The Hard Way With Joe De Sena

In that moment when you think your life will end, will you have regrets? During his second Afghanistan deployment Green beret Kevin Flike was shot in the abdomen, what did he think in those touch and go moments? Kevin says "an experience is worth nothing unless you share it," now he shares the story of his own recovery and his experiences going from highly competent soldier to a man who needed help putting on his socks. He talks about fear, courage (which he defines as "going forward when the outcome is uncertain,") and the power of setting exceptional goals. With his wife's encouragement, he got off pain medication, got himself into both MIT and Harvard, and started the Green Beret Foundation. He's created a documentary to raise awareness and funds for the Green Beret Foundation called "Wounded by War." LESSONS Have long term goals Setup small milestones along the way Find something that motivates you to not quit Understand the sacrifice it takes to get where you want Failure is the best teacher: fail early, fail often Don't be afraid- just get out there Try new things and be open to the experience LINKS Kevin's Documentary Film http://www.woundedbywar.com/ More about Kevin https://www.greenberetfoundation.org/people/kevin-flike/ Wounded by War on Instagram https://www.instagram.com/woundedbywar/ Green Beret Foundation https://www.instagram.com/greenberetfoundation/ This episode of Spartan Up! Is brought to you by Powerful Foods. Fuel your active lifestyle with high-protein, no sugar added products, made with natural ingredients. Visit Shop.Spartan.com/Powerful for a 10% OFF any Powerful product, with code SPARTANPOWER. TIME STAMPS 0:00 Joe De Sena, Dr. L , Johnny Waite & Col. Nye introduce Kevin's episode 1:47 Powerful Foods shop.spartan.com/powerful code SpartanPower 2:13 Interview begins with guest host Dr. L 3:00 Getting shot in the stomach 5:00 Dealing with wounds 7:00 Support staff and path to recovery 10:45 Powerful Foods Break 12:50 Habit number 9 of the 31 Habits of the Healthiest Spartans 14:45 Interview continues: degrees from Harvard & MIT 18:00 Lessons learned 20:45 Joe, Dr. L, Johnny & Col. Nye discuss the interview and how you can apply lessons learned from Kevin's experience to your life 25:43 Powerful Foods 26:00 Show 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, Johnny Waite,Colonel Nye & guest host Dr. L (Sefra Alexandra was on expedition in the South Pacific) Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

There are a million ways you can be tempted to squeeze a few more minutes or hours out of your day, but if you want to stay healthy, you should remember one thing: you can't cheat sleep. If you do, you may throw off what's called - your circadian rhythm. Circadian Rhythm is also called your sleep/wake cycle and it's the physical, mental, and behavioral changes that follow a 24- hour or daily cycle in your body. One of the chemical or hormone mechanisms that is central to your circadian rhythm (aka, sleep-wake cycle) is melatonin, which is a hormone that induces sleep. When the optic nerves (in the eye) receive less light, that triggers a signal to the brain to make more melatonin. That happens, for example, when the lights go out and you go to bed. That natural hormone release can be affected which, in turn, can negatively affect your circadian rhythm. Circadian rhythms or sleep-wake cycles influence hormone release, eating habits and even body temperature to name a few. Having an irregular rhythm has been linked to some chronic health conditions like sleep disorders, obesity, diabetes, depression, and something called seasonal affective disorder. Those irregular rhythms will also affect your physical performance, endurance, and cognitive health. How much sleep do we need? We talked about this in another episode, and if you remember, it can vary a bit by age, according to the National Sleep Foundation you need an average of 7-9 hours of sleep each night. To maintain healthy sleep patterns, one thing you should do is keep consistent bedtime habits as much as possible. Try to go to sleep at roughly the same time each night. Another way, putting away your phone at night, and not looking at computer screens in the hours before you sleep because it can disrupt that sleep/wake cycle. Since this question has come up with some of our listeners I want to go back to something we talked about a moment ago. Some people call it the "winter blues" or feeling a bit therapy used for "seasonal affective disorder" (or "SAD"), a condition that makes some people feel down or depressed with reduced exposure to sunlight during the winter. One effective natural treatment is using "light therapy," in which you use a bright lamp with a strength of 10,000 lux (strength of light emitted) for about 20-30 minutes every morning during the fall and winter. This can decrease the amount of melatonin that is secreted in the brain during the daytime and can help reset your circadian rhythm. Our busy schedules can often distract us from good daily routines and habits and disrupt our circadian rhythm. Being conscious about keeping a regular bedtime and some easy steps and natural treatments can help you maintain healthy sleep/wake cycle throughout the year. Maintaining and supporting your CR means you'll be much more alert, better prepared for your next race, and more effective at whatever challenge comes next. KEY TERMS AND IDEAS: Circadian rhythms (aka, Sleep/Wake Cycles) have a major impact on health because they help to regulate multiple systems within the body. Maintaining regular sleep patterns is the key to maintaining natural circadian rhythms. For some people who have problems with their circadian rhythms, there are gentle means to compensate and get back on track. 1. Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. 2. Melatonin is a hormone that induce sleep and plays a role in maintaining a healthy circadian rhythm. 3. Seasonal affective disorder (or "SAD") is a condition that makes some people feel down or depressed with reduced exposure to sunlight during the winter. A natural way to help improve this is light therapy (10,000 lux strength) for 20-30 minutes each morning. 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/ National Institute of General Medical Sciences, "Circadian Rhythms," https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx, accessed January 2019. National Sleep Foundation, "Excessive Sleepiness," https://www.sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-we-really-need-0, accessed January 2019. Alfred J. Lewy, et al. "Winter depression: integrating mood, circadian rhythms, and the sleep/wake and light/dark cycles into a bio-psycho-social-environmental model." Sleep medicine clinics 4.2 (2009): 285-299. https://www.sleep.theclinics.com/article/S1556-407X(09)00017-4/abstract 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

