Jamie Rowan's presentation from May Roscommon Business Network Meeting

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