Joe De Sena, the entrepreneur behind the Reebok Spartan Race, recently published a book in which he explains how to improve your lifestyle to have a Spartan life, that is, as a warrior.
Joe De Sena’s mission is ambitious: he wants to lead 100 million people to abandon bad eating habits and a sedentary lifestyle to become better versions of themselves.

This is what he explains in his book “ The Spartan Way ” where he also illustrates the principles of his diet. Sena was
recently invited by Dr. Oz , as part of the Usana project, where he talked about the importance of a healthy lifestyle and a few rules to follow to revolutionize your life from scratch. Let’s see them together.

THE SENA DIET, THE DIET OF THE INVENTOR OF THE SPARTAN RACE

Joe De Sena’s diet is a one hundred percent natural diet.
Joe has been vegan for a few years, and has shown how a vegan diet fits perfectly with an athlete’s life. But he doesn’t push everyone to a vegan diet. His motto is to eat a one hundred percent natural diet.

1. FOOD YES OF THE SENA DIET.
   Fruits, vegetables, honey, nuts, oil seeds, only sprouted grains (such as bulgur or quinoa, which germinates easily if you leave it to soak for a few hours), legumes and a little vegetable oil. To this vegan base you can add eggs, little meat or fish or low-fat milk or low-fat yogurt, as long as it is 0 km. So the first step towards a new lifestyle starts with these foods, yes, converting to a diet completely far from all forms of industrial food.
2. WHAT TO DRINK.
   Joe De Sena is categorical on this point. You only need to drink water. No juices, smoothies, zero calorie drinks. Only water (and of course tea and herbal teas).
3. DO INTERMITTENT FASTING.
   The Sena diet does not count calories, but focuses on natural foods and movement. However, Joe recommends eating within an eight hour window, and avoiding eating for sixteen straight hours.
4. DON’T COUNT CALORIES, SIMPLY EAT.
   Are you among those who eat pancakes for breakfast, a sandwich for lunch and a slice of pizza for dinner? It’s like eating a cake with every meal, explains Joe, who instead of counting calories invites you to eat whole, whole, and as simple as possible. If you ate a large carrot instead of a sandwich, you would easily feel satiety.
   For this better a salad than a soup, and an apple from a smoothie. Whole, natural food allows you to get full, nourish and not mind the calories.
5. MOVE.
   Obviously the Sena diet is 80% nutrition and 20% physical activity, but you can’t expect the man behind the Spartan Race to tell you to do nothing but revolutionize your board. In fact, Joe recommends getting up early and carving out any downtime for some activity.
   Laziness, he explains, is an excuse.
   If you have ten free minutes you can do a lot of exercises in a short time or a jog on the spot.
   Ten minutes here, five minutes there, or carving out some space before going to work, and every day anyone can train if they just want to. If he says he doesn’t have time, he’s just justifying himself. Anyone who has time to walk up the stairs with shopping bags.
   And above all it is important to stretch: stretching even just for a minute, but frequently, helps a lot health. Mobility is also essential for athletes.