brain Power 1.Memory storage and retention 2.Memory organization and reorganization

23. REM and Brain Power 1.Memory storage and retention 2.Memory organization and reorganization 3.New learning and retention through replenishment of neurotransmistters

24. 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.

25. 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.

26. 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.

27. 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

28. The Physiology of Stress Muscles contract Metabolism speeds up Increased rate of breathing Digestive system shuts down Arteries in arms and legs constrict Blood clots more quickly

30. Acute Stress

31. Chronic Stress

32. An INSPIRATION of Stress The 30 Second Experiment

33. Deep Breathing Is the Fastest Way To… Decrease heart rate Decrease blood pressure Increase oxygen to brain Decrease production of stress hormones

34. Right Use of Stress The Oscillation Theory

35. The Least Leveraged Asset Health is not a luxury or a fringe benefit… It is an essential asset.

36. We are always motivated for something, the goal is to figure out for what Not, “Why aren’t you motivated? But rather, “For what are you motivated?

37. 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.

38. 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.

39. Kristin R. Wehner, MSM Kinetic Enterprise www.kineticenterprise.com Kristin@kineticenterprise.com 303.652.4981 “Working with inspired entrepreneurs and business owners to harness health as a currency for increased stamina.”