P-B Nutrition

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

2. Controlled Response (CR) System “Peak performance comes from modulation…” “Control your physical response”

3. Breathing Rate Muscle Tone Cardiac Output & Circulation Brain Functioning Controlled Response System

4. “Parked” “Idle” “Ready” “Overdrive” Controlled Response: Zones

5. White Zone “Parked" Breathing Rate Muscular Tone Cardiac Output & Circulation Brain Functioning

6. Green Zone “Idle" Breathing Rate Muscular Tone Cardiac Output & Circulation Brain Functioning

7. White & Green Zones “Parked & Idle" • Appetite and digestion system engage • Memory and problem solving improve • Sleep and rejuvenation process activated • Healing and recuperation occur

8. Yellow Zone “Ready” Breathing Rate Muscular Tone Cardiac Output & Circulation Brain Functioning

9. Red Zone “Overdrive" Breathing Rate Muscular Tone Cardiac Output & Circulation Brain Functioning

10. Yellow & Red Zones “Ready & Overdrive" • Alert and focused • Increased strength, power, and speed • Quickened reaction time • Increased pain tolerance

11. Red Zone “Overdrive" Cardiac Output Check your Heart Rate (BPM) Formula: 10 Sec x 6 = BPM Practical Application

12. Yellow Zone “Ready" Fine motor skills deteriorate

13. Zone 3 Ready "Yellow Zone" Fine motor skills deteriorate

14. Red Zone “Overdrive" Cognitive process deteriorates

15. Phase: “Overdrive” Loss of peripheral vision

16. Zone 4 Overdrive "Red Zone" “KISS and Muscle Memory”

17. “Idle” “Idle” “Overdrive” Overdrive….“Today” Overdrive…..“Long, long, ago”

18. Controlled Response “Modulate your activation…Zone"

19. Controlled Response “The Key = Modulate your activation…Zone"

20. Yellow & Red Zones “Modulation is the key"

21. “Burnout & Altered Baseline “Idle” “Idle” “Overdrive” Performance Chart Prolonged Activation  Burnout & Altered Baseline" LEVEL OF PERFORMANCE Constant Activation (12 -15 months) ACTIVATION TIME

22. Sign 1: Burnout &… • Sleep problems • Stomach problems • Headaches • Loss of energy and fatigue • Muscle aches and pain • Lost of appetite or overeating • Restlessness • Increased medical problems • Concentration and memory problems • Making more mistakes • Clumsy and accident prone • Increased substance use • Irritability and anger • Emotional numbing • Decreased self-confidence • Depressed and/or anxious

23. …Altered Baseline “Frequent CR activation without deactivation" Altered Baseline Physical/Mental Biofeedback Predeployment Baseline Physical/Mental Constant activation of Overdrive (Red Zone) system without deactivation contributes to an altered baseline

24. Sign 2: Distorted Threat Assessment &… “0 to 60…0 to 60…0 to 60…” Biofeedback Constant activation of Overdrive (Red Zone) system leads to a decreased ability to interpret physical cues leading to faulty threat assessment leading to additional activation.

25. …Negligent Discharge “0 to 60…0 to 60…0 to 60…”

26. …Negligent Discharge

27. Break Time

28. Parked "White" Overdrive "Red" Idle "Green" Ready "Yellow" Controlled Response (CR) Strategies “Modulate the Zones…reestablishing the mind/body connection" Biofeedback “Recalibrate the MACHINE"

29. Parked "White" Overdrive "Red" Idle "Green" Ready "Yellow" Controlled Response (CR) Strategies “Recalibrate…reestablishing the mind/body connection" #1 Know the signs = Awareness #2 Mind Tactics (See Mind Tactics module) #3 Controlled Breathing #4 Progressive Muscle Relaxation (PMR) “Used together will boost your performance…”

30. Control Response (CR) Strategies “Recalibrate = harness the power”

31. #1 System Burnout & Negligent Discharge “Watch for the signs = Awareness” • Sleep problems • Stomach problems • Headaches • Loss of energy and fatigue • Muscle aches and pain • Lost of appetite or overeating • Restlessness • Increased medical problems • Concentration and memory problems • Making more mistakes • Clumsy and accident prone • Increased substance use • Irritability and anger • Emotional numbing • Decreased self-confidence • Depressed and/or anxious

32. #2 Mind Tactics “Your mind controls your body….or does it?...Recalibrate” “See Mind Tactics Module..."

33. #3 Controlled Breathing • Respiratory State – Biofeedback • Flow – “Where” • Rate – “How long”

34. Controlled Breathing “Flow – Where” Green/White Zone = Stomach

35. Controlled Breathing “Flow – Where” Yellow/Red Zone = Chest

36. Controlled Breathing “Rate – How long” White/Green Zone = Slowed (4 seconds in/out)

38. Controlled Breathing “Rate – How long” Yellow/Red = Rapid

39. Enhance Muscle Control • Muscle State Discrimination – Awareness • Differential Relaxation – Appropriate • Progressive Muscle Relaxation - Total

40. Muscle State Discrimination & Differential Relaxation

41. Progressive Muscle Relaxation “reconnecting and recalibrating” • Progressive Muscle Relaxation • Neck and shoulders • Back and chest • Arms and hands • Legs and buttocks

42. “Biofeedback + Mind Tactics + Controlled Breathing + PMR” Putting it all together = Recalibrate

43. Example: “Natural Point of Aim” “Benefits of MIND/BODY connection…”

44. Strategy #4: CR Processing Strategies “Process….not…accumulate”

45. Daily Activation: Suppress & Distract “CR Processing must be accomplished daily…" Biofeedback Suppression/Distraction “See Mind Tactics Module”

46. Daily CR Processing “CR Processing gets you in the Green/White Zone" Garrison vs. Deployed Biofeedback “See Mind Tactics Module”

47. Daily CR Processing “CR Processing gets you in the Green/White Zone" CR Processing End Mission Start Mission

48. Daily CR Processing “CR Processing gets you in the Green/White Zone" Contributing End Mission Start Mission

49. Strategy #5: Recharge (see Recharge Module for strategies)

50. Strategy #6: Reduce Stimulants (see Performance Based Nutrition Module for strategies) “adding fuel to the fire”