Podcast appearances and mentions of sage tonic

“Western medical intervention is always there, but we also don't want to over pathologize and suddenly everything is an illness or condition. There are certain things that are the nature of life.” On this week's episode of the Eat Green Make Green Podcast I sit down with the one and only Dr. Nada Milosavljevic. Dr. Nada is is a double board-certified, Harvard-trained physician and faculty member at Harvard Medical School. She holds specialty certifications in regenerative and functional medicine, medical acupuncture, Ayurvedic medicine, and Chinese herbal treatments. She is the only Certified Tea Specialist doctor in the US, she is the Founder of the wellness brand Sage Tonic, and author of Holistic Health For Adolescents. We talk about Dr. Nada's path from law to medicine to preventative medicine, the top health issues that adolescents face today (anxiety, sleep issues, attention issues, etc.)  and what tools they can use to better cope with or overcome them, the fine line between normal human experiences and actually having a health condition, the empowering nature of holistic self-help techniques, the power of the placebo effect, the positives and negatives of mental health being in mainstream conversation, why mental health is the same as overall health, why she created Sage Tonic and what their mission is, the power of teaching kids wellness tools at a young age, and why the most direct path to wellness is prevention.Show NotesHolistic Health For Adolescents BookSage Tonic WebsiteSage Tonic Instagram0 LIKES

Glutathione is not a word that trips off the tongue, but it’s very much worth remembering. It’s a substance that combats the problems related to oxidative stress. Let’s learn more about it. First, let’s describe oxidative stress in a little more detail. This happens when substances called “free radicals” and “oxidants” start to grow in number in our bodies. We need some of these radicals because they can act as “signaling” molecules that trigger important processes (like the heart pumping more blood during stressful moments). But if you have too many free radicals, this results in an unhealthy imbalance leading to cell damage. “Free radicals” might be understood as roaming individual atoms of oxygen that are desperately looking to pair up with other atoms (because atoms like to exist in pairs). This means that they’re pretty indiscriminate about where they pair up (sort of like a person who is “on the rebound”), which results in a variety of bad outcomes when this “outsider” settles down with some random cell in the body. That settling causes damage to individual cells, eventually causing cell membranes to break and altering what a cell normally allows to enter and exit its boundaries. One way to understand glutathione’s benefits is that it helps to repair or counteract the breakage and unraveling of cells that free radicals and oxidants tend to cause. For instance, glutathione repairs the “caps” (known as telomeres) that are found at the end of chromosomes. If that cap is broken, DNA can unravel! And there are many other ways it keeps cells healthy – from fighting nerve damage caused by Lyme disease to repairing cell damage that happens during chemotherapy. Its broad usefulness in the repairing of damage caused by free radicals explains why it’s also referred to as the “master” antioxidant. One thing to know about this substance is that it’s hard to maintain healthy levels of glutathione through supplements. It’s mainly produced in the body. Unfortunately, with aging comes a reduction of the production of glutathione. When people reach 40, they produce around 30 % less glutathione. By age 65, that reduction can reach 50 %! You can help whatever levels of glutathione are in your body by what you’re eating. Eliminating sugar, grains and processed foods from your diet is a great way to lessen oxidative stress. And you can find ways to raise the levels of glutathione. Both aerobic training and weight training – individually and in combination – have been found to increase the body’s production of glutathione. So remember: keep your free radicals under control by reducing oxidants in your diet and by using exercise to keep the amount of glutathione in your body as high as possible. The positive impact on processes that contribute to aging and chronic diseases could be impressive! KEY TERMS & IDEAS Glutathione is a substance primarily produced in the body that helps to ward off the effects and potency of free radicals and oxidation in our body’s cells. It’s effectiveness across a broad spectrum of body processes that can be affected by free radicals has made it known as the “master” antioxidant. Oxidative Stress: “Oxidative stress is an imbalance of free radicals and antioxidants in the body, which can lead to cell and tissue damage. Oxidative stress occurs naturally and plays a role in the aging process.” (Medical News Today) Free radicals: Free radicals might be understood as roaming individual atoms of oxygen that are desperately looking to pair up with other atoms (because atoms like to exist in pairs). LINKS & RESOURCES: Jamie Eske, “How does oxidative stress affect the body,” Medical News Today, April 2, 2019, https://www.medicalnewstoday.com/articles/324863.php, accessed April 2019. Nicole Galan, “What are the benefits of glutathione?” Medical News Today, December 10, 2018, https://www.medicalnewstoday.com/articles/323936.php, accessed April 2019. “Free radicals may be good for you,” ScienceDaily, March 1, 2011, https://www.sciencedaily.com/releases/2011/02/110228090404.htm, accessed April 2019. Terry Lemerond, “Fighting free radicals with glutathione,” Chiropractic Economics, June 2, 2016, https://www.chiroeco.com/glutathione-benefits/, accessed April 2019. 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/ 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 © 2019 Spartan

Like magnesium, zinc is a mineral that’s present in many of the body’s functions. We talked about Magnesium in another episode and if you remember it’s important because it’s involved in many different ways in your body’s cellular activity. Well zinc is another much needed mineral and let’s talk about why! EPISODE SCRIPT Zinc might not be as ubiquitous as magnesium, but it’s still very important to pay attention to in your diet. Why? Because the body lacks a specialized zinc storage system! Zinc has a lot of benefits, but three in particular can have a big impact on your daily health. First, zinc supports your immune system. While you only need a little zinc to have your immune system work well, a deficiency could have dire consequences. That’s because zinc is the ingredient necessary to activate T-cells, which are important for two reasons: 1) T-cells attack infected and cancerous cells and 2) they help to control and regulate immune responses. A measure of how important T-cells are for the immune system is that some of the worst aspects of HIV result from the virus’s attack on T-cells. Second, zinc has an impact in the process of healing wounds. Specifically, it’s important because of the way it interacts with collagen. Collagen is a protein that maintains the structure in skin and other kinds of connective tissue. Zinc, in turn, helps in the production and remodeling of collagen, which is a key property that boosts tissue growth in and around a “wound bed,” thus promoting healing. Third, zinc has great properties that can help you with the common cold. Many people find that zinc lozenges can help cut down on the severity and duration of a cold. One study found this zinc remedy could cut down on the length of a cold by 40 percent! The theory is that zinc helps to reduce inflammation in and around the mouth and throat, where much of the cold virus resides. So, now that you know that you need zinc, where can you find it? Oysters are a great source, so if you’re at happy hour, have a few to make up for that beer! Red meat, lobster and poultry are also good sources. For vegetarians, beans, nuts, dairy products and especially whole grains help with zinc intake. Since zinc isn’t stored in the body, people who are prone to zinc deficiencies either have trouble absorbing it, take in too little, or use up too much. In the first case you’ll find people with digestive disorders or diseases associated with metabolism, like liver disease. In the second case, vegetarians who aren’t eating oysters and red meat could become zinc deficient without some compensating strategies. Women who are pregnant or breastfeeding use a lot of zinc for their baby’s needs and may also run low. Remember, because your body can’t store this important mineral, don’t take it for granted. Think zinc. Key Terms and Ideas: The only source of zinc comes from what we eat (either from food or supplements) because the body lacks a specialized zinc storage system. T-cells are a “type of white blood cell that is of key importance to the immune system and is at the core of adaptive immunity, the system that tailors the body's immune response to specific pathogens. The T cells are like soldiers who search out and destroy the targeted invaders.” (MedicineNet) Collagen is a protein that maintains the structure in skin and other kinds of connective tissue. LINKS & RESOURCES: Cathy Thomas Hess, "Monitoring laboratory values: zinc, copper, vitamin C, vitamin A, and vitamin E," Advances in skin & wound care 22.5 (2009): 240, https://journals.lww.com/aswcjournal/Citation/2009/05000/Monitoring_Laboratory_Values__Zinc,_Copper,.12.aspx, accessed April 2019. Joseph Nordqvist, “What are the health benefits of Zinc?” Medical News Today, December 5, 2017, https://www.medicalnewstoday.com/articles/263176.php, accessed April 2019. William S. Shiel, “Medical Definition of T Cell,” MedicineNet, https://www.medicinenet.com/script/main/art.asp?articlekey=11300, accessed April 2019. “Zinc: Fact Sheet for Health Professionals,” National Institutes of Health: Office of Dietary Supplements, March 13, 2019, https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/, accessed April 2019. 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/ 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 © 2019 Spartan

Dr. Nada Milosavljevic MD says: Kidneys take a beating during times of extreme, extended exertion; there are natural ways to give them a bit of support. There's a host of beneficial foods, nutrients, and herbal teas and drinks that can aid in kidney cleansing, detox and optimal functioning. Hydration. Kidneys need water to create the urine that flushes out the majority of the waste in our bodies. So what happens when you don’t drink enough water? Essentially, waste starts backing up in your kidneys – and that can lead to kidney stones. Foods. In recent studies, brown seaweed has been shown to help reduce kidney damage from diabetes. Eating cranberries has been associated with a drop in urinary tract infections. And foods that have lots of calcium, like tofu or fortified cereals, help to reduce the possibility of kidney stones. Calcium binds with a compound called urinary oxalate that contribute to kidney stones. When it’s combined with calcium, that oxalate can be more easily excreted from your system. Beverages / Herbal Teas. A variety of drinks and herbal teas have attributes that can cleanse kidneys or reduce kidney damage. Examples of these are stinging nettle, sambong (an herb often used in the Philippines and Asia) and hydrangea. In the case of hydrangea, a recent study showed hydrangea given three days to mice could help to mitigate aspects of kidney disease. Nutrients. Omega 3 fatty acids found in fish oil can be very beneficial to kidneys. Because Americans tend to have more Omega 6 oils that can contribute to kidney stones, taking a fish-oil supplement can add more beneficial Omega 3. In addition, Omega 3s actually slow down the metabolic processes of Omega 6s! Also, taking Vitamin B-6 can reduce the oxalates that can help create kidney stones. Our kidneys work really hard to rid waste, help with fluid balance, and they even make some hormones. After a tough race they need a little TLC. KEY TERMS & IDEAS Kidney stones: “These are hard, pebble-like pieces of material that form in one or both of your kidneys when high levels of certain minerals are in your urine. Kidney stones rarely cause permanent damage if treated by a health care professional. Kidney stones vary in size and shape. They may be as small as a grain of sand or as large as a pea. Rarely, some kidney stones are as big as golf balls. Kidney stones may be smooth or jagged and are usually yellow or brown.” (National Institute of Diabetes and Digestive and Kidney Diseases) Oxalates “are a natural substance in many foods. They bind to calcium during digestion in the stomach and intestines and leave the body in stool. Oxalate that is not bound to calcium travels as a waste product from the blood to the kidneys where it leaves the body in the urine. If there is too much oxalate and too little liquid in the urine, calcium oxalate fragments create creates. As the crystals begin to increase in number, they stick to one another to form a larger crystal known as a kidney stone.” (National Kidney Foundation) LINKS & RESOURCES: Cindy Kuzma, “No, Marathon Runners, You Don’t Have to Worry About Your Kidneys,” Runners World, April 18, 2017, https://www.runnersworld.com/news/a20853413/no-marathon-runners-you-dont-have-to-worry-about-your-kidneys/, accessed April 2019. “Definitions & Factors for Kidney Stones,” National Institute of Diabetes and Digestive and Kidney Diseases, May 2017, https://www.niddk.nih.gov/health-information/urologic-diseases/kidney-stones/definition-facts, accessed April 2019. Mahsa Motshakeri, et al., "Effects of brown seaweed (Sargassum polycystum) extracts on kidney, liver, and pancreas of type 2 diabetic rat model.]," Evidence-based complementary and alternative medicine 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3910465/, accessed April 2019. Jessianna Saville, “What Are Oxalates and Why Are They a Concern for Kidney Disease Patients?” National Kidney Foundation, September 5, 2018, https://www.kidney.org/atoz/content/what-are-oxalate-kidney-stones, accessed April 2018. Sen Zhang et al., "Total coumarins from Hydrangea paniculata show renal protective effects in lipopolysaccharide-induced acute kidney injury via anti-inflammatory and antioxidant activities." Frontiers in pharmacology 8 (2017): 872, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5735979/, accessed April 2019. 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/ 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 © 2019 Spartan

