The Hard Way With Joe De Sena

Just when you thought you knew all the reasons why exercise is good for you, a new scientific discovery gives us yet another one. Today on Spartan Health we're going to talk about something called "brown fat" or "good fat." WHAT WE TALK ABOUT Recent research has found some possible explanations for why a substance called "brown fat" can actually increase your metabolism. Its beneficial qualities have motivated some people to call it "good fat." But before we get too deep in the scientific weeds, let's make a distinction between brown fat and it's far better-known cousin, white fat. White fat is the fat most people think of when they're focused on losing weight and is used mainly for energy storage in the body. It's also an efficient insulator and helps to prevent the body from losing heat. Now to "Brown fat." Its color is different from white fat because it contains a large number of mitochondria (energy structures in your cells that have high iron levels). This type of fat can actually produce heat on its own by a process called "non-shivering thermogenesis." Not surprisingly, it's particularly prevalent in human babies and hibernating animals – which both need to produce heat without exercise. Until recently, it was thought that brown fat was pretty much a non-factor in adult human health; however, the latest research has shown a more important role of brown fat than was previously understood (because it does make up a small amount of all adult fat stores). So what's the magic of brown fat during exercise? Contrary to what people might think, exercise does not activate brown fat to somehow burn calories or to take up energy that comes from fat or carbohydrates. Instead of burning up calories itself, brown fat increases metabolism by becoming a signaling device to the muscles; it actually triggers a muscle to take up more fatty acids to use as fuel. Brown fat is part of an array or group of metabolic tissues that communicate with one another and enable muscles to perform their functions during exercise. This signaling from brown fat is also what happens during cold exposure where it can help produce heat. But now, we know that brown fat is also useful in its role in raising the body's metabolism. So we know that exercise may burn your white fat, but, at the same time, it helps brown fat regulate the functioning of your muscles during exercise – especially how to use (and burn up) energy. Pretty cool stuff. KEY TERMS & IDEAS Brown fat's importance in the consumption of calories in adults has only recently been recognized. Its main importance lies in its function as a conduit of communication with a network of cells that "tell" muscles to take up fatty acids as fuel. White fat. Unlike brown fat, white fat have far fewer mitochondria and blood vessels than brown fat and is made up of just one substance (a lipid droplet) that is clearer than brown fat – thus having a "white" appearance. It's involved in storing energy for the body as well as insulation. Brown fat: A fat that gets its coloration from many iron-rich mitochondria in it. It's involved in helping to create heat without movement in the body, which is needed for hibernating animals and human babies. LINKS & RESOURCES: Follow Dr. Nada on: Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ Misti Crane, "Study links 'good' brown fat and exercise," Medical Press, May 1, 2018, https://medicalxpress.com/news/2018-05-links-good-brown-fat.html, accessed January 2019. Patrick Seale and Mitchell A. Lazar, "Brown fat in humans: turning up the heat on obesity," Diabetes 58.7 (2009): 1482-1484, http://diabetes.diabetesjournals.org/content/diabetes/58/7/1482.full.pdf. 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/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2019 Spartan

After a solid 2018, Timmie Brann is on the Spartan Pro Team for the first time in 2019. She talks about opening a gym that allows her to help people of all levels. Her gym gives people the opportunity to try a lot of different things. She also discusses why she is an OCR nerd, and keeping her race day look on point. LESSONS: If you want to race fast, train fast. Try a variety of things in training. Race day look is everything. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW US: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/ Timmie Bran on Instagram https://www.instagram.com/timmiebrann Timmie's Gym https://www.rutcamp.com/ CREDITS: Host: Matt B Davis Show Notes: Matt B Davis Producer: Marion Abrams, Madmotion, llc. Videography: Adam Coe Editing: Heather Knox © 2019 Spartan

Bringing you some fire from a Teddy Roosevelt book in today's episode! This book is a reminder that our work is a gift. It is something we GET to do, not something we HAVE to do. LESSONS: Reconnect with WHY you started working the job you currently have. Find the deeper meaning behind your work. The deeper meaning might be as simple as your job giving you the ability to put food on the table. Take pride in your work! 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

