The Better Man Podcast

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There's a male loneliness epidemic ripping through society. I've felt it. You've felt it. I'm willing to bet the vast majority of listeners have felt it too.

But hearing about it or feeling it yourself is a totally different thing than doing something about it.

And so, since I've been feeling the loneliness that comes when all of your time is consumed by work and family, I decided to try a few different ways to connect with other men on a deeper level.

In today's show, you'll hear what I discovered about male loneliness from running these social experiments, the #1 thing holding you (and other men) back from building better friendships, and a few simple ways you can find more connection and become less lonely in your day-to-day life.

Listen now.

Other highlights include:

The weird connection between social anxiety and a lack of a fulfilling social life that's easy to overlook (2:36)
How I started to address my own lack of social connection in my own life (3:06)
How simply conversing with other men can help you make significant strides in your mental and emotional health (6:28)
Why do men suck at friendships compared to women? Here's why it has to do more with guilt than you realize… (7:12)
My favorite "ice breaker" for going deeper into a surface level conversation (12:31)
The incredible burden unfelt emotions have on you (and a reliable way I've found to help me feel them before they bubble up and explode) (16:45)
The "Stoics have emotions too" secret that helps you process and feel your emotions without bending to their will (18:20)

Resources mentioned in this episode:

Man Flow Yoga Events: If you've been battling some of the themes I brought up in today's show alone, I want to invite you to come to an in-person event with me and other like-minded men. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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Michael's worked with over 1,500 men over the last 7 years helping them to conquer every type of sexual dysfunction they're going through.

One such way sexual dysfunction manifests is with an inability to last longer than 60 seconds during sex. Or premature ejaculation for short.

The problem Michael's stumbled upon, both through his own struggles and with coaching 1,500+ men through it, is that kegels are not enough. Sometimes they can actually make you finish quicker. But the reality is, if kegels solved this problem reliably for men, no man would suffer from finishing too soon.

The real root of the problem is deeper and scarier:

Your nervous system.

Modern life is set up in a way that sets everyone at a higher baseline level of the sympathetic nervous system (also known as the fight-flight-freeze response). This naturally lowers how long you last in bed. And then there are other problems like porn, sexual shame, emotional dysregulation, lack of emotional expression, overthinking, and the list goes on.

In other words:

If you struggle with premature ejaculation, you likely think it's a purely physical condition. But Michael's work over the last 7 years shows us that treating it as a purely physical condition sets you up for failure.

That's the bad news.

The good news?

Michael's helped thousands of men like you and he shares some of his top tips in this episode.

Here's what Michael and I discuss:

Why premature ejaculation isn't only a physical issue
How your mind hijacks your nervous system and makes you finish faster
Why feeling your way into lasting longer is a more effective strategy (and Michael's favorite tools that make this easier)

Other highlights include:

How treating premature ejaculation like a purely physical condition can tighten its grip on your sex life (1:15)
Why kegels can actually make you finish sooner (1:53)
The strange way modern life itself can make you climax faster (and the holistic solution to last longer) (2:46)
The "Pelvic Repatterning Method" Michael Hodge first used on himself, then 1,500 of his students, to reverse their sexual dysfunction (7:50)
How to naturally take the pressure off of sex by engaging the 5 senses (and some of Michael's favorite activities to accomplish this) (19:12)
Why Michael's 8-week "Vigor" program, currently 15% off to the MFY Community - the coupon's in the show notes, can help you last far longer in bed in two short months (and maybe even faster!) (20:22)
The biggest mistake men make when they're trying to regulate their nervous system (25:19)
How your intelligence holds you back from healing your emotional gunk that's causing your nervous system to go haywire (27:38)

Guest Bio:

Michael Hodge lived through 5 years of severe pelvic pain, urinary, and sexual issues. By merging his own healing experience with nervous system practices, he is helping thousands of men to transform their pelvic health. He also really likes dark chocolate and produces euphoric dance music.

Resources mentioned in this episode:

Transform Men's Pelvic Health Website: https://www.transformpelvichealth.com/
Miachel's Vigor Sexual Strength Program (for ED and PE): https://bit.ly/vigorstrongsex

(Use code MANFLOW to save 15% on Michael's Vigor program.)

Overcome Pelvic + Urinary Issues Program: https://bit.ly/overcomepelvicpain
Follow Transform Men's Pelvic Health on social media:

Youtube: https://www.youtube.com/@TransformPelvicHealth

Instagram: @transformpelvichealth

Tik Tok: @transformpelvichealth

Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7
Man Flow Yoga Events: Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/

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I ended up in the ER last week after my wife and mom had to threaten me with an ambulance because they thought I was having a stroke.

(I didn't have a stroke, but I am dealing with, and on medication for, a case of stress-induced Bell's Palsy.)

This surprise visit to the ER was a wake-up call for me on several fronts:

Not only did I need to be threatened with an ambulance to go to the ER (I didn't think I was tough or anything… I just thought I'd be fine), but I was also surprised by just how many difficult emotions came up for me while getting an MRI and learning about my Bell's Palsy.

Anyway, I promised myself I wouldn't make a podcast about this if it felt like work. But I think it can help you - whether you're going through something similar, battling your own kind of health problem, or just dealing with the harsh realization that you can't have full control over your future.

Here's what I share in this episode:

Why being in "great" physical health doesn't grant you full control over your health
The most important things I learned about myself and my emotions from this surprise ER visit
Why the cost of your health is a lot less than whatever the doctor's visit or ER trip will cost you

Other highlights include:

How my brain thought I was just fatigued when my eye started twitching and my face started looking asymmetrical (my wife and mom had to threaten me with an ambulance!) (1:07)
Why I was surprised to go through such a wide range of emotions when I was getting an MRI (I mistakenly thought mindfulness would help me counteract the shocking sense of panic) (5:44)
Did you know 5 out of 10 people who get an MRI have to hit the "tap out" button? Here's how I managed to get through it… (7:06)
How I learned the hard way that I need to take my stress management more seriously (8:31)
The most important lesson I learned from my surprise ER trip where I thought I was having a stroke (it's just Bell's Palsy, I didn't have a stroke, and I'm doing okay) (11:29)
A weird way a scene from The Pitt (a very dramatic and intense show depicting what an ER room in Pittsburgh is like) made me feel better about my medical bills (14:30)

Resources mentioned in this episode:

Man Flow Yoga Events: If you ever wished that you could do yoga with me in person, I may just be coming to a city near you. Find the full list on in-person MFY events here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: My breathing practice helped most in the MRI than any other training I've ever done. Breathing is a natural extension of the MFY method. Experience it for yourself by starting your 7-day free trial here: https://shrtlnk.co/kP8M7

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Today's guest, Jason Gabrieli (COO and co-founder of HFM), was mostly active growing up. But then, like what happens with most men, life got into the way:

He was building a business, raising a family, and let his health and wellness slip by the wayside. One day, he "came to" when he got stuck on the ground, writhing in back pain and hip tightness, unable to get up from playing with his 4- and 2-year-old kids.

He knew he needed to make a change, but wasn't sure what. He also noticed he picked up some unhealthy habits - like yelling at his kids or having a fuse that was too short. And since he came from a family with diabetes, he was starting to worry about his longevity.

So, he decided to get some blood tests done … and discovered he was in "pre-diabetes" territory. Diabetes would be coming to him soon if he didn't make serious changes to his lifestyle. And he was only 37 years old at the time.

That's when he decided to make one decision that changed the trajectory of his longevity, fitness, and life:

On December 31, 2023, Jason (having beaten up his body from years of using improper technique in the gym) logged into his Man Flow Yoga account, sat down and used the "7 Why's" exercise to create his New Year's Resolution.

Since then, he's dropped 58 pounds (and counting). He addressed every nagging injury and aching pain in his body one by one. He learned how to better control his breath and lower his stress. And, he's been a happier, healthier, and more present husband and father ever since.

Jason's story shows you what's possible when you pick a system and stick with it… he shares tips for motivating yourself when doing something healthy is the LAST thing you want to do… and he demonstrates that a scary blood test result does NOT mean that you're destined to suffer the consequences of living a poor lifestyle.

Here's what Jason and I discuss:

How to see the silver lining after getting a scary blood test result
Why adjusting your routine (like going from being a night owl to an early riser) can be THE thing that starts the snowball effect to better health
How spending one dedicated evening going through the "7 Why's" exercise can change the trajectory of your fitness journey, your relationships, and your life

Other highlights include:

How Jason finally stopped fluctuating up and down with his weight and instead lost weight and kept it off for good (5:00)
Why Jason discovering that he was pre-diabetic, at only 37 years old, scared him enough to take his longevity seriously (9:32)
The slow and subtle way using bad technique in the gym haunts your body for years and even decades afterwards (10:50)
How to realize if your natural instinct to be a night owl is actually serving you (or, if like Jason, it's actually making you exhausted, irritable, and burnt out) (12:18)
Why making intentional trade-offs can save you from the life of despair that comes naturally equipped to "making it work" (15:59)
The "7 Why's" method that Jason used on New Year's 2024 that forever changed his routine, his relationship with his family, and his expected lifespan (16:49)
Why stretching your back is the WORST way to eliminate low back pain (do this instead) (24:02)
How turning your chores into "transition activities" make them more fun, eliminate more stress, and allow you to be more present (32:58)
How Jason has consistently been under 220 lbs for the first time in 15 years (42:45)

Guest Bio:

At HFM, as Chief Operating Officer and firm co-founder, Jason Gabrieli is the integrator in the truest sense of the word. He takes all the moving parts, lines them up, and builds the systems and processes that turn good intentions into real outcomes for the firm and for the business owners he serves every day.

Jason leads the design and execution of HFM's service models, ensuring every client gets what they need. Whether it's a young family trying to figure out their first steps or a contractor running a $10M dollar shop, everyone gets clear guidance, straight advice, and a plan that actually pushes their balance sheet forward.

For the last decade he has been building the operational backbone at HFM while getting deep into the world of entrepreneurs who live and breathe their businesses. That work is really what sparked BuiltWealth™.

And Jason is not just behind the curtain. He's in the meetings. He's asking the frank, exploratory, and sometimes weird, questions. He's helping owners sort through the real-world stuff. What is my business worth right now? How do I structure this deal? Am I paying more in taxes than I should? Where should liquidity come from? How do I get my retirement plan to work for me and for my team?

He likes helping people avoid the expensive mistakes that can sneak up on busy owners. It's all about giving them a scorecard and helping them make wise financial decisions.

When he's not building companies or talking strategy with clients, he's usually with his wife, Carolyn, and their very energetic crew of little kids. Most likely at the shore, riding in a boat, or trying to sneak in a cigar with friends.

Resources mentioned in this episode:

Check out Jason's podcast, Entrepreneur's Journey: On Apple Podcasts here: https://podcasts.apple.com/us/podcast/entrepreneurs-journey/id1588119763 (or anywhere else you listen to podcasts)
Check out Jason's business, HFM Investment Advisors: If you're a business owner doing $10M+ and would like to manage your wealth better, Jason and his team have you covered here: https://hfmadvisors.com/
Man Flow Yoga Events: While Joe started his wellness journey before attending the LA Wellness Weekend, he emphasizes it was a key part to his continual weight loss. If you want to experience what caused Joe to lose an additional 30 pounds, find the full list of cities we're coming to and secure your ticket to a MFY in-person event here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Joe also credits his yoga practice to being paramount to his 55 lb. weight loss journey. If you want to follow in Joe's footsteps, start your 7-day free trial here: https://shrtlnk.co/kP8M7

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Today's guest, Joe L., was blindsided about two years ago when he went to donate his blood and was denied. Joe has O- blood, which means every other blood type can accept his. As such, he's always been a big proponent of donating his blood.

But he was denied a few years back because his blood pressure was sky high.

Joe never would've suspected that his blood pressure was high at the time. His doctor then prescribed him blood pressure medication. But Joe didn't want to live the rest of his life dependent on medicine. So he asked his doctor to give him six months to lose some weight and see if he could be taken off blood pressure.

Then, his doctor gave him life-changing advice:

Lose 10 pounds. And when the first 10 pounds are gone, lose 10 more.

Since this trip to the doctor's office in February 2025, he's…

Lost 55 pounds
Found out his hormones were out of balance and fixed his low testosterone and high prolactin levels (which made his libido return with a vengeance)
His confidence has gone through the roof
He stepped out of the depressive cloud that's been following him for most of his life

And he even told me that he feels better today, at 62 years old, than he felt 20 years ago!

How did Joe do it?

He followed his doctor's advice: He broke down his wellness journey into baby steps, stayed the course, and he feels like a completely different person some 17 months later.

Not only does Joe's story prove that you are NOT too old to make significant health and lifestyle changes, but you'll also find that it was easier than you thought it would be if you follow the "baby steps" method.

Here's what Joe and I discuss:

Why being afraid of your doctor can put you into an early grave
How Joe realized that aging was NOT the primary reason his body and health started falling apart
Why taking your wellness journey seriously will transform your life in ways that seem impossible right now

Other highlights from this episode include:

How Joe avoided the "silent killer" (high blood pressure) after being denied to donate his O- blood (3:03)
The "Baby Steps" method that saved Joe's life as he turned 10 pounds of weight loss into losing 55 pounds (4:47)
2 exercises Joe started to lose his first 10 pounds without injuring himself like he always seemed to do in the gym (10:30)
How coming to the MFY Wellness Weekend in LA last year motivated Joe to lose an additional 30 pounds (15:04)
Does your head pound when you're doing downdog? If so, don't ignore this warning from Joe at (22:50)
How to protect your fitness journey when you're plateauing and becoming hopeless over your lack of progress (26:00)
How Joe learned - and fixed - his dangerously low testosterone levels and dangerously high levels of prolactin (and how fixing his hormones accelerated his weight loss and restored his lost libido) (30:47)
The trick to losing weight without giving up drinking alcohol completely (38:34)

Resources mentioned in this episode:

Man Flow Yoga Events: While Joe started his wellness journey before attending the LA Wellness Weekend, he emphasizes it was a key part to his continual weight loss. If you want to experience what caused Joe to lose an additional 30 pounds, find the full list of cities we're coming to and secure your ticket to a MFY in-person event here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Joe also credits his yoga practice to being paramount to his 55 lb. weight loss journey. If you want to follow in Joe's footsteps, start your 7-day free trial here: https://shrtlnk.co/kP8M7

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There is nothing more deeply humiliating or shameful, to men, than suffering from any kind of sexual dysfunction.

You feel like less of a man. You lose your natural sense of masculinity. And it allows your shame to consume your mind and trick you into thinking you'll be laughed at if you bring it up to other men.

But something magical happens when you can talk about it openly:

It loosens the pressure vault and lets the tension in your nervous system relax. Why? Because your sexual wellness isn't just about doing more kegels. In fact, that misses the point entirely.

Perhaps nobody knows this better than today's guest, Michael Hodge.

Michael lived through 5 years of severe pelvic pain, urinary, and sexual issues, which culminated in his wife telling him that she doesn't want to have sex with him anymore.

Since then, he's merged his own healing experience with somatic nervous system practices which saved his sex life (and possibly his marriage). Beyond that, he's helped thousands of men transform their sexual and pelvic health issues too.

Today's episode will transform how you think about - and approach - your own sexual wellness. You'll see why it's a necessary ingredient to your overall holistic health. And you'll leave with weird techniques that can make a significant difference to your connection and sense of pleasure (versus pressure) when it's time to "get busy."

Here's what Michael and I discuss:

Why your sexual health means so much more than your penis or pelvic floor
How bringing more sexual energy into your platonic relationships improves your sexual relationship with your partner
Why the best way to improve your sexual health is by playing more in your day-to-day life

And so much more, including…

Why putting too much emphasis on exercises to address underlying sexual dysfunction can sometimes miss the forest for the trees (1:53)
How Michael's been through the complete ringer of pelvic floor and sexual health dysfunction - and what helped him to recover "down there" (6:43)
A strange connection between "nice guy complex" and sexual dysfunction (10:08)
Why type T personality types usually finish the quickest in bed (and how addressing your nervous system can help you last longer) (11:03)
How somatic techniques can be wildly effective if you're prone to bottling up your emotions (this made Michael cry the most primal cry of his life) (14:04)
The scientific reason why purely mechanical approaches to ED and other types of sexual dysfunction leave you hanging (17:56)
Do you feel "trapped in your body" when making love? Here's why this is a common feeling (22:06)
How to instantly quell any feelings of guilt or shame when you're getting busy (and why this nervous system technique will help you last longer and enjoy sex more) (25:45)
Are you scared that your partner will leave you because of your bedroom performance? Michael's wife said that to him once (and here's how he fixed it for good) (26:21)
How to significantly increase how long you last by doing something that will make you recoil … but it WORKS! (43:01)

Guest Bio:

Michael Hodge lived through 5 years of severe pelvic pain, urinary, and sexual issues. By merging his own healing experience with nervous system practices, he is helping thousands of men to transform their pelvic health. He also really likes dark chocolate and produces euphoric dance music.

Resources mentioned in this episode:

Transform Men's Pelvic Health Website: https://www.transformpelvichealth.com/
Miachel's Vigor Sexual Strength Program (for ED and PE): https://bit.ly/vigorstrongsex

(Use code MANFLOW to save 15% on Michael's Vigor program.)

Overcome Pelvic + Urinary Issues Program: https://bit.ly/overcomepelvicpain
Follow Transform Men's Pelvic Health on social media:

Youtube: https://www.youtube.com/@TransformPelvicHealth

Instagram: @transformpelvichealth

Tik Tok: @transformpelvichealth

Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7
Man Flow Yoga Events: Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/

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If you're a dad, especially if you have younger kids, then you know how quickly your home can go from clean and organized to a chaotic disaster.

Whether you realize it or not, this physical clutter takes a toll on you - emotionally, mentally, and spiritually (even if you have a high tolerance for clutter, which is something I was not born with).

With Father's Day around the corner, and as a dad of two young kids myself, I invited the PERFECT guest for today's Father's Day themed show:

Tyler Moore aka The Tidy Dad!

Tyler is a public school teacher, best-selling author of Tidy Up Your Life: Rethinking How to Organize, Declutter, and Make Space for What Matters Most, and perhaps most impressive, is that he's a father of three living in a 700 square foot apartment in New York City.

Squeezing five people (including three children) into a 700 square foot apartment is not easy. He doesn't have the luxury of excess physical space that many of us do.

And yet, his apartment stays cleaner, more organized, and more efficient than the vast majority of living spaces. Mine included.

And you know what?

After Tyler created a system to keep his 700 square foot apartment clean, organized, and useful … he realized how crucial his "tidying up" methods are when applied to other, more important areas of life like his relationships, his career, and his overall life.

This is a fantastic episode even if you're not a dad, even if you live in a spacious home, and even if your living space isn't cluttered.

Here's what Tyler and I discuss:

How to declutter your life according to a dad of three living in a 700 square foot apartment in New York City
The vicious way keeping up with the joneses fills your house with useless stuff
How physical decluttering and organization applies to more important areas of your life too

Here's a sneak peek at what's in this episode:

How 30-day experiments can give you a completely new experience of life (without boxing you into a certain identity) (1:58)
Why The Tidy Dad spends his mornings with Man Flow Yoga (3:13)
The absolute worst way to start your morning (and you probably do it too) (8:34)
A silly question to ask about your clothes that will give you instant clarity over whether it can be safely donated or kept (14:11)
The strange way certain color clothing gives you a boost of confidence (18:16)
How thinking of the rooms in your house as zones can tidy up a cluttered space almost overnight (and why it might address your hidden dissatisfaction) (24:56)
An ingenious "toy" idea for your kids that will be consumed in quick order (41:00)
How to jump off the train that leads to an endless accumulation of stuff (and the sneaky cause of it) (42:41)
Why the simple act of naming stuff around your house means you can tidy it (54:42)
The suffocating "Internalization" trap that men, and particularly fathers, fall into and the simple, yet identity-shattering way out (56:43)

Resources mentioned in this episode:

Man Flow Yoga Father's Day Sale: Tidy Dad-approved. If you're seeing this before Monday, June 22, we're currently having our biggest sale of the year. Become a Man Flow Yoga Lifer here: https://manflowyoga.com/fathers-day-2026/
Get Tyler's Book: Tidy Up Your Life: Rethinking How to Organize, Declutter, and Make Space for What Matters Most on Amazon here: https://www.amazon.com/Tidy-Your-Life-Rethinking-Declutter/dp/0593797833
Read The Tidy Times (Tyler's Substack) and learn how to become more tidy in your day-to-day life: https://tidydad.substack.com/
Listen to Tyler's Podcast, Tidy Tidbits, available wherever you listen to podcasts.
Follow Tyler on Instagram: @TidyDad (https://www.instagram.com/tidydad/)
Check out The Tidy Dad website here: https://thetidydad.com/
Man Flow Yoga Events: Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/

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I've always been suspicious of this idea that becoming more selfish is the path to happiness. It feels like a lie. Especially when you're a father.

But you know what?

After hosting a handful of in-person events this year, I've noticed a silent crisis amongst men: We don't know how to get our needs met. We carry around invisible rucksacks that weigh us down, dim the color and depth of our world, and snatch peace, fulfillment, and joy from our grasp.

My suspicion about doing things that benefit me was an example of this invisible weight. Maybe yours is a productivity hack, a fitness schedule, or a weight loss journey. Defense mechanisms like these are smart and cunning, so they'll dress themselves up in a way that feels like moving forward…

…while you slowly watch your world get duller and less fulfilling around you.

So ponder these questions:

What if there was nothing to fix about yourself?

What if you didn't have to fill every spare second of your schedule to feel like enough?

What if you didn't need to become a better man to be happy and fulfilled and connected?

Join me as I try to answer these existential, yet empowering questions.

Here's a sneak peek at what's in this episode:

Why optimizing only your physical fitness leaves your mental, emotional, and social fitness hanging (0:27)
How the wrong environment can leave past pains and traumas trapped in the physical body (and why giving yourself a break from the daily drudge of your routine makes it easier to let them go) (1:22)
The invisible 60 lb rucksack that modern men carry on their shoulders without experiencing the immense relief that comes by setting it down (3:12)
Why losing weight can't make you happy forever (and what you actually need to do to feel the peace, fulfillment, and joy that's always available) (8:15)
Why you can't out-exercise a bad diet and you can't out-work a negative emotional pattern (and what to do instead to become the man you want) (8:43)
How approaching your emotions as THE solution, instead of the problem, makes all of your goals more achievable and more fun (10:18)
A heavy realization I made after recent Man Flow Yoga Events about why something feels like it's missing in so many lives of middle-aged men (19:00)
Why being selfish (like spending an entire weekend golfing) is perhaps the most counterintuitive, yet effective way to improve your relationships (24:32)

Resources mentioned in this episode:

Man Flow Yoga Events: Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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What if you could achieve all of your health goals without using any willpower, discipline, or external motivation?

It might sound too good to be true, but there's a surprisingly simple way to do this: Falling in love with your future.

Something magical happens when you fall in love with your future: You start to appreciate the mistakes you made (or will make) on your health journey instead of beating yourself up over them.

Today's guest, Scott, experienced this first-hand:

After retiring and moving to Hawai'i with his husband, the luxurious life caught up to his belly. One day, he looked in the mirror and hardly recognized himself because he gained so much weight.

Instead of beating himself up over it or worrying how he'll find the discipline to be consistent enough to lose the weight, Scott remembered to fall in love with his future.

Since that moment he looked in the mirror, Scott's done a complete 180. He started yoga and eating right. As his momentum grew, he started resistance training. And today, he's continually tinkering and integrating healthier micro habits into his daily life.

Scott comes loaded with helpful tips and tricks, mindset shifts, and ways to approach your fitness and health from a new perspective.

Here's what Scott and I discuss:

The micro habits Scott built to lose weight in retirement
How to eliminate the need for discipline and sacrifices when becoming healthier
How to create your own philosophies that can hold you up when accountability, discipline, and motivation fail

And more, including…

The spiritual mindset shift Scott went through after not recognizing himself in his mirror (and how this enabled him to be consistent without discipline) (3:11)
The slow and insidious postural destruction that happens when you sit at a desk for work all day (3:34)
Why the "Gravel Hill" technique can stop you from falling off the wagon completely when you feel discouraged or uncomfortable (6:16)
How to recognize your growth when you're miserable in the middle of the discomfort phase (8:16)
Why falling in love with your future unlocks the ability to look forward to stumbling on your fitness journey (9:19)
The counterintuitive reason to put yourself first in your relationship (it sounds weird, but Scott and his husband celebrate 30 years next year!) (16:58)
Why off-the-mat Man Flow Yoga helps ingrain the postural benefits more deeply into your body (and how to easily start doing this) (28:53)
How to start resistance training without stepping foot in the gym or even lifting weights (42:28)
The most effective dieting strategy if you're overweight and over 50 (48:51)

Resources mentioned in this episode:

Man Flow Yoga Events: Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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Our world has become too shackled into "black and white" thinking.

When something is considered "good," the negative trade-offs are ignored and neglected. When something is considered "bad," the good is disregarded and the baby gets tossed out with the bath water.

But the reality is that there's a lot more gray areas than we think. This is particularly true with charged topics like the differences between male and female, between masculinity and femininity.

The truth rarely exists on the extremes. Both sides of an argument have positive and negative aspects to think deeply about. And absorbing an entire belief system while disregarding the "other side" can lead to real disconnection in your relationships and with yourself.

Today's guest, Rafe Kelley (founder of Evolve Move Play), has lived out the consequences of falling into extreme camps. It caused a serious rupture in his marriage. But it's also taught him a valuable lesson:

How to take the good from bad belief systems, separate the bad from good belief systems, and create your own Bespoke Belief System that's unique to you and serves your highest self.

I encourage you to listen to this episode in its entirety. It is a heavily nuanced discussion of some of the hottest cultural topics and it may challenge some of your beliefs. You might feel yourself get pulled into the "cognitive miser" trap that Rafe mentions at the beginning of this episode.

But if you listen with an open mind, you'll get as much from this episode as I did.

Here's what Rafe and I discuss:

The differences between men and women (and why losing our sexual polarity is harmful to everyone)
How belief systems based on truth are surrounded by a foundation of falsehoods
Why considering beliefs from people you disagree with instead of throwing out anything not in your "camp" is one of the best ways to protect your closest relationships

And more, including…

The danger of falling into traps placed by "cognitive misers" that can mess up your entire belief system (and why a Bespoke Belief System shields you from this) (3:23)
Why do vegans become carnivore people? And how this ideological trap applies to every social media hot button (6:28)
The fundamental problem in society and how we can answer this delicate question responsibly (12:44)
Why does sexuality create so much guilt, shame, and trauma? (And the bizarre role played by living in a society based on Christian values) (21:25)
How we inherited a shame-based relationship with sexuality from the Middle Ages (and why it still exists today) (27:24)
Why misunderstanding the role males and females play leads to frustration in relationship and could even lead to divorce (41:31)
How ideological groups take a grain of truth then encode a false belief system around that seed (and how this wrecked Rafe's marriage) (50:17)
The overlooked negative trade-offs that naturally arise when we treat men and women as the same (and why respecting the differences means seeing differences as complimentary and not about superiority or inferiority) (59:42)

Guest Bio:

Rafe Kelley, founder of Evolve Move Play, pioneers a unique movement philosophy, merging parkour with martial arts and a deep connection to nature, fostering a holistic wisdom practice. With over two decades of teaching experience, he offers transformative retreats, workshops, and online courses worldwide. His work emphasizes the synergy between body, psyche, and environment, inviting exploration of personal potential and the sacred in movement.

Resources mentioned in this episode:

Rediscover your true nature through movement, play, and connection on Rafe's website here: https://www.evolvemoveplay.com/
Join Rafe's free online forum at: https://coaching.evolvemoveplay.com
Follow Rafe on social media below:

YouTube: https://www.youtube.com/rafekelley

Instagram: https://www.instagram.com/evolve.move.play/

Man Flow Yoga Events: Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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There are a lot of ways that fathers get in their own way of being a great parent. Sometimes it wears the mask of "self-improvement." Sometimes it gamifies your presence. And sometimes, it's a desire to overcorrect your parents' mistakes.

In many ways, it's much harder to be a father today than ever before too.

Gender roles are more fluid than they were in previous generations (but there's still value in distinguishing gender roles). Fathers are forced to feel through their feelings when it comes more naturally to think through them. And balancing the climate of your home, the relationship with your partner, and your responsibilities at work can lead to burnout.

That's why I was personally excited for today's follow-up discussion with Boys Will Be Men author and therapist and fellow father, Vince Benevento.

Vince answers all my toughest questions around:

The Gentle Strength method to become a stronger, and gentler, parent
How to be better at accepting yourself as you are today instead of who you'll become after hitting another milestone
How to better divvy up the balance of traditional and modern gender roles to best benefit your entire home

And more, including…

Why modern fathers have unique challenges previous generations didn't have (and how to better balance your responsibilities without burning out) (4:28)
How your tone, anxiety, and sense of urgency seeps into your climate at home even when it originates from work (6:38)
The insidious "Destination Mindset Trap" that stifles your presence when parenting (7:15)
Why men in particular are prone to gamifying being present (and why you might be blinded to how this interrupts presence) (9:25)
The best thing you can do if you have too much free time that will show you why you're more isolated than you acknowledge (11:43)
The real reason workaholics struggle in relationships that precedes working long hours and doing fulfilling work (17:25)
Why new parents have a tendency to overcorrect their parents' mistakes (and why this overcorrection backfires) (27:47)
Why the word "self-improvement" is a sneaky way you hold yourself back (40:44)
3 characteristics of "Gentle Strength" that make you a better parent in your children's eyes (even after you've drifted apart from your kid) (42:00)

Guest Bio:

Vince Benevento is the Director and Founder of Causeway Collaborative, leading and providing direct service for all three specialized teams. A licensed professional counselor, he holds a BA in Psychology from Wesleyan University and an MA in School Counseling from Fairfield University.

Vince began his career as an in-home therapist for adolescents and families at the Wheeler Clinic in Plainville, Connecticut, a regional behavioral health services provider. From there, he entered the corporate world, where he worked as a professional recruiter and honed his career-counseling skills. With this valuable experience under his belt, Vince transitioned back to individual and community-based counseling as an employment specialist for the Kennedy Center, one of Connecticut's largest and most highly regarded community organizations. At the Kennedy Center, Vince worked to find meaningful jobs for unemployed adults with psychiatric diagnoses and criminal histories. He joined Freudigman & Billings in 2010 as an educational therapist and completed a year-long internship in the Weston High School guidance department, where he initiated and co-led weekly support groups for at-risk-students. In 2012, Vince brought his skills and experiences together to start Causeway Collaborative.

Vince's work experience, whether in the corporate world or in counseling, is united by a single purpose: to help students, young professionals, and those who are struggling to plan for the future and to realize their potential.

Vince recently published the book, Boys Will Be Men: 8 Lessons for the Lost American Male too.

Resources mentioned in this episode:

Buy Vince's book, Boys Will Be Men: 8 Lessons for the Lost American Male on Amazon here: https://www.amazon.com/Boys-Will-Be-Men-American/dp/1959170317
Follow Vince on Instagram: @vince_benevento_LPC
Visit Vince's company, Causeway Collaborative, here: http://www.causewaycollaborative.com/
Or, check out Vince's personal website (for speaking and coaching) here: https://www.sharperformen.com/
Man Flow Yoga Events: Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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Despite what your mind visualizes when you're thinking about your fitness and health journey, reality is never as picture perfect.

You'll have various setbacks that threaten your confidence. You might struggle with mental health issues that ruin your consistency. And you might even go years without progressing towards a healthier, happier, and leaner version of yourself.

And you know what?

This happens to everyone, including former fitness professionals like today's guest, Man Flow Yoga Member Alan.

Alan started his career in the fitness industry as a gym manager and group fitness instructor.

But after spending a few years climbing the ranks of the gym and putting his body into what he thought was the best shape its been in, life threw Alan a wicked curveball:

He suffered a mini-stroke!

You would think that a mini-stroke would force Alan to take his health even more seriously, but it actually caused him to fall off the wagon. Shortly after, he was diagnosed with bipolar disorder, ADHD, and chronic depression - something he struggled with his entire life, but was only diagnosed with as an adult.

Alan didn't let this defeat him. Instead, he realized that a perfect fitness journey didn't exist, and started building his health and fitness back brick-by-brick. He started walking, then rowing, and then in October 2024 his journey took a quantum leap:

He joined Man Flow Yoga, which caused a snowball effect to his health and fitness. Today, he's stronger, happier, more resistant, and healthier than at any other point in his life.

His story shows you that your fitness journey will be full of peaks and valleys. And that the only way to fail is to give up completely.

Here's what Alan and I discuss:

How Alan utilized different medications to keep himself grounded when his mental health swayed
Why overthinking is the #1 threat to your health journey
How to be okay with the ebbs and flows of your health journey (so one mistake or misstep doesn't cancel out years of progress)

And more, including…

How Alan suffered a TIA (a mini-stroke) when he thought he was at the fittest of his life (3:33)
Why overthinking can sabotage your health journey (even after beating a major health complication) (6:36)
The best type of journaling to try if you have a bipolar disorder diagnosis (22:22)
Think you're "bad" at something? Use the power of "yet" to instantly make progress (22:32)
How to borrow motivational energy from your family when you're too depressed to exercise for yourself (25:50)
Why Man Flow Yoga enabled Alan, a former group fitness coach, to prioritize his health when HIIT, strength training, pilates, walking, and rowing didn't (33:33)
Going through a seismic career change? Alan shares why Man Flow Yoga can help save you from drowning in new stress (39:21)
Why relying on "negative motivation," while it can be helpful when you're starting, becomes a trap that keeps you stuck (and how to transmorph it into positive motivation) (43:58)
The #1 overlooked reason behind why it's easier to be consistent with Man Flow Yoga compared to any other type of fitness modality (45:22)

Resources mentioned in this episode:

Man Flow Yoga Events: Alan credits the 2025 DC event as a pivotal step on his journey. If you want to come to a 2026 in-person event, find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: For Alan, Man Flow Yoga was the ONLY fitness modality that made him prioritize his health when HIIT, strength training, pilates, walking, and rowing didn't.

What if you're the same?

There's only one way to find out:

Start your 7-day free trial and see why Man Flow Yoga works where other fitness modalities fail: https://shrtlnk.co/kP8M7

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If you're not training your mind, then someone else is training it for you.

Without your awareness, knowledge, or consent. And you only notice how deeply entrenched your conditioning when shit hits the fan.

Mark Divine (retired Navy SEAL Commander, best-selling author, and CEO of SEALFIT and Unbeatable Mind) returns to the Better Man podcast for a beautiful example of showing courageous vulnerability in today's show.

Because despite writing five books on mental and emotional health…

Despite being a retired Navy SEAL Commander and successfully founding multiple companies…

And despite having perhaps the most intense morning routine you'll ever hear about…

… shit still hit the fan for Mark, which reminds us that perfection isn't possible and to never get complacent.

Mark's one of my favorite guests. And you'll see why when you listen to this show.

Here's what Mark and I discuss:

Mark's exact 4-hour long morning routine (and the "shit hit the fan" story behind why Mark makes it so intense)
How to start a mental strength practice and use it to improve your emotional intelligence and resilience
How to bounce back after going through major setbacks without losing yourself

And more, including…

Why Zen monks break a sweat when they meditate - and easy-to-follow steps for beginners to train your mind to concentrate (2:58)
The "barbell curls for your brain" mindset shift that makes you look forward to meditation (even if you suck at it) (5:25)
How to train your mind like a Navy SEAL (and why you must rewire your brain or someone else will) (15:27)
Why training your mind to become "One Mind" allows you to perceive more than others think possible, to create with almost unlimited potential, and to stay young for as long as you need (19:21)
A simple practicing mistake almost all men make when trying to learn something new (23:28)
How gamifying your goals hijacks your mind and practically forces you to achieve them (24:52)
How to tap into a river of consciousness dating back thousands of years and "borrow" its energy by repeating ancient mantras (33:40)
Why the best way to "rewrite" memories of your past is to create memories of your future (44:20)
An extreme real life example of the imminent danger posed to and others by letting your emotions drive your actions (52:03)
Why doing the work Mark describes in this episode, work that can change your life in ways you can't even imagine right now, won't make you perfect (1:00:51)

Guest Bio:

Dr. Mark Divine|PHD is a retired Navy SEAL Commander, New York Times Best-Selling Author, Founder / CEO of SEALFIT and Unbeatable Mind, founder of multiple million-dollar businesses, lifetime Martial Artist, Ashtanga Yoga teacher, and host of the Unbeatable Mind podcast (recently rated #1 health podcast and #30 overall on itunes).

The U.S. Navy selected him to create a nationwide leadership and mental-performance program for the SEALs, designed to help elite teams excel under extreme stress.

Resources mentioned in this episode:

Find Mark's programs, coaching, books, and podcast on his site here: https://markdivine.com/
Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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Today's guest, Emmy-winning meteorologist turned podcast host and productivity coach, Ted Phaeton, knew something was missing in his life.

He had a great career.

He got the recognition he craved.

But he didn't have true autonomy and freedom and it was eating at him.

Ted realized he became too attached to his identity as a meteorologist. Meteorology wasn't his only skill. He's also honed and mastered a productivity system that led to winning an Emmy in meteorology without missing his kid's games.

Ted also knew that most men live lives of quiet desperation. He knew there was a male loneliness epidemic sweeping across the country. And he knew the wicked cycle (which comes natural to men) of how loneliness leads to taking on too much which leads to overwhelm and further isolation.

Ted wanted to help these men connect with other men like them. And so, he created new identities that he could lean on for wisdom.

The result?

He started The Modern Man Podcast and became a productivity and time mastery coach.

This episode is packed with helpful tips about creating a more fulfilling life, getting more done in less time (so you can spend more time on the important things in life like family), and how to radically change your internal dialogue and get out of your own way.

Listen now.

Here's what Ted and I discuss:

Why removing "discipline" from your vocabulary can make you consistent almost overnight
How to "visit" the little version of you to get clearer on your life mission
Plus, Ted shares some of his most effective and useful time mastery and productivity hacks

And more, including…

How to elevate your capacity to hold life and virtually eliminate drowning in overwhelm (4:09)
How to "sit in" multiple identities and pull wisdom from the most relevant one instead of being chained to a single one (6:51)
Why time blocking has been the most effective way for Ted to feel more present (try it if you also struggle to be in the moment) (14:19)
The "Tools of Time" secret that allows you to better bend time to your will (23:14)
How to start time blocking without whiteknuckling your calendar, getting overwhelmed, and quitting before it creates more time in your day (24:47)
How a "Should Detox" frees you from the mental burden of your internal dialogue and creates more time in your day to do the things you want (26:13)
The "Value Connection" trick that rewires your thinking patterns and creates motivation out of thin air by swapping a few words (26:55)
Why reducing friction (instead of beating yourself up with discipline) is a more successful long-term strategy for doing hard things that are easy to skip (32:06)
The "Habit Stack" method that makes building healthier habits so simple that your brain might immediately disregard it (but if you try it, you'll agree) (35:13)
Why the 10,000 hour rule popularized by Malcolm Gladwell has silently crushed more men's spirit and drive than perhaps any other idea (38:20)

Guest Bio:

Ted Phaëton is an Emmy Award-winning broadcaster and host of The Modern Man, a top 2% globally ranked podcast dedicated to helping men unlock their full potential. As a performance architect, he specializes in the Ops Audit, helping high-achieving entrepreneurs and leaders implement the Optimized Performance Systems required to master their time and scale their impact. Ted provides the proven frameworks and discipline necessary for men to lead with purpose and reclaim their freedom.

Resources mentioned in this episode:

The Modern Man Podcast: If you liked what Ted was putting down in today's episode, head to his website to listen to The Modern Man Podcast he hosts and the Noble Knights men's group he leads: https://TheModernManPodcast.com
Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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Today's guest, Jim (a Man Flow Yoga Member since 2018), had his life turned completely upside down shortly after he retired. He had a near-fatal heart crisis, technically died, and came back to life.

Here's how it happened:

Before retirement, he worked an ultra stressful job as a director of global health and safety and crisis management during both Covid and the Russia-Ukraine war. When he was offered early retirement, he took it without blinking.

A few months later, he pushed himself too hard doing yard work and ended up hurting his back. This forced him to be sedentary and to pop Ibuprofen like they were candy because they were the only thing that eliminated his pain.

Well, it turns out that Jim overdosed on the Ibuprofen he was taking. Something he almost completely ignored and chalked up to fatigue.

Fortunately, one day after exiting the shower, he noticed red spots all over his legs - a sign of overdosing on Ibuprofen. In an attempt to dilute the Ibuprofen, he combined water with a hydrator not realizing how much sodium content hydrators contain.

And so, his legs and hands started to swell to the size of balloons. Jim still wanted to tough it out and had no desire to go to the ER.

But his mother forced him to go. He looked sickly. And that trip saved his life.

In the hospital, they found water in his heart and lungs which prompted an immediate open heart surgery. During the surgery there were all sorts of complications and his family was left with a decision: Say their final goodbyes or put Jim on an ECMO machine.

They put him on an ECMO machine and saved his life. But his journey wasn't over yet. Part of his recovery was being in a drug-induced coma for 9 days. And then intensive physical therapy afterwards.

Anyway, this happened a little over a year ago. Jim still isn't quite 100%, but he also feels better, more fulfilled, and more alive now in his "second life" than he ever felt in his first.

Jim's story is an incredible and eye-opening one.

Listen now.

Here's what Jim and I discuss:

Why all men need to know their numbers like the back of their hands. (It can save your life. Seriously.)
How Jim went from being doctor-adverse to being one of the best spokesman for men's physical health
Life lessons from coming back from death (and why you don't need to wait until a near-fatal experience to make changes that benefit your long-term health)

And more, including…

How Man Flow Yoga helped save Jim's mental health after being in charge of crises (like covid and the Russia-Ukraine war) as director of global health and safety and crisis management for a global company (3:17)
The blistering decline of health Jim experienced after retirement (first he hurt his back, then became sedentary for months and popped ibuprofen to the point he overdosed, and lastly he suffered a near-fatal heart crisis) (4:49)
Here's what Jim remembers from his heart stopping in the middle of open heart surgery and from being on a 9-day, drug-induced coma (11:38)
How Jim managed his emotions after going from being completely independent to utterly dependent during recovery of his near-fatal heart crisis (18:17)
Why do so many men avoid the doctor? Jim was one of these men who thought he was invincible… here's his advice after almost dying (20:01)
How being courageous and vulnerable with your body can literally save your life (30:05)
How music therapy saved Jim's memory after losing so much oxygen in his brain that his doctors were worried he'd have severe memory deficiencies for the rest of his life (37:44)

Resources mentioned in this episode:

Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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Human beings are designed for the consumption of fruits and vegetables.

That single sentence is what inspired today's guest, Dr. Douglas Graham, to experiment with his diet for decades, which led to his creation of the counterintuitive 80-10-10 Diet. He's sustained this dieting approach for 40 years even though it defies the most common advice from "health experts."

And it's also why Dr. Graham doesn't cook his food.

This is an eye-opening episode that will challenge your beliefs about health, diet, and longevity. It certainly challenged my beliefs.

It is NOT about biohacking (because Dr. Graham doesn't believe in it).

It is also NOT about prioritizing protein consumption.

Instead, it's about controlling the parameters (substances, forces, influences, and conditions) that create health in the human body.

Listen now.

Here's what Dr. Graham and I discuss:

Are humans herbivores by design? All the evidence suggests that's the case…
The truth about eating a raw food diet (and why a cooked food cannot be considered a "whole food")
Why you might be eating too much fat and too much protein

And more, including…

How modern society approaches health in the complete opposite way (instead of focusing on the causes of disease, it's often more helpful to focus on the causes of health) (8:09)
Here are 2 reasons why you don't feel better after seeing a chiropractor straight from a retired chiropractor himself (12:34)
Why your body responds to all types of trauma -- physical, chemical, or emotional -- in the same exact way (and what this insight means for recovering from trauma) (13:45)
Why most of trauma the average person has today comes from chemical trauma (NOT emotional or physical though those types can happen) (15:43)
A scientific reality that explains why cooked food can lead to disease (18:09)
How Dr. Graham's strict raw fruit and veggie diet made his endurance go through the roof, gave him pristine mental clarity, significantly increased his recall, allowed him to cut his sleep by 25% without any negative effects, and even made him more compassionate (25:02)
The "80-10-10 Diet" popularized by Dr. Graham after experimenting with all sorts of diets (many of which you've probably never even heard of) for a decade (26:57)
How reducing the fat intake of type 2 diabetics caused 100% of Dr. Graham's patients to get 100% off insulin in under 72 hours (31:10)
The "20-80" rule for figuring out which fats your body finds healthy and useful and which ones it finds unhealthy and unuseful (32:42)
Are high-fat and high-protein diets actually bad for human health? Dr. Graham weighs in with his surprising answer at (40:45)
Why cooked foods cannot be considered "whole foods" according to Dr. Graham (and backed by science) (52:02)

Guest Bio:

Dr. Douglas Graham is a lifelong athlete, raw-food pioneer, and the creator of The 80/10/10 Diet—the nutritional gold standard for those seeking peak biological performance. A true "living blueprint" for his own teachings, Dr. Graham is the current two-time British Powerlifting Champion and World Champion in Squat, proving that elite strength and fruit-based nutrition go hand in hand.

For over 40 years, he has served as a high-level advisor to world-class performers, including tennis legend Martina Navratilova, NBA pros, and Olympic sprinters. He is the author of numerous definitive works on health, including Nutrition and Athletic Performance and his latest, Perpetual Health 365.

Dr. Graham believes that health is the birthright of every individual. He teaches men how to achieve total vitality and "energy to spare" without supplements, meal replacements, or restrictive "starvation" diets. By aligning with our true frugivore biology, Dr. Graham helps individuals protect their bodies from chronic disease, maintain their natural weight, and develop the functional strength required to live life to the fullest.

A retired chiropractor and organizer of world-renowned water fasting and fruit-feasting retreats, he integrates heavy lifting and resistance training as vital pillars of a long, capable life. Whether leading FUNctional Fitness workshops at his retreats in Costa Rica, Spain, and Bali, or delivering keynote lectures worldwide, Dr. Graham provides the definitive roadmap for those aspiring to excellence in fitness, physique, and longevity.

Please let me know if you need anything further.

Links:

Website: https://foodnsport.com/

Instagram: https://www.instagram.com/drdouglasgraham/

Facebook: https://www.facebook.com/drdouglasgraham

YouTube: https://www.youtube.com/@FoodnSport

Retreats:

Hygiene Heaven Fasting Retreat Costa Rica: https://www.hygiene-heaven.com/crfast-info

RAW Nature Retreat Spain: https://rawnaturetreat.com/

Vitality in Paradise in Bali: https://www.hygiene-heaven.com/vitality-in-paradise

Other resources mentioned in this episode:

Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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Today's guest, Boys Will Be Men author and therapist, Vince Benevento has spent decades of his life helping men battle their own demons and heal their internal environments.

Vince was originally attracted to men's mental health after facing his own share of demons in his 20s. But he never imagined how much he'd need to lean on his decades of experience when his life was uprooted in the face of an unspeakable trauma…

One day, out of absolutely nowhere, one of his sons developed an unexpected rash that suddenly turned into life-threatening illness. His son spent 135 days in the hospital. Went through multiple surgeries. And at one point, he had a sub 10% chance of surviving.

Vince and his wife spent every second in that hospital with their son as he fought to survive. And despite being a therapist, an experience as traumatic (and random) as this caused a swelling of big, heavy emotions.

Vince admits that he didn't handle those 135 days in the hospital in the best way. But his son survived. Vince changed as a result. And he gives some pointers on how he would act today if he was thrown into a similar situation, which you'll find instantly applicable to any traumatic event that happens in your life.

Today's show is a masterclass in courageous vulnerability. And you'll learn a lot about how to soothe your own internal environment too.

Listen now.

Here's what Vince and I discuss:

How men can have more meaningful and vulnerable conversations with each other
The one area I'm personally stuck at in my healing journey (and why so many men get stuck at this point)
And, of course, Vince shares the story about how he handled his son's life-threatening illness

And more, including…

How conventional dialogue between men chokes out your emotions and your ability to connect meaningfully with other guys (5:06)
How to heal yourself so when your childhood wounds get poked you don't revert back into your old patterns or search for external support (6:13)
The counterintuitive way the traits you pride yourself on are the very things that box you in an emotional wall (16:22)
The "Do, Not Be" trap that guys are particularly vulnerable to that causes you to replace your emotional fulfillment with meaningless achievements (16:32)
Why success blows up so many marriages and relationships fathers have with their kids (17:23)
How Vince handled one of the most traumatic experiences a parent have (and how he would handle it differently today): his son ended up with a life-threatening illness out of nowhere, spent 135 days in the hospital, and at one point had a sub 10% chance to survive (20:43)
Why surrendering to deeply traumatic experiences, as wrong as it may sound, gives you the deepest sense of freedom, peace, and relief (39:51)

Guest Bio:

Vince Benevento is the Director and Founder of Causeway Collaborative, leading and providing direct service for all three specialized teams. A licensed professional counselor, he holds a BA in Psychology from Wesleyan University and an MA in School Counseling from Fairfield University.

Vince began his career as an in-home therapist for adolescents and families at the Wheeler Clinic in Plainville, Connecticut, a regional behavioral health services provider. From there, he entered the corporate world, where he worked as a professional recruiter and honed his career-counseling skills. With this valuable experience under his belt, Vince transitioned back to individual and community-based counseling as an employment specialist for the Kennedy Center, one of Connecticut's largest and most highly regarded community organizations. At the Kennedy Center, Vince worked to find meaningful jobs for unemployed adults with psychiatric diagnoses and criminal histories. He joined Freudigman & Billings in 2010 as an educational therapist and completed a year-long internship in the Weston High School guidance department, where he initiated and co-led weekly support groups for at-risk-students. In 2012, Vince brought his skills and experiences together to start Causeway Collaborative.

Vince's work experience, whether in the corporate world or in counseling, is united by a single purpose: to help students, young professionals, and those who are struggling to plan for the future and to realize their potential.

Vince recently published the book, Boys Will Be Men: 8 Lessons for the Lost American Male too.

Resources mentioned in this episode:

Buy Vince's book, Boys Will Be Men: 8 Lessons for the Lost American Male on Amazon here: https://www.amazon.com/Boys-Will-Be-Men-American/dp/1959170317
Follow Vince on Instagram: @vince_benevento_LPC
Visit Vince's company, Causeway Collaborative, here: http://www.causewaycollaborative.com/
Or, check out Vince's personal website (for speaking and coaching) here: https://www.sharperformen.com/
Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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Everyone lives in a world of their own creation through their conditioning, their thought patterns, and their behaviors. The problem is, this route leads to pain because it severs the connection with your true identity.