It can be a big help for achy joints and general inflammation in the digestion tract and respiratory system as well. The use of BOSWELLIA resin dates back thousands of years in Ayurvedic medicine. But, more recently, medical science has begun to research its full potential and extensive anti-inflammatory properties. Most notably, scientific studies have suggested that boswellia can also block what is known as “5-LOX inflammation,” which has great therapeutic possibilities. Boswellia is an herbal extract derived from Boswellia serrata, a densely-leaved tree (that looks like a beautiful over-sized shrub) found across India, Saudi Arabia and Ethiopia. The extract’s name comes from old French and means “high quality incense.” It’s gathered from the resin of five varieties of Boswellia trees. It’s healing properties have been noted for centuries and has been used for a variety of illnesses and ailments, including: asthma, cerebral edema, chronic bowel diseases, arthritis and cancer. In the case of arthritis, for instance, boswellic acids – the active components of Boswellia – seem to have very strong anti-inflammatory properties. People who have rheumatoid arthritis as well as osteoarthritis may respond well to boswellia because it may also help to reduce cartilage loss and hinder the autoimmune process that contribute to these conditions. As scientists have looked more deeply into this traditional medicine, they’ve found that boswellia has some additional properties: specifically, its potential to block what’s known as 5-LOX inflammation (which is short for the more scientific term, “5-lipoxygenase inflammation”). 5-LOX is an enzyme that can interact with fatty acids to create leukotriene, which is linked to very strong pro-oxidant and pro-inflammatory activities. (If you saw my earlier podcast on glutathione, I discussed how dangerous an overabundance of oxidants in your system can be!) 5-LOX can impact both the cardiovascular system and the neural system. Its impact on cardiovascular health is often concentrated in the aorta, coronary and carotid arteries. For the neural system, it’s especially localized in the hippocampus and the cortex. In both the cardiovascular and neural systems, the presence of 5-LOX increases considerably as people get older. Luckily, integrating boswellia herb in your diet is pretty easy. You can find it an extract, herbal supplement or powder. As we all know, frankincense had great value in ancient times. Modern science has confirmed that it’s properties are not just stuff of legend and story. Its anti-inflammatory properties have been proven to be very effective in dealing with some significant health problems like inflammation and they can help ease post race joint aches and pains. KEY TERMS & IDEAS Boswellia (or Indian Frankincense) has had a centuries-long reputation for reducing inflammation of all kinds, like arthritis and asthma. More recently, scientists have confirmed this property through studies and have discovered its ability to block 5-lipoxygenase inflammation. Boswellia: an herbal extract derived from the Boswellia serrata tree, which is a densely-leaved tree (that looks like a beautiful over-sized shrub) found across India, Saudi Arabia and Ethiopia. 5-lipoxygenase inflammation: 5-lipoxygenase (also known as “5-LOX”) is an enzyme that can interact with fatty acids to create leukotriene, which is linked to very strong pro-oxidant and pro-inflammatory activities. LINKS & RESOURCES: Jin Chu, and Domenico Praticò, "The 5-lipoxygenase as a common pathway for pathological brain and vascular aging," Cardiovascular psychiatry and neurology 2009 (2009), https://www.hindawi.com/journals/cpn/2009/174657/, accessed 2019. “Indian Frankincense,” Arthritis Foundation, https://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/indian-frankincense.php, accessed April 2019 Aaron Moncivaiz, “Boswellia (Indian Frankincense),” Healthline, November 9, 2017, https://www.healthline.com/health/boswellia, accessed April 2019. M. Z. Siddiqui, "Boswellia serrata, a potential antiinflammatory agent: an overview," Indian journal of pharmaceutical sciences 73.3 (2011): 255, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3309643/, accessed April 2019. 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/ 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 © 2019 Spartan

Organic foods are generally more expensive than conventional foods because conventional foods often use substances to accelerate plant and animal growth, protect against insects or increase the scale of farming. These substances are certainly not part of the natural growth cycle of the flora and fauna that we eat. For flora, there are pesticides, ionizing radiation, artificial fertilizers and, yes, even sewage sludge. For animals, the substances include antibiotics and hormones. If any part of this long list of artificial means is used in the food on your table, it is not organic! But because it isn’t as easy as conventional farming, organic food can be difficult to find. And if you can find it, paying for it may give you a case of sticker shock. Moreover, some food that isn’t quite organic can still be pretty good for you. Being an organic farmer is a complicated business. There is a certification process and it can take a few years to transform a conventional farm into an organic one. But there are two caveats. A farm that is organic can be situated next to a farm that isn’t, thus possibly compromising the quality of its food. Conversely, because the certification process can be long and expensive, some farms that haven’t quite yet qualified as officially organic can have great food.You need to know where your food comes from and how exactly it was grown. Look into transit times of your food, too, because longer transit times results in both less flavor and fewer vitamins. Food processing procedures can introduce contaminants or reduce the healthiness of foods or meats, depending on the quality of the processing. Also, for fruits and vegetables, the thicker the skin, the healthier the food (usually). Pineapples are an example of a safer kind of conventional fruit. The “dirty dozen” Fruit and vegetables that have thin skin or soak up lots and lots of water: apples, grapes, strawberries, celery, peaches, spinach, lettuce, cucumbers, nectarines, snap peas, tomatoes, and pears. If you’re going to eat these, go organic. Figuring out which foods to buy to better maintain your health can be a bit complicated, but a little education can go a long way. In addition to helping you to stay healthy, organic foods’ great taste and texture makes life sweeter and more enjoyable with every meal. Remember: “Health is Wealth”! KEY TERMS & IDEAS: Organic foods are generally more expensive than conventional foods because the conventional foods often use substances to accelerate plant and animal growth, protect against insects or increase the scale of farming. Organic food “is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.” (Medicine.net) In addition to how your food is grown, it’s important to know how it’s transported. Specifically, the transit times of your food – the time it takes to get from the farm to your grocer – also have an impact on nutrition. That’s because longer transit times results in both less flavor and fewer vitamins. LINKS & RESOURCES: “Frequently Asked Questions,” organic.org, https://organic.org/faqs/, accessed April 2019. M. Huber, et al., "Organic food and impact on human health: Assessing the status quo and prospects of research," NJAS-Wageningen Journal of Life Sciences 58.3-4 (2011): 103-109, https://www.sciencedirect.com/science/article/pii/S1573521411000054, accessed April 2019. “Organic Agriculture,” USDA: Economic Research Service, https://www.ers.usda.gov/topics/natural-resources-environment/organic-agriculture/, accessed April 2019. Melissa Stopler, “What is the Definition of Organic Food?” Medicine.net, https://www.medicinenet.com/what_is_the_definition_of_organic_food/views.htm, accessed April 2019. 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/ 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 © 2019 Spartan

Processed foods are foods that are handled and altered in some way before they get to your pantry or refrigerator. The more harmless kinds of processing are things like cutting and peeling a variety of fruit and packaging those things as a “fruit salad.” The next step in processing is canning food, which can either reduce the nutritional content of food or introduce some unhealthy quantity of natural elements, like adding sodium. The next step is changing foods by chemically altering them. There are many reasons why these chemically altered foods are really bad for you. The most obvious is that they’re often full of chemicals! Even those lists of artificial ingredients on the food labels of heavily processed foods don’t reveal the whole story. Proprietary rights on secret ingredients, for example, allow food companies to omit a lot of details about what’s in their products. The term “artificial ingredients” can have several unnamed chemicals lurking behind it. Here are some other specific reasons why heavily processed foods can be bad: ● They often contain too much sugar and fructose syrup, refined carbohydrates and trans-fats. ● Lots of processed foods have refined grains like rice and white flour with many nutrients stripped out of the whole grains they came from. ● Competition between food manufacturers encourages creating foods that reward your brain in ways that are similar to drug addiction, leading to obesity. Reading labels can help, but it may be close to impossible to avoid all processing. One way to cut down on a lot of processed foods is to remember to avoid these things: ● Processed meats, like sausages, hot dogs and those you’d find in a deli. They’re linked to cancer and have lots of saturated fats. ● Mass-produced baked goods, which often have trans fats. ● Meals you can cook quickly often have too many sugars and salts along with lots of refined carbohydrates. ● Sodas have more sugars than you should ever have in a drink. Not all processed foods are bad. Things like peanut butter, yogurt, canned tuna and whole-grain cereals can be good for you. The key thing to remember is that most foods in our supermarkets that can’t be found in nature (like cheese puffs, pasta, muffins or gummy bears) have probably been processed in some way. Combine avoiding the worst effects of food processing along with adding whole foods whenever possible and you’ll make some significant improvements to your health! Key Terms and Ideas: Processed foods are foods that are handled and altered in some way before they get to your pantry or refrigerator. The more harmless kinds of processing are things like cutting and peeling a variety of fruit and packaging those things as a “fruit salad.” The next step in processing is canning food, which can either reduce the nutritional content of food or introduce some unhealthy quantity of natural elements, like adding sodium. The next step is changing foods by chemically altering them. While food labels list many ingredients of particular food items, a lot of important details can be left out. Proprietary rights on secret ingredients, for example, allow food companies to omit a lot of details about what’s in their products. The term “artificial ingredients” can have several unnamed chemicals lurking behind it. Not all processed foods are bad. Things like peanut butter, yogurt, canned tuna and whole-grain cereals can be good for you (but make sure to read the food labels on these items to double-check). LINKS & RESOURCES: Lisa Cantkier, “Refined Carbs: Are They Our Worst Enemy?” University Health News Daily, December 19, 2018, https://universityhealthnews.com/daily/nutrition/refined-carbs-worse-enemy/, accessed April 2019. Chris Gunnars, “Nine ways that processed foods are harming people,” Medical News Today, August 1, 2017, https://www.medicalnewstoday.com/articles/318630.php, accessed April 2019. Chandra Johnson-Greene, “Processed Foods: 5 Reasons to Avoid Them,” University Health News Daily, June 4, 2018, https://universityhealthnews.com/daily/nutrition/processed-foods-five-reasons-avoid/, accessed April 2019. “Not all processed foods are unhealthy,” Harvard Health Publishing, June 2015, https://www.health.harvard.edu/staying-healthy/not-all-processed-foods-are-unhealthy, accessed April 2019. 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/ 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 © 2019 Spartan

The popularity of collagen is skyrocketing. It’s especially effective in compensating for problems related to our bones and our skin as we age. Although human beings start out making collagen naturally, as people get older, they become less capable of absorbing nutrients or synthesizing them. In that case, collagen-rich foods and supplements can compensate for deficiencies. Collagen is also the most abundant protein in your body so you might want to know a bit about it. Collagen can help a lot with arthritis, a painful disease in which the body has an autoimmune response against its own cartilage. There’s a few theories as to why this helps relieve joint pain. One is that it might accumulate in the cartilage and stimulate production of more cartilage. Another, is that that this supplementation might not replace collagen due to the autoimmune response. Instead, it may lessen the severity of the autoimmune response itself by increasing the body’s tolerance of (or familiarity with) collagen through repeated exposure! Sarcopenia is losing muscle mass (often as we grow older.) This condition increases the possibility of falls and bone breaks. Luckily, there are ways to reduce the rate of this loss. A recent study noted that a combination of weight training and the use of collagen supplemention can help. In that study, a group taking collagen derived from chickens increased their muscle strength and their fat free muscle mass at a much higher rate than the control group. Finally, collagen can also help with maintaining the elasticity of your skin. It’s a common problem: aging skin can get wrinkly. While the sun has its own impact on your skin, aging alone can decrease the quality and the quantity of collagen your skin uses. Oral administration of bovine collagen can compensate for those decreases and help maintain a youthful look. There are collagen supplements that are widely available. One of the most familiar might be bone broth, which takes collagen out of the bones of chicken, fish or beef. You’re right to be concerned about what exactly is the source of that collagen. Supplements using animal parts from cows or ground up hooves might make consumers think twice. You’ll feel more assured if you look for companies that acquire their collagen (bones and tissues) from cage-free, free-range, and antibiotic-free sources. Collagen: “Collagen is the most abundant protein in the human body, found in the bones, muscles, skin, and tendons. It is the substance that holds the body together. Collagen forms a scaffold to provide strength and structure. Endogenous collagen is natural collagen, synthesized by the body. Exogenous collagen is synthetic. It comes from an outside source, such as supplements.” (Medical News Today) LINKS & RESOURCES: “Sarcopenia with Aging,” Web MD, June 30, 2019, https://www.webmd.com/healthy-aging/guide/sarcopenia-with-aging#2, accessed April 2019. “Chicken capsules good for aching joints, arthritis study finds,” Science Daily, https://www.sciencedaily.com/releases/2009/11/091130192915.htm, accessed April 2019. Hongdong Song, et al., "Effect of orally administered collagen peptides from bovine bone on skin aging in chronologically aged mice," Nutrients 9.11 (2017): 1209, https://www.mdpi.com/2072-6643/9/11/1209, accessed April 2019. James McIntosh, “Collagen: What is it and what are its uses?” Medical News Today, June 16, 2017, https://www.medicalnewstoday.com/articles/262881.php, accessed April 2019. “Resistance exercise and specific collagen peptides fight sarcopenia,” Neutraceutical Business Review, September 23, 2015, https://www.nutraceuticalbusinessreview.com/news/article_page/Resistance_exercise_and_specific_collagen_peptides_fight_sarcopenia/112079, accessed April 2019. Gregory Shaw, et al., "Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis," The American journal of clinical nutrition 105.1 (2016): 136-143, https://academic.oup.com/ajcn/article/105/1/136/4569849?fbclid=IwAR2F-PlCIV5b1IDRWrnBKvq44-tp81Ei5WlDrdeljiWZLQ2kIGZqHlqmCwI, accessed April 2019. “The Best Way You Can Get More Collagen,” Cleveland Clinic: Health Essentials, May 15, 2018, https://health.clevelandclinic.org/the-best-way-you-can-get-more-collagen/, accessed April 2019. https://www.nutraceuticalbusinessreview.com/news/article_page/Resistance_exercise_and_specific_collagen_peptides_fight_sarcopenia/112079 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/ 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 © 2019 Spartan