Imposter syndrome is something we all struggle with from time to time. It occurs when you doubt your own contribution and experience yourself as fraudulent in any given situation. No matter how common this way of thinking is, however, it's not healthy and if you don't build resilience around it, your self-esteem can suffer. It's important to catch yourself when you engage in such thinking and work to challenge the inner critic that is looking to capitalize on your self-doubt. LESSONS: Imposter Syndrome: the experience of believing yourself to be fraudulent or having significant doubt about your contribution. If you experience imposter syndrome, ask yourself, How does this way of thinking serve me? Make sure you are telling your closest friends when you experience this so they can provide empathy and help you work to fight 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

Pete Tanzilli, a police officer shot in left hip in the line of duty, faced chronic physical issues from the incident, he speaks with us just before taking on his first Spartan Race with the Task Force Sentinel / OEW team. Chris Thorp has served in many uniforms, from EMT to Police Officer. As a public servant he's had to deal with many tragic and difficult situations. In a small gesture of gratitude he created a patch to say thank you, that small gesture lead the way to Task Force Sentinel - the law enforcement branch of Operation Enduring Warrior. Learn to take on an attitude of gratitude and always help to inspire others - no matter your situation. LESSONS Take control of your situation Extend gratitude to public servants Take one step at a time & keep stepping Reach out- knock on a door Be an inspiration to others LINKS https://www.enduringwarrior.org/ TIME STAMPS 0:00 Charlie Brenneman, Col. Nye, Doctor Johnny & Sefra introduce the interview 1:30 interview begins with Colonel Nye and Chris Thorp at West Point 3:30 How people treat you can depend on your uniform 4:30 a patch to thank you 6:15 Operation Enduring Warrior - earning your mask 10:00 take that one more step when it seems impossible 13:00 dealing with the daily traumas of service in family life 15:07 Marion introduces "Spartan Trail Talk" with Charlie Engle & Luis Escobar https://apple.co/2IlA9k3 16:30 Running Bad Water & secrets of hydration… 19:45 Interview returns with Pete Tanzilli before his first Spartan Race 21:15 inspiring & motivating others in their recovery 24:00 Charlie Brenneman, Col. Nye, Doctor Johnny & Sefra discuss what they learned 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: Johnny Waite, Sefra Alexandra, Colonel Nye & guest host Charlie Brenneman Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

Perfection is a wonderful ideal. But when we take it out of balance it can stagnate efforts and become an impediment to the essential action of 'start'. If we keep in mind that the ideation and planning phases that are only equal parts to the phases of rehearsal, execution, follow up, assessment, redesign & reiteration we might allow ourselves to just build momentum by getting started. You will spend more time stuck in trying to design perfect than you will by executing and staying invested in learning and redesigning on your path to achievement. How many times have we started something only to realize that all the anxiety in preparation over trying to get it just right was wasted because through action we've found a better appreciation of a standard we thought we originally had? What we aren't saying is to be reckless, that planning isn't purposeful, or we should leap twice then think once. LESSONS: Go for it, forgive yourself so long as you are invested in assessment & refinement 80% now & aggressive beats 100% too late every single time. The better part of perfection is found in the commitment to learn and adapt. The perfect plan never survives 1st contact. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND Tosh: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Tosh on Instagram https://www.instagram.com/tosh.crookedbutterfly/ CREDITS: Producer: Marion Abrams, Madmotion,llc. Host: Brian "tosh" Chontosh Show notes: Brian "tosh" Chontosh © 2019 Spartan