When you're disconnected from your true identity, and you forget to remember who you are, you'll wake up one day and realize you're living a complete lie. Instead of creating a life that makes you happy and fulfilled, you trade your future for someone else's opinion of you.

Today's guest, retired Navy SEAL Commander Mark Divine, was lucky enough to discover this early in his life thanks to his meditation practice.

His conditioning told him that he was going to business school to join the family business. But a few months after getting his MBA and CPA, Mark decided to give it all up to become a Navy SEAL because his meditation practice created enough stillness that he remembered he was a warrior.

Despite being a "civilian" (who have terribly low success rates of becoming a SEAL - only about 10 to 15% make it), Mark's meditation practice allowed him to reconstruct his identity and become the #1 student in SEAL training.

As Navy SEAL Commander, Mark introduced other SEALs to meditation, yoga, and fully integrating the body, mind, and spirit. Since he's retired, his Navy SEAL training program (called SEALFIT) has had incredible success.

Mark's students who went through his SEALFIT program had a 90% success rate of joining the SEALs (which is even more impressive when you realize the failure rate is between 85-90%).

He's also authored several best-selling books that are designed to help anyone rediscover their true identity.

This conversation won't just open your eyes, but it will be deeply inspiring too. Listen now.

Here's what Mark and I discuss:

How to start meditating and the reason why so many people fail at it
Why remembering who you truly are helps you stumble on your true identity
How integrating all your training can greatly accelerate your journey to self-awareness

And more, including…

How your mind gets conditioned (by your parents, society, schooling, and more) from the very second you open your eyes in this world (4:14)
This book can reframe spirituality for you (without any religious overtones) and make it easier for you to tap into "Zen" (8:28)
How to become still enough to hear your soul's whispers and discover your true calling (12:54)
The #1 source of angst among men in the world (and the trick Mark used to avoid living a life of quiet desperation) (14:00)
3 things you must do to break through separation and tune into "Unity Consciousness" that turns the universe into your silent partner (15:35)
Why the "descriptive-prescriptive fallacy" makes meditation impossible (and a simple mindset shift that makes mediating as simple as riding a bike) (20:27)
How to change the very nature of what you believe to be true about yourself (32:03)
The incredible story about how Mark used meditation to change his identity, join the Navy SEALs off the street, and become the #1 student in his SEAL training (37:42)
Why figuring out how to navigate "VUCA" is like becoming Neo in the Matrix (in fact, according to Mark, this is what SEAL training is all about) (40:19)
How training to be softer, more flexible, and more durable is the ultimate "strength training" for men (54:29)

Guest Bio:

Dr. Mark Divine|PHD is a retired Navy SEAL Commander, New York Times Best-Selling Author, Founder / CEO of SEALFIT and Unbeatable Mind, founder of multiple million-dollar businesses, lifetime Martial Artist, Ashtanga Yoga teacher, and host of the Unbeatable Mind podcast (recently rated #1 health podcast and #30 overall on itunes).

The U.S. Navy selected him to create a nationwide leadership and mental-performance program for the SEALs, designed to help elite teams excel under extreme stress.

Resources mentioned in this episode:

Find Mark's programs, coaching, books, and podcast on his site here: https://markdivine.com/
Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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There are certain athletic principles that can significantly increase your longevity and your quality of life. And no, you didn't have to grow up playing sports or thinking of yourself like an athlete to adopt these principles.

In fact, adopting an athletic mindset is one of the most important things you can do if you're over 40 years old because it protects you from injuries, increases your strength (which is one of the best predictors of lifespan), and reframes your entire approach to fitness.

That's why I invited Greg Herceg, The Volleyball Strength Coach, onto today's episode. Greg helps adult and recreational volleyball players extend their careers because he's cracked the code for extending physical longevity.

He's an absolute wealth of knowledge when it comes to injury prevention, increasing your fitness longevity (and your overall longevity), and becoming more confident in functional movements especially as you get older.

If you find yourself getting injured too often or you want to do everything in your power to build a body that's injury-proof, listen now.

Here's what Greg and I discuss:

What most middle-aged men are missing from their workouts
Why isometric exercise (like yoga postures) is the most effective pain relief exercise you can do
The simple injury prevention formula that keeps you active as you age
Why adopting an athletic mindset is perhaps even more important for non-athletes

And more, including…

How Greg chopped at least five years off his volleyball career by making innocent training mistakes in the gym that most guys make too (9:22)
The "strength through length" secret for getting stronger without increasing your risk of injury (9:58)
The 2 completely separate root causes of knee pain (and why both versions require a different recovery protocol) (12:53)
How isometric holds have a direct pain elimination effect for tendon-specific issues (15:39)
Why you should almost NEVER use ice on injuries (contrary to popular belief, ice prolongs recovery!) (17:30)
The subtle way training the spine to move (instead of training the spine to be stable) goes a long way towards increasing your physical longevity (23:52)
The single fastest way to exponentially increase your risk of injury (28:27)
How low-intensity athletic movements can delay your death (and why these movements might be more important for non-athletes) (34:07)
The scientific explanation behind why injuries become more common with age (it has to do with the natural loss of elastin that starts in your 20s… but it doesn't have to be permanent!) (36:38)
How to prevent the aging process from deteriorating your body by simply playing like a kid (47:37)

Guest Bio:

Greg Herceg is The Volleyball Strength Coach. He coaches adult and recreational volleyball players to extend their careers by increasing their vertical, improving their performance, and eliminating their pain.

Resources mentioned in this episode:

Find Greg on Instagram: @the.volleyball.strength.coach
Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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What if you wake up one day and despite living up to society's definition of success, you feel empty inside?

That's what happened to today's guest Brian Dubow, host of Hit of Happiness and happiness coach.

By all accounts, Brian reached a level of success that most people envy. But he slowly realized that his drive to work hard was a defense mechanism protecting himself from asking the harder questions - like why he wasn't happy. And why he didn't actually care about a job that made his peers envy him.

So, his quarter-life crisis forced him to embark on a journey to rediscover his own happiness, quit his job, and launch Hit of Happiness - a podcast and coaching program that helps others build a life that matters.

If you've been silently wondering why your life hasn't led to the happiness you imagined, this episode is your first step towards building a life that matters. To you.

Here's what Brian and I discuss:

How to undo your subconscious programming that's keeping you stuck in someone else's life
Why thinking of happiness as an inside job is the fastest way to become happier in your day-to-day life
The 3 phases of happiness (and why most men are stuck in the first two levels)

And more, including…

The insidious way people will push you to do what they want you to do (and how defining success for yourself prevents you from living another person's dreams) (6:01)
How to tell if your desire to be busy is a sneaky way to avoid your emotions (this is the case for most men) (6:38)
What to do when you reach society's definition of happiness but not your own (7:26)
How inspiration from others means you have a version of them living inside you (9:11)
The "happiness is an inside job" secret that can triple your happiness without anything changing in your external environment (10:39)
A potent question (Brian asks himself this every two weeks) that reveals the path to the life you're meant to live (16:42)
Why do so many men feel like they're enough logically but not emotionally? (22:23)
How to "listen" to what your feelings of being comfortably numb are trying to tell you so you don't live your life on autopilot and full of regrets (30:59)
The counterintuitive way your internal world creates your external surroundings (not the other way around) (42:08)
The "mood follows action" mindset shift that sounds simple, but can completely change the trajectory of your happiness (49:34)

Guest Bio:

Brian Dubow is the founder of Hit of Happiness and just another human trying to figure out life's purpose. Founded in March of 2020, his company came out of his desire to make a difference as a response to COVID-19. What started as a blog and coaching business has now grown into a podcast, a thriving community, a corporate consulting company, and a happiness revolution.

Brian is a Certified Happiness Trainer and feels strongly that understanding the science behind happiness is a powerful tool to improve overall wellbeing. By building habits backed by the science of happiness, we can all grow into our happiest and healthiest selves.

Resources mentioned in this episode:

Hit of Happiness: If you're struggling with happiness or making your life count, Brian's happiness coaching and podcast can make you feel happier, more fulfilled, and more alive. Learn more here: https://hitofhappiness.com/
Follow Brian on Instagram: @hitofhappiness and feel free to reach out personally to Brian if you have any questions.
Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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Coming out is never easy. Despite the societal progress we've made culturally, there is a large swath of men who would, quite literally, rather be hit by a truck than come out.

This pressure, if you feel it, only compounds with age. Especially if you're also married to a woman and have kids, like today's guest David was.

David didn't come out until his late 50s - after a successful career in the U.S. Air Force as Brigadier General, after being married to a beautiful woman, and after having kids.

The truth was, he had always wondered and had inklings about his true self. But he buried them and focused on his career and parenthood.

But after his kids moved out, he couldn't wear the three-foot mask over his true self any longer.

Coming out was one of the hardest things he's ever done.

And it completely changed his personality. He went from being an introvert to an extrovert, and he uses his real personality to help other men who are coming out late.

If you've been struggling with whether or not you're gay - or you just want to learn more about what gay men go through so you can be more compassionate and empathetic, listen now.

Here's what David and I discuss:

Why it's never actually too "late" to come out (even though it might feel like it)
Why "letting people in" instead of "coming out" can make it easier
How to better navigate coming out (especially if you're married and have kids)

And more, including…

Why the BEST way to improve your mental health is by moving your physical body (4:40)
How to better handle coming out later in life (even if you've already married a woman and have had kids like David) (8:16)
How cultural and subconscious homophobia can delay your coming out (14:30)
Why letting your loved ones "in" (instead of "coming out") makes these tough conversations easier and less daunting (15:31)
Dr. Joe Kort's (a sex therapist) "Beach Test" that can help confused men decide if they're gay or not (24:57)
How finally accepting yourself as gay can alter your entire personality (David lived his life as an introvert until he came out) (26:16)
The strange way your repressed fears get projected onto others (David first noticed this as the U.S. Air Force Brigadier General - where being gay could get him fired back then) (44:01)

Guest Bio:

David Cotton is a certified life transition & personal development life coach, retired U.S. Air Force Brigadier General, and former corporate executive who now dedicates his life to helping others step into their truth and live with intention. After decades of living in alignment with expectations rather than identity, David came out as a gay man later in life — a transformational experience that fuels his passion for guiding others through life's biggest transitions.

David specializes in coaching men who are coming out later in life, as well as individuals of all backgrounds seeking clarity, courage, and authenticity in the face of personal change. His coaching practice is rooted in deep empathy, strategic reflection, and a belief that it's never too late to become the person you were always meant to be.

He is also the creator and host of Out Late With David, a podcast that amplifies powerful, heartfelt stories of people who have come out later in life — often after years of silence or living in the shadows. Through real conversations and unflinching honesty, David offers listeners hope, insight, and a sense of belonging.

Based in Palm Springs, California, David brings warmth, wisdom, and just the right touch of wit to his coaching, his podcast, and every life he touches.

Resources mentioned in this episode:

David Cotton Coaching: Whether you're transitioning through a tough period in your life (like coming out) or you just want to get more out of your life, David's coaching might be able to help. Learn more here: LINK
Out Late with David Podcast: While coming out (especially "late") is never easy, hearing other men share their stories helps. That's what Out Late with David is about. Listen to it here:
Find more of David's Coming Out Resources: If you want more resources for coming out, check out David's Linktree here: https://linktr.ee/davidacotton
Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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If you're frustrated and overwhelmed by the sheer volume of weight loss information that exists on social media, then today's "Core 4" Weight Loss Starter Kit is the antidote.

It's the simplest weight loss strategy that actually works. And it's something the world desperately needs because more than 90% of people who lose weight gain it all back within a few years!

Not because they're lazy or broken or lack the necessary willpower.

But because they don't have a simple and reliable plan like the "Core 4" strategy.

Most weight loss strategies are too complex, too "in the weeds," and too focused on "stepping over dollars to pick up pennies." And there's too much conflicting weight loss advice that causes frustration, confusion, overwhelm, and weight gain.

The "Core 4" principles give you the simplest recipe for losing weight in the next 30 to 60 days. It might not be easy, but it will be simple.

Today's guest, Certified Nutrition Coach Brooks Coleman, created the "Core 4" strategy in a direct attempt to make weight loss simpler and less confusing.

Brooks and I break down his "Core 4" strategy so you can understand what to focus on rather than getting stuck and focusing on things that sound cool but don't move the needle on your scale.

If you've struggled to lose weight (or keep weight off after losing it), hit play.

Here's what Brooks and I discuss:

The extremely simple (but not easy) "Core 4" weight loss strategy that will help you look and feel better in 30 to 60 days (3:42)
Why muscle is the "compound interest" of exercise (21:19)
The dead-simple 2-part recipe for sustainable weight loss (12:38)
Create your own "Core 4" Blueprint at (41:56) - I recommend taking notes here, so you actually implement the "Core 4" principles

And more, including…

The insidious and pervasive "stepping over dollars to pick up pennies" weight loss mistake that causes confusion, overwhelm, and weight gain (3:22)
Why do so many men gain weight by eating healthy foods? A Certified Nutrition Coach explains at (5:16)
Here's the "secret" behind why cutting carbs and fasting work so well for weight loss (7:07)
Why exercising with the "fat burning mindset" is the wrong way to approach weight loss (and why a step counter in the BEST fat burning machine) (10:15)
3 scientific reasons the step counter is the single most overlooked health tool available (11:29)
The dead-simple two part recipe for weight loss (12:38)
How burning a lot of calories in the gym, particularly with cardio-based workouts, actually makes sustained weight loss more difficult (14:09)
Why the calories burned from walking throughout the day "mean" more to your metabolism than the calories burned from a high intensity workout (15:17)
Why your body prefers to lose muscle over fat (and why strength training is required if you want to look lean and strong after losing weight instead of looking skinny fat) (18:39)
How muscle is the "compound interest" of exercise (21:19)
The ONLY macronutrient you need to track (if you dial this one in, you can ignore the other two) (23:42)
The counterintuitive way dialing in your diet allows you more leeway to enjoy sweet treats and salty snacks (38:12)

Guest Bio:

Brooks Coleman is a Certified Nutrition coach with 8 years in the industry. After spending 10 years trying to improve his health and body, falling prey to the binge and restrict, Yo-Yo diet fads all over the internet, he decided to take things into his own hands. He quit his job in corporate America to work in an exercise physiology lab and learn how to truly read and interpret research. There he gained experience in personal training, metabolic testing, and body composition analysis. Finding out what actually works, he found himself obsessing and losing balance with his routine...dedicating every waking moment to maximize his results. It worked, but the rest of his life was suffering. He wasn't balanced. This led him to focus on the biggest levers that allowed him to get 80-90% of the results with much less obsession...so it actually would benefit other parts of his life. In 2022, he started DataFit and has since helped over 300 clients lose fat, build muscle and get fit for life in a sustainable way.

Precision Nutrition Level 1 Nutrition Coach

Renaissance Periodization Nutrition Coach

Certified Metabolic Flexibility Coach

Certified Mindset & Behavior Change Coach

Resources mentioned in this episode:

4 Week Fat Loss Challenge: If you're a busy professional that wants to drop 5-10 pounds of body fat in the next 30 days, Brooks set up a free challenge exclusively for you and the Man Flow Yoga audience. Join the challenge here: https://datafit.net/challenge?el=mfy
Follow Brooks on Instagram: @CoachBrooksColeman.
Block Blue Light: If you want the same Blue Light Blocking Glasses I use (and you want to save some coin on your purchase), use my partner link: https://www.blockbluelight.com/?ref=manflowyoga
Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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If you want to make managing your diabetes easier or if you are curious about how diabetes alters your life, today's guest, Ben Tzeel (founder of Your Diabetes Insider) is one of the leading experts in diabetes.

When Ben was 7 years old, he was diagnosed with type 1 diabetes, and it altered the course of his life. Back then, people didn't believe that diabetics could participate in sports or even be active without extreme risk.

As Ben lived with this condition for his entire life, he defied many of the expectations that were put on him at a young age. He also wanted to help other diabetics like him actually be understood by their dietitians and doctors.

That's what led him to creating Your Diabetes Insider - a healthcare and nutrition practice where everyone on his team is also a dietitian with diabetes.

(He's also a strength coach in addition to being a dietitian.)

Anyway, here's what Ben and I discuss in today's episode:

What's the difference between prediabetes, type 1 diabetes, and type 2 diabetes?
The #1 most important metric diabetics must know and keep in balance (or they could die).
How diabetes affects muscle growth, mobility, quality of life, and more
And the best ways to exercise with diabetes

Listen now.

The highlights include:

How Ben defied the expectations of his doctors, his parents, and himself after being diagnosed with type 1 diabetes at 7 years old. (2:21)
Why Ben created a "Dietitians with Diabetes" service. (Growing up, there was a stigma all doctors had that barred kids with diabetes from playing sports or even being active. Ben's Your Diabetes Insider is his response to nobody truly understanding what life's like with diabetes.) (3:45)
Why people with diabetes have to make an extra 180 decisions per day. (8:28)
How Covid (and other viruses) might trigger a dormant gene in the body that causes type 1 diabetes to develop. (15:01)
An incredible story about how insulin saved lives that's easy to overlook today because it's been around for so long. (Before insulin, a type 1 diabetes diagnosis meant you had only 3 to 12 months to live.)
Why ignoring a prediabetes diagnosis can mean you're on insulin for the rest of your life. (And how to adjust your lifestyle after prediabetes to avoid full-blown type 2 diabetes.) (19:29)
How globs of sugar can "stick" to your joints if you have diabetes (particularly type 1) and undermine your mobility. (The good news? Yoga appears to be one of the best ways to exercise with diabetes.) (21:53)
Why a trained dog is the fastest "technology" for detecting low blood sugar (dogs are much faster and more accurate than the latest continuous glucose monitor technology). (33:13)
The best way to build muscle with diabetes from a registered dietitian and strength coach with type 1 diabetes. (45:48)

Instagram & TikTok

Man of Tzeel

Your Diabetes Insider

Resources mentioned in this episode:

Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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Despite being consistent with his fitness for most of his adult life, Dan has an Achilles heel you might be able to relate to too:

Ice cream (and other carb-heavy foods).

After being tagged in a picture on Facebook, Dan had to learn the timeless lesson the hard way: You can't out exercise a bad diet.

Instead of beating himself up for it, he saw it as a challenge, made a few tweaks to his diet (like intermittent fasting and being more mindful of carbs), and lost 37 pounds in a year.

But then another obstacle happened:

He went to his doctor for a routine checkup and learned his A1C was 11.6 and he was a type 2 diabetic!

And now he's determined to be one of the few people who actually get off Metformin.

Here's what Dan and I discuss in today's episode:

Why exercising without addressing your diet isn't enough
How he made his body, particularly his hips, feel young again (he thought he'd have to give up biking and golfing for good)
The simple tweaks he made to his diet and the timing of his meals that led to him dropping 37 pounds

Listen now.

The highlights include:

Why low impact exercise like Man Flow Yoga is a superior option if the number on your scale is too high (6:03)
How to make your muscles, joints, and tendons feel 20 years younger (7:40)
Dan learned the hard way that you can't out-exercise a bad diet… but here's the simple tweak he made that led to him dropping 37 pounds last year (12:36)
How the "Carb Monster" slowly crept up on Dan and ratched up his A1C to 11.6 (and how he got it back down to 6.2) (13:08)
The easiest way to stop feeling hungry that gets overlooked because it's too simple (16:34)
Can't play golf because of your hip pain? The good news is it doesn't have to permanent when you do this… (18:18)

Resources mentioned in this episode:

Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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Sometimes, your health crashes and the reason is so murky, figuring out what caused it sends you down a deep rabbit hole.

That's what today's guest, Caroline Alan, experienced herself.

Despite never drinking or smoking and living a living a relatively healthy lifestyle, Caroline's spent too much time in a very intense, high-tech career that wrecked her health:

She was burned out, had flatlined adrenals, had an autoimmune condition, had bad inflammation in her gut and mouth (which led to bone loss in her teeth and periodontal disease, causing her to need to get her teeth cleaned five times a year), and had never been able to sleep through the night (she used to wake up three to four times every single night for most of her life).

And then perimenopause happened, making every symptom worse and adding new ones like intense exhaustion, all sorts of anxiety and panic attacks, chronic fatigue - and the list goes on. If there's a chronic symptom, Caroline had it.

But then she changed one key thing that forever changed the course of her health:

She remineralized her body. And went through an almost unbelievable transformation - all because of minerals.

Turns out, minerals are THE source of fuel for your cells. They are as foundational to better health and energy as sleep is. And it's estimated that 40 to 50% of the adult population doesn't get nearly enough minerals.

Here's what Caroline and I discuss on today's show:

Why there's such a big mineral deficiency problem in the modern world
How to get ALL of your mineral needs, in the exact ratios your cells need them, from only two molecules
Why thinking of your body like a forest (instead of a mechanical car) is a paradigm shift that enables you to grow healthier with age

And, so much more, including these highlights:

How seemingly innocent things like the Recommended Daily Allowance (RDA) mislead you and condition you to approach your health in the wrong way (2:51)
The only two sources of fuel for your cells (and here's the kicker: your body only makes one of the two sources) (3:37)
The "Cellular Campfire" secret that explains how the human system gets energized. (Most people don't know this and it's like buying a car without knowing how to fill it with gas) (3:57)
Why using a full-spectrum, highly bioavailable mineral replenishment tool is like taking the pill in Limitless. (Every neuron in your brain has up to 2 million mitochondria in it… and minerals fuel your mitochondria) (5:41)
How starving mitochondria in your cells tricks you into believing that your stress is coming from the outside when it's really coming from inside of you. (This is so common, scientists have nicknamed it the "hidden hunger.") (7:12)
The rarely-talked about root cause of craving sweet and salty snacks (8:05)
Why you're NOT lacking discipline because you can't get off the couch to exercise, the real reason is THIS (9:06)
How remineralizing cleared Caroline's periodontal disease in about two months (before doing this she had to get her teeth cleaned five times a year) (13:20)
The neglected "Low Cell Wall Permeability" problem that explains why water doesn't hydrate and food doesn't nourish your body like it should (and how to fix it) (21:23)
Why taking a 65 million year old substance that originally formed after a meteor killed 75% of life on Earth in mere hours is the antidote to poor cellular health almost every modern person experiences today (22:38)
The shocking reason why modern food contains zero humic or fulvic acid (both of these molecules not only have every mineral your cells need, but they're also in the perfect ratio) (28:08)
2 scientific ways to test whether you have mineral depletion or not (37:01)
Why you DON'T want to use magnesium for cramps (not only is fulvic a more effective, more scientific, and speedier option, but magnesium has a dark streak of causing osteopenia and osteoporosis in athletes) (40:57)
How humic and fulvic allow your body to decide which minerals it needs, how it needs them, and where it needs them 24/7 instead of becoming an armchair scientist in your spare time just to figure out your supplement stack (44:11)

Listen now.

Resources mentioned in this episode:

Pre-order The Mineral Reset: The Essential Guide to Replenishing Your Body and Restoring Your Health. Pre-order Caroline's new book, releasing in April 2026, and unlock a free bonus when you pre-order through this link: https://MineralResetBook.com.
Remineralize your body with Beam Minerals and score an exclusive discount: If, after listening to this episode you're ready to mineralize your body, head over to Beam Minerals. Using our link to unlock your automatic discount: https://BeamMinerals.com/MFY
Follow Caroline on social media:

Instagram: @carolinealan.offical

YouTube: @carolinealan.official

TikTok: @carolinealan.offical

Facebook: Caroline Alan, The Mineral Geek

Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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Today's guest, Lee, has struggled with social anxiety and panic attacks for his entire life. But he's not letting that stop him.

In fact, when he attended the Man Flow Yoga Wellness Weekend in DC last September, he had a full-blown panic attack at the beginning of the event. But Lee not only powered through it, but he courageously shared what he was going through with the other men at the Wellness Weekend too.

Perhaps this next part bears no connection, but it's possible:

Despite being a Man Flow Yoga Member for years, Lee was never able to crack the code to consistency… until after he left the DC event that started with a panic attack.

He's done yoga almost every day since - and has actually gotten to the point where he looks forward to working out.

Here's what Lee and I discuss on today's show:

Lee and I share our origin stories for our panic attacks
He reveals a few of the most (and least) helpful ways he's addressed his social anxiety
And you'll discover exactly what Lee did after the DC event to become the most consistent he's ever been

Listen now.

The highlights include:

A few ways Lee overcame his debilitating social anxiety and made it more manageable (9:30)
Why attending an in-person event made something "click" in Lee's head to the point where he's done yoga almost every day since (even though he struggled hard with being consistent before coming) (13:02)
How to borrow inspiration and motivation from others (16:20)
The "consistency begets consistency" secret that nobody wants to hear, but it's the most effective way to develop a good fitness routine (18:40)
The weird way taking shirtless pictures of yourself can make you actually look forward to working out (20:20)
A simple way to tweak your diet without feeling like you're depriving yourself of food (or even changing it that much) that can help you drop up to 8 pounds in two months (25:15)

Resources mentioned in this episode:

Get the "Bible" of mobility books, Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Dr. Kelly Starrett on Amazon here: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837

More ways to connect with Kelly:

Visit Dr. Kelly Starrett's website here: https://readystate.com/
Find him on social media below:

X: https://x.com/thereadystate

Facebook: https://www.facebook.com/thereadystate/

Instagram: https://www.instagram.com/thereadystate/

YouTube: https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA

Buy my book, Yoga for Athletes, which features a great foreword from Dr. Kelly Starrett on Amazon here: https://www.amazon.com/gp/product/0744034892
Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

Becoming A Supple Leopard 2nd Edition (The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance)

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Today's episode features a legend in the mobility space, one of the "founding fathers' of mobility training himself, Dr. Kelly Starrett.

Besides being a renowned mobility expert, Kelly's also the founder of The Ready State.

In this episode, Dr. Starrett shares practical strategies for adapting workouts, prioritizing mobility, nutrition, sleep, and recovery, and building a resilient, adventure-ready body.

We also cover the evolution of fitness, the pitfalls of outdated routines, and the importance of foundational habits over trendy hacks, offering actionable advice for lifelong health and functional movement.

If you want to keep your mobility as you age (so you can do all of your favorite activities and hobbies), listen now.

The highlights include:

How to adapt your workouts as your body changes: Learn specific modifications for joint health, muscle maintenance, and injury prevention tailored to each decade of life (3:15)
Step-by-step mobility, warm-up, and recovery routines proven to reduce injury risk if you're over 35 (6:30)
The essential "NSM" trio: Here's exactly how much sleep, what types of foods, and which daily movements are most effective for boosting long-term health (10:00)
The weird reason we're not getting healthier even as fitness knowledge peaks (and how to create a wellness blueprint that actually makes you healthier in your real life) (16:54)
The "8's Plus Weights" method for totally simplifying your fitness without sacrificing your results (and, in most cases, actually improving your results) (21:18)
Why you need to eat more protein, not less protein, as you get older (23:55)
Simple ways that don't take any more "time" from your regular life to walk at least 8,000 steps per day (this is the "magic number" of steps per day because it drops your all-cause mortality risk by 51%) (25:49)
How to set more specific and meaningful fitness goals that actually translate into daily function and resilience (26:20)
How to break through fitness plateaus and bounce back from injuries or motivation slumps (33:10)
Why recovery looks different after 40 (and how to maximize your gains even with an aging body) (37:25)

Resources mentioned in this episode:

Get the "Bible" of mobility books, Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Dr. Kelly Starrett on Amazon here: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837

More ways to connect with Kelly:

Visit Dr. Kelly Starrett's website here: https://readystate.com/
Find him on social media below:

X: https://x.com/thereadystate

Facebook: https://www.facebook.com/thereadystate/

Instagram: https://www.instagram.com/thereadystate/

YouTube: https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA

Buy my book, Yoga for Athletes, which features a great foreword from Dr. Kelly Starrett on Amazon here: https://www.amazon.com/gp/product/0744034892
Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28
Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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My wife recently told me that 2025 was the "Year of the Snake," which signifies a time for shedding.

I don't know if there could be a more accurate explanation of 2025 to me.

It was a bizarre year where I stepped away from some of the behind the scenes stuff that happens at Man Flow Yoga more than ever before. This created new ways for stress to "heat seek" me out.

And these new avenues of stress, fear, and uncertainty led me to try different approaches to life, business, and most importantly, my mental and emotional wellbeing.

Long story short, I'm not moving into 2026 with a massive 12-step action plan. Maybe you aren't either.

And that's okay.

In fact, it might even be what's required.

This is a vulnerable solo episode - and I hope you find it helpful if your 2025 was also weighed down (or wildly different) because of the "Year of the Snake."

Here are the highlights from this episode:

Why you might be more ready for 2026 than you think (I went through this exact same experience too) (0:40)
How to better balance being proud of your progress with the shame that comes from your lack of progress (3:32)
What 2025 being the "Year of the Snake" means for your personal growth and development (4:00)
The weird way doing "more" is a sneaky warning signal from your nervous system designed to create a false sense of control (without generating better results) (4:33)
The story behind why I've been plagued with existential anxiety the last few months (6:04)
How having a conversation with your fears quietly and snugly tucks them into the bed in the back of your mind (instead of in the driver seat of your behavior) (10:05)
Why faith is a better and more reliable ally for your emotional wellbeing than certainty is (11:10)

Listen now!

Resources mentioned in this episode:

Follow David's YouTube Channel https://www.youtube.com/@DavidMausJr: If you have any questions about cold plunging, using a sauna, or DIYing your own biohacking tools, David's super approachable and ready to answer your questions.
Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28
Man Flow Yoga: - Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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David Maus Jr., the internet's premier expert on cold plunging, saunas, and other biohacking tools, makes his return in this episode.

David and I explore the science behind extreme temperature therapy, dive into the mental clarity, recovery, and longevity benefits of cold plunges, saunas, and contrast therapy, and the best ways to fit these practices into your busy life.

We go much deeper than cold plunges and saunas though. We also cover related biohacking topics like red light therapy, acupressure mats, and creatine (the most studied supplement on the planet with lots of benefits that transcend fitness).

If you feel like something's "off," you're ready to take your next step on your fitness journey, or you want to do everything in your power to live as long and strong a life as possible, then listen to this episode.

Here's what David and I discuss in today's show:

Why contrast therapy is the holy grail for recovery and circulation
When to choose cold therapy and when to choose hot therapy based on the benefits you're looking to unlock
How creating an intentional recovery practice is the single most important thing you can do for your overall health and longevity

And more, including these highlights:

How to boost your mood, energy, and fast track your recovery by doing this simple, yet tough practice (1:15)
Why you must gradually adapt to colder temperature extremes (5:30)
Physiological advantages of hot therapy, particularly sauna use, for cardiovascular health and cellular repair (10:20)
Why contrast therapy is perhaps the single most effective way to recover as quickly as you did in your 20s or 30s (15:45)
The #1 mistake men make when experimenting with extreme temperature therapy (20:10)
Are other related biohacking practices like red light therapy, acupressure mats, and creatine supplementation worth it? David explains at… (24:00)
Why wearing synthetic clothing in a sauna can not only defeat the benefits, but can put your health at risk (38:05)
How to integrate new wellness therapies into your life (especially if you're busy) (41:30)

Listen now!

Resources mentioned in this episode:

Follow David's YouTube Channel https://www.youtube.com/@DavidMausJr: If you have any questions about cold plunging, using a sauna, or DIYing your own biohacking tools, David's super approachable and ready to answer your questions.
Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28
Man Flow Yoga: - Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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About 14 months ago, Dave stepped onto his scale and was shocked:

For the first time in his life, the number on his scale started with a 3. He knew he had to do something different if he wanted to hold and play with his three young grandchildren.

Well, about 14 months later, he's down 100 pounds, or the equivalent of two small grandchildren worth of weight.

But his journey wasn't only filled with impressive milestones. He made his fair share of mistakes (including losing too much weight too quickly, overtraining, and cutting his calories too severely).

Here's what Dave and I discuss in today's show:

How a combination of weightlifting, walking, nutrition, and Man Flow Yoga led to serious weight loss
The mistakes Dave made during his weight loss transformation so you don't have to make them yourself
How community support kept Dave motivated and accountable to his fitness goals

And more, including these highlights:

The wake-up call Dave experienced after seeing a number that started with a 3 on his scale that resulted in his losing 100 pounds (2:20)
How losing too much weight too quickly - like losing 60 lbs in 7 months - can delay your fitness goals, drain your energy, and sabotage your metabolism (3:44)
Why taking weight loss medications without addressing your nutrition, fitness, or habits only results in short-term weight loss, frustrating plateaus, and putting the weight back on (5:42)
A telltale sign of overtraining that you must listen to or you'll injure yourself (9:07)
How having a tiny bit of accountability might be all you need stick with an exercise program long enough to slim down, build muscle, and eliminate pain (11:17)
Why having grandkids is a cheat code for creating a healthier lifestyle (14:18)
How to avoid developing an "old man's hunch" in your back (17:20)
This mindset shift helps you prioritize yourself so you can better serve those around you (31:46)

Listen now!

Resources mentioned in this episode:

Man Flow Yoga Events: Coming to the MFY Wellness Weekend in DC played an important role in Dave's transformation and confidence. If you'd like to attend an in-person event, the next one on the schedule is February 28 in Denver, CO. Learn more and get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28
Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7

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While there's overwhelming evidence between the connection of penis health and cardiovascular health, as we've gotten more data we've learned that penis health is one of the most important health biomarkers. Period.

Nobody has more data than Dr. Elliot Justin, founder of MyFirmTech, which is like an Oura ring (but for down there). His team has analyzed 84,000 erections and have stumbled on some interesting conclusions.

Based on their data, they've realized the importance of nocturnal erections, they've figured out to discover the root cause of ED, and they've uncovered why most doctors' "one size fits all" solutions for problems down there are terribly misinformed.

But perhaps the most impactful thing Dr. Elliot and MyFirmTech is doing is turning a once subjective area of science into objective data. Armed with this objective data, you can regain control over your sexual health or as Dr. Elliot puts it, your "erectile fitness."

And you know what?

The data you get from a FirmTech ring also helps you make smarter decisions in every aspect of your health.

And, of course, it creates more pleasure for yourself and your partner too (which is far more important to your overall quality of life and health than you might think… as you'll see when you listen to this episode).

Here's what Dr. Elliot shares in this episode:

How your penis health affects your overall health
The connection between erection strength and cardiovascular health
How a FirmTech unlocks objective data for your penile health metrics

Other highlights include:

Why men need to have 3 or 4 nocturnal erections each night (and why having none gives you a 50% chance of heart attack within two years) (2:22)
The strange way using a FirmTech can show you how diabetes, blood pressure, bad habits, smoking, drinking, and more affect your bedroom performance (and how long you last) (4:02)
The ONLY way to make data-based decisions to improve your sexual health (4:26)
The "Nocturnal Erection Test" that can help you figure out the root cause of your ED (6:36)
Dr. Elliot Justin and his team have analyzed data behind 84,000 erections… here are their biggest takeaways (9:40)
Why are more cases of ED being reported but we're not seeing a softening of their erections? (10:42)
How to get harder, last longer, have more confidence, and create more pleasure (for yourself and your partner) with this ring (11:39)
Why planning for pleasure in your 40s and 50s can improve your sex life, your marriage, and even help prevent divorce (and how to do it) (14:47)
How an orgasm a day cuts your cortisol levels (the stress hormone) by 25 and 50 percent (19:18)
How to cut your risk of cardiovascular death (and divorce) in half by having sex twice a week (19:45)
Why is a FirmTech device better at gauging REM sleep than an Oura ring? (22:46)
How antidepressants and antihypertensive medications sabotage your penis health metrics (24:51)

Listen now!

Resources mentioned in this episode:

MyFirmTech - Put A Ring On It: If you want to order a FirmTech ring and use it to improve pleasure, sexual health, erectile fitness, and your overall health… you can save 15% on your order with code "manflowyoga" at checkout or use this link: https://myfirmtech.com/manflowyoga
Man Flow Yoga Sexual Wellness Challenge: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

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Some men are blessed with superior genetics. And other men are at the mercy of their less-than-stellar genetic code.

Today's guest, Man Flow Yoga Member Bob, falls into the latter group with cardiovascular health. His entire family has had some cardiac event that altered the course of their life.

Bob's cardiac event struck when he was 49. While he was out for a run, he started feeling alarming warning signs that made him rush to the ER. Turns out, he had a heart attack.

But you know what?

It's been a quarter of a century since his heart attack - and despite being dealt an unlucky genetic hand, Bob has not let it stop him. In fact, he's used it to up his fitness game… and he's in stellar shape in his mid-70s.

Whether you were also dealt an unlucky genetic hand, you feel the winds of Father Time starting to catch up, or you just need a dose of inspiration from a 74-year-old who's less stiff and achy today than he was five years ago, this episode has you covered.

Here's what Bob shares on this episode:

Bob's secret to consistency that's helped him stay consistent for decades
How to outsmart your unique genetic traps with diet and exercise
Why switching from running to yoga significantly improved Bob's body composition

And more, including these highlights:

How genetics and stress caused Bob to have a heart attack at only 49 years old - despite consistently jogging for 20 years (and how he upped his fitness game in the 26 years since suffering his heart attack) (2:38)
A few of the symptoms Bob experienced during his heart attack that may help you recognize the warning signs if it happens to you (3:18)
How to satisfy your sweet tooth in only 100 calories (11:41)
Why your body composition can radically change even if you're in your 70s and even if your weight stays relatively stable (17:02)
The obvious, yet overlooked best way to prevent sarcopenia from setting in as you grow older (20:34)
How Bob balances yoga, strength training, and regular walks into his weekly fitness regimen (22:34)
The "extra 10 to 20 percent" secret of having an engaged community attached to your workout routines (27:01)

Listen now!

Resources mentioned in this episode:

Man Flow Yoga Events: Bob shared that he was able to keep up with all of the guys at our 2025 in-person event in DC. On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me, get feedback in real-time, and encourage yourself like Bob did, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28
Man Flow Yoga: - Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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Despite being the internet's premier expert on cold plunging, saunas, and other biohacking tools… Today's episode with David Maus Jr. took a turn down a far more vulnerable road.

Why?

Because before David was a health and wellness content creator, he had a very different career. He worked in the family car business for 20 years. He was the VP and face of the brand.

But he decided to quit his job a couple of years ago because he felt like something was missing. He was great at selling cars and made great money, but he lacked fulfillment. He didn't want to just tolerate life, he wanted to be passionate about it.

And since more growth is unlocked from vulnerable conversations, that's the route we went down.

Here's what David and I discuss on this episode:

How David came to the tough decision to quit his job (and how it strained the relationship with his dad)
Why David's faith kept him grounded and confident during turbulent times
How to create a life that brings you ultimate joy

And more, including these highlights:

Why jumping into an ice cold river can completely eliminate your crushing brain fog, fatigue, and even burnout (5:56)
How to build your own DIY cold plunge in 10 minutes without shelling out $13,000 for one (12:22)
What led Dave to making a decision to leave his family's car business after 20 years experience to start a YouTube channel (25:00)
Why faith can make it easier to make a life-changing decision when you don't know whether it's the right move or not (30:41)
How sharing who you are (instead of what you do) online can almost magically connect you to others who are more like you (42:06)
Why you can gain a lot from hearing others' religious beliefs (even when you disagree) (51:19)

Listen now!

Resources mentioned in this episode:

Follow David's YouTube Channel https://www.youtube.com/@DavidMausJr: If you have any questions about cold plunging, using a sauna, or DIYing your own biohacking tools, David's super approachable and ready to answer your questions.
Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28
Man Flow Yoga: - Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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Most men have to gradually give up their favorite physical activities as they age. Especially when your hobbies are physically demanding - like skiing, hiking, and backpacking.

Today's guest, John, faced this soul-sucking reality a few years ago after getting both of his knees replaced. He had been active his whole life before suffering from orthopedic problems that required surgery.

But you know what?

After his surgeries, which happened when he was 72 years old, John realized that he didn't have to be a victim to his body's stiffness and pain. That's what inspired him to come to the Wellness Weekend in January 2025 (about 18 months after his second knee replacement surgery).

During the Wellness Weekend, he improved his technique in yoga poses. Then, after the Wellness Weekend, he became more consistent with yoga than he had been in the previous 6 years.

The result?

He hiked a mountain that ascended and descended 800 feet. He realized that not only could he ski again, but his balance improved so much that he actually became a better skier. And he recently drove 500 miles (or about 10 hours) in a single trip without getting stiff afterwards.

And he's 74 years old!

John's chockfull of wisdom for being consistent, building your body back up after major surgeries, and keeping your favorite physical activities well into your 70s.

Here's what John and I discuss in today's show:

Why starting small acclimates your body to working out and makes it easier to stay consistent and grow
A few simple things John does to stay consistent with his fitness in retirement
How you can eliminate your aches, pains, and stiffness in your 70s (and beyond)

And more, including these highlights:

How John bounced back from his health problems that derailed his favorite physical activities for 7 years… and what you can do to enjoy your favorite physical activities in your 70s (2:22)
Why attending an in-person Man Flow Yoga event helped John conquer his orthopedic problems (3:21)
What John did after having both knees replaced in 2023 to eliminate his post-surgery stiffness (13:03)
The simple "Exercise Log" secret that can help you stay consistent for decades (13:49)
Why a dedicated yoga room in your house removes your excuses for avoiding your next yoga session (15:18)
Does your body get stiff as a board after 10+ hour driving trips? Here's the most effective way to bulletproof your body from stiffness (20:38)
The biggest threat to your fitness goals that most men completely ignore (30:13)

Listen now!

Resources mentioned in this episode:

Man Flow Yoga Events: John attended the MFY Wellness Weekend in January 2025, about 18 months after his second knee replacement surgery. He credits this event for being the reason he's been able to keep his favorite physical activities well into his 70s. On February 28, I'm hosting a Saturday Workshop in Denver, CO that can help you accomplish the same feats John did. Get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28
Man Flow Yoga - John's been a Member since 2019. Now it's your turn… Start your 7-day free trial here: https://shrtlnk.co/kP8M7

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If you want to be the youngest and healthiest version of yourself possible, then you need a reliable strategy for working out consistently. Even when you don't want to.

Today's guest, ER doctor and anti-aging expert, Dr. Steven Gabriel almost never wants to work out. But being as young and healthy as possible is important for him. And so, he's developed a few ways to trick himself into working out that he shares with you in this show.

There's a specific reason Dr. Gabriel wants to be as young and healthy as possible:

He's spent years working in the ER and has seen first hand how important your lifestyle is for your longevity. He's seen 80-year-olds who had the energy and vigor of a 50 or 60 year old. But he's also seen the reverse: A 60-year-old who feels and acts like he's 80 or 90.

Here's what else Dr. Gabriel and I discuss in today's episode:

How men can have more fulfilling and connecting conversations by being courageously vulnerable
Why it doesn't take as long as you think to learn something new
And he shares a few of his Jedi mindset tricks for forcing himself to work out when he doesn't want to (which is almost every time)

Other highlights from the show include:

Parents: Listen to this ER doctor's wisdom about safety (8:07)
How health consequences compound like bad interest as you age and how to at least not accelerate aging (10:59)
Why making healthy lifestyle changes, as cliche as it can sound, is the secret to living a vibrant life well into your 80s and 90s (14:34)
The "Lucky" mindset shift that seems silly, but is surprisingly effective for creating good luck (16:07)
How moving into a more positive "emotional home" keeps you light and happy even when dark and tragic external events happen (20:43)
The "2,000 degree stone" secret for forcing yourself to workout that works exceptionally well when you don't want to exercise (25:50)
The weird way giving yourself 10 minutes to decide if you want to quit gets rid of all the mental gunk that stops you from achieving your goals (48:44)

Listen now!

Resources mentioned on this episode:

If you'd like to learn more about Dr. Gabriel's "Make Aging Optional" approach, visit his website: https://drsg.co/
Or, you can follow him on Instagram @drstevengabriel

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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From a young age, you've learned how to don various masks for different people. The problem with this is these masks aren't the real you.

But somewhere along the way, whether due to societal pressures, parenting, religious upbringing, or any other variable, you learn that it's safer to be someone else instead of you.

This strategy can work for a while. It's how both Dr. Zac from Movember and I have gotten through life. But it always fails in the long-run because stacking up achievements (personal, professional, or fitness) can't give you the unbridled joy you're desperately seeking.

The good news is that there's a solution. But the bad news is that it's difficult and takes a long time.

The solution?

Learning how to stop overthinking and underfeeling. This is particularly hard for men because we've been conditioned to think instead of feel.

But learning to feel is perhaps the single most important skill you can hone.

In this episode, Dr. Zac and I share the messy story of how we're both trying to feel more and think less - and we invite you to join us.

We also discuss:

How to take off the masks you're wearing that undermine your growth
The overthinking and underfeeling crisis that's affecting men
How the term "toxic masculinity" is unhelpful and harmful to men

Other highlights from the show include:

How men who do both theater or music and sports in high school don a mask that hinders their personal growth later in life (2:19)
The insidious way fear discusses itself as freedom of choice (and why this wrecks your relationship, including the one with yourself) (7:20)
The disorienting "generational trauma" trap that nearly every guy falls into (and how to realize these feelings were never even yours) (15:58)
Why men are so much better at thinking about their emotions rather than feeling about them - including Dr. Zac and myself (22:15)
The "feeling is the solution" skill that can help you stop overthinking and underfeeling (22:59)
How unleashing the grief monster gives you catharsis without drowning in your sadness (40:53)
Why "toxic masculinity" has morphed into a meaningless catch-all term for bad behavior (and how this undermines men across society) (47:25)

Listen now!

Guest bio:

Dr. Zac Seidler is a clinical psychologist, researcher and leading men's mental health expert. He currently holds dual roles as Global Director of Men's Health Research at Movember and Associate Professor with Orygen at the University of Melbourne. Zac has dedicated his academic and professional career towards further understanding men's mental health and masculinity. His ultimate goal is to help reduce the staggering rates of male suicide and domestic violence worldwide. Through his research, Zac has advocated for a change in the way we think about treating men's distress. As part of his research, he has uniquely focused on creating mental health services that account for masculinity. This has evolved into a fully funded project, Men in Mind, the world's first training program for mental health clinicians, to help them better understand and respond to men's distress and suicidality.

Resources mentioned in this episode:

Download Movember's Report, The Real Face of Men's Health here: https://us.movember.com/the-real-face-of-mens-health
Follow Dr Zac Seider:

Website: https://www.zacseidler.com/

Instagram: https://www.instagram.com/zacseidler/

Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7

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The difference between success and failure with any fitness plan usually comes down to how consistent you are. But today's guest, David, had nearly all the odds stacked against him when it came to his consistency...

He admitted he's a chronic starter and stopper: In fact, it took him years to build up his consistency muscles and finish his first Man Flow Yoga Program.

He's a cook at a nursing home, and his shift begins at 4:30 am - adding another obstacle blocking his consistency.

And, because he's forced to wear non-stick shoes, his feet have overpronated and led to immense back pain.

But you know what?

Despite all of this, David never gave up. He learned to stop beating himself up (even when he wasn't as consistent as he wanted to be). And best of all, just this year, he's finally figured out how to be consistent.

Since then, he's managed his back pain, dropped 10 lbs, and changed his body composition.

Here's what David and I discuss in today's show:

How attending an in-person event created a snowball effect of consistency
Why standing all day for work is almost as bad as sitting all day
The unique challenges that come from having a wildly different sleep schedule than most of the world

And more, including these highlights:

How David's overpronated feet caused him immense back pain (and how he's made the pain manageable) (2:39)
Why kids in the family is a literal cheat code for consistently working out (even if you've struggled to be consistent for years like David has) (12:16)
How to trick your brain into working out even when you're exhausted and unmotivated (14:51)
David's favorite stress relief pose that he does whenever stress rears its ugly head (17:10)
The weird "dancing while standing" secret for eliminating back pain caused by standing all day (18:11)
How a tiny change like swapping processed sugar for natural sugar can help you take back control of your cravings (22:36)

Listen now!

Resources mentioned in this episode:

Man Flow Yoga Events: David attending the January 2025 event in Austin laid the groundwork for his consistency. We're bringing Man Flow Yoga to Denver, CO on February, 28. Get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28
Strength Foundations Challenge: Follow in David's footsteps by joining the 6-week Strength Foundations Challenge here: https://manflowyoga.com/sfc
Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7

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You have been sold a lie, and if you believe it, you’ll end up in a grave much sooner than you otherwise would’ve. It’s not your fault you fell for this lie. I have too. In fact, almost every man has fallen for it.

The lie?

That in order to be a “real man,” you have to tough everything out on your own. This lie has lethal consequences: it makes you feel unworthy of your own health, it forces you to avoid intimacy with other men, and it makes vulnerability impossible.

The result?

You fall into the deep abyss of loneliness… and don’t know how to get out.

That’s one of the reasons why men commit more than 75% of the suicides in America. And it’s why I invited Dr. Zac Seidler, Global Director of Men’s Health Research at Movember, onto today’s show.

One of the problems with men’s health is that disconnection and loneliness are discussed in a vague way. Well, Movember’s recent report, “The Real Face of Men’s Health” finally puts actual data to this vague description.

And the data trends are alarming: Isolation is the single biggest threat to your physical health. It will put you in a grave sooner.

The good news is, Dr. Zac shares a bunch of ways to stop living your life around this lie all men have been sold.

Here’s what Dr. Zac and I discuss in today’s show:

What’s getting in the way of men having more meaningful connections - other than being physically healthy?
The insidious, borderline lethal effects of silence (and why a fear of rejection and vulnerability cause it)
How to change how you think about yourself to be happier, stronger, more vulnerable, and a better version of yourself

Other highlights from the show include:

Why the life expectancy gap between American men and women is actually going backwards for men (and how to prevent dying sooner than previous generations) (3:02)
The 2 biggest reasons behind the alarming suicide rates among men of all ages (worst part? it has only a small connection to complex mental health history) (6:04)
The potentially lethal consequences of “toughing it out” by delaying a doctor’s appointment and putting your family or career before yourself (11:04)
Why your fear of boredom and silence will put you in your grave faster (and how pooping without your phone is the first step towards being comfortable with boredom and silence) (19:50)
The Harvard Longitudinal Survey, the longest running study on human health and happiness, has discovered one metric that’s more important for living a long life than how much you exercise, your nutrition habits, and even whether or not you smoke (24:55)
The 5 areas of holistic health (and why most men only do a couple and completely neglect the others) (27:05)
How the silencing of your emotional needs leads you down a road of poor physical health (32:38)
The “WMQ” secret for not only sustaining male friendships but thriving and connecting with other men on a deeper level and actually living longer (52:23)

Listen now!

