Arianna Huffington, Andrew Huberman, and Dr. Nada Milosavljevic help us to get the rest we need.

“So, the strongest zeitgeber is light. All the other stuff is important, but it pales in comparison, no pun intended to the fact that light is the dominant way that all your biological systems know how to behave properly,” says Andrew Huberman.

In this episode, we go over how to get the proper rest that all of us need. In this episode you’ll learn about…

How to prevent burnout
How to get better at sleeping instead of just saying how important sleep is
5 habits that ruin your sleep, and how to stop them 

If you want to watch the full episodes,

Arianna Huffington: Burnout Is Real with Host Joe De Sena - https://youtu.be/zx41c1Dmm1M

Scientifically proven better sleep and less stress Andrew Huberman, PhD + Joe De Sena - https://youtu.be/1ystN_hz5l0

5 Bedtime Habits That Ruin Sleep // SPARTAN HEALTH 021 - https://youtu.be/6MYDfUZi_y4

SPONSOR

​​

This episode of Spartan Up is brought to you by Athletic Brewing Company. Athletic Brewing Company’s innovative process allows them to brew great-tasting craft beer without the alcohol. Place an order today at athleticbrewing.com and get free shipping on two six packs or more. New customers can also get 10% off their entire order with code SPARTAN10. Limit one per customer.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Lake Watters

Hosts: Johnny Waite, Joe De Sena

Co-Hosts: Sefra Alexandra, Col. Nye

Sr Producer: Marion Abrams

© 2022 Spartan

Brian Nunez, IDEA World Fitness Personal Trainer of the year in 2019 and owner of FNS Training Center, talks to us about how your purpose drives you the hardest, not just your passion.

“If people are having a tough time and struggling with it, ‘I hate social media, my engagement is down, this is set.’ It's like, because that's exposing the truth of what it's really about for you. It's about the applause. It's not about the cause. And it's a wakeup call for people,” says Brian Nunez, author, coach, and founder of FNS (Fitness Never Sleeps) Training Center.

Today, Yancy and Jarod talk with Brian about being driven by your purpose. In this episode, you’ll learn:

- The passion that separates coaches from athletes
- “Attention is our greatest asset”
- Passion doesn’t keep you in the fight, your purpose does. You have to be passionate about that purpose.
- Wake up with intention. More clarity results in more success
- Service Media vs Social Media. How one word can change your relationship and how getting fit exposes your truth

Connect with Brian and check out FNS

Brian’s Instagram - @coachbriannunez

Website - https://www.briannunez.com

YouTube - https://www.youtube.com/channel/UCz4ucDrELq30Jls_IT3LrAw/featured

FNS Training Center

Instagram - @fnstrainingcenter

Website - www.fns360.com

YouTube - https://www.youtube.com/c/FNSTrainingCenter

Connect with Jarod and Yancy on social, and attend a DEKA event: 

-Jarod’s Social: @jarod_cogswell

-Yancy’s Social: @YancyCulp

-Race a DEKA Event: DEKA-FIT

SPONSOR

Athletic Brewing Company’s innovative process allows them to brew great-tasting craft beer without the alcohol. Place an order today at athleticbrewing.com and get free shipping on two six packs or more. New customers can also get 10% off their entire order with code SPARTAN10. Limit one per customer.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

 YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt 

FOLLOW SPARTAN UP:

Spartan Up on Instagram: @spartanuppodcast

Spartan Up on Twitter: @SpartanUpPod

CREDITS:

Producer: Lake Watters

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

© 2022 Spartan

West Point Performance Psychology Director Dr. Nate Zinnser talkies with Spartan founder and CEO Joe De Sena about tactics he uses with high performers and shares an easy daily self assessment tool you can use at home.

Dr. ZInsser’s Book “The Confident Mind” https://amzn.to/3fX6FZi

Joe De Sena’s Parenting book “10 Rules for Mental Toughness for Families”

www.spartan.com/10Rules

The Tough Bible - the best information from Spartan Up all in one place

Spartan.com/toughbible 

Be ready for ANYTHING - download the free book  https://www.spartan.com/readyforanything

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.com

Host: Joe De Sena

© 2022 Spartan

Sarah Wilson and Josh Clemente break down the impact of sugar in our diet and how to reduce our dependence on it.

“I don’t have the numbers off the top of my head, but it’s something like, we’re now eating 100 pounds of sugar per year, per person, and previously it was, I think, on the order of 1-3 pounds…it’s essentially two orders of magnitude higher now than it was 150 years ago,” says Josh Clemente, founder of Levels.