This week I talk strategies for overcoming pre-race jitters and nervousness with Kenneth Yee. When you travel all of the way from Malaysia for a first time visit to a country, a lot is at stake because a lot has been expended. So the last thing you need is to be dealing with energy robbing nervousness on top of all of the other moving pieces associated with racing. TAKE AWAY POINTS: Ask for advice from more well traveled athletes on their tactics Concerns about temperature changes between countries Catching up on sleep ASAP so leave enough time in your travel schedule SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND KEVIN G Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/ Kevin Gillotti on The Web www.kevingillotti.com CREDITS: Host: Kevin Gillotti Show Notes & Artwork: Kevin Gillotti Producer: Marion Abrams, Madmotion, llc. Videography: Madison McGahan, Mike Isabell, Alberto Campos Editing: Heather Knox © 2019 Spartan

People LOVE being around passionate people. It makes them feel good And inspires them to get better at Life! LESSONS: • If you're struggling to get better in a certain area of your life, Seek out passionate coaches / environments to become part of. • Passionate people can completely alter the trajectory of a company, school, sports team, etc. • Passion is inside ALL of us, you need to share it with the world. 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 © 2018 Spartan

Great competitors believe that they have the capacity to win and compete in the way that moves them closer to their goals. They build themselves up with confidence and visualize accomplishments instead of defeats. Believing in yourself is a key part of pumping positive medicine into your brain and your body, as the power of positive thinking has been demonstrated across disciplines. LESSONS: A strong belief in your capacity to achieve and get things done is a critical part of being a great competitor. Building up self-confidence and relying on positive self-esteem will help you along your journey and give you an edge against those who don't believe that they can. 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 © 2018 Spartan

Picture this, you've just reached the Summit of Everest- a pinnacle achievement when you're literally on top of the World… and all of sudden everything goes white... your completely blind. Join us this week as Brian walks us down his "Blind Descent," and tells us what skills learned from his time as a former US Navy Air Rescue Swimmer / Combat Search and Rescue and perhaps a little luck, got him home safe. LESSONS: Don't panic Focus on what needs to be done Do more Be who you are Seek obstacles, don't avoid them LINKShttp://www.briandickinson.net TIME STAMPS: 0:00 Dr. L, Col Nye and Johnny Waite introduce Brian 1:20 Interview begins- "always climbing" 2:50 Joe on Aconcagua 4:00 Mental toughness of downtime 5:00 Growing up on a mountain 7:00 Climbing Everest solo with sherpa support 8:45 Acclimatization 10:00 Hiking in the "death zone" 11:15 Completely soloing 13:00 Time standing still on the Summitt 14:30 Descending snow blind 19:05 31 Habits: #8 Intermittent Fasting 21:20 Interview continues: 24 hrs locked in a shipping container at Tahoe 25:00 Navy Training 28:28 Dr.L, Col Nye & Johnny Waite discuss Brian's experience and what we can learn from his Blind Descent LINKS: More about Brian http://www.briandickinson.net/ 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,Colonel Nye & guest host Dr. L (Joe De Sena was running around Fenway & Sefra Alexandra was on expedition in the South Pacific) Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty © 2019 Spartan

