The Hard Way With Joe De Sena

However you choose to move your body -, whether it’s a daily run, yoga, team competition or a Spartan Ultra - once you’re done, it’s time to recover. What does the body need to heal and regenerate? We’ll review some key nutrients and foods that can restore and replenish so you’re ready for whatever comes next. WHAT WE COVER:   Movement or exercise for the body is one of the pillars of long-term health and wellness. But, once you’ve pushed your body hard it’s time to recover. One of the things that happens whether it be aerobic or weight training is that cells in the body consume huge amounts of oxygen. That process, called oxidation, can damage cell membranes and impair their ability to function. Externally, how does this manifest? We’ve all been there…Muscle soreness, inflammation, and fatigue. What we’re going to talk about for the next few minutes is how to correct that and optimize the healing process.    I’m going to list 5 simple steps you can take to jump start the healing and recovery process: I’m a big believer in food as medicine. I love going right to the source and that’s food for nutrients but some of the things I’ll mention do come in supplement (capsule or powder) form but I’m going to mention the food source as well. -First up, Antioxidants – one you can use Quercetin  - found in apples, blueberries, and buckwheat herbal tea -Next, an Anti-inflammatant - Bromelain it’s an enzyme derived from pineapple you can get it either by drinking the juice or eating the fruit. It’s more concentrated at the core of the pineapple. So, if you’re slicing it up to eat….don’t toss the core! - How about Minerals…there’s a mineral that aids muscle recovery and it also calms the brain. It’s  Magnesium - available as a supplement, but naturally found in nuts (especially almonds and brazil nuts), seeds (such as pumpkin or flax), and legumes (those include beans, chickpeas and lentils). - Another important factor for rapid recovery is healthy Blood Glucose Homeostasis or balance there’s a natural spice that can help and it’s is Cinnamon. Based on recent studies it’s thought help with blood sugar control by increasing insulin sensitivity. This can allow the body to better perform tissue repair. Anywhere from about 1-6 grams of cinnamon has been used in clinical studies. How much does that equate to? Well 1 gram of ground cinnamon is about ½ a teaspoon. So, it doesn’t take much to reap the healthy benefits. - Last up, number 5: Rehydrate! – with what else…H2O - your body is roughly 55% water for women and 60% for men and you decrease your water stores through perspiration, cellular activity and metabolism during intense workouts. So drink up! To recap: 5 nutrients to aid body recovery       Antioxidants: Quercetin       Anti-inflammatant: Bromelain       Mineral: Magnesium       Blood Glucose balance: Cinnamon       Hydration: water   These easy steps will help you recover optimally post workout or race! KEY TERMS & IDEAS: During exercise our bodies consume a lot of oxygen That oxygen consumption contributes to post-exercise muscle soreness, inflammation, and fatigue You want to support the body’s healing process and repair mechanisms 5 nutrients and foods that provide balanced nourishment and support recovery: antioxidants (quercetin in blueberries), anti-inflammatants (bromelain in pineapple), mineral (magnesium in nuts), blood glucose balance (cinnamon), and HYDRATE! LINKS & RESOURCES: Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ “The lactate shuttle during exercise and recovery.” Medicine and Science in Sports and Exercise  Jun 1, 1986,18(3):360-368 https://europepmc.org/abstract/med/3523107 “Contextualising Maximal Fat Oxidation During Exercise: Determinants and Normative Values” Front Physiol. 2018;9:599 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974542/ “Properties and therapeutic application of bromelain: a review” Biotechnol Res Int. 2012; 2012: 976203. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/ “The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance” Diabetes Obes Metab. 2009 Dec;11(12):1100-13. https://www.ncbi.nlm.nih.gov/pubmed/19930003 SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay   Nutrients for Rapid Recovery   // SPARTAN HEALTH ep 010 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. Writer and Host: Nada Milosavljevic MD, JD   © 2018 Spartan  

On this premiere episode of the Friday Spartan Up series "Spartan ATHLETE," Kevin Gillotti talks with Heather Gollnick, a prolific multisports athlete in her 40s, about staying fit & healthy as a high-level athlete as we age. They talk insight, strategies & methods from her own experiences.   TAKE AWAY POINTS: Stay in love with competition With competitive age comes wisdom IF you listen to your body Cross training can lead to longevity in sport Keep consistent in training Recovery protocols are critical   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  