In this episode, we talk about the benefits of cutting down, or even completely cutting out sugar from our diet. In this episode you’ll learn about…

- Switching the mindset to “What we could eat,” and other ways to change mindset like treating it as an experiment
- Recalibrating your appetite
- How to improve metabolism and how your body responds to sugar
- Getting energy from healthy fats so we’re not reliant on glucose
- Listen to your body and make better choices from it

If you want to watch the full episodes,

I Quit Sugar/ Joe De Sena & Sarah Wilson - https://youtu.be/HhUPdo9DFMM

Science-based secret to managing your energy / Joe De Sena & Josh Clemente - https://youtu.be/v1Tc6BfA1vE

SPONSOR

​​

This episode of Spartan Up is brought to you by SuperBeets Heart Chews. RIGHT NOW, you can get a free THIRTY DAY supply with your first purchase at www.SuperBeets.com/spartan

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Lake Watters

Hosts: Johnny Waite, Joe De Sena

Co-Hosts: Sefra Alexandra, Col. Nye

Sr Producer: Marion Abrams

© 2022 Spartan

Amy Culp, RD, CSSD, LD, CEDRD, tells us about getting the right nutrients in your day.

“What are you hungry for? What’s going to scratch that satisfaction piece of nutrition, while we’re also scratching the nutrition side of filling your plate? So there’s nutrition, and then there’s satisfaction. And if you’re never thinking about the satisfaction, and you’re just eating chicken, broccoli, rice everyday because you think that’s healthy, that’s not going to sustain those habits long term, because you’re going to get bored,” says Amy Culp, who is the President of the Collegiate & Professional Sports Dietetics Association, Director of Sports Performance Nutrition for the Texas Longhorns Athletic Department, Assistant AD for Performance Nutrition at University of Texas, and Yancy’s wife!

Today Yancy and Jarod talk with Amy about meal planning and getting the right nutrients in your diet. In this episode, you’ll learn:

- How to keep energy high and preparing for performance
- What do you have a taste for?
- Starting simple to be a high performer
- Nutrition doesn’t have to be complicated, and it can be fun!

Connect with Jarod and Yancy on social, and attend a DEKA event: 

-Jarod’s Social: @jarod_cogswell

-Yancy’s Social: @YancyCulp

-Race a DEKA Event: DEKA-FIT

SPONSOR

This episode of Spartan Up is brought to you by SuperBeets Heart Chews. RIGHT NOW, you can get a free THIRTY DAY supply with your first purchase at www.SuperBeets.com/spartan

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow 

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt 

FOLLOW SPARTAN UP:

Spartan Up on Instagram: @spartanuppodcast

Spartan Up on Twitter: @SpartanUpPod

CREDITS:

Producer: Lake Watters

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

© 2022 Spartan

She and Joe De Sena, founder and CEO of Spartan, find they have a lot in common. 

This episode of Spartan Up is brought to you by SuperBeets Heart Chews. RIGHT NOW, you can get a free THIRTY DAY supply with your first purchase at www.SuperBeets.com/spartan

More about Kathrine Switzer

Her Book https://amzn.to/3GD7d2j

Her foundation 261 Fearless https://www.261fearless.org/about-261/

Joe De Sena’s Parenting book “10 Rules for Mental Toughness for Families”

www.spartan.com/10Rules

The Tough Bible - the best information from Spartan Up all in one place

Spartan.com/toughbible 

Be ready for ANYTHING - download the free book  https://www.spartan.com/readyforanything

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.com

Host: Joe De Sena

© 2022 Spartan

Adam Alter, author of "Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked," Dr. Amishi Jha, author of "Peak Mind: Find Your Focus, Own Your Attention," and Nir Eyal, author of "Hooked: How to Build Habit-Forming Products" and "Indistractable: How to Control Your Attention and Choose Your Life," help us put down our phones in this episode.

Joe asks Adam Alter, “Do you think they recognize that this is unhealthy, but do it anyway?”

“Yeah. We know that. We know that because they've been interviewed and they say, they've said, a number of them, 'We are sort of agnostic about consumer well-being and consumer welfare. We don't really-- we're not trying to hurt people, but also it's not our primary aim. Our primary aim is to ensure that you spend as many minutes of the day on the screen as possible. And if you do that, we'll consider it a success.'”