Guest bio:

Dr. Zac Seidler is a clinical psychologist, researcher and leading men’s mental health expert. He currently holds dual roles as Global Director of Men’s Health Research at Movember and Associate Professor with Orygen at the University of Melbourne. Zac has dedicated his academic and professional career towards further understanding men’s mental health and masculinity. His ultimate goal is to help reduce the staggering rates of male suicide and domestic violence worldwide. Through his research, Zac has advocated for a change in the way we think about treating men’s distress. As part of his research, he has uniquely focused on creating mental health services that account for masculinity. This has evolved into a fully funded project, Men in Mind, the world’s first training program for mental health clinicians, to help them better understand and respond to men’s distress and suicidality.

Resources mentioned in this episode:

Download Movember’s Report, The Real Face of Men’s Health here: https://us.movember.com/the-real-face-of-mens-health
Follow Dr Zac Seider:

Website: https://www.zacseidler.com/

Instagram: https://www.instagram.com/zacseidler/

Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7

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It’s easy to overcomplicate your fitness journey, then get overwhelmed and give up. That’s why taking baby steps and building momentum helps.

But there’s another way it helps too…

It helps you unlock the compound effect of fitness, where you grow fitter with each day. That’s what today’s guest, Oscar, did after seeing a picture of himself that betrayed his weight.

First, he started eating healthier by focusing on portion control. Next, he started walking, then running, then competing in 5k races. Then, he continued to build on his momentum and started strength training, high intensity interval training, and finally yoga.

Oscar’s results?

When I ran into Oscar at an Austin event I hosted, he showed me he has only 17% body fat and built almost 100 pounds of lean muscle mass!

Best part?

Oscar got started on his fitness journey late in life and still accomplished these feats!

Here’s what Oscar and I discuss in this episode:

Why a desire to enjoy your life helps you commit to your fitness journey
The importance of having support structures around your fitness journey (especially in the beginning)
How to keep building momentum and improving your health as time ticks on

And more, including these highlights:

Here’s irrefutable proof that you don’t need to be a lifelong athlete to build 100 pounds of lean muscle mass or drop to 17% body fat (1:29)
How to unlock the compound effect of fitness by only taking baby steps on your fitness journey (3:18)
Why having your spouse invested in fitness is a cheat code for accountability (and how to use the “ease of life” argument to get your partner on board) (6:42)
How to learn to listen to your body before suffering a gruesome injury that sets you back (12:45)
Why external validation can cause injuries (13:45)
How complementing a strength training routine with evening yoga improves your recovery, boosts your mind-muscle connection, and increases your gains (25:47)
Why pushing yourself too hard with running devastates your knees (and why Man Flow Yoga is the best solution) (30:22)
The “motion is lotion” secret for continuing to exercise even when you’re nagged by aches and pains (31:16)

Listen now!

Resources mentioned in this episode:

Start your 7-day free trial to Man Flow Yoga here: https://shrtlnk.co/kP8M7

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Your mindset can either be your biggest supporter or your biggest detractor of your fitness journey. But sometimes simple mindset shifts don’t work because there’s a deeper, subconscious belief that wrecks your consistency before you even start.

Like, for example, imagine you were always picked last in gym class growing up. This creates a subconscious belief that you’re in danger, emotionally, when you exercise.

It doesn't matter how much willpower or motivation you have. It’s impossible to become more consistent without addressing this deeper, emotional belief.

That’s why I’m excited to invite Dr. Anthony Balduzzi, founder of Fit Father Project and Fit Mother Project, back onto the podcast. Dr. A’s coached over 60,000 families through the emotional traps that keep them inconsistent.

In addition to sharing a few strategies to address the heavier, subconscious stuff, we also share some of our favorite practical tips to make being consistent easier.

Dr. A and I also reveal:

How to address the deeper emotional stuff that’s holding you back
Tactical tips for becoming more consistent that you can use for your workout today
Hidden traps you fall into that make you inconsistent

Other highlights from the show include:

3 insidious ways your subconscious beliefs sabotage your fitness regimen (4:48)
How having too much flexibility in your workout regimen backfires and makes it easier to skip exercise (8:43)
A few ways to design your visual environment to make it easier to exercise consistently (it might sound weird or too simplistic, but it works) (13:30)
The “Press Play” habit building secret that stops your inner voice from undermining your next workout (15:51)
Why your subconscious mind might not like exercise (and how to address these underlying consistency saboteurs) (17:40)
The scientific explanation behind why late-night exercise can actually worsen your health (19:49)
How to neurologically condition your life to become easier as you age instead of harder (24:35)
This mindset shift can make every workout you do a healing experience (30:46)
How to use shame-based motivation to start a new fitness habit (and why you must switch motivation sources once your started) (37:39)
Why doom scrolling on social media during work will make your workout later in the day harder (and sometimes, impossible) (42:33)

Listen now!

Guest bio:

Dr. Anthony Balduzzi is a health and weight loss expert and the founder of Fit Father Project and Fit Mother Project - leading health & weight loss programs for busy men and women over 40. Dr. Balduzzi holds dual degrees in Nutrition & Neuroscience from the University of Pennsylvania, a Doctorate in Naturopathic Medicine, and is a former national champion bodybuilder. Dr. Balduzzi is most proud of the fact that he's helped over 60,000 families in over 100 countries lose weight and get healthy through his Fit Father and Fit Mother Programs.

Resources mentioned in this episode:

Fit Father, Fit Mother LIVE! - This episode was recorded before the 2025 event… but there’s a 2026 version coming if you’re interested! More info (including super early-bird tickets) here: https://www.fitfatherproject.com/live-event-2026/
Follow Fit Father Project on social media:

Website: https://www.fitfatherproject.com/

YouTube: https://www.youtube.com/c/fitfatherproject

Facebook: https://www.facebook.com/fitfatherproject/

Instagram: https://www.instagram.com/fitfatherproject

X: https://twitter.com/fitfatherproj

LinkedIn: https://www.linkedin.com/company/fit-father-project

TikTok: https://www.tiktok.com/@fitfatherprojectofficial

Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7

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The vast majority of men with back pain, hip pain, and joint pain sit far too much on a daily basis. While sitting all day terrorizes your joints, there’s another potential cause of stiffness:

Repetitive and constant movement.

Today’s guest and Man Flow Yoga Member, John, works the night shift at H-E-B. His job requires him to move constantly (he gets 18,000 steps a day when he’s working). And the constant, repetitive movements have unleashed pain, tightness, and stiffness on his back, hips, and joints.

John’s big problem (which he didn’t realize until after he joined Man Flow Yoga and dialed in his consistency) was that he never engaged his core prior to Man Flow Yoga.

But now?

Not only is nearly all his bodily pain gone completely, but he even helps his coworkers eliminate their pain - something he credits to my instructions when doing a Man Flow Yoga workout.

John’s story proves that moving too much (but in the wrong ways) can also be as bad on your body as not moving at all.

Here’s what else he shares in this episode:

How John motivates himself to workout even though he’s a father of five who works the night shift
Why trying other types of yoga (that aren’t Man Flow Yoga) can cause you to injure yourself
How community can improve your consistency more than perhaps anything else

Other highlights from the show include:

How moving constantly for work is almost as bad for your back as sitting all day (1:20)
Why does Man Flow Yoga consistently outperform other styles of yoga for bodily pains? John explains at (12:07)
The absolute best Man Flow Yoga program for moving your body in all the ways you should move your body but don’t (17:54)
Simple ways to incorporate your core into daily movements (and how this staves off back pain) (19:19)
How being consistent with Man Flow Yoga helps you eliminate pain for your family, friends, and coworkers (34:47)

Listen now!

Resources mentioned in this episode:

To quote John, “the best piece of advice I have for men who want to be healthier is to join Man Flow Yoga.”

Start your 7-day free trial here: https://shrtlnk.co/kP8M7

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Figuring out which alternative therapies to fit into your already busy day, if any at all, can be overwhelming and confusing. Especially when marketing claims overexaggerate the benefits of alternative therapies and biohacking tools.

That’s why I invited human performance specialist, Brian Mackenzie, back onto the show to help make sense of two strategies that are exploding in popularity:

Cold immersion & heat therapy.

While both benefit the human body, you only have a limited amount of time each day.

So, which one should you pick, if any at all?

In today’s episode, Brian gives you the beginner’s guide to cold immersion and heat therapy, answers which therapy is superior for your body, and reminds you that fundamental things like sleep and movement are always more important than weird biohacks.

Brian also shares:

How both cold immersion & heat therapy benefit the body (and which one is superior if you’re crunched on time)
Why it’s easy to “dip your toes” into cold immersion & heat therapy without buying any external stuff
Why you should never use ice to heal an injury

Other highlights from the show include:

Why a human performance specialist doesn’t recommend cold plunging to most people who already work out (2:34)
How ice actually inhibits the natural healing process, not accelerates it (this means that the RICE method to healing an injury is outdated too) (4:28)
How to start practicing cold immersion without buying a giant cold plunging tub or traveling anywhere other than your shower (14:22)
Why sleep quality is the anabolic steroid of non-anabolic steroid use (and how cold immersion helps with sleep more than any other benefit) (17:20)
What’s more beneficial to the human body: Cold immersion or heat therapy? A human performance specialist answers here (31:53)
The weird way heat therapy mimics altitude training inside your body (33:27)
The best time to hop in a sauna to get the maximum performance benefits for your body (37:09)
Why movement is the most effective medicine for the healing process (and here’s what that means in the context of rolling your ankle) (47:47)
Why the Marc Pro Electrical Muscle Stimulator plays a crucial role in recovering from a hip surgery (49:28)

Listen now!

Resources mentioned in this episode:

Your breath is the best indicator of how well you handle stress. By handling your stress better, everything becomes easier and conquerable. If you want to improve your breathing, go to Brian’s website here: https://shiftadapt.com

Sign up for Man Flow Yoga below:

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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BMP-Ep140: Getting To Yes (Member Interview with Scott)

Years ago, today’s guest Scott was overweight, crushed by so much pain that he had to “drink” painkillers doing construction work, and was never invited by his friends for fitness-related activities like backpacking.

But then, he had a few scary blood panel tests in a row… and completely changed his life.

First, he dialed in his nutrition and lost about 60 pounds. Then, he started using an Elliptical and doing Man Flow Yoga. And that quickly snowballed into weight lifting, running ultra races, doing obstacle course races, and rock climbing.

Today, Scott gets to say “yes” to almost any fitness-related activity he wants to do. He’s currently trying to qualify for the Chicago Marathon, and he eventually wants to race a 100 miler.

And he’s chock-full of wisdom whether you’re just starting your fitness journey or you’re looking for your next big challenge.

Here’s what Scott shares in today’s show:

How to conquer your fear of failure that can wreck your fitness goals before you even start
Why it’s so hard to make your mind see the current you instead of the past you
How to let go of feeling selfish when you make time for fitness

Other highlights from the show include:

The bulletproof “A for B” weight loss plan that creates better nutrition habits without starving yourself (and helped Scott lose 1-2 lbs per week over 6 months) (3:40)
How working in construction destroyed Scott’s joints and shredded his knees… and how Man Flow Yoga helped him tie his shoes without a gameplan (7:30)
The weird psychological reason why spending money on your fitness automatically makes you more committed (11:24)
How a consistent yoga practice snowballed into weight training, running ultra races, obstacle course races, and rock climbing for Scott (even though he wasn’t “into fitness” before he started yoga) (13:42)
Why Scott recommends every yoga beginner to record their early yoga workouts (especially if you struggle with motivation) (19:18)
How yoga helped Scott significantly reduce the amount of painkillers he took while working (24:52)
Why being an a calorie deficit can increase your injury risk (27:44)
The “failure is positive” mindset shift for celebrating your failures and growing from them (42:30)

Listen now!

Sign up for Man Flow Yoga below:

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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All humans have a psychological glitch that’s detrimental to your health. It speeds up aging, makes the number on your scale tick up, and causes you to overlook the fundamental health truths that result in 90% of your health.

The glitch?

The complexity bias, which means that humans prefer the complex to the simple.

When it comes to your health, this explains you’re naturally attracted to the latest biohacking technique instead of the “boring” fundamentals. Your brain is wired that way.

That’s why I invited Dr. Steven Gabriel onto today’s show. He spent 20 years working as an ER doctor and did his fellowship in anti-aging and regenerative medicine. Not only has he seen what disobeying the fundamental health truths does to your body and health, but he also talks in a way that makes simple and even obvious concepts actually “stick” in your psyche.

Or, in other words, he bypasses the complexity bias that makes health harder to achieve.

Dr. Gabriel and I cover a ton of bases in this episode including exercise, sleep, and nutrition. And he reveals the simplest ways to make aging optional by focusing on the few fundamental health truths.

Dr. Steven also shares:

How to improve your health today and tomorrow by acting more like a child
Why approaching your body like it’s a car makes it easier to live healthier
Dr. Gabriel’s almost-too-simple strategies for anti-aging (don’t let the “complexity bias glitch” make you overlook and ignore the simplicity)

Other highlights from the show include:

An ER doctor explains how disease spreads its tentacles in your body decades before it manifests as symptoms (even for serious ones like heart attacks and dementia) (2:56)
The 6 “Elements of Life” that, once optimized, help you feel like you’re 20 years old again (4:25)
How the natural isolation that happens as you grow older makes you age faster (6:22)
Have you been confused by the phrase “cellular optimization?” A doctor breaks down what this REALLY means at (9:36)
9 specific causes of aging for the human body and what you can do to slow it down (11:48)
The #1 healthiest thing you can do according to a physician with 20 years experience in an ER and who did his fellowship in anti-aging and regenerative medicine (23:48)
Why becoming breathless makes your body do everything better (28:14)
The scientific reason why the type of exercise you do does NOT matter (32:53)
The weird way eating every few hours stresses the body out (and why taking a break from eating, a la intermittent fasting, improves health in ways you might not realize) (37:09)
How to eat fewer lab-designed foods that hijack your taste buds and satiety signals by doing nothing other than listening to Dr. Garbiel speak at (41:02)
Why things grown in the ground like berries and veggies are the best foods to repair the body (they decrease oxidation, inflammation, the formation of cancers, and even help unclog arteries) (42:43)
The 4 Staples of Health according to an anti-aging doctor (48:51)

Listen now!

Resources mentioned on this episode:

If you’d like to learn more about Dr. Gabriel’s “Make Aging Optional" approach, visit his website: https://drsg.co/
Or, you can follow him on Instagram @drstevengabriel

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Today’s guest, Man Flow Yoga Member Andy, is also a physical therapist who was cursed with genetic bad luck:

His family has a history of high cholesterol. Despite eating right and exercising consistently, Andy’s cholesterol levels have been over 200 for the past decade. And since Andy’s only in his 30s, getting on a statin which is often a lifelong medication, wasn’t an option for him.

But you know what?

Andy proved that even though genetics load the gun, lifestyle pulls the trigger. For example, about 3 months after joining Man Flow Yoga (and adding yoga to his fitness regimen of Pilates, physical therapy exercises, and something called Animal Flow), his cholesterol dropped by over 100 points!

Andy’s also chock-full of tips and tricks to help you avoid injuries (and what you can do after injuring yourself to speed up recovery).

Here’s what Andy shares in this episode:

How some of his PT clients injured themselves with traditional yoga
He explains the difference between Pilates and yoga (and why they complement each other more than you’d think)
Why diversifying your movement is the best way to free yourself of pain as you age

And more!

Other highlights from the show include:

How to pick up exercise later in life (especially if you never considered yourself an athlete growing up) (4:19)
Why you don’t have to compete in sports to think of yourself as a “fitness guy” (and how this identity shift inspires consistency) (5:00)
The physical therapist’s secret for forever eliminating your lower back pain (7:34)
Why holistic fitness modalities like Pilates and Man Flow Yoga are often more effective than physical therapy alone (8:06)
Injured during yoga: Physical therapist shares how traditional yoga has led to injuries for his clients (12:28)
The 5 biomotor skills you must protect as you age (or else they’ll deteriorate) (14:31)
Physical therapist explains the stark, yet sometimes unrecognizable difference between Pilates and yoga (16:36)
How Andy lowered his cholesterol, which had been above 200 for over a decade due to genetic bad luck, by 100 points in only 3 months (without using statins) (33:01)
The single most effective way to exercise without causing an injury - straight from a physical therapist’s mouth (41:27)

Listen now!

Resources mentioned on this episode:

Need a physical therapist in Austin, TX? Andy would love to see you! You can learn more about Andy’s unique approach to physical therapy and Pilates on his website here: https://therapyandpilates.com/
Group Coaching with MFY Coach Patrick: Or, if you prefer a group setting where you’re surrounded by other like-minded men who are struggling through similar problems as you, Coach Patrick also does group coaching. You can learn more about group coaching and sign up for group coaching with Coach Patrick here: https://manflowyoga.com/mfy-12-week/

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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External motivation is a tricky and fickle thing that can make you consistent one week, only to feel defeated and deflated the next 3 weeks.

Why?

Because external motivation is a short-term band-aid that’s not only unsustainable over time, but actually makes it harder to be consistent with any goal you’re trying to achieve.

There’s a better source to fuel your energy in pursuit of your goals: Yourself.

Problem is, we’ve never been more disconnected from our true selves than ever before thanks in large part to social media. But something magical happens when you reconnect with yourself:

Your brain joins your team instead of constantly criticizing you.

This journey of self-connection isn’t always puppies and rainbows… but it’s possible. And today’s guest, MFY Coach Patrick, LCPC (who has 25+ years of experience as a mental health professional) understands this better than anyone, especially as it relates to your consistency with fitness.

Patrick battled depression, anxiety, and low self-esteem first hand, which led him to become a mental health specialist in the first place. And as the Motivation & Consistency Coach at Man Flow Yoga, he has a sixth sense for helping you understand how you hold yourself back on an emotional level.

He also understands how to talk to your “inner world” in a way that reconnects you to yourself, and allows you to be consistent without relying on motivation.

Here’s what Coach Patrick shares in this episode:

How to give yourself permission to stop beating yourself up
The “Monster in the Basement” trap of negative self-talk that flies under most guys’ radars
How to be kinder with yourself even when you’re not in a good place

And more, including these highlights:

Why advice that only tells you what to do falls flat (even if it’s good advice, it doesn’t empower you like Coach Patrick’s “Empowerment Therapy” coaching style) (4:46)
The weird way celebrating your wins, even if they’re small, prevents you from falling into the trap of self-sabotage (5:54)
How motivational YouTube videos can actually make you feel defeated and deflated (and the trick to stop relying on motivation completely without sacrificing your fitness goals) (10:12)
2 reasons why more men are unhappy today than we’ve ever been (13:02)
Do you feel disconnected from yourself? Here are 3 techniques that help you tune out the noise and understand yourself on a deeper level (17:09)
How to actually convince your brain to join your team instead of being your biggest critic (21:37)
How to point out your flaws and faults and failures in a kind way (31:01)
Why focusing your intrusive thoughts, anxieties, and insecurities to a specific body part can help you “digest” the emotion without spiraling (47:48)
The counterintuitive reason trying to ignore negative thoughts, emotions, and stories give them more power of you (49:41)

Listen now!

Resources mentioned on this episode:

1-on-1 Coaching with MFY Coach Patrick: If you’re struggling with motivation and consistency, negative self-talk and self-sabotage, or another mental health problem, Coach Patrick has 1-on-1 coaching spots open. You can learn more about being coached by Patrick and sign up for 1-on-1 coaching here: https://manflowyoga.com/man-flow-yoga-one-on-one-coaching/
Group Coaching with MFY Coach Patrick: Or, if you prefer a group setting where you’re surrounded by other like-minded men who are struggling through similar problems as you, Coach Patrick also does group coaching. You can learn more about group coaching and sign up for group coaching with Coach Patrick here: https://manflowyoga.com/mfy-12-week/

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Red light therapy has been scientifically verified to help against at least 500 health conditions… and this number keeps steadily growing each time a new research study gets published.

I bought my first red light therapy device in 2016, and if I’m being honest, I was left highly disappointed. Marketing claims around red light therapy position it as a panacea that can remedy all disease.

But the technology wasn’t advanced or sophisticated enough to back up those panacea claims in 2016.

While red light therapy still isn’t a true panacea that can remedy all disease, the technology has gone through incredible advancements in the last 9 years. For example, it’s been scientifically proven to help with 500 various health conditions.

But it’s more effective as a proactive way to prevent serious health conditions (including age-related brain decline like Alzheimer’s and Parkinson’s, age-related testosterone decline, and even stress-induced prostate inflammation) than it is as a reactionary tool against the 500 conditions it helps with.

In other words, red light therapy, when treatments begin early enough, unlocks the healing powers the body had in youth that deteriorate with age.

Recently, when I went searching for the best red light therapy devices on the market, I came across RLT Home. They had the best reviews, the best customer service, and the best devices. So I bought one at full price, and started using it at my office daily. (If you want a red light therapy device without paying full price like I did… click on this link and use code “ManFlowYoga” at checkout.)

That’s why I reached out to Amit and Arjun, the founders of RLT Home to share the various proven benefits of red light therapy with you.

This episode is chock-full of the impressive and almost unbelievable benefits of a regular red light therapy practice.

Here’s what Arjun shares in this episode:

Why not all wavelengths are created equal (and which specific wavelengths you need to conquer specific health problems)
How to tell the difference between proven red light benefits and the marketing myths surrounding them
3 reasons why all men over 40 should consider red light therapy

And more.

Other highlights include:

5 major reasons why people over 40 use red light therapy to look younger, curb their pain and inflammation, eliminate brain fog, improve their sleep, and even aid their weight loss journey (4:22)
The specific red light wavelength that’s brilliant for “transcranial healing” and protecting against future age-related brain conditions like Alzheimer’s and Parkinson’s (6:44)
Why NASA uses red light therapy to grow plants and to fix astronaut’s wounds quicker in outer space (9:42)
Here is your cheat sheet for understanding the unique benefits offered at various red light wavelengths (10:55)
The weird “Mitochondrial Activation” mechanism behind near infrared rays that scientifically help your body produce energy (11:08)
Red light therapy has been studied for over 500 conditions: Here are the conditions it’s been proven to help with (13:03)
Why does almost everyone report wildly different benefits of using red light therapy? (15:59)
How red light therapy may be able to save your hairline if you start it early (and why it can’t completely regrow your hair once the follicles have died) (19:40)
Why red light therapy is the ultimate proactive health tool (and why it’s not nearly as effective as a reactionary technology) (22:09)
Why your body absorbs red light rays easier than it absorbs sun rays (27:25)
How red light therapy increases testosterone production, makes your Johson firmer and stronger, increases your libido, and skyrockets your sperm count (36:46)
Why RLT Home builds a free, highly personalized, one-to-one plan for all of their customers based on your unique goals (and it’s always free - no matter how many protocols you want built for you or your family) (42:30)
2 things you must know about a specific red light therapy device before you buy it (and why RLT Home is the most transparent red light therapy company in regards to these 2 crucial things) (45:06)
How red light therapy paves the way for your body to heal as quickly as it did in childhood (this also explains why using red light therapy to heal is very condition-specific) (49:33)

Listen now!

Resources mentioned on this episode:

Get a red light therapy device & a personalized protocol from RLT Home (and save up to 10% on your order with code “ManFlowYoga”) here: https://redlighttherapyhome.com/mfy
Get access to RLT Home’s free “Which Wavelength” spreadsheet, which contains 2650+ human studies and shows you the best wavelength for the specific health condition you’re trying to treat here: https://docs.google.com/spreadsheets/d/1sit8qzZXOnU_AMAtYBINDdP2jvmme_LskqlTx-erS9U/edit?gid=622452041#gid=622452041

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Tough conversations are one of the hardest things to navigate in relationships. Especially when everyone carries some kind of emotional baggage that’s waiting to erupt without notice.

For example, a conversation about your health and fitness could be interpreted as a threat by your partner. They’re thrown into flight-or-flight. You feel like your needs are being neglected. A fight takes place. And you’re both left wondering what happened.

If this pattern keeps happening, you’ll drift apart.

So, what can you do?

I invited Dr. Corey Allen, co-host of Sexy Marriage Radio, to share how you can break destructive patterns, how to be okay with discomfort during conflict, and why you might not always need your partner’s agreement to get your needs met.

Here’s what Dr. Corey Allen shares in this episode:

How to have tough conversations with your spouse in a way that’s productive and brings you closer together
Why avoiding conflict makes it bubble beneath the surface
How to claim time for exercise and living a healthier lifestyle even when your partner isn’t 100% on board

And more.

Other highlights include:

How to be able to open the door to uncomfortable, but important conversations with your spouse in a less messy way (9:23)
Why you don’t always need your partner’s agreement when it comes to your fitness needs (17:23)
How to reframe a conversation about your needs when your spouse doesn’t agree (and why this happens more often than you might think) (21:00)
Why old wounds can be poked by new conversations with your spouse (and how to better navigate these troubled waters) (31:19)
The “Completed Conversation” mistake men make during conflict with loved ones that undermines healthy communication (32:42)
Do stories from your head (or your partner’s head) keep derailing conflict and causing intense outbursts? This book helps you talk about your emotions without the story attached (35:17)
How being too solution-focused in conflict can backfire on your marriage and make you grow further apart (42:45)

Listen now!

Resources mentioned on this episode:

Want more from Dr. Corey Allen? Listen to his show, Sexy Marriage Radio, wherever you listen to podcasts.
Buy Nonviolent Communication: A Language of Life: Life-Changing Tools for Healthy Relationships by Marshall B. Rosenberg, PhD (the book mentioned in this episode) on Amazon here: https://a.co/d/da58pfF

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Some people don’t need any kind of external motivation to exercise. They’re in a routine, and their day feels chaotic when they don’t do physical activity.

But the vast majority of men, especially men over the age of 40, need a little pick-me-up from an outside source every now and then. And that’s where having a fitness community can be the difference between achieving your goals and giving up.

And you know what?

The external motivation provided by a fitness community is only one benefit… and it might not even be the most important benefit either.

In this week’s show, MFY Coach & Community Manager, Jesse Lee, joins me to share some of the other overlooked benefits a fitness community can have. Jesse’s been “in the trenches” of the Man Flow Yoga Community Facebook Group since 2019 - so he’s seen it all.

Here’s what Jesse and I share in this episode:

The weird way a fitness community improves your “limbic system motivation”
Common mistakes men make when communicating with other men that can derail your fitness momentum
The most overlooked benefits of community particularly for men

And more.

Other highlights include:

The incredibly helpful, but severely neglected “Normalization” technique that helps men alleviate stress and overcome tough problems (5:46)
How to outsource some of the burden of working out to other people (and the weird way this makes you more consistent) (10:17)
Coach Patrick’s Jedi mindset trick that instantly helps you reframe negativity into an empowering sense of positivity (16:17)
The “limbic system motivation” secret of fitness communities (21:13)
Why creating distance from your emotions instead of talking through them can actually help you recover faster from ruminating thoughts (26:21)
The most refreshing sentence you can tell yourself when you're dealing with tough emotions (29:23)
Simple ways to incorporate more exercise into your morning (and why this is a cheat code for consistency) (38:11)

Listen now!

Resources mentioned on this episode:

Subscribe to the We Got Balls Podcast hosted by Scott and Chris on YouTube here: https://www.youtube.com/@WeGotBallsPod
Buy Unwanted: How Sexual Brokenness Reveals Our Way to Healing by Jay Stringer (the book mentioned in this episode) on Amazon here: https://amzn.to/3QRkif2

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Unwanted: How Sexual Brokenness Reveals Our Way to Healing

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When you want to be a better man, there are an endless number of routes you can go down: Exercise, relationships, personal development, mental health, and the list goes on.

And yet, there’s one route that’s so dark and gloomy and lonely that it never even crosses the minds of most men: Your sexual story.

That’s why I invited Scott and Chris from the We Got Balls Podcast back onto today’s episode.

Thinking about, addressing, and then owning your sexual story is not easy. In fact, it’s one of the most difficult challenges you’ll ever face.

But you know what?

We all have sexual stories. Some are wicked and involve sexual abuse. Others are mild and involve more silence than anything. But all of them create shame. And this shame, while you may be able to handle it most of the time, can disrupt your relationships, butcher your confidence, and blossom into addiction. Especially when it’s stacked upon the stresses of everyday life.

This is not an easy episode to listen to. Scott in particular shares the ins and outs of his dark sexual story (spoiler: it involves sexual abuse).

But if you’re struggling with addressing and owning (or even remembering) your sexual story, I encourage you to listen to the entire show. You’re not alone. And every man deals with their own sexual story which creates the shame cycle many find themselves trapped in without understanding why.

Here’s what Scott and Chris share in this episode:

Why you must engage your story if you want to get rid of the shame
How your family dynamics create the script for your sexual story
How to heal your sexual brokeness

And more.

Other highlights include:

Why do men have so much shame around their sexual story (and how to overcome it) (2:16)
How being open about your sexual story can prevent an affair, divorce, and heartbreak (4:05)
The weird way sexual abuse and emotional disruption gets passed down through generations (even if you don’t have any personal experience with it) (6:15)
The “Engage Your Story” secret for changing the meaning you’ve ascribed to traumatic situations so they don’t haunt you anymore (14:08)
How to have healthy sexuality that you can sustain long-term (and why it’s such a hard conversation for men) (18:28)
Here’s why 38% of sexual abuse victims don’t remember it (even if it’s been documented by third parties) (23:13)
Why addiction, no matter what kind of addiction, is the go-to solution for men to cover up deep, subconscious pain (26:21)
How recovery groups pile on shame instead of alleviating it (and why having a kind friend can make recovery easier and more effective) (29:17)

Listen now!

Resources mentioned on this episode:

Subscribe to the We Got Balls Podcast hosted by Scott and Chris on YouTube here: https://www.youtube.com/@WeGotBallsPod
Buy Unwanted: How Sexual Brokenness Reveals Our Way to Healing by Jay Stringer (the book mentioned in this episode) on Amazon here: https://amzn.to/3QRkif2

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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A lot of people think they’re too old, too overweight, or too stressed to take their first step on their fitness journey.

But as today’s guest, Matt, so eloquently stated in the episode, if you don’t start today, you’re going to be that much older when you do start. Since we only get one shot of this game of life, why not start today?

And you know what?

That’s exactly what Matt did a decade ago. When he realized he couldn’t fit the airplane seatbelt over his body, he decided to make the simplest of changes:

He walked three quarters of a mile to Subway for a sub instead of driving. While this decision seems tiny, it was massive in hindsight.

Ever since that Subway walk, Matt dropped 50 pounds, started jogging, then cycling, then running 5ks, then half-marathons and marathons. And today, he’s completed a half-marathon or century bike race in 32 states (and plans to finish one in all 50 states by the time he turns 50).

No matter your age or what stage of your fitness journey you’re on, Matt’s episode will give you a dose of inspiration to conquer your next workout.

Here’s what Matt and I discuss on today’s episode:

Why tiny decisions can lead to significant changes (without overwhelm, burnout, or injuries)
Simple mindset tweaks that will help you finally take your fitness seriously
The trick for permanently conquering any kind of bodily pain

And more, including…

How Adam dropped 50 pounds by doing these 3 simple things that anyone can start doing (3:25)
Have you ever ended up in urgent care from lower back pain? Here’s how Adam conquered his back pain for good (he’s had zero instances of back or knee pain in the past 18 months!) (5:31)
Why Apple Fitness yoga pales in comparison to Man Flow Yoga (13:08)
How outsourcing accountability to a community makes your weight loss journey less daunting, less overwhelming, and easier to stick with (even if you haven’t noticed results yet) (21:21)
The “Reframe Your Age” secret for setting new PRs as you grow older (23:58)
The weird way a Man Flow Yoga habit will help you get over “gymtimidation” (28:30)
How to stop your mind from procrastinating on your fitness once and for all with the “put your shoes on” mindset shift (34:12)

Listen now!

Resources mentioned on this episode:

Strength Foundation Challenge: If you want to follow in Matt’s footsteps (literally), he started his Man Flow Yoga journey with the Strength Foundation Challenge - and you can too here: https://manflowyoga.com/strength_challenge-2/

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Men have a tendency to believe that their sexual health is an optional part of their overall health. But, as you’ll learn in this episode, it’s actually an essential part to holistic wellness.

Why don’t more men talk about it then?

Well, most of us were raised in a way that either neglected the role sexual health plays in overall wellness or completely stigmatized sexual desire as “bad.”

This mistake carries significant consequences for men: They feel intense shame around sexual desire, their sexual abuse cases go unnoticed, and the sexual harm they experienced (which is something every man goes through) never gets discussed.

In other words, neglecting and stigmatizing sexual wellness causes men to fall into destructive and self-sabotaging behaviors. At least that’s what today’s guests, Scott and Chris from the We Got Balls Podcast, have discovered since launching their raw and real community for men.

Scott and Chris have both battled sexual trauma and were left unimpressed and frustrated by the typical healing modalities. That’s what led them to create the We Got Balls Podcast as well as their own men’s group to help other men heal from their sexual trauma and become better men for it.

Here’s what Scott and Chris share in this episode:

Why is it so uncomfortable to talk about sex?
The difference between sexual abuse and sexual harm (and why they both happen more often than you think)
The alarming age when boys first watch porn

And so much more!

Other highlights include:

The controversial reason why men get sexually abused as much as, if not more often than, women (7:05)
How sexual trauma resurfaces in your adult life (and how to actually deal with deep pangs of shame before they undermine your marriage) (12:05)
Why a culture that’s generally hostile to masculinity creates toxic masculinity (and how to embrace masculinity without being toxic) (13:26)
Why it’s no longer possible to protect your child from pornography (and how to prepare them for it so they don’t get sexually harmed or worse) (25:39)
The single most neglected part of holistic wellness that’s silently sabotaging men’s lives (29:45)
Why even the best-intentioned religious teachings on sex backfire and create intense sexual traumas (33:04)
The “Identity Shift” secret for permanently changing your destructive behaviors (36:12)

Listen now!

Resources mentioned on this episode:

Subscribe to the We Got Balls Podcast hosted by Scott and Chris on YouTube here: https://www.youtube.com/@WeGotBallsPod
Buy Unwanted: How Sexual Brokenness Reveals Our Way to Healing by Jay Stringer (the book mentioned in this episode) on Amazon here: https://amzn.to/3QRkif2

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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If you’re trying to lose weight, do you have a plan for when you plateau? Or when you travel?

While these might be the last things on your mind at the beginning of your weight loss journey, they can sneak up on you. And having a plan can be the difference between keeping the weight off or putting it back on.

Today’s guest, David, knows all about the ups and downs of a weight loss journey. After his daughter was born, he ballooned up to 300 pounds. After realizing he had to be there for his daughter, he made some dieting tweaks and lost 50 pounds.

Problem is, he plateaued for years… until recently! Today, he weighs less than he ever had since his daughter’s been born… his aches and pains have vanished… and he’s far happier than he ever remembered being.

And you know what?

Since David travels frequently for work, he’s also cracked the code to maintain your weight while traveling.

If you’re struggling to lose weight, or just need a dose of inspiration from someone who’s been in your shoes, listen now.

Here’s what David and I share in this episode:

How to travel without gaining weight
Why it’s possible to lose weight and still feel crappy
How to create the right environment - in your home and at work - to make losing weight easier

And more.

Other highlights include:

How David lost 50 pounds after realizing he couldn’t pick up his daughter’s toys without losing his breath (and how he rekindled his weight loss journey after plateauing) (3:16)
Why Man Flow Yoga eliminated David hip and lower back pain (when walking, other yoga classes, and even lifting weights didn’t help) (9:10)
How “bribing” yourself when you can’t find the motivation to start a weight loss journey can kick you into gear (18:20)
Why you need less time strength training than you probably think (23:36)
This simple “Worth It” mindset protects your health and fitness from spiraling out of control when you travel (24:51)
A simple and surprisingly effective way to calm your anxiety down (34:27)

Listen now!

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Everyone knows that working out consistently is one of the most important things you can do for your longevity, your health, and your mood.

But knowing this doesn’t make working out any easier. If that was the case, nobody would be overweight, have back or joint pain, or have low self-esteem.

Turns out, there are certain emotional saboteurs—in the form of limiting beliefs and insidious, subconscious mindsets—that wreck your “fitness quotient,” or FQ - before you even begin!

But perhaps nobody else on the planet understands the deeper, emotional causes of self-sabotage in fitness better than today’s guest: Carl Daikeler, co-founder of BODi (fka Beach Body).

Carl helped create some of the most popular workout programs of all time (P90X, Insanity, 21 Day Fix) by understanding the deeper reasons behind self-sabotage and inconsistency.

In today’s show, Carl shares some of the most powerful strategies to improve your “health-esteem,” your FQ, and become more consistent with exercise.

Here’s what Carl and I share in this episode:

How to “trick” your brain into looking forward to and enjoying exercise
Why nothing will motivate you more than visiting an assisted living facility
How to become aware of (and eventually conquer) the deeper, emotional barriers that keep you from being consistent

And so much more.

Other highlights include:

This story about an assisted living facility might just scare you enough to make fitness a top priority (even if you’ve been inconsistent in the past) (9:22)
The “explore life” secret for actually looking forward to working out (10:28)
Why your “FQ” may be more important for your longevity and wellness than IQ or EQ (14:00)
How to find ways to trick yourself into enjoying exercise (especially if it’s always the last thing you want to do) (15:02)
Why believing your fitness routine is selfish is an excuse to be lazy (17:19)
Why taking Ozempic or other GLP-1’s without combining it with strength-building exercise and protein consumption is a grave mistake (19:23)
A few dirt-simple tweaks to your lifestyle that make a significant impact to your “health-esteem” (20:14)
A deep, unconscious mindset that actively works against you to sabotage your fitness (and how to become aware of it… and conquer it) (25:22)
This Jedi mindset trick turns your negative limiting beliefs into empowering absolute truths (28:38)

Listen now!

Guest Bio:

Carl Daikeler is a visionary entrepreneur, and the CEO and co-founder of The Beachbody Company, leading innovator in the fitness and nutrition space. With a career spanning over four decades, Daikeler has been a trailblazer, pioneering unconventional and highly effective methods to help individuals reach their health and fitness goals. Daikeler co-founded Beachbody in 1998, now known as BODi, which has expanded into a powerhouse of fitness and nutrition tools under his leadership over the last 26 years. The brand is celebrated for its iconic programs such as P90X, Insanity, and 21 Day Fix, and its profound impact on millions worldwide.

Over the years, Daikeler has overseen the development of continued innovation resulting in massive growth, including the creation of Shakeology, the world’s first superfood nutrition shake that has sold over a billion servings. He also hosts "The BODi Experience" podcast, is a successful Broadway theater producer winning three Tony awards, and a tech investor. You can connect with Carl Daikeler more through his Instagram at @carldaikeler and LinkedIn.

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Let’s be honest: Exercising isn’t always exciting and fun. If it were, consistency would be an afterthought instead of an uphill struggle.

But what if you actually looked forward to your next workout?

That’s what happened to Kevin, today’s guest…

Kevin, like myself and many other Members, was a theater kid growing up.

(You’ll have to listen to the episode to learn about which embarrassing play I acted in during my senior year…)

Like many theater kids, Kevin had subconsciously boxed himself into the “theater kid” mentality for most of his life. So, he never felt like a fitness person:

Not when he lost 15 pounds in 60 days
Not when he overcame his “gymtimidation” and tacked on muscles that his wife noticed before he did
And not even when he signed up for Man Flow Yoga, which raised his “fitness awareness,” improved everything he was doing in the gym, and led to him losing 40 pounds

Any one of these accomplishments on their own tells me that Kevin was an athlete or a fitness person. But it didn’t sink in for him until, well, he attended the Man Flow Yoga Weekend Workshop in Chicago last year.

In Chicago, he had a pivotal mindset shift that made him think of himself as a fitness person. Since then, he’s enjoyed (almost) every workout, crushed every goal he’s set for himself, and stopped falling into the deadly comparison trap.

Kevin shares several nuggets of wisdom in this episode that apply no matter where you are on your fitness journey. For example:

Why focusing on results sabotages an otherwise effective fitness plan
How changing your relationship with food can make weight loss feel effortless
The secret to seeing exercise as fun and exciting instead of like a chore

And more!

Other highlights include:

2 questions to ask yourself before your next meal that conditions you to eat healthier (5:13)
Why it’s easy to eat as many as 4,000 to 5,000 calories per day without even realizing it (and what to do if you catch yourself in this situation) (5:36)
How just walking can light a fire under you and inspire a snowball effect to your fitness (7:41)
Why it’s almost easier to start a weight loss journey when you’re bigger (hint: you can lose weight rapidly with just a few simple tweaks) (8:11)
The weird way thirst and boredom disguise themselves as hunger (9:55)
How yoga helped Kevin stop waking up with Charlie horses in the middle of the night (even after he lost 50 pounds and went to the gym consistently) (18:41)
How to convince your mind that you won’t be judged at the gym like it thinks (these 3 things will help you get over any “gymtimidation”) (22:16)
This mindset shift stops exercise from feeling like a chore and actually makes it exciting and fun (29:13)

Listen now!

Resources mentioned on this episode:

Man Flow Yoga Events: Want to experience an identity shift that makes you look forward to working out like Kevin did? Grab a ticket to our upcoming in-person events for 2025 below:

Chicago, IL: August 23-24 - Weekend Workshop. Grab your ticket here.
Phoenix, AZ: August 29-31 - Fit Father Project Live (I’ll be leading yoga sessions and running a booth at the event…). Grab your ticket here.
Washington, DC: September 13-14 - Man Flow Yoga Wellness Weekend with Coach Jesse & Coach Patrick. Grab your ticket here.
Austin, TX: October 18-19 - Weekend Workshop. Grab your ticket here.

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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What is possible if you recognize that you are a gift and always have been?

Well, according to today’s repeat guest, Dr. Dain Heer, this recognition aligns you with the infinite being you forgot you are.

I know this might sound a little woo-woo, but tapping into this infinite energy can shut your inner critic up, help you reframe mistakes and leave them in the past, and eliminate all of your fears and limiting beliefs.

(Don’t believe me? I go through a truncated version of his mindset protocol during the episode… I encourage you to follow along and then make up your mind afterwards.)

Despite the spiritual nature of this episode, there are real-world ramifications that can make you happier, more fulfilled, and less judgy. In fact, just listening to it can open up an infinite amount of possibilities.

All you have to do is be willing and open to it.

Dain and I cover a lot in this episode, including:

The myth of fear (and why it’s a choice to let your fears shape your entire existence)
Dain’s oddball “Clearing Statement” technique that requires nothing from you besides a willingness to try life differently
How to instantly tell truth from lies (even within yourself)
Why a Judgy Mindset crushes the infinite being you are

And so much more.

Here are some more highlights:

The sneaky way a judgement mindset subtly poisons consciousness itself (and simple technique to instantly tell if you’re being judgy - to yourself or others) (1:59)
How to reframe your choices, including crushing mistakes, in a way that cuts off the insidious judgement cycle (7:22)
This mindset tool will sound like absolute gobbly goop (until you actually use it) (7:57)
Why Dain believes that 98% of your thoughts, feelings, emotions, and judgements don’t actually belong to you (and how understanding this allows you to unclench your mental fists) (11:39)
How to let go of your 3 biggest limiting beliefs right now - with only a pen and a piece of paper (19:28)
Watch Dain take me through his “POC-POD” method for clearing my own limiting beliefs about productivity and success (and follow along if you can with your own limiting beliefs) (24:07)
Are you controlled by fear (like most humans are)? Dain proves why fear does NOT exist at (36:56)

Listen now!

Resources mentioned on this episode:

Go to https://DrDainHeer.com to claim Dain’s free gift to you, Waking Up Miraculously.
Also, since International Being You Day is coming up on June 22, 2025, Dain wants to invite you to a FREE event he’s hosting on Being You Day.

Join Dain’s Being You Day Event (virtually) here: https://www.accessconsciousness.com/en/micrositesfolder/international-being-you-day/ (Or, if you’re in Mexico City, you have an open invitation to attend!)

If you want to access all of Access Consciousness’s trainings, which have helped raise the individual and collective consciousness of humans for the past 25 years, go to https://access.me for incredible savings.
Dain creates an absurd amount of content designed to help you play the game of life on an easier setting.

Follow his socials below:

Instagram: @dainheer

YouTube: Dr. Dain Heer

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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This episode is the season finale of Season 5, where I focused exclusively on interviewing Man Flow Yoga Members about their fitness journey.

I wanted to talk to down to earth guys who were making actual improvements in their health to help you understand what other men are doing to get healthier.

While some Members had life-saving stories, others were struggling with their health and fitness or still on their journey to their healthiest self.

But each Member Interview had at least one thing in common: At some point, the guys I interviewed had some sort of significant event that led them to say, enough is enough.

And from there, they started making small changes that snowballed into significant improvements in their quality of life.

I hope this Member Interview Series inspired and motivated you. And most importantly, I hope it made you realize that you’re not alone.

Here’s what I’m sharing in this episode:

The biggest takeaways from the Member Interview Series
Why slow and gradual change is the most effective long-term strategy
What’s coming up in the next season of the Better Man Podcast

Other highlights include:

Why you don’t have to lose 100 pounds to significantly improve your quality of life (1:21)
What other Man Flow Yoga Members found most helpful from the Member Interview series (3:30)
The biggest stumbling block most men encounter on their fitness journey (and how the Man Flow Yoga Community helps you conquer it) (6:09)
How to “borrow” success and motivation and confidence from others (7:00)

Listen now!

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Today’s guest, our web developer Richard, has practiced Man Flow Yoga longer than any other person. He watched a few of my first ever YouTube workouts… and 12 years later, he’s still doing Man Flow Yoga 3-5x a week.

Even though he hates working out!

Since Richard has been doing Man Flow Yoga workouts for so long—and because he used the workouts to recover quicker and almost return full functionality to his knee after getting diagnosed with a rare cancer in his knee—he’s chock-full of wisdom, especially if you don’t feel like being healthy all the time.

My favorite part about Richard’s story is how he isn’t healthy all the time. He misses workouts and eats unhealthy foods sometimes. But he stays kind to himself (which used to be his biggest struggle before his cancer changed his perspective).

Despite his general aversion to working out, he’s mastered his body and mind and uses some never-before-heard tricks, like his "Arbitrary Goals” trick, to inspire himself to exercise consistently.

If you want to know more about the Man Flow Yoga lore, you struggle with being kind to yourself when you misstep, or you just secretly hate working out like Richard does but know it’s essential to a healthy life, do yourself a favor and listen to this episode.

Here’s what Richard shares:

How to workout consistently even if you hate it and don’t feel endorphins from it
Why yoga prepares your body for ANY kind of strength movements
The importance of self-compassion (and how to build it if you have none)
How to be okay with failure

And so much more, including…

How to incorporate fitness into your life even if you don’t think of yourself as an athletic person (2:30)
The weird way in-person yoga classes expect you to know how to move your muscles (and how this causes injuries for men) (4:06)
How Richard built a consistent exercise habit (even though he still does not enjoy working out) (6:13)
Why yoga sped up Richard’s recovery and gave him nearly full function of his knee after developing a rare type of cancer in his knee (7:56)
How losing too much weight can make you feel worse (and how to figure out your ideal weight) (15:49)
The "Arbitrary Goals” trick to build consistency when you’re just starting to exercise (17:57)
How to have great posture even if you’re hunched over a laptop or book all day like a gargoyle (20:51)
The single best way to start your day that prevents the sands of time from sabotaging your body (22:24)

Listen now!

Quotes from this episode’s guest:

(3:45) Man Flow Yoga was one of those ones that was like, I could do that at home by myself. I had tried classes before and they weren't ever really my jam. I don't like the music that a lot of yoga classes have.
(6:46) I have never felt endorphins from working out.
(20:06) Right now I'm doing kettlebell training five times a week. And I am doing complex, heavy movements. But because I also do yoga three to five times a week, I can come in and I’m the only one who’s not sure. It made me realize, “Oh, I can do things and feel fine afterwards because I have done other things, like yoga, to make me feel fine.”
(22:25) If you could have a different keyboard setup, that could potentially improve posture. Or you could just do yoga in the morning.
(23:53) Yoga prepares you for a lot of other strength movements just because it's the core. It's being aware of what your body is doing and where your body is moving and the planes of movement your body goes through. And that kind of branches off into almost every other type of thing you're doing—whether it's martial arts or Olympic lifting or kettles or throwing hucking logs.
(28:32) Treat yourself with self-compassion. Just be kind to yourself. In everything. It's okay. If you fall off the wagon, you didn’t, you're just on a little detour. It's fine. If you eat a whole cake, it's fine. It was probably a great cake. Enjoy it.
(30:39) The first step at being really good at something is being really bad at it.
(34:35) Progress isn't a straight line. It's a series of ups and downs.

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Today’s guest, Will, has struggled with his health his entire life. At six months old, he was diagnosed with congenital heart disease, and he’s been followed by medical baggage since.

About a year or so ago, after a major pacemaker removal and surgery, Will’s doctor accidentally put in a hospital code that treated him as ultra obese, which his insurance didn’t cover.

After this, Will realized that nobody was coming to save him. That’s when he put his health in his own hands.

And Will’s had several wins and obstacles along the way. At one point, he worked out consistently for almost 90 days straight. But he also realized that he put too much on his plate at once with other areas of his health and had to step back.

Despite the various setbacks he’s encountered, Will’s not giving up. He’s continuing to put one foot in front of the other and conquering any obstacles he encounters.

If you also struggle with weight loss, consistency, nutrition, or anything else that’s preventing you from being your healthiest self, Will’s story will inspire you.

In this episode, Will shares:

How to stop relying on the crutch of the healthcare system
The overlooked importance of sleep and how to improve your sleep
Why overwhelm is your biggest enemy to better health (and why so many men fall into this trap in several different ways)

And more. Other highlights include:

The downside of an ultra specialized health care system (7:29)
How listening to too many voices and experts can prolong your journey to better health (8:53)
Simple tools that Will used to work out consistently for almost 90 straight days (12:51)
How connecting your daily energy levels to your nutrition helps make eating healthier a habit (24:36)
Why balancing several ways to improve your health at once leads to burn out (and how to better manage your health journey) (27:03)
Can going to a yoga studio as a bigger man hurt your progress? Will explains what happened to him at (31:19)
How to be your own advocate in the healthcare system (and why this is a crucial step for making the healthcare you receive actually work for you) (37:18)

Listen now!

