This document outlines an approach for business owners to optimize their health through lifestyle, exercise, and nutrition. It discusses maximizing total health by focusing on brain function, lifespan, body composition, stress management, and sleep quality. Specific fundamentals that are recommended include following a reduce, increase, consume, eliminate nutrition principle. Key things to reduce include carbohydrates and gluten. Things to increase include protein, omega-3s, water, meal frequency, and exercise. Exercise is emphasized as a strong predictor of lifespan. The approach also involves consuming whole foods and eliminating gluten, alcohol, smoking, bad fats, and sugars. Stress management is also covered.

1. Optimum Business, Body & Mind
Enhancing Success for the Business Owner through
Optimum Lifestyle, Exercise and Nutritional Practice.
Presented By
Jamie Rowan
MSc Exercise & Nutrition Science
BSc Sports Therapy
Internationally Certified Sports Nutritionist (CISSN)

2. Model Outline
Specifically designed exercise and
nutrition principles to maximise;
*Total Health*
• Brain function
• Lifespan
• Body Composition
• Stress Management
• Sleep Quality

3. Lifestyle and Lifespan
• A health promoting lifestyle is one
that integrates optimal exercise and
nutrition.
• Brain Health and Mental
Performance is a by-product of a
healthy lifestyle.
• Three strongest predictors of
lifespan;
• i) Muscle Mass
• ii) Muscle Strength
• iii) Body Fat

4. Detrimental Lifestyle
• High Sugar Intake
• Gluten Filled Foods
• Bad Fat Sources
• Alcohol
• Smoking
• Sedentary Lifestyle
• Stress
• Poor Sleep

5. Fundamentals for an
Optimal Brain & Health
Nutrition:
RICE Principle;
• Reduce
• Increase
• Consume
• Eliminate

6. Reduce
• Mainly dense carbohydrate
foods.
- Choose Gluten Free
- Rice
- Sweet potato
- Baby potato
- Low GI Fruit

7. Increase
Protein
Old Greek for “Of Primary Importance”.
Sources: (Animal meats, eggs, fish)
Function:
• Growth and Repair (muscle, bone, skin,
hair, immunity, hormones etc).
• Regulates Hunger
• Increases metabolism
• Neurotransmitter production
- Dopamine (Drive, Focus)

8. Increase
Omega 3 Fish Oil .
Brain structure is mainly comprised of
fat.
• Brain development
• Brain Function
• Improved cognitive behaviour
• Anti-Inflammatory
• Gut Health
• Heart Health
• Body Composition

9. Increase
.
• Regulates Hunger
• Metabolic Function
• B-vitamins for neurotransmitter
production
• Heart Health
• Gut Health
High Fibre Cruciferous Vegetables

10. Increase
Water .
• Body is 70% water
• Tea, coffee, alcohol
(Diuretic - 4:1)

11. Increase
• Meal Frequency
- 2-4 hours
- Blood sugar
- Regulates energy, mood, productivity
- Prevents compensatory eating later in the day
- Ignites metabolism
• Set an alarm to notify yourself to eat.
• Prepare Meals in Bulk
• Shop in Bulk

12. Exercise
• 3 predictors of
lifespan
- Muscle Mass
- Strength
- Body Fat
• Brain Health
• Heart Health

13. Consume
.
• Stir-Fried
• Baked
• Grilled
• Boiled
• Low-GI Based Fruit
• Whole Foods
• Spices & Herbs

14. Eliminate
Optimum Functioning Brain & Body
• Gluten (pro-Inflammatory, free-radicals,
addictive, cell apoptosis)
• Alcohol
• Smoking
• Bad Fats
• Sugars
Overtime, little steps.
Gluten (Wheat, Rye, Barley)

15. Stress
Generating Factors
• Psychosocial
• Environmental
• Diet
• Chronic Endurance Exercise
Physiological Interactions
• Chronic High Cortisol Levels
• Free Radical/Oxidative Stress
• Poor Gut Health (Second Brain)
• Chronic Inflammation
• Cravings (Sugar and Fats)
• Weight Gain (Midsection)
• Muscle Loss