Because the word “fat” is associated with being overweight, many people go overboard and think that all fats are bad. But that’s far from the case. Some fats are necessary and … some fats are amazingly good for you. What we talk about A source of some of these amazing fats is coconut oil. These good fats are “medium-chain fatty acids” (or MCFAs). They are: ●        Caprylic acid, ●        Lauric acid, and ●        Capric acid One of the amazing things about these fatty acids is that they are much more easily converted into energy than many other fats. How much more easily? While most fats go through a process that entails twenty-six steps to be converted into energy, these MCFAs require only three steps. Because they are smaller than long-chain fatty acids, they’re relatively easy to digest. And because they’re processed by the liver, they become energy immediately after the liver does its job with them. All the potential benefits of coconut oil are too long to cover in this podcast, so look up some of the references below this video if you want to learn more. But let’s start with four promising outcomes of integrating coconut oil into your diet. 1) It can contribute to preventing heart disease and high blood pressure. Coconut oil is full of natural saturated fats. This not only increases the amount of good cholesterol in your bloodstream, but is also actually helps to convert bad cholesterol into good cholesterol. 2) It can help brain function. When MFCAs are processed through the liver, a by-product of this process is ketones. Ketones are an alternative from of energy that your tissues and muscles can use for fuel. When your body doesn’t produce enough insulin to turn glucose into energy, the body can use ketones instead. This has great potential implications for brain health. The brains of people suffering from Alzheimer’s disease have generally lost the ability to create insulin. Ketones can step in and provide another source of energy to maintain brain function. 3) It can contribute to cancer prevention. Tumors use sugar to grow, but tumor cells are unable to derive energy from ketones. Producing more ketones through consumption of coconut oil gives the body the energy it needs for its healthy cells while simultaneously depriving energy from cancer cells. Pretty amazing. 4) It can help you lose abdominal fat. One study of 40 women with abdominal obesity found that they lost considerable amounts of fat after taking daily supplements of 2 tablespoons of coconut oil for 12 weeks. The research on the benefits of coconut oil is still ongoing and it has a lot of calories per ounce, so it shouldn’t be used in excessive amounts. One of the easiest ways to integrate it into your diet would be to replace your standard cooking oils with coconut oil. But, keep in mind, coconut oil isn’t the best choice for high temp cooking (above about 350 degrees) other than that, it’s great tasting, so what have you got to lose, except bad fat? Key Terms and Ideas: Medium-chain and long-chain fatty acids: “Medium Chain Triglycerides (MCTs) are a unique form of dietary fat that impart a wide range of positive health benefits. Nevertheless, the potential anti-aging properties of MCTs have been largely unrecognized by many life extension enthusiasts. Dietary fats are molecules composed of individual carbon atoms linked into chains ranging from 2 to 22 carbon atoms in length. Long Chain Fatty acids (LCTs) ranging from 12 to 18 carbons long are the predominant form of fat in the American diet. MCTs, by contrast, are composed of only 6 to 10 carbon links. Because of their shorter chain length, MCTs have a number of unique properties which give them advantages over the more common LCTs.” (Nutrition Review) Ketones: Ketone bodies, or simply ketones are substances produced by the liver during gluconeogenesis a process which creates glucose in times of fasting and starvation. There are three ketone bodies produced by the liver. They are acetoacetate, beta-hydroxybutyrate, and acetone. These compounds are used in healthy individuals to provide energy to the cells of the body when glucose is low or absent in the diet. (Biology Dictionary). One of the easiest ways to integrate coconut oil into your diet would be to replace your standard cooking oils with coconut oil. LINKS & RESOURCES: “Ask the doctor: Coconut oil and Health,” Harvard Health Publishing, August 22, 2018, https://www.health.harvard.edu/staying-healthy/coconut-oil, accessed April 2019. Josh Axe, “20 Coconut Oil Benefits for Your Brain, Heart, Joints & More,” Dr. Axe: Food is Medicine, May 21, 2018, https://draxe.com/coconut-oil-benefits/, accessed April 2019. Ward Dean, “Medium Chain Triglycerides (MCTs),” Nutrition Review, April 22, 2013, https://nutritionreview.org/2013/04/medium-chain-triglycerides-mcts/, accessed April 2019. Kris Gunnars, “Top 10 Evidence-Based Benefits of Coconut Oil,” Healthline, January 11, 2018, https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil, accessed April 2019. “What are Ketone Bodies,” Biology Dictionary, February 27, 2018, https://biologydictionary.net/ketone-bodies/, accessed April 2019. 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/ 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 © 2019 Spartan

Allium vegetables – like onions, garlic, leeks and shallots – have a host of health benefits, including possible reductions in the rates of some cancers. Two of the most commonly used of these veggies – onions and garlic – are also the most pungent; sometimes too pungent. But despite some drawbacks, they are minor compared to the variety of health benefits that these veggies can bring. WHAT WE TALK ABOUT Let’s start with garlic. This vegetable has been a part of great, tasty dishes for hundreds of years. It’s also been used as a home remedy for colds with some recent studies suggesting that people taking garlic supplements have a reduced rate of catching colds compared to people who didn’t. And there are some even more serious conditions that garlic can help with. It’s been shown to reduce both blood pressure and total cholesterol. And for people with diabetes, garlic supplements over a few months have reduced their fasting blood glucose levels. All pretty impressive. Next, let’s move to onions that have their own particular benefits. Like apples, onions contain a flavonoid that’s a great antioxidant: quercetin. This flavonoid can contribute to reductions in atherosclerosis and coronary heart disease! And although quercetin is available in other foods, it’s absorbed much faster into the bloodstream if it’s consumed through onions! Another way that onions help against cardiovascular-related problems is that they can inhibit or reduce platelet aggregation, which can lead to blood clots. One thing that people don’t like about onions is what happens when you cut them for cooking – your eyes start to tear up. While you’re cutting through an onion, organosulfur compounds are created. These may be part of the process contributing to tearing up, but they also have anti-inflammatory and anti-allergic properties that are very beneficial. (And don’t peel too much of the onion – most of the best stuff is in the outer layers.) Two things to remember about onions that may encourage you to eat them more: cooked onions can be sweet, without the lachrymose edge (this is the sulfur based compound that makes us tear up). Also, if you put your onions in the fridge an hour before you cut them, the onions release less of the gas that irritates the eyes. Onions and garlic might be unusually dramatic in the way they can take over a room with their odors and gases released through cooking. But with the right approaches, they not only add zest to your meals, but they also add truly healthy ingredients to your body’s daily food intake. Despite the smell, give these valuable veggies a try! LINKS & RESOURCES: Julia Calderone, “The Health Benefits of Garlic,” Consumer Reports, April 19, 2019, https://www.consumerreports.org/diet-nutrition/the-health-benefits-of-garlic/, accessed March 2019. John Murphy, “Stinky foods that offer health benefits,” MDLinx, March 5 2019, https://www.mdlinx.com/internal-medicine/article/3512?utm_source=in-house&utm_medium=message&utm_campaign=stinkyfoods-mar6, accessed March 2019. Ravi Varshney and Matthew J. Budoff. "Garlic and heart disease," The Journal of nutrition 146.2 (2016): 416S-421S, https://academic.oup.com/jn/article/146/2/416S/4584712, accessed March 2019. Xin Wu, et al. , "Allium vegetables are associated with reduced risk of colorectal cancer: A hospital‐based matched case‐control study in China," Asia‐Pacific Journal of Clinical Oncology (2019), https://onlinelibrary.wiley.com/doi/epdf/10.1111/ajco.13133?referrer_access_token=T1wZjp4SnJ27mEvQVVCUgota6bR2k8jH0KrdpFOxC65yG96s1j467S1GYqbcerbdLy5upo7MH8H6uhbXA8weCU1KS-oKV4V1XboqoqWd7JEuB5LOcU5QbW1ULdCeyrF7Ws3--oLbuMx0TXLQvuHD2Q%3D%3D, accessed March 2019. Follow Nada on Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/ 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 © 2019 Spartan

Imagine you’re in a supermarket and you want something healthy to drink, but you want something tasty, too. Many people might think – and with some good reason – that a naturally flavored drink like grape juice or orange juice would provide a beverage that’s refreshing and good for you. But with the choices available to consumers in most supermarkets, they would be wrong. Why?   There are two assumptions many people make about their choices at the market based on labeling. 1) That a “natural” choice is always a healthy choice and 2) that the guidelines and advice given on food labels are straightforward and relatively transparent. They aren’t necessarily right. If you’re concerned about eating healthy but you’re not sure how best to do it, get in the habit of reading food labels … and you need to know how to read them, too. (check part 1 for more info.) If you wanted orange juice as a healthy way to quench your thirst, there are some reasons to opt for water instead. Why is that? Too much sugar is bad for you and processed foods are full of them. But some foods that advertise as “natural” foods are, too. A typical 8-ounce glass of pure orange juice can have around 21 grams of sugar, which is more than half the 36 grams recommended for men and only 25 grams for women. You may have read the packaging to be doubly sure and noticed that nothing was added to the juice. That made it look like it was “healthy” and “natural” which in moderation it can be but there’s almost an entire daily dose of sugar for women in a single 8 ounce glass. You have to know how to read your food labels to avoid fooling yourself There are plenty of other ways that food labels can undercount, deflect or underemphasize the potential unhealthy ingredients or components that go into food and food products. Here are some tips to avoid some unhealthy traps: Nutrition information is based on a 2,000 calorie diet. Your particular healthy calorie intake may vary significantly. Fats can also sneak into food labels in some interesting ways. Looking out for artificial fats (like trans-fats) and added sugars is only part of the healthy reading you need to do. If you’re eating things that don’t list a lot of beneficial nutrients (like iron, fiber, and vitamins) you might be consuming a lot of empty calories. Beware of sneaky trans-fats. If the label says “0 grams of trans fat” but also lists “partially hydrogenated oil,” that means there is less than .5 grams of trans fat – not a lot, but it’s there. In today’s confusing food environment, you need to be educated to stay healthy. One of the best ways to do that is to learn about food labels.   KEY TERMS & IDEAS: Nutrition information on food labels is based on a 2,000 calorie diet. When you’re assessing the information on food labels, remember to take into account the daily calorie intake that is healthy for your body’s needs, which may be more or less than 2,000. Just because something is “natural” does not mean that it is automatically good for you. Fruit juices, for instance, are full of sugar and drinking a lot of juice could raise your sugar intake to very unhealthy levels. Trans fats. “There are two broad types of trans fats found in foods: naturally-occurring and artificial trans fats. Naturally-occurring trans fats are produced in the gut of some animals and foods made from these animals (e.g., milk and meat products) may contain small quantities of these fats. Artificial trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. The primary dietary source for trans fats in processed food is “partially hydrogenated oils." Look for them on the ingredient list on food packages. In November 2013, the U.S. Food and Drug Administration (FDA) made a preliminary determination that partially hydrogenated oils are no longer Generally Recognized as Safe (GRAS) in human food.”   LINKS & RESOURCES: Durish Mozaffarian and Diyi Shangguan, “Do food and menu nutrition labels influence consumer or industry behavior?” STAT, February 19, 2019, https://www.statnews.com/2019/02/19/food-menu-nutrition-labels-influence-behavior/, accessed March 2019. “The best and worst things you can do for your heart,” MDLinx, February 25, 2019, https://www.mdlinx.com/internal-medicine/top-medical-news/article/2019/02/25/7558495/?utm_source=in-house&utm_medium=message&utm_campaign=heart-feb26, accessed March 2019. “Trans Fat,” heart.org, March 23, 2017, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat, accessed March 2019. “Understanding food nutrition labels,” heart.org, March 6, 2018, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/understanding-food-nutrition-labels, accessed March 2019. 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/ 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

