The Hard Way With Joe De Sena

The founder of Optimize sits down with the founder of Spartan for a power-packed conversation on participating in excellence, actualizing your potential and being a hero! How can you “Optimize” your life to be your absolute best? What can we learn from ancient Greek philosophers? And what do the roots of words teach us? Brian Johnson scours the greatest books to bring you the core concepts through his digital ecosystems, on how to reach your highest potential.  Grab a pen Spartans, because this philosopher has much noteworthy wisdom to share. Spartan Up Podcast interview episode 277 LESSONS Live + participate in excellence Have emotional stamina Use your energy efficiently Have a clear target + do what needs to get done Pain can be a source of joy Be willing to fail OMMS: Obstacles make me (you) stronger Be a hero- be a protector Live for something bigger than yourself Serve profoundly Actualize your potential Be a warrior of the mind Live with virtue in service to the world! LINKS https://www.optimize.me This episode is brought to you by www.TRUEFORMRUNNER.com TIME STAMPS 00:00 Joe & Johnny introduce this week's guest 1:30 TRUEFORMRUNNER.COM break 1:55 Interview begins with Joe’s “old buddy” 4:00 Thermopylae, Philosophy + ancient Greece 5:00 Hedonic happiness ? 6:00 Legacy + emotional stamina 8:00 Never compromise your values 9:00 Participate in excellence 10:45 Have a clear target 12:45 Pain as a source of joy 13:15 Being willing to fail 14:30 Efficiently using your energy 15:15 Getting out of your comfort zone 16:15 OMMS: Obstacles make me stronger 17:30 Optimize 18:15 Hero as protector 19:35 TRUEFORMRUNNER.COM Break 21:10 Interview returns with Spartan Tea 24:15 Burning the monastery 25:30 Cultivating “soul force” 26:45 Actualizing your potential 27:30 Roles + goals + the “Big Three” 29:00 Putting it into practice 30:30 Joe & Johnny do their “omms” & discuss philosophical lessons learned 37:40 TRUEFORMRUNNER.COM Close SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod   CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena, Dr. Johnny Waite Col. Nye & Sefra Alexandra are off Optimizing in an undisclosed location Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Do you ever feel stressed and overwhelmed? Of course, you do! That is how MANY people feel nowadays in this world that never stops or slows down. Zach Even-Esh and COl Tim Nye share some simple solutions to your stress. LESSONS: Take a short exercise break to recalibrate your mind and body. Take a short 10-minute walk (outdoors if weather permits) for some fresh air. Write down in a journal how you’re feeling and how you want to feel to help “release” your stress on paper. What is your favorite “therapy”? Is it writing? Drawing? Yoga? Burpees? Gardening? Do what makes YOU happy! There is nothing wrong with some alone time, even if it’s just a few minutes. LINKS: More about Zach https://zacheven-esh.com Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach’s STRONG Life Podcast https://apple.co/2vFaCv1 CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2019 Spartan

With the holidays around the corner, Dr. L reminds us, the practice of gratitude and the importance of giving thanks becomes a part of the season. Gratitude is important because it allows us to shift into the present and observe what it is in the now that we are grateful for. Maintaining a gratitude practice helps to give us space to experience joy and to reflect on some of the more difficult experiences that also bring us wisdom. Work to weave in your own gratitude practice this season - it doesn’t need to be a 20-minute endeavor. A simple observation of what you are thankful for and how it is impacting you will suffice. LESSONS: Gratitude allows us to remain present by exercising our ability to be in the here and now. Remember that we can be thankful for the difficult experiences in our life, not just those that bring us joy. Pulling wisdom and positive impact from failures is just as important. Identify a person, place, thing, experience, and failure that you are grateful for this season. This will help you move into a gratitude practice. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence

When he was just 8 years of age, his friend accidentally lit him on fire. The impact was severe. Undergoing decades of surgeries to treat the 65% of his body now covered in scars, Shay is a true Phoenix. His inner spirit, and his joyful charm, have been forged like steel through fire. In spite of constant pain he became an undefeated boxer, an Ironman and multiple time World Champion athlete, and in Tahoe a Spartan. As he says, obstacles are merely opportunities in disguise, face everything in life with tenacity and perseverance… and most of all HUMOR! Stay tuned at the end to hear Joe De Sena (Spartan founder and CEO) and Johnny Waite talk about what they learned from Shay and how you can integrate those lessons into your life.   LESSONS Humor is powerful medicine- don’t take yourself so seriously When your comfortable with you who are, those around you will be as well People gravitate to inner strength Have fun with the challenges you face Be memorable It’s all about tenacity & perseverance Competition vs. athleticism Don’t take your gifts for granted Obstacles are opportunities Find your “why” Enjoy joyful suffering Don’t be a victim Never quit LINKS https://shayeskew.com https://www.shrinershospitalsforchildren.org/shc This episode is brought to you by www.TRUEFORMRUNNER.com TIME STAMPS 0:00 Johnny & Joe introduce Shay Eskew 1:50 TRUEFORMRUNNER.COM break 2:20 Interview Sefra & Shay begins with getting set on fire 3:15 Shriners Hospital comes to the rescue! 4:00 Loving to compete 5:35 The emotional journey 7:00 Leading life with humor 8:30 being comfortable with who you are 9:30 turning fear into fun 11:00 being memorable 11:30 TRUEFORMRUNNER.COM Break 13:20 Interview continues with thermoregulation 14:30 Tenacity & perseverance 16:00 Competition vs athleticism in Ironman’s 18:00 A lifetime of care at Shriners Children’s Hospital dealing with burns 21:00 Don’t take for granted the gifts you have 23:00 Tough love works - obstacles as opportunities 24:00 “What the Fire Ignited” 26:00 Three takeaway lessons 28:40 The joy suffering 29:45 Lose the victim mentality - never quit 30:45 Joe & Dr. Johnny discuss Shay’s awesome perspective SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena, Sefra Alexandra & Dr. Johnny Waite Col. Nye is off in a secret location Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Zach Even-Esh and Joe De Sena (Spartan founder & CEO) ask: Who’s in charge? You or your cell phone? People drive cars looking at their phone instead of the road. People look at their phones while crossing the street instead of looking where they’re going. Here’s how to control the cell phone vs your phone controlling YOU. LESSONS: Does your phone control you or do you control your use of the phone? Start controlling your cell phone by eliminating the first and last 15-20 minutes of your day with a ZERO technology rule Progress towards 1 day a week of no cell phone use.   LINKS: More about Zach https://zacheven-esh.com Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay   FOLLOW SPARTAN UP & Zach: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach’s STRONG Life Podcast https://apple.co/2vFaCv1 Joe De Sena @realJoeDesena CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2019 Spartan

Ben Greenfield is a longtime friend of the Spartan community and is one of the most well recognized and respected names in the health, fitness & nutrition sectors. On this episode of Spartan Up podcast Joe De Sena sits down with him at Spartan Media Fest by ATP Science in Tahoe. Ben “is a biohacker, human body and brain performance coach, ex-bodybuilder, Ironman triathlete, professional Spartan athlete, anti-aging consultant, speaker and author of the New York Times Bestseller “Beyond Training: Mastering Endurance, Health and Life.”” They discuss his methodology “unschooling” his children with his wife, the great learning opportunities in building Fort Chipmunk, the latest science and trends in biohacking, and his daily routine and the core practices he incorporates. If you want to learn the science behind the trends you hear about - he is your guy! (also you get to see he & Joe kiss!). LESSONS Be able to creatively adapt & create Find your passion & let free play emerge Model as a parent the tactics you want your kids to learn Learn how to soak, sprout & ferment your food properly to get optimal nutrition Expose your body to mild stressors to build strength Support the natural morning cortisol rise Understand your reactive verse productive work Your body is a battery: keep it charged! Grounding, earthing, light, heat, cold & hydration every day! This episode is brought to you by www.TRUEFORMRUNNER.com LINKS https://bengreenfieldfitness.com https://getkion.com TIME STAMPS 0:00 Joe & Sefra welcome Ben back to the podcast 1:20 this episode brought to you by TRUEFORMRUNNER.com 1:45 Interview begins with a kiss 2:45 Building company, writing books & coaching others 3:20 Ft. Chipmunk & kids being homeschooled: experiential learning 5:30 Ability to pivot with skill sets 6:15 Unschooling curriculum: identify & support passions 7:35 Parenting: be a model and mentor for your kids 9:15 Socialization for homeschooled children 10:40 Traveling for work as an ancient male archetype 12:30 Biohacking update: “grinders & wet-wear” 13:20 Peptides & amino acid sequences 14:45 TRUEFORMRUNNER.COM Break 16:25 Episode returns with lectins (plants defense mechanisms) 18:15 Learn proper food prep to gain full nutritional benefit 19:45 Benefits of foraging to make your gut stronger 20:45 Ben’s “perfect day” schedule: starting with breathing, gratitude & oil pulling 24:25 “Eating the frog” & when to do the hard workout in your day 26:00 Circadian rhythms in relation to eating, sleeping & family dinners 27:30 Supporting natural cortisol rise in the morning 28:15 Science of the sauna & cold plunge 29:35 Mammalian dive reflex, nerve tone & fight/ flight mechanisms 30:55 reactive verse productive work & a 20 minute nap 32:00 pure family time 33:15 Your body is a battery 34:30 Sefra & Joe discuss the download from Ben 40:30 TRUEFORMRUNNER.COM close   SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena & Sefra Alexandra Dr. Johnny Waite & Col. Nye are off on a biohacking expedition ! Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

