The Hard Way With Joe De Sena

Latest Episodes:

235: Brian Dickinson | Blind Descent of Everest Feb 19, 2019

Show notes

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

Gut Health and Athletic Performance // HEALTH 014 Feb 17, 2019

Show notes

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

Long Distance Travel with Colleen Augustin // ATHLETE 005 Feb 15, 2019

Show notes

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

Can a Spartan Take a Vacation? // WAY 027 Feb 14, 2019

Show notes

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

Inside the Mind of a Great Competitor: Ownership // MIND 027 Feb 13, 2019

Show notes

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

234: Dr. Jeff Karp | Problem-Solving Skills from the Bio-Tech Industry Feb 12, 2019

Show notes

What does it take to solve complicated and seemingly insurmountable challenges? Dr. Jeff Karp, Principal Investigator of Karp Lab & Harvard Medical School professor, believes the answer is a multidisciplinary approach. Surround yourself with experts who have expertise you don't with a variety of skills and backgrounds. Karp explains to Joe De Sena how his team applied their problem-solving system to a specific challenge around brain cancer. It's a system and process that can be applied to any puzzle. He is committed to developing the "next generation bioengineers at the forefront of regenerative medicine." When you face Spartan challenges and obstacles as look for creative solutions. Collaborate and find new approaches to conquer our goals.

LESSONS Always continue to learn Ask lots of questions and seek those that have the answers Validate those around you by allowing them to contribute Surround yourself with mission-driven people who have expertise varied from your own Focus on helping people and being a good mentor- give back to the next generation! Mistakes, even those on the stage, teach you

LINKS http://www.karplab.net/

This episode of Spartan Up is sponsored by Elevate Hemp. Elevate Hemp Extract Cream in both Heat and Cool Therapy options deliver muscle pain and relief as it targets your body's muscle and cannabinoid receptors. Elevate your Life! Get 15% off your purchase at checkout when you use code SPARTAN15 at https://elevatehemp.com/shop/

TIME STAMPS 0:00 Col. Nye, Johnny Waite & Dr. L introduce Dr. Jeff Karp 1:00 Elevate beak 1:25 Interview with Joe & Dr. Karp begins - medical lab design at Harvard 2:30 starting six companies 4:00 multidisciplinary problem solving 5:45 developing a new approach to brain cancer 8:20 going "all in" 10:00 breaking down dogmas 11:45 meeting people in the entrepreneurial ecosystem 13:15 constantly be experimenting 13:50 31 Habits of Health Spartans: #7 "Tell Someone" 14:55 Elevate break 16:50 Interview continues: Joe tells the tale of Spartan Tea 18:00 Learning from a big mistake at a TEDMED talk about bioinspiration 21:00 Giving feedback to CNN & taking risks 26:00 Three things everyone should do 26:55 Colonel Nye, Johnny Waite and Dr. L discuss how to integrate Dr. Jeff Karp's insights 34:30 Elevate Break 35:00 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 an expedition in the South Pacific)

Synopsis – Sefra Alexandra Production Assistant - Andrea Hagarty

Natural Treatments to Boost Immunity // SPARTAN HEALTH 013 Feb 10, 2019

Show notes

Maintaining good health usually means doing many things and not just one. For instance, if you want to lose weight, gaining muscle can help, but focusing on that alone is not the best or most efficient way to make your weight goals. Today, we're focusing on immunity and how to naturally raise the bar and stay healthy.

A multi-faceted approach is even more important in boosting the strength of your immune system. The right foods and herbs combined with the right daily habits can support your immunity to pathogens (a bug, a virus)…

Avoid smoking and drinking alcohol as much as you can (of course).

Getting enough sleep. Sleep performs many regulatory functions for the immune system. One that is especially important is helping to create a "memory" within the immune system so antibodies can "remember" unwelcome organisms that have previously invaded the body.

Also, something all Spartans do is to follow a moderate and regular exercise regimen that boosts immunity. One caveat: athletes performing at peak levels have reported some increased susceptibility to respiratory illness, so if you're going to push yourself to high competitive levels of performance, your preparing for a big race take some extra precautions. And I'll mention those now...

The immune system – like any system in the body – needs a variety of nutrients to keep it running well. A lot of those nutrients (like vitamins and minerals) are often best supplied by fruits and vegetables … and some spices and herbs as well.

