The Hard Way With Joe De Sena

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

Why do we catch ourselves falling into negative talk or self-doubt at times? How do we fix this? In this episode, Zach Even-Esh talks with four-time NCAA All American Wrestler and Cornell Coach Gabe Dean about how to conquer self-doubt and negative head chatter. LESSONS: - Why are you falling into the trap of self-doubt or negative self-talk? - Failure is actually a POSITIVE thing. Failure will speak change! - Don’t be afraid to put yourself in new situations that challenge you and perhaps cause “failure” in a positive way! - Don’t expect success to happen overnight. It will take time, trial and error and consistency. - Hold yourself to a higher standard so you will push through the tough times. - Sign up for something that scares you. Now you have a deadline and something to work for and work towards! 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: Follow Gabe Dean https://www.instagram.com/dabegean 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

Dr. L says we are a culture obsessed with expertise. We are in a constant hustle of one-up-manship and forgetting that we can find tremendous wisdom in not being the best. Sometimes when we give ourselves permission to suck at things we actually come out on top because we learn from the experience, gain wisdom from the failures, and extrapolate a new tolerance of getting uncomfortable. LESSONS: Always looking to be the best and claiming your expertise can be a fool’s race. When you do something that you know you’re not good at you creative a learning experience for yourself that is essential for growth. Pick one thing every week to do that you know you’re not good at. Write down the ways that engaging in this experience gave you wisdom and new knowledge about yourself. 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

This special episode features a remarkable panel recorded at Spartan World Media Fest brought to you by ATP Science. Learn to create your own personal board of advisors, how to choose who influences you, AND how to use your own wisdom learned on life's journey to positively impact others. This rockstar episode features Spartan founder Joe De Sena, our buddy Anders Varner from Shrugged Collective, Jared Easley of Podcast Movement, Joe Polish of the Genius Network, Major League Baseball player and Ultrarunner Eric Byrnes, and Spartan legend Amelia Boone. Each of these individuals have a remarkable tale, and when put together this conversation about how to build your personal board of directors is a roadmap for how to traverse the bumps in the road which as Amelia says, “is what makes it fun!” Enjoy.    LESSON Build your own personal board of directors Disruptors bring awareness- learn from them  Answer to the higher calling of the organization  Know your true north, what motivates you and listen to your gut Don’t let your secrets make you sick  Build your culture around your core values Put yourself in vulnerable positions and attack life Use your story to help others in need Don’t get wrapped up in “woundology”  Focus on the positive impacts your are creating  “Your winning or your learning”  Lead from a place of love  BE NICE  Don’t take your feelings too personally  The bumps in life is what makes it fun    LINKS: Joe Polish https://joepolish.com https://geniusnetwork.com https://geniusrecovery.com Eric Byrnes https://www.ericbyrnes.com Amelia Boone http://ameliabooneracing.com Anders Varner https://shruggedcollective.com Jared Easley https://podcastmovement.com/   The Spartan World Media Fest was made possible by ATP Science    TIME STAMPS 0:00 Marion introduces this special episode with an open panel  1:58 Spartan Media Fest Panel intro’s: Joe De Sena, Anders Varner, Eric Byrnes, Jared Easley & Amelia Boone 5:30 Beginning of Amelia Boone’s Spartan journey in the snow at Joe’s 7:00 Joe De Sena on building his personal “board of directors” 11:30 Anders Varner on building a strong team 12:30 Disruptors and their benefit  14:00 Answering the the higher calling of the organization  14:45 Eric Byrnes on baseball and mental capacity in endurance  16:45 Amelia Boone on being your own brand, friends and family  17:45 Knowing your true north, what motivates you & listening to your gut  18:45 Being prudent verse taking a chance  19:15 Joe Polish intro,  the Genius Network and helping people in recovery 20:28 Viewing and treating addicts with compassion  21:00 Joe Polish’s breaking point in life & how he got sober  22:45 The Genius Recovery platform & fighting silent battles  23:30 Not letting your secrets make you sick  24:30 Establishing family and business culture with values  26:00 Living your life with a sense of purpose  when you have influence  27:35 Positives of being in the spotlight and making beneficial impacts  28:45 Accumulating experience- being in vulnerable positions and attacking life 29:45 Amelia Boone on struggling with an eating disorder & the public’s response 31:00 having courage to speak out - “Disorder and shame thrive in silence and darkness” 32:45 not getting wrapped up in “woundology”  34:00 “Your winning or your learning”  37:00 This awesome panel ends with life lessons and final thoughts    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, Guest panelists: Anders Varner, Eric Byrnes, Jared Easley, Amelia Boone and moderator Joe Polish  “Dr.” Johnny Waite Col. Nye & Sefra Alexandra were cheering them on in the audience at the Spartan World Media Fest  Synopsis – Sefra Alexandra | Seed Huntress  Production Assistant - Andrea Hagarty   © 2019 Spartan

Zach Even-Esh is joined by guest Charlie “The Spaniard” Brenneman to talk about keeping it simple! Do you ever feel overwhelmed? If you do, take a look at your desk / workspace. Take a look at your garage, bedroom, etc. Having too much “stuff” that you don’t need will stress you out and overwhelm you. Here’s how to declutter and get more productive while being less stressed. LESSONS: Once a week, clean and organize the areas of your life that you spend the most time in (work place / office desk), bedroom, living room, garage, etc. Donate the clothing, books, etc that you don’t use but someone else can benefit from. Simplicity helps you remove excuses. Get rid of the “stuff” that slows you down in LIFE. LINKS: More about Zach https://zacheven-esh.com More About Charlie https://charliespaniard.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 Guest: Charlie “The Spaniard” Brenneman © 2019 Spartan

Spartan's "Chief Mind Doc" Dr. L says: Teaching your children to tolerate distress is not an easy task. It requires clear boundaries and firm NOs. It’s not always easy to be firm when your kid’s have strong wants and desires that, at times, put you in precarious positions. But it’s important that your children understand that they cannot always have their way and learn to tolerate what this feels like. As adults, they will feel disappointment, experience heartache, and see sadness. Teaching them to tolerate such feelings and exposing them to the journey will help them along the way and give them a chance to build resiliency and grit. LESSONS: Firm NOs and strong boundaries are what children need to feel safe. Teaching your children how to tolerate distress is a critical lesson that will translate into adulthood. With friends and family, remember that you also need to set clear boundaries, say NO when you need to, and tolerate the distress that comes with it. 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