Zach says: I wish we could all be motivated 24/7/365 but the truth is, sometimes we’re not. Sometimes our self-motivation just isn’t there. That being said, here’s what Spartans and Powerlifters do to get motivated! LESSONS:   Sign up for something. “Write a check”. Sometimes we need an event to push our motivation. The fear of showing up unprepared will motivate you to show up and do the work. Have a team. A team or partner pushes your accountability and energy levels. 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  

Disqualifying the positives occurs when you discount positive experiences and accomplishments but invite in the negative. It can occur anywhere and becomes problematic when you struggle to acknowledge achievement. We need to own and be proud of the things that we do well in order to build self-confidence and a sense of pride. When we disqualify the positives we are not feeding our brains with the positive medicine that they deserve. LESSONS: Disqualifying the positives is a mindset trap that leaves you disowning positive accomplishments but attaching to negative experiences. We need to own that which we have achieved, as this serves as important medicine for our self-esteem and self-confidence. Try owning your achievements and patting yourself on the back when you have worked hard for something and created success. 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

Raised in uncertainty Udo Erasmus has spent the last 69 years studying how to be more in control of his own fitness and fulfillment - the key? Healthy oils and awareness of the magnificence that surrounds him! Food oils derived from seeds, says Udo, are some of the healthiest things you can add to your diet. Journey with us as we learn that the road to health may be paved with fresh oils, plants and taking time to be present in the moment. “Be inspired to look after yourself and get in touch with the magnificence of your existence!”   Lessons: Fried foods and fried oil fry health Seed food oils are healthy oils   Be inspired to look after yourself Voluntary Solitude: take time to be quiet and contemplative each day Be present & fully relaxed- understand who you are & where you are   Links: Udo Erasmus https://udoerasmus.com/ This episode is brought to you by AfterShokz. Be open and hear it all with AfterShokz open-ear headphones, delivering situational awareness and comfort, unmatched by traditional in-ear or over-the-ear headphones. Visit spartan.aftershokz.com for $50 off wireless headphone bundles.   Time Stamps: 0:00 Joe, Col. Nye, Johnny Waite & Sefra introduce episode 1:00 Interview begins 2:10 The quick fix 3:45 making healthy oils 5:45 why healing is possible 9:25 living low on the food chain 11:00 health vs. wealth 12:55 SPARTAN.AFTERSHOKZ.COM Break 13:45 31 Healthy Habits -  Habit 3 Mindful Eating 15:40 Interview with Udo Erasmus continues 17:45 Voluntary Solitude 19:15 The Magnificence of your Existence 22:45 Happiness as a state of being 24:30 Joe, Col. Nye, Johnny Waite & Sefra discuss episode and how you can apply these lessons to your life 31:20 SPARTAN.AFTERSHOKZ.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. Thank you to our guest videographer: Mark Hemstock Hosts: Joe De Sena with Johnny Waite, Colonel Nye, Marion Abrams and guest Dr. Lara Pence Synopsis – Sefra Alexandra © 2018 Spartan  

