p-b nutrition
DESCRIPTION
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. - PowerPoint PPT PresentationTRANSCRIPT
![Page 1: P-B Nutrition](https://reader035.vdocument.in/reader035/viewer/2022062501/568161d0550346895dd1c4ab/html5/thumbnails/1.jpg)
P-B Nutrition
Recharge
Purpose “Y”
Code
Controlled Response
“The Zone”
Primal Fitness
Mind Tactics
Recharge
![Page 2: P-B Nutrition](https://reader035.vdocument.in/reader035/viewer/2022062501/568161d0550346895dd1c4ab/html5/thumbnails/2.jpg)
What we know how to do…
Sleep Problems (Days)
Optim
al Performance
Poor
0 1 2 3 4 5
10 9 8 7 6 5 4 3 2 1 0
Performance & Sleep
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24 hrs = BAL .10
Effects
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• Reaction Time• Judgment• Coordination• Memory• Attention• Energy• Problem Solving• Focus and Concentration
Effects on Performance• Strength & Endurance
• Appetite• Patience• Immune System• Attitude & Mood• Hallucinations
![Page 5: P-B Nutrition](https://reader035.vdocument.in/reader035/viewer/2022062501/568161d0550346895dd1c4ab/html5/thumbnails/5.jpg)
Effects on Performance
You’ll Make Careless Mistakes!!!
“Don’t be the one to have a negligent discharge!!!!”
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Disruption of Circadian Rhythm
Common Causes of Sleep Disruption in Combat
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Stimulants
Sleep Environment
Activated CR System
Excessive Worry
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Poor Nutrition
Activating Events Before Bed
Poor Sleep Habits
High Ops Tempo/Shift Work
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Current Treatment in Theater
Short term solution ----- Can cause more problems
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“Reset your Circadian Rhythm…”
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Recharge Tool Kit“10 Strategies to Reset Your Circadian
Rhythm”
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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 ..”
![Page 13: P-B Nutrition](https://reader035.vdocument.in/reader035/viewer/2022062501/568161d0550346895dd1c4ab/html5/thumbnails/13.jpg)
#1 Develop a Routine
“Consistency is the key…”
![Page 14: P-B Nutrition](https://reader035.vdocument.in/reader035/viewer/2022062501/568161d0550346895dd1c4ab/html5/thumbnails/14.jpg)
#2 Decrease Stimulants
“Long half-life can disrupt sleep”
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#3 Mind Tactics: Suppression & Distraction Strategies
“MUST process daily or it will affect your sleep…”
Biofeedback
Garrison vs. Deployed
“See also CR Module”
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#4 One Hour Before Bed Stop All Stimulating Activities
“Send the message that it’s time to go to bed…”
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#5 Take a Hot shower“Increase core temp & discharge
muscles”
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#6 Associate Bed with ONLY Sleep“Send the right message…”
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#7 Disengage CR System“Get in the White Zone"
Biofeedback
Disengaging Overdrive (Red Zone) will help you initiate and
maintain sleep.
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Use Controlled Response (CR) and Mind Tactics Strategies
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#8 Exercise Regularly
See Primal Fitness Module
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Managing External Distractions
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#9 Use Sensory Blocks
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#10 See Recharge Handout
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Important: Best results when used in combination with Primal Fitness,
Recharge, and P-B Nutrition
Recharge Tool Kit
P-B Nutrition
Recharge
Purpose “Y”
Code
Controlled Response“The Zone”
Primal Fitness
Mind Tactics
![Page 26: P-B Nutrition](https://reader035.vdocument.in/reader035/viewer/2022062501/568161d0550346895dd1c4ab/html5/thumbnails/26.jpg)
Module Mastery Assessment (MMA)
Module Mastery Assessment (MMA)
R
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Break Time