Spartans, here’s a riddle for you: What do lengthy financial reports and food labels have in common? Answer? To some, they might seem a bit boring and overly detailed, but they’re both really important. In this podcast, you’ll learn about some of the key ways to read a food label so you can quickly zero-in on the most relevant information impacting your health If you only had access to one piece of information in a food label, what would it be? That would be “serving size.” Food companies know that many consumers are calorie-conscious, so one way to minimize the caloric “profile,” if you will, of their products is to describe calories per portion and not per package. Be careful to check the serving size. It might be less than you imagine. Just look at the sample portion sizes most nutritionists show their patients … they’re much smaller than what Americans typically eat. Knowing this, check the calories per serving. If a package contains “four servings” and you eat the whole package, that’s 4 times the number of calories (and sugars, and carbs, etc etc) than is listed on the package. That’s a lot! Luckily, there is more information to be gleaned from food labels and packaging. A lot of it is in shorthand, so you should know exactly what they mean. First, there are different ways to designate a food as having fewer calories than one might normally encounter or expect. In descending order, they are: “Reduced.” This means that the product has at least 25% fewer calories (or a specified nutrient) than the ordinary product. “Low calorie” is used to designate 40 calories or less per serving “Calorie free” means having less than 5 calories per serving … there also the related terms “fat free” or “sugar free,” which mean ½ gram of sugar or fat in a serving For “low cholesterol,” you’ll find 20 milligrams or less of saturated fat per serving “Low sodium” has 140 mg or less of sodium “High in” designates an item having 20% or more of the “Daily Value” of a certain nutrient or vitamin per serving … and in between the “highs” and “lows,” you’ll find the term “Good source of,” which means the product provides at least 10-19% of the “Daily Value” of a certain nutrient or vitamin per serving There’s a lot of details to remember – too many, it seems, to bother looking at when you’re rushing home from the supermarket to feed your kids, complete chores, pay bills, head for a workout for instance. Instead, pick a quiet moment or two at home when you’re not in a hurry and do some light reading. Choose a few items like cereal, granola bars, or a treat like ice cream and flip through the food labels you see. Read carefully and you’ll learn what to look for when you’re making important choices for your health.   LINKS & RESOURCES: “The Basics of the Nutrition Facts Label,” eatright: Academy of Nutrition and Dietetics, December 8, 2017, https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-label, accessed April 2019. Durish Mozaffarian and Diyi Shangguan, “Do food and menu nutrition labels influence consumer or industry behavior?” STAT, February 19, 2019, https://www.statnews.com/2019/02/19/food-menu-nutrition-labels-influence-behavior/, accessed March 2019. “Serving Size vs Portion Size: Is There a Difference,” eatright: Academy of Nutrition and Dietetics, December 18, 2017, https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference, accessed April 2019. “Understanding food nutrition labels,” heart.org, March 6, 2018, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/understanding-food-nutrition-labels, accessed March 2019. 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/ 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 © 2019 Spartan

What Is Mental Flow: A State Of Self-Motivation Do you remember the last time you completely focused on a task that was both challenging and satisfying? It may have happened during your last a long race (Sprint, Super, or Beast), or listening to an intense piece of music, or while you were solving a crossword puzzle. What do those moments have in common? They may have been times when you experienced “flow.” What is it? How to achieve it? WHAT WE TALK ABOUT Getting into “flow” (which is similar to what athletes call “the zone”) not only feels great, it has a great halo effect, too. One study shows that people who experience flow get positive after-effects – feeling more productive, creative and happy – for almost three days. So how do know you’re in the flow? And how can you increase your chances of getting into it? Here are some signs. The most common one is losing awareness of yourself and losing track of time. This is tightly connected with being completely focused on whatever task you’re doing and feeling completely in control over the requirements of that task as well as its outcome. But that feeling of control doesn’t mean that the task is easy. You have to “earn” that feeling of flow. If the task is too easy, then it doesn’t require concentration. In contrast, when the task is too hard, your focus can be disrupted because you don’t feel in control. It’s that sweet spot in between. But even then, you can break down a difficult task into smaller parts that are easier but still require focus to master (like when an art student might give up on doing a whole portrait quickly and just focus instead on getting the eyes of the subject just right.) So, it’s cool to be in flow, but how can you increase the chances of getting there? Whether it’s a mental or a physical task, you can do three things to improve the chances of getting into flow. 1) Get the clutter out of your brain. This means putting tasks in order and making sure your responsibilities are all under control for the moment. 2) Stop interruptions. That means not letting little things interrupt you (like checking emails and texts) and procrastinating tactics like starting some big project at home that can easily be scheduled for another time. 3) Get calm. Hunger, thirst, and random noises can all make claims to our attention. Eat a snack, drink some water, and put on some music that might help you concentrate. While for many people, experiencing “flow” may be a rare occurrence, you can (and should) practice achieving flow – in little ways as well as big. The more you practice, the more you’re likely to get there. KEY TERMS & IDEAS Flow is the “temporary psychological merger of the person with the activity” (Amabile). It is a product of (as well as a platform for) sustained focus to complete an activity. That activity involves some challenge that requires concentration, but it neither too easy nor too hard. There are ways to prepare yourself and your surroundings to increase the chances “getting in the zone.” 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/ Alayna Kennedy, “Flow State: What It Is and How to Achieve It,” Huffington Post, April 5, 2016, https://www.huffingtonpost.com/alayna-kennedy/flow-state-what-it-is-and_b_9607084.html, accessed January 2019. Teresa M. Amabile, et al., "Affect and creativity at work," Administrative science quarterly 50.3 (2005): 367-403, https://pdfs.semanticscholar.org/37e6/1bf9382d80aa6640a1d6be8d12652319201d.pdf, accessed January 2019. Chistine L. Carter, “3 Steps to Finding Your Flow,” Psychology Today, September 9, 2015, https://www.psychologytoday.com/us/blog/raising-happiness/201509/3-steps-finding-your-flow, accessed January 2019. Melli O’Brien, “How to Enter the ‘Flow State’ Any Time: Four Simple Steps,” Melli O’Brien (blog), https://mrsmindfulness.com/how-you-can-enter-mindfulness-in-4-simple-steps/, 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 © 2019 Spartan

Ginseng has recently gained popularity for those looking to get an extra edge on the job, or to improve daily focus. It also has rejuvenating qualities that can support an increase in energy. There are two main varieties of ginseng, American and Asian (Korean) that have slightly different benefits, so talk to you doctor to make sure you’re taking the appropriate one for your needs. In addition to its well-known energy-boosting potential, here are three other reasons to use ginseng: 1: Stress Relief After incorporating ginseng into their diets, people taking American or Asian ginseng recorded a drop in stress and have also reported an enhanced feeling of well-being. Several studies have also measured ginseng’s effect by a self-reported increase in quality of life and improvement in mental acuity. 2: Immune Health Ginseng offers a natural remedy to help maintain a healthy immune system and keep away the sniffles during cold and flu season. By enhancing resistance to illnesses, the extract from ginseng roots, stems and leaves provide a defense against various infections. A clinical study conducted in 1996 revealed that patients who received ginseng had a lower incidence of influenza and colds, higher antibody titers (levels), and higher natural killer cell (immune) activity levels. 3: Weight Regulation If your blood-sugar levels are too high, your body cannot break down fat. American ginseng has been shown as an effective blood-glucose modulator that can lower blood sugar levels in diabetic and non-diabetic patients. One important thing to remember, ginseng can thin your blood. If you take any kind of blood-thinning medication please check with your health provider before adding this herb to your diet. Ginseng’s herbal properties and nutrient-rich composition can make it a great addition to your health routine. It can be taken as a supplement or capsule, but an easier approach is enjoying it as an herbal tea or adding ginseng root or powder to drinks on a daily basis. -- American Ginseng: “The aromatic root of the perennial herb Panax quinquefolius, native to eastern North America. American ginseng, used in Chinese traditional medicine and available as a nutritional supplement, is classified as an adaptogenic herb with multiple effects, many of which are regulatory in nature.” See National Cancer Institute, “Ginseng,” NCI Drug Dictionary, https://www.cancer.gov/publications/dictionaries/cancer-drug/def/american-ginseng, accessed January 2019. Asian (Korean) Ginseng: “Asian ginseng is native to the Far East, including China and Korea, and has been used for health-related purposes for at least 2,000 years. The terms red ginseng and white ginseng refer to Asian ginseng roots prepared in two different ways.” See National Center for Complementary and Integrative Health, “American Ginseng,” National Institute of Health, https://nccih.nih.gov/health/asianginseng/ataglance.htm, accessed January 2019.   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/ Robert Sanders, “Researchers find out why some stress is good for you,” Berkeley News, April 16, 2013, https://news.berkeley.edu/2013/04/16/researchers-find-out-why-some-stress-is-good-for-you/, accessed January 2019. Seungyeop Lee and Dong-Kwon Rhee, "Effects of ginseng on stress-related depression, anxiety, and the hypothalamic–pituitary–adrenal axis," Journal of ginseng research 41.4 (2017): 589-594. F. Scaglione, et al., "Efficacy and safety of the standardised Ginseng extract G115 for potentiating vaccination against the influenza syndrome and protection against the common cold [corrected]." Drugs under experimental and clinical research 22.2 (1996): 65-72. Sun Young Kim et al., "Effects of red ginseng supplementation on menopausal symptoms and cardiovascular risk factors in postmenopausal women: a double-blind randomized controlled trial," Menopause 19.4 (2012): 461-466. Hyeong-Geug Kim et al., "Antifatigue effects of Panax ginseng CA Meyer: a randomised, double-blind, placebo-controlled trial," PloS one 8.4 (2013): e61271. Andrew Scholey et al., "Effects of American ginseng (Panax quinquefolius) on neurocognitive function: an acute, randomised, double-blind, placebo-controlled, crossover study," Psychopharmacology 212.3 (2010): 345-356. J. T. Xie et al., "Ginseng berry reduces blood glucose and body weight in db/db mice," Phytomedicine 9.3 (2002): 254-258. 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 © 2019 Spartan

Just when you thought you knew all the reasons why exercise is good for you, a new scientific discovery gives us yet another one. Today on Spartan Health we’re going to talk about something called “brown fat” or “good fat.” WHAT WE TALK ABOUT Recent research has found some possible explanations for why a substance called “brown fat” can actually increase your metabolism. Its beneficial qualities have motivated some people to call it “good fat.” But before we get too deep in the scientific weeds, let’s make a distinction between brown fat and it’s far better-known cousin, white fat. White fat is the fat most people think of when they’re focused on losing weight and is used mainly for energy storage in the body. It’s also an efficient insulator and helps to prevent the body from losing heat. Now to “Brown fat.” Its color is different from white fat because it contains a large number of mitochondria (energy structures in your cells that have high iron levels). This type of fat can actually produce heat on its own by a process called “non-shivering thermogenesis.” Not surprisingly, it’s particularly prevalent in human babies and hibernating animals – which both need to produce heat without exercise. Until recently, it was thought that brown fat was pretty much a non-factor in adult human health; however, the latest research has shown a more important role of brown fat than was previously understood (because it does make up a small amount of all adult fat stores). So what’s the magic of brown fat during exercise? Contrary to what people might think, exercise does not activate brown fat to somehow burn calories or to take up energy that comes from fat or carbohydrates. Instead of burning up calories itself, brown fat increases metabolism by becoming a signaling device to the muscles; it actually triggers a muscle to take up more fatty acids to use as fuel. Brown fat is part of an array or group of metabolic tissues that communicate with one another and enable muscles to perform their functions during exercise. This signaling from brown fat is also what happens during cold exposure where it can help produce heat. But now, we know that brown fat is also useful in its role in raising the body’s metabolism. So we know that exercise may burn your white fat, but, at the same time, it helps brown fat regulate the functioning of your muscles during exercise – especially how to use (and burn up) energy. Pretty cool stuff. KEY TERMS & IDEAS Brown fat’s importance in the consumption of calories in adults has only recently been recognized. Its main importance lies in its function as a conduit of communication with a network of cells that “tell” muscles to take up fatty acids as fuel. White fat. Unlike brown fat, white fat have far fewer mitochondria and blood vessels than brown fat and is made up of just one substance (a lipid droplet) that is clearer than brown fat – thus having a “white” appearance. It’s involved in storing energy for the body as well as insulation. Brown fat: A fat that gets its coloration from many iron-rich mitochondria in it. It’s involved in helping to create heat without movement in the body, which is needed for hibernating animals and human babies.   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/ Misti Crane, “Study links ‘good’ brown fat and exercise,” Medical Press, May 1, 2018, https://medicalxpress.com/news/2018-05-links-good-brown-fat.html, accessed January 2019. Patrick Seale and Mitchell A. Lazar, "Brown fat in humans: turning up the heat on obesity," Diabetes 58.7 (2009): 1482-1484, http://diabetes.diabetesjournals.org/content/diabetes/58/7/1482.full.pdf. 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 © 2019 Spartan