This time honored plant, consumed by Asian cultures for centuries, packs a powerful punch when it comes to naturally pumping up your brain and body. Green tea is packed with healthy nutrients from amino acids and antioxidants to enzymes. These compounds promote brain health, metabolism, immunity, and energy. It’s an easy addition to your daily routine and gives an all natural mind/body boost to get you off the couch and up your next Spartan Rope Climb and over the Seven Foot Wall! WHAT WE COVER:   What’s so great about this ancient brew?  A lot! It’s not just for your afternoon tea and crumpets. This wonderful plant is chock full of healthy nutrients, antioxidants, and amino acids to help you pre- and post workout. - Green tea contains some caffeine about 40 mg per cup so it can give you nice boost without overloading you on caffeine and giving you the jitters. - Why else don’t you get the jitters with green tea? L- theanine. I know, I know, what on earth is that, right? L-theanine is an amino acid found naturally in only a few sources. One, is tea. L-theanine acts synergistically with caffeine and gives you the natural boost you get from caffeine but without the jitters. - Next up – antioxidants and green tea is full of them. In particular, a group called catechins that help fight free-radicals. This can support your immune system and certainly help during cold and flu season. - Another important feature of green tea is the anti-inflammatory effect. This can help you post workout with muscle recovery and decrease stress on the body which can promote healing. - So many superpowers are hidden in this wonderful tea plant. In fact, green tea can help inhibit cavity forming bacteria in the mouth. So, as an added benefit it can keep your breath fresh during those long workouts. Also remember hot or iced you can reap these health benefits and it will help you stay hydrated.   KEY TERMS & IDEAS: Green Tea (Camellia sinensis plant) can provide a healthy mind/body boost and has about 40 mg of caffeine per cup. Another special compound found in few foods other than green tea is the amino acid, L-theanine. It couples with the caffeine and gives you a natural energy lift but not the jitters you get with straight caffeine. Powerful antioxidant support: green tea is chock full of these and they help neutralize  free-radicals which can form during basic metabolism. We all produce free-radicals during exercise and workouts. It’s important to help the body get rid of them.    Anti-inflammatory: green tea can help reduce inflammation which is an important mechanism for muscle repair and recovery As an added benefit: green tea inhibits oral bacteria that can cause cavities and bad breath. Keeps your mouth fresh during workouts. LINKS & RESOURCES:   Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/   "L-theanine—a unique amino acid of green tea and its relaxation effect in humans," Lekh Raj Juneja et al.,Trends in Food Science & Technology 10.6-7 (1999): 199-20 https://www.sciencedirect.com/science/article/abs/pii/S0924224499000448 "Green tea extract improves running endurance in mice by stimulating lipid utilization during exercise,"  Takatoshi Murase, et al., American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 290.6 (2006): R1550-R1556. https://www.ncbi.nlm.nih.gov/pubmed/16410398 "Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults," Kevin C. Maki, et al., The Journal of nutrition 139.2 (2008): 264-270. https://watermark.silverchair.com/264.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAjwwggI4BgkqhkiG9w0BBwagggIpMIICJQIBADCCAh4GCSqGSIb3DQEHATAeBglghkgBZQMEAS Free radicals are “toxic byproducts of oxygen metabolism that can cause significant damage to living cells and tissues in a process called ‘oxidative stress.’ " See William B. Salt II, “How do free radicals affect the body,” in Sharecare. https://www.sharecare.com/health/wellness-healthy-living/how-free-radicals-affect-body 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. Writer and Host: Nada Milosavljevic MD, JD   © 2018 Spartan  

Momentum can build up in the positive or the negative. Here’s how you can make momentum work for you, NOT against you! LESSONS:   Learn to course correct if momentum is starting to work against you. Take a new action to help build momentum for your goals. Organization is crucial for your success. Take 1 action, do the 1 thing, to start building momentum towards your goals. 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  

Mind reading is when we make assumptions about what others are thinking or feeling. The problem is, these presumptions can put us in a position of believing we know what is true, when in fact we are guessing. We can then attach ourselves to stories that we are creating and see them as reality rather than assumption. Mind reading can essentially get us into trouble so it’s important that we catch ourselves when we are doing it and work to correct course.   LESSONS: Mind reading occurs when we make assumptions about what someone else is thinking. Two ways to move away from this are: Catching yourself when you find yourself mind reading. Circling back to the individual that you find yourself attempting to mind read and asking for clarification on what it is you may be assuming. 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

This may be the most important interview in Spartan Up history. The story Dan Crowley, a 96-year-old WWII POW, survivor of the horrific Bataan Death March, and a delightful man. Faced with unfathomable torture, he is truly one of the most resilient, remarkable and optimistic human beings we have had the privilege to meet. This extended episode tells a dark tale in the world’s history, yet, his smiling jovial face shows the true and utter strength, grit and resolve of our species. It was our honor to be able to capture this important story and share it with all of you.   LESSONS: Persistence of hope is key Whatever has happened, there is still joy to be had Believe in yourself Be a role model Use the way your impacted to positively impact the world Live your life knowing you will survive Humor can be a powerful tool for healing   LINKS:   This episode is brought to you by CHOMPS, the cleanest jerky stick on the market. You can purchase Chomps' grass-fed, non-GMO, no sugar added meat snacks at https://chomps.com/ use the promo code SPARTAN for 20% off and free shipping   TIME STAMPS: 0:00 Hosts Colonel Nye, Johnny Waite, Marion Abrams and guest Dr. Lara Pence introduce this powerful interview 2:34 Col Nye introduces the history behind the Bataan Death March 4:00 Joe DeSena interview with Dan Crowley begins 7:00 making his way to the Philippines 13:00 attack on Nichols Base in Manilla 15:00 sailing to Bataan Peninsula 17:00 defending Bataan against the Japanese 21:00 an untenable position 22:25 the night of April 9th - a long swim 28:00 CHOMPS.COM break 29:00 31 Habits of the Healthiest Spartan 30:48 Joe DeSena interview with Dan Crowley continues - “the need to endure” 33:00 trapped in a 3 acre cesspool - “becoming valuable enough to be given the right to live” 35:00 slave labor work detail 36:45 building an airfield without machinery & beaten with clubs (nicknamed vitamin sticks) 38:00 almost beaten to the point of death 39:30 Jerry the “Executioner” 43:20 being deemed “unfit for labor” & sent to Japan 46:45 sailing from Brooklyn army base 47:00 The lowest point 48:45 Going home - the Readjustment Period 51:00 trying to get a job once home 53:15 Johnny Waite, Colonel Nye, Marion Abrams and guest Dr. Lara Pence discuss this remarkable interview 1:05:00 CHOMPS.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 with Johnny Waite, Colonel Nye, Marion Abrams and guest Dr. Lara Pence Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty   © 2018 Spartan