In this episode, we take advice from the experts and how to focus our attention on the things we want instead of what we’re naturally drawn to, our phones. In this episode you’ll learn about…

- Extracting your best phone habits and leaving the worst habits behind 
- Being more aware, moment by moment, of how we’re using our attention
- Hacking back your attention from external distractions

If you want to watch the full episodes,

Addicted to Tech? An Expert Explains How to Overcome It / Adam Alter and Joe De Sena - https://youtu.be/pbaRVE5UTXU

Learn to Strengthen Your Focus / Joe De Sena & Dr Amishi Jha - https://youtu.be/heejP9tsLb8

Nir Eyal | Become Indistractable - https://youtu.be/XWtTwWtfEjQ

SPONSOR

​​

This episode of Spartan Up is brought to you by JUNK, the official headband of Spartan pros. JUNK produces the best headband, guaranteed to work as hard as you do. Visit www.junkbrands.com/spartan for 10% off your order.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Lake Watters

Hosts: Johnny Waite, Joe De Sena

Co-Hosts: Sefra Alexandra, Col. Nye

Sr Producer: Marion Abrams

© 2022 Spartan

Amy Culp Performance Nutrition RD, CSSD, LD says “I always tell people, the weight will take care of itself when you focus on your healthy habits, you focus on your fitness. So many people focus too much on the weight and on the scale,” she is the President of the Collegiate & Professional Sports Dietetics Association, Director of Sports Performance Nutrition for the Texas Longhorns Athletic Department, Assistant AD for Performance Nutrition at University of Texas, and Yancy’s wife!

Today Yancy and Jarod talk with Amy about the field of nutrition and how you can get ahead of your game to live a healthier lifestyle. In this episode, you’ll learn:

Different people start at different places
A life fueled by fitness can start in the kitchen, we can choose why and when we eat healthily
Food is Fuel, picking the right food for the right time 
Don’t try changing too much at one time
What should parents do to help their kids have a healthy relationship with food?

Connect with Jarod and Yancy on social, and attend a DEKA event: 

-Jarod’s Social: @jarod_cogswell

-Yancy’s Social: @YancyCulp

-Race a DEKA Event: DEKA-FIT

SPONSOR

This episode of Spartan Up is brought to you by JUNK, the official headband of Spartan pros. JUNK produces the best headband, guaranteed to work as hard as you do. Visit www.junkbrands.com/spartan for 10% off your order.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow 

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt 

FOLLOW SPARTAN UP:

Spartan Up on Instagram: @spartanuppodcast

Spartan Up on Twitter: @SpartanUpPod

CREDITS:

Producer: Lake Watters

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

© 2021 Spartan

Joe talks about a few of the big projects he and the team have been working on to spread the message of grit and resilience, drops in a superpowered sleep and focus tip from Andrew Huberman, and closes with a 2022 message to all of you.

PLUS the first stories from behind the scenes of the new CNBC show “No Retreat” that premiere’s this February.

This episode of Spartan Up is brought to you by JUNK, the official headband of Spartan pros. JUNK produces the best headband, guaranteed to work as hard as you do. Visit www.junkbrands.com/spartan for 10% off your order. 

Joe De Sena’s Parenting book “10 Rules for Mental Toughness for Families”

www.spartan.com/10Rules

The Tough Bible - the best information from Spartan Up all in one place

Spartan.com/toughbible 

Be ready for ANYTHING - download the free book  https://www.spartan.com/readyforanything

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.com

Host: Joe De Sena

© 2022 Spartan

“I took notice to some of the other dads, and I saw that as soon as life, you know, quote unquote, life happens, they just stopped everything, aside from work and sitting down. Meaning they stopped being fit, they stopped trying to be strong. They stopped trying to develop themselves, not just physically, but mentally…They just let it go,” says Zach Even Esh, founder of The Underground Strength Gym.

In this episode, the third and final part of our New Year Motivation series, we’re taking advice on how to find success without giving up on your vision. In this episode you’ll learn about…

- Confirmation bias: knowing when your leaning the wrong direction on something and identify when your latching onto info that is holding you back
- You have to have a vision, a vision strong enough to succeed while knowing there’s no safety net. Don’t give up, but you have to adjust to the course
- Learning from unsuccessful actions
- Building momentum

If you want to watch the full episodes,

What is Confirmation Bias? / Spartan MIND 051 - https://youtu.be/LxbIU4Gu3YU

181: Darn Tough Founder Ric Cabot | Double Down on Your Strengths - https://youtu.be/09rneX6-8SY

Underground Strength Coach Zach Even Esh | Build Success From the Raw Material of Failure ep.005 - https://youtu.be/I9fJw1eTkaM

SPONSOR

​​

This episode of Spartan Up is brought to you by JUNK, the official headband of Spartan pros. JUNK produces the best headband, guaranteed to work as hard as you do. Visit www.junkbrands.com/spartan for 10% off your order.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Lake Watters

Hosts: Johnny Waite, Joe De Sena

Co-Hosts: Sefra Alexandra, Col. Nye

Sr Producer: Marion Abrams

© 2021 Spartan

“Coach each other. You may not have a certification, but put that coaching hat on. Like, ‘Hey, you want to go to class today with me?’ My wife went to a cycle class this morning at 5:00 AM. She had a friend, she asked her, ‘Do you want to go with me?’ And it’s really, really hard to say no to that,” says Yancy Culp, co-host of the DEKA Series and Co-Creator of Spartan DEKA.