One in three adults in the U.S. don’t get a good night’s sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it’s simply bad habits. Here are five easy ways to improve your chances for restful sleep. WHAT WE TALK ABOUT Number 1: You’re Using Electronics Right Before You Fall Asleep We’ve all done it – spending minutes or even hours scrolling through social media before bed. Researchers have found that people who used electronics before bed saw a significant reduction of melatonin in their body, a chemical that regulates our body’s sleep patterns. The decreased levels of melatonin in their bodies made it harder to fall asleep. Replace your phone with a book or newspaper for a much better bedtime ritual. Number 2: You’re Drinking Caffeine Within 3 Hours of Sleeping Caffeine is a stimulant that can make it hard for you to fall asleep, so try to make your last cup more than three hours before bedtime. If you’re looking for a warm drink before bed, many herbal teas like chamomile can help you relax and reduce stress right before bed. Number 3: You’re Eating Right Before You Go To Bed Always try to finish eating at least three hours before bed. Why? Eating increases your blood sugar and insulin levels, which in turn makes it much harder for you to fall asleep. Number 4: Your Bedtime Is All Over The Place If some nights you go to bed at 2 am, and other nights you go to bed at 9 pm, your body’s circadian rhythm isn’t syncing up. By having a consistent bedtime, your body gets used to falling asleep and waking up at the same times, which can make you more alert in the morning. A good solution: try to go to bed at the same time every night! Number 5: Your Bedroom Is Too Warm While sleeping, your body temperature naturally begins to dip. Sleeping in a room that is more than 68 degrees can make it much harder for your body to fall asleep. If it’s too hot, you’ll be battling with you covers all night. In short, pick a time to go to sleep, wind down before that time, and don’t let distractions like eating or talking on the phone get in the way of winding down. You’ll likely wake up rested, recharged and ready for the day ahead!   KEY TERMS & IDEAS One in three adults in the U.S. don’t get a good night’s sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it’s simply bad habits. These habits are easy to change. In this podcast, we look at six bad habits that many people fall into. Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. Deep sleep is a time of nearly complete disengagement from the environment (Psychology Today).   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/ Yong Liu, "Prevalence of healthy sleep duration among adults—United States, 2014," MMWR. Morbidity and mortality weekly report 65 (2016), https://www.cdc.gov/mmwr/volumes/65/wr/mm6506a1.htm?s_cid%3Dmm6506a1_w, accessed January 2019. “Is Your Smartphone Ruining Your Sleep,” Sleep.org, https://www.sleep.org/articles/is-your-smartphone-ruining-your-sleep/, accessed January 2019. Harvard Medical School, “8 Secrets to a Good Night’s Sleep,” http://www.health.harvard.edu/sleep/8-secrets-to-a-good-nights-sleep, accessed January 2019. Amanda MacMillan, “20 Things You Shouldn’t Do Before Bed,” health.com, https://www.health.com/mind-body/20-things-you-shouldn-t-do-before-bed, accessed January 2019. John Cline, “The Mysterious Benefits of Deep Sleep,” October 11, 2010, psychologytoday.com, https://www.psychologytoday.com/us/blog/sleepless-in-america/201010/the-mysterious-benefits-deep-sleep, 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 © 2019 Spartan

Magnesium has some amazing properties for your brain and body. It also makes important contributions to many important processes in the human body. Two things that many of us have experienced are stress and muscle cramps. First, let’s look at magnesium and its impact on stress, especially in relation to cortisol. Cortisol is the body’s principal stress hormone. This hormone helps to keep us alert during stressful moments or emergencies. But when stress becomes chronic, cortisol levels can stay high for too long which can lead to damage a part of the brain called the hippocampus; this damage leads to further creation of cortisol – and even more stress! Luckily, magnesium can help to reduce the ability of the hippocampus to go into overdrive with the production of cortisol. Second, magnesium has many therapeutic and restorative effects on the brain. For instance, it helps to keep the neurons in the brain healthy by reducing the stimulating effects of calcium and glutamate on neural receptors. A lack of magnesium in the area of cell receptors means that stimulus from calcium and glutamate can increase. This leads to cell damage and even cell death in the brain. Research has also suggested that this mineral can help protect people from falling into periods depression and anxiety after suffering brain trauma. Third, magnesium is the fourth most abundant mineral in the body and it’s part of many important functions. Keeping magnesium at the right level can help you in so many ways. Since it plays a role in neuromuscular transmission and muscle contraction it is linked (along with some other minerals like potassium and calcium) to muscle cramping when levels are deficient. Things like nerve compression and poor blood supply can also cause cramping so if it’s something persistent and troublesome see your health care provider. Not many people know this but magnesium is part of every cell in your body. It’s what’s known as a “helper” molecule that is part of biochemical reactions that are happening all the time in human cells. Everything from the movement of muscles to the creation and repair of DNA and RNA involves magnesium. Although magnesium doesn’t often make the health headlines, it’s presence in all our cellular functions means that it’s a critical component of our overall well-being. How about some natural ways you can up your magnesium: it’s found in avocados, nuts, lentils, and bananas. Of course there are Mg supplements but I love food as medicine whenever possible. So keep calm and carry on … by keeping your magnesium at healthy levels. KEY TERMS & IDEAS Magnesium is ubiquitous in the body and plays a role in all of the processes of our cells. It also plays an important role in mental health by both reducing cell death in the brain and mitigating the levels of cortisol released by the brain during times of stress. Cortisol is the body’s principal stress hormone. The hippocampus “is a small, curved formation in the brain that plays an important role in the limbic system. The hippocampus is involved in the formation of new memories and is also associated with learning and emotions.” 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/ Franziska Spritzler, “10 Evidence-Based Benefits of Magnesium,” Healthline, September 3, 2018, https://www.healthline.com/nutrition/10-proven-magnesium-benefits#section9, accessed January 2019. Inna Slutsky et al., "Enhancement of learning and memory by elevating brain magnesium," Neuron 65.2 (2010): 165-177, https://www.sciencedirect.com/science/article/pii/S0896627309010447, accessed January 2019. Emily Deans, Magnesium and the Brain: The Original Chill Pill,” Psychology Today, June 12, 2011, https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-pill, accessed January 2019. Kendra Cherry, “Hippocampus Role in the Limbic System, verwellmind, https://www.verywellmind.com/what-is-the-hippocampus-2795231, accessed January 2019. “What is Cortisol?” Web MD, https://www.webmd.com/a-to-z-guides/what-is-cortisol#1, accessed Lisa Fromm, et al., "Magnesium attenuates post-traumatic depression/anxiety following diffuse traumatic brain injury in rats," Journal of the American College of Nutrition 23.5 (2004): 529S-533S, https://www.spectracell.com/media/uploaded/0/0e2016839_020fullpaper2004jamcollnutrmagnesium-attenuates-post-traumatic-depression-anxiety.pdf, 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 © 2019 Spartan

Today, we’re going to clear up a misconception about muscle and metabolism. It’s become common knowledge that muscle burns so many more calories than fat. If you put on more muscle, the story goes, more calories just burn along with it. So increase your muscle mass! Right? In this episode of Spartan Health we’re gonna’ look into that… WHAT WE TALK ABOUT While it’s true that muscle does burn more calories than fat, the importance of this difference may be quite exaggerated. As it turns out, resistance training (which is often the preferred way to build muscle) is important in keeping many of our body’s functions healthy and vibrant … but it’s not best way to lose weight. Not convinced? Here are some things to think about-- Many studies that demonstrate how muscle mass increases your calorie consumption measure your body’s total metabolic rate as a way to determine how new muscle mass burns calories. But that metabolic rate is a measure of all of a person’s daily activities, not just that of muscle mass. It turns out that on a daily basis, at the same time your muscles are working, so are other parts of your body – and they’re burning calories, too. Your organs are doing this all day long. Even “fat” is burning calories indirectly by secreting proteins. Almost everything your body is doing outside of exercising is known as your “basal” or “resting” metabolism. You might be surprised to learn that the basal metabolism takes up 60-80% of your body’s total consumption of energy. So, what are you going to do if you can’t lift yourself towards losing huge amounts of calories through growing muscle? In a word, it’s balance. 1) Watch your calorie intake but don’t binge diet. In general, it’s a simple equation. If you burn more calories than you consume, you’ll probably lose weight. (But there is a catch – binge dieting may result in a permanent shift downwards in your metabolism, so a gradual approach is usually better….) 2) Drink lots of water. Drinking water can suppress your appetite. Drinking water also burns calories, especially cold water (because the body has to heat it up). And water is necessary to burn fat. 3) Have a varied exercise routine. Guess what? That’s exactly what any Spartan Race will do. Weight training is good in this domain, but it’s not the only thing. Daily aerobic exercise is a very efficient kind of movement for burning calories. But make sure to add little things to your daily routine – take the stairs instead of an elevator or walk to the local convenience store instead of using a car. Even “low intensity” activities like working in your backyard can add up on your daily calorie output. So, in short, how do I weigh in on only weight training to burn calories? It’s not enough. Activities that vary your routine not only prep you for your next race but keeps your metabolism in good form. KEY TERMS & IDEAS Building muscle mass is a good way to increase your body’s consumption of calories, but it’s by no means the only way. In fact, if you depend too much on growing muscle as a means to control your weight, you’ll be wasting a lot of effort. Reducing calorie intake in a sensible way while finding various ways to increase your aerobic and daily physical activities will offer the best path forward to losing weight. Basal metabolism: the energy consumed by the body when at rest. Metabolic rate: the amount of energy used by the body over a specific period of time.   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/ Julia Bellus, “Most of us misunderstand metabolism. Here are 9 facts to clear that up,” Vox, September 4, 2018, https://www.vox.com/2016/5/18/11685254/metabolism-definition-booster-weight-loss, accessed January 2019. Christan Finn, “The Truth about Muscle and Metabolism,” Muscle Evo, https://muscleevo.net/muscle-metabolism/, accessed January 2019. Jennifer Huizen, “Can water help you lose weight?” Medical News Today, June 28, 2018, https://www.medicalnewstoday.com/articles/322296.php, accessed January 2019. Alexandra McPherron, et al., "Increasing muscle mass to improve metabolism," Adipocyte 2.2 (2013): 92-98, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/, accessed January 2019. Ludo Van Etten et al., "Effect of an 18-wk weight-training program on energy expenditure and physical activity," Journal of Applied Physiology 82.1 (1997): 298-304, accessed January 2019, https://www.physiology.org/doi/pdf/10.1152/jappl.1997.82.1.298. 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 © 2019 Spartan

When things run well, we often assume, they run regularly. From the pistons in a car to the daily changes in the tide, we often expect that processes run optimally when they progress or move forward in the same or a uniform way. Or if they change, the change is gradual and moves slowly from phase to phase – like the seasons or the way the sun rises and sets. One important body function is an exception! WHAT WE TALK ABOUT: While it may seem crazy at first, it turns out that all this variability … is good! Heart rate variability (HRV) is a strong indicator of health – of good mental and physical health as well as the potential or resiliency of the body to survive problems, stressors, and illness. It’s a big topic but today I want to introduce the concept and make you aware of what it is and how it can help you both short and long-term. Your heartbeat is controlled by your body’s autonomic nervous system (ANS). This system runs and regulates parts of your system that are always “on.” Things like your breathing, digestion, blood pressure and heart rate. The autonomic nervous system itself is divided into two main aspects: the fight or flight response or the relaxation response. When the autonomic system is relaxed, the heartbeat becomes more variable, demonstrating resilience and flexibility. In contrast, the “fight-or-flight” version of the autonomic system is triggered by stress (caused by an unhealthy emotional or physical conditions). If this stress response of the autonomic system is maintained, heart beat variability decreases as it moves to a more consistent high pitch. This racing heart beat is a symptom of high stress and is also an indicator that the body is being pushed towards an unhealthy and brittle state. It makes sense, then, that healthy heart rate variability would be an indicator of a person’s ability to bounce back from severe illness – and indicator of that person’s resilience. And, indeed, it is. One recent study showed that subjects suffering from cancer who had decreased heart rate variability were strongly associated with shorter survival time. This great indicator of overall health is surprisingly easy to access and read by being in tune with your body. It’s essentially your pulse. As you’re feeling your pulse, you’ll notice that time between heartbeats increases when you exhale and decreases when you inhale. If there are some good differences between the two, congratulations: you may have healthy heart rate variability!   KEY TERMS & IDEAS A large range of heart rate variability is a sign of health and resilience. The resilience pertains to both mental health and physical health, especially the potential to survive bouts of severe illness. Heart rate variability: the variation in the time interval between heartbeats. Autonomic nervous system: This system runs and regulates functions in your body that are always “on” and work without conscious control. This includes your breathing, digestion, blood pressure and heart rate Sympathetic nervous system: part of the autonomic nervous system that activates the “fight or flight” response. Parasympathetic nervous system: part of the autonomic nervous system that helps to slow heart rate, relax the sphincter muscles and increase intestinal and glandular activity. 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/ Ying Guo, et al., "Prognostic value of heart rate variability in patients with cancer," Journal of clinical neurophysiology: official publication of the American Electroencephalographic Society 32.6 (2015): 516, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4668946/, accessed January 2019. Angela J. Grippo, "Opinion:“Heart Rate Variability, Health and Well-Being: A Systems Perspective” Research Topic," Frontiers in public health 5 (2017): 246, https://www.frontiersin.org/articles/10.3389/fpubh.2017.00246/full, accessed January 2019. Oura Crew, “What Is Heart Rate Variability and What You Can Learn from It,” Oura, September 14, 2019, https://ouraring.com/heart-rate-variability-basics/, accessed January 2019. Marcelo Campos, “Heat rate variability: A new way to track well-being,” Harvard Medical School Publishing, November 22, 2017, https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789, 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 © 2019 Spartan