Both mental and physical health are critical for athletic performance. Environmental conditions also play a crucial role. What happens to your body when you’re exposed to extremes of cold and heat? Can your body adapt to these conditions? It’s important to know what happens to the body during extremes of temperature, what science has taught us about human environmental limits, and ways we can do to safely take out endurance to the next level. WHAT WE COVER:   In a word….yes, but, in moderation. First, two terms to review: Hyperthermia and Hypothermia. -  Hyperthermia – that’s when the body is too hot and in the extreme, can lead to heatstroke. This happens when there’s an uncontrolled increase in body temp and it exceeds the body’s ability to lose heat.  Depending on how it’s measured typically hyperthermia begins when your core body temp is above 100.5F (38C) and extreme hyperthermia is at 104F (40C). Why it’s bad is that key enzymes in the body start to break down. And at about 106F cells start to die. Remember our normal body temp is 98.6F (37C) Now with this, I’m talking about internal or core body temperature obviously the external temp can be much higher. The key, your body’s ability to lose the heat, stay hydrated and maintain your core temperature. Everything is about homeostasis or balance. -  Now how about Hypothermia – that’s the opposite extreme.  It’s when the body loses more heat than it can absorb. This begins once body core temp goes below 95F and starts with shivering because that’s a way for your body to try and increase body temp. Once internal temps reach about 86F (30C) cellular metabolic processes start to shut down and this makes walking almost impossible. Now that’s the extreme but there’s a lot in between. Most humans can’t withstand internal core temps below 70F.   With these temp extremes it’s important to keep in mind that our bodies can adjust and acclimate to some environmental changes gradually. It builds tolerance and resiliency. You know the stories of Joe De Sena, Wim Hof, and others who have pushed, conditioned and trained their bodies to adapt to some pretty extreme situations. Many of the boundaries that describe what a typical human can survive are relatively well established. You may have heard the reference the “rule of threes” that’s air, water, and food. It equal to 3 min, 3 days, and 3 weeks respectively so that’s …3 min without air, 3 days without water, and 3 weeks without food. Yet, we’ve all heard of some that have exceeded those limits and pushed the boundaries of what we thought humanly possible. Training and exposure to extremes of temperature, when done properly, can unlock a form of environmental conditioning and your tolerance can increase. But, as always know your limits, be in tune with your body, and stay hydrated.   KEY TERMS & IDEAS: Mental and physical health are critical for athletic performance but environmental factor play a significant role.      Hyperthermia: an uncontrolled increase in body temperature that exceeds the body’s ability to lose heat. Begins when core body temp hits approx 100.5F (38C) and extreme hyperthermia is at 104F (40C) Hypothermia: when the body loses more heat than it can absorb. This begins when core body temp dips to below 95F (35C) and your body begins to shiver as a way to produce heat. The human body can adjust to temp extremes and improve tolerance. When done gradually and with proper training you can build resiliency.     Each person’s tolerance to environmental extremes can differ. The key is to know your limits and build gradually and safely. LINKS & RESOURCES:   Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/ Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ “Between extremes: health effects of heat and cold” Environ Health Perspect. 2015 Nov; 123(11): A275–A279. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4629728/ “How thermoregulation can give athletes an edge (mission athletecare)” Korey Stringer Institute, Univ of Conn, May 17, 2015. https://ksi.uconn.edu/2015/05/17/how-thermoregulation-can-give-athletes-an-edge-mission-athletecare/# “What doesn’t kill us: how freezing water, extreme altitude, and environmental conditioning will renew our lost evolutionary strength” by Scott Carney Jan 3, 2017. https://www.amazon.com/What-Doesnt-Kill-Environmental-Conditioning/dp/1623366909     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. Writer and Host: Nada Milosavljevic MD, JD   © 2018 Spartan