With this episode, we honor all veterans, and at the same time share the incredible lessons, valuable in all walks of life, this one leader has distilled from a life of service. In honor of Veterans Day for this special episode Joe De Sena sat down with Retired Command Sergeant Major Rick Lamb - among his significant military background a Silver Star, Legion of Merit, Bronze Star, Purple Heart, Joint Commendation Medal with V Device for valor, Armed Forces Expeditionary Medal with three Bronze Campaign Stars and Invasion Arrowhead, Master Parachute Badge, Ranger and Special Forces Tabs, and two awards of the Combat Infantryman’s Badge. Lamb explains the clarity with which mission, purpose and leadership can be conveyed and bestowed and talks about the essentials of a solid team. In the end it is about being able to trust the person to your left and right and mastering your profession. First step? Looking the part and be the part. As a father, Lamb tells Joe how he was able to get his teen son back on track with a simple process because in the end if your not raising good humans, your not doing your job. To all veterans out there, thank you for your service. LESSONS LOOK the part BE the part Be a master of your profession Know what is expected of you Lead from the front Leaders eat last Build a team - Trust the person to your left and right The Oatmeal test - raise good humans LINKS: Joe’s Instagram for giveaway on Veterans Day https://www.instagram.com/realjoedesena   TIME STAMPS 0:00 Starts with the oatmeal test 0:39 Intro to this episode with Sefra & Johnny 1:54 Interview begins with the art of storytelling 3:30 Joining the Rangers 4:20 Look the part- be the part 5:25 Being a master of your profession 6:15 The Ranger Creed 7:15 Knowing what’s expected of you 8:00 The orchestration of success 9:28 Reading it, studying it - knowing it 11:20 Lead from the front: follow me, do as I do 12:55 Getting after it 13:25 Building a high performing team 14:45 Styles of leadership 17:45 Tactics for landing 18:45 Jumping into Normandy 19:15 Special Veterans Day offer- ON VETERANS DAY @RealJoeDeSena on Instagram : https://www.instagram.com/realjoedesena 19:30 Getting good sleep 20:15 Build camaraderie away from the bullets 21:45 Using succinct language 22:30 Dealing with your relationship when in special forces 24:45 Identifying your kids passions 26:15 Mapping your passions: Creating the “Man List” 28:30 Twelve years working towards goals 32:20 Join the conversation on Instagram 33:00 Johnny & Sefra discuss takeaways from this interview SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Joe De Sena, Dr. Johnny Waite & Sefra Alexandra Col. Nye is off on a different expedition- thank you for your service sir ! Synopsis – Sefra Alexandra | Seed Huntress Production Assistant - Andrea Hagarty © 2019 Spartan

Hosts Zach Even-Esh and Joe De Sena talk with up and coming wrestler Ray Jaz about the difference between working smart and working hard. So many people talk about working smarter, NOT harder. Well, what we’ve realized is that when you’re working HARD, you are very often working SMARTER!   LESSONS: Working smart is sometimes an excuse for people to avoid the work. Not at SPARTAN. The smartest worker IS the hardest worker! You should SHINE when you’re working. Your actions should shine the brightest and speak louder than words. LINKS: More about Zach https://zacheven-esh.com Read “The Spartan Way” https://www.spartan.com/en/race/learn-more/race-types-overview?article=the-spartan-way-book SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay   FOLLOW SPARTAN UP & Zach: Ray Jaz https://www.instagram.com/ray__jaz/ Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Follow Zach on Instagram https://instagram.com/zevenesh Follow Zach on Twitter https://twitter.com/zevenesh Zach’s STRONG Life Podcast https://apple.co/2vFaCv1   CREDITS: Producer – Marion Abrams, Madmotion, llc. Host & Show Notes: Zach Even - Esh © 2019 Spartan