Our bodies need energy and we get that from the food we eat. No surprise, right? But, what is the gatekeeper between food consumption and the energy needed for athletic performance? It's your gut – especially the gut flora. EPISODE SCRIPT There are millions and millions of bacteria in your gut – in fact, there are ten times more bacteria than cells in your gut. Ten times! What are these flora doing in addition to processing food? They can identify pathogens (dangerous compounds) Bolster and improve the health of the intestines Promote the growth of new cells What happens to athletes when the gut isn't working well? It gets in the way of performance, recovery and long-term health and sustainability of athletic performance at a high level like competition. To be more specific, there's a cascading effect that starts very small but ends up degrading your abilities to do what you want to do in the gym, at a race or in any competitive setting. It starts with: Too few interferons in your gut. Interferons (a type on immune cell in your body) are they're released from cells in your gut and are important in helping to fight viruses. A healthy gut microbiome supports interferons. An unhealthy gut means fewer interferons and that can hurt your immune system. With that, the possibility of catching cold and suffering from other viruses increases. If your immune system is stressed, your body's ability to repair the kind of inflammation that often comes with strenuous exercise is impaired. This can lead to an increased possibility of increasing the injuries sustained during training. Your digestion is also compromised, thus reducing the efficiency of processing nutrients for energy. If this continues, you'll probably not be able to improve and sustain the kind of athletic performance we Spartans are aiming for. Luckily, it's relatively easy to keep your gut healthy. First, eat healthy. We all know this, but don't cut corners if you're exercising at a high level. The difference between good performance and great performance can sometimes be very small – so you need to be disciplined if you've set ambitious goals for yourself. Give your gut what it wants. Probiotic supplements are very helpful. Yogurt is a common source of friendly bacteria. Many specialized probiotic supplements are very helpful, too. Some other options might be fermented foods, like sauerkraut. As we're exercising, our gut normally performs silently and behind the scenes. That's how you want to keep it because it usually draws our attention after something has gone wrong. Support you gut with good eating habits and you'll keep your performance at a high level. KEY TERMS & IDEAS Gut health is key to thwarting viruses, processing food for energy and repairing the damage of inflammation. Keeping the gut healthy is relatively simple. It's worth it because the gut and especially gut flora provide a necessary foundation for your health. Gut flora. "Bacteria and other organisms that live inside the intestines. They help digest food. Vitamins such as biotin and vitamin K are made by gut flora. Also called gut microflora, intestinal flora, intestinal microflora, and microflora." (National Cancer Institute) Probiotics. "Probiotics are living microorganisms that, when ingested, provide numerous health benefits." (Healthline) 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/ "Microflora," in NCI Dictionary of Cancer Terms, National Cancer Institute, https://www.cancer.gov/publications/dictionaries/cancer-terms/def/microflora, accessed January 2019. "Probiotics 101: A Simple Beginner's Guide," Healthline, https://www.healthline.com/nutrition/probiotics-101, accessed January 2019. Morgan Bickenbach-Davies, "Here's How Your Gut Plays a Major Role in Your Athletic Performance," Braveheart Coaching, February 22, 2017, http://www.braveheartcoach.com/2017/02/22/healthy-gut-healthy-athlete/, 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

On this episode, I talk with Colleen about adjusting & adapting (time changes, food, sleep, training, weather) to the local race destination and preparing for a race after the rigors of long-distance international travel. Colleen should know, she traveled 28 hours from Malaysia to race in the USA. TAKE AWAY POINTS: Using meals to beat jet lag effects Paying attention to time zones (get on the local time ASAP) Using sleep times of race time zone, even when traveling despite what others are doing SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP AND KEVIN G Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod Kevin Gillotti on Instagram https://www.instagram.com/kevingillotti/ Kevin Gillotti on The Web www.kevingillotti.com CREDITS: Host: Kevin Gillotti Show Notes & Artwork: Kevin Gillotti Producer: Marion Abrams, Madmotion, llc. Videography: Madison McGahan, Mike Isabell, Alberto Campos Editing: Heather Knox © 2019 Spartan

Rest & recovery are NOT a negative thing for Spartans. In fact, when you work hard, the rest and recovery gives you the much need mental & physical break allowing you to come back stronger, more energized and more inspired. LESSONS: Rest & recovery are good for the mind AND body. Taking a break from the normal stimulus will boost your creativity. More is not better, Better is Better! 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

Great competitors believe that they have control over the things that happen in their lives and they take ownership of those choices. They do not offload poor performance to circumstances outside of them. They take ownership for the choices - both those that make them stronger (both mentally and physically) and those that put them in circumstances of struggle. Ownership is about believing that you have a strong internal locus of control - that you can control the direction of your life. LESSONS: Try to remember that you always have a choice; that you have more control over your life when you believe that you have more control. Take ownership of the decisions that you make, whether they are your accomplishments or your poor choices. 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 © 2018 Spartan