One in three adults in the U.S. don't get a good night's sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it's simply bad habits. Here are five easy ways to improve your chances for restful sleep. WHAT WE TALK ABOUT Number 1: You're Using Electronics Right Before You Fall Asleep We've all done it – spending minutes or even hours scrolling through social media before bed. Researchers have found that people who used electronics before bed saw a significant reduction of melatonin in their body, a chemical that regulates our body's sleep patterns. The decreased levels of melatonin in their bodies made it harder to fall asleep. Replace your phone with a book or newspaper for a much better bedtime ritual. Number 2: You're Drinking Caffeine Within 3 Hours of Sleeping Caffeine is a stimulant that can make it hard for you to fall asleep, so try to make your last cup more than three hours before bedtime. If you're looking for a warm drink before bed, many herbal teas like chamomile can help you relax and reduce stress right before bed. Number 3: You're Eating Right Before You Go To Bed Always try to finish eating at least three hours before bed. Why? Eating increases your blood sugar and insulin levels, which in turn makes it much harder for you to fall asleep. Number 4: Your Bedtime Is All Over The Place If some nights you go to bed at 2 am, and other nights you go to bed at 9 pm, your body's circadian rhythm isn't syncing up. By having a consistent bedtime, your body gets used to falling asleep and waking up at the same times, which can make you more alert in the morning. A good solution: try to go to bed at the same time every night! Number 5: Your Bedroom Is Too Warm While sleeping, your body temperature naturally begins to dip. Sleeping in a room that is more than 68 degrees can make it much harder for your body to fall asleep. If it's too hot, you'll be battling with you covers all night. In short, pick a time to go to sleep, wind down before that time, and don't let distractions like eating or talking on the phone get in the way of winding down. You'll likely wake up rested, recharged and ready for the day ahead! KEY TERMS & IDEAS One in three adults in the U.S. don't get a good night's sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it's simply bad habits. These habits are easy to change. In this podcast, we look at six bad habits that many people fall into. Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. Deep sleep is a time of nearly complete disengagement from the environment (Psychology Today). LINKS & RESOURCES: Follow Dr. Nada on: Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ Yong Liu, "Prevalence of healthy sleep duration among adults—United States, 2014," MMWR. Morbidity and mortality weekly report 65 (2016), https://www.cdc.gov/mmwr/volumes/65/wr/mm6506a1.htm?s_cid%3Dmm6506a1_w, accessed January 2019. "Is Your Smartphone Ruining Your Sleep," Sleep.org, https://www.sleep.org/articles/is-your-smartphone-ruining-your-sleep/, accessed January 2019. Harvard Medical School, "8 Secrets to a Good Night's Sleep," http://www.health.harvard.edu/sleep/8-secrets-to-a-good-nights-sleep, accessed January 2019. Amanda MacMillan, "20 Things You Shouldn't Do Before Bed," health.com, https://www.health.com/mind-body/20-things-you-shouldn-t-do-before-bed, accessed January 2019. John Cline, "The Mysterious Benefits of Deep Sleep," October 11, 2010, psychologytoday.com, https://www.psychologytoday.com/us/blog/sleepless-in-america/201010/the-mysterious-benefits-deep-sleep, accessed January 2019. 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/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2019 Spartan

We learn a little about Spartan Pro Team racer Ryan Kent. He talks about his running background, how he trains during the offseason, and finding a balance between strength and speed. He also has some tips for larger runners. LESSONS: Stay consistent for a higher fitness level Less volume on race week, maintain or increase the intensity Find things that suit your strengths on each course. SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW US: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Matt B Davis at Obstacle Racing Media on Instagram https://www.instagram.com/obstacleracingmedia/ Ryan Kent on Instagram https://www.instagram.com/dr0p_the_hammer/ CREDITS: Host: Matt B Davis Show Notes: Matt B Davis Producer: Marion Abrams, Madmotion, llc. Videography: Adam Coe Editing: Heather Knox © 2019 Spartan

A long time ago a friend of mine and mentor told me that he kept specific books on his work desk, just so he could see the title. He told me how the title of the book alone would fire him up to do work, to set bigger goals and to get after it. I remember a book that did it for me was Jump In!: Even If You Don't Know How to Swim by Mark Burnett Here and there I would flip open the book to a random page and read a page or two. The stories inspired me to think bigger and go bigger. THESE are the types of books you need on your desk! LESSONS: Leverage your time. Sometimes just seeing the Title of a powerful book will spur you into action! Put 3 books on your desk that will inspire you to take action. Every day, flip open these books and read a page or two. You'll often find stories and information that drives you to greater heights. 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

We may wish it weren't true but it is: You can't control how you feel at any given moment. You CAN however, control your response to how you feel. And you can absolutely learn to control your emotions. When we don't control our emotions, we run the risk of letting them control us by impacting our choices, decisions, and next moves without our consent. Learning how to control your emotions is a key element of having a tough mind and shifting your mind into the position of driver rather than passenger. The STOPP method is an excellent place to start. LESSONS: STOPP method for controlling emotions: Stop Take a deep breath Observe Pull back and take perspective Proceed with the next right move Remember, the more you practice the STOPP method during more even-keeled times, the more likely you are to remember to use it during stressful times. 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