Quotes from this episode’s guest:

(3:58) The moment that the insurance stopped covering me, I realized that I no longer had that crutch of the health care system to take care of me and I needed to jump in and save myself.
(15:29) I know at the end of a workout, I'm going to feel better than when I started it.
(24:48) If I eat a bigger meal than I really should, I’ll feel bloating and other gut symptoms. And it makes me even more sluggish than normal. But when I’m watching what I eat and spreading my meals out correctly, I'm not as tired and my energy levels are more even throughout the day.
(30:27) If you try to take on everything all at once, you're gonna burn out quicker and you're gonna go two steps back. So you might as well just take the baby steps.

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Today’s guest, Thomas, is pretty new to Man Flow Yoga. He’s only been doing it for a few months—and unlike most guests, his fitness journey started a couple of years before discovering Man Flow Yoga.

One day, when his hand was full with various medications he had to take because of type 2 diabetes and adult ADHD, he realized that if his life continued on this track, he might not be here in 20 years.

And so, he started taking baby steps: First he started walking every day. Then he joined Fit Father Project and dialed in his nutrition. And now he’s doing Man Flow Yoga consistently and preparing to incorporate strength training for the first time in his life.

But his journey wasn’t all sunshine and rainbows. In fact, he had several setbacks—like losing 50 pounds then gaining 35 pounds of it back due to seasonal depression—that threatened to take him off his journey altogether.

Fortunately, Thomas had community support behind him that encouraged him to give himself the grace he deserved. He also learned different ways to “hack” his adult ADHD without risking his long-term health.

If you’ve fallen off the wagon or have a tendency to be your biggest critic, Thomas’s story is exactly what you need to hear today.

In this episode, John shares:

How to give yourself grace (and why this is the most important “skill” for your long-term health)
The weird behaviors his adult ADHD led to—and how he swapped these out for healthier habits
How reframing failure as setbacks makes you okay with them (instead of self-sabotaging)

And more, like these highlights:

The #1 weight loss workout in the world (and, no, it’s not yoga) (3:27)
The “Why’s Technique” for making healthier dieting decisions without feeling like you’re starving yourself (7:29)
Why do fathers specifically find it so difficult to practice self-care—and how one father conquered this (8:42)
How holistic lifestyle changes tend to be more effective, especially long-term, than fads or tactics (11:06)
Why binging foods can be a sign of adult ADHD (and how to get your “fix” in a way that supports your long-term health) (12:55)
How Thomas lost 50 pounds in 5 months (16:28)
Why changing your routine every 6 months can diminish the insidious effects of adult ADHD (17:28)
A real life example of how community reinspires you to keep pushing after experiencing a major failure or setback (22:18)
How a self-admitted night owl tricked his brain into loving the mornings (30:24)

Listen now!

Quotes from this episode’s guest:

(1:51) The final straw for me was I had gotten on so many different medications that one morning I was looking at my hand full of medications and I thought, “If I'm having to do this at 47, which I was at the time, what's it gonna be like when I'm 67?”
(7:59) I just felt like I was on track to be dead in 20 years and I thought I just had more to give to the world whether that's like my wife and kids close by or just you know community-wise.
(12:11) The biggest changes I made with my nutrition were just honestly trying to cut out the garbage foods.
(22:18) When I was dealing with that seasonal depression, I gained back about 35 of those 50 pounds I lost. There was a lot of unhealthy behaviors over that winter when it came to food intake that I was dealing with. And you know, I could have let that be the end all and give up. But with the community of men who have kind of taught me to give myself grace, come back anytime, you know, these are just setbacks. I didn't hide from it. I was able to admit it. This didn't go right but I learned a lot last time and I'm gonna implement it this time and push You know push myself even further.
(39:25) One thing about your app and your material, you have a lot of variety, and a lot of content. I don't see self -getting bored with it anytime soon.
(44:11) You only truly fail if you quit, so just don't quit on yourself.

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Can yoga help you recover from a stroke?

Well, it was a massive help to today’s guest, John…

About two years ago, John suffered a mini-stroke due to a hole in his heart that never completely closed. While John’s been overweight for most of his adult life, he was still active: Lifting and doing yoga. And so the mini-stroke shocked him—especially because it happened at the ripe age of 37.

But his recovery was even more shocking. At least it was to his NHS doctors. About a week after his stroke, he picked up his yoga habit again, keeping it light by following the Absolute Beginners Challenge. And when he went back for his follow-up check-up, his doctors told him that he didn’t need physical rehab because of his yoga practice.

While this is the most impressive benefit John unlocked with Man Flow Yoga, it’s far from the only one.

In this episode, John shares:

Why yoga is the perfect complement to weight lifting
How yoga protects him from aches and pains and even strokes
The importance of family and community for staying motivated

And more, like these highlights:

How yoga can make even overweight men flexible enough to do an “almost split” (5:06)
John’s secret for getting through an 8 or 9 hour kitchen shift in a pub without any aches and pains in his muscles or joints (6:20)
Why “active stretching” can help you set new PRs in deadlift, bench press, and squat (9:12)
How John shocked his medical team to the point that they didn’t recommend physical rehab while he was recovering from a mini-stroke because he did this… (13:29)
Why your mirror might be a better barometer for weight loss than your scale (30:25)

Listen now!

Quotes from this episode’s guest:

(5:06) Man Flow Yoga is not just stretching. It's also training. I quite enjoy that it’s also building muscle and being more flexible than I’ve ever been in my life. I’ve never been flexible. And being flexible and overweight isn’t something that you ever think you would be.
(6:20) Yoga affects everything. I haven't had a bad back in months. I work at a kitchen now, in a pub, and even though I'm bending over and it's on my feet all day, I haven't had any problems muscle-wise or joints-wise.
(9:12) I realised that the added flexibility rather than just the normal passive stretching made me stronger. I was lifting heavier.
(13:29) The yoga actually helped me with the physical side of recovering from a mini-stroke. It was the point where the NHS doctors said you don't need any physical rehab because you've already got the yoga.

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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When today’s guest, Christopher, turned 40, he had a total hip replacement due to an undiagnosed bilateral hip dysplasia he suffered from his whole life.

And ever since, Christopher had an on again and off again relationship with his fitness. He was particularly good at joining a gym, being consistent for six months, then falling off for a year before going back.

And his biggest obstacle was actually leaving his home to go to the gym. Once he left his house, he completed his workout, and always felt better after. But leaving the house felt impossible for large stretches of time.

Then, one day, he discovered Man Flow Yoga, signed up for the Members’ Area & App, and had the single longest consistent streak of his life: He did yoga at least three times a week for nearly two years (at the time of recording this episode).

I recommend listening to this interview if you need an extra boost of motivation to crush your workout today.

In this episode, Christopher shares:

His story about having a total hip replacement surgery—at age 40
How to leverage community to fast track your fitness journey
A few dieting obstacles Christopher has encountered recently

And more, including…

Why doing yoga is even more important after a total hip replacement surgery than before it (7:59)
How following a structured workout plan eliminates inaction, improves focus, and even reduces stress (11:31)
Why yoga can fix an awkward “Frankenstein gait” walking pattern within weeks (even if you’ve had both of your hips replaced) (13:34)
How to train your brain to enjoy the discomfort of deep stretches instead of dreading it (15:31)
The trick for using your natural competitive spirit to inspire your own consistency (17:30)
The “One Step” secret for starting a massive transformation without overwhelming yourself or burning out (32:52)

Listen now!

Quotes from this episode’s guest:

(3:46) I was feeling much older than I actually was. You know, at 40, you know, I was starting to walk with a cane and had a limp. I just felt more like I was 90 as opposed to 40.
(11:31) The programs are a huge help for me. Because if I know, okay, I'm gonna go do this exercise, then this exercise, it keeps me on track.
(14:50) My whole life I've never been a person that could touch their toes. I could maybe get past my knees. And so, being able to bend over and touch my toes or tie my shoes without sitting down has been a huge improvement.
(22:12) Man Flow Yoga as a group of routines is great. But what really has kept me coming back has been the Man Flow Yoga Community.

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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A few years ago, Darrell was walking up a hill, and noticed something that has never happened to him before:

His hip writhed in pain from this seemingly simple task!

At the time, Darrell was overweight. But he also stayed relatively active, and despite being heavier, his weight never caused such an urgent and alarming issue before.

He knew at that moment he had to make a change. And so, he scheduled an X-ray, but his X-ray said nothing was wrong with his hip. Next he went to a physical therapist who actually recommended yoga designed for men (even though he was not aware of Man Flow Yoga).

Darrell signed up rapidly and immediately started doing Man Flow Yoga three times a week.

Within a week or two, his hip pain vanished. Within a month or two, he became aware of Fit Father Project, and started doing both in tandem.

And today?

He’s down 45 pounds, he’s peppier, happier, and more confident all around.

If you let Darrell’s story inspire you, it will lead you to a happier, more peaceful, more rewarding life.

In this episode, Darrell shares:

The trick to become consistent even when you’re just starting
How mindfulness exercises puts weight loss on “easy mode”
And he even shares some baking and grocery store tips if you have a few extra pounds you want to lose

And more, including…

2 things you can start doing today if you suddenly start feeling old and sense aches and pains creeping up (1:47)
The “sticky note” consistency secret that could snowball into losing 45 pounds (4:51)
How yoga challenges obesity in a way that no other workout modality can (7:58)
A real life story about how the Better Man Podcast inspired Darrell to lose 45 pounds—here’s what he did (9:52)
Darrell explains the incredible feats you can accomplish when you combine Man Flow Yoga with Fit Father Project at (12:11)
How to use rest in a way that makes you more excited for your next workout instead of dreading it (14:54)
The insidious way processed foods hijack your body’s natural hunger rhythms (and how to stop eating it) (16:14)
3 healthy baking tips from Darrell so you can—literally—have your cake and eat it too (21:40)

Listen now!

Quotes from this episode’s guest:

(2:22) And then I asked my physical therapist what I could do to keep this from happening again. And he told me two things. Number one, lose weight because I was grossly overweight at that point. Number two, find yoga. And he's qualified that by saying find a yoga design for men and find a yoga that will customize things to fit what's what's hurting you and in my case it was my hips.
(4:05) I started doing it three days a week. I put it on the calendar, and did it three days a week. And in the beginning, it was a little difficult. But over time, I started feeling much better in my hip.
(13:20) And I gave myself permission, though, to rest.
(14:50) I realized stress was my unhealthy habit and I was putting more stress onto myself. So, I had to be more mindful about saying, "I'm too stressed right now. I can stop.”
(18:57) I lost about 45 total. The first 20 pounds or 25 pounds came off really easy, came off fast. Really easy. The next 20 or 25 were not so easy. And I still would like to lose 10 more. And I'm kind of stuck there a little bit right now. I'd like to go down, I'd like to hit the 199 number on the scale.

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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When today’s guest, Steve, was 27, his dad fell at work and was rushed to the hospital where he had his right leg amputated from the knee down.

Turns out, Steve’s dad had diabetes. But nobody in the family knew it because his dad never got diagnosed—until after he lost his right leg.

Determined not to follow in his father’s footsteps, Steve decided to do something a lot of men neglect: He decided to go to the doctor regularly.

And good thing he did too. During one checkup in his 30s, Steve discovered that his blood pressure and cholesterol were very high. After this doctor’s appointment, he made a commitment to himself to exercise...

And he stuck to his commitment:

He just hit his 10-year anniversary for his group exercise class. He’s been doing Man Flow Yoga for several years (even after getting both hips replaced). And he’s been able to stave off diabetes, and worse.

In this episode, Steve shares:

Why making small diet tweaks instead of large sweeping changes results in more weight loss
How going to yoga classes with a female instructor aggravated his joints
Common sense advice men need to hear (but don’t want to hear)

And more, including…

Why something as simple as an annual blood check can save your life (2:18)
How to leverage surging blood pressure and cholesterol levels to “snap” you into creating a healthier life (3:53)
The most beneficial, yet barely noticeable tweak Steve made to his diet which staved off diabetes (4:21)
How to best prevent the post-hip surgery weight gain that can cause you to accidentally gain 30 pounds (6:32)
Why female-led yoga classes at your local gym can actually cause more injuries than it helps prevent (10:09)
How to trick your brain into doing yoga five times per week (and why it’s easier than you think) (13:51)
Dealing with a lot of soreness and pain after workouts? Here’s the best Man Flow Yoga Program to follow to eliminate your pain (15:02)
3 dirt-simple things to try to help you fall asleep within 5 to 10 minutes of laying down (31:46)

Listen now!

Quotes from this episode’s guest:

(1:33) When I was 27, my dad was diagnosed with diabetes. He had been at work and he had been having pain off and on, but hadn't really gone to a doctor. So he wound up falling down at work and being brought to the hospital where his right leg was amputated from the knee down. We didn’t know he had diabetes, so that was the point for me where I decided I needed to just check on my health.
(4:27) The most important diet tweak for my health was to eat a larger meal in the middle of the day, instead of eating a big meal at supper time.
(10:09) I used to go to a yoga class at the gym and I know I stopped doing that. It was a female instructor and I was having knee pain and hip pain. I didn't realize that my hips were as bad as they were but a lot of the poses were aggravating my joints. So I decided to look for something more geared towards men.
(14:08) I feel better after doing yoga. And I think it helps when you do other exercises afterwards to have the yoga first. That makes it easy to do five days a week.
(15:02) The Flexibility Beyond Challenge really took care of a lot of the pain I've been having after the workouts.
(25:13) It's definitely easier for me to get around without pain as much thanks to Man Flow Yoga.

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Today’s guest, Mark, is a bit different than past guests—and not just because of his accent.

Mark only joined Man Flow Yoga about three months ago. But he’s made a lot of progress in those three short months:

He’s consistently doing between four and six sessions a week (after being a self-described “start-stop” person who has always struggled with inconsistency).

He’s more flexible, mobile, and doesn’t have as many random aches from his job as a cabby..

And he even shocked his chiropractor in a recent appointment at the stark improvements he made.

Best part?

As I alluded to, Mark has always struggled with consistency. He even struggled being consistent with Man Flow Yoga at the beginning—but he’s found his stride and offers hope if you’re in a similar situation.

In this episode, Mark shares:

How to crack the code of consistency (after being inconsistent for your entire life)
Simple ways to shift your mindset to get through a workout when you’re not feeling up to it
What Mark did to build consistency after failing to complete the Strength Foundations Challenge

And more, including…

The trick for not letting your days of missed workouts pile up so much it becomes overwhelming (3:09)
Why being too hard on yourself after missing a workout or two backfires and makes it harder to restart (and what to do instead) (4:28)
Does yoga really make you taller? Well, not exactly, but it does THIS (5:29)
The #1 most helpful Man Flow Yoga Program for turning yoga into a habit (6:29)
How this simple “better than” mindset shift prevents you from beating yourself up (10:04)
How Mark shocked his chiropractor after only 3 months of Man Flow Yoga (14:16)
Addicted to your morning cup of coffee? Here’s the weird way Man Flow Yoga might help… (18:07)

Listen now!

Quotes from this episode’s guest:

(3:06) I suppose I'd done about three and a half weeks of the Strength Foundations Challenge. And then I started slipping back into the well, “I can miss today, then I can miss tomorrow.” And then I was sitting at home and beating myself up about it and then I thought you know what, I keep saying to my partner don't be a sayer be a doer, don’t keep saying tomorrow or the next time and just do it.
(4:39) I told myself, you haven't got to do it every day. If you could do it three times a week, four times, maybe more. And now I’m averaging between four and six sessions a week instead of zero.
(10:14) Don't be too hard on yourself if you can't make too many sessions. Don't beat yourself up because you're the one suffering. If you can do two, that's better than none. If you could do three, that’s better than one or two.
(11:54) Don't be a sayer, be a doer.
(18:07) Since Man Flow Yoga, I’m drinking a lot more water as well. In the morning, I don't put the coffee on. I've got two pints of water. And again, that's something else I feel so much better for. Why drink coffee in the morning to wake up when I’m awake?

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Russ first discovered Man Flow Yoga like many other men do:

His back ached, he was out-of-shape and carrying a few too many pounds on his person, and he has long known he needed to exercise. But the traditional approach to fitness never interested him.

He needs to be active in his career, so being sore from lifting wasn’t an option for him. But as the years passed by, the weight tacked on, and he started paying the ultimate sacrifice: bodily pain that made life just a little bit harder each day.

Well, after discovering the Man Flow Yoga YouTube channel, Russ experienced a snowball effect that completely transformed his life—one small step at a time.

First, he reversed the physical problems he had: He eliminated his pain, improved his posture, and shed a few pounds of fat.

But then, as he became more and more consistent, he unlocked his awareness and uncovered an inner sense of calm.

His life transformed from a ball of stress into a peaceful oasis.

From there, he had realized the root problem of all of his troubles: He let his life pass him by without even realizing it!

But everything changed when he found Man Flow Yoga…

Not only did he take back complete control of his life, but he’s a healthier and all-around better man because of one small step he took three years ago.

In today’s show, Russ shares all sorts of brilliant insights like:

Why smaller, less significant changes actually produce bigger and better results long-term
What actually happens in your life as a result of consistent exercise
How to get started right now instead of procrastinating

And so much more.

Other highlights from this show include:

Why yoga is the superior form of exercise if you’re nagged by aches and pains all day (2:14)
The “small steps” secret for becoming more fit in your 50s than you were in your 30s (2:34)
Why gentle intensity, like you find in Man Flow Yoga workouts, fundamentally improves your muscles and posture (without making you too sore to move the following day) (3:27)
How to trick your brain into wanting to work out when you’re exhausted after work (4:59)
Can yoga make you more productive at work? Here’s why this chemistry teacher says so (10:49)
Why physical activity is so wildly effective for calming emotional energy (even if high-stress situations) (11:04)
The most effective way to boost your confidence—with almost no risk of injury—if you’re overweight and out-of-shape (14:08)
How simply cutting low-fat foods can reduce your appetite and make weight loss less frustrating (19:01)
The “Macro Mentality” for weight loss for eating healthier without starving yourself (28:00)

Listen now!

Quotes from this episode’s guest:

(2:15) So I got onto Man Flow Yoga and I thought, “This is amazing - the changes were like literally instant, the day after, two days later, I felt so much better. And I thought, wow, this is really, really good.”
(3:52) The gentle approach of yoga really surprised me with how intense it could be. And I thought, ‘This is brilliant and exactly what I want.’ Something that's making a change, I can feel the difference in my muscles, I can feel the difference in my posture and things like that.
(5:05) What is it that makes you want to do it? And it's that feeling afterwards. That really has been a game changer for me. If I get home from work and I'm tired, I think, ‘oh, I've got to do some yoga. It's like, yeah, but you know damn well you'll feel better after you've done it.’
(9:17) If you want to improve, you've got to do something consistently.
(12:29) In terms of physical stuff from doing yoga, my posture’s better. I stand taller. I ache less. I move better. I’m much more flexible than I used to be.
(13:59) I have some definition in my muscles. Again, not a massive amount, but I could see it. As a guy that’s always been overweight and a little bit self-conscious about how I look, yoga’s been a really big confidence boost.
(14:54) Smaller, less significant changes actually produce bigger, better results long-term because it's more sustainable.
(33:28) Your life can be gone so quick. And I think we just need to slow down, chill the F out.

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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A few short years ago, Jerome’s life was completely different: He was obese, he never worked out, his stress levels were sky high, and his lower back was in constant pain.

But then his best friend suffered a sudden heart attack and passed away. And Jerome realized that if he didn’t start exercising, his life would also be at stake.

And so, he completely upended his life, one facet at a time.

Despite never being able to stick to fitness programs before, after discovering Man Flow Yoga (and specifically, the Absolute Beginners Challenge), he cracked the code to consistency—even at age 66.

Within a month, his back pain vanished—and never returned. Within a couple of months, he lost 20 pounds, improved his mental health, and restored his self-image.

Today, Jerome is chock-full of wisdom about improving your mental health, your physical fitness, and becoming more consistent.

And he shares a wealth of knowledge in this episode, like:

Why taking personality test can finally make you consistent
How men over 60 can improve their sleep and stop relying on caffeine
The definitive way to address and improve your mental health

And more!

Other highlights from this show include:

The weird way Jerome found consistency with his fitness by taking the Big Five personality test (4:08)
3 reasons Jerome was able to finish the Absolute Beginners Challenge when he’s never been able to finish any other fitness program before (8:29)
Why something as simple and obvious as changing the time you exercise can unlock your longest streak of consistency in your adult life (12:39)
The admittedly bizarre, yet effective “Cork Mat Consistency Secret” that makes you look forward to doing yoga (15:53)
How to eliminate all of your back pain in the next 30 days—for good (17:09)
Why consistently doing yoga can replace your reliance on coffee and energy drinks for energy (19:59)
The most overlooked Man Flow Yoga program for reducing your stress at work (25:24)
The “4 Quadrants” mental exercise for improving your mental health in a hurry (31:11)
How to improve your sleep hygiene and quality—especially if you’re in your 60s or 70s (32:08)
The “third person” technique from journaling that instantly obliterates any negative self-talk (38:46)

Listen now!

Quotes from this episode’s guest:

(3:59) My best friend passing made me think about trying to focus on fitness because my life literally was at stake.
(7:38) But I realized my problem was that since I'm so low in conscientiousness I really had a problem in persevering and sticking to a program until I found Man Flow Yoga.
(12:47) Well, the first thing I have to say is I adjusted the time that I was doing yoga because as you know, motivation is a finite resource. So during the day, the less physical energy you have, the less mental energy you have to tackle a challenge.
(14:18) Shifting to the morning gave me a lot more motivation.
(17:09) By the end of my first month, all my back pain went away.
(18:27) If anybody has been to one of your programs knows that the real problem, for example, with back pain is due to the back, but the support structure of the core that supports the back.
(20:52) And now I'm at the point that even for my regular workdays, I don't drink coffee in the morning. I don't need to because I have so much energy.

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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If you’re reading this, there’s a good chance you already know Jesse Lee, Man Flow Yoga’s Community Manager. But it wasn’t all that long ago that Jesse lived a completely different life.

In 2016, after tragically losing his best friend, Jesse soothed himself like many guys do. With booze and food.

He quickly ballooned up to 330 lbs, strained his relationship with his wife and kids, and found himself in a world of self-hate, regret, and shame. Jesse wanted to change the trajectory of his life, but didn’t know where to start. And he didn’t want to run the risk of injury that came attached with weight lifting and running—especially at his size. (He wasn’t just 330 lbs, he’s also a giant who stands at 6'7”.)

But then he discovered an old Man Flow Yoga DVD. And the rest is history.

Jesse lost 60 pounds and became a model. He quit drinking (and has been sober for 7 years). He attended my Be The Better You retreat and started working for Man Flow Yoga. And he’s even gotten his own yoga certification!

Despite the gigantic (pardon the pun) improvements he made, he started small. He stayed consistent. And he proved that any man—no matter how big or out-of-shape—can achieve life-changing results by making one small decision today.

In this episode, Jesse shares:

How to be happier in your own skin (even if you’re consumed with self-hate, regret, and shame right now)
Jesse’s secret for staying motivated enough to workout that he wakes up at 5 am
How to start your fitness journey right now

And more!

Other highlights from this show include:

How Man Flow Yoga turned a 330 lb version of Jesse into a model (and saved him from a deep bout of depression) (1:08)
Why yoga is the superior way to exercise if you’ve been inactive for as long as you can remember (6:01)
This ancient, even somewhat cheesy Taoism maxim can fill even the emptiest motivational tank (7:08)
The “Find Your Why” motivation technique for starting your fitness journey today (and sticking with it tomorrow too) (8:33)
How to trick your brian into working out on days when you have zero motivation (13:09)
What to do if self-hate, regret, and shame overwhelm you (22:45)
The “Share Your Struggles” secret for feeling less alone and isolated (27:56)
How to improve your mental health, reduce your stress, and boost your productivity by doing absolutely nothing (34:55)

Listen now!

Quotes from this episode’s guest:

(6:12) I did what everyone else does: I googled “yoga for men.” I wanted to just start something simple because I knew that if I started running or lifting weights that I would probably overdo it. And so I decided to start slow.
(17:09) When it comes to fitness, you have to start small because if you start big, you end up getting overwhelmed or burning out or hurting yourself.
(21:20) My head benefits better from yoga more than my body.
(22:03) More people should be doing yoga. At least give it a try.
(22:45) I want people to be happier in their own skin. That's it. And, for me, when I was at 330 pounds, there was a lot of self-hate, a lot of regret, a lot of shame. And the yoga helped me be okay with that and know that it's a stepping stone towards a better self. But it's hard to start that journey without a little bit of self-love.
(25:43) This journey is really hard. The beginning is really hard, especially when you're not happy. But it gets better.
(26:57) Different versions of community will give you different forms of support.
(37:52) Do it now. Like right now. Because you're not to be this young again.
(39:09) If you make excuses now, you're going to make excuses later. There's always going to be an excuse.
(41:55) Dean, what you created helped me through some of the roughest times of my life.

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Plenty of men turn to yoga when the aging process catches up with them and causes a world of pain. Today’s guest, Steve G., a 67-year-old Man Flow Yoga Member is no different.

A few years ago, Steve noticed a pain radiating from his neck into shoulders that he described as oppressively bad. And during his evaluation, his X-rays showed that he had been dealing with an advanced version of osteoarthritis in his C spine (the top seven vertebrae in the spine, located in the neck and connecting to the thoracic spine).

Since Steve’s been lifting weights since his 40s, he thought that it was the beginning of the end. The aging process had finally caught up with him. Father Time is undefeated after all.

But that’s where Steve’s story takes an interesting turn…

After his diagnosis, he scheduled a massage with his massage therapist, who also happened to be a yoga instructor. So Steve asked him if yoga could help, and his massage therapist gave an enthusiastic yes.

Shortly after, Steve found Man Flow Yoga and started following the Strength Foundations Challenge.

And you know what?

His massage therapist was shocked by how much Steve’s condition improved the next time they saw each other (which was only two months later)!

Since eliminating his pain, Steve’s been consistently following Man Flow Yoga programs. He’s added weight lifting back into the mix too.

And today, Steve’s stronger, more flexible, and in less pain at 67 than he was two years ago.

In this episode, Steve shares…

How adding yoga to your weight lifting routine protects you from injuries (especially after you hit your 60s)
Steve’s “obvious” way of tracking his progress in his yoga workouts that keeps him consistent
How to know when to ask for help (and how to be okay with asking for help)

And more!

Other highlights from this show include:

How Steve got blindsided by advanced osteoarthritis in his neck (without showing any symptoms) (2:20)
The story about how Steve, after being diagnosed with cervical radiculopathy, shocked his yogi massage therapist after completing the Strength Foundations Challenge (6:14)
The best way to avoid weightlifting injuries (18:35)
Why repeating tough Man Flow Yoga workouts demonstrates how much progress you’ve made (20:09)
How to unlock a deep sense of energetic, focused calm that makes you more productive and fulfilled (21:57)
Why simply having fun when working out is the best way to become more consistent (32:07)

Listen now!

Quotes from this episode’s guest:

(2:28) I had plain X-rays of my cervical spine, which to my great surprise, showed pretty advanced osteoarthritis in my C spine, which I've had no symptoms from, and it was very worrisome to me because I was 65 at the time, and I'm thinking, “wow, this is like the beginning of the end.”
(5:10) Having a program to follow is like having a personal trainer.
(9:29) My muscular awareness now is so much better. Just going back to deadlifts, I really understand how to engage the muscles and how to really push into the floor through my feet.
(37:50) I just love being a part of this community, Dean. I've just gotten so much out of your program. It's become such a positive habit. I stumbled upon it, nobody had recommended it. And I'm just a huge supporter and really super grateful I found Man Flow Yoga.

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Cody, today’s Better Man Podcast guest, has been obese for most of his life. Even as a kid, Cody was always bigger than the other kids. But after graduating nursing school in 2014, he realized he had to lose weight.

And so, he lost 70 pounds in short order.

But there was one problem: He didn’t do it in a sustainable way—and so the weight returned.

Cody had another “oh shit” moment after he became a dad. He wanted to not only be around for his kids, but he wanted them to admire him. He wanted to watch them grow. And he wanted to meet (and play with) his grandchildren one day.

But as he started getting back into fitness, the pandemic hit. All the gyms were closed, and he was worried about losing the spark of motivation he had after becoming a dad.

That’s when Cody joined Man Flow Yoga—and the rest is history. Well, kinda…

Even though Cody consistently followed his Man Flow Yoga workouts, having another kid rocked his world, and his routine fell by the wayside. He yo-yoed again with his fitness, but this time around, he developed a mindset that allowed him to not fall off the wagon so hard. Or take so long to get back onto it.

And in this episode, Cody shares…

How to become more consistent with exercise (even after life gets in the way)
The single most important mindset shift that empowered Cody to not give up completely after falling off the wagon
Why addressing his mental health first made fitness and weight loss easier

And more!

Other highlights from this show include:

How to overcome lifelong obesity (even if you still yo-yo with your diet and fitness) (2:35)
The dark side of shedding 70 lbs of fat that most men ignore (3:01)
The insidious “happy fat” trap young men fall into (and how to prevent it) (3:17)
Why this nurse practitioner recommends exercise and weight loss to help avoid lifeline medications and chronic pain (5:40)
Do you have too much inflammation in your body? Here’s why your food might be to blame… (12:29)
Why addressing any lingering signs of anxiety and depression makes weight loss easier (16:16)
How changing one word in your vocabulary makes you actually look forward to working out (22:12)
The single most deadly “pandemic” that only affects men (37:53)

Listen now!

Quotes from this episode’s guest:

(2:57) When I first graduated nursing school in 2014, I realized that I needed to make a change. And I lost 70 pounds at that point, but I didn't do it in a way that was sustainable.
(3:17) I went from 270 down to 190 and I thought I was invincible. And then something happened in my very young adult life that I wasn't prepared for: I met my wife. I got happy. I got what I call “happy fat,” like many of us do.
(16:34) It finally clicked that if I did not address my anxiety and my depression, that I would never make any permanent long-term success in my weight loss and my health and wellness would continue to deteriorate.
(21:08) But after that first workout, I felt stronger. I remember feeling sore - in a good way. Like I got a good pump.
(28:16) Doing anything is better than doing nothing.
(37:05) When I first started on my fitness journey, I joined a few men's like weightlifting and weight loss Facebook groups and they were good. They were really good. But I remember when I joined the Man Flow Yoga Community, I've never experienced an outpouring of support and of guidance like that.

Other important links:

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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While nobody likes to acknowledge it, falling is one of the most dangerous things that can happen once you turn 60.

Even minor falls can cause severe quality-of-life-destroying injuries. And then there’s the unfortunate fact that the primary cause of injury-related deaths among adults 65 and older is falling.

Why does falling suddenly become so dangerous?

Well, after turning 60, your flexibility and balance starts to slip. And if you don’t focus on these key areas of longevity, one wrong step can leave you bedridden for weeks. Or worse.

Today’s guest, Brian, first realized his flexibility and balance were deteriorating after he lost his balance on a log and fell into the water when he was hiking. Despite being fit, once he turned 60, he realized his body just couldn’t do what it used to be able to do.

Luckily, a colleague recommended yoga. But even though he’s the only man where he works, yoga classes full of young women made him feel deeply uncomfortable.

That’s when he discovered the Man Flow Yoga YouTube channel—and shocked himself by how much he enjoyed yoga made for men.

Within weeks, he felt stronger, more flexible, and more capable of physical activities. Within a few months, he went from running 4 to 5 miles to running 9 miles without gradually building up or experiencing any setbacks!

Best part?

At 62, he’s more flexible, has more balance, and deals with fewer pains than he did two years ago!

In this episode, Brian shares…

His single biggest motivation secret that keeps him active and healthy
How to overcome a fitness plateau without giving up
Why men benefit more from Man Flow Yoga than any other type of yoga program

And more!

Other highlights from this show include:

The biggest problem men encounter when they follow along to yoga workouts on YouTube that can actually hurt their flexibility (3:43)
How turning 60 causes your flexibility and balance to slip (even if you’re fit and active) (4:51)
Why do men get more benefit from Man Flow Yoga than any other type of yoga? (11:06)
The "Activities of Daily Life” motivator for exercising when you’re not energized or in the mood (11:50)
How to jump from running 4 to 5 miles up to 9 miles—without gradually building up or experiencing any kind of physical setback (17:03)
Why working out in a group instead of by yourself helps you reach your fitness goals faster (and how to find a workout group) (23:46)
The insidious “Fixed Daze Phase” in fitness that can sabotage your progress, undermine your motivation, and even convince you to give up (24:38)
How to burn more fat even when you’re sedentary (30:06)

Listen now!

Quotes from this episode’s guest:

(2:54) “A work colleague had always suggested that I do yoga, and she used to go to open classes. I was always very conscious about the fact that the majority of classes are women, and although I work with women constantly—I’m basically the only man where I work—so I’m used to that. But I just didn’t feel comfortable going to a class full of women.”
(3:46) “I just started going onto YouTube to look at yoga to see what classes were available and did a couple. And there it was the side of yoga that I've never been that bothered about: the spiritual side and everything else. And really, also not explaining stuff, to tell you the truth. And also they're being over-over-flexible, and you just think, ‘Whoa, that's way beyond what I can ever achieve.’”
(5:11) “I would call myself fairly fit by running and hiking regularly and doing different activities. But my yoga journey was more about my flexibility. My flexibility was really deteriorating and what I could once do, I couldn't anymore. And my balance was deteriorating too.”
(11:06) “I surprised myself how much I was enjoying the benefits of Man Flow Yoga. And I do think it's down to the way you explain things and go through things. You really go through which parts of the body you're meant to feel at that point and be tensing up or whatever. I just think the other ones I'd looked at really weren't explained very well—about how you're meant to be feeling or what you're meant to be doing.”
(12:10) “One of my biggest motivations is that I want to feel as fit as I can for as long as I can, you know, and enjoy life and be able to do things and be active for as long as I can. I see, because I work in healthcare, a lot of people who are a similar age to me who just can't do a lot of activities of daily life. And I didn’t want that to happen to me.”
(16:10) “I used to hate the forward folds, absolutely detest forward folds. And now, yeah, I'm okay with them. They're not my favorite, but I'm okay with them now.”
(17:23) “I could go from just doing 4 to 5 miles up to 9 miles without increasing gradually. I just went from 4 to 5 miles to 9 without a problem.”

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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If you’re active in the Man Flow Yoga Facebook Group, then there’s a good chance you know today’s guest, Joe. Joe is one of the most motivating and inspiring people to other Man Flow Yoga Members—he even inspires me at times.

But the truth is that Joe wasn’t always jacked and healthy. In fact, after his first daughter was born, Joe didn’t exercise for 15 to 20 years!

One day just four years ago, Joe didn’t like how he looked, how he felt, or the example of aging he was setting for his daughters. And so, he stumbled into a gym for the first time in decades.

Shortly after, COVID closed the world down—but Joe didn’t use this as an excuse to give up. Instead, he started doing yoga and went on to become one of the best examples for how men over 50 can use yoga to become jacked and healthy.

If you need a dose of inspiration, a new mindset tweak, or just want to see what’s possible when you dedicate yourself to yoga, tune into this episode.

Joe reveals a bunch of helpful tricks and secrets like:

How to get back into fitness even if it’s been 20 years since your last workout
Why you don’t need to rely on willpower to workout when you build this first
How to use your children to become healthier when you’re in your 50s than you’ve been in your 30s or 40s

And more!

Other highlights from this show include:

How being chained to your desk for work erodes your flexibility faster than almost anything else (2:45)
How Joe avoided medications for his intense, radiating neck pain after his doctor suggested it (3:53)
A father’s motivation secret for becoming jacked and healthy for your family (4:53)
Why it’s easier and more enjoyable to stick with yoga than any other style of exercise (especially if you’re over 50) (10:34)
How Joe got back into fitness after a 15-20 year hiatus to raise his kids (11:56)
Why yoga and strength training have the perfect, symbiotic relationship (even if most men think yoga’s too feminine) (19:13)
How making one tiny tweak to your workout regimen can restore your declining motivational tank (26:35)

Listen now!

Quotes from this episode’s guest:

(4:13) As I was turning 50, I was just kind of unhappy. I didn't like the way I looked. I didn't like the way that I felt. And I knew I needed to make a course correction.
(5:57) My daughters are just amazing to me. And as their father, who had been a role model for them their whole life, I sat there thinking, “I need to do better for them. I need to show them a good example of aging with you know fitness and health in mind.”
(6:22) At some point in our lives, we're all going to have to rely on others to help us.
(10:34) The best thing about it is, and you allude to this sometimes, is that with yoga it's really kind of easy to see progress. If you are dedicated to it, you'll see the difference. And I saw it fairly quickly. And so it sort of became self -fulfilling: The more I did it, the more I wanted to do more.
(11:04) I mentioned earlier that I couldn't even get my hands past my knees, you know, and I think around the two month mark, I was able to get my hands back to the floor.
(19:15) The combination of yoga and lifting has really sustained me a lot. They're very symbiotic: The flexibility and mobility has helped me build strength and vice versa.
(29:15) The Man Flow Yoga community is just incredible. I mean, I belong to a couple of other groups online as well. And there's definitely something special and unique about the Man Flow Yoga group. I've never seen anything where people are more supportive than that than that group
(33:21) Just do it and build the habit. Then, it all falls in place.

Follow Joe on Instagram at @yoga.joe.ri

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Today’s guest, Barry, is a recently-retired pharmacist who has learned first-hand from his extensive experience in the healthcare industry just how important movement and strength are for preventing serious chronic diseases.

Barry saw how diabetes, heart disease, strokes, and even arthritis wrecked people’s lives and caused all sorts of life-threatening complications. And he also realized that simple advice that most people overlook, like moving and strengthening your body, are the best antidotes to these life-crushing problems.

If you have a desire to avoid being reliant on medications long-term to maintain your health, perhaps nothing is more important than figuring out how to remain active and build strength—especially as you age.

That’s what Barry and I discuss in today’s episode, including…

Why exercise alone can stave off chronic diseases and pain
How starting small lets you build momentum so you barely recognize yourself by this time next year
A few simple steps to actually get off medications so you’re not reliant on them

And more!

Other highlights from this show include:

Is yoga the best way to clear up plantar fasciitis? A pharmacist with personal experience weighs in at (1:01)
What to do after your physical therapy exercises become so dull you can’t do them anymore (4:36)
How sitting too much after turning 50 unleashes random aches & pains on your legs and lower back (8:29)
3 simple ways to shed 20 pounds of fat in a few months (without working out 2 hours per day or starving yourself) (10:53)
How to find ironclad motivation to exercise—even in retirement where many guys take their foot off the gas (26:17)
The Pharmacist’s secret for preventing diabetes, heart disease, and chronic pain that most people overlook (29:37)

Listen now!

Quotes from this episode’s guest:

(1:09) I previously had plantar fasciitis, and was able to clear that up largely through yoga.
(4:36) And to be honest, I much preferred doing the yoga routines because physiotherapy exercises tend to be kind of dull and boring.
(8:35) The leg pain was mostly, if I was sitting for a period of time, my right leg in particular would start to ache. And as I started doing more Man Flow Yoga, it became less and less noticeable. And I rarely have an issue with it now.
(12:14) Any little extra step that I have to do to exercise is a big obstacle, I find. So if I have to leave the house, it makes it harder. If I have to drive somewhere to work out, it makes it harder. But if I can just go down into our basement and work out in our little gym area, then that's really easy.
(29:51) There's a lot that you can do by remaining active and trying to strengthen your body that will help to prevent diabetes, heart disease, and chronic pain that I think people overlook

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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About 12 years ago, today’s guest, Chad, pulled his back out like never before. He was bedridden for four days. He couldn’t walk properly for weeks. And when he went to his doctor, his doctor told him:

He had the back of an 80-year-old man at only 42!

In fact, his L4 & L5 vertebrae were deteriorating so much that they were starting to fuse together.

His doctor immediately recommended back surgery. But Chad knew that one back surgery can quickly turn into several back surgeries. Rarely do you get just one back surgery.

Determined to avoid surgery, Chad started to focus on specific exercises that could improve his back like in-person yoga classes, physical therapy, and watching random YouTube videos.

But no matter what he tried, he just couldn’t stay consistent. He did enough to avoid surgery, but he was still terrified that one wrong move could confine him back to his bed.

Whether you’re also looking to avoid back surgery or you struggle with consistency, Chad might be able to help…

Here’s what he covers in today’s show:

The 2 best exercises to prevent back surgery
How to stop feeling guilty when you miss a workout
The neglected way to improve your mental health

And more!

Other highlights from this show include:

How to avoid back surgery after your doctor tells you that you have an 80-year-old back in your 40s (2:00)
The simplest (and often overlooked) way to prevent overwhelm, stress, and frustration when working out (4:01)
The “10-Minute Unwind” trick that makes it easier to get out of bed in the morning (even if you have excruciating back pain) (7:53)
The counterintuitive reason having a schedule stops you from feeling guilty after missing a workout (12:18)
Here’s what your poor mental health is trying to tell you… (15:25)
2 mental exercises to try after falling off the wagon that helps you get back on faster (24:02)
How to better take care of yourself and your wellness—especically if you typically fit into the caregiver & fixer archetype (36:59)

Listen now!

Quotes from this episode’s guest:

(1:58) I had the back, as a doctor said, of an 80-year-old at the age of 42.
(2:29) We all know people who have had back surgery—and you don't just do one back surgery, you do multiple back surgeries.
(6:04) I didn't have a plan. It was quite frustrating actually because I would do it. Then I would fall off the wagon, punish myself for falling off the wagon then try to get back on the wagon, feel good for a while. And then fall off again.
(7:58) Every night before I go to bed I do the 10-minute unwind because I know it's much easier to get out of bed in the morning because it just gives my back that relief.
(12:16) I never made a schedule, and so I always felt guilty when I didn't work out.
(15:30) There's a very direct correlation to your physical activity and your mental health.

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Lee H., a 56-year-old wildlife photographer, hasn’t always been a bastion of health. After a shocking divorce, Lee ballooned up to almost 300 pounds even though he only stands 5’7” tall!

To make matters worse… Not only does Lee’s career make him put his body into bizarre positions—sometmes for hours at a time—but Lee also suffers from multiple familial lipoma syndrome: A rare, genetic skin condition that causes him to have 200-300 tumors on his body at any given time.

And you know what?

Thanks to Man Flow Yoga, Lee lost 50+ pounds, extended his photography career, and used it as a starting point for dialing in his diet.

Today, Lee’s happier, healthier, and more energetic in his mid-50s than he ever was in his 30s or 40s. And he has a ton of wisdom to help you live your healthiest life too, including…

How to better prioritize your life to make fitness a breeze
How to bounce back after falling off your fitness journey
Why yoga will make a bigger impact in your overall life than any other form of exercise (even if you laugh at the idea of yoga today)

And more!

Highlights from this episode include:

Why yoga is one of the best ways to fight against multiple familial lipoma syndrome (5:10)
How to go from a complete, inflexible beginner to being able to do several yoga poses by just following a few Man Flow Yoga programs (8:19)
The weird way yoga makes you a better husband, lover, and father (9:09)
How to make radical lifestyle changes and unlock the healthiest version of yourself regardless of your age with the simple “consequences over comfort” mindset tweak (16:31)
How Lee lost 50 pounds in 3 months by mixing Man Flow Yoga with keto (28:15)
The “Lion Lifestyle” secret Lee uses to become healthier and more flexible in his 50s than most men ever achieve (34:06)
2 forgotten ways anyone can do to instantly melt stress from your shoulders (43:36)

Listen now!

Quotes from this episode’s guest:

(5:16) I got to a point where because of my weight, because of my tumors that I'm almost always in constant pain from a tumor somewhere. Man Flow Yoga prevents me from being wheelchair-ridden.
(6:14) When you look at most yoga pictures, it's thin young women in poses that would break my bones. And to be honest, four or five years ago, if you'd brought up yoga to me, I would have made fun of it.
(8:10) If I knew about Man Flow Yoga as a teenager, I probably would have won state as a wrestler. I would have been a much better running back. I would have been a much better husband. I'd have been a much better father. I'd have been a much better lover.
(11:40) I may not be your typical guy doing yoga, but the reality is, Man Flow Yoga is for every guy out there.

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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BMP-Ep107: Why Implementing Change Slowly Unlocks Superior Results (Steve T.)

While Steve has been a long-time hiker, he never really thought about exercise until he reached his mid-50s and noticed his body was starting to break down. Steve spent his career working a typical desk job where he hunched over a computer. And this caused immense knee and shoulder pain.

Since he wanted to continue to hike as he aged, Steve knew he needed to do some form of exercise to keep his body free from pain. He thought yoga could keep his body in “hiking shape,” but the one hot yoga class he attended made him feel uncomfortable. Not only was the class hot, but he was the only guy in the class too.

That’s when he searched for “yoga for men,” and became a Man Flow Yoga Member. This happened six years ago.

While Steve still does yoga today, he went through a complete transformation that makes him feel better today, in his 60s, than perhaps he’s ever felt.

What’s Steve’s secret?

Focusing on the journey. Taking his health one manageable baby step at a time. And refusing to beat himself up if he misses a day or two.

Steve’s chock-full of helpful mindsets, strategies, and tips that can help any man kickstart his fitness journey, including…

The biggest mistake men make which sabotages their fitness journey
The very first step to take to kickstart your fitness journey
How to continue adding and tweaking your regimen to grow healthier as you age

And more!

Highlights from this episode include:

Why strength-training becomes more important as you get older (3:03)
How Steve can bend over and squat without knee pain today—when his knee pain tormented him for several years (8:25)
The "smidge better” secret for exercising so consistently you no longer need willpower or motivation (12:26)
How to radically improve your body composition (even if you don’t lose a single pound on the scale) (17:01)
Why implementing change slowly leads to better long-term health outcomes than forcing yourself to do everything at once (22:29)
6 benefits of strength training—and how you can start without pumping iron like Arnold Schwarzenegger (27:41)
3 health perspectives to focus on that will make you healthier, happier, and more fit by this time next year (36:06)

Listen now!

Quotes from this episode’s guest:

(2:38) The first thing I did was I started to incorporate walking and hiking. And that was a game changer because it got me started on my fitness journey.
(3:21) Strength training is important, especially as we get older.
(4:32) I didn’t know that yoga for men was a thing, I just knew that going to a hot yoga class with all women was just not what I was looking for.
(12:32) My motivation for being consistent was that every day I felt a smidge bit better.
(16:28) Motion is lotion.
(22:57) Don't get bogged down in all the minutiae of detail with these programs. Implement change slowly. Take it as a journey, and don't force yourself to do this all at one time.
(32:57) My trainer told me, “Your training that you've had with yoga has enabled you to incorporate the proper positions when you're doing your strength and resistance.”

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Today’s guest, firefighter Bob M., routinely puts his body in precarious positions—crawling positions, in positions where his hands are above his head, and flexing his legs into bizarre positions—to save lives. Literally.

Yet, despite being a firefighter, he’s never had an injury on the job. In fact, he’s kept his injury-free streak alive for the past five years thanks to Man Flow Yoga.

Best part?

While his lack of injuries is great, the bizarre positions he puts his body into caused immense lower back and shoulder pain. But after doing yoga consistently for only 6 weeks, Bob freed himself of pain!

In this episode, Bob shares his best advice for men trying to become healthier and more fit, including…

Why men in their 30s and early 40s should start focusing on longevity now
The 2 simple (and free) things any guy can do to instantly become healthier
How Man Flow Yoga made him a better firefighter

And more!

Other highlights from this episode include:

2 of the most important longevity traits to cultivate (4:51)
Why one firefighter thinks Man Flow Yoga is the most value-packed online fitness program available today (5:40)
The single biggest culprit of lower back pain that most guys overlook (7:36)
How to eliminate your pain completely—in as little as 6 weeks (even if you’ve dislocated your shoulder or have had lower back pain for most of your adult life) (8:49)
Why Bob hasn’t missed a firefighting shift since joining Man Flow Yoga (15:05)
How to reprogram your mitochondria so your body uses more oxygen (and why pushing yourself as hard as you can when exercising prevents this) (17:05)
The weird “breathing into your muscles” yoga trick that makes you a better parent (20:30)
Why things that don’t seem “manly” often help men the most (34:48)

Listen now!

Quotes from this episode’s guest:

(5:18) I wanted the benefits from yoga without the “Ohm.”
(4:44) We've all purchased online programs… but since day one, Man Flow Yoga over-over-over delivered on content that improves you.
(8:19) The poses that suck the most are probably the ones you need the most.
(14:20) As a firefighter, I made a smart choice to join Man Flow Yoga a few years ago—and I haven't had, knock on wood, any major orthopedic injury since.
(39:11) When you sit still, you die.

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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For the past 17 years, today’s guest, Kyle R., has been committed to distance running.

But this came with a steep toll to his joints: Shin splints, aching knees, and compromised ankle mobility threatened Kyle’s running life.

Kyle didn’t want to give up running, but his body was betraying him. Until he started doing yoga more often.

Not only did yoga extend his running life, but it’s also made significant improvements to his mental and overall health.

In this episode, Kyle shares…

- How to balance yoga with other workouts
- Why “remembering the breath” can instantly lower your stress levels
- And simple language tweaks that help you stay consistent and committed

Other highlights from this episode include:

Why yoga is the best way to prevent wear and tear injuries from running too much (2:44)
The “workout in your inbox” accountability trick Kyle uses to stay consistent (7:33)
Kyle’s favorite “fringe benefit” of yoga that he never imagined would happen (9:37)
How incorporating yoga into your running or strength training routine helps it “stick” better (42:03)
- The “Off Days” secret for using yoga as a catalyst for more impressive fitness results (12:17)
The weird way drinking a protein shake in the morning can cut your coffee consumption in half (19:51)
How to stay consistent even when life massively disrupts your schedule (20:28)
The dark side of having a workout buddy that most men don’t realize (24:18)
How to fit more movement into your workday (without rolling out your mat or driving to the gym) (36:07)

Listen now!

Quotes from this episode’s guest:

(7:51) At the risk of sounding like I'm plugging Man Flow Yoga, I love the accountability emails. That for me is so helpful because if you have a workout in your inbox, then it's kind of like an agreement to myself that I’ve got something scheduled.
(10:32) A huge fringe benefit of yoga is how it can improve your mental wellness.
(20:45) There are gonna be setbacks and you're not always gonna be able to maintain a schedule like you want, but as long as you are doing something, you’ll be fine.
(25:11) You can't really rely on anyone else but yourself to get your fitness done.
(39:02) Yoga helps me when things get stressful: I always go back to remembering the breath.

