The Spartan Way: Eat Better. Train Better. Think Better. Be Better.

by Joe De Sena

The journey was daunting and success was unlikely. The Weddell Sea was notorious for crushing ice floes and the route was uncharted. Shackleton didn’t downplay the dangers in his recruitment advertisement, which read: MEN WANTED FOR HAZARDOUS JOURNEY. SMALL WAGES, BITTER COLD. LONG MONTHS OF COMPLETE DARKNESS, CONSTANT DANGER, SAFE RETURN DOUBTFUL. HONOR AND RECOGNITION IN CASE OF SUCCESS. ERNEST SHACKLETON

Make push-ups harder with a sandbag. Place a sandbag on the ground to your right. Assume a push-up position next to it. Do a push-up, then grab the sandbag with your left hand and drag it underneath you forcefully until it’s now on your left side. Do another push-up and drag it back with your right hand. Keep it up for twenty reps.

Have a smoothie with pea protein. People who eat processed meats have a higher risk of death than those who get their protein from plant sources, according to Harvard researchers. An easy way to replace meat protein is by making a smoothie with plant-based

Exercise in the morning in a fasted state. Studies have shown that exerting yourself when you haven’t eaten anything for eight hours or more, forces your body to tap into your fat stores for energy.

Drink six ounces of tart cherry juice before going to bed. Tart cherries contain natural melatonin, the hormone that regulates sleep. And the carbohydrates in the juice increase the production of serotonin, which is a calming brain chemical that can help you fall asleep. Also, do what I do: Sleep cold. Turn down the heat. Kick off the heavy blanket. Lowering core body temperature helps induce sleep. Keep your bedroom cool, about sixty-five degrees or cooler. Another trick that works well in wintertime, especially in Vermont: Wear socks to bed. Warming feet causes blood vessels in your body to enlarge, allowing more heat to escape your body, which lowers your body temperature.

Grow your gut biome. Instead of a 10 a.m. coffee break, drink a glass of kefir, a fermented drink made from cow, goat, or sheep milk. It contains enzymes, yeasts, and probiotics, plus high levels of vitamin B12, calcium, and magnesium and has been shown to heal “leaky gut” syndrome, inflammatory bowel disease, and boost the immune system.