Today Yancy and Jarod are talking about 5 tactical ways that are going to help you weaponize your fitness to conquer 2022 and beyond. In this episode, you’ll learn about:

- Armoring up for the obstacles ahead
- Bullet-proofing your mindset
- Attacking your passions
- Teaming up with a like minded tribe
- Conquering your goals instead of reaching them

Connect with Jarod and Yancy on social, and attend a DEKA event: 

-Jarod’s Social: @jarod_cogswell

-Yancy’s Social: @YancyCulp

-Race a DEKA Event: DEKA-FIT

SPONSORS

This episode of Spartan Up is brought to you by JUNK and ASHOC.  

ASHOC Performance Energy, the official energy drink of Spartan Race. Formulated to help you go further, faster. You can save 20% on open heats at all 2021-22 U.S. Spartan OCR events at Spartan.com if you use the code ASHOC20

​​

This episode of Spartan Up is brought to you by JUNK, the official headband of Spartan pros. JUNK produces the best headband, guaranteed to work as hard as you do. Visit www.junkbrands.com/spartan for 10% off your order.

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow 

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt 

FOLLOW SPARTAN UP:

Spartan Up on Instagram: @spartanuppodcast

Spartan Up on Twitter: @SpartanUpPod

CREDITS:

Producer: Lake Watters

Host: Jarod Cogswell and Yancy Culp

Sr Producer: Marion Abrams

© 2021 Spartan

Joe’s Best podcast Lessons of 2021

Joe De Sena discusses 5 lessons from the 2021 Spartan Up season.

• You can ALWAYS come back from failure, friends who stand by you but tell you the hard truth really help.
• Human connection is critical, and shared struggle is the fastest way to build it.
• Save the fun for later, play the LONG game.
• Freedom is complicated.  Give some thought to what it means to you.
• Make sure you develop your own personal code of conduct, what is acceptable in your family, in your own life, in your business?

This episode of Spartan Up is brought to you by JUNK, the official headband of Spartan pros. JUNK produces the best headband, guaranteed to work as hard as you do. Visit www.junkbrands.com/spartan for 10% off your order. 

Joe De Sena’s Parenting book “10 Rules for Mental Toughness for Families”

www.spartan.com/10Rules

The Tough Bible - the best information from Spartan Up all in one place

Spartan.com/toughbible 

Be ready for ANYTHING - download the free book  https://www.spartan.com/readyforanything

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.com

Host: Joe De Sena

Sefra Alexandra, Johnny Waite & Colonel Nye will be back soon, we miss them!

© 2021 Spartan

Joe - “You woke up one day and you were like, ‘I’m done, I’m not going to the bar?’”

Anders Varner - “Yeah, it was, like, pretty much exactly like that.” 

In this episode, we look back to some classic episodes to help you figure out your mission going into the new year and letting go of your negative lifestyle. In this episode you’ll learn…

Understand why you’re doing what you’re doing and that you have to love it
Figure out your mission and your “Grand Vision”
Importance of breaking up with your old self so you’re not held down
You have to move forward

If you want to watch the full episodes,

Athlete, Model, Mother, and Guru Gabby Reece talks with Spartan Race founder Joe Desena - https://youtu.be/JOsRMmWhSXo

The Excuse Destroyer - Jonathan Lopez and Joe De Sena - https://youtu.be/OPrwhqxB-VI

Barbell Collective's Anders Varner - Break Up With Yourself - https://youtu.be/4yACk_gZKAM

End Indecisiveness / Spartan WAY 059 - https://youtu.be/Zu9j9OjByp8

SPONSORS

This episode of Spartan Up is brought to you by FITAID 

Race dirty, recover clean with FITAID Sports Recovery Drink. Visit https://www.lifeaidbevco.com/ and enter code SPARTAN30 at checkout to get EXCLUSIVE early access to FITAID’s Black Friday 30% off sale.   

SUBSCRIBE:

Apple Podcasts: http://bit.ly/SpartanUpShow

YouTube: http://bit.ly/SpartanUpYT

Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt

FOLLOW SPARTAN UP:

Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/

Spartan Up on Twitter https://twitter.com/SpartanUpPod

CREDITS:

Producer: Lake Watters

Hosts: Johnny Waite, Joe De Sena

Co-Hosts: Sefra Alexandra, Col. Nye

Sr Producer: Marion Abrams

© 2021 Spartan