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Before discovering Man Flow Yoga, Richard B. (today’s Better Man Podcast guest) developed intense hip pain from his job. His pain was so strong that he actually thought he developed a kidney stone!

As he started doing physical therapy for his pain, he was reminded of how similar physical therapy and yoga are. Unlike most Man Flow Yoga Members, yoga played a large role in Richard’s fitness regimen for most of his life.

While he preferred doing yoga in a yoga studio with others, he quickly changed his tune after his first Man Flow Yoga session.

Why?

Well, the muscle activation aspect of Man Flow Yoga taught him more about his body and yoga than he ever experienced in a studio class before!

Not only did this help him eliminate his pain, but he also started growing stronger after each session too. This snowballed into a complete transformation towards health:

After adding Man Flow Yoga into the mix, Richard felt confident to tackle his weight with nutrition and to try lifting weights for the first time in his life.

Five years later, Richard is still doing yoga, strength training, and following a nutrition plan that makes him feel better as he ages instead of worse. In fact, despite being 73 years old, he routinely feels like he’s in his 40s or 50s.

In this episode, Richard shares some of his best secrets and strategies that make him feel years younger than most guys his age, including…

How to step onto your yoga mat (even when you don’t want to)
Why noticing subtle improvements keeps your motivational tank full
Richard’s top 3 tips for men who want to become healthier

Some highlights from this episode include:

Why muscle activation yoga (instead of passive stretching yoga) yields better long-term strength, flexibility, and mobility results (3:59)
Why the “Man Flow Yoga way” of yoga is more effective at eliminating pain and building strength than the “yoga studio way” (6:53)
The “closer to the ground” nutrition tip responsible for Richard dropping 29 pounds before his daughter’s wedding (15:14)
How to feel at least 10 to 20 years younger (Richard is 73, but feels like he’s in his 40s!) (16:45)
Why deadlines are the single most effective tactic for achieving your goals (17:25)
The insidious way something as innocent as white bread makes Richard’s heart rate skyrocket (and how to better “spot” foods that compromise your health) (19:41)
The “Peanut Butter & Jelly” secret for combining yoga and strength training to unlock impressive fitness benefits in a fraction of the time (23:18)
Richard’s top 3 best tips for men who want to become healthier (43:10)

Listen now!Quotes from this episode’s guest:

(4:32) [Man Flow Yoga] is not your father’s yoga.
(4:55) Muscle activation is the only way to go [in yoga].
(6:53) I would do it the studio way, then I would do it the Man Flow Yoga way, and I would better understand what I'm doing. I would know what muscles I'm supposed to be activating. [A]nd I would feel better.
(8:05) I could be having a bad day, I could be having a bad week, a bad month and I can jump into a routine and I always always always feel better afterwards.
(17:05) [Man Flow Yoga and eating right] just made me feel so much better than I thought I would ever feel at my age.
(24:18) I realized lifting helps me with yoga, and yoga helps me with lifting. They work so closely together.
(29:44) [The Man Flow Yoga] community is phenomenal. This community would be worth the price of membership alone.
(37:36) You have to be willing to push yourself and do it when you don't want to do it. You have to know that on the other side of that routine or that gym time, whatever, that there's going to be a payoff.

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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During covid, Anthony, today’s Better Man Podcast guest, was furloughed from his job and spent his days doing nothing other than playing video games.

But then, his Husky was more excited than most days, and this kickstarted a chain reaction in Anthony’s mind: His dog was going crazy because he lacked exercise. And so was Anthony.

Despite never having a formal fitness regimen, Anthony started walking. Then he found Man Flow Yoga. To date, he’s lost 75 pounds and actually looks forward to his next workout.

How did he do it? And how can you go on a similar fitness journey?

Anthony reveals some of his best strategies for kickstarting your fitness journey (even if you’ve never worked out before) in today’s show.

In this episode, you’ll discover:

Why small steps lead to a infinitely better (and healthier) future you
The trick for harnessing negative self-talk in a productive way
How your fitness journey impacts and inspires your loved ones

And more, including…

Anthony lost 75 pounds of fat thanks to Man Flow Yoga—here’s how… (0:29)
Haven't worked out in years or decades? Anthony reveals why it’s not as hard as it seems to start working out (4:53)
The “Baby Steps” method for getting back into fitness without overwhelming yourself and burning out (6:22)
How to get to a point where you actually look forward to your next workout (9:44)
How to transform negative self-talk into pure motivation (13:16)
The “Healthy Substitution” secret for fixing your nutrition without counting every calorie or starving yourself (18:42)
This is the single most underrated “hack” for becoming slimmer, stronger, and healthier (27:43)
Anthony’s wife proves how much your loved ones will appreciate you starting your fitness journey (35:04)

Listen now!

Quotes from this episode’s guest:

(3:24) I don’t have a conscious memory as an adult being under 200 lbs.
(2:53) I started with yoga, it was something that I really enjoyed and I dove right into it. Then it was kind of just a snowball from there because I figured out that I actually like exercising, which who knew?
(14:48) You can sit there and tell yourself negative things all the time, but that's not necessarily productive.
(28:53) I think [community is] a very, very underrated tool. And so, so important. Especially for me, again, where I had no formal fitness background, I didn't do any sports in high school. My siblings didn't do sports in high school. My parents didn't have any exercise regimen. I didn't have the people around me to kind of show me how that worked. And then joining, for example, your Facebook group, The Man Flow Yoga community, it really helped to see, “Oh, I'm not the only person that's struggling with this." Or, "Oh, I'm not the only person that has this problem."
(41:45) If you wouldn’t say it to someone else, why would you say it to yourself?

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Adam’s dad died when he was only 49 years old. But when Adam turned 50, instead of using his father’s passing to inspire him, it almost made him give up on life.

After celebrating his 50th birthday, Adam sank into a hole of despair. He ate too much, drank too often, and his marriage was on the verge of collapse—especially because E.D. issues kept showing up for him in the bedroom.

Adam wasn’t happy with his life, his fitness, or in his marriage. But then he made a realization: He didn’t have to spend the rest of his life miserable and lonely.

That’s how he discovered the Sexual Wellness playlist on the Man Flow Yoga YouTube channel. After 30 days of following “yoga for E.D.” workouts, he performed spontaneously with his wife—and the rest is history!

Today, Adam works out six times a week, has lost 70+ pounds, and has never had a better relationship with his wife.

In this episode, you’ll discover:

How to get started with a new fitness routine (even if you haven’t worked out in years)
Why it’s possible to be healthier and happier in your 50s than you were in your 30s
Can E.D. be a gift disguised as a curse?

And more, including…

The sneaky way outliving his father caused Adam’s health to fall off the rails (0:37)
3 devastating consequences men must face after turning 50—and how Man Flow Yoga can help you prevent them (2:15)
Why having a program to follow is the single best strategy for finally working out consistently (3:10)
How Robert Downey Jr’s “Back Nine Theory” can make you healthier in your 50s, 60s, and 70s than you ever were in your 20s, 30s, and 40s (4:13)
How Adam lost 70 pounds since February 2023 (7:06)
Having E.D. problems when your partner wants to get busy? Here’s how to eliminate it almost entirely in just 30 days (10:39)
The “Luke Skywalker” secret that prevents beginners from getting discouraged when tackling new goals (17:34)
How to become comfortable with taking your shirt off on the beach (even if it’s been 20+ years like it has for Adam) (28:00)

Listen now!

Quotes from this episode’s guest:

(1:57) spent my 40s trying to be 30 again: I would work out in bursts. It was super intense and I would get myself hurt. And then I'd have to take weeks off being injured and I would sit around, feel sorry for myself and eat and drink too much.
(2:55) But I really enjoyed the playlists. They were organized real well, like for your knees, for your back, for your sexual health, all those things that guys over 50 need. And I certainly needed help with all three of those.
(5:30) That's what I realized. I've only got nine holes left. There's no more time to goof around. I want to be different. So I started really focusing on my fitness and my health. And Man Flow Yoga definitely was a part of that.
(13:21) I'll be honest, this is the dumbest thing anybody's ever said, but I didn't even know men had a pelvic floor until you were like, "Breathe into your pelvic floor." I never paid attention to my pelvic floor. Now I can control it.
(21:15) I still eat ice cream, I still have fries, just not all the time anymore. That was really the big thing.
(23:00) I've lived in Florida for 22 years now, and last year was the first year I felt comfortable enough taking my shirt off at the beach. And that's huge for me, huge. /// We have a pool in our house. I used to swim in it with a T -shirt because even in my own house, I wasn't comfortable taking my shirt off. Now, I find any excuse to take my shirt off.
(36:37) Start now. Don't wait. And everything you do is better than doing nothing. So if all you've got time for is a 10 minute walk, it beats sitting on the couch. Get up and do something.

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After taking a summer hiatus, the Better Man Podcast returns—with a brand-new format.

This season looks at real-life examples from men of various ages. These conversations focus on understanding the fitness journeys of men of all ages as we age.

We’ll discuss their “Oh Shit” moment when they realized they needed to make a change, what helped them get started after their “Oh Shit” moment, and what keeps them going after the initial motivation “high” wears off.

In this first episode back, I reveal what you can expect from this season of the Better Man Podcast, why I decided to tweak the format, and how you can get the most benefit from the personal stories you hear.

In this episode, you’ll discover:

The 13 most important health and fitness lessons I’ve learned from Members (and how to apply these lessons to your journey)
The biggest “self-talk” change you must make as your fitness journey matures
How to start—and stay consistent with—your fitness journey
What the most successful Man Flow Yoga Members have in common

And more, including…

Why a “quick fix” mentality keeps your fitness goals out of reach (3:29)
The weird reason it’s easier to workout in the morning (even if you’re not a morning person (5:03)
How to stick with your plan to achieve your fitness goals when life gets difficult (8:21)
The simple “consequences v. benefits” mindset tweak that surges you with motivation (9:42)
Why following a workout program eliminates the shame and guilt you feel on rest days (13:15)
The “Substitution Secret” for crushing both your short-term and long-term health goals (instead of having them face off against each other) (15:21)

Listen now!

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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A shocking number of podcasts don’t last 10 episodes. But the Better Man Podcast—which has been extremely valuable for my personal growth as well as our listeners—finally reached an important milestone:

The 100th episode!

So, in this special episode, I’m sharing the 10 most important lessons I’ve learned from recording 100 episodes of this podcast. And these are lessons that I know will help you in your self-development too.

In this episode, you’ll discover:

10 most important lessons I’ve learned from 100 episodes of the Better Man Podcast
What’s coming up next for the Better Man Podcast?
How you can influence the topics discussed on this podcast in season 5

And more, including…

Why sharing your struggles is probably the most rewarding “exercise” you can do—for yourself and for others (3:05)
How men like you can help masculinity advance past its “adolescent stage” (and why this creates a better future for everyone) (5:58)
Why your lowest lows often set the stage for your highest highs (even if it feels like the exact opposite right now) (8:15)
The #1 threat men face today that can sabotage your family, drain your fulfillment of life, and erode your happiness (10:51)
How exercise is one of the most undervalued aspects to your overall wellbeing (12:41)
Why are men so lonely? And how you can change this in both your life and the lives of your close friends (13:17)
Can’t stay cool, calm, and collected during stressful times? Here’s the one habit that creates the most noticeable difference (14:24)

Listen now!

Resources mentioned on this episode:

Man Flow Yoga Engage Beta 2.0: Want to get a sneak peek at what I’m planning for Man Flow Yoga Engage Beta 2.0? Tune in at (19:10) to learn more… (It’s going to be wildly different from Beta 1.0)

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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A topic that gets mentioned on every episode of the Better Man Podcast is simple: How you can become a better man.

But until today, we’ve never had the ability to really pull back the analytics and examine the cold, hard data. That’s why I invited Ben Wigert and Mike Ritz from Gallup. For the past 89 years, Gallup has found analytical insights and trends about how to become happier, what makes someone more fulfilled, and how you can become more content with your life (despite the various struggles we all battle).

And today, Ben and Mike share some of Gallup’s findings with you, so you can use their data-backed insights to improve your life and become a better man.

In this episode, we discuss:

The 4 types of people and how they solve burnout in wildly different ways
The 5 areas of wellbeing backed by 80+ years of research from Gallup
How understanding Gallup’s “Composite Happiness Metric” shows you how to enhance your happiness in a proven way

And so many more actionable insights, based on 80+ years of data and research, that will help you become a better man, including…

Why global happiness tends to decline with age (and how to best protect your happiness as you grow wiser) (7:40)
According to Gallup, about 15% of people experience loneliness on a daily basis—here’s three things you can do to prevent it (10:50)
The single biggest correlate factor in Gallup’s “Composite Happiness Metric” (12:52)
How to determine the most effective way to reduce your burnout—and why this varies from person to person (24:43)
Here’s proof that your physical health, mental health, and career are inextricably connected (31:03)
Are men more likely to experience burnout than women? Here are 4 reasons why they are… (38:24)
The “4 C’s” remote workers need to be more intentional about to protect their career, happiness, and overall fulfillment in life (54:23)
How talking to 10 strangers a day can wildly boost your happiness and prevent negative emotions from consuming your psyche (1:00:34)
Why a fear of uncertainty is the #1 most stressful emotion you can feel (1:03:44)
The “PAB” secret which is the only proven way to experience contentment (1:17:44)
The 5 elements of wellbeing—and why balancing all 5 is often overlooked despite being the best way to achieve wellbeing (1:19:25)
How proactively managing your wellbeing earlier in life reduces your risk of depression, dementia, and substance abuse later in life (1:34:24)

Listen now!

Resources mentioned on this episode:

CliftonStrengths Assessment: If you’d like to learn more about your unique strengths and how they influence how you experience (and overcome) burnout, you can order a CliftonStrengths Assessment here: https://www.gallup.com/cliftonstrengths/en/253868/popular-cliftonstrengths-assessment-products.aspx

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Here’s a harsh truth:

Getting old sucks. But it’s a reality you can't ignore or escape from.

It’s easier to get hurt. You feel more sore more often. Little aches and pain become more pronounced and harder to ignore. Your energy and motivation declines.

But worst of all: You can’t workout like you used to when you were younger (unless you want to injure yourself).

That’s the bad news.

The good news?

In today’s show, I reveal my top 5 tips for staying fit and injury-free as you get older. Here’s a taste of what I cover in this episode:

Why you must change your approach to exercise once you hit 40
The biggest mistakes men make as they age which increases their risk of injury
Why incorporating more low-intensity exercises into your schedule - like walking your dog around the block - can prevent injuries

And more to help you stay fit, healthy, and injury-free as you age, including…

Why you need to do specific warm-up exercises as you get older (and why lighter weight reps don’t count) (3:05)
Can’t do squats without paralyzing knee pain? Here’s how to eliminate your knee pain while squatting (even if you’re over 50) (3:57)
Is soreness a sign you should skip your workout? Here’s the truth… (4:43)
3 things your warm-up routine must have to best prevent injuries and maximize gains (8:54)
Why strength training becomes more important as you age (even if “conventional wisdom” says the opposite) (13:56)
How to get a good, fulfilling workout even if you don’t break a sweat or breathe heavy (20:02)

Listen now!

Resources mentioned on this episode:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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There is a certain epidemic that’s strangling men’s mental and emotional health. But since it’s sneakier for men than it is for women, many mental health clinicians don’t even know how to spot the signs.

I’m referring to depression, isolation, and a lack of connection with other men.

Men are lonelier than perhaps ever before. But we experience depressive symptoms in a more subtle way than women—and this further exacerbates our mental health.

That’s why I invited one of the most knowledgeable people on the planet about this topic onto today’s episode in Pierre Azzam. Pierre is a physician and professional coach with over a decade of experience in neuroscience and mental health—including battling lifelong depression himself.

Through his clinical work, Pierre recognized that the mental health industry as a whole is terribly unaware of men’s mental health problems. Since then, he’s founded Braver Man (and then Braver Collective) to address these issues men face in an effective manner.

In today’s episode, Pierre and I discuss…

Why depressive symptoms show up differently for men than women
How postpartum depression also affects new fathers
The exact amount of time it takes to rewire your brain and free yourself from depression
The 3 biggest threats men face to their overall mental and emotional wellbeing

And more, including…

Does your fear stop you from doing things that would enhance your life? Here’s what Pierre recommends to conquer this fear (6:10)
How to feel more comfortable with being vulnerable and acknowledging your emotions (even if you got bullied for this as a child) (13:48)
Why the postpartum period can cause intense mental health risks for not only mothers, but fathers too (22:56)
The major hormonal changes men go through after becoming fathers—that almost no new father realizes (25:43)
How judging yourself morphs into toxic shame that causes more angry outbursts with your loved ones (31:13)
Why the most common depressive symptoms for men are commonly missed (even by mental health clinicians) (31:58)
This book reveals all the various ways men cover up their depression (37:04)
Why practicing gratitude when you notice depressive symptoms is a massive step forward (even if it doesn’t feel huge in the moment) (51:13)
The exact amount of time it takes to rewire your brain’s neuroplasticity to free yourself from depression (56:36)
Why shared experience between other men can save your mental health (and even your life) (1:05:22)
The 3 biggest threats almost all men face to their overall mental and emotional wellbeing (1:12:42)

Listen now!

Resources mentioned on this episode:

Braver Man Coaching & Braver Man Collective: If you’re interested in working with Pierre in one-on-one coaching or a greater collective of other men, you can learn more about each on his site here: https://www.bravermancoaching.com/
Follow Pierre on Instagram: The best way to keep up-to-date with how Pierre’s improving men’s mental health is by following him on Instagram here: @braver.man

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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BMP-Ep096: Strategies & Tips For Your At-Home Yoga Practice

While an at-home yoga practice has many benefits—such as requiring no commuting, being able to do it whenever and wherever you want, and choosing a yoga routine that best suits your goals of the day—there are a few drawbacks too:

You might set unrealistic expectations for your practice. Missing a workout can fill you with guilt. Or your focus might shift out of yoga and into something else, like weight training or running.

That’s why I’m sharing a few of my favorite strategies to get the most out of your at-home yoga practice in today’s episode.

In this episode, I’m revealing:

How to get the most out of your at-home yoga practice (even if you miss a day)
Why you don’t need to follow full workouts to benefit from yoga
Simple ways to introduce more movement into your daily routine

And more, including…

The “fitness has seasons” secret that alleviates your guilt when you miss a yoga workout (or two) (1:45)
How practicing yoga for only two minutes per day can still help you build strength, increase flexibility, and improve mobility (3:32)
This new Man Flow Yoga program is the perfect way to start your day (and prepare your body for a more intense workout later) (5:16)
How to incorporate more yoga poses and stretches naturally throughout your day (without following a full workout) (6:21)
Why you don’t need to feel excited to do your yoga workout when you do THIS (8:31)

Listen now!

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Everyone wants to be happier, have fewer worries, and feel more excited about life. But often, we sow the seeds to our mental health destruction without even realizing it. This makes happiness impossible and fleeting. But it doesn't have to be that way.

24 years ago, today’s guest, Dain Heer (CEO of Access Consciousness), gave himself six months to change his life, or he was going to commit suicide. Within a couple of weeks, he stumbled onto an unusual—and immediate—way to become happier that always worked in the trenches of life.

And for the last 24 years, Dain has been absolutely brimming with happiness, lightness, and ease thanks to this bizarre method.

In today’s show, Dain shares:

How to have less negative self-talk in your life
How to stop judging yourself and other people
And perhaps most important, how to just be happy

If you feel like something’s missing in your life, this episode might be the fix you’ve been looking for.

Some of the other highlights include:

A practical tip for becoming happier right now (that also works in the trenches of life) (4:15)
How judging people in your life, even positive judgements, can start planting the seeds of depression (9:37)
The subtle “Gift” mindset shift that instantly makes you feel a bit lighter (16:53)
How Dain walked into an “Access Bar” session angry, depressed, and suicidal — and walked out with a supreme sense of gratitude for life in just 75 minutes (19:14)
Here’s proof that “Access Bars” can decrease stress, anxiety, depression by 87% (Best part? It only takes one session) (20:29)
As many as 98% of your thoughts, feelings, and emotions aren’t sourced by you. Here’s how to stop letting them ruin your day (21:44)
How to live 95% of your day-to-day life in “Flow State” like Dain does (27:51)
Why awareness consistently and predictably moves you away from heaviness and towards lightness (41:40)
How to use “The Clearing Statement” to wake up happy every single day (1:05:00)

Listen now!

Resources mentioned on this episode:

The Clearing Statement: If you’d like more of a deep dive into The Clearing Statement, how it works, and why it’s so effective, go here: http://TheClearingStatement.com
Access Dain’s Trainings and Tools: If you’d like to buy some of Dain’s trainings and tools to become happier, you can find the full list of them here: https://shop.drdainheer.com/
Get Waking Up Miraculously for free: Waking Up Miraculously is a free tool Dain created for you. Grab it here: https://dr-dain-heer.mykajabi.com/offers/vbwox67j/checkout
Learn more about Access Bars: Access Bars are the most relaxing, de-stressing, well-being technique you’ve never heard of. Learn more about them, how to receive them, and how to give them, here: https://www.accessconsciousness.com/en/micrositesfolder/accessbars/
Visit Access Consciousness: If you don’t know where to start to dive deeper into Dain’s world, visit the Access Consciousness site here: https://www.accessconsciousness.com. Or, you can visit Dain’s site here: https://drdainheer.com/

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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This past weekend, 10+ guys came together at the Be The Better You Retreat to be open, honest, and vulnerable. While we worked out and did yoga—it is a Man Flow Yoga retreat after all—the true value of the retreat was getting like-minded guys in the same room to talk about their emotions.

There were three distinct themes that kept repeating throughout the retreat. And I have my own personal takeaways too.

In this episode, I’m sharing a recap of the Be The Better You Retreat and revealing:

The three biggest takeaways from the weekend (and how to apply these lessons to your everyday life)
How men gaslight themselves (and how to stop doing this)
Why implementing change is so hard—and why your loved ones secretly don’t want you to change

And more that will help you improve your overall mental and emotional wellbeing, including…

The weird reason it's easier to share deep things with strangers than it is with your loved ones (3:33)
How you gaslight yourself without realizing it (and why this is particularly common in men) (5:12)
How to ask for what you want—even if it’s uncomfortable (6:48)
Why committing to changes for a shorter period of time makes it more likely that you’ll stick with them (8:25)
The exact amount of time to plan any fitness or dieting goals around (9:14)
How celebrating milestones “hijacks” your brain and turns goals into habits (9:38)
A simple, yet proven way to decrease anxiety and depression and boost your happiness (15:40)
Why it can be a mistake to validate others’ feelings (17:33)

Listen now!

Resources mentioned on this episode:

Join the next Be The Better You Retreat: If you’d like to attend the next Be The Better You Retreat, it’ll happen in either October or November. Join the waitlist to be the first to know when the date drops here: https://mfy.tv/btbu
Man Flow Yoga Engage Waitlist: If the retreat is out of your budget, or you want to apply these themes from the retreat to your everyday life, that’s exactly what we do in Man Flow Yoga Engage. The next cohort opens for enrollment in July. Join the waitlist here to be the first to know about it: https://manflowyoga.com/mfye-interest/

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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I used to think that the keys to great health were eating right, exercising often, and getting enough sleep. While these are good for your health, they pale in comparison to the quality of your relationships.

In fact, a Harvard study proved that your relationships are the #1 most important factor for your overall health and wellbeing.

But many guys, myself included, can be terrible at their most important relationship: The one you and your partner share.

I get it, relationships are hard. But men have a tendency to commit fatal mistakes in their relationships—and most of these mistakes fly under our radar.

That’s the bad news.

The good news?

Not only is improving your relationship possible, but nobody understands how to improve your relationship better than today’s guest, Jayson Gaddis, author and founder of The Relationship School.

Jayson had broken relationships his entire life because of his childhood conditioning. After doing the work and addressing the root cause (which was himself), he’s not only discovered how to improve his relationship, but he’s coached thousands of couples (and saved countless marriages) with his teachings.

If you aren’t completely satisfied with your relationship, this episode will show you the way.

And you know what?

It just might help you and your partner live 10 years longer…

In this episode, Jayson reveals:

How men unknowingly play the victim in relationships
How to have a healthier relationship with conflict
And how you can have better relationships (even if your relationship is less than perfect now)

As so much more, including…

The single biggest reason men tend to mess up in relationships (7:44)
Why becoming more comfortable with your feelings allows you to hold space for your partner’s feelings (12:20)
How you subconsciously attract the perfect person to trigger your unresolved childhood emotions that can tear a healthy relationship apart (18:41)
The “Wisdom of Shame” secret for reframing shame into realistic goals (20:41)
2 questions to ask yourself every day to eliminate shame (27:27)
3 fundamental traits couples need to have for a successful, long-term relationship (32:32)
Why the “Outside In” approach to conflict in relationships is the #1 killer of relationships (and how to use the “Inside Out” method to enhance your relationship instead) (33:39)
The most important factor for success of a long-term relationship (and how to share this with your partner without triggering them) (36:21)
The only 2 choices you have around potential conflict in relationships (and how one leads to a great marriage while the other ruins it) (38:52)
The “impact me” formula for bringing up relationship problems in the healthiest and most effective way (46:25)
How to better solve the wicked “fight below the fight” where men make conflict worse (55:47)
Couples that know how to handle conflict live 10 years longer than couples who don’t. Here’s how to get better at conflict… (58:25)
Why what you fight about doesn’t matter as much as how you fight (and how to argue in a more productive way) (1:06:21)
The “LUFU” skill required to handle conflict in a healthier way (1:09:25)
How leading with mini disclaimers before bringing up sensitive topics puts you and your partner on the same team (1:16:46)

Listen now!

Resources mentioned on this episode:

Subscribe to Jayson’s YouTube channel: If you want to improve your marriage, especially as a parent, Jayson puts out great content for free on YouTube here: https://www.youtube.com/@JaysonGaddis
Join Jayson’s Relationship School: Nobody taught you how to be good at relationships… Until now. If you’re serious about improving your relationships, check out Jayson’s Relationship School here: https://relationshipschool.com/
Buy Jayson’s Book, Getting To Zero: How to Work Through Conflict in Your High-Stakes Relationships: If you’d like to read Jayson’s book, you can order it on Amazon here: https://www.amazon.com/Getting-Zero-Conflict-High-Stakes-Relationships/dp/0306924811/

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Getting to Zero: How to Work Through Conflict in Your High-Stakes Relationships

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Most guys who are interested in self-care and self-improvement struggle heavily with it. Flicking on the TV or loading your favorite social media for doom scrolling is so much easier. Especially when you lead a busy life and are responsible for your family.

And you know what?

I struggle with this too. It’s a daily battle to pick the activity that’s rewarding in the long-term instead of the one that’s numbing in the short-term.

But it’s possible to make the right choice even when you’re exhausted and your willpower is empty. In fact, I just went through this exact process last week. After a long, stress-filled morning, I plopped down on my couch after putting my daughter down for a nap, and flicked on the TV.

But then a voice inside my head challenged me to use my time wisely. And in this episode, I share exactly what I did to flick off the TV and work on myself instead.

In this episode, you’ll discover:

Why it’s such a struggle to prioritize self-care (and strategies to make it easier)
A prose I wrote called “Choosing Self-Care” that gives you a sneak peek into my brain—and reveals how I flicked off the TV (try this next time you want to veg out)
How to make time in your schedule for the activities that truly matter

Some other highlights include:

One question to ask yourself when you’re low on willpower to hijack your brain for self-care (2:07)
The insidious “mentally buzzed” trap you fall into each time you flick on your TV or open a social media app (3:29)
How to choose what’s rewarding instead of what’s numbing (4:57)
Why your environment is a better predictor of the success of your goals than motivation, willpower, or discipline (8:36)

Listen now!

Resources mentioned on this episode:

Be The Better You Retreat: The next Be The Better You Retreat happens this weekend in Austin, TX. While I haven’t scheduled the next one yet, I will do another one later in 2024. Subscribe to our emails to stay in the loop if you’d like to come.
Man Flow Yoga Engage Beta: I kicked off the beta for Man Flow Yoga Engage recently—and we’re ironing out all the kinks to make it even more impactful for men looking for more from their life. The next cohort opens in July, so keep an eye out if you’re interested in joining.

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Here’s an uncomfortable truth:

You will get injured at some point on your fitness journey. While we can do our best to prevent injuries, injuries are unavoidable. But just because you’ve injured yourself doesn’t mean you have to be sedentary for months. In fact, after listening to this episode, you might be able to cut your recovery time in half.

Here’s why:

The science behind pain and recovery reminds me of the science behind nutrition. For years, we’ve been told outdated advice on nutrition, and the proper protocols are just becoming popular.

Well the same is true for pain and injuries. For years, we’ve been told to use the RICE method—and are only recently discovering how ineffective this protocol is.

That’s why I invited Garrett Salpeter (aka The Health Engineer) on today’s show to give you an updated understanding into the science behind pain and recovery. Garrett’s background in engineering and neuroscience has helped him create NeuFit and his patented NEUBIE device, which helps you recover in half the time as normal.

How was Garrett able to create tools to actually speed up recovery? Well, his big insight into pain and recovery is how much of it stems from your brain and nervous system, not just the injury itself.

When you can tweak this “software” side of your injury, your body doesn’t get in the way of the healing process. And you recover faster. Regardless of your age, injury, or fitness level.

Garrett will challenge many of your beliefs about pain, chronic pain, and injuries in the episode. And if you’re currently dealing with chronic pain, I can think of no better way to spend your time than by tuning into this interview.

Here’s a sneak peek into what Garrett and I discuss:

The science behind pain and recovery (including chronic pain)
How to speed up your recovery by weeks (or even months)
The differences between the hardware and software of an injury (and which one prolongs your recovery)
5 most common triggers of chronic pain (and strategies to ease and eliminate chronic pain)

And so much more!

Highlights from this show include:

How Garrett recovered from a 3-month injury in just 3 weeks (5:24)
The weird neurological response to injury that slows down your recovery (5:40)
The scientific reason why movement, not rest, fast tracks your recovery (10:48)
How your brain can create pain out of thin air (and how to prevent it from hijacking your fitness routine) (20:52)
Why worrying about injuring yourself when working out actually increases your risk of injury (30:11)
How your body gets in the way of its own healing process (36:56)
Why focusing on the “software” of your injury instead of just the hardware can speed up the healing process by weeks or even months (38:17)
The “Motion is Lotion” mindset shift that helps you recover from pain and injuries faster than anyone else your age (42:25)
The top 3 activities you can do outside of physical therapy to boost your recovery and curb your pain (57:47)
How to better tell the difference between common soreness and full-blown pain (1:01:59)
Can muscle cramps make you stronger? Here’s what the science says… (1:09:22)
How joint mobility exercises can calm chronic pain and even eliminate it (1:17:35)
5 most common triggers of chronic pain (and why it isn’t always physical) (1:20:09)
Why Mike Tyson credits Garrett’s “NEUBIE” machine for him being able to fight Roy Jones Jr. at age 54 (1:39:11)

Listen now!

Resources mentioned on this episode:

NeuFit: If you want to speed up the healing process, there’s no better way than by checking out NeuFit. Garrett has trained thousands of personal trainers and doctors across the world into his modality. Learn more about NeuFit here: https://www.neu.fit/
Buy Garrett’s Book: If you want a deeper dive into the NeuFit modality, I also recommend reading Garrett’s book, “The NeuFit Method: Unleash the Power of the Nervous System for Faster Healing and Optimal Performance.” Order it on Amazon here: https://www.amazon.com/NeuFit-Method-Unleash-Nervous-Performance/dp/1544520921
Follow NeuFit on Instagram: Want to stay up-to-date with NeuFit? Follow them on Instagram here: https://www.instagram.com/neufitrfp/

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

The NeuFit Method: Unleash the Power of the Nervous System for Faster Healing and Optimal Performance

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For whatever reason, men are particularly bad at managing their stress, anxiety, and overwhelm. I’ve struggled with this myself. Everyone struggles with this.

But why?

As men, we’ve been discouraged to give our emotions the validation they deserve. Instead of confronting issues, we avoid them by turning into workalcoholics or exercise junkies. While these can be beneficial activities, they cause your emotions to bubble behind the scenes… Until you unleash them at the worst possible times.

But there’s a better way to manage uncomfortable feelings like stress, anxiety, and overwhelm, so you actually overcome them.

In this episode, you’ll discover:

Why avoiding your emotions is a bigger problem than you think
2 prerequisites you must have in order to confront and address discomforting emotions
3 simple, yet wildly effective strategies to address and conquer stress, anxiety, and overwhelm

And more, including…

Why “pushing through” stress like you would a tough workout makes it fester under the surface until you explode (even if it works in the short-term) (1:18)
How men use exercise as a crutch to avoid uncomfortable emotions (and how to use your endorphins as a tool instead) (4:23)
Do your thoughts keep running around in a circle like a dog trying to catch its tail? Here’s how to break free of this endless worry loop (10:41)
How physically writing down your worries “deletes” them from your headspace (11:32)

Listen now!

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Something devastating happened to you when you turned seven years old…

You figured out your default state of being and thinking and trapped yourself in a “mind matrix.” Inside this “mind matrix,” your ego formed, your defense mechanisms solidified, and you started living the rest of our lives on autopilot.

This happens to everyone, not just you…

But the problem is, relying on defense mechanisms you formed when you were a child makes it easy to self-sabotage in adulthood.

To make matters worse… Most men stay trapped in these childhood behavior patterns because they’ve repressed them for so long they don’t even realize their impact—until gut-wrenching pain shocks your system and allows you to see the matrix.

That’s why I invited Ani Manian (aka The Mind Whisperer) onto today’s show.

Ani went through this matrix-shattering experience when his dad’s body got cremated. And since then, he’s discovered how to help other men go through these transformative experiences without the soul-crushing pain.

In today’s show, Ani reveals:

How shame works into your subconscious and holds you back
Why coping strategies you created as a child still control you today (and how making peace with these parts allows you to move forward)
How to actually love yourself (and why men find self-love impossible)
How to reach your true, limitless potential—no matter how many obstacles you encounter

And so much more, including these highlights…

How to tap into the limitless potential sitting idly inside you (4:56)
The weird reason why newborn babies have more control and contact with their emotions than full-grown men (9:18)
The main reason why adults struggle with being present (and how to improve this skill) (11:55)
How your nervous system creates a “Shell Identity” of yourself in early childhood that still limits you to this day (13:58)
Why gut-wrenching emotional pain helps you see the “Ego Matrix” your trapped in (15:32)
The “Check Engine Light” secret for using your suffering to reach your highest potential (22:23)
Why you can trace back every self-sabotaging behavior in adulthood back to a childhood hero (30:02)
The fundamental mistake people make on their self-growth journey that prevents them from escaping their programming (31:27)
The “Shame Core” that you store deep inside yourself that makes transformative change impossible (44:47)
Why deep friendships with other men is the most effective way to break free of self-defeating patterns (51:07)
Do you struggle with loving yourself? This is the most practical and useful way to practice self-love (1:05:29)

Resources mentioned on this episode:

Scale with Psychology Podcast: If you’d like to learn more about Ani and his version of self-improvement, check out his podcast, Scale with Psychology, wherever you listen to podcasts.
Ani’s website: If you’re a high-level entrepreneur who wants more out of life, check out Ani’s website here: https://animanian.com/
Follow Ani on Instagram: Want to stay up-to-date with The Mind Whisperer? Follow Ani on Instagram here: https://www.instagram.com/ani.manian/

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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There are a lot of men in the Man Flow Yoga Community who either want more or need more from their subscription. Whether you struggle with motivation, consistency, your relationships, or too much stress, I have good news for you:

Man Flow Yoga Engage will help you overcome these struggles (even if they’re not purely physical struggles).

I haven’t launched something as big as Man Flow Yoga Engage since I first launched the Member’s Area.

And in this episode, I explain…

What Man Flow Yoga Engage is
Who Man Flow Yoga Engage is for
Why you might want to join Man Flow Yoga Engage
How Man Flow Yoga Engage differs from the Member’s Area
And how you can join the beta launch for Man Flow Yoga Engage (and secure a fat discount)

If you’re curious about Man Flow Yoga Engage at all, listen now.

Highlights from this episode include:

What exactly is Man Flow Yoga Engage and how does it differ from the Member’s Area? (2:15)
The “Targeted Wellness Sessions” included in Man Flow Yoga Engage that fast tracks your unique fitness goals (4:59)
How Man Flow Yoga Engage addresses the single biggest problem affecting modern men today (11:05)
Have a question about Man Flow Yoga Engage? Here are my answers to the most frequently asked questions I’ve received (14:12)
Who is Man Flow Yoga Engage for? Here are the two types of people I’ve designed this for… (18:20)

Resources mentioned on this episode:

Man Flow Yoga Engage: If you’re interested in the beta launch of Man Flow Yoga Engage, you must sign up by March 24, 2024. Learn more and enroll here: https://manflowyoga.com/mfy2402/

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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One of the most understated things that most men carry around unknowingly is some type of deep grief or sadness that comes from your childhood.

But therapy, which is dominated by women, doesn’t give the best route to confront, address, and accept these deep-seated feelings. To make matters worse, most men are so out of touch with their emotions that they can only try to explain them logically.

But emotions don’t happen in your head. They live in your body.

Understanding this tells us why so many men lead lives of quiet desperation, isolation, and depression. And nobody’s a better guide to healing your emotional wellbeing than today’s guest: Connor Beaton, founder of ManTalks.

Connor had it all on the outside looking in. But behind the scenes, his life was falling apart in every aspect.

One day, after hitting rock bottom, Connor apprenticed under an old-school psychologist. And since then, he’s not only turned his life around, but leads other men to transform themselves.

Connor reveals a ton in this episode including…

Tactical ways to improve your emotional awareness and health
The root cause of why you find yourself in a repeating cycle of self-sabotage
How doing psychological shadow work can improve your marriage (and save you from divorce)
Why men are so bad at understanding their emotions (and easy ways to improve your emotional IQ)

And so much more.

The state of men’s emotional health is in sharp decline. But Connor has strategies and tactics that can help.

Other highlights from this episode include:

How replacing the word “therapy” with this is the easiest way to start your emotional wellness journey (3:30)
The emotional health of men is in sharp decline: These are the 4 main reasons why (7:54)
Why it’s paramount for men to define masculinity instead of continuing to let society define it for us (13:52)
How female-centric psychology deprives men of key aspects they need for therapy to be effective (16:12)
Who else struggles to share their deepest problems with other men? Connor reveals how to have these tough conversations here… (24:43)
How your inner dialogue shatters your confidence, fills you with shame, and traps you in isolation (29:05)
Do you feel like you’re on a roller coaster of self-destruction? This is the reason why… (32:54)
2 tactical tricks you can start today to turn your inner critic into your inner hype man (35:55)
The self-fulfilling “Shadow” prophecy that causes unnecessary suffering in men’s lives—and how to break out of this vicious cycle (50:08)
How ignoring your shadow parts make them grow stronger and more destructive (and how to mine the gold from them instead) (54:02)
Why all your deepest fears and insecurities rear their ugly heads in your relationship—and how to accept them before they undermine your marriage (1:12:35)
The “Charge & Intensity” secret for getting out of your head and into your body to feel your emotions (1:20:41)

Resources mentioned on this episode:

ManTalks: Need help applying what Connor talked about in this episode? Head to his website, Man Talks, here to learn more: https://mantalks.com/
ManTalks Podcast: Check out Connor’s podcast, Man Talks, wherever you listen to podcasts.
Follow ManTalks on Instagram: @ManTalks or via this link: https://www.instagram.com/mantalks/

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Despite never having easier access to other people, men today are lonelier than perhaps any other point in history.

We don’t deeply connect with each other. We don’t share our struggles in a vulnerable way. And it comes with the steep cost of loneliness, stress, overwhelm, and other mental health issues.

But there’s not a more effective way to overcome acute mental problems than by sharing your struggles with other men. I realized this last week when I was freaking out about everything. I didn’t want to share my worries with my wife, but not talking about them gave them more power.

And so, I reached out to a few friends I trust and asked them if they ever felt this way. My worries evaporated a little bit more with each reply I got. But I know most men today aren’t lucky enough to be able to feel this vulnerable with other men.

That’s why I recorded this week’s show and reveal:

Why bonding over shared struggles is the best “hack” to improve your mental wellbeing
The 5 biggest problems modern men face—there’s a good chance you also struggle with one of these
How Man Flow Yoga Engage (coming April 1) can help men open up with each other and improve their mental health

And more, including…

The wildly effective, yet simple way to improve your mental wellbeing (that most guys overlook) (0:51)
How I overcame the downward spiral I had last week—and how to use this approach yourself next time anxiety and stress knock on your door (1:21)
The “Pawn Secret” for easing mental overwhelm in just a few moments (2:55)
3 reasons why men’s mental health is in decline (4:22)
The top 5 non-fitness struggles that the Man Flow Yoga Community wrestles with (6:45)
A brief explanation of Man Flow Yoga Engage—the latest addition to your Man Flow Yoga experience that has nothing to do with yoga or physical fitness (14:35)

Resources mentioned on this episode:

Man Flow Yoga Engage: Coming April 1, keep your eyes on your email inbox for more info.

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Motivation is a fickle beast. One day, your motivation soars and you finally start a fitness program. The next day, your motivation strands you and threatens your goals.

The trickiest part about motivation is how quickly it comes and goes. Despite it consistently being unreliable, we still feel the need to want to feel it before tackling a big goal.

Well, today’s guest, Paul Clingan (aka The Trooper Transmission CT-3939), the founder of The Trooper Transmission—a Star Wars based fitness program—has stumbled on a way to “hack” your motivation by borrowing it from your favorite movie characters.

Whenever he feels unmotivated, he asks himself what Luke Skywalker would do. And while this may seem a bit weird, it’s incredibly effective.

In today’s show, Paul and I discuss:

Why borrowing motivation and mindsets from your favorite movie characters give you a sustainable way to hack your motivation and improve your happiness
How your beliefs and self-image can both inspire you and sabotage you
Why having more fun in your workouts leads to more consistency and motivation (and eliminates imposter syndrome)

And more, including…

How mixing yoga with strength training can entirely eliminate your back pain—while also chiseling you like a Greek god (9:52)
Do you feel guilty after missing a few workouts? Here’s how to become okay with missing a workout or two without self-sabotaging (10:56)
The weird way yoga instructors in studio classes risk your body for their ego (15:42)
Why odd environmental hacks—like hiding an Xbox in a weird location—can actually help you break your bad habits (23:57)
How donning an alter ego for your workouts make you look forward to them (even when you’re exhausted and unmotivated) (33:57)
The “North Star” secret for fueling your motivation tank to the brim (35:50)
How your beliefs about yourself, good or bad, become a self-fulfilling prophecy (and how your favorite movie characters can unlock better beliefs about yourself) (51:28)
The one question—from a collegiate mental performance coach—that can instantly free you from the vice grip of resistance (1:15:26)

Resources mentioned on this episode:

The Trooper Transmission: If you’re a fellow Star Wars fan and want to follow the workout plans troopers would follow, follow Paul on his Instagram and YouTube channel.

Follow The Trooper Transmission on Instagram here: @the_trooper_transmission

Follow The Trooper Transmission on YouTube here: https://www.youtube.com/channel/UCCIy79ZSYcvLM6ErO-wScrA

Related Episodes:

Episode 84: How To Get Back On track When You Lose Motivation

Episode 63: How to Hack Your Motivation

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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What do you do when you’re stuck in a rut and your motivation is running out?

If your first reaction is to berate yourself out of it or deny that it’s happening—a problem men in particular struggle with—then, well, you can actually prolong the rut you’re in.

I’ve experienced this myself. And I’ve also found a better, more productive way to handle a lack of motivation:

In today’s episode, I’m sharing the set of strategies I use to pull myself out of a rut, so you can try them whenever your motivation is running out.

In this episode, I discuss:

How to jumpstart your motivation when it’s running out
The biggest mistake you can make after losing motivation
My two-step process for getting back on track when you’re in a rut

And more, including:

The “Body Awareness” method for dissolving stress and overwhelm when you’re in a rut (1:47)
3 simple questions to ask yourself when you’re down that can provide clarity into your emotions (3:34)
Why being too tough on yourself when you’re stuck in a rut backfires (7:59)
How acknowledging bad feelings and negative emotions can sometimes be all you need to move past them (7:59)
How holding things in drains your energy and zaps your motivation (12:04)
Why low-energy activities “prime” your motivation tank and restore it (15:35)

Related Episodes:

Episode 83: How Low-Effort Exercise Enhances Your Health More Than High-Intensity Workouts

Episode 82: The Power of Being Alone: My 24-Hour Solo Retreat Experience

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Men today live in a constant state of stress. Despite never being safer from external threats, modern society presents us with more stress than any other generation before us—and it’s killing us.

In fact, when you live in a constant state of stress, things that are considered healthy—like weight lifting, cardio workouts, and cold & hot therapy—actually become unhealthy. They deplete your energy savings, swirling your cortisol levels to unmanageable heights, and create a vicious cycle of even more stress.

That’s the bad news.

The worse news is that the solution is so simple, most men will ignore it.

That’s why I invited human performance specialist, Brian Mackenzie, back onto the Better Man Podcast to prove to you—beyond a shadow of a doubt—that doing less is more effective than tacking on more to your already busy schedule.

For example, if you can go on a 45-minute walk per day without breathing through your mouth or bringing your phone, you will be healthier and have greater longevity than 90% of the world.

In this episode, Brian and I discuss:

The two easiest (and most effective) ways to improve your health, happiness, and longevity
How doing high-intensity workouts backfires when you don’t do the simple, foundational exercises
Why a positive mind (and a dog) are the two best “investments” you can make into your health and longevity

And so much more that flips the “more, more, more!” mentality most of us have on its head with unconventional wisdom including…

The single best modality, according to scientific research, to slow down the aging process and combat diseases (4:57)
Why movement is the most effective way to delay your death (6:58)
What’s the main difference between people living in “blue zones,” where they live well over 100 years old? Brian explains the difference here… (14:52)
Why walking is more important to your longevity than strength training, cardio, and even yoga (16:14)
Do you walk with your mouth open? Here’s what this habit reveals about your health… (17:47)
Why Brian recommends avoiding higher intensity exercise if you’re a high-stress individual (26:19)
How low level forms of exercise actually help your body adapt to higher intensity workouts (26:57)
Why a positive mind is the best health and wellness “hack” you can have (37:09)
The simple, yet wildly effective “Embrace Change” mindset shift for exponentially increasing your longevity (57:59)
Best practices for mixing in saunas and cold plunges into your cardio or strength training workouts (1:04:06)
Why simply buying a dog might be the best investment you can make for your health (1:23:46)
How removing phrases like “I need to…” from your vocabulary instantly makes your happier and healthier (1:26:29)

Resources mentioned on this episode:

Receive a free daily breathing plan based on your Breathing Calculator results: Your breath gives you important insights into your overall health. Take Brian’s Breathing Calculator test here and receive a free daily breathing plan when you finish: https://shiftadapt.com/breath-calculator/
Go to Brian’s website, Shift Adapt: If you’d like to learn more about Brian’s company, Shift Adapt, and how he can help you boost your health and longevity, visit his website here: https://shiftadapt.com
Sign up for the MFY Breath Series: If you want to work on your breath and yoga practice at the same time, I invite you to sign up for the MFY Breath Series here: https://manflowyoga.tv/programs/collection-breath-series-challenge?category_id=66093

Related Episodes:

Episode 82: The Power of Being Alone: My 24-Hour Solo Retreat Experience

Episode 75: Subtract; Don’t Add (Creating Space to Create Change for 2024)

Episode 36: Training To Chill Out: Nasal Breathing, Cold Plunges, & Why Less is More w/ Brian Mackenzie

Episode 1: Why Breath is the Most Critical Component to Your Health w/ Brian Mackenzie

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Today’s hustle culture tricks men, myself included, into jamming more activities into our day to become more productive, more successful, and more fulfilled.

But this relentless pursuit of self-development opens up a void in our life. The more things we shove into our day, the less time we have to slow down and reflect on what actually matters.

In other words, adding more productivity hacks doesn’t result in significant improvement. It does the opposite: It drives you to the verge of burnout.

Nothing made this clearer to me than when I went on a 24-hour solo retreat. During these 24 hours of solitude, I realized some crucial things about my business, relationships, and life. And I want to share the template I used, so that you can do the same in your life if you’re feeling burnt out and unfilled.

In this episode, I reveal:

Why being alone, free from external influences, unlocks more meaningful change in less time
How doing less makes you more fulfilled
The exact template I followed during my 24-hour solo retreat that resulted in immediate transformation

And more, including:

6 simple questions to ask yourself to make 2024 more successful and fulfilling than 2023 (4:53)
Why listening to your own thoughts instead of relying on external influences (like books and podcasts) unlocks meaningful change—faster (6:12)
8 activities to dabble in when you’re feeling burnt out to refuel and revitalize you (7:11)
How long hikes clear out all your “brain gunk” and help you find mental clarity (even when you’re up to your neck in stress) (9:07)
Why “feeling” your way to self-development instead of “thinking” your way there unleashes significant improvement (and how to do this) (11:29)
The “building and optimizing” mistake of self-improvement that keeps you stuck, unfulfilled, and on the verge of burning out (15:41)
Constantly in “Go, Go, Go Mode?” Here’s why doing less makes you feel more fulfilled (19:41)

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Go up to any man on the street and ask him whether he’d like to have more money, and you’ll get the same response: Absolutely.

But today’s guest, Noah Kagan, founder of AppSumo and the OK Dork YouTube channel, woke up with a million dollars in his bank account, but was miserable.

Despite his success from the outside looking in, his finances didn’t fill the void his work or relationships opened. That’s when he realized that your goals aren’t nearly as important as the systems you set up to make yourself happy and fulfilled.

The solution?

Well, for Noah, it meant realizing he had the power to change anything in his life he wanted.

And you know what?

Even if you don’t have a million bucks in your bank account, you have this same power inside you, waiting for you to activate it.

