Through diet, exercise, supplementation, behaviors, habits, and relaxation techniques

1. Optimizing Human Health and Performance
• Goals:
• 1) Correct any Vitamin, Mineral (micronutrient) deficiencies
• 2) Correct any Macronutrient (C,P, F,) deficiencies
• 3) Optimize Genetic Expression (6 Positive Epigenetic Modulators)
• 4) Enhance Cardiovascular Fitness
• 5) Enhance Muscle Strength, Coordination, and Endurance
• 6) All of these lead to optimal health and enhanced mental,
psychological, physical, sexual, and athletic performance.

2. Correct All Nutrient Deficiencies
• Most (if not all) people get adequate micronutrients from a
Mediterranean Type Diet rich in Fish, vegetables, Fruits, and nuts.
Nobody can argue the administration of a simple combined
multivitamin/multimineral supplement for those who don’t.
• There is no way to get adequate amounts of good carbohydrates
(Prebiotics- Fiber and Polyphenols) and Fats (Especially O3 FAs)
even from Mediterranean Diets. Therefore one must supplement
these.
• It is rare to take in adequate amounts of high quality protein even
in a Mediterranean Diet, so supplementation here is usually
required.

3. Optimize Genetic Expression
• Once genetic mutations occur (ie from oxidative stress), they are
hard to correct
• The best we can do is to optimize genetic expression, ie foster
expression of good genes (ie eNOS), Intracellular Antioxidant
Enzymes (SOD, Catalase, Glutathione Peroxidase), and reduce
expression of bad genes (ie Inflammatory Cytokines, Oncogenes-
cancer causing genes, and genes for proteins that help us store fat
(thrifty genes- ubiquitous in industrialized sedentary societies)
• See next slide for how we do this….

4. 6 Positive Epigenetic Modulators
Proper Diet-
Optimal types ,
combinations, and
timing of Carbs,
Proteins, and Fats
Exercise- Aerobic
and Anaerobic with
overall slightly
negative calorie
balance
Prebiotics-
Polyphenols and
Fiber in food and
supplements
Probiotics -Cultured
Foods and
Supplements
Omega 3 Fatty
Acids- Fish and Flax,
supplements
Stress Reduction-
Sleep, Music,
Relaxation,
Meditation,
Massage- Decrease
sympathetic tone
and cortisol release

5. Enhance Cardiovascular Fitness
• Shoot For 70-80% MHR (220-Age)
• Wear device (ie Wristband to show real time performance)
• Plyometrics
• Cycling
• Swimming
• HIIT
• Sparring

6. Enhance Muscle Strength
• Free Weights
• Core work increases T (Squats and Dead Lifts)
• Machines
• Pulling Tires, etc.
• HIIT Critical
• Pre Workout Shake Critical (Contains WPI, BCAAs,+-Creatine)
• Post Workout Shake Helps
• Polyphenols and Adaptogens offer huge advantages

7. Enhance Muscle Coordination
• Specific muscle group exercises (HIIT contributes Anaerobic and
Aerrobic)
• Sparring
• Stepping through tire course
• Climbing mesh or ropes
• Core ( ie one leg balance on half ball with hand weights , etc)

8. Enhance Muscle Endurance
• Same as last slide, but HIIT format critical

9. What I can Offer Athletes in Book and JPR Ranch
• 1) Diet Advice
• 2) Exercise Advice (Paradigm is awesome for this)
• 3) Prebiotics- PhytoLife for Prebiotics, Shake for Fiber
• 4) Probiotics- My optimized brand coming soon
• 5) O3 FAs- My optimized brand coming soon.
• 6) Relaxation Techniques

10. Remember
• To optimize Athletic Performance you must first optimize
performance of the brain (mental and psychological)
• Positive Epigenetic Modulators optimize brain, physical, sexual
health and performance, reserve, and healing.
• Practice makes perfect!