Struggling with sleepless nights and sluggish days? In this episode, Joe De Sena sits down with sleep expert Andrew Vontz to uncover the science behind truly restful sleep.
 
Learn straightforward, research-backed strategies to fall asleep faster, stay asleep longer, and wake up rejuvenated - no gimmicks, no expensive gadgets, just real results.
 
Andrew shares practical tips you can start using tonight to unlock better sleep and enjoy the incredible benefits: sharper focus, better health, and unstoppable energy.
 
It’s time to take charge of your sleep and transform your life!
 
Timestamps:

00:00 Intro
00:49 The Better Lab and the science of better sleep
05:23 Sleep trackers and fake sleep scores
10:02 Avoid late-night social media scrolling
13:17 The science behind hot showers before bed
15:45 Comfort myths: Do you need a luxury mattress?
16:50 The role of exercise in improving sleep quality
18:27 The fluency effect and benefits of morning sunlight
22:24 Shift your caffeine consumption to prior to noon
23:29 Recap: Top sleep tips and starting simple
 
Connect to Andrew:

🌐 Website: The Better Lab
📸 Instagram: @thebetterlab_hq
📘 Facebook: @thebetterlabHQ
💼 LinkedIn: Andrew Vontz

In this episode, running coach Jason Fitzgerald and Joe De Sena dive deep into the transformative power of running.
 
Discover how to push past your limits, build unbreakable mental toughness, and become the athlete you never thought possible.
 
From overcoming the initial struggle to running a 2:39 marathon, Jason shares his personal journey and proven strategies to help even the most skeptical couch potato become a fearless endurance athlete. Hear how unconventional training methods, like obstacle racing and strength work, can unlock new levels of speed and resilience.
 
Whether you're training for your first 5K or aiming to conquer an ultra, this episode will inspire, motivate, and arm you with the tools to transform your running and your life.
 
Timestamps:

00:00 Intro
00:44 Jason’s 13-year journey to a 2:39 marathon
04:04 How running impacts weight and muscles
05:16 Unconventional training methods
06:59 Thoughts on flexibility for runners
08:30 Pushing forward despite what brain tells you
11:46 The crucial role of variety in training
15:39 Long runs and mental tenacity
19:52 Breaking barriers through consistency
21:42 Advice for beginner runners
25:10 When pain turns to pleasure
27:03 How to connect with Strength Running

Struggling with junk food battles or getting your kids off their screens?  In this episode, Joe De Sena and nutrition expert Amelia Phillips tackle the biggest challenges of raising healthy, active kids in today's screen-obsessed world.
 
Hear Amelia’s tips for parents who want to raise the next generation of strong, healthy achievers. Learn simple, actionable strategies to transform your family's habits, conquer unhealthy cravings, and unlock your kids' true potential.
 
Discover why screen addiction is the new smoking epidemic and how to take control now. Plus, get age-specific advice on fostering lifelong fitness and nutrition habits that work for every stage of childhood.
 
Don’t miss this episode if you want to build a healthier, stronger future for your family!

Timestamps:

00:47 Introduction to Amelia Phillips
01:34 Kids' nutrition and finding the balance
04:46 The addictive nature of phones
08:38 Quick nutrition tips for various ages
14:16 The challenge of kids' meals in restaurants
14:47 Encouraging fitness and movement in kids
18:07 Screen addiction and boundaries for screen time
21:09 Modeling healthy behaviors as parents
22:27 Using technology to encourage positive habits
23:36 Addictive products and personal responsibility
25:39 How to build impactful family habits

In this episode, Dr. Mike Wasilisin, a renowned movement expert, reveals the secrets to overcoming pain and achieving peak performance.
 
Hear about his proven methodology that empowers you to take control of your body and break free from the limitations of the healthcare system. Learn the transformative power of core breathing, glute activation, and proper alignment to reclaim your health and smash through any obstacle.
 
Whether you're an elite athlete or simply seeking to live pain-free, this episode is a masterclass that will change the way you approach movement and wellness. Get ready to unlock your true potential and take back your life!
 
Timestamps:
00:00 Intro
00:46 Meet Dr. Mike Wasilisin
01:31 The right way to handle pain
03:27 Dr. Mike’s career journey
04:48 Building a movement methodology
07:41 How to alleviate back pain
10:46 Pain is the perfect motivator
12:11 The hard way vs. easy fixes
13:23 Most common causes of back pain
17:42 Core breathing as a natural pain reliever
23:06 Recap: glutes, core, and breath
25:41How to connect with Dr. Mike
 
Follow Dr Mike:

Instagram: @moveumike
LinkedIn: in/dr-mike-wasilisin-4a661915
Website: https://moveu.com

In this episode, Joe De Sena is talking with Rob and Alex, the authors of Warrior to Civilian, on the challenges veterans face after service.
 
They discuss a hidden veteran suicide crisis and why so many veterans struggle, how we can help them thrive, and the real steps for a successful transition.
 
Rob and Alex reveal the often-overlooked difficulties of reintegration, the importance of mentorship, and the complex system of VA benefits. They also offer practical advice designed to equip veterans, families, and civilians alike with tools to support and empower our nation’s heroes.
 
Whether you’re a veteran or simply want to help, this episode offers eye-opening insights and actionable solutions to help our veterans transition successfully into civilian life.
 
Highlights:

00:47 Transitioning from military to civilian life
02:31 Preparing for civilian integration and finding a purpose
03:59 Recognizing the need for early preparation for veterans
05:19 Veteran suicides and the urgency of support systems
09:38 Mentorship and non-profits with veteran initiative
11:19 How civilians can support veterans’ reintegration
13:39 Ideas for creating veteran events at Spartan races
19:09 The book Warrior to Civilian and its target audience
21:28 Nothing worthwhile is easy
23:21 Message of resilience and hope for veterans
 
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Get the Book Now! | Warrior to Civilian:

https://www.amazon.com/Warrior-Civilian-Field-Manual-Journey/dp/1538769964