Host Dr. L says: Though we often talk about endurance from a physical point of view, building mental endurance is just as important. It’s important that we stretch what we think we can do and work to increase our mental fortitude so that we can tolerate difficult experiences on the path of life. Building mental endurance is a practice - so getting yourself to practice this practice is one of the first steps. Using mantras and gathering data can also help in building this muscle. LESSONS: Build mental endurance by practicing. Put yourself in a position where mental endurance is required and see how you hold up. Use a mantra - something you say repetitively - to help get your mind into a state of focus and attention. Gather data from your own life that helps support your own sense of mental endurance. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND DR. L: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Dr. L on Instagram https://www.instagram.com/drlarapence/ CREDITS: Production Team: Heather Knox, Knox Creative; Marion Abrams, Madmotion, llc. Host: Dr. Lara Pence Synopsis: Dr. Lara Pence © 2019 Spartan

What do these legends, some of the world’s top distance and trail runners, think about the growing adoration for the primal sport of trail running? Trail runners have always maintained an infamous degree of camaraderie and community, especially the Ultra runners who cover distances that can seem inconceivable.  Hear about incredible records, but also the simple joys of running and of sharing the joy of running with others. Panelists talk about running five marathons in five days on five continents, setting record times, running one hundred miles for the first time, and running around the rim of the Grand Canyon for a fun day of exploration. The key is just trying it out, finding your own flow and entering what Terry calls the “oasis of connectedness” on the trail.     Maike Wardian - won the 2008, 2009 and 2010 US 50 km championship, the 2011 US 50 mile championship, the 2008  U.S. National 100 km championship and many others. Wardian is known for the vast number of marathons he participates in.    Camille Herron - won the 2017 Comrades Marathon and holds several world best times at ultramarathon distances, along with the Guinness World Record for the fastest marathon in a Superhero costume.   Ian Sharman - a British ultramarathon runner, coach, he currently holds the record for the Grand Slam of Ultrarunning and is the winner of the 2013 2015, 2016 and 2017 Leadville Trail 100.   Kara Goucher - was the 10,000 meters silver medalist at the 2007 World Championships, represented her country at the 2008 Beijing Olympics and 2012 London Olympics,  made her marathon debut in 2008 and finished third the following year at the Boston Marathon.   Terry Chiplin - from US Trail Running Conference   Peter Maksimow - from the American Trail Running Association.    And our own Spartan Up host Johnny Waite as moderator.       LESSONS Support your athletic community  Have compassion in competition  Be present & connected  Find your favorite trail & keep exploring Get outside & enjoy being in nature  Don’t be intimated- just try it out  Define what it means to be out there to you  Run to explore & really feel what the world is like  Enjoy the experience    LINKS Spartan Trail Series https://www.spartan.com/en/trail US Trail Running Conference https://ustrailrunningconference.com/ Camille Herron http://www.camilleherron.com Kara Goucher http://www.karagoucher.com Mike Wardian http://mikewardian.com Ian Sharman https://www.sharmanultra.com Amedican Trail Running Association https://trailrunner.com/ This curated group podcast was recorded at Spartan World Media Fest brought to you by ATP Science    TIME STAMPS 0:45 Johnny Waite introduces the legendary panel of trail runners 1:30 Panelists introduce themselves  5:45 Ultra running coming into the general consciousness 7:30 The sense of community amongst trail runners  8:45 How they got started in trail running  10:00 What keeps you running a hundred miles  12:00 Loving the sport and adapting as they get older  13:00 Organizing trail runs and welcoming new runners  14:45 How the sport is evolving  16:30 Their favorite home & international trails  25:00 Favorite trail is like your favorite child  27:30 Who is coming into the sport as it is growing 29:30 Male and female competition in the sport 31:00 What motivates you on the trails  33:00 An accessible sport if you put in the time 34:30 The ancestral lineage of running  36:00 Everyone runs their own trail  37:30 The exploration and beauty of running  39:45 Disconnecting with media and connecting with nature 41:45 The great people you meet  43:30 All running is good running  SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay   FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod   CREDITS: Producer – Marion Abrams, Madmotion, llc. Hosts: Moderator Dr. Johnny Waite, Guest panelists: Terry Chiplin, Kara Goucher, Mike Wardian, Ian Sharman, Peter Maksimow, Camille Herron  Joe De Sena, Col. Nye & Sefra Alexandra were jogging along in the audience at the Spartan World Media Fest  Synopsis – Sefra Alexandra | Seed Huntress  Production Assistant - Andrea Hagarty   © 2019 Spartan