In this episode, Noah and I discuss…

How to take your power back in every category of your life
Why optimizing for happiness and longevity is more important than long-term goals
How taking action right now builds confidence and momentum
Why achieving your goals won’t make you happy (and what to do instead to be happy and proud of yourself today)

And more, including:

The simple “Persistence over Resistance” mindset hack for conquering your biggest goals (2:10)
How pausing instead of instantly reacting to negative situations helps you uncover the correct course of action (7:19)
The “Now, not How” secret that crushes your limiting beliefs and keeps your momentum growing (12:09)
How to take your power back—in your finances, your fitness, your relationships, and your work (23:43)
Why taking action right now builds unshakeable confidence and unstoppable momentum (27:08)
How focusing on systems instead of goals makes you happier, more fulfilled, and often more successful (30:17)
Noah’s “Weekly Review” framework for self-assessment which has a profound impact on his happiness and success (43:28)
How thinking of new activities and habits as “experiments” makes you okay with failure (46:01)
The simple “GEBY” morning routine for enhancing almost every aspect of your life (56:09)
How setting your gratitude bar as low as possible instantly skyrockets your happiness (57:10)
Why playing “silly” games like chess or fantasy football minimizes your daily stress levels and prevents burnout (1:15:31)

Resources mentioned on the show:

Order Million Dollar Weekend: If you’d like to read Noah’s new book, Million Dollar Weekend: The Surprisingly Simple Way to Launch a 7-Figure Business in 48 Hours, you can order it here: https://noahkagan.com/mdwbook/
Follow OkDork on YouTube: If you’re an aspiring entrepreneur looking for engaging, motivation, and fun content, subscribe to Noah’s YouTube channel, OkDork, here: https://www.youtube.com/okdork

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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More people than ever have the option to work from home.

But is working from home all it’s cracked up to be?

Well, working from home may boost your productivity, work-life balance, and reduce your overall stress. But it can also do the opposite: Plummet your productivity, sabotage your work-life balance, and lead to burnout.

Personally, working from home worked until it didn’t. After my second kid was born, there were too many distractions at home to accomplish anything meaningful. Plus, it made me a worse parent because I didn’t have any buffer time between “work mode” or “dad and husband mode.”

So, how can you best decide if you should work from home or in an office?

That’s what I will help you answer in today’s episode, and reveal…

The pros and cons of working from home
How to work from home without sabotaging your work-life balance or causing unnecessary stress
My personal experience of working from home (and why I prefer working in an office today)

Other highlights from this episode include:

Does working from home actually hurt your work-life balance? Here are some tips to improve your work-life balance (6:35)
How simply turning off your computer forces you to shut off “work mode” so you can be present with your family (11:49)
Why working from home can cause crippling burnout (and how to best prevent this) (12:58)
The counterintuitive reason why working from an office makes you a more patient parent (15:50)
4 practical strategies to boost your productivity and work-life balance when you work from home (19:44)

Resources mentioned on the show:

Remote Work Statistics And Trends In 2024 from Forbes: https://www.forbes.com/advisor/business/remote-work-statistics/

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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What if I told you that there’s only one thing standing between you and the most impossible goal you could think of?

You’d probably be filled with skepticism, and you wouldn't be wrong. In fact, I was in your exact shoes with today’s guest Jason Drees (former Tony Robbins coach turned mindset coach and entrepreneur) posed that question to me.

But here’s the thing…

Jason cracked the codes to the universe when he realized that you must change your frequency, not your mindset, to do the impossible. It’s a topic that will probably scramble your brain a bit… It did the same thing to mine.

Why?

Because this conversation happens at a higher level of consciousness than most of us operate on. But it’s a conversation that can make even your wildest and most outlandish dreams come true—in no time at all.

In today’s episode, Jason reveals…

The biggest problem with Tony Robbins’s mindset training
How operating at a higher frequencies makes your limiting beliefs vanish—instantly
How to start operating at a higher level of consciousness and unlock your full potential today

And more.

Other highlights from this episode include:

How you can do the impossible by releasing your full potential (even if it seems, well, impossible) (4:51)
The weird way your mindset can halt your fitness progress even when you do everything else “right” (6:46)
Why writing down your limiting beliefs and physically crossing them out instantly changes them (11:08)
How Jason guided a client suffering from heartbreak get over his heartbreak after a 45-minute “Beliefs Changes” call (12:01)
The “Higher Frequency” secret that can change a poor mindset and limiting beliefs in an instant (and how to operate at this higher level of consciousness) (12:58)
Why chasing different strategies to reach your goals keeps you stuck (and how “chasing the version” helps your wildest goals come true) (20:43)
How to “time travel” and bring a better version of yourself from the future to the present (42:42)
Why your past models of achieving success actually hinder you and become limiting beliefs (46:22)
How an obsession with self-improvement can lead you down a depressive hole (and how to be enough right now) (1:10:20)

Resources mentioned on the show:

Buy Jason’s Book, Do the Impossible: Unlock Your Full Potential with the Power of Mindset available here: https://www.amazon.com/Do-Impossible-Unlock-Potential-Mindset/dp/194720064X
Schedule a call with Jason: If you’d like to learn more about operating at a higher frequency, visit Jason’s website here: https://www.jasondreescoaching.com
Listen to Jason’s Podcast: You can listen to Jason’s podcast, Do The Impossible and hear him do a live coaching session here: https://www.jasondreescoaching.com/podcasts/do-the-impossible or by searching anywhere you listen to podcasts.

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Do the Impossible: Unlock Your Full Potential with the Power of Mindset

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The biggest problem affecting men today is that we don’t get to connect with similar men on a deeper level. I struggle with this too, so you’re not alone.

Modern life fills our calendars with to-do’s, family, and stress, which doesn’t leave much time to connect deeply with other men. When we do hang out with other men, it’s usually superficial: Watching sports, talking about the news, or having a drink.

But something magical happens when you connect with other men on a deeper level:

You unlock meaningful change, uncover deep-seated fears and insecurities, and understand how to become a happier and more fulfilled version of yourself.

In today’s episode, I discuss…

My main takeaways from the last men’s retreat I hosted
Why attending a men’s retreat can unlock the change you’ve been searching for
How to attend the next Man Flow Yoga men’s retreat

And more, including…

How being surrounded by other men with similar values is the quickest way to enhance your happiness, productivity, and overall quality of life (0:50)
The “Repeated Why’s” secret for revealing your ultimate motivations for self-improvement (2:42)
Do you struggle with being vulnerable with loved ones? Here’s how to overcome this fear… (6:10)
Why getting out of the normal hustle-and-bustle of your routine unlocks meaningful change—rapidly (10:38)
The single biggest problem modern men face that’s making you unfulfilled and unhappy (15:36)
How to increase your longevity if you’re in your 50s, 60, or 70s (17:39)
Want to become a better version of yourself—physically, mentally, emotionally, and spiritually? Here’s your invitation to the Be The Better You Men’s Retreat in April (limited spots left!) (20:30)

Resources mentioned on the show:

Attend the Be The Better You Retreat on April 18th: If you feel like something’s missing in your life and you’re not as happy or fulfilled as you like, you’re not alone. This is a plague affecting most men today because we lack deeper connections with other like-minded men. That’s why I’m inviting you to attend the Be The Better You Retreat on April 18-22, 2024. Discover how this retreat will help you become a better version of yourself physically, mentally, emotionally, and spiritually here: https://manflowyoga.com/BTBU

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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We’ve been told conventional health wisdom so much that most people believe it blindly. Things like you need to do cardio to lose weight. Eating fat makes you fat. And you need to eat at least 3 servings of grains to be healthy.

The trouble is, these conventional health wisdoms aren’t true. And today’s guest, Mark Sisson—founder of Primal Nutrition and Primal Kitchen, best-selling author, and publisher of MarksDailyApple.com—has been exposing false conventional thought about health his entire career.

In this episode, we tackle some of the most insidious “truths” that have derailed Mark’s health (and will derail yours too). Some of these topics include:

Why eating grains riddle your body with low-grade inflammation (the worst kind)
Why losing weight is more of a hormonal equation than an exercise and caloric restriction one
How to eat less without getting as hungry
Why nothing changed Mark’s life quite like switching to an anti-inflammatory diet

And so much more. Mark has been a long time hero of mine for his unconventional wisdoms about health and fitness. My hope is that after listening to this episode, you start challenging your own beliefs about health and fitness that may be subtly stifling your progress.

Other highlights from this show include:

How running sabotages your muscle mass: A lesson from a former weightlifting marathon runner (6:06)
3 of the biggest inflammatory foods (and how cutting them out makes your inflammation subside) (11:49)
Why one of the most influential “carb loading” experts recanted his entire career when he realized THIS… (15:40)
How eating more healthy fats in your diet actually increases your fat-burning rate (18:09)
Why exercising is a terrible way to lose weight (and what actually makes you leaner) (19:02)
How giving up grains for 30 days made Mark’s IBS, arthritis, GERD, and sinus congestion disappear (19:53)
The “Metabolic Flexibility” secret for retraining your body to burn fat instead of carbs for energy (24:28)
The “no longer hungry” cue from your body that stops you from overeating (34:42)
The insidious “Systemic Inflammation” which can cause leaky gut syndrome, diabetes, and other major health problems (38:06)
Why taking antioxidants after a workout can deprive your muscles of the benefits of exercise (43:39)
How mixing fats with carbs drives insulin into your fat cells and cripples your metabolic flexibility (49:49)
Do you wish you had a faster metabolism? Here’s the counterintuitive reason you should want a slower one… (51:19)
Does your knees or lower back hurt after walking? Mark’s new 5-toe shoes will eliminate your pain (1:06:44)
The one mindset shift required to transform your deepest holes in your life into growing experiences (1:18:12)

Resources mentioned on the show:

Save 15% on Mark’s barefoot Peluva Shoes with code ManFlowYoga: If you have lower back pain, hip pain, or knee pain, the problem may be your shoes. Not only are they more comfortable than the first-generation barefoot shoes (they even feel like a foot massage every time you walk!), but they’re also critical for eliminating knee, hip, and lower back pain. Try Mark’s Peluva barefoot shoes and save 15% on your order with code ManFlowYoga here: https://peluva.com/
Mark’s Daily Apple: Mark’s been publishing the #1 health and fitness blog, Mark’s Daily Apple, for over a decade. Check out Mark’s Daily Apple to hear his daily musings on health, nutrition, fitness, the health industry and the low-carb, paleo, Primal lifestyle here: https://www.marksdailyapple.com/
Follow Mark on Instagram: Keep in touch with Mark and what he’s up to by giving him a follow on Instagram @marksissonprimal or here: https://www.instagram.com/marksissonprimal/

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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The statistics around New Year’s Resolutions are startling:

23% of people give up on their New Year’s Resolution by the end of the first week. By the end of January, 43% of people had already quit on their resolutions. And only 9% of people actually complete their resolutions by the end of the year.

Why?

Well, most people don’t understand how to properly reflect on the past year and set realistic, yet challenging goals for 2024. Even I have fallen into this trap in previous years, which is why I wanted to record this episode.

In today’s show, you’ll discover…

How to enter the 9% of people who actually accomplish all their 2024 goals
Why juggling too many new habits at once leads to burnout (and what to do instead to accomplish a variety of personal and professional goals
And I reveal some of the questions I ask myself to best reflect on 2023 and prioritize my goals for 2024

Other highlights from this show include:

Why doing a yoga session before setting your 2024 goals actually makes you more likely to achieve them (1:58)
How to reflect on 2023 and prepare for 2024 to make it your best year yet—with only a single piece of paper and a pen (2:24)
Why only setting outcome-based goals leaves you feeling unaccomplished and burnt out at year’s end (and what to do instead to crush all your 2024 goals) (6:10)
How to best prioritize your 2024 goals (14:16)
The “Longer Timeline” habit-building secret that guarantees you hit more goals in 2024 than you did in 2023 (14:40)

Resources mentioned on the show:

Better Day Series Challenge: Starting January 8th, the Man Flow Yoga Community is participating in a community-wide challenge where we’ll do the Better Day Series—a program that combines overall fitness, strength, flexibility, body awareness, and breathing to have a better day, physically and mentally. If you want to join the community challenge, you’ll need a Man Flow Yoga Membership, which you can get here: https://manflowyoga.com/join
Email List Exclusive Offer: We’re currently offering an exclusive offer to our email subscribers. If you want to learn more about this offer, join our mailing list here: https://manflowyoga.com/sign-up.

Related Episodes:

Subtract; Don’t Add (Creating Space to Create Change for 2024) | Better Man Podcast Ep. 075

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Modern society, social media, and other outside forces convince us that we’re not living up to the best version of ourselves. So, despite already maxing out our willpower, we continue to try to add more and more habits to reach this idealized version of ourselves.

But here’s the thing…

The fastest and most effective way to create positive change in your life is by subtracting habits that no longer serve you, instead of just letting them pile up.

Why?

Because we each have a finite amount of willpower, motivation, and discipline. And when we push ourselves too hard or try to do too many things, we sacrifice our self-awareness. And this self-awareness is what leads to true positive change.

As you prepare for 2024, I’m challenging you to subtract habits and activities that no longer serve your best interest instead of stacking more habits onto your already busy schedule.

In today’s show (my last solo show of 2023), I’m giving your permission to take things away this month, so you create the change you crave in 2024 (and beyond).

During this episode, we’ll discuss:

Why subtracting habits and activities creates more rapid (and lasting) change than adding more to your plate
What can you take away this month to make space for the change that you want to create in 2024?
How to use 2024 to increase your happiness, fulfillment, and fitness

And more, including…

Want to make 2024 better than 2023? Here’s why subtracting things is more effective for change than stacking up even more things (0:53)
The insidious temptation spurred onto you by social media that prevents you from making meaningful change (2:03)
3 questions to ask yourself to instantly reveal which habits are no longer serving your best interests (5:10)
How your ego feeds on external validation and tricks you into creating new habits that derail your happiness (and how to “spot” this sooner) ( 7:27)
Why scrolling on social media gives you a weird sense of body dysmorphia (even when you’re satisfied with your physique) (10:10)
How adding a few mindfulness activities into your life can help you eat better, exercise more, and live a healthier lifestyle (12:22)
2 books to add to your 2024 reading list that will boost your overall joy and fulfillment (13:08)
How changing your environment to suit your goals brings faster change than motivation, willpower, and discipline combined (14:45)
3 Man Flow Yoga programs that will build your self-awareness in a hurry (17:13)

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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Two weeks ago, I invited Andrew Daniel onto the Better Man Podcast. In that episode, he revealed the booby trap of the self-help industry which keeps millions of people stuck and miserable.

We also briefly discussed his groundbreaking Cinesomatics methodology. Well, in today’s episode he guides me through a sample Cinesomatics session—so you can see how it works in real life.

The result?

It was one of the more profound experiences I’ve gone through. Despite never meeting in person, Andrew revealed all my deepest and darkest insecurities—by simply watching how my body moves.

In this episode, you’ll discover…

How your posture reveals what you’re self-conscious about
How you move your hands can tell you what you think about being serious and playful
How mimicking giving discloses your feelings of worthiness
And how you can start practicing these movements on a regular basis to unlock unbelievable results in every aspect of your life

And a whole lot more, including…

How to use Andrew Daniel’s “Cinesomatics” system—a groundbreaking and results-based approach to self-improvement (5:17)
Why addressing the therapeutic process through the body, not the mind, leads to quicker and more permanent breakthroughs (6:28)
How your body movements can reveal underlying subconscious patterns, stories, blocks, belief systems, and traumas (8:20)
The weird way you actualize yourself in the world through your hands (15:06)
How overthinking is actually an avoidance strategy to neglect your feelings (19:31)
Why total surrender is the only path to success in love, family, relationships, and money (29:06)
The deadly “Distorted Fantasies” trap your family unknowingly passed down to you that deprives you of true change (and how the “report the details” trick helps you conquer this) (40:50)
How Andrew’s “Cinesomatics” methodology can bypass years of therapy in just a few sessions (52:58)
Why suppressing your natural personality for success burdens you with extreme imposter syndrome and crushes your soul (1:11:40)
How simply adding more “play” into your life can result in profound happiness if you constantly put pressure on yourself (1:16:36)
Why being afraid of acting feminine actually makes you less masculine (1:25:46)
How one lady lost 40 pounds and got off all her medications by simply reading Andrew’s book (1:40:17)

Resources mentioned in this episode:

Get Andrew’s best-selling book: Awaken To Your True Self: Why You're Still Stuck and How to Break Through on his website here: https://andrewdaniel.org/

On Andrew’s website, you can discover how to use Cinesomatics to actually make self-help effective and schedule an initial consultation with him.

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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BMP-Ep073: The 9 Life-Enhancing Benefits of Gratitude (And How To Start)

Humans are hardwired to focus on the negative. This “biological glitch” saved us from tiger attacks in the past—but it causes unnecessary suffering today. It’s unnatural to focus on the good things, which is why practicing gratitude is both so difficult and rewarding.

But you know what?

The more you practice gratitude, the easier it becomes. And the easier it becomes, the more your quality of life skyrockets.

In fact, there are 9 scientifically proven benefits to creating a daily gratitude practice that will boost your happiness, physical health, and relationships.

In this episode, I reveal…

The 9 scientifically proven benefits of practicing gratitude
How to start practicing gratitude today (and how to overcome obstacles when you’re getting started)
How to take advantage of Man Flow Yoga’s biggest Black Friday deal ever

Listen now.

Show highlights include:

9 life-enhancing benefits of practicing gratitude (and how to build a consistent gratitude system) (0:49)
Why your new gratitude practice will feel silly at first—and how to stick with it during this time (5:18)
The biological glitch that makes practicing gratitude so difficult, yet profounding rewarding (5:41)
How being grateful for your problems helps you transform them into blessings in disguise (7:22)
Why “feeling” your gratitude instead of just stating things you’re grateful for helps it seep into your psyche (10:17)
3 ways to start practicing gratitude today (even if you’ve never done it before) (16:54)
Can’t fall asleep at night? Here’s how spending a few minutes practicing gratitude knocks you out in an instant (18:55)
Want access to on-demand, fitness-centric yoga workouts designed specifically for men? Here’s the details on our Black Friday Sale (It’s the biggest sale in the history of Man Flow Yoga) (20:06)
How aches and pains—no matter how big or small—sap your energy (and the most effective way to eliminate your pain permanently) (24:35)

Resources mentioned in this episode:

Lifetime access to Man Flow Yoga: Want lifetime access to Man Flow Yoga for less than the cost of a typical one-year subscription? Take advantage of our Black Friday sale here: https://shrtlnk.co/6HmG0

The sale ends on Cyber Monday (November 27th, 2023).

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The self-help industry is a massive industry. And for good reason: Self-help can teach you how to be the cause in your life rather than the effect. It shows you that you can change your life’s direction and outlook.

But what if self-help doesn’t work for you? What if you’ve read all the books, and still find yourself stuck?

The unfortunate truth is many that travel down the self-help road find themselves at this fork in the road. Today’s guest, Andrew Daniel is the epitome of this.

Why?

A few weeks after publishing his first book, Andrew found himself homeless, repeating affirmations to himself that he’d be successful. Only later did he realize he was constantly lying to himself and living in a fantasy world. The self-help industry failed Andrew—as it has for millions of others too.

This came to a head for Andrew when he saw his body move on a video: Despite telling himself he was confident and secure, his body and movements proved otherwise. To quote Andrew himself, “It doesn't matter what you think up in your head, it matters how you're showing up in your body.”

After stumbling upon this realization, he figured out the missing ingredient from the world of self-help: Its teachings stop in the mind—but the body is how you harness this information to actually improve your life.

In today’s episode, Andrew and I discuss:

The booby traps of the self-help industry that are keeping you stuck
Why your physical body is more important for your self-help journey than your mind
How to feel your way through life instead of thinking your way through

And so much more.

Tired of reading self-help books only to get further stuck?

Listen now.

Show highlights include:

Why reading a New York Times Bestselling self-help book is almost always a waste of time (and what to do instead to actually improve your life) (8:52)
What the entire self-help industry gets wrong—and how Andrew Daniel stumbled upon the missing ingredient that makes self-help effective (13:11)
The “Egoic Intellectual’s Pain” men feel after an emotionally traumatizing experience which can ruin your relationships and hinder your happiness (23:33)
How to overcome painful situations in life without endless suffering attached (27:48)
How to reveal your deepest subconscious patterns by simply shaking your hands in the air (41:24)
The weird way your mind binds you to an unreal past (and why this creates suffering out of thin air) (55:06)
The “Cinesomatics” system Andrew created for using your body as the ultimate self-development tool (1:01:13)
How the “Story Stop” method pulls you out of your suffering and injects you into your body (1:10:54)
The insidious core belief behind imposter syndrome and self-sabotage which becomes even more deadly after achieving your version of success (1:14:48)
The “Stop Fixing & Start Living” body shift for making all your problems disappear (1:18:03)

Resources mentioned in this episode:

Get Andrew’s best-selling book: Awaken To Your True Self: Why You're Still Stuck and How to Break Through on his website here: https://andrewdaniel.org/

On Andrew’s website, you can discover how to use Cinesomatics to actually make self-help effective and schedule an initial consultation with him.

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

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When we start something new—whether a new financial plan, fitness regimen, or diet protocol—there’s a period that happens a few weeks in when we haven't seen results, and start doubting ourselves.

In fact, this is the #1 reason many people give up on new plans too soon. They let their doubts consume them, and convince them to switch to another new plan, only to repeat the cycle again in a few weeks.

The solution?

Well, first you need to understand that following a new plan without seeing results sucks. But it’s a crucial part of the process.

If you have faith in yourself and the process to stick through these few tough weeks instead of giving up and switching plans, you will see results. And even if you don’t see results, you still build confidence and awareness that will help you unlock the results you desire.

In this episode, I reveal…

The financial struggles I recently encountered which brought this issue to the forefront of my personal life
How to stay the course when you aren’t seeing results, so you eventually achieve results you desire
Why anxiety, doubt, and uncertainty is normal when you’re stuck “in the suck”

And more.

Listen now.

Show highlights include:

The trick for building unbridled faith in yourself and your fitness, financial, or nutrition plan when you aren’t quite seeing results yet (0:50)
How to overcome the stress and anxiety you feel when you’re stuck “in the suck” of a new process to enhance your life (2:21)
The nightly gratitude practice for building confidence in your new plan when it sucks the most—instead of questioning yourself (2:50)
How lacking results when following a new plan creates doubt and uncertainty (even if you know results will come if you stick with it) (3:55)
The “Stay the Course” secret for sticking with new processes to improve your life (even when your inner critic convinces you to change directions) (4:31)
Dealing with weak erections, difficulty orgasming, or incontinence? This new collaborative Man Flow Yoga Series can help! (6:28)

Resources mentioned in this episode:

Pelvic Floor Series w/ Dr. Lance Frank (pelvic floor specialist): If you have issues with erections, orgasms, incontinence, or polyuria… the root cause is a dysfunctional pelvic floor. That’s why I teamed up with Dr. Lance Frank for a brand-new series inside our Members’ Area. You can access this series here: https://manflowyoga.tv/programs/collection-dr-lance-frank-pelvic-floor-series

(Note: The Pelvic Floor Series is exclusive to Man Flow Yoga Members.)

Donate to Movember & support Men’s Health Awareness Month: Every November, I team up with Movember to raise money to support men’s health issues. We’ve raised $13,503 since 2020. Want to help men everywhere by raising awareness for issues they’re battling through? Donate here: https://ManFlowYoga.com/Movember
Black Friday’s Starting Soon: This is the FIRST time we’re having a Black Friday sale. Want to be the first to know about this incredible deal? Make sure you’re signed up for our emails!

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Should you try switching to a plant-based diet? Is it really that much better than eating meat? What are the unique benefits—and common pitfalls—of a vegan diet?

These are all questions I wanted to ask nutritional expert Adam Sud on Episode 68 of the Better Man Podcast. But we ran out of time because his story of conquering diabetes, substance abuse, and mental health problems was too captivating.

But one of the reasons Adam completely reversed his life also has to do with his diet: Today, he eats a plant-exclusive diet—for both health and moral reasons.

Since the only vegans I’ve met condemn people who don’t exclusively eat meat, I had a ton of questions for Adam. Unlike the typical vegan, Adam is more interested in the factual health reasons for why you might want to consider a plant-based lifestyle… Or, at least, incorporating more plant-based meals into your diet.

If you also have questions about a plant-based diet, this episode has the answers for you.

In this episode, Adam and I discuss:

The factual, health-based reasons for switching to a plant-based lifestyle
Why vegan doesn’t mean always healthy (and how to optimize for health on a plant-based diet)
How do you get enough protein on a vegan diet

And more.

Thinking about switching to a vegan diet or at least incorporating more plant-based food options into your diet?

Listen now.

Show highlights include:

How to build a plant-exclusive lifestyle in a way that promotes optimal health outcomes (7:51)
3 vegan recipe websites for cooking healthy and delicious plant-based meals (15:22)
How do you get enough protein on a vegan diet? Find out here… (15:33)
This vegan “superfood” packs a protein punched when compared to its calorie count (and it also contains 14 grams of fiber per serving—something most Americans desperately need more of) (22:48)
The biggest myth about carbs that scares people away from including more healthy plant-based foods in their diet (24:26)
The “Calorie Density & Volume Metrics” method for losing weight with ease (without starving yourself and never feeling “full”) (27:04)
Why Adam Sud doesn’t find the vegan documentary “What the Health?” particularly accurate or factual (46:38)
The actual scientific reason behind what causes insulin resistance (and what a nutritional expert recommends to prevent it) (47:38)
How eating a plant-exclusive diet increases muscle recovery and optimizes insulin sensitivity (1:07:52)
Can you eat too much red meat? This “burden of proof” study reveals exactly how much red meat is too much (1:08:39)
Why switching from a meat-based diet to a 100% plant-based diet overnight can cause gut troubles (1:15:07)
5 crucial supplements if you decide to switch to a plant-based lifestyle (1:20:10)

Resources mentioned in this episode:

Plant-Based for Positive Change: Want to learn more about how Adam’s trying to change the world for the better through living a plant-based lifestyle? Check out his nonprofit organization here: https://www.plantbasedforpositivechange.org/
Adam’s Website: Want to check out more of Adam’s interviews or read his research study, Investigating the Effects of Nutrition on Addiction Recovery Outcomes? You can also book a free discovery call if you need help reorganizing your calories on his site. Visit his website here: https://AdamSud.com
Follow Adam on Instagram: If you want to keep up with what Adam’s up to, follow him on Instagram @plantbasedaddict.

Related Episodes:

Overcoming Substance Abuse, Depression, and Diabetes | Adam Sud | Better Man Podcast Ep. 068

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://shrtlnk.co/pTVc7.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7.

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We’re living through an epidemic right now…

But it’s not on TV, making headlines, or even talked about that much by the health and wellness industry.

The epidemic?

Men over 40 are overweight, obese, and riddled with pain!

The statistics behind this are shocking: Over 50% of men over age 40 are overweight.

Despite everyone knowing how to lose weight, it’s much easier said than done. That’s why I invited Dr. Anthony from the Fit Father Project onto today’s episode.

Not only is Dr. Anthony a brilliant mentor and coach, but the Fit Father Project has helped 49,965 men over 40 lose weight and keep it off.

In this special livestream episode, Dr. Anthony and I discuss:

How to one of the few men over age 40 who isn’t overweight and riddled with aches and pains
How mixing Man Flow Yoga with the Fit Father Project fast tracks your fitness journey and overall health
Why do so many men fall into a fitness funk this time of the year (and why it’s the single best time to double down on your habits)

And more!

Listen now.

Show highlights include:

Why men need to take their health more seriously today than perhaps any other time in history
Over 50% of guys over 40 are overweight, have achy joints, and are losing their vitality. Here’s how to reverse this trend
How mixing Man Flow Yoga with FF30X allows you to physically do anything you want without pain
Why being in a structured community of like-minded guys with Man Flow Yoga or Fit Father Project skyrockets your accountability
The “get back on track” fitness secret that compounds over time like compound interest
How being in a parasympathetic nervous system state enables tortoises to live beyond 150 years old (and how FF30X & Man Flow Yoga help you switch into this state)
The “Real Why” method for yourself a healthier default (without relying on willpower)

Then, starting at (24:32), Dr. Anthony and I jump into a Q&A segment, answering questions about surgery, getting rid of pain, nutrition tips, muscle tightness, and more!

Resources mentioned in this episode:

FF30X: Are you ready to commit to living a healthier life for yourself and your family? Dr. Anthony’s FF30X Program has helped 49,965 men over 40 lose weight and keep it off.

Now, it’s your turn… Sign up here (and save 35%): https://www.fitfatherproject.com/mfy

Related Episodes:

Why is losing fat so hard? The psychological hurdles of weight loss | Dr. Anthony Balduzzi | Better Man Podcast Ep. 046

How To Make Sustained Weight Loss Easier | Dr. Anthony Balduzzi | Better Man Podcast Ep. 02

Turning Disaster Into Positive Transformation | Dr. Anthony Balduzzi | Better Man Podcast Ep. 018

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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In 2012, Adam Sud lived a completely different life than he does today:

He weighed 350 lbs, had diabetes, and was at risk for heart disease. He suffered from substance abuse disorder, depression, and anxiety. And on August 21, 2012, he attempted to end his life…

Well, his failed suicide attempt made him realize something:

Despite the emotional and spiritual pain that coursed through him, he discovered that his life was worth living. Plus, he realized that nothing was wrong with him… and that his substance abuse was exactly what his biology wanted him to do.

This realization led Adam to trying a series of 30-day experiments on himself to intentionally reorganize his life. And to prove to himself that he was worthy of feeling fully alive.

The result?

Adam kicked his substance abuse to the curb. In 5 months, he reversed his diabetes, heart disease, E.D., and mental health struggles. And he eventually became a nutritional and behavioral health expert.

In today’s show, Adam shares his inspirational story, goes into nitty-gritty detail on how he changed the course of his life, and gives practical advice on what to do when you see someone struggling through life like he was.

This has been one of my favorite interviews in the history of the Better Man Podcast. And I can’t wait for you to hear Adam’s empowering story.

In this episode, Adam and I discuss…

Why substance abuse feels like a form of self-care for those suffering from it
How to actually help someone struggling with substance abuse (and why our first instinct to help backfires)
Why your environment, not your willpower or discipline, is the most effective way to elicit positive change in your life

And more!

Aren’t feeling fully alive or have deep-rooted traumas stifling your happiness today?

Listen now.

Show highlights include:

3 things Adam focused on in 2012 to reverse the course of his life—at the time, he weighed 350 lbs, struggled with substance abuse, and battled mental health problems (3:05)
How reverse engineering feeling fully alive saved Adam from substance abuse (and how this also reversed his diabetes, heart disease, and E.D. in 5 months) (5:02)
Why thinking of overeating as full-blown substance abuse can actually change your habit before it kills you (8:09)
The “Replacement” strategy that helped Adam overcome his addictions (and how to use this to build better habits) (10:54)
Why is it so hard to be happy and healthy if you already know what to do? Here’s an answer from an evolutionary psychologist… (15:20)
The “One More Day” secret for helping yourself (or a loved one) overcome substance abuse disorder and mental health problems (30:26)
The powerful “caretaker to your body” mindset shift that effortlessly drives you to make healthier choices (33:26)
Don’t like the direction your life’s heading in? Here’s how 30-day experiments can give you a completely new life in mere months (36:45)
The deceptive “Pleasure Trap” that tricks you into making self-destructive decisions that derail your health and happiness (40:12)
The weird “Blue Zone” areas around the world filled with people over 100 years old that can reverse disease, shed fat, and lift your mood (49:43)
Why you don’t need discipline to make healthier decisions (and why your environment needs discipline instead) (52:33)
Know someone struggling with substance abuse? Asking this question will actually help them (55:46)
Why asking for help as a man takes more strength than trying to figure it out yourself (1:18:13)

Resources mentioned in this episode:

Adam’s Website: Want to check out more of Adam’s interviews or read his research study, Investigating the Effects of Nutrition on Addiction Recovery Outcomes? Visit his website here: https://AdamSud.com
Follow Adam on Instagram: If you want to keep up with what Adam’s up to, follow him on Instagram @plantbasedaddict.

Related Episodes:

The Biggest Problem Facing Men Today: Their Mental Health | Chase Chewning | Better Man Podcast Ep. 066

Overcoming Overwhelm: Strategies for a Better Headspace | Dean Pohlman | Better Man Podcast Ep. 065

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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As we grow older, more concerns pop up about our fitness, health, and longevity. While these are valid concerns and something that we’re all going to confront at some point, they can sometimes be isolating.

We think we’re the only way having these concerns, and it makes us feel lonely. Well, I’ve been conducting research with Man Flow Yoga Members in their 50s, 60s, and 70s about their fitness concerns as they grow older…

And you know what?

80% of the answers were the exact same!

That’s why I recorded this episode: I want to give you reassurance that you’re not alone. And I want to give you some strategies for quieting these concerns as you grow older.

In this episode, I reveal…

The 8 most common fitness concerns men have in their 50s, 60s, and beyond
How to address—and conquer—these concerns to improve your longevity
Simple strategies to leverage as you grow older, so pain doesn’t shatter your lifestyle

And more!

Want to grow older with less pain and fewer obstacles stopping you from doing activities you love?

Listen now.

Show highlights include:

The most important exercise modality to maintain your independence as you age (4:47)
How to determine if your fitness and nutrition programs are actually effective (6:05)
3 simple questions to ask yourself to find a workout routine that is both sustainable and fun (8:42)
The 5 “Healthy Lifestyle Integration” pillars (and how to weave them into your schedule without getting overwhelmed) (9:54)
Skipping workouts too often because you lack motivation? Here’s why building discipline instead is your antidote (13:28)
How to “jimmy” Parkinson’s Law to accomplish more of your health and fitness goals in less time (17:24)
How to establish a habit of daily exercise to boost your longevity (26:35)
The 80/20 nutrition guideline for simplifying your diet so much that you barely have to think about it (27:20)
The weird way buying a cookbook helps you achieve your fitness goals effortlessly (28:15)

Related Episodes:

Overcoming Overwhelm: Strategies for a Better Headspace | Dean Pohlman | Better Man Podcast Ep. 065

How to Hack Your Motivation | Dean Pohlman | Better Man Podcast Ep. 063

Men 40 & Over: Here’s Why You Need To Strength Train | Eric Levitan | Better Man Podcast Ep. 062

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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While the phrase “mental health” has never been more popular, the sad truth is that men’s mental health is at an all-time low.

We shy away from tough conversations with loved ones, we don’t have a group of other men to vent with, and sometimes we have no clarity over our emotions.

But there is nothing more important as a man than your mental health. Chase Chewning, today’s guest, is the perfect example of this.

Before he started taking his mental health seriously, from the outside looking in, he had it all: Good looks, a great woman, a successful career, peak physical fitness, and the list goes on. Despite this, he felt empty inside because he completely ignored and suppressed his emotions, which took a toll on his mental health.

Today, Chase has a super power: Being vulnerable with other men and helping other men open up to him. Nothing—not his fitness, not his relationship, not his career, or anything else—has filled Chase with more fulfillment, happiness, and healthiness than focusing on his mental health.

Men’s mental health issues are one of the biggest problems facing the world today. And Chase understands, perhaps better than anyone else, the secret to improving your mental health as a man.

In this episode, Chase and I discuss:

The negative consequences of suppressing your emotions (and how it can tear everything you cherish in life apart)
How to get comfortable with being vulnerable (and why your vulnerability helps other men open up)
Why having emotional clarity can unlock a deeper sense of fulfillment in life
The cold, hard truth about life after leaving the military (and why poor mental health results in 22 veterans a day committing suicide)

And more.

Do you have the courage to be vulnerable and take the steps needed to not only improve your mental health, but the mental health of men around the world?

If you do, listen to the episode now.

Show highlights include:

How leaving your mental health unchecked causes physiological manifestations that could result in severe panic attacks that look like a seizure (and how to improve your mental health before it reaches this point) (7:43)
How to spot the physical signs that you need to work on your mental health (10:34)
Why being vulnerable instead of suppressing your emotions actually helps you become at ease with them (even if it’s hard to open up) (11:36)
The “Doing the Opposite” secret for improving every aspect of your mental health instead of sending it down a vicious cycle of decline (20:57)
How sharing meaningful things with other men—even if they’re negative or unexpected—makes you feel better (24:46)
Why “video journaling” to yourself unlocks an unprecedented amount of clarity when it comes to your emotions and mental health (32:41)
How to use every stressor in your life, both big and small, to create unshakable trust in yourself (and why this makes being vulnerable as a man easy) (40:25)
Why prioritizing hanging out with and opening up to other men is one of the most effective ways to fortify your mental health (47:45)
How “getting away” from your spouse can cause pent-up resentment (and the trick for bonding with the boys without feeding resentment for your partner) (51:15)
The insidious way your mind jumps to the worst-case scenario even though it almost never happens (1:00:13)
The “soft” type of masculinity most guys shy away from (even though it creates stronger connections with the most important people in your life) (1:05:35)
How to increase the levels of fulfillment, joy, and love in your marriage by practicing “choreplay” (1:08:07)

Resources mentioned in this episode:

Ever Forward Radio: Want to take the next step towards improving men’s mental health? Listen to Chase’s podcast, Ever Forward Radio, wherever you listen to podcasts.
A day in the life of Chase Chewning: See first-hand what Chase does during his day to fortify his mental health, become more fulfilled in life, and unlock a deeper sense of happiness by following him on Instagram here: https://www.instagram.com/chase_chewning/

Related Episodes:

Turning Tragedy Into Triumph | Chase Chewning | Better Man Podcast Ep. 020

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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I have the same worries about life, finances, and my long-term health as you do. I struggle with many of the same things you struggle with too—whether it’s working out, eating healthy, staying present, saving money, and the list goes on.

If I can be brutally honest with you… It’s exhausting.

All of these fears, worries, and doubts cause stress. And stress makes everything harder.

Here’s the thing…

The human mind is programmed for negativity. This is how our ancestors survived when tiger threats loomed. And unless you upgrade the software your brain uses, life will continue being more stressful and miserable than it needs to be.

Today’s show is a bit different than usual. Instead of hammering home how to improve your physical health, I’m peeling back the curtain for you, revealing why I haven’t been in the best headspace lately, and what I’m doing to actively climb out of the negative emotional state I’ve been in.

During this episode, we cover…

How to curb overwhelm and anxiety before it takes a toll on your emotional health
Why gratitude is a cheat code for positivity (and how to practice gratitude when you’re not feeling grateful)
How doing things now—instead of putting them off for later—helps you stay present and feel joyous

And more.

Listen now.

Show highlights include:

The insidious way making mistakes makes you question your self-worth (and how to bounce back after gut-wrenching mistakes) (3:32)
How writing down your most intrusive thoughts instead of shying away from them lets you actually abandon them (4:53)
Why humans are wired for negativity—and how gratitude makes your worried mind shut up (7:17)
The “Worthy Right Now” mindset tweak for instantly becoming present in the moment (even when you’re worried or stressed) (9:56)
How to prevent the double-edged sword of success from sabotaging your family and happiness (13:06)
Drowning in a pool of overwhelm or anxiety? Here’s how doing something now—even if it’s small and doesn’t eliminate your worries—alleviates these nasty emotions (16:14)

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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When you exercise consistently and push your body past its limits, injuries can happen. The problem is, most guys don’t know the best way to recover from current injuries and prevent future ones.

For example, most guys think passive stretching can reduce injuries, but this isn’t exactly true. Stretching does provide relief, but without strengthening the underlying muscles, joints, and tendons around the injured body part, you won’t prevent future injuries from happening.

The same is true for resting through an injury — in fact, staying active helps you recover from injuries faster than simply resting.

That’s why I’m pumped that Zach Long, a personal trainer, owner of The Barbell Physio, and expert in injury prevention and recovery joins us on this episode.

We cover a ton of injury prevention and recovery information in this episode, including…

Why the “Rest” component of RICE is outdated (and how to exercise safely when you’re injured)
Why technique isn’t the most important aspect for injury prevention (even though it is important)
The weird way your nervous system can make you experience pain that isn’t there
The 3 most common (and preventable) injuries for men 40+

And more!

Listen now.

Show highlights include:

The easiest way to determine if your physical therapist is worth their salt or not (8:19)
Why resting after an injury can actually cause more problems than staying active (10:44)
The “PEACE & LOVE” injury rehabilitation method which is wildly more effective than the popular “RICE” method (11:43)
Why seeing a physical therapist before scheduling a surgery prevents you from having an unnecessary and costly surgery (20:39)
The eye-opening “Surgery Placebo” experiment that may change your mind on whether or not you need surgery (21:52)
How to cut your risk of injury in half by simply sleeping 8 hours each night (26:57)
The “Red Light, Green Light” system to strengthen injured muscles without causing more severe injuries (30:54)
Why forgiving yourself for coming up short on your fitness goals actually increases your chances of reaching them (1:19:29)
Haven’t hit your protein intake goal today? Here’s a quick snack to help you eat enough protein every day (1:22:42)

Resources mentioned in this episode:

The Barbell Physio: Want to improve your performance while reducing injuries? Head to Zach’s website here: https://thebarbellphysio.com/
Performance Plus Programming: Want to prevent injuring yourself in just 10 to 15 minutes per day? Check out Performance Plus Programming to find supplementary injury prevention programs for any part of your body here: https://performanceplusprogramming.com/
Follow Zach Long on Instagram: Want to learn more about preventing injuries (without sacrificing your strength and fitness)? Follow Zach on Instagram at @thebarbellphysio
Rhone: Save 20% on all high-quality, long-lasting, and comfy workout gear from Rhone by using this link: https://manflowyoga.com/rhone

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Most people believe that they need motivation to start a big task. Whether it’s a new project, a new workout routine, or a new way to enhance your relationships.

But here’s the problem:

Motivation ebbs and flows like the wind. Some days you feel a surge of motivation, but other days your motivational tank is on E.

The people who stick with their goals aren’t the most motivated, but they have a better grasp on how to leverage motivation. For example, you usually feel more motivated at the beginning of something new, then it tapers out.

In this episode, you’ll discover…

Why motivation isn’t actually important
How understanding motivation lets you use it to your advantage
Proven strategies to follow when you’re lacking motivation

And more.

Listen now.

Show highlights include:

The biggest misconception about motivation which actually makes it more difficult to start a new fitness regimen (1:29)
The evolutionary reason behind why your brain doesn’t want to workout (and how to make yourself anyway) (2:00)
The scientifically-proven “PAM System” for making your body and mind ready for exercise (6:19)
How to hack motivation to your advantage by using the “Motivation Wave” (10:39)
2 simple things to do when your motivation is high to stick with your exercise program after motivation fades (12:02)
The “slightly more” secret for sticking with your fitness routine when your motivational tank is on E (16:26)
Feeling overwhelmed and unmotivated to workout? Try this “just one thing” mindset tweak to re-energize yourself (20:00)

Resources mentioned in this episode:

Birddogs: Need a new pair of the most comfortable shorts in the world? Try Birddogs shorts using our link, and get a free tumbler with your purchase: http://manflowyoga.com/birddogs

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Everyone on the planet ages the same way: We all lose muscle mass as we age.

And muscle mass is actually one of the most crucial aspects to your overall health and wellbeing:

Muscle mass can prevent diseases (from minor ones to severe ones). It makes you happier. And it’s actually the #1 biggest predictor of quality of life as you age.

In fact, the science is clear:

People who exercise live happier, healthier, and longer lives. Period.

But while exercise is one of the things we’re engineered to do as humans, our emotions tend to cloud our judgment. Shame and fear stop us from strength training—and it comes with a steep cost: A lower quality and length of life.

That’s why I invited Eric Levitan, CEO of Vivo, onto today’s episode to discuss…

Why strength training is the single most important exercise for aging without pain or disease
Why you don’t need heavy weights or a barbell to strength train
The easiest way to start strength training (even if you’ve never done it before)
Why strength training is even more important for you if you’re over 50 than if you’re in your 30s

And more.

Listen now.

Show highlights include:

The #1 most important (and most neglected) way to reduce your risk of disease as you age (3:33)
The insidious “Sarcopenia” disease of aging that begins in your 30s (and how to prevent it from causing minor and severe diseases) (5:03)
How shame stops you from doing the single best exercise to prevent diseases (and how to overcome your deep-seated shame before it's too late) (10:09)
How joining a class like Vivo can reduce your risk of injury when strength training to almost 0% (13:14)
Why the “walking is enough” mindset actually leads to more falling, broken bones, and a lower quality of life in older age (17:31)
Worried about dementia? Here’s why “Dual-task exercise” may be the best way to prevent it… (22:12)
How treating your workouts like a doctor’s appointment makes you more consistent (26:08)
The 3 “Holy Trinity” exercises for challenging your body (without stepping foot in a gym) (31:05)
The “above or below” reason behind joint pain which actually tells you how to reverse it (36:44)
How to get rid of knee pain by simply sitting down and standing back up (40:24)
The “30 per meal” method for eating enough protein to prevent serious muscle loss (47:32)
The 2 biggest “threats” which can wipe out all your benefits from strength training (50:40)
How strength training improves your sleep, quiets your mind, and enables you to move past your biggest fears (1:11:43)
Why men suffer from self-induced shame more than women (and how to overcome this) (1:21:16)

Resources mentioned in this episode:

Join Team Vivo: Save 50% on the first two months of your subscription to Vivo & discover how to strength train properly at any age to prevent diseases and injuries. Use this link to get this offer: https://teamvivo.com/manflowyoga/
Birddogs: Need a new pair of the most comfortable shorts in the world? Try Birddogs shorts using our link, and get a free tumbler with your purchase: http://manflowyoga.com/birddogs
Follow Eric on social media: Follow him on Instagram here: https://www.instagram.com/elevitan13/ or on Facebook here:

https://www.facebook.com/eric.levitan.7/

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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There’s a trap that we all fall into when we want to build healthier habits. Everyone falls into this trap. Myself included.

The trap?

Waiting until we’re out of a busy season of our life to get started on our goals.

Here’s the truth:

Life never stops throwing things at you. You will NEVER have the perfect time to start.

And you know what?

Avoiding this trap is much simpler than you think...

You just have to find the smallest version of whatever habit you want to build. And just start.

It sounds too simple to work, but you’ll surprise yourself by how effective it is.

In this episode, I cover…

The “Start Small, But Now” secret for finally achieving your goals
How to find the smallest version of any new habit you want to build
Why relying on motivation almost always fails

And more.

Listen now to finally get out of your own way and build any new habit you want.

Show highlights include:

The “get on the mat” method for finally starting—and sticking with—your yoga practice (3:03)
Why worrying too much about the benefits of your new habits actually strips away your motivation (4:02)
How having a certain pair of shoes for running or weight training forces your brain to stick with it (even when you don’t want to) (6:43)
Why celebrating even the tiniest of milestones pours gasoline on the fire of forming new habits (even if it feels silly) (7:15)
The counterintuitive “action inspires motivation” secret for building motivation to accomplish any goal (14:15)

Resources mentioned in this episode:

1. Bird-Dogs - Use this link and get a free stainless steel tumbler when you purchase on manflowyoga.com/birddogs

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Have you ever wondered what it means to thrive? To have a life so fulfilling that you wake up every morning bursting with energy?

Many of us go through life on autopilot: We don't question what we’re doing or why we’re doing it. We get used to our jobs and our day-to-day routines, sinking into a comfort that can quickly morph into depression if we don’t question ourselves, our careers, and our lives.

Today’s guest, CJ Finley, the founder of Thrive On Life & the Thrive On Life Podcast was the same way 6 years ago.

He chased money until depression hit him like a ton of bricks. But when he hit the proverbial “rock bottom,” instead of blaming others, he started asking himself simple questions.

These questions allowed CJ to create a life and a business that gives him energy instead of draining it.

And in today’s show, he’s sharing these secrets to building a thriving and fulfilling life with you.

We also cover…

I have to vs. I get to
3 things all of us can do to better manage our lives
Asking the right questions to create clarity on what you want in life

And more…

Tired of living a life you secretly hate? Listen now.

Show highlights include:

How chasing money stifles your dreams (and 3 questions to ask yourself if you’re lost in life to rediscover your purpose) (7:54)
The “why can’t I?” mindset shift for conquering even your wildest dreams instead of living an average life (14:20)
The insidious way people pleasing haunts you with narcissistic tendencies (and why spending time alone is the antidote to people pleasing) (17:14)
Why failing is actually one of the best ways to improve your long-term mental health (37:53)
The real reason why you get distracted from your fitness, relationship, and career goals (45:13)
How asking yourself this simple question unlocks a profound sense of clarity for your life’s direction (45:27)
The 4-word question to ask your spouse that prevents divorce, resentment, and pointless bickering (48:44)
Stuck in a rut? Here’s the FASTEST way to break out of it… (59:16)
The “Sauna & Ice” strategy for minimizing your daily stressors and worries to almost zero (1:05:05)
3 questions to ask yourself to help you create a life you love instead of living one you secretly hate (1:14:22)

Resources mentioned in this episode:

1. Paleovalley Grass-Fed Beef Sticks: Looking for a quick, yet high-quality source of protein for building muscle? Try Paleovalley’s Grass-Fed Beef Sticks using our link to save 50%: http://manflowyoga.com/beefstick

2. Follow CJ on Instagram: Need help figuring out how to THRIVE in life? Follow CJ on Instagram here: https://www.instagram.com/cj.finley/

3. Thrive On Life Podcast: Tune into CJ’s podcast, Thrive On Life, wherever you listen to podcasts—or on his site here: https://thriveonlife.com/

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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I’ve gone through several different “phases” of my fitness routine over the years. I’ve done both weight training exclusively and yoga exclusively, and each of them caused their own set of problems:

Only lifting weights impacted my mobility, and led to more frequent injuries. While only doing yoga hurt my muscle mass, and caused me to develop weakness across various muscle groups.

But for the past 3 years, I’ve done something different than ever before: I mixed weight training with yoga, and my results have never been better.

Weight training keeps me strong, but yoga keeps me mobile and reduces my chance of injury.

In this episode, I peel back the curtain for you so you can decide which type of workout routine works best for you.

We also cover…

Is fluctuating with your fitness goals or routines optimal?
The easiest (and most effective) way to decide which type of workout you should do
And what my current fitness “stack” looks like today, so you can mix yoga with weight training in the most effective way

Listen now.

Show highlights include:

The REAL cause of knee pain (hint: it has nothing to do with your knees…) (5:58)
Have a knee or hip surgery scheduled? Listen to this first… you may not need surgery at all (6:38)
Why mixing weight training with yoga unlocks the best injury-prevention benefits (12:35)
How Man Flow Yoga speeds up your recovery process and can get you back in the gym within 3 months (16:38)
The perfect balance between weight training and yoga (and why only doing one prevents you from reaching your fitness potential) (21:10)
Why you only need 2-3 strength training sessions per week for your muscles to reap the most rewards (25:59)

Resources mentioned in this episode:

1.Sunlighten Saunas: Consistently using a sauna is one of the best ways to relieve aches and pains, reduce your stress, and make your skin glow. Go to https://manflowyoga.com/sunlighten to save up to $600 on an in-home, infrared sauna

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Everyone has certain traumas and insecurities that your body stores deep inside itself. And it turns out that yoga is one of the best ways to address this deep-seated trauma and insecurities.