The link between intermittent fasting and good health has been noticed for a while. Intermittent fasting means going about 8 to 12 hours without food but in some cases a bit longer. And recent studies have begun to make clear the connection between fasting and longevity, a finding that is creating a lot of buzz. What we talk about: There are some obvious reasons that connect fasting to good health. The most obvious is weight loss. But there are many others: Increasing your metabolism. While it’s true that long-term fasting can decrease your metabolism, short-term fasting has the opposite effect – perhaps up to 14 percent. It promotes brain health by supporting an increase in the growth of neurons and enhancing memory performance. Know when you’re really hungry. Going without food often provokes a desire to eat that that is more psychological than physical. Fasting 8-12 hours helps people distinguish between real hunger pangs and food cravings. Now, here are some less obvious and but equally important reasons that connect fasting to longevity: Recent academic studies have people buzzing about the health benefits of occasional fasting. As we age, our cell’s ability to process energy decreases. This can lead to aging and diseases associated with aging. A recent academic study has pointed to the reason behind this phenomenon: mitochondria’s role in breaking down fat and modulating fat metabolism (which is important in keeping cells healthy). Mitochondria (which are powerhouse structures in your cells involved in releasing energy) help to break down fatty acids and carbohydrates. They work in networks that remain fused in a healthy state (in contrast to an unhealthy, “fragmented” state). This fused state of mitochondria networks are in a “youthful” state, which maximizes their efficiency. What can help to keep these networks running well? You guessed it. Fasting! The good news is that effective fasting doesn’t involve long periods of difficulty and self-denial. It might cause a little discomfort as you’re adjusting to a new schedule of eating, but as we know, changes in habits often require some adjustments. And this isn’t an every-day regimen. And anything worth striving for requires a little struggle and a little effort. The only things this kind of fasting requires is to not eat for a little while (and to resist your cravings while you do this). The benefits of this effort will surprise you. KEY TERMS & IDEAS Intermittent fasting leading to increasing metabolic rates as well as improving metabolic processes that can mitigate the normal effects of aging. Intermittent fasting means going 8 to 12 hours without food. Mitochondria are the “parts of cells that turn sugars, fats and proteins that we eat, into forms of chemical energy that the body can use to carry on living.”   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/ Christian Zauner et al., "Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine," The American journal of clinical nutrition 71.6 (2000): 1511-1515. Henriette Van Praag, et al., "Exercise, energy intake, glucose homeostasis, and the brain," Journal of Neuroscience 34.46 (2014): 15139-15149. Karen Feldscher, “In pursuit if healthy aging” Harvard Gazette, November 3, 2017, https://news.harvard.edu/gazette/story/2017/11/intermittent-fasting-may-be-center-of-increasing-lifespan/, accessed January 2019. “What are Mitochondria,” Medical Research Council, http://www.mrc-mbu.cam.ac.uk/, 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 © 2019 Spartan  

We all know that it’s important to pay attention to our daily food intake. But many people don’t know this important fact: the number of calories your body retains is not only affected by how much you eat but also by when you eat. What we Talk About: In this podcast, we’re going to look at the impact of the body’s daily cycles – it’s circadian rhythms (or “CR”) – on supporting the maintenance of healthier food intake and more efficient weight control. The process by which the body breaks down food and turns it into energy is known as our metabolism. The metabolism isn’t just what happens in your stomach; it refers also to a wide range of biochemical processes within an organism. So, something that impacts your metabolism has a huge influence on your overall health and well-being. And an important driver of metabolism is the hormone cortisol. CR’s connection to metabolism is that it helps trigger a cortisol rise in the morning. Cortisol is your “get up and go” hormone; it drives your metabolism, supports thyroid function, and contributes to the energy you can access to complete your daily activities. Because your metabolic processes are receiving a bit of a jump start from cortisol, the food you consume when cortisol is released has a greater likelihood to be burned and turned into fuel rather than stored as fat. Your CR supports a diurnal (or daily) release of cortisol. This means that two times per day your cortisol level peaks: once in the early morning and another time in the late morning. If you guessed that the opposite is true for the evening hours, you would be right. As the sun goes down and night approaches, your body is winding down all its processes for a good night’s sleep. Part of that winding down is lower cortisol levels. If you consume food during late hours, that food has a greater likelihood that it will not be turned to energy to accomplish a goal or task; instead, it’s likely to be stored as fat. Using your body’s own natural cycle to shape your eating habits can enhance weight loss efforts. Consuming food between approximately 7a.m. and 7 p.m. is the optimal time for your body’s needs. Knowing this, you should leave your midnight snacks behind and ride the CR wave and cortisol peaks to maintain good eating habits that align with your body’s natural inner clock. KEY TERMS & IDEAS Circadian rhythm’s connection to the release of the hormone cortisol in the human body effects how the metabolism processes food intake. Eating according to those rhythms can maintain a healthy and efficient intake of food; this also helps with maintaining weight. Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. Cortisol is a hormone that drives your metabolism, supports thyroid function and contributes to the energy you can access to complete your daily activities. Metabolism refers also to a wide range of biochemical processes within an organism (in addition to digestion).   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/ National Institute of General Medical Sciences, “Circadian Rhythms,” https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx, accessed January 2019. Society for Endocrinology, “Cortisol,” January 2017, http://www.yourhormones.info/hormones/cortisol/, accessed January 2019. The Mayo Clinic Diet, “What exactly is metabolism,” January 2019, http://diet.mayoclinic.org/diet/move/what-is-metabolism?xid=nl_MayoClinicDiet_20150910, 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 © 2019 Spartan  

There are a million ways you can be tempted to squeeze a few more minutes or hours out of your day, but if you want to stay healthy, you should remember one thing: you can’t cheat sleep. If you do, you may throw off what’s called - your circadian rhythm. Circadian Rhythm is also called your sleep/wake cycle and it’s the physical, mental, and behavioral changes that follow a 24- hour or daily cycle in your body. One of the chemical or hormone mechanisms that is central to your circadian rhythm (aka, sleep-wake cycle) is melatonin, which is a hormone that induces sleep. When the optic nerves (in the eye) receive less light, that triggers a signal to the brain to make more melatonin. That happens, for example, when the lights go out and you go to bed. That natural hormone release can be affected which, in turn, can negatively affect your circadian rhythm. Circadian rhythms or sleep-wake cycles influence hormone release, eating habits and even body temperature to name a few. Having an irregular rhythm has been linked to some chronic health conditions like sleep disorders, obesity, diabetes, depression, and something called seasonal affective disorder. Those irregular rhythms will also affect your physical performance, endurance, and cognitive health. How much sleep do we need? We talked about this in another episode, and if you remember, it can vary a bit by age, according to the National Sleep Foundation you need an average of 7-9 hours of sleep each night. To maintain healthy sleep patterns, one thing you should do is keep consistent bedtime habits as much as possible. Try to go to sleep at roughly the same time each night. Another way, putting away your phone at night, and not looking at computer screens in the hours before you sleep because it can disrupt that sleep/wake cycle. Since this question has come up with some of our listeners I want to go back to something we talked about a moment ago. Some people call it the “winter blues” or feeling a bit therapy used for “seasonal affective disorder” (or “SAD”), a condition that makes some people feel down or depressed with reduced exposure to sunlight during the winter. One effective natural treatment is using “light therapy,” in which you use a bright lamp with a strength of 10,000 lux (strength of light emitted) for about 20-30 minutes every morning during the fall and winter. This can decrease the amount of melatonin that is secreted in the brain during the daytime and can help reset your circadian rhythm. Our busy schedules can often distract us from good daily routines and habits and disrupt our circadian rhythm. Being conscious about keeping a regular bedtime and some easy steps and natural treatments can help you maintain healthy sleep/wake cycle throughout the year. Maintaining and supporting your CR means you’ll be much more alert, better prepared for your next race, and more effective at whatever challenge comes next. KEY TERMS AND IDEAS: Circadian rhythms (aka, Sleep/Wake Cycles) have a major impact on health because they help to regulate multiple systems within the body. Maintaining regular sleep patterns is the key to maintaining natural circadian rhythms. For some people who have problems with their circadian rhythms, there are gentle means to compensate and get back on track. 1. Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. 2. Melatonin is a hormone that induce sleep and plays a role in maintaining a healthy circadian rhythm. 3. Seasonal affective disorder (or “SAD”) is a condition that makes some people feel down or depressed with reduced exposure to sunlight during the winter. A natural way to help improve this is light therapy (10,000 lux strength) for 20-30 minutes each morning. 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/ National Institute of General Medical Sciences, “Circadian Rhythms,” https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx, accessed January 2019. National Sleep Foundation, “Excessive Sleepiness,” https://www.sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-we-really-need-0, accessed January 2019. Alfred J. Lewy, et al. "Winter depression: integrating mood, circadian rhythms, and the sleep/wake and light/dark cycles into a bio-psycho-social-environmental model." Sleep medicine clinics 4.2 (2009): 285-299. https://www.sleep.theclinics.com/article/S1556-407X(09)00017-4/abstract 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 © 2019 Spartan

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 © 2019 Spartan

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 © 2019 Spartan

We’ve talked about a class of herb called adaptogens in an earlier episode of Spartan Health. Rhodiola is an adaptogen that can provide many health benefits and provide energy, endurance, and recovery support during your next Spartan Race. Rhodiola is a well-researched herb used for centuries in Asia, Russia and arctic regions of Europe. WHAT WE COVER a. First if all, what is it? In a nutshell, it’s a wonderful herb that can help your body recover from stress and fight fatigue. Further, it can support the body as you condition to different environmental stressors like high altitude. b. But, let me give you a bit of its history ‘cause it really is fascinating: Rhodiola is an herb native to China, Russia (and a particular region in Russia, Siberia) and Mongolia. It has been used in Russian folklore medicine for centuries and caught the interest of Russian scientists in roughly the 1950’s. They heard of its health and vitality promoting properties and began conducting research to get a better understanding of its clinical properties and application. They were so impressed with what they found they started giving it to Russian cosmonauts (in their space program) and their Olympic athletes. They felt the cosmonauts recovered more quickly from space induced ill-effects and that it supported their Olympic athletes in terms of endurance. c. Rhodiola is one of the most well-researched Adaptogens (they’ll be more on adaptogens in another podcast so stay tuned); it’s generally regarded as a safe, non-toxic, herb. But, before taking any herbal supplements of any kind check with your health provider in case you have specific medical needs that might affect your use of this herb or any others for that matter. d. To recap, Rhodiola can help enhance stamina, exercise recovery and help the body adjust to stress-related conditions (such as high altitude or even jet lag when changing time zones). e. Several ways it can be used - In Siberia, it’s often taken as shot of rhodiola infused vodka! I am NOT suggesting that and I want to be quite clear but I am highlighting the importance and health application of this wonderful, time-honored herb. It can be consumed as an herbal tea / aka tisane, in capsule form, or as a powder in a healthy smoothie or beverage. f. So the next time you’re looking for something to provide natural and healthy support as you push your body and mind to prep for the next race. Check out Rhodiola! KEY TERMS & IDEAS: Rhodiola: native to arctic regions of Europe, Asia, and Russia Supports a healthy stress response, endurance, and recovery from environmental extremes - jet lag and high altitude Historical use by Russian cosmonauts and olympic athletes A well-researched herb with a fascinating history 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/ “Adaptogens exert a stress-protective effect by modulation of expression of molecular chaperones” Phytomedicine. 2009 Jun;16(6-7):617-22. https://www.ncbi.nlm.nih.gov/pubmed/19188053 “The effects of an acute dose of Rhodiola rosea on endurance exercise performance”J Strength Cond Res 2013 Mar;27(3):839-47. https://www.ncbi.nlm.nih.gov/pubmed/23443221 “Acute Rhodiola rosea intake can improve endurance exercise performance” Int J Sport Nutr Exer Metab 2004 Jun;14(3):298-307. https://www.ncbi.nlm.nih.gov/pubmed/15256690 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