Citrus fruits: These are easy to access and rich in vitamin C, which is thought to increase the body's production of white blood cells. (Papaya, kiwis and spinach also have a lot of Vitamin C.)

Turmeric: It's part of many spicy curry recipes, but it can also have a restorative effect on the body by reducing inflammation and repairing muscle damage that come with exercise.

Oregano: this popular herb is full of antioxidants. Research has also shown that essential oils from oregano can combat bacteria, as well.

Cayenne pepper packs multiple punches. In addition to vitamin C, it has beta carotene and antioxidants which help to maintain mucus membrane tissue that fends off bacteria and viruses.

The right food intake combined with the good daily habits can support your immunity to pathogens. This multi-faceted approach just takes a little bit of planning and is easy to do and really effective!

KEY TERMS AND IDEAS Good habits can support a vibrant immune system. A multi-faceted approach to maintaining good health is even more important in boosting the strength of your immune system. The right foods and herbs combined with the right daily habits can support your immunity to pathogens.

Immune system. "The immune system is the body's defense against infectious organisms and other invaders. Through a series of steps called the immune response, the immune system attacks organisms and substances that invade body systems and cause disease." (KidsHealth)

Pathogens. A microorganism (like a virus or bacteria) that can cause disease.

White blood cells. "A type of blood cell that is made in the bone marrow and found in the blood and lymph tissue. White blood cells are part of the body's immune system. They help the body fight infection and other diseases." (NCI Dictionary).

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/

David C. Nieman, et al. "Upper respiratory tract infection is reduced in physically fit and active adults." British Journal of Sports Medicine 45.12 (2011): 987-992, https://pdfs.semanticscholar.org/bc18/dca045fdece0fc7b9b4c30f6c7ec887f1869.pdf, accessed January 2019.

"How to boost your immune system," Harvard Health Publishing, July 16, 2018, https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system, accessed January 2019.

"Immune System," Kidshealth, https://kidshealth.org/en/parents/immune.html, accessed January 2019.

Luciana Besedovksy, Tanja Lange, and Jan Born, "Sleep and immune function," European Journal of Physiology 463.1 (2012): 121-137, https://link.springer.com/article/10.1007/s00424-011-1044-0, accessed January 2019.

"Protect Your Health with Immune-Boosting Nutrition," eatright.org https://www.eatright.org/health/wellness/preventing-illness/protect-your-health-with-immune-boosting-nutrition, accessed 2019

NCI Dictionary, "White blood cells", https://www.cancer.gov/publications/dictionaries/cancer-terms/def/white-blood-cell, 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

Taper Strategy with Cole DeRosa // Spartan ATHLETE 004 Feb 08, 2019

Show notes

On this episode, Cole and I chat about tapering for a Spartan Race using methods such as the current week's workload and perceived effort as a determination for how much of an effort level and workload to put out in a race taper depending on race distance (Sprint, Super, Beast).

TAKE AWAY POINTS:

At least a 1 week taper for a Beast
Use RPE (rate of perceived exertion) as a means to determine effort level
The immediate events leading up to a race (sleep, work, previous workouts) need consideration is a taper plan
Listen to your body!

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

Even the Finest Sword Will Rust - SPARTAN WAY 026 Feb 07, 2019

Show notes

I first heard this Sun Tzu quote from my friend and NFL Veteran,John Welbourn. It REALLY hit home for me as I have experiencedCountless times how an environment can lift you up or hold you back.

LESSONS:

Surround yourself with battery chargers as our friend Joe Polish says to gain inspiration from others
As a parent, keep an eye on your kids' friends. Do they make your child better or add more stress?
Whether it's work, sports, gym - you're always in an "environment" and surrounded by people. Make sure these environments are charging your batteries!

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

Inside the Mind of a Great Competitor: Commitment - SPARTAN MIND ep. 026 Feb 06, 2019

Show notes

Great competitors stay committed. There will always be excuses, always a reason to quit, move on to something else, or put it on the shelf for later. Great competitors commit. They move away from language like, "I'll try", that immediately gives them a way out, and they use more declarative statements like, "I will." Having the mindset of completion allows them to move forward with stronger intention and will.

LESSONS:

Commitment is a key element to becoming a great competitor.
Try to shift away from words that give you an out and become more proficient in the language of commitment.
Commitment isn't about perfection but it is about showing up and remaining on task.

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