Take today’s guest, comedian Drew Lynch, for example. While working on his dream to become an actor, Drew suffered a brutal softball injury that left him with a stutter. This stutter instantly wrecked his dreams of becoming an actor—his agent fired him as soon as he heard Drew speak.

After, Drew decides to become a comedian, landed a spot on America’s Got Talent, and came in second place. While his comedian career blew up afterwards, it wasn’t until the pandemic until Drew realized that he was using comedy to run from the deep-seated trauma he still suffered from ever since his injury.

But during the pandemic, Drew stumbled upon Man Flow Yoga, and to this day, nothing has helped him tackle his trauma and insecurities more effectively than his consistent yoga practice.

In this doozy of an episode, Drew and I discuss:

How your body physically holds trauma—and why yoga is the best way to confront this
Why working too hard can actually be your insecurity in disguise (and how seeking external validation leaves you feeling empty)
How important your mental health is to your physical health, especially after being injured

And so much more.

Listen now.

Show highlights include:

How yoga helped Drew recover from a traumatic brain injury that affected his speech and forced him to give up on his dream career (13:32)
The weird way yoga helps you confront “stored trauma” in your body and fast tracks your healing process (14:13)
Why finishing a yoga session makes you feel more like your true self (and how this helps you overcome suffocating mental anguish) (27:22)
The reason why comedian Drew Lynch enjoys Man Flow Yoga more than having his own personal trainer (34:21)
The “Yoga Backdoor” secret which makes yoga the single best exercise modality for addressing deep-seated trauma and insecurities (35:36)
How your mental health can speed up (or slow down) your recovery from injuries—even more so than your physical health before you were injured (41:09)
Why simply saying “no” more often is the best way to improve your physical, mental, and emotional health (51:13)
The best 5-minute evening routine you can do even when you’re so busy you can’t think straight (1:08:40)

Resources mentioned in this episode:

1. Sunlighten Saunas: Consistently using a sauna is one of the best ways to relieve aches and pains, reduce your stress, and make your skin glow. Go to https://manflowyoga.com/sunlighten to save up to $600 on an in-home, infrared sauna.

2. Need more laughter in your life? Follow Drew Lynch’s social media pages below:

Drew’s YouTube: https://www.youtube.com/@TheDrewLynch

Drew’s Instagram: https://www.instagram.com/thedrewlynch/

Drew’s Twitter: https://twitter.com/thedrewlynch

Drew’s website: https://drewlynch.com/

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Humans are lazy: We want to spend the least amount of energy for the greatest award. It’s built into our DNA.

Yet, when it comes to setting goals, we forget how lazy we can be, how fickle motivation is, and have a tendency to make big, elaborate goals.

Here’s the problem:

When our motivation levels fall, we give up on these big elaborate goals completely. The good news is there’s a better way to set goals and actually achieve them:

Start small.

When you start small, you tap into your own human psychology of being lazy, you don’t have to rely on motivation, and you build confidence and consistency with each day that passes.

Not only is starting small easier, but it’s more effective too.

In this episode, you’ll discover:

Why starting small is the best way to achieve your goals (even your big ones)
How to start small, so you don’t need any motivation to work on your goals
Why setting big, elaborate goals gives you a deadly “failure mindset”

And more!

Listen now.

Show highlights include:

5 reasons why starting small on your fitness or nutrition goals unlocks the greatest results (1:07)
The “Baby Steps” method for simplifying your goals and increasing the likelihood you stick with them (1:29)
How having almost no motivation for your latest goal actually makes it easier for you to do long-term (3:55)
Why planning goals for longer than 28 days skyrockets your risk of giving up on it (5:41)
Do you struggle with sticking with fitness programs? Here’s the unusual way to stick with them… (9:50)
The ridiculous “one minute per day” secret that helps you achieve your fitness goals (even if you’ve failed in the past) (14:11)
How to pinpoint the exact moment you should try another fitness program (16:55)
Why it’s false it takes 28 days to form a new habit (and why habits can form in as little as one day) (20:20)

Resources mentioned in this episode:

1. Strength Foundations Challenge: Build your strength, improve your mobility, and get rid of pain, discomfort, or long-lasting injuries with this 6-week, strength-focused challenge. A new challenge begins every Monday for only $9 here: https://shrtlnk.co/LRBUn

2. Absolute Beginners Program: A program designed for absolute beginners to Man Flow Yoga. Available exclusively for Man Flow Yoga Members here: https://manflowyoga.tv/programs/collection-absolute-beginners-program

3. Rhone: Save 20% on all high-quality, long-lasting, and comfy workout gear from Rhone by using this link: https://manflowyoga.com/rhone

4. Tiny Habits by BJ Fogg: Available on Amazon here: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything/dp/0358362776

5. Atomic Habits by James Clear: Available on Amazon here: https://www.amazon.com/Atomic-Habits-James-Clear-audiobook/dp/B07RFSSYBH

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

Tiny Habits: The Small Changes That Change Everything

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Mike Bledsoe, former CEO of Barbell Shrugged and today’s guest, had everything from the outside looking in. His business made millions. He was a world-renowned strongman and Olympic lifting coach. He had what seemed like a successful marriage. And he hit all of society’s most common metrics for success.

There was only one problem…

Mike was deeply troubled. He wasn’t living the life he wanted because his life wasn’t in alignment with his true self and purpose in life.

But Mike changed his life when he realized he was lifting through 3 herniated discs. Taking two months off from lifting for the first time since he turned 15 made Mike reflect deeply on his life for the first time.

Through this reflection, he realized his insatiable desire to train was rooted in a desire to be loved. Before, Mike thought the only way people would love him is if he was strong. He also realized that his 7-figure business, marriage, and his entire life wasn’t serving his higher self.

After making these startling realizations, Mike set out to change his life through deep, introspective work.

The result?

He stepped down as CEO of Barbell Shrugged. He went through a difficult, yet transformative divorce. And he finally stopped using exercise as an excuse to avoid the difficult emotions he struggled with.

In today’s show, Mike and I discuss:

How to listen to your body’s cues that you’re overtraining before you injure yourself
Why it’s so difficult to leave your biggest insecurities behind
How to expand your consciousness and align yourself with your true purpose
The trick for making gut-wrenching experiences, like going through a divorce, a transformative experience instead of a destructive one

And so much more.

This is a far-ranging conversation that touches on many of the key struggles men face today.

Listen now.

Show highlights include:

The insidious way covering up your root desire to be loved with the gym can cause life-changing injuries (11:05)
Why overtraining and ignoring your body can make your body split at the seams—like it did for Mike who had 3 herniated discs he didn’t know about until after he got surgery (18:08)
How not knowing how to breathe properly can cause physical pain across your body and heighten your risk of injury (22:55)
Why deep-seated beliefs you picked up in childhood caan creep back up and make you self-sabotage (and how to deal with them before this happens) (26:07)
The “projection into reflection” secret for uncovering your deepest subconscious fears and addressing them to improve your mental and emotional health (32:23)
The weird way your biggest insecurities actually helped you survive (and how this makes letting go of them extremely difficult) (36:54)
How zooming out time and space helps you live longer, with fewer aches, pains, injuries and insecurities (45:17)
Why making more money can actually make you feel more stressed, overwhelmed, and unhappy (56:57)
The counterintuitive reason being too logical means your emotions completely control your behaviors (1:12:36)
2 daily activities which keep you in a near-constant state of zen (1:21:43)

Resources mentioned in this episode:

1. The Sovereignty Codes: Discover Mike’s proven system which empowers you with clarity, direction, and authentic living here: https://www.sovereignty.codes/

2. Listen to Mike’s podcast, The Bledsoe Show: Available wherever you listen to podcasts as well as at https://thebledsoeshow.com/.

3. Follow Mike on Instagram: Connect with Mike and stay in touch with him by following him on Instagram at https://www.instagram.com/mike_bledsoe/

4. Rhone: Save 20% on all high-quality, long-lasting, and comfy workout gear from Rhone by using this link: https://manflowyoga.com/rhone

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Do you struggle with getting in shape and working towards your fitness goals? Well, I have good and bad news.

The bad news?

We each have certain “fitness glitches” that prevent us from getting in shape and moving closer towards your ideal body. Things like relying on motivation to start, having an entitled mentality, and avoiding emotional vulnerability are prime examples of these “glitches.”

The good news?

In this episode, I reveal some of my most effective ways to overcome these fitness glitches and limiting beliefs, so you can get in shape faster with less frustration on your journey.

We also cover:

My 7 best strategies to getting in shape and reaching your fitness goals
How to become more consistent with your exercise routine
Common misconceptions men have that derails their fitness goals

And more!

Listen now, and reach your fitness goals with fewer progress-wrecking obstacles getting in your way.

Show highlights include:

Why relying on motivation to work out always fails (and how to exercise even when you have zero motivation) (1:56)
The counterintuitive reason taking action leads to motivation—and not the other way around (2:02)
How to understand the difference between “I don’t feel like exercising today” and “my body can’t physically exercise today” (This makes developing a consistent workout routine a breeze!) (4:18)
Why something as simple as planning your workouts in advance makes your brain committed to do them (6:22)
How comparing your current workout to previous workouts skyrockets your risk of injury and disappointment (and what to do instead) (9:15)
The “longevity” mindset shift for your exercise regimen that plummets your risk of injury (without sacrificing your gains) (11:53)
The 6 aspects of fitness that have nothing to do with your physical health that create dramatic improvements in your exercise routine (14:41)
The weird way emotional vulnerability makes your workouts more consistent, fulfilling, and fruitful (16:29)
The insidious “entitled mentality” trap that tricks you into believing you can't get healthy or become more fit (and how to overcome it) (17:18)

Resources mentioned in this episode:

1. The 7 Why’s - My #1 Motivation Strategy: Discover the best strategy for developing personal motivation, and unlock more significant results in less time: https://manflowyoga.tv/programs/mfyl-gss-the-7-whys (Exclusive for Man Flow Yoga Members)

2. Birddogs: Need a new pair of the most comfortable shorts in the world? Try Birddogs shorts using our link, and get a free tumbler with your purchase: http://manflowyoga.com/birddogs

3. The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson: Available on Amazon here: https://www.amazon.com/Subtle-Art-Not-Giving-Counterintuitive/dp/0062457713

Related Episodes:

Ep 48: Mobility, Flexibility, and Meditation: The 3 Secrets To Longevity | Shane Dowd, Founder of GotROM

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life

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The quality of your relationships is the single most important thing for your health and happiness. Relationships are more important than exercise, nutrition, sleep, and even your genetics.

But there are many men silently struggling with their relationships.

we tend to shy away from our most vulnerable emotions, and by doing so we actually prevent ourselves from creating a “higher love relationship,” where every day your relationship plants new seeds of happiness, love, and connection.

Not to mention, without a foundation of self-love, true love and connection evades us (even if we have a successful career, good finances, and an enviable physique).

That’s why I invited Emilio Palafox, the founder of Relationship Renegades, onto today’s show of the Better Man Podcast. After hitting rock bottom, Emilio recognized that he didn’t love himself, and went on a journey to restore his self-love.

The result?

He came out of rock bottom with a new perspective, which unlocked a level of connection and love in his relationships that he never experienced before. Now he’s sharing his relationship secrets with you…

In this episode, Emilio and I discuss:

Why triggers are gifts that can deepen your relationship with your partner
Scientifically proven ways to feel more connection and love in all your relationships
Why men need other men to “break” around and show their vulnerable side
The 3 most important foundational seeds you must plant if you want your relationship to blossom

And so much more.

Ready to discover the secrets of creating a “higher love relationship” and tapping into an infinite state of bliss?

Listen now.

Show highlights include:

Relationships are more important to your health than genetics, exercising, and nutrition—here’s how to improve yours… (4:21)
The “triggers are a gift” mindset shift that dramatically improves your happiness in a relationship (5:42)
The weird way trying to make your partner feel better backfires and plants a seed of resentment (10:38)
How to have exponential growth in your relationship by simply realizing one key fact (14:35)
The “Ego Self” secret for ditching the false relationship stories in your head before they sabotage your relationship (28:37)
How to grow your relationship in a fun and lighthearted way by having “Love Routines” (32:05)
The 5-minute “eye gazing” activity that creates a profound connection between you and your partner (even during tough times) (35:58)
How to practice self-love in your daily life so you show up with a full cup for your relationships (43:32)
Why building your “Internal Real Estate” can unlock an intense feeling of bliss you can access at any time (and how practicing silence helps you build it) (1:03:55)
The poisonous way men build barriers which prevents love from pouring into you (and how to break down these walls) (1:09:21)
The 100% fail proof way to reduce your stress levels to zero in 5 minutes (or less) (1:24:37)

Resources mentioned in this episode:

1. Relationship Renegades: Need help making your relationship healthier and more fulfilling? Check out Emilio’s site here, Relationship Renegades and save 25% with code MFY. Click here: https://relationshiprenegades.durable.co/

2. The Relationship Playground Retreat: Discover the secrets to building a “higher love relationship” where connection and love flow through you and your partner during this Costa Rica Relationship Retreat on September 22-26th. Only 8 spots left, learn more and sign up here: https://www.seekdharma.com/trips/the-relationship-playground-retreat-2/

3. Birddogs: Need a new pair of the most comfortable shorts in the world? Try Birddogs shorts using our link, and get a free tumbler with your purchase: http://manflowyoga.com/birddogs

Related Episodes:

Ep 41: 3 Practices to Strengthen Your Relationship (from Personal Experience)

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Sleep is one of the most important activities you do. In fact, getting high-quality, deep, and REM sleep may be the most important thing you do for your overall health and wellbeing.

Yet many of us struggle falling asleep and get poor sleep, which leads to feeling groggy and exhausted the next day. Not only that, but lack of sleep can cause weight gain, poor nutrition and exercise habits, dwindling motivation, and can even make our emotions wreak havoc on us and our relationships.

So, why do so many people struggle with sleep?Well, our modern way of life doesn’t help: Blue screens, stress from work, and alcohol consumption—to name a few—devastate our sleep quality. But we also don’t focus on winding down before bed, causing us to toss and turn for hours before finally drifting into sleep.

In today’s show, we cover:

How to assess your sleep quality
What’s causing poor sleep and how can we fix it?
And the worst (and best) activities you can do for your sleep quality

And more!

Listen now.

Show highlights include:

The scientific reason why sleeping 7.5 hours instead of 6 hours unlocks the most cognitive, physical, emotional, and restorative benefits (5:53)
Why cutting off your caffeine by 2 pm will improve your sleep quality (even if you’re not sensitive to it) (11:09)
How screens from your phone and TV suppresses melatonin production and makes it harder to fall asleep (12:48)
Does taking naps in the day make it easier or harder to fall asleep at night? The answer might surprise you… (14:09)
The 5 worst things you can do before falling asleep which ensures you wake up groggy and exhausted (17:14)
How to “get away” with drinking alcohol without it sabotaging your sleep quality (20:22)
Why taking a magnesium supplement actually helps you wind down and get better sleep compared to taking melatonin (23:54)
Cal Newport’s “Work Shut Down” process for compartmentalizing your work so you can relax before bed (25:16)
How to increase your sleep quality with a single piece of tape (33:55)
The 6 best ways to fall asleep easier and wake up refreshed and ready to conquer your day (34:24)

Resources mentioned in this episode:

1. Rhone: Save 20% on all high-quality, long-lasting, and comfy workout gear from Rhone by using this link: https://manflowyoga.com/rhone

2. Paleovalley Grass-Fed Beef Sticks: Looking for a quick, yet high-quality source of protein for building muscle? Try Paleovalley’s Grass-Fed Beef Sticks using our link to save 50%: http://manflowyoga.com/beefstick

3. Why We Sleep by Matthew Walker available on Amazon here: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144324/

Related Episodes:

Ep 49: Why an Evening Routine Makes You Feel Better Physically, Mentally, and Emotionally (And How To Create One)

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Why We Sleep: Unlocking the Power of Sleep and Dreams

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Men have a tendency to bottle their emotions inside them. Even I struggle with this, especially in my past. But the result of repressed emotions never ends well: It usually means exploding at someone or something who doesn’t deserve it.

But there’s another way to get through difficult emotions and traumatic events without blowing your lid:

And today’s guest, Adam Von Rothfelder, is one man who demonstrates another way to deal with your emotions. Adam’s brother overdosed when he was 22, filling Adam with an unrelenting guilt. His father hit him often in his childhood, filling him with an undying rage.

And yet, he used these traumatic experiences as fuel instead of an excuse.

First, he became an MMA fighter. Then he opened up his own gym. Now, he owns Strong Coffee, a multimillion dollar coffee business he started from his house.

Best part?

Adam forgave his dad, his brother, and himself. He lives each day in a way that makes both of them proud because he pushed through his pain, and came out as a better man.

Adam and I have an enlightening conversation, particularly when it comes to dealing with—and leveraging—your emotions as a man.

Besides the emotional aspects we talked about, we also discussed:

How Adam forgave his father and started loving him unconditionally again (and how you can do the same if you’ve had traumatic relationships)
Why working out and eating earlier in the day improves your sleep
The real reason our mental health is on a decline (and unconventional ways to improve your mental health)

And more!

Want to build emotional resilience, forgive past wrongs done to you, and optimize your fitness habits?

Listen now.

Show highlights include:

How to channel your aggression so it speeds up the healing process after suffering their traumatic events (6:06)
Why training at 100% effort actually lowers your risk of injury instead of heightening it (10:23)
The “Future Self” mindset shift that helps you heal important relationships that turned sour (even if you haven’t 100% forgiven the other person yet) (16:35)
How to “flip” your nastiest emotions into fuel to succeed at heights you never thought possible (19:58)
Why repressing your anger and letting it fill you with shame makes you see red and erupt at the people around you (and a healthier way to manage it) (28:57)
The “3 Buckets” secret for restoring unconditional love for someone who betrayed or traumatized you (39:39)
How waking up earlier and exercising before work improves your sleep quality more than going to bed early (58:41)
Why working out every hour after 1 pm reduces your REM sleep by an extra 10% (58:59)
The little-known, but wildly effective “Reverse Intermittent Fasting” technique that improves your sleep, boosts your weight loss, and increases your energy (1:00:09)
The “for me, not to me” belief that helps you see obstacles as opportunities instead of hindrances (1:15:26)
How stress and sugar literally scar your brain like a scratched CD (and how to better manage your brain and improve your mental health) (1:19:37)

Resources mentioned in this episode:

STRONG Coffee: Save 15% on instant, nutrient-packed coffee from Adam’s company by using the code ManFlowYoga at checkout. STRONG Coffee has protein, healthy fats, adaptogens, and more to improve your mental, physical, and gut health. Find your new favorite coffee here: https://strongcoffeecompany.com/
Paleo Valley: Save 50% on Paleo Valley's grass-fed beef sticks. These beef sticks are clean, healthy, 100% grass-fed, non-GMO, pesticide-free, ECA free, gluten free, grain free, refined sugar free and are naturally fermented so they contain zero preservatives.
Head to: https://manflowyoga.com/beefstick

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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🎉 🎉 🎉 ATTN MEN: Get 59% off (save $210!) When You Join the #1 Yoga For Men Website Today | Man Flow Yoga Father’s Day Sale | Get Instant Access - https://shrtlnk.co/MHt1d 🎉 🎉 🎉

It’s no surprise that the state of masculinity in 2023 isn’t in good shape.

Toxic masculinity, men trying to impose their views on other men, and questioning the usefulness of certain traditionally masculine behaviors threaten the good parts of masculinity.

The implication that your worth as a man is correlated to your masculinity is dead wrong.

On the other hand, the discussion of harmful expressions of masculinity has also caused us to question anything that’s masculine at all.

While it’s true that some men would become happier by embracing more masculine behaviors, it’s also true that other men would become happier by embracing more feminine behaviors. This applies to women too.

And even though the state of masculinity isn’t in the best shape today, maybe that’s a good thing. Instead of looking at life through a paradigm of masculinity and femininity, it’s more helpful to look at it through another lens…

Because here’s the truth:

Both masculinity and femininity have a role in society. Men practice feminine behaviors. Women practice masculine behaviors. If they didn’t, you’d be an incredibly imbalanced, unhappy individual.

In this episode, I go on a deep dive at masculinity and explore:

Does looking at masculinity and femininity as yin and yang make it easier to embrace the healthiest behaviors as each?
Why your value as a man has nothing to do with masculinity
And how to embrace both masculinity and femininity to become the best version of yourself

Listen now.

Show highlights include:

Why the amount of masculinity you display says nothing about your worth as a man (3:25)
How showing emotion and crying makes you stronger and happier as a man (even if society tells you otherwise) (5:29)
Are true masculinity and toxic masculinity natural enemies? (15:02)
Why getting rid of all forms of traditional masculinity deprives us of the good certain masculine behaviors can have (even if there are some toxic behaviors we should get rid of) (17:47)
How to embrace aspects of masculinity while also being kinder to yourself and others (18:58)
The counterintuitive way you deprive yourself of happiness by denying your sadness (20:04)
The “Ted Lasso” method for becoming a better man in 2023
Why the terms “masculinity” and “femininity” are outdated (and new ways to look at these terms in 2023) (25:28)

Resources mentioned in this episode:

1. Chubbies: Save 20% on Chubbies’ shorts, swim trunks, and more by using this link: https://manflowyoga.com/chubbies

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Most men experience a noticeable decline in their physical and sexual health once they reach their 50s. As you grow older, your body and muscles start to break down, which can cause a significant decrease in your quality of life, and can lead to a larger threat to your longevity and healthspan.

But you know what?

Improving your longevity, boosting your healthspan, and even becoming healthier than 95% of people can be easier than you think.

For many of us, optimizing a few simple (and free) areas of life can be all that’s needed, and once you do, you’ll enjoy healthier aging, a more active lifestyle, and you’ll find yourself happier more often. But others may require medical intervention (in addition to making healthier lifestyle changes).

So, what’s the secret?

I’m glad you asked. In this episode, Dr. Judson Brandeis, a sexual medicine urologist who has dedicated the second half of his career in medicine to optimizing manhood, joins me again to reveal what men in their 50s (and beyond) need to know to optimize their healthspan and enjoy the “golden years” of your life.

We also discuss…

The 3 things men need to know about entering your 50s
Why muscle is the most important factor for maintaining your longevity
Why you’re not safe from heart disease - the #1 killer of men - even if you’re relatively healthy
9 simple practices to help you be healthier than 95% of other guys out there
The only medically proven technique to increasing the length and girth of your “manhood” (yes, for real)

Want to age with fewer aches and pains, a smaller risk for fatal diseases, and more vigor for life?

Listen now.

Show highlights include:

Why transforming your body from a beach body to a “T-Rex Body” helps you age with fewer aches and pains (3:58)
The reason why women live 5 years longer than men today when they only lived 1 year longer than men 100 years (5:11)
3 of the biggest factors for men dying prematurely (5:29)
Why even the top athletes in the world notice a stark decline in their athletic performance once they reach 60 (and how to optimize your body past 60 and beyond) (7:31)
How to make weight loss almost effortless by building more muscle and checking your testosterone levels (11:16)
The 8 biggest scientific reasons you lose muscle as you get older (and simple ways to reverse this) (16:27)
The little-known relationship between ED and cardiovascular disease (and why checking your calcium levels can save your life) (23:28)
How simply being happy helps you boost your longevity more than being physically fit (36:40)
The 9 easiest lowest hanging fruit that makes you healthier than 95% of people today (even if you’re in your 50s, 60s, or 70s) (43:01)
The simple “ABC” method for building a daily exercise habit today (47:15)
How thinking of your work-life balance as a pendulum instead of something to balance makes you more fulfilled at work and at home (57:43)
Wait, can you really increase the size and girth of your “manhood”? Yes, and here’s how to do it safely and effectively… (59:33)
The insidious reason your doctor’s incentivized to give you high blood pressure medication instead of telling you about lifestyle tweaks that lower your blood pressure (1:11:35)

Resources mentioned in this episode:

1. Chubbies: Save 20% on Chubbies’ shorts, swim trunks, and more by using this link: https://manflowyoga.com/chubbies

2. The 21st Century Man: Get access to Dr. Judson Brandeis’s book, The 21st Century Man, an encyclopedia for men’s health here: https://thetwentyfirstcenturyman.com/

3. Affirm Science Supplements: Check out some of the best supplements for men of all ages, created by Dr. Judson Brandeis himself here: https://www.affirmscience.com/

4. Grow your “manhood” with P-Long: P-Long is a revolutionary study and proven way to grow the length and girth of your manhood. Find more info here: https://p-long.com/

5. Work with Dr. Brandeis: Want Dr. Brandeis to be your doctor? Head to https://BrandeisMD.com.

Related Episodes:

Better Man Podcast Episode 31: Enhancing Your Sexual Wellness In Your 50s and 60s and Beyond | Dr. Judson Brandeis

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Everyone has an evening routine—whether you developed it consciously or not. But many evening routines don’t prepare your mind and body for sleep.

Why?

Well, the evening routines created consciously feel more like a to-do list that adds stress and pressure to you right before bed. Whereas evening routines that weren’t created consciously usually involve watching TV or scrolling social media—which can both make it more difficult to actually fall asleep.

The best evening routines help you feel better physically, mentally, and emotionally. And that means they’re simple, fit into your already busy schedule, and give your body a chance to calm down and go to bed relaxed (instead of shifting positions constantly for an hour while you try and battle an anxious body and mind when you shut off the light and go to sleep).

In this episode, we’ll cover:

What an evening routine is & how to create an easy evening routine that helps you drift into sleep and wake up feeling refreshed
Why spending even 10 seconds doing a relaxing task like saying goodnight to your animals can dramatically improve your sleep
How evening routines that are complicated to-do lists in disguise sabotages your sleep
The #1 goal of your evening routine
My personal evening routine that I still follow (even though I have a newborn baby in the house)

And more!

Want to unlock deeper, more restorative sleep, and wake up feeling more refreshed and ready to conquer your day?

Listen now.

Show highlights include:

How a lack of sleep undermines the hard work you do in the gym (1:31)
The #1 goal of your evening routine (and why having a complicated evening routine with several tasks makes achieving this goal impossible) (4:16)
How replacing TV time before bed with this will help you feel more relaxed and less stressed (even if it takes some effort when you first begin) (8:18)
The “pleasant and tired buzz” secret for designing an evening routine that helps you wake up motivated to conquer your day (11:00)
How to transform boring household cypress into your secret weapon for relaxation by slowing them down (14:34)
Why spending a few minutes foam rolling before bed unlocks deeper, more restorative sleep (18:14)

Resources mentioned in this episode:

1. Rhone: Save 20% on all high-quality, long-lasting, and comfy workout gear from Rhone by using this link: https://manflowyoga.com/rhone

2. Caldera Labs: Save 20% on Caldera Labs’s skin serum, the first skin serum I've found that is both non-toxic and actually works, by using this link: https://manflowyoga.com/caldera

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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While active mobility work is one of Man Flow Yoga’s biggest focus points, the truth is that most guys don’t do nearly enough mobility or flexibility work.

Why?

Well, it’s not as “sexy” as lifting heavy weights in the gym. It doesn’t boost your ego as much. And it’s something that’s missing from the vast majority of exercise programs—both online and offline.

That said, building active mobility and flexibility are two of the best ways to improve your longevity and long-term health and wellness. Perhaps nobody understands this more than today’s guest, Shane Dowd, founder of GotROM.

Why?

Well, Shane is a former athlete and strength coach who had a life-changing injury which forced him to adjust his approach to fitness—at just 28 years old. After his injury, Shane made it his life mission to help other men shift from a short-term performance perspective to a long-term, longevity one.

In this episode, Shane and I explore how mobility work can help you avoid injury, prolong your longevity, and even improve your lifts in the gym. We also dive into…

How changing your “fitness horizon” can help make your exercise routines more enjoyable and sustainable
Why it’s a good idea to focus on your flexibility instead of your strength—at least for a period of time
How mobility work can fit into your workouts and make them more rewarding
And we even explore the power of meditation; demystifying this practice and better understanding how it can eliminate negative energy we feel in our day to day lives

Listen now.

Show highlights include:

Why you can get hurt from lifting heavy weights (even if you have perfect technique) (4:32)
4 words to ask yourself in the gym that will prevent most (if not, all) major injuries (11:35)
The “Time Horizon” mindset shift for building strength and longevity without sacrificing the health of your joints and tendons (13:03)
How your ego “hijacks” your brain in the gym and tries to derail your health and longevity (and why mobility work is the antidote to this) (14:36)
Why retraining your body to be more flexible and mobile makes every lift you do in the gym easier, more effective, and less likely to injure you (21:58)
The “SMC” secret to exercise that optimizes your longevity (27:47)
The “TSR” techniques for improving your mobility twice as fast as passive stretching (29:44)
How mobilizing your joints themselves—instead of the muscles connecting your joints—using this physical therapy technique brings your risk of injury to near 0% (34:28)
Why 90% of men should stretch before working out (even if the experts say it makes you weaker) (39:34)
How supersetting mobility work with strength training motivates you to do mobility exercises instead of giving up like most men do (49:02)
Why meditation is one of the master skills of life (and why it’s easier than you think…) (53:08)
Why the “body scan” meditation technique can stop your addictive tendencies before they sabotage your life (1:03:53)
A free resource to start meditating and slowly eliminate pent-up negative energy inside you (1:11:12)
The “Two M’s” most guys ignore that leaves them injured, depressed, and broken (1:19:04)

To learn more about Shane and see how his GotROM programs can help improve your active mobility and flexibility to prevent injuries and eliminate pain, visit his website at https://www.gotrom.com/.

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Interested in Rhone apparel? Visit manflowyoga.com/rhone to get an exclusive 20% savings for our podcast audience.

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There are several different types of yoga, and each has different goals. I’m not talking about different schools of yoga (like hatha or yin yoga), but different focuses of yoga.

For example, some routines focus on muscle activation to build strength. Some focus on your range of motion and flexibility to prevent injuries. And others aren’t even fitness-focused, and instead are best used to reduce stress and fortify your mental health.

So, which type of yoga should you choose?

Well, it depends on two things:

Your daily goals: What do you want to accomplish today? Are you combining your workout with another routine? Or using yoga as a standalone workout?
The time of day: Your yoga workouts should complement your energy goals for that particular time. Do you need more energy and improved focus? Or do you need to de-stress and wind down for sleep?

In this episode, I break down the different ways you can do yoga, as a standalone workout, combining it with other workouts, as well as complementing your energy goals for different times of the day.

Want to make your yogkla practice more effective and helpful for your goals?

Listen now.

Show highlights include:

Why doing a stretching routine before an intense workout heightens your risk of injury (and what type of yoga to do instead before intense workouts) (1:56)
Should you “stack” yoga with other workouts or do yoga as your main workout? Here’s when to use both methods… (2:06)
The 4 different “types” of Man Flow Yoga—and how to pick which type to do depending on your daily goals (2:21)
Why 20 minute routines are the “sweet spot” for unlocking the most benefit from yoga in the least amount of time (5:58)
How using yoga as a warmup for lifting, running, or cycling can prevent injuries and soreness and help you set new PRs (8:54)
The “Yoga Cool Down” trick for fast tracking your recovering and preventing soreness after intense workouts (12:25)
Why your workouts never need to be longer than 90 minutes (and why only 30 minutes is plenty) (15:38)
How to pick the best yoga routine depending on if you’re exercising in the morning, the afternoon, or before bed (16:46)

The Different Types of Man Flow Yoga Workouts (with links):

Intense workouts:

If you’re looking for an intense, standalone Man Flow Yoga workout, I recommend The Fix20 Series or The Clark Workouts.

Find The Fix20 Series here: https://manflowyoga.tv/programs/collection-fix20-series?categoryId=66093&permalink=mfyl-intro-fix20-series

Find The Clark Workouts here: https://manflowyoga.tv/programs/collection-the-clark-workouts?categoryId=66093&permalink=mfyl-intro-the-clark-workouts

Overall Fitness workouts:

If you’re looking for an overall fitness Man Flow Yoga workout (to use as a complement or standalone), I recommend The Beginner’s FUNdamentals program here: https://manflowyoga.tv/programs/collection-beginners-fundamentals?categoryId=66093&permalink=mfyl-intro-beginners-fundamentals

Flexibility-focused workouts:

If you’re looking for flexibility-focused Man Flow Yoga workouts, I recommend The Breath Series 28-Day Challenge here: https://manflowyoga.tv/programs/collection-breath-series-challenge?categoryId=66093&permalink=mfyl-intro-breath-series-challenge

Restorative and Stress-Relief workouts:

If you’re looking for restorative and stress-relief Man Flow Yoga workouts, I recommend The Stress Relief & Calming Routines Collection here: https://manflowyoga.tv/programs/collection-stress-relief-calming-routines?categoryId=73207&permalink=mfyl-recovery-stress-relief-essentials

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Everyone knows what they need to do to lose weight: eat healthier, get better sleep, and exercise more often. Yet despite this, many people still struggle with losing weight.

Why?

Well, knowing the right things to do and actually doing them are two entirely different things. And our emotions often circumvent our decision making. Stress, worry, fear, overwhelm, and other emotions make weight loss harder and can even sabotage your weight loss journey.

In fact, according to Jonathon Haidt, a world-class psychologist, our emotions can cause us to wind up in a vicious cycle of self-sabotage.

Here’s why I bring it up:

Dr. Anthony from the Fit Father Project joins me again in this episode to reveal…

Why your emotions are your single biggest obstacle on your weight loss journey
His favorite (and most effective) techniques to gain more control over your emotions and decisions
How to avoid the insidious self-sabotaging effect your emotions have over weight loss

The result?

By figuring out how to properly guide your emotions, you make your weight loss goals easier than ever to achieve.

Want to discover the most powerful emotional techniques for losing weight from a guy who has helped over 50,000 men achieve long-term weight loss?

Listen now.

Show highlights include:

3 biggest traps that makes losing weight more difficult (and how you can make your weight loss journey easier) (1:51)
Why your stress, fears, and other emotions are actually more to blame for your inability to lose weight than your exercise routine (5:18)
How consistent exercise can “rewire” your brain and help you stop craving unhealthy, comfort foods (8:24)
The insidious “Systemic Sickening” reason behind unhealthy eating patterns (and why this isn’t your fault) (9:15)
How a victim mentality poisons your happiness and makes it impossible to feel joyful (15:32)
Why controlling your emotions is like controlling an elephant (and how the “actionable emotion” technique helps you steer the elephant before you self-sabotage) (20:27)
How to make healthier decisions easier and more effective by building “PMC” as soon as you wake up (23:02)
The “reps in the dojo” trick for minimizing your overwhelm when trying to make healthier decisions (38:02)
Why exercise is actually the least important part of losing weight (even though it’s still important) (39:38)
Are you struggling physically, mentally, or emotionally? Here’s how the “Hero’s Journey” mindset shift inspires you to make positive change (56:12)
How to reduce your inner conflict and feelings of worthlessness with nothing other than a pen, a pad, and YouTube (1:00:35)
The “Life Buckets” method for finding a deep, visceral “why” for becoming healthier that improves even unrelated aspects of your life (1:07:17)
How drinking more water is the simplest way to start losing weight and building momentum (1:13:33)

Need help creating a system for sustainable weight loss? For the next three days only, Fit Father Project is offering all Better Man Podcast listeners an exclusive 35% discount to join their FF30X Weight Loss Program. Sign up before the discount expires at https://FitFatherProject.com/mfy.

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Our modern way of life results in more stress, less free time, and more mental health problems than any other time in history. That’s one of the many reasons people struggle with making time for self-care.

But many people also think that self-care is selfish. When you have a million different things pulling you in a million different directions, taking time for self-care seems like it’s a direct attack to your loved ones and career.

But this is a mistake. Not only is self-care selfless, but it also helps you show up better to the important people in your life. Self-care unlocks patience, improves your mood, and helps you better serve your family.

So, how do you make more time for self-care (especially when your schedule is chaotic)?

Well, in this episode, I reveal my top 9 personal strategies for making time for self-care. You’ll discover why you have more free time than you think, how to use that free time to become a better man, and how focusing on yourself makes you a better servant.

Listen now.

Show highlights include:

Why self-care is not selfish (even if it means you’re around your family less) (2:54)
The “Point B” trap your brain uses to trick you into skimping on your self-care habits (4:48)
The “good is the enemy of great” mindset tweak that unlocks more free time to focus on your self-care routine (5:27)
4 tips for planning a new self-care routine so you actually stick with it and enjoy the benefits of it (7:44)
How small changes in your self-care routine are more effective long-term than massive changes (and why they make your routine more enjoyable too) (11:38)
Why “dead time” devours your free time, increases your stress, and tanks your mood (and how to swap it with activities that improve your life) (17:32)
How feeling bad about yourself is actually a great stepping stone for making positive change (19:23)
The 4 most deadly words you say to yourself that eliminates your free time (21:39)
Why you don’t need motivation to practice self-care (and how to take action without relying on motivation) (24:24)
The #1 most important factor for your overall wellbeing (Hint: it’s NOT nutrition, exercise, stress management, or even sleep) (27:18)

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Your pelvic floor is one of the most important (and most neglected) muscle groups in your body.

Why?

Well, your pelvic floor helps you optimize your sexual wellness, last longer in bed, and you use it every time you go to the bathroom - or “hold” yourself from going to the bathroom.

And whether we like it or not, most of us are going to have issues with one of these things - are more than one - at some point in our lives. For some of us, that will happen earlier than others.

Generally speaking, older guys tend to have an underactive pelvic floor, and younger guys tend to have an overactive pelvic floor. But both problems, while different in cause, can cause similar symptoms: ED, weak erections, and suboptimal sexual wellness.

That’s the bad news.

The good news?

Strengthening these muscles in your pelvic floor can help you gain better control over these issues. Just because you get older doesn’t mean you have to have pelvic floor issues.

And the solution is actually rather simple, even if it’s not easy in practice. That’s why I invited a pelvic floor physical therapist onto today’s show.

In this episode, Dr. Lance Frank, DPT, MPH reveals the ultimate guide to strengthening your pelvic floor, problems caused by an underactive and overactive pelvic floor, and how you can get stronger erections and better enjoy your lives - both sexually and non-sexually.

Listen now.

Show highlights include:

The scientific reason why core exercises can help you have better sex (4:58)
A quick, 30-second exercise you can do right now to get stronger erections (6:49)
How addressing your pelvic floor can make testicular pain you’ve had for years disappear in just a few weeks (11:53)
3 simple tricks to make kegels more effective (14:25)
The counterintuitive way relaxing your pelvic floor can help you last longer in bed (25:15)
Why sexual wellness problems are often more of a mental health issue than a physical health issue (and how to improve your mental health) (30:15)
The “Clenched Fist” trap which could be the underlying cause of your ED (37:26)
How to assess if you have an overactive or underactive pelvic floor by doing this breathing exercise (41:39)
A pelvic floor physical therapist’s top 5 exercises for your pelvic floor (54:56)
Why hip-opening exercises are crucial to your sexual wellness especially if you sit all day (and the top 5 hip-opening stretches to do) (58:20)

If you want more help strengthening your pelvic floor, follow Lance on TikTok here: https://www.tiktok.com/@lance_in_your_pants or on Instagram here: https://www.instagram.com/lanceinyourpants/

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Everyone has a morning routine, whether you realize it or not.

The most effective morning routines “prime” you physically, mentally, and emotionally to conquer your day. While the least effective morning routines leave you burnt out, fatigued, and defeated before your day begins.

There are 3 certain themes that the most effective, grounding, and energizing morning routines have.

In this episode, I reveal the 3 essential components of the most effective morning routines, common mistakes to avoid when building your morning routine, and how to build a new morning routine that unlocks the most “juice” for the rest of your day.

Listen now.

Show highlights include:

Why having a morning routine sets you up for the best day possible—physically, mentally, and emotionally (3:36)
The “Mindful Movement” method for energizing your body and mind for the entire day (and the simplest way to practice this) (5:27)
How silence and solitude in the morning prevents overwhelm for the remainder of your day (even when life gets chaotic and stressful) (10:49)
The counterintuitive way cutting your to-do list in half makes you more productive (11:07)
3 dirt-simple ways to optimize your nutritional needs in the morning (and make eating healthier easier the rest of the day) (12:30)
Why water is the most potent (and healthiest) appetite suppressant (15:12)
The “Small Wins” secret for feeling accomplished and building momentum to conquer your day (19:35)
5 biggest morning routine mistakes which can drain your energy instead of powering you up (22:30)
How stacking too many activities into your morning routine can actually lead to burnout and fatigue (24:30)
How to create a brand-new morning routine by tomorrow morning (30:00)

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Movement is medicine:

It reduces your pain and risk of injury. It makes you happier and more confident.

And we’re not just talking about working out -

There are millions of people who work out for an hour a day, but are actually LESS healthy than people who simply walk more.

So where’s the disconnect? How are we “fit” but not healthy?

That’s what Kelly Starrett, New York Times bestselling author and the inventor of modern day mobility, and I talk about today.

Besides writing bestselling books, Kelly also co-founded The Ready State and San Francisco CrossFit, and has trained elite athletes, coaches, companies, and members of our military.

Kelly shares simple ways to move more, why movement can make you live longer, and how to convince yourself (and others) to move more.

Kelly is a good friend (he wrote the foreword to my book!), an amazing teacher, and someone who is dedicated towards building a brighter future.

Listen now.

Show highlights include:

Why training around other people unlocks faster gains—physically and mentally (8:35)
The multi-million dollar social media failure of the fitness industry (and how you can start to reverse it for the future) (10:56)
3 dirt-simple ways to incorporate exercise into your everyday life (even if you only have 10 minutes to spare) (12:43)
Why getting 7 hours of sleep each night sabotages your recovery from pain, weight loss and physique goals, and ability to learn new skills (29:40)
The “Event” secret for creating both short and long term goals that keep you in tip-top shape year after year (34:10)
Want to live to 100 and still be functional? Reading this book is your first step… (37:11)
How to reduce your overall mortality rate by 51% by simply walking around your block (38:40)
The “Sedentary” mindset shift that makes you more active without thinking about it (45:30)
The top 5 mobility tools according to the guy who invented modern mobility (1:05:24)
How “active rest” on your off days speeds up your recovery (especially if you’re over 50) (1:16:59)
The “body control” method for easing your stress and improving your mental health (1:20:49)

Want to live to 100 and still be functional? Then order a copy of Kelly’s brand-new book Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully on Amazon here: https://www.amazon.com/Built-Move-Essential-Habits-Freely-ebook/dp/B0B5STDSC8

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Last episode, I mentioned how I’m the happiest I’ve been in recent memory. In this episode, I’m revealing why…

When most guys want to become happier, their first instinct is to improve their fitness, their finances, or level up in their career. I’ve fallen into this trap myself. But these 3 things don’t make you nearly as happy as focusing on another aspect many guys tend to overlook:

Your relationships!

In fact, according to Jonathan Haidt, social psychologist and author of Happiness Hypothesis, the best way to improve your overall happiness is by improving your relationships.

That’s why in this episode, I’m revealing the 3 practices I’ve used to strengthen my most important relationship—my relationship with my wife—so you can use these strategies to strengthen your relationship with your spouse.

Want to strengthen your relationships and improve your happiness?

Listen now.

Show highlights include:

The top 3 practices to strengthen your relationship with your spouse (even if conflict frequently bubbles up) (3:08)
How to get a “personal trainer” for your mental wellbeing by doing this specific type of therapy (3:27)
Why doing couples therapy even when your relationship is great can actually make it stronger and more rewarding (4:13)
The changes that occur in your relationship when your wife becomes your children’s mother (5:45)
The insidious “Chronic Contempt” trap long-term relationships fall into which poisons them from the inside out (7:48)
Why seeking outside help for your relationship struggles is a sign of strength, not weakness or failure (9:51)
The biggest mistake men make when trying to calm their spouse’s worries and anxieties actually make it worse (and how to fix it to strengthen your relationship) (15:56)
How seeing your spouse as your role model can morph a healthy relationship into a toxic one (18:04)
How to transform every conflict in your relationship into an opportunity to improve it (22:44)

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Also, a few updates in Man Flow Yoga World…

NEW Useful Playlists features - we've been creating useful playlists of workouts for commonly searched workouts, such as: Morning Yoga, All-Standing Routines, Back-Pain Relief, Low-Impact Recovery Workouts, Power Yoga, and more! Click here to view those now. (More on the way!)
Man Flow Yoga Program Roadmap - we've created a sequence of programs you can follow to take you from total beginner to advanced Man Flow Yoga practitioner. Click here to view the Man Flow Yoga Program Roadmap.
April Challenge - Fix20 - We'll be starting our NEXT Members' Area Challenge on Monday, April 3rd, using the Fix20 Program. Click here to sign up for the daily emails.
3 & 5 Day / Week Accountability Emails for Beginner Programs - You can now sign up for emails for all beginner programs for as little as 3 days per week. This is available in the following programs: Absolute Beginners, Beginner's FUNdamentals, Breath Series, Strength Foundations Course, and 90 Days to Flexible.

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I haven’t recorded a new podcast episode in quite a while. Why? Well, I have a huge personal announcement as I explain on this week’s episode. I’ve been hard at work creating a comprehensive upgrade to our existing onboarding experience - for new & existing Members alike.

3 of these huge Man Flow Yoga upgrades include:

Upgrade #1: A completely improved onboarding experience for Man Flow Yoga Members - the NEW Getting Started Series
Upgrade #2: 6 new Man Flow Yoga programs ranging from recovery to building muscle to unleashing the power of your breath (and more)
Upgrade #3: A new, free 7-day challenge for non-members to help you improve your sexual wellness

Not only will these 3 massive upgrades help you get more from Man Flow Yoga, but they’ll also help you in almost every other aspect of your life.

Plus, I share a few personal updates in this episode too — like only being about 6 weeks away from meeting my new daughter :-) and revealing why I’m the happiest I’ve been in recent history, and a few of the reasons behind that.

It’s a jam-packed podcast episode to say the least.

Listen now and take your Man Flow Yoga experience to the next level.

Show highlights include:

How Man Flow Yoga’s new “Getting Started” Series helps you unlock the maximum benefit from your Membership (even if you’ve struggled in the past) (1:01)
Why the brand-new “20 Minute Muscle” series in the MFY Members Area gives you an amazing workout for your strength in only 20 minutes (2:13)
A new program designed specifically for weight lifters, to take you from sore and stiff to ready for your next workout
How to reap all the benefits yoga offers—in just 15 minutes a day (5:33)
The “Area of Opportunity” mindset shift for staying motivated and inspired when your Man Flow Yoga workouts get tougher (7:03)
How figuring out your “deeper why” for working out makes staying consistent a breeze (applies to every type of exercise too) (9:27)
Have you been struggling to be consistent and get the results you want with Man Flow Yoga? Checking this out puts Man Flow Yoga on “easy mode” (10:09)
The 6 newest Man Flow Yoga programs we recently added to the Members Area (and the unique benefit for each program) (10:55)
Not a Man Flow Yoga Member? Our latest free series will help you perform better in the bed… Here’s why (15:08)

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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When you set a goal, it’s inevitable that you’ll get off track. Life gets hectic. Motivation fades. And before you know it, months have passed without you working on it.

But it doesn’t have to be this way. By following a few key strategies, you can keep the momentum going (even if you can’t spare 5 minutes).

And you know what?

In this episode, I share my top 3 strategies for getting back on track when your goals get off track. Plus, I’ll reveal the one mindset you must avoid to be successful.

Listen now.

Show highlights include:

The weird way planning your goals can actually prevent you from achieving them (and what to do instead) (2:57)
The biggest goal-setting mistake most people make which keeps their goals out of reach (3:49)
How the “all or nothing” mindset undermines your success (even if you make progress towards your goal) (4:59)
The “smallest version” secret for keeping your habits alive when life gets chaotic (6:51)
Why stacking your new habit onto an existing habit helps you stick with it (without relying on motivation or willpower) (11:52)
2 ways to create and sustain a new habit—in only two days (14:42)

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Your New Year’s resolution probably sucks. And mine have, too.

Think about it:

Are you even still doing your New Year’s resolution from this year? What about the New Year’s resolution you made in 2016?

Anybody? Anybody at all? Buehler???

But it’s not your fault your New Year’s resolutions failed. Not for the reasons you think, at least.

Here’s what I mean:

When you set up a goal based purely on motivation and willpower, you set yourself up for failure. Why? Motivation and willpower are fickle. They only last a few weeks—at most. And they can backfire on you, convincing you that you’re to blame for always failing on your goals — instead of how society has taught us to approach goals.

Here’s the good news:

There’s a better way to set goals. A way that uses motivation’s and willpower’s fickle nature to your advantage. And a way that helps you conquer any goal you set without fail.

In this episode, you’ll discover this improved way to set goals and build habits, so you can conquer your goals throughout 2023.

Listen now.

Show highlights include:

Why relying on motivation and willpower to accomplish your New Year’s resolution guarantees you’ll fail (and what to do instead) (1:58)
The 2 best habit mindset books which increase the likelihood you’ll conquer your goals (3:15)
The “Habit-Based Goals” mindset tweak for crushing every goal you set (4:50)
Why your motivation and willpower disappears after a couple of weeks (and how to use this as an advantage towards accomplishing your goals) (8:03)
How asking yourself a few key questions unlocks an indestructible sense of discipline for tackling your goals (14:45)
Why reducing your New Year’s resolution to only a few weeks instead of the whole year actually makes it easier to do it for the entire year (17:06)
The “Gold Star Chart” Method for erasing overwhelm about your goals, so you stick with them (20:27)
The simple 6-step system for achieving every goal you set for yourself without fail (28:02)

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Over the course of a year, you pick up a lot of new tweaks, lessons, and tricks which can increase your enjoyment for life. But the problem is, most of these lessons don’t build into habits, and you don’t get as much benefit out of them as you otherwise could.

Only by practicing these lessons consciously will you be able to adapt them into your lifestyle and reap the rewards. And that’s one area where I’ve put a special focus on this year.

In this episode, I reveal my 5 most important lessons that I’ve implemented throughout 2022 that have increased my satisfaction for life—and they’ll do the same for you.

Best part?

Most of the lessons revealed inside are simple to implement and create massive improvements in your daily life.

