Juliette McGannon - The Business Leaders Health Manual: Tips and Strategies for getting to the top and staying there (Insead Business Press)

THE BUSINESS LEADER'S HEALTH MANUAL

INSEAD Business Press Series

J. Frank Brown

THE GLOBAL BUSINESS LEADER

Practical Advice for Success in a Transcultural Marketplace

Lourdes Casanova

GLOBAL LATINAS

Latin Americas Emerging Multinationals

David Fubini, Colin Price & Maurizio Zollo

MERGERS

Leadership, Performance and Corporate Health

Manfred Kets de Vries

SEX, MONEY, HAPPINESS & DEATH

Musings from the Underground

Manfred Kets de Vries, Konstantin Korotov & Elizabeth Florent-Treacy

COACH AND COUCH

The Psychology of Making Better Leaders

Juliette McGannon & Michael McGannon

THE BUSINESS LEADERS HEALTH MANUAL

Tips and Strategies for Getting to the Top and Staying There

Renato Orsato

SUSTAINABILITY STRATEGIES

When Does it Pay to be Green?

James Teboul

SERVICE IS FRONT STAGE

Positioning Services for Value Advantage

Jean-Claude Thoenig & Charles Waldman

THE MARKING ENTERPRISE

Business Success and Societal Embedding

Rolando Tomasini & Luk van Wassenhove

HUMANITARIAN LOGISTICS

TIPS AND STRATEGIES FOR GETTING TO THE TOP AND STAYING THERE

Juliette McGannon

Co-Founder and Managing Director of The McGannon Institute
of Proactive Health (MIPH), and Director of the Business
Leaders Health Program (BLHP) at INSEAD

and

Michael McGannon

Specialist in Preventative Medicine, Co-Founder, The McGannon Institute of
Proactive Health (MIPH), and Medical Director of the Business
Leaders Health Program (BLHP) at INSEAD

Juliette McGannon & Michael McGannon 2009

All rights reserved. No reproduction, copy or transmission of this publication may be made without written permission.

No portion of this publication may be reproduced, copied or transmitted save with written permission or in accordance with the provisions of the Copyright, Designs and Patents Act 1988, or under the terms of any licence permitting limited copying issued by the Copyright Licensing Agency, Saffron House, 610 Kirby Street, London EC1N 8TS.

Any person who does any unauthorized act in relation to this publication may be liable to criminal prosecution and civil claims for damages.

The authors have asserted their rights to be identified as the authors of this work in accordance with the Copyright, Designs and Patents Act 1988.

First published 2009 by
PALGRAVE MACMILLAN

Palgrave Macmillan in the UK is an imprint of Macmillan Publishers Limited, registered in England, company number 785998, of Houndmills, Basingstoke, Hampshire RG21 6XS.

Palgrave Macmillan in the US is a division of St Martins Press LLC, 175 Fifth Avenue, New York, NY 10010.

Palgrave Macmillan is the global academic imprint of the above companies and has companies and representatives throughout the world.

Palgrave and Macmillan are registered trademarks in the United States, the United Kingdom, Europe and other countries

ISBN-13: 9780230219199

This book is printed on paper suitable for recycling and made from fully managed and sustained forest sources. Logging, pulping and manufacturing processes are expected to conform to the environmental regulations of the country of origin.

A catalogue record for this book is available from the British Library.

A catalog record for this book is available from the Library of Congress.

10 9 8 7 6 5 4 3 2 1
18 17 16 15 14 13 12 11 10 09

Printed and bound in Great Britain by
CPI Antony Rowe, Chippenham and Eastbourne

This book is dedicated to our ancestors,
Don and Patty McGannon, models of love
and loyalty, and our sons, Kevin, Jules and Sen
in gratitude for helping us to become worthy ancestors.

The authors

Foreword

Introduction

1 The heart of the matter: from ticker to timebomb and back!

Introduction

Professional life

Personal life

Health profile

Nutrition

Physical activity

My first wake-up call

My second wake-up call

The Journey of Awakening begins with a new view of heart disease

Hans 7-point HAP for a healthy heart

Case discussion: leading yourself against all odds

Closing words from a leader

Leaders top FAQs on the heart, obesity, and metabolic syndrome

Notes and references

2 Nutrition for health, energy, and longevity

Introduction

Professional background

Personal life

Nutrition

Physical activity

My wake-up call

My day with the nutritionist: meeting the miracle of DNA

6 Months later and beyond building on your progress

Closing words from a leader

Leaders top FAQs on human nutrition for energy and success

Notes and references

Introduction

Personal life

Professional life

Health profile

Nutrition

Physical and intellectual activity

My first wake-up call: a gouty crisis

My second wake-up call: sciatica and paralysis

My introduction to BURST

Juliettes yoga program for a pain-free back

Juliettes program for back pain relief

Juliettes longevity and vitality program

High-vitality BURST for developing total fitness

Closing words from a leader

HAP summary for Fadi

Leaders top FAQs on physical fitness

Notes and references

4 The leaders brain: protecting the hardware

Introduction

Professional life

Private life

Health profile

Nutrition

Physical and intellectual activity

My first wake-up call: the first check-up

My second wake-up call

My Journey of Awakening

The Journey continues

Case discussion: leading yourself out of private hell

An ideal Health Action Plan for protecting the hardware

Health Action Plan summary for Rachel

Closing words from a leader a stroke of good luck

Leaders top FAQs on brain hardware

Notes and references

5 Program the software from a normal brain to a superb brain

Introduction

Professional life: leading by title only

Personal life

Nutrition

Physical and intellectual activity

My second wake-up call

My third wake-up call

I hit rock bottom

My visit to India and beyond

Miguels three-point Health Action Plan for a healthy mind

Closing words from a leader change the world or change your mind

Leaders top FAQs on brain software

Notes and references

Epilogue

The steps to becoming a leader of yourself

A last word of encouragement

Appendix I: Nutritional tables, self-assessments, and exercises

The glycemic index (GI) of various common foods

Superfoods

One-stop shopping list

Useful supplements for optimal health

Tips for preparing meals

Fast food, slow digestion, fast death: loss of ritual modern foods