We’re all pressed for time and need efficient, quick tools to increase energy and help us optimize our busy days. Here are two simple techniques that can provide rapid but effective ways of giving you a “wake up call.” One will give your brain a boost and the other will support your core for stability and injury prevention. Let’s engage your mind and energize your body whether it be for your next Spartan Sprint or Super! WHAT WE TALK ABOUT: a. Today’s world is more and more demanding. Some of us have two jobs, or maybe you’re taking night classes after work, starting families and raising children the list goes on and on… b. In this podcast I’m going to talk about what can aid in increasing our energy and helping us fight fatigue. I’ll discuss two different sensory stimuli: one olfactory (your sense of smell) and the other is a stretch which is physical but also engages your sense of sight. - First, your sense of smell: it’s a fruit, an essential oil, herbal tea: That is Grapefruit: it’s a juicy, bittersweet citrus fruit that’s a hybrid fruit created from the pomelo and the orange. It’s a good source of Vit C, lots of other vitamins and minerals but important for our chat right now…it energizes the senses! Grapefruit oil or its essence upregulates the CNS and stimulates the brain. Wakes us up! c. Second quick energy boost: Stretch Your Hip Flexors - This often forgot about muscle group will not only energize the body but it’s one of the most important muscle groups to help prevent falls and injury and improve balance. Helps ensure stability of the lower body, allows you to bend at the waist and bring your knee toward your chest -Sitting for extended periods shortens and tightens them. You should stand from your chair every hour to stretch them. - Simple stretches: lunges, if you have more space you can do a bridge (laying down, feet flat on the floor, arms flat at sides, push up using your glutes, thighs, and back. KEY TERMS & IDEAS: Combat low energy and fatigue with quick, simple tools that you can use anytime by engaging your mind and body for an effective result. Engage your sense of smell: use Grapefruit essential oil to stimulate and “wake up” when you feel sluggish. It can give your brain a boost and provide rapid but natural energy Engage your body and sense of sight: your hip flexors are one of the most important muscle groups to provide stability and a solid core. A hip flexor stretch improves circulation, helps prevent injury, and focuses your sense of sight while holding the pose and balancing the body for this important stretch. 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/ “Actions of essential oils on the central nervous system: an updated review” Dobetsberger, C. and Buchbauer, G. Flavour and Fragrance Journal, Feb 18, 2011. https://pdfs.semanticscholar.org/fc4d/01f20b689f5f3c19d747c2bda4f256865b81.pdf “Nonvolatiles of commercial lime and grapefruit oils separated by high-speed countercurrent chromatography” Feger, W. Journal of Agricultural of Food Chemistry, 2006; 54: 2242-2252. https://www.ncbi.nlm.nih.gov/pubmed/16536603 “Current concepts in muscle stretching for exercise and rehabilitation” Page, P. Int J Sports Phys Ther. 2012 Feb; 7(1): 109–119. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/ 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

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  

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  

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    

Chronic inflammation can be caused by many different sources. The key is to know some of the inflammatory triggers and take active steps to manage and prevent it. In this episode, we’ll cover what it is, common causes, and some easy anti-inflammatory tools you can use anytime. Chronic inflammation can be caused by many different sources. The key is to know some of the inflammatory triggers and take active steps to manage and prevent it. In this episode, we’ll cover what it is, common causes, and some easy anti-inflammatory tools you can use anytime.  WHAT WE COVERInflammation occurs naturally in the body and can be helpful and needed for an acute situation. It’s your body’s first line of defense But, if left unchecked, chronic inflammation can contribute to some major illnesses such as: heart disease, diabetes, obesity, depression, and Alzheimer’s. So, what are some key steps you can take to decrease or prevent chronic inflammation: A number of lifestyle choices can help reduce inflammation:          1. Stop smoking!          2. Decrease your alcohol consumption          3. Exercise! Our bodies are meant for movement and this helps clear toxins4. Adequate sleep: you rob yourself of much-needed sleep and it triggers inflammation because it puts stress on the body.5. How about some natural remedies or treatments that can help?e. Some powerful anti-inflammatants include:  - Turmeric: it’s an ayurvedic spice used to flavor many delicious curries but you can use this in its powdered form on food, in drinks, as a tea or in supplement form- Broccoli: I love food as medicine so eat the real deal when you can but it can also be consumed in powder form that can be added to healthy smoothies or veggie drinks.- Green Tea: I discuss green tea in another one of our podcasts but it’s because it is great, I’m a fan, and I drink a few cups every day. Again, I like using the actual food or beverage but they do make green tea supplements and a particular compound found in green tea called EGCG has strong anti-inflammatory effects. -Quercetin: its an antioxidant found in citrus, olive oil, and dark-berries – like blueberries. Use the natural from in food whenever possible but it does come in a capsule supplement form as well.f. Now you know why you don’t want inflammation and some simple ways to prevent it. Keep inflammation at bay and your body primed and ready to take on whatever comes next! KEY TERMS & IDEAS:Chronic inflammation: many triggers from poor diet, chronic stress, autoimmune conditions, allergy, and poor sleep. Healthy inflammation: an acute response to illness, infection, injury or some other bodily insult is a healthy defense but avoid chronic inflammatory statesChronic inflammation can increase risk of heart disease, diabetes, depression, and obesityAnti-inflammatory activities: healthy diet, decrease alcohol consumption, stress reduction, and quality sleep Anti-inflammatory foods and herbs: turmeric (natural spice), broccoli, green tea, and quercetin (found in olive oil, citrus, and dark berries)  LINKS & RESOURCES:Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/Sage Tonic www.sagetonic.comSage Tonic on Instagram https://www.instagram.com/sagetonic/ “Obesity and inflammation: the effects of weight loss” Nutr Res Rev 2008 Dec;21(2):117-33.https://www.ncbi.nlm.nih.gov/pubmed/19087366“The inflammatory theory of disease” EMBO Rep 2012 Nov; 13(11): 968–970.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492709/“Antioxidant and antiinflammatory activities of curcumin on diabetes mellitus and its complications” Curr Pharm Des 2013;19(11):2101-13.https://www.ncbi.nlm.nih.gov/pubmed/23116316“Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells” Prev Nutr Food Sci. 2014 Jun; 19(2): 89–97.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103733/ SUBSCRIBE:Apple Podcasts: http://bit.ly/SpartanUpShowYouTube: http://bit.ly/SpartanUpYTGoogle 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

Meditation can be a simple but powerful tool to help your brain calm, improve focus, and enhance sleep. What’s the easiest way to incorporate this technique into your daily routine? In this episode we’ll tell you what it is, how to do it, and the short and long-term benefits to enhanced focus.     WHAT WE COVER:   1. In a world of smartphones, networking groups, and virtual education, we are constantly bombarded with new tools, apps, and services that will help us be better and more effective at home, school, and work. All of these types of technology are great. But, there’s one tool that no one is selling because you can use it for free: meditation. Lots of devices can help you with it but you can engage in it anytime, anywhere, and on your own. On a biological level, daily meditation has been linked to changes in brain structure, including a thicker cerebral cortex and  . These parts of the brain have been linked to information processing and decision making. The benefits don’t stop there - studies suggest that age-related brain changes might be off-set with regular mediation -  So what is it really? Meditation is concentration in practice. According to a University of Washington study, meditation was shown to improve concentration and cultivate the kind of mindfulness that eases distracted or automatic behaviors and aids in maintaining focus. - You’ll be noticeably less stressed. Meditation can provide a sense of calm, inner peace, and balance that benefits both your emotional well-being and your physical performance. - Another benefit, better communication. Communication is a result of the clarity and focus that meditation brings. A clear mind will communicate focused and clear thoughts. 4 Simple Steps - Sit somewhere comfortably - Close your eyes - Breathe deeply and naturally - Focus your attention on each breath and how your body moves with each inhale and exhale. 1. And always be “present” with your body and mind. That will make you feel grounded and enhance focus.   KEY TERMS & IDEAS: • Daily meditation is linked to positive changes in brain structure and can improve focus and concentration • Research studies support meditation can focus the mind, decrease stress, and assist in brain processes such as decision-making and improve physical performance • 4 simple steps: sit comfortably, close your eyes, breathe deeply, and focus on your breathing • Meditation in your everyday routine: helps you to be present, feel grounded, focus and perform at your best   

 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/ 


 “ Specific Transcriptome Changes Associated with Blood Pressure Reduction in Hypertensive Patients After Relaxation Response Training” J Altern Complement Med 2018 May;24(5):486-504 https://www.ncbi.nlm.nih.gov/pubmed/29616846 “Thinking about Not-Thinking”: Neural Correlates of Conceptual Processing during Zen Meditation” PLOS One, published online: Sept 3, 2008. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0003083 “The potential effects of meditation on age‐related cognitive decline: a systematic review” Advances in Meditation Research: Neuroscience and Clinical Applications January 2014, Vol 1307, Issue 1; 89-103. https://nyaspubs.onlinelibrary.wiley.com/doi/abs/10.1111/nyas.12348 

 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

On Spartan Health we’ve talked about how important your senses can be in terms of your cognitive function and physical health. In this episode, we take a deep dive into how you can tap into your sensory system as a powerful tool for optimal mental and physical performance. SImple techniques that can get you ready and set for you next Spartan Sprint, Super, or Beast! WHAT WE COVER:   We all experience it now and then. You want to focus, get in “the zone” but you’re having a tough time. Here’s 5 easy steps that will help you get centered fast. Each of them is a different tool or technique and each activates a different sensory pathway. What do I mean by that? Let’s say you want your brain to focus or concentrate. An effective way to do that is to send a signal on every one of your sensory pathways (your sense of sight, touch, sound, taste and smell). Your sensory system is your only connection to the outside world and it’s pretty powerful. It works 24/7 sending signals to your brain and you’re deciding (often subconsciously) if it’s a positive or negative stimulus and your body and mind respond accordingly. So, being in tune and mindful of your sensory system can carry you a long way to better focus and getting your “game face on.” What to do:       Sight: now this first one is both sight but it’s also something physical. It’s a yoga pose: called tree pose. The challenge of tree pose is maintaining your balance on one leg. Unlike most poses, this one requires eyes open, which helps cultivate focus. Select a point for your gaze and hold that it will help alignment of your posture. When practicing, it helps to imagine your body as a tree and that the foot you are balanced on are the roots and your leg is the trunk. Regular practice of this pose improves concentration, balance and coordination.       Touch: your sense of touch can be engaged by acupressure. Acupressure unlike acupuncture does not use needles but, instead stimulates (according to TCM) certain active point locations on the body can elicit a response.  Such as, improved focus. There’s a number of points you can use but here’s an easy one: It’s called Governing Vessel or GV 20. It’s on the crown of your head between the cranial bones to find the point make a line with both fingers from the back of your ears and they’ll meet at the top of your head where there’s a slight hollow. That’s GV20. Gently rub or stimulate the point for a minute or two. This can be repeated as needed.       Sound: Sound and Music can be powerful. The types of music to listen to that aid concentration are typically songs with smooth melodies and a peaceful harmony with minimal lyrics are the types of sounds that help the mind calm and allow the brain to focus.       Taste: this is an going to be a tea blend. Both green tea and ginseng can help the brain focus. You can use one or the other or combine both for an extra punch. Green tea has a relatively low amount of caffeine but that caffeine is coupled with another compound found in tea, L-theanine. These two together help calm but focus your brain. Another option or a great addition is ginseng – this herb has several different types and it’s the panax ginseng that can help improve aspects of working memory and focus.       Last up, smell; your sense of smell or olfaction offers one of the most direct sensory connections to the brain. So for this sense aromatherapy but I’m talking about the actual herbs in the form of essential oil not synthetic mimics. Two to try: rosemary and basil. Inhaling the scent of these herbs has a stimulatory effect on the brain and be uplifting. You only need to inhale for one to two minutes. You can repeat several times throughout the day for a quick boost.   Ok, lots of stuff covered here let me give a quick review of key points for each sense to be treated: 1.Sight: Tree Pose Touch: acupressure point GV20 Sound: minimal lyrics, a peaceful harmony, pick something you enjoy Taste: Green tea and /or Ginseng Sense of Smell:  Rosemary and Basil. Now, get in touch with your sensory system and you’ll be amazed as to how you get in tune and in sync with your body and mind. KEY TERMS & IDEAS: Consciously and unconsciously your body responds to sensory stimuli around you. Your 5 senses are your connection to the outside world. They take in environmental stimuli 24/7. To get the best response from your brain to improve mental focus: use your entire sensory system - sight, touch, sound, taste, and smell. Stimulate each sense to improve mental focus: Touch - acupressure, Sight - yoga poses (provides both a  physical reality and visual aspects), Sound - minimal lyrics, pick something you like, Taste - Green Tea and Ginseng, Smell - invigorating rosemary and basil To be “all in” for your next Tyrolean Traverse, Sled Drag, or Atlas Carry - tap into your senses!         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/   “View through a window may influence recovery from surgery” Science. 1984 Apr 27;224(4647):420-1. https://www.ncbi.nlm.nih.gov/pubmed/6143402 “The potential of positive places: senses, brain, and spaces” Intelligent Building International 2010, 2: 218-228. https://www.tandfonline.com/doi/abs/10.3763/inbi.2010.0042       “Integrative health services in school health clinics” Adolesc Psychiatry 2015 Apr; 5(2): 132–139. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5425651/ “Internal and external imagery on sports performance among swimmers” European  Academic Research Feb 2015 Vol. II, Issue 11. http://euacademic.org/UploadArticle/1397.pdf 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

What is sleep? Why do we sleep? And what does sleep really do? Even though sleep is a fundamental part of of our daily routine the scientific community still debates many topics about our sleep. But, a few things are clear: we need it and can’t function without it. And, it’s a powerful way to support mental and physical health. Our brains do a lot when we sleep. In this episode, we’ll talk about why you need your Zzzzzz’s! WHAT WE COVER:   Low energy, poor memory, irritability, and weight gain…what do these things have in common? Not - enough - sleep! Why do we sleep? Despite years of research, we still don’t know all the aspects of why we sleep but scientists do know we need it and can’t survive without. Even though we all know we need a good night’s sleep I in 3 adults in the US don’t get enough of it. How much do you need?              - most of us require between 7-8 hours but some may need closer to 9. Anything less than that and you’re robbing your body of much needed down time to regenerate, recharge, heal and for the brain to consolidate learning from what you’ve done that day. A lot happens while you sleep from hormone release to learning and storage of information from that day’s activities.  If you don’t get enough sleep it can contribute to:              - poor learning and memory              - decreased stamina              - increased stress hormone cortisol (not good, it can increase inflammation and negatively impact immune function)              - Increased blood pressure              - weight gain! Your body is more likely to gain weight because your metabolism is less efficient and you have more ghrelin – a hormone that can increase appetite. Bottom line, catch your Zzzz’s so your body and mind are primed and ready for your next race!   KEY TERMS & IDEAS: Sleep is critical to our health yet 1 in 3 adults in the US don’t get enough of it. 7-8 hours of sleep per night is the average most of need for optimal health benefits. Sleep helps us learn, store memory, perform healthy cellular repair and regeneration Poor, disrupted or not enough sleep decreases stamina and physical performance, negatively affects memory and raises stress hormones, blood pressure and can cause weight gain   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/   “Clues to the functions of mammalian sleep” Nature 2005 Oct 27; 437 (7063), 1264-1271. https://www.ncbi.nlm.nih.gov/pubmed/16251951 “Sleep deprivation: Impact on cognitive performance” Neuropsychiatr Dis Treat. 2007 Oct; 3(5): 553–567 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/ “The impact of sleep deprivation on hormones and metabolism” Medscape, Neurology, Insomnia and Sleep Help, Nov 2018. https://www.medscape.org/viewarticle/50282 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

Caffeine in one form or another is used by about 90% of Americans every single day. How much caffeine you consume can have a direct effect on your health. Know your limits and the signs and symptoms of too much caffeine.   WHAT WE COVER:   We’ve all been there…you’re dragging and have a busy day ahead…you need a quick boost. Many of us turn to caffeine.  First of all, I’ve never known of anyone to die from caffeine overdose. Although death by caffeine sounds unlikely…can it occur and how much is too much? So, about 400mg of caffeine is the point at which most of us can develop caffeine intoxication. What does that mean? Physically you: -Start to sweat -Get Clammy hands -Feel Heart palpitations -You can become Irritable, agitated, jittery and it’s hard to sit still -In its most severe case, it can cause life threatening atrial fibrillation (irregular heartbeat) which can prompt an MI (myocardial infarct) or heart attack.  Well, how much caffeine is in the stuff we drink? Your typical 8 oz cup of black coffee (straight up not with syrup, whipped cream, flavorings) has about 95mg of caffeine. Some will have upwards of 150 depending on the type of bean and how it’s processed. So, having 3 cups coffee, depending on the type, and you’re already nearing the range for caffeine intoxication.  By comparison, your typical cup of tea also depends on the type green or black can have anywhere from 30-70mg of caffeine per cup. In tea, a good portion of the caffeine leaches out in the first 30s of brewing. If you want to lower caffeine content, brew for 30s pour off that first batch and re-steep. If you want that caffeine then don’t.  Key points for caffeine in coffee and tea – don’t overdo it; be in tune with your body and any symptoms of too much caffeine; other than that choose your brew and enjoy!   KEY TERMS & IDEAS:   Some form of caffeine is consumed by approx 90% of Americans everyday. The upper limit of caffeine consumption is 400mg per day. In that range you can experience caffeine intoxication Typical 8 oz. cup of coffee is about 95mg of caffeine and an equivalent  cup of tea is about 40mg of caffeine. Know your limits and the symptoms of too much caffeine: sweating, clammy hands, heart palpitations, anxiety, and irritability to name a few.     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/ “Caffeine content for coffee, tea, soda and more” Mayo Clinic Staff, Healthy Lifestyle/Nutrition and Healthy Eating https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372 “Caffeine Toxicity” Drugs & Diseases / Emergency Medicine, Medscape updated: Aug 21, 2018. https://emedicine.medscape.com/article/821863-overview     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

Adaptogens are a special class of herbs that have been used around the globe for centuries by many different cultures. These herbs support your body’s stress response, immune system, and can help pre- and post-workout for both endurance and exercise recovery. WHAT WE COVER: a. Simply put, adaptogens are great. They are a particular Class of Herbs that have been linked with helping the body adapt to stress (psychological and environmental, this includes physical or endurance related stress as well). b. In general, they’re considered rejuvenators or tonics and have been assoc with helping cognitive performance as well c. Some examples: these herbs come from across the globe but they have similar effects on the body. You’ve likely heard of some of them: Ginseng Ashwagandha Holy Basil Rhodiola ...used for centuries by many different cultures around the globe. They are different herbs yet share some similar characteristics. d. One of the best researched is Rhodiola (I chat about this in another podcast so stay tuned)….literally hundreds of studies on it use and application for helping the body respond to physical and psychological stresses. e. Another adaptogen, Ashwagandha it is a much-revered herb in Indian, Ayurvedic medicine and has been used in that culture for conditions such as nervousness and anxiety, insomnia, to promote memory and improve GI (gut) health. f. Most of these adaptogens come in capsule, liquid, powder and herbal tea form and are typically very well-tolerated. There has been quite a bit of research on the various adaptogens and they are generally considered safe, non-toxic, and to have a normalizing effect on the body in terms of stress response and cortisol release. g. Ahhhhh. Cortisol..what is that? It’s one of our main stress response hormones. It kicks into gear during our “flight or fight” response and at times of stress whether it be a physically demanding race, a work project deadline, or a school exam. What matters, is that your cortisol level increases when your body demands require it but that it returns to baseline once that stressor, whatever it might be, is mitigated or gone. And that’s where adaptogens come in. h. Adaptogens support your HPA axis. That stands for Hypothalamic-Pituitary-Adrenal Axis. What on earth is that? That is a subsystem in your body that forms a communication loop between two structures in your brain (the hypothalamus and your pituitary gland) and your adrenal glands (one those are located above each of your kidneys). Cortisol plays a big role in activating that system and your stress response. I. Adaptogens have been associated with supporting that HPA axis, maintaining a healthy stress response. But, the HPA axis is an important neuroendocrine system in the body because it also regulates other body processes like our immune system, digestion, mood, and energy storage. J. Remember, always check with your health provider before starting any herb and if you’re in the “all clear” then adaptogens can be a great addition to your health routine! KEY TERMS & IDEAS: Adaptogens: support body’s stress response, cognitive health, endurance, and exercise recovery A few adaptogenic herbs: Ginseng, Rhodiola, Ashwagandha, and Holy Basil Growing body of research to support their use Cortisol and Adaptogens: Cortisol is one of our main stress response hormones and adaptogens help maintain a healthy range or level HPA Axis (Hypothalamic Pituitary Adrenal Axis): cortisol activates this body system and your stress response Adaptogens support HPA Axis: helps regulate stress, immune system, energy, mood and more Adaptogens can help pre- and post- workout 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/ “Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity” Curr Clin Pharmacol. 2009 Sep;4(3):198-219. https://www.ncbi.nlm.nih.gov/pubmed/19500070 “Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial” J Evid Based Complementary Altern Med. 2017 Jan;22(1):96-106. https://www.ncbi.nlm.nih.gov/pubmed/27055824 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

NEW SERIES: Spartan HEALTH with Dr. Nada Milosavljevic every Sunday Your five senses are your body’s most direct connection to the outside world. They take in information 24/7 whether you know it or not. Harnessing any one of your senses can be a powerful way to stimulate the brain to achieve optimal results. WHAT WE COVER: What are essential oils, often abbreviated as EO’s? Essential oils come from plants, trees, flowers, and shrubs. Essential oils are the essence of the plant and in those oils you’ll find the plants hormones, neurotransmitters, and growth factors. Some potent stuff to be sure. EO’s can be inhaled, diffused in the air or applied topically. The interesting thing about using your sense of smell and inhaling them it that it’s one of the most direct connections to the brain for a natural but rapid response. If you apply them topically know that they should be blended in another oil or water-based mixture so they don’t irritate the skin. But, EO’s are small enough molecules they can pass through the pores and enter the body. What EO’s can help with your workout and give you that extra boost and spring in your step?           Three words: Citrus, citrus, citrus. The citrus family includes, grapefruit, orange, lemon and lime and they are central nervous system (CNS) stimulants. They upregulate, activate and energize your brain! The two I’m focusing on today are grapefruit and lime.           First up, Grapefruit: While it has grown in the West Indies since at least the 18th century, it wasn’t widely known in the US until the 20th century. Today, there are at least 10 different varieties of grapefruit. Its essence or oil is prepared from its flowers and its powerfully fresh aroma can energize your senses!           The other EO I’d like to tell you about is Lime: If you only use it in the kitchen to add some tanginess to your tacos or flavor a margarita, you are really missing out! Lime has important health and energy-boosting properties and can be combined with grapefruit for a wonderful 1 to punch to stimulate your mind and give your work out a boost! How to use them? You can use a towelette, wipe, tissue, gauze add a few drops of the energizing oils and inhale for 1-2 minutes. Repeat as needed and amp up your workout routine…naturally! KEY TERMS & IDEAS: Essential Oils: E.O.s Eo’s: plant hormones, neurotransmitters, growth factors Sense of smell/olfaction one of the most direct sensory connections to the brain Application: inhaled, topical, diffuser EO’s: Citrus fruit family - stimulate/upregulate the C.N.S. (central nervous system) Citrus family: Grapefruit, Orange, Lemon, and Lime Pre-workout: Inhale for 1-2 min or apply topically to energize your workout 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/ .com/sagetonic/ “Holistic Health for Adolescents” http://books.wwnorton.com/books/Holistic-Health-for-Adolescents/    “The potential of positive places: senses, brain, and spaces” https://www.tandfonline.com/doi/abs/10.3763/inbi.2010.0042         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

In our last podcast, Dr. Nada shared her insights about trends in integrative medicine. This week, we’re focusing on her own business, Sage Tonic, specifically on her strategies for creating long term economic sustainability of her enterprise. We’ll also learn how she uses “cross-talk” to help generate ideas and energy when she needs to innovate. We’re starting off the podcast with some Q&A from listeners about integrative medicine. Highlights 1:40 Q&A: How many Americans suffer from anxiety? 2:40 Q&A: Headache, depression and sleep disorder: what are the numbers? 3:30 Q&A: How much is Complementary and Alternative Medicine (CAM) growing? 5:00 Q&A: What are some reasons for the growth in CAM? 6:50 What’s your approach to keeping your business successful? 8:40 The possibilities of corporate wellness programs; partnering with portable devices 9:20 Unanticipated applications of CAM 9:45 1) CAM used by a police officer to help recruits with stress 11:20 2) CAM used at a pediatric hospital 14:00 Being open to partnerships … that leads to “cross-talk” 15:30 The best innovation occurs across disciplines 17:30 What’s keep you searching for innovation throughout your career? 18:00 Countries that don’t value innovation don’t improve their societies as quickly as they could https://www.giminstitute.org/

“It’s only been … more recently in Western medicine that you hear about that mind-body connection. But we now know that the two are inseparable. Various systems in the body do cross-communicate and you can’t treat a particular condition in isolation of the rest of the body.” Dr. Nada Milosavljevic is an entrepreneur, innovator, author and faculty member at Harvard Medical School. She now runs her own private practice in integrative medicine in Newton, Massachusetts and is the founder and CEO of Sage Tonic, which offers an innovative evidence-based holistic program and mobile tech for wellness. This first of two podcasts with Dr. Milosavljevic focuses on her general approaches to integrative health and her path to moving from downstream methods of healthcare (like pharmaceutical products that general deal with problems that have already become acute) to upstream methods of healthcare (like many approaches taken by today’s complementary and alternative medicine, or “CAM”). CAM is becoming a huge trend within the health and wellness industry with global consumer demand rising to an estimated annual amount of $115 billion. Highlights: 0:20 – Sage Tonic description: a sensory platform providing evidence-based holistic treatments for on-the-go wellness 4:55 – Learning about medicine while working as a patent attorney for biotech / pharma 6:00 – Looking to prevent depression in young adults (which often begins at age 17) 9:55 – Ease of delivery an important part of these integrative therapies 11:40 – Our senses are our only connections to the outside world and are crucial in dealing with anxiety and depression 12:45 – The best innovation comes from cross-disciplinary work 14:40 – The growing trend in evidence-based holistic medicine 16:30 – Personalized medicine trend: it’s not just sophisticated use of genetic research 18:10 – Patients need help navigating through the huge amounts of information that is available on health 21:00 – A lot of pharmacology doesn’t solve many mental health problems: the turn to prevention 22:20 – Prevention and personalization seem to be the two big trends in medicine … and help with curbing “diseases of lifestyle” 25:40 – Western medicine is looking at models of Eastern medicine to explore the mind-body connection