Listen now.

Show highlights include:

The “Energy Training” secret for accepting every part of yourself and bolstering your mental health (2:33)
How getting angry and screaming can actually make the people closest to you love you more (3:24)
Why asking for help as a man is difficult (and how to make it easier) (6:58)
How to build an impenetrable fortress around your mental health by spending a few seconds building “micro-habits” (8:59)
The two-second “Stress Eliminator” exercise that instantly melts the stress from your shoulders (10:16)
1250-ish b idea
The insidious way bottling your emotions with your spouse builds a subtle resentment (even if you think it’s helping your relationship) (13:43)
Why ignoring how many tasks you cross off your to-do list actually makes you more productive (19:49)

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Most people who take their health and fitness seriously fall into a major trap which wipes out all the benefits of better health:

They add too much to their plate. Each additional thing they add to their plate decreases their mental, physical, and emotional health. But most importantly, it causes them to lose sight of who they are.

For example, in addition to yoga, they also lift weights, do daily cold plunges, fast, buy a new puppy, take on a new client, and try to maximize every single second of their day. But this backfires—and even turns the benefits of any one activity into “anti-benefits.”

The solution?

Training to chill out instead of training so you can add more to your already overflowing plate.

Nobody understands this concept quite like Brian Mackenzie. Brian founded Shift Adapt, wrote a New York Times Best Seller, and trained elite athletes, entrepreneurs, and marines.

In this episode, you’ll discover why you must train to chill out, why nasal breathing can improve your mental health, and why driving under the speed limit is one of the best activities you can do.

Listen now.

Show highlights include:

How to improve your fitness, career, and relationship habits by simply breathing out of your nose (5:40)
The “Black Belt” mindset shift for reaching your fitness goals in half the time (9:04)
How “decluttering” your fitness regimen makes you more excited for each exercise you do (even ones you dislike) (11:11)
Why wanting to be healthy as your main fitness goal almost guarantees you’ll fall short (and what to do instead) (13:33)
The 7 shocking benefits of nasal breathing that most people don’t realize (15:27)
Why plunging into ice cold water may eliminate your allergies entirely (21:43)
How chilling out and relaxing is actually the single most important type of “training” you can do (24:22)
The counterintuitive wat cold plunging came make you lose muscle, lower your testosterone, and even gain weight (even if the science disagrees) (37:15)
Why driving the speed limit or under is the most effective “biohack” you can do this week (42:47)
Why breathing through your nose 90% of the time enhances your physical and mental fitness more than anything else (59:46)

Your breath is the best indicator of how well you handle stress. By handling your stress better, everything becomes easier and conquerable. If you want to improve your breathing, go to Brian’s website here: https://shiftadapt.com/breathwork/

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Stress is one of the few certainties of life, alongside death and taxes. And while “good stress” is one of the most effective ways to grow, “bad stress” plays a hand in almost every disease, illness, and injury you get.

But don’t worry—there are simple activities you can do on a daily and weekly basis to curtail stress from consuming your mental (and physical) health.

In fact, I have 12 favorite stress-relieving activities that don’t take a ton of time, but provide an immense sense of relief to both your body and mind.

In this episode, I reveal what my 12 favorite stress-relieving activities are, so you can enjoy the cool, calm, and collected sense of relaxation yourself.

Ready to melt away your stress and improve your mental health? Listen now.

Show highlights include:

How waking up 15-30 minutes earlier minimizes your stress for the entire day (4:18)
3 simple “Mindful Morning” movements for relaxing your mind and body and boosting your focus before starting your day (5:37)
Why organizing your day on a notecard raises your productivity and happiness (7:58)
How to decompress after a stressful day by simply sitting in silence (10:46)
The “Mindful Eating” trick which refocuses you better in the afternoon than a steaming cup of coffee (13:13)
How cleaning or organizing your house instantly melts stress from your shoulders (15:40)
The single biggest morning mistake which creates unnecessary stress and overwhelm for the entire day (18:58)

If you’ve watched a video of me on social media or in the Man Flow Yoga portal, you’ve seen me proudly wearing Rhone’s Activewear Gear. Rhone creates the best activewear apparel — and they even introduced a new line of dress clothes that are, hands down, the most comfortable dresswear I’ve worn. Want to try Rhone’s clothing yourself? Save 20% on your order by going to https://manflowyoga.com/rhone.

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Life is full of twists and turns that can turn things that were once easy into difficult experiences. Whether it’s with your health, your relationships, your fitness, or your success goals.

But there are strategies you can employ to make each difficult aspect of life a little easier. And that’s what Josh Whalen, CEO of Blokes, and I discuss on today’s episode.

In this episode, you’ll discover the difference between health care and health insurance, how to navigate rocky waters in your relationships, and simple ways to optimize your testosterone levels.

Listen now.

Show highlights include:

How a poor diet, high stress levels, and mismanaging your environment causes a downward spiral across every aspect of your health (8:46)
Why surgery isn’t nearly as important as the physical therapy afterwards for healing your body (13:44)
How finding a doctor who does healthcare in a non-traditional fashion (i.e. not solely based on health insurance) helps them provide you with healing modalities which aren’t limited by insurance companies (16:28)
Why cash pay medical clinics can save you thousands of dollars (and provide you with better care) (23:31)
How blocking off personal time on your calendar boosts your productivity and shrinks your stress (27:22)
The “Anti-David Goggins” approach for hitting your fitness and success goals (without burning yourself out) (29:35)
Why something as simple as breathing is the antidote to burnout, stress, and mental anguish (37:12)
How being uncomfortable with your spouse today makes your relationship smoother in the future (45:36)
The weird way pregnancy can lower your testosterone levels and sabotage your sex drive (57:25)
5 natural ways to magnify your testosterone levels before going on testosterone replacement therapy (1:04:45)

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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The holiday season can sabotage your exercise routine, especially if you’re traveling to meet up with family. Too often, people use the holidays as an excuse to skip their workouts — but this can have a devastating effect on your routines long after the holidays end.

That’s why it’s crucial to do some sort of exercise while you’re traveling for the holiday season.

Not only will it make exercising easier when you return home, but it’s also an opportunity to bond with your family in a different way.

Before my son was born, I traveled every holiday season. Even though we haven’t traveled as much since he was born, I’ve picked up some simple tips and tricks to make working out while traveling a breeze.

In this episode, I’m sharing my favorite workout hacks (and mistakes to avoid) when traveling, so you stay fit and motivated over the holidays. Plus, I have a special surprise for you at the end of the episode.

Want to stay fit while traveling this holiday season? Listen now.

Show highlights include:

The 4 major mistakes to avoid for staying fit while traveling this holiday season (2:57)
Why exercising the first day of your vacation motivates you to workout for the duration of your trip (5:04)
The “Environment Energizer” secret for having better workouts while traveling than you do at home (7:01)
How to trick your brain into creating a “workout groove” on vacation so exercising becomes automatic (11:16)
How to squeeze in as much exercise as you want on vacation (without upsetting anyone else you’re with) (12:40)
The only 3 pieces of workout equipment you need while traveling (14:02)
How to transform the easiest workout into a challenging sweat fest by making two simple tweaks (18:16)
Why today is the single best time to sign up for Man Flow Yoga (or convince your friends to join) (21:35)

Ready to start Man Flow Yoga for real? Get ready to say goodbye to aches and pains, feel stronger and more confident in your body, and improve every aspect of your physical fitness, with our Black Friday Sale. There’s never been a better time to join Man Flow Yoga! This is our biggest sale of ALL time, with savings of $231/year (64% off the regular price!).

Take advantage of the sale before it vanishes here: https://shrtlnk.co/xMJNO

(And no, we aren’t having a NYE sale…)

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Man Flow Yoga Members and fans always want to know what my weekly workout routine looks like.

Do I do Man Flow Yoga routines every day? Do I mix in resistance training? Do I run a few times a week? Is there anything else I do to maximize my physical health on a daily or weekly basis?

Well, in this episode, I’m answering all these questions and more. You don’t have to copy my exact weekly workout routine, but you will discover some new ideas that you can adapt into your own routine.

Want to know how I keep my body in tip-top physical shape (and how you can too)? Listen now.

Show highlights include:

How following an exercise routine early in the morning boosts your productivity and minimizes your physical and mental stress (2:35)
Why walking around the block “primes” your mind and body for the day (7:58)
The “Superset Secret” for burning more fat from exercising in less time (11:17)
Why I use a personal trainer (and why you don’t have to unless you want) (12:27)
Why resistance training improves your sleep quality more melatonin (16:47)
How to squeeze in a stiffness-extinguishing workout while you’re watching TV before bed (17:17)

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Your body goes through massive changes as you age—especially as a man:

You can’t build muscle as easily. Your libido starts declining. Your body magnetizes more and more fat. And when one aspect of your health goes—whether physical, mental, emotional, or sexual—it trickles down to every other facet of your health.

But here’s the silver lining:

The opposite is true. Fixing one aspect of your health bleeds into every other area of your life. And you know what? It starts by doing simple things today, so you can thrive in your 50s, 60s, and beyond.

In today’s episode, Dr. Judson Brandeis, a men’s sexual wellness expert, joins me to reveal how to improve your physical, mental, emotional, and sexual health.

Want to age like fine wine? Listen now.

Show highlights include:

The “Maslow’s Hierarchy of Sexual Needs” for creating a thriving sex life late into your 50s and 60s (5:17)
The simple, yet difficult testosterone elevation recipe which helps you feel better physically, mentally, emotionally, and sexually (14:17)
3 must-read books for making lasting lifestyle changes and reaping the benefits of better health (15:18)
How to finally lose weight and keep it off with the “Backpack Method” (16:58)
Why our modern healthcare system reduces time amount of time you have with your doctor (and how to make the most from your trips with limited time) (30:34)
The counterintuitive reason being under 10% body fat as a man is lethal (42:17)
The scientific reSon why it’s almost impossible to get fat from eating protein (46:56)
This one supplement with no side effects will improve your blood pressure, boost your cognitive function, and enhance your sex life (1:00:17)
3 deadly reasons why men’s life expectancy is 5 years shorter than women’s today (when it was only 1 year shorter than women’s 100 years ago) (1:03:34)

Want to learn more about Dr. Brandeis and how he can help you restore every facet of your health? Visit his website at https://brandeismd.com/. And grab his book, The 21st Century Man over at https://thetwentyfirstcenturyman.com/.

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Too many people who struggle to eat healthy make a couple of fatal mistakes:

They either overcomplicate eating healthy. Or they think of their eating habits as a “diet.” And many people commit both mistakes.

Here’s the truth:

Eating healthy isn’t as hard as you think. In fact, burgers, tacos, and pasta are staples in my recipe book (even though most health “experts” will say they’re unhealthy).

And you know what else?

You don’t need to meal prep every meal, count every calorie, or cut every guilty pleasure food from your eating habits to lose weight or gain muscle.

In this episode, you’ll discover some of my favorite tips and tricks that simplify my nutrition, and make eating healthy even easier than eating unhealthy foods.

Want to lose weight, build muscle, and feel better each day from your food? Listen now.

Show highlights include:

Why dieting is the worst way to lose weight and sustai it (and what to do instead to shed fat) (3:02)
The “made from scratch” secret for building better nutrition habits (without giving up tacos, burgers, or sugar) (5:12)
How cooking more food than you can eat prevents your cravings from tricking you into devouring a whole bag of chips in one sitting (9:15)
4 dirt-simple and healthy recipes you can make this week (even if you’re not a good cook) (12:00)
Why eating more protein and veggies is a cheat code for weight loss (15:28)
Why “wasting” money on healthier foods today will actually save you money in the future (23:00)
How to convince your brain to stop craving unhealthy foods within the next few weeks (31:52)

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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After hitting 30, your testosterone levels drop by about 1% per year. This is a natural, but not optimal, process. But there’s a bigger problem when it comes to testosterone:

Even young 20-year-olds have devastatingly low testosterone levels!

Low testosterone tanks your energy levels, your confidence, and even your work ethic. It also makes it harder to burn fat and build muscle. And low testosterone even has adverse effects on your mental health.

So, what’s causing this low testosterone epidemic? And what are some natural ways to optimize your testosterone—at any age?

In this episode, Blake Bowman, owner of Guerrilla Zen Fitness, joins me to discuss simple strategies (and more advanced biohacks) to naturally boost your testosterone levels.

Listen now.

Show highlights include:

How foods packaged in plastic sabotage your endocrine system and testosterone levels (8:07)
Why testosterone replacement therapy and testosterone-boosting supplements should be your last resort to restore you T levels (and what to focus on instead) (11:00)
5 common household items which can hurt your testosterone levels (12:04)
3 vitamins and minerals your body must have in order to make testosterone (and 2 food sources jam-packed with these nutrients) (16:03)
Why your confidence and work ethic helps predict if you have healthy or unhealthy testosterone levels (21:14)
4 simple, yet powerful ways to improve your sleep quality, lower your stress, and boost your testosterone (31:23)
The “cabin in the woods” method for lowering your stress levels by 80% overnight (52:12)
Why spending 20 minutes in a sauna boosts your happiness and calmness more than anything else (and how to buy an affordable sauna for your home) (1:08:25)

If you want to learn more about Blake, you can follow him on Instagram here: https://www.instagram.com/guerrillazen/. Or visit his website at https://guerrillazen.com/.

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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Nobody likes getting injured. They wreck your routine, undermine your mental health, and stop your progress towards your fitness goals.

But they’re a natural part of working out. And when you understand why injuries happen, they can actually be an opportunity for growth.

For example:

When I was 11, I had a recurring patellar subluxation in my knee that lasted until long after I graduated from college. Surgery at 16 didn’t help. Wearing a knee brace throughout my collegiate lacrosse career didn’t help. Then, I had a terrible episode at the World Lacrosse Games, which kept me sidelined for months.

This injury coincided with the start of Man Flow Yoga. In fact, it’s one of the main reasons I created the Strength Foundations Challenge. If you’ve been through that program—or Man Flow Yoga’s Bulletproof Your Knees course—then you know that we focus on your hips and ankles more than your knees.

Why?

Because the site of your injuries isn’t the root cause of your injuries. This mindset shift changed how I approach injuries forever. And in this episode, I’m sharing everything I’ve learned about injuries with you.

You’ll discover a few more mindset tweaks that keep your progress moving forward (even when you’re injured), how injuries reveal “unusual” weaknesses, and the best way to recover from injuries, so you heal faster and prevent future injuries.

Want to use your injuries as an opportunity for growth? Listen now.

Show highlights include:

Why injuries are a normal part of working out (and how to use your injuries as an opportunity) (2:02)
How exercising through minor injuries actually accelerates the healing process (3:06)
The simple “prevention” mindset tweak which dramatically reduces your risk of minor, soft tissue injuries (8:18)
Why realizing your body will recover from injuries—even gruesome ones—jump starts the recovery process (8:55)
The weird way past injuries motivate you to exercise today (even when your life’s chaotic) (13:52)
How a knee injury when I was 11 inspired Man Flow Yoga’s Strength Foundation course (17:13)
The counterintuitive reason the site of your injury isn't the root cause of your injury (18:01)
Why the “RICE Method” of healing is backwards (and the proper way to recover from injuries faster and prevent future ones) (22:19)
How your hips and ankles are the two biggest culprits for your knee pain (25:27)
3 simple ways to tell if you’re in pain or just dealing with discomfort that you need to push through (29:07)

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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If you’ve ever tried to lose weight, you know how difficult it can be. And you know what? Sustaining your weight loss after achieving your goals is even more difficult.

Why?

Because there are a lot of misconceptions men have about weight loss that makes this process harder. Too often, men fall into the insidious “all or nothing thinking” trap which constantly keeps their goals out of reach. Or men will rely on their willpower alone, only to run out of motivation and regain any weight they lost.

That’s the bad news.

The good news?

There are only 4 weight loss levers you can pull at any time. And by creating systems around each of these levers, you can not only achieve long-lasting weight loss, but you can also make the process easier and even more fun.

In this episode, Dr. Anthony from the Fit Father Project, who has helped over 50,000 men achieve long-term weight loss, joins me to discuss his best strategies, mindsets, and habits to simplify your weight loss journey.

Want to make weight loss an easier and more fun process? Listen now.

Show highlights include:

The 4 “Weight Loss Levers” for achieving sustainable weight loss with ease (7:33)
How your thoughts, emotions, and relationships either sabotage or empower your weight loss success (13:22)
The “Future Casting” trick for hacking your brain’s psychology and simplifying weight loss (14:18)
How to make your default state of being healthy so you don’t have to “try” anymore (21:14)
2 of the biggest weight loss misconceptions which keep you stuck and unable to shed extra fat (22:26)
The “Swapping Secret” for creating healthier habits (without relying on willpower) (28:02)
Dr. Anthony reveals the most sustainable diet for men — after helping over 50,000 men achieve long-term weight loss (38:34)
3 practical weight loss strategies you can start today to feel better tomorrow (43:04)
The “Perfect Plate” strategy for making your dinners healthy and delicious without counting calories (even when you eat out) (46:09)
Why exercising transforms your muscles into “nutrient sponges” and makes sustained weight loss easier (1:07:00)

Need help creating a system for sustainable weight loss? For the next three days only, Fit Father Project is offering all Better Man Podcast listeners an exclusive 35% discount to join their FF30X Weight Loss Program. Sign up before the discount expires at https://FitFatherProject.com/mfy.

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

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The first yoga workout I ever did was life-changing. Realizing I wasn’t nearly as strong as I thought, lacking flexibility, balance, and body & breath control, I was motivated to make yoga a permanent part of my fitness from that day on.

But as I attended different yoga studios and instructors, I realized that something was missing. I wasn’t getting the emphasis on technique that I wanted from the workouts. I didn’t know where I should feel the pose, which muscles to target, or what I should be striving for. I also didn’t understand how to modify the poses to fit my typically inflexible male body. And the inclusion of the spiritual aspects just didn’t jive with me. I was there for a workout, not a spiritual counseling session.My experience with yoga isn’t unique. If I was going through this, I knew that there plenty of other fitness-minded guys out there who were just like me - who were interested in the physical benefits that yoga had to offer, but wanted a more fitness-focused approach, more emphasis on proper technique, and some tips on how to make the poses work for their limited flexibility.

And that’s how Man Flow Yoga was born.

Here’s the truth:

Man Flow Yoga is not “real” yoga in the traditional sense. But for many, that’s a good thing - because traditional yoga isn’t what they’re looking for. Not everyone all men wants to use yoga to improve their spirituality. In fact, most men want a gentle workout that can help their gym gains, Many men use yoga as a form of low-impact exercise to help with their overall fitness, to help with functional strength, flexibility, injury preventionprevent injuries, and to help them feel their best each day. make them feel their best each day.

Unfortunately, since most yoga caters to women, a reality stemming from the fact that 80% of yoga studio attendees are female, traditional yoga can be dangerous for men who are less flexible. Especially when there is not enough emphasis on proper technique, let alone providing appropriate modifications for men who are not flexible.

In this episode, you’ll discover how stumbling into a hot yoga class led to the creation ofcreating Man Flow Yoga and how it has gone on to help over 10,000 men (even though it’s not “real” yoga), including (1) how I got started with yoga, (2) what I felt was missing from yoga as a fitness-minded male, and (3) how MFY evolved to serve both my needs and the fitness goals of other fitness-minded guys. And how Man Flow Yoga has helped over 10,000 men (even though it’s not “real” yoga).

Listen now. This is a really important episode for me

Show highlights include:

The weird way focusing on your fitness boosts your productivity (1:43)
Why shaming yourself when your fitness routine goes haywire makes it harder to get back on track (and how reading one book stops you from shaming yourself) (3:49)
How “mirroring” yoga poses in a yoga class can cause devastating injuries (and why this is especially true for men) (14:31)
Why it’s smart to mixmixing weight training with Man Flow Yoga, if your goal is strength and longevity is the most effective and safest way to get jacked (25:14)
How even the simplest traditional yoga poses can wreak havoc on men’s knees, ankles, and back (27:30)
Have a high resting heart rate? Try this Man Flow Yoga Challenge to drop it by 10%—in just two weeks (35:45)
4 non-physical benefits of Man Flow Yoga which help you feel better more often (36:31)

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Power Quotes:

“Fitness just makes you more capable.” (2:00)
“You're not always gonna be at your best.” (4:56)
“Man Flow Yoga is not typical yoga.” (8:07)
“Men are less flexible than women.” (16:17)
“Yoga on its own is not the best way to get jacked.” (25:14)

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Many men stumble into yoga after a debilitating injury prevents them from training. This is how both Benjamin Sears and I discovered yoga. But even though this may be the cause of starting yoga, the reason you stay could be completely different.

Some men use it as a way to enhance their strength training and prevent injuries. Others use it to develop more flexibility and keep joint pain at bay. And some men find the tough workouts give them a way to develop radical self-awareness and self-acceptance.

Today’s guest, yoga instructor and founder of LuxYoga, Benjamin Sears, uses yoga to accomplish all three goals. Not only has yoga helped him improve his physical health, but it’s also made him a kinder person — to himself and to others.

Best part?

The “skills” he’s learned from yoga carry over to every other area of his life. And the same will happen to you if you’re disciplined enough to stick with them.

In this episode, you’ll discover how yoga allows you to accept your emotions and forgive yourself. Benjamin reveals the trick for doing repetitive poses without boring yourself. And he shares simple mindset shifts which help you improve every aspect of your life.

Listen now.

Show highlights include:

How to tell if the way you’re training will wreak havoc on your joints before suffering a debilitating injury (5:12)
Why being aesthetically “fit” doesn’t prevent you from serious injuries (and the best way to prevent injuries) (6:02)
How yoga helps you confront your feelings and become comfortable with even the nastiest ones (9:40)
The “Yoga Maps” method for using yoga poses to forgive yourself of your biggest mistakes and shortcomings (14:18)
The “Perpetual Calibration” secret for doing the same poses thousands of times (without boring yourself to death) (23:03)
How to use simple mantras to distance yourself from negative self-talk (without acting like a hippy-dippy yogi) (32:58)
How strength training can be just as meditative as yoga (45:43)
How to use Man Flow Yoga to lift heavier weights in the gym (and how to use strength training to improve your yoga poses) (48:08)
The simple “Opportunity, not Obligation” mindset shift which unlocks profound improvements in your mental, emotional, and physical health (50:02)

If you want to connect with Benjamin, you can find him on Instagram at @Benjamin.Sears or check out his website here: https://www.luxyoga.com/.

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Power Quotes:

“I went to yoga as a last resort.” (7:15) - Benjamin
“Yoga felt like the only place I was allowed to have any kind of feelings.” (9:02) - Benjamin
“One of the best things about modern yoga is the community it creates.” (14:07) - Benjamin
“Poses are really good tricks to keep you engaged in self-reflection.” (16:40) - Benjamin
“Progress is never linear.” (17:33) - Benjamin
“The teacher’s job is to shorten the arc of suffering for the student.” (43:06) - Benjamin
“Put intention in your tension.” (1:02:30) - Benjamin

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I started the BMP because I saw a gap in the way that men talk about their overall health and well-being, and …

When life throws you curveballs, it’s easy to set your workout regimen and habits aside. Then wonder why you don’t feel as great as you normally would. You’re not immune to life’s curveballs, and neither am I.

I’ll be honest - I’ve had a rough couple of months. Traveling more than usual led to getting COVID — while I’m in the middle of moving. I hadn’t had a normal workout in weeks, which made my back pain resurface with a vengeance. And I noticed I was in a state of mild depression - until I tried a few simple grounding techniques to re-establish my habits.

And you know what?

You can use these same techniques I reveal on today’s episode to get yourself out of a funk whenever life gets in the way. It may not be easy. But re-establishing your routines is one of the most effective ways to overcome life’s curveballs.

Since today’s episode serves as a recap from season 1, I also share the top 5 episodes so far, and re-establish my main goal for the podcast:

Improving your total well-being, especially on the neglected side of your mental and emotional health.

I started the Better Man Podcast because I saw a gap in the way that men talk about their overall health and well-being.

Too often, men shove their emotions down to act more like a “man.” But this causes insidious side effects like rage, depression, and shame.

But there’s a better way to build your mental and physical health, improve your relationships, and feel more joy each day. And each episode will dive into specific and actionable steps you can take today.

In this episode, you’ll discover the most effective ways to re-ground yourself if you’ve fallen off the wagon, simple tricks to improve your mental and emotional health, and an update on the future of the Better Man Podcast and Man Flow Yoga.

Listen now.

Show highlights include:

The 2 most rarely talked about aspects of men’s wellness which crushes men’s joy everywhere (9:05)
Why shoving your emotions down instead of inviting them in slowly sabotages your wellbeing, relationships, and life (10:51)
The counterintuitive way being vulnerable makes you more masculine (12:19)
The top 5 Better Man Podcast episodes for building an impenetrable state of mental health (12:43)
How to calm yourself in stressful situations simply by breathing (and how to unlock the power of breath in the next 28 days) (14:19)
Why shame is the #1 threat facing men (even if you don’t think your shame consumes you) (19:17)
4 simple ways to ground yourself again after falling off the wagon with your daily habits (32:550
The “Happiness Lens” mindset shift which keeps depression at bay (even when your life’s in a depressive season) (37:25)

Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Power Quotes:

“The mental and emotional side of things are 2 of the lesser discussed aspects of men’s wellness.” (9:12)
“Men cannot just soldier on and deny their emotions.” (10:32)
“People can go through difficult life situations and come out of it for the better.” (17:30)
“Yoga isn’t always the fix.” (34:43)

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It’s nearly impossible to be on social media without seeing someone upload a picture of their “perfect” life. Flashy cars, big houses, and always looking like you’re having a great time. But true happiness doesn’t come from doing things to satisfy external motivations.

For Jesse O’Brien, today’s guest on the show, so much of his happiness comes from being better than you were yesterday. He learned this throughout his life of growing as an entrepreneur, fitness coach, and husband and dad. Jesse found that relying on outside forces to improve your life is a recipe for disaster.

When he struggled with severe illness and injuries, not knowing what to do, he turned to the healthcare system. That led him to a decade mired in misery and pain. He decided to take matters into his hands. Jesse learned everything there is to know about health, fitness, and well-being and made himself healthier and stronger than ever.

Through his company, Central Athlete, Jesse educates, empowers, and inspires other people to not only survive but thrive in every way as they age.

In Jesse’s 2nd appearance on the show, we go over how beliefs shape your worldview and the results you get out of life, how discomfort leads to self-reflection, and why relationships are the greatest teacher in life.

Key Takeaways with Jesse O'Brien

How Jesse’s ten years of playing competitive tennis translated into his strength training journey.
The amount of money you have doesn’t define you as a person. Seek happiness by being better in every role you play in life.
Fulfillment and happiness often come not from getting things but from giving back to others.
Putting yourself into uncomfortable and stressful situations is often the greatest therapy.
Relationships are the mirror through which you see your flaws, strengths, and weaknesses. Don’t be afraid to look into it.
Your beliefs shape the quality of your life. Learn how to adopt ones that empower you.
Find out the 3 psychological traits that most often lead to a state of misery.
Short fixes and instant gratification are making us mentally and physically weaker. Do this instead!
Nature is our default setting. Go for a walk, and learn how to breathe correctly. You’ll be surprised what this will do for your well-being.
You can get in some movement or exercise wherever you are. Don’t make excuses!
Contrary to trendy beliefs, you don’t need to be an assh*le to be a masculine man.

The Man Flow Yoga Members’ Area - 7-Day FREE Trial
Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.

FREE 7-Day Beginner's Yoga for Men Challenge

15-Minute On-Demand Videos
No flexibility, no yoga experience required.
Noticeable results – feel better, stronger, and move better.
BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine

Visit ManFlowYoga.com/7dc to start the challenge today!

Connect with Dean Pohlman

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In this episode I am joined by a long-time friend and fellow fitness entrepreneur, Sean Vigue, to discuss habits and mindsets we employ on a daily basis for better mental wellness, including movement practices, how to live in the present, and how to deal with being upset.

So many people are trying to improve their physical appearance while neglecting the mind and body connection that, if nurtured, can positively impact all areas of life.

It’s what today’s guest, Sean Vigue, has learned throughout his career of teaching millions of people to be more flexible, breathe properly, and improve their body awareness.

Sean is a former professional actor and opera singer, and he applies the lessons he learned from being an artist to the world of pilates and yoga. He’s mindful that fitness and well-being are much more than hitting the weights and teaches clients that they need to pay attention to their minds as much as they do to their bodies.

No wonder he’s known as “the Most-Watched Online Yoga and Pilates Guy” and was recently named one of the “Top 50 Workout Brands” by The Huffington Post. He’s also a six-time bestselling author, and his popular YouTube Channel has over 28 million views and serves over 200,000 people to improve their athletic performance regardless of age.

In this episode, we cover the importance of developing an intimate relationship with our mind, body, and breath, how being present can help us find purpose, why body awareness translates to our relationships and professional lives, and so much more.

Key Takeaways with Sean Vigue

Sean wasn’t happy with just weight lifting, so he incorporated a lot of movement and breathwork into his workout routine. A balanced body leads to a balanced mind.
What Sean learned about the relationship between the body and mind by witnessing the work of professional theater actors and singers?
Every moment you sit and wait for the right time is another moment lost forever. Lean towards action in life.
Finding a spouse that will compliment you is one of the greatest life hacks. Harmony in your personal life translates to your professional life.
Don’t want to hit the gym? Just take a long walk; it will do wonders for your well-being.
How Sean stays fit while juggling his father, husband, and friend roles.
You’ll often get upset. Witnessing those emotions without pouring fuel over them will make them dissolve.
You won’t wish you were stricter with yourself on your deathbed. Give yourself the same compassion you would offer your best friend.
Exercise your mind as you do your body. Doing challenging things and battling through distractions will make it easier for you to find your purpose.

The Man Flow Yoga Members’ Area - 7-Day FREE Trial
Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.

FREE 7-Day Beginner's Yoga for Men Challenge

15-Minute On-Demand Videos
No flexibility, no yoga experience required.
Noticeable results – feel better, stronger, and move better.
BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine

Visit ManFlowYoga.com/7dc to start the challenge today!

Connect with Dean Pohlman

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This episode with Alex Holmes discusses how us men can be healthier both mentally and emotionally by understanding the patterns that we engage in as men trying to live up to a certain image of how men are supposed to be in our society.

Men aren’t encouraged to talk about their emotions and vulnerabilities. They’re encouraged to bury them deep inside and “man up.” That mindset could lead to isolation, loneliness, emotional disconnection from loved ones, and all sorts of other problems down the road.

Today’s guest, Alex Holmes, offers a different, more empowering solution for men around the world. Alex is an award-winning podcaster, mental health coach, and author of the book Time To Talk: How Men Think About Love, Belonging and Connection.

He’s on a mission to tackle the mental health and loneliness epidemic men are going through. That involves opening the door to difficult conversations that many people are afraid to have.

In this episode, we go over why it’s essential to face your emotions to understand them, lingering myths about masculinity, the mental health challenges men experience today, and so much more.

Key Takeaways with Alex Holmes

To process difficult emotions, you have to express them, not hide them.
Don’t be afraid to share your deepest insecurities with your male friends. Bottling them up can only harm your relationships and your self-esteem.
Opening up when you’ve been closed off your whole life isn’t easy. It’s a habit; do it long enough, and it will become second nature.
Challenge yourself. Have that uncomfortable conversation; step outside of your (emotional) comfort zone.
It’s OK to push forward as a high-achiever. But you also need to learn when to slow down and reconnect with family and nature.
Men constantly change masks according to society’s and other people’s expectations. Do this instead!
Look around you. Do you have people in your life who you can trust and call in bad times?

The Man Flow Yoga Members’ Area - 7-Day FREE Trial
Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.

FREE 7-Day Beginner's Yoga for Men Challenge

15-Minute On-Demand Videos
No flexibility, no yoga experience required.
Noticeable results – feel better, stronger, and move better.
BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine

Visit ManFlowYoga.com/7dc to start the challenge today!

Connect with Dean Pohlman

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Today’s guest, Chase Chewning, is an army veteran, fitness entrepreneur, and podcaster who overcame that fear that so many of us men have: to open up and share their vulnerabilities.

Chase has endured severe emotional and physical traumas. He lost his father when he was 19 and soon after suffered horrendous injuries to his entire body that required a complete reconstruction of his femur. On top of that, he suffered from PTSD after ending his deployment.

Those experiences took a severe toll on his entire well-being. But ultimately, they were the catalyst for him to dive deep into his biggest insecurities, share them with the people he loves, and accept what life brings him, good or bad.

He’s now helping people all around the world transform their bodies and minds through conscious content, coaching, and consulting services.

Today, we cover his journey from army veteran to fitness coach, the importance of listening to your body, why bottling up your emotions is a surefire way to anxiety and trauma, and so much more.

Key Takeaways with Chase Chewning

The key lessons Chase learned about health from his years of podcasting.
Your body is your greatest coach. Stop and listen to what it’s saying before you do yourself harm.
What’s one thing you can commit to that you know will make you happiest in the long run?
Find out how Chase bounced back from PTSD and depression after losing his father and suffering gruesome injuries.
Surround yourself with people that love you, and love them back. The quality of your relationships determines the quality of your life.
What’s your love language?
Learn Chase’s practice for identifying his deep-seated emotional issues.
Don’t bottle up your emotions. Do this instead.
Stop trying to control external events. Let them unfold and see what happens.
Sometimes a walk in nature can be more beneficial for your health than a gym session.

The Man Flow Yoga Members’ Area - 7-Day FREE Trial
Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.

FREE 7-Day Beginner's Yoga for Men Challenge

15-Minute On-Demand Videos
No flexibility, no yoga experience required.
Noticeable results – feel better, stronger, and move better.
BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine

Visit ManFlowYoga.com/7dc to start the challenge today!

Connect with Dean Pohlman

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Today's guest, BJ Gaddour, has mastered both areas. BJ went from being a pudgy kid to being named one of the 100 Fittest Men of All Time. He's also the former fitness director of Men's Health Magazine and the author of the book Your Body is Your Barbell.

BJ started training with the same goals many of us had: To get stronger and look good in the mirror. There's nothing wrong with that approach. But fitness is so, so much more than that.

BJ learned that the hard way. He could lift 500 pounds but couldn't do a lunge or a single pullup. His body disobeyed him, even though he was strong as a bull. He's since molded himself into a primer on increasing muscle mass, getting stronger, and being more agile than ever.

More importantly, he found that being mentally fit is as important as being shredded.

In today's episode, he shares his advice on how to train as you're getting older, the importance of leaving ego aside in every aspect of your life, how he took agency over his mental state, and much more.

Key Takeaways with BJ Gaddour

Negativity can fuel you to achieve your goals. But there's a better way.
How BJ recovered after two years filled with traumatic events.
It's OK to push yourself, in work or fitness, but give yourself a breather from time to time.
Avoiding uncomfortable emotions is the worst thing you can do. Do this instead.
Don't jump out of bed checking on social media. Find out how BJ primes himself in the morning to have a kickass day.
To succeed, revel in the success of other people.
You don't need a gym for a killer workout. Learn how to squeeze in one wherever you are.
Want to test your mobility? Try out BJ's Turkish Getup test.
Why constantly breathing through your mouth when training is hard on your body... Use these nasal breathing techniques to improve your fitness, increase overall capacity, and recover faster!

The Man Flow Yoga Members' Area - 7-Day FREE Trial\ Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.

FREE 7-Day Beginner's Yoga for Men Challenge

15-Minute On-Demand Videos
No flexibility, no yoga experience required.
Noticeable results -- feel better, stronger, and move better.
BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine

Visit ManFlowYoga.com/7dc to start the challenge today!

Connect with Dean Pohlman

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How can disaster and setbacks help us change for the better?

Today I’m speaking with Dr. Anthony Balduzzi, a weight loss expert, and doctor in naturopathic medicine. Dr. Anthony is the founder of The Fit Father and The Fit Mother project, and has helped over 40,000 people lose weight and get healthy without following fad diets or spending countless hours in the gym.

Anthony is a former national champion bodybuilder who has used his unique blend of knowledge and experience to help men and women all over the world, in over 100 countries, to lose weight, keep it off, and perform at peak capacities.

In our conversation, we dig into the lessons he learned from trauma at a young age, his actionable advice for boosting immunity and staving off disease, the importance of reconnecting with nature, and so much more.

Key Takeaways with Dr. Anthony Balduzzi

How a skiing accident that shattered Anthony’s body turned out to be the most transformative experience in his life.
You decide whether pain destroys you, or helps you grow.
Don’t run away from uncomfortable emotions and sensations in the body. Sit with them, observe them, and see what happens.
Learn the “behavioral hooks” through which Dr. Anthony helps clients lose weight and keep it off.
Don’t rely on willpower. Create sustainable systems, and you won’t even need willpower after a while.
Exercise doesn’t need to take a lot of time. Find out how some of Dr. Anthony’s clients lost over 100 pounds by simply walking.
We’re neglecting nature’s profound effect on our physiology. Breathe some fresh air, get some sun on your body.
Learn the easiest and most overlooked nutrition routines that will improve your health.

The Man Flow Yoga Members’ Area - 7-Day FREE Trial
Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.

FREE 7-Day Beginner's Yoga for Men Challenge

15-Minute On-Demand Videos
No flexibility, no yoga experience required.
Noticeable results – feel better, stronger, and move better.
BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine

Visit ManFlowYoga.com/7dc to start the challenge today!

Connect with Dean Pohlman

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In this episode, I’m talking to Blake Bowman, a postural alignment and corrective exercise coach who’s been in this industry for over a decade. During that period, he learned that health and performance is a chess board consisting of many critical moving pieces.

Blake has been a guinea pig almost his entire life. After suffering a grueling injury, he couldn’t find help to get his body repaired. He could lift 500 pounds on a deadlift at one point but couldn’t go on a hike. So, he took matters into his own hands and learned how to fix himself. Today, he’s stronger, has better posture, and is healthier than ever.

Through GuerillaZen Fitness, he now uses that experience to help people perform and train better without any muscle imbalances and injuries and be at 100% capacity at all times.

Today, we discuss how to stop your body from declining, balancing training with self-reflection and reconnecting with nature, the crisis of masculinity, and much more.

Key Takeaways with Blake Bowman

How his injuries led Blake to become a corrective exercise specialist.
Surgery is not always the best option to treat an injury. Try out some of Blake’s advice before going under the knife.
Find out why foam-rollers can be a game-changer for your mobility and posture.
Blake’s homemade pre-workout cocktail that enables him to crush workouts.
It’s good to power through discomfort, but it’s not good to power through pain. Learn the difference.
Find out how Blake overcame depression and anxiety after losing his father and suffering a gruesome injury.
Ego shouldn’t guide your goals. To help yourself, help others.
So much data shows how going out into nature improves our well-being. Find out the key benefits of “forest bathing.”
Motivation follows action. Don’t wait around to get motivated; start taking action and see what happens.
Have clarity on your purpose and goals, and you won’t suffer from burnout.
We’re witnessing a nationwide decline in testosterone levels. What can we do as men?
Learn his morning sauna protocol for decreasing stress and promoting recovery.

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Noticeable results – feel better, stronger, and move better.
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How do you run a multi-million dollar business while raising a loving family and taking care of your well-being? It’s a question that so many high achievers have failed to answer for themselves.

Today, I’m speaking with Matt Allison, a man that has. Matt went through all the trials and tribulations of founding and then selling a wildly successful business. He was the Founder and CEO of the digital analytics & PR company, TrendKite, that in 2019 was acquired for $225 million.

Matt has worked with most of the Fortune 100 companies. As the Founder and CEO of Handraise, he’s on a mission to help every company he works with deliver on their promises and always provide value for their customers.
Besides being a successful entrepreneur, Matt is a loving husband and father. But before he learned how to juggle his different roles in life, Matt struggled with stress, anxiety, financial difficulties, and the burden of running a multi-million dollar business in his 20s. Yet, he took invaluable lessons from that experience that made him a stronger person. And he’s here to share them.

In this episode, we’re discussing why being financially broke doesn’t mean that you also have to be mentally broke, the importance of unplugging and finding what provides meaning to your life, why discipline equals freedom, and much more.

After talking with Matt, one can’t leave without being inspired to take on the world. Listen in and learn for yourself why that’s the case.

Key Takeaways with Matt Allison

Life can suck, but you choose how to interpret stressful times and what meaning you give them.
How he started doing regular self-reflection by listening to Tony Robbins. Learn the morning priming exercise that he does each day.
The mindset helped him go from living in a basement with no heating to founding and running multiple multi-million dollar businesses.
How team sports changed his mentality and made him appreciate hard work and perseverance.
Being an underdog led him to push himself more in sports and business. Learn to appreciate the struggle instead of wishing for life to deal you better cards.
Discipline = Freedom. Learn why being disciplined does not confine, but liberates you.
Being a Founder and CEO can be stressful, especially at a young age. Learn how Matt overcame the crippling anxiety while running his first business. What lessons did he take away and apply later?
Even in his most prosperous days, Matt made it a point to surround himself with people smarter than himself. Find out why.
The importance of scheduling play in your life.
The habits he followed to lose over 30 pounds.

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Noticeable results – feel better, stronger, and move better.
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Today I’m excited to bring my favorite person on the planet onto my podcast - my wife, Marisa Pohlman - to talk about the changes we went through becoming parents, how we stay fit, and the challenges we face in family life.

If you’re wondering, Marisa is a PT (Physical Therapist) with a doctorate in physical therapy. She’s also an Orthopedic Certified Specialist (OCS), putting her in the top 5 - 10% of PTs in the country who are also an OCS.

One surprising fact about her is that she doesn’t love yoga and rarely practices it. Shocker, I know! Yet, she’s as much an athlete as I am. Marisa’s a former college soccer player and has been physically active her entire life. Her depth of knowledge about everything related to the human body informed many of the videos I made about yoga poses for different body types.

Since having Declan, our lives went through a tectonic shift. It made us reevaluate our priorities, daily activities, and eating and work habits.That inherently brought new challenges we had to tackle in our relationship to build a healthy role model for Declan to look up to. And so far, I’d say we’re crushing it!

In this episode, we’re discussing the importance of honesty, empathy and trust in the relationship, the importance of equal parenting, why men need to take care of their mental health, and so much more.

Key Takeaways with Dean & Marisa Pohlman

You have a picture of what having a child looks like, but how does that compare to reality? Find out how having Declan changed our life, our values, the way I work, & my daily activities.
Our top lessons from two and a half years of marriage.
How Marisa’s eating habits improved after we met. And on the flip side, how my cooking evolved after I met her.
Weight gain is insidious. Find out how Marisa realized that she gained weight and tweaked her approach to shed those additional pounds.
The best relationships are built on trust and empathy.
Learn what we did to be more present with each other.
Your child should see you function as a family unit. Learn the importance of equal parenting and open communication.
Different upbringing leads to different styles of parenting. Find out how that influences how we’re navigating parenthood.
Staying fit and healthy while raising a child is challenging.
Learn the importance of planning family meals.
Learn Marisa’s three-step routine during pregnancy that made her more capable of taking on the day’s challenges.
Find out how my habits changed after becoming a dad. Learn my method on how to stick to yours.

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Noticeable results – feel better, stronger, and move better.
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There’s more to peak performance than just training your body, and we get into that in detail today with my guest, Brandon Epstein, founder of Jump Rope Dudes and CEO of The Owned Industries.

Brandon Epstein is a mental health and performance coach and the co-founder of Jump Rope Dudes, an online fitness community with over 120 million views on YouTube and a following of over one million people worldwide. He’s also the CEO of The Owned Industries, where he helps people with their mental performance and beyond.

Brandon went from a series of toxic relationships, massive debt, and being 60+ pounds overweight, to building a 7-figure business, finding his soulmate, and getting into the best shape of his life.

Brandon started his business committed to achieving peak physical shape. However, during his physical transformation, he learned that fitness is much more than being physically fit. Today, not only is Brandon helping people attain the best physical shape of their life but he’s helping them become mentally and spiritually healthier too.

In this episode, we’re talking about the power of beliefs in changing our bodies and minds, how you can achieve a flow state more often in your life, Brandon’s four pillars of fitness, and much more.

If you feel you could perform better in any aspect of your life, tune in.

Key Takeaways with Brandon Epstein

Forget about fad diets. Learn Brandon’s simple formula for getting fit.
How Brandon’s trip to Colombia at age 24 transformed his life.
Finding the perfect partner often means finding someone who matches your energy. Find out how Brandon and his wife Sarah decided they were perfect for each other.
How he got out of debt and bounced back after several failed businesses.
Awareness is a superpower. Learn the four stages of awareness that Brandon swears by.
You can’t change your life without adopting empowering beliefs. Learn Brandon’s process to replace your limiting beliefs with ones that will propel you forward.
Find out how you can quickly enter a meditative state by doing challenging activities.
You’ll get frustrated during your journey to reach a state of complete awareness. What to do when those feelings arrive?
Don’t just introduce new habits without knowing why you’re doing them. What are you actually trying to achieve?

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Noticeable results – feel better, stronger, and move better.
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For most of my adult life, I’ve been doing yoga. However, at one point, I decided to up my fitness game. Sure, I was pretty lean. But I wanted to be stronger, pack more muscle, and build a more capable body.

That’s where today’s guest, Jesse O’Brien, came in. Jesse has always pushed his limits as an athlete and taught me how to push mine. Jesse is a self-proclaimed guinea pig that uses his body as a proving ground. Case in point, he completed a 262-mile endurance race with no sleep for four days straight.

Jesse completely obliterated my misconceptions about fitness, muscle building, and diet. He made me look deeper into what I ate, how I trained, and what my goals were. Using that knowledge, he helped me remove the self-imposed roadblocks impeding my progress.

The funny thing is, I’m now even more comfortable and capable of performing complex yoga poses. I’m stronger than ever (like pulling 385 pounds on a deadlift strong), healthier than ever, and I love what I see in the mirror.

Today, Jesse’s doing for other people what he did for me. His revolutionary company, Central Athlete, supports clients to lose weight, have more energy, and get stronger. More importantly, they support them in building a fitness lifestyle aligned with their deepest values, empowering them to lead a more fulfilling life.

In this episode, you’ll learn how Jesse transformed my approach to dieting and weightlifting, why being leaner is not necessarily healthier for you, why he believes suffering leads to clarity, and so much more.

Key Takeaways with Jesse O’Brien

Before training with Jesse, I had a 4.6% body fat percentage. Learn why it’s not always healthy to have such low body fat levels.
Why doing yoga for years set me up for success in my weightlifting journey.
How much muscle can you build during your first year of lifting weights, and how much if you’ve been strength training for years?
How Jesse pushed me to train harder and smarter and how that helped me gain clarity of what my body and mind are capable of.
Why Jesse believes that resistance training is the ultimate anti-aging medicine.
How I packed on two pounds of muscle in three months following Jesse’s training protocol.
Finding your why is one of the most important discoveries you can have. Even when you’re trying to get stronger and fitter.
Learn Jesse’s habits through which he pursues his path towards physical and mental mastery.
Learn the seven primal movements everyone should do daily to be stronger and lead an active and healthy lifestyle.

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Noticeable results – feel better, stronger, and move better.
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Matt Vincent is a two time Highland Games World Champion and the founder of the successful brand HVIII Brand Goods that helps people eliminate the bullsh*t in their lives through movement, mindset, and motivation.

After going through various adversities (he had nine knee surgeries as well as a total knee replacement) and enduring excruciating pain, he found beauty in the simplicities that his new life offered.

After his father died, Matt realized that the time we have left on Earth is finite, and precious. He now lives every day as if it was his last. He’s no longer identifying as just an athlete. Competing with others is now in the rearview mirror, he’s in competition only with himself. To be better, bolder, and wiser.

In this episode, we’re discussing how stress can benefit us, the importance of being honest with ourselves and other people, and how taking ownership of our lives is a pathway to boundless personal growth.

Key Takeaways with Matt Vincent

Why Matt experimented with different diets and to what result.
How pain and trauma changed his outlook on life.
How he balances every aspect of his life (business, relationships, health).
How experimenting with psychedelics led him to breakthrough realizations.
Matt’s transition from an athlete to entrepreneur.
Practicing jiu-jitsu with a bad knee: How to do it?
Surround yourself with people that are positive and bring value to your life.
Matt’s morning routine that gets him absolutely fired up for the day.
Why discomfort and suffering are invaluable in the pursuit of excellence.
Find out how his injuries made him even tougher mentally than before.

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Noticeable results – feel better, stronger, and move better.
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How do you push yourself and your goals forward while living a balanced life? This episode features Nate Checketts, the Co-Founder and CEO of Rhone, an activewear lifestyle brand founded on the ethos “Forever Forward”; a phrase that perfectly encapsulates what Nate is all about - get up every time you fall and improve and get better each day. Nate does this while making time for the most important thing in his life - his family, and we get into that and much more in this episode.

Nate is someone who is creating something much larger than a clothing brand, and is an inspiration for men all around the world.

In this episode, we’re talking about some of Nate’s beliefs around mobility, longevity, and long-term health. We discuss the importance of men being vulnerable, how discomfort can make you a better person, and being a great parent and husband while building a successful business.

Nate has built a strong community around Rhone by associating the menswear label with issues like mental health, physical recovery, gender equality, and positive masculinity. He believes that long-term health and longevity is about striving for balance and doing different things that bring you joy and happiness.

I couldn’t agree more.

Key Takeaways with Nate Checketts

Be 1% better every day; in fitness, at work, at home.
How Nate got into yoga, and how it changed his perception of fitness.
How taking care of his physical and mental health makes him a better dad.
Sustain mobility and fitness into your 30s and 40s, without killing your body!
Ways in which you can improve your life by seeking discomfort.
Greatness requires sacrifice, but you don’t need to suffer.
How to be present with your children and wife while running several businesses.
Perfection is the greatest enemy of progress.
Being an athlete is only a small part of being human.
Setting goals is great, but do this after!
You meditate, and you exercise; there’s a way to do both!
The importance of men sharing their emotions and being open.

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No flexibility, no yoga experience required.
Noticeable results – feel better, stronger, and move better.
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In this episode of the Better Man Podcast we’ll be exploring why the idea of “toxic masculinity” is obscuring positive expressions of masculinity, and what it really means to be a man. There might not be somebody better suited toward this conversation than my guest on this episode, Ryan Michler, the founder of Order of Man. What makes a man? Today’s guest, Ryan Michler, has been working to answer this question for years.

Ryan is a husband, father, Iraqi Combat Veteran, and the Founder of Order of Man. Ryan grew up without a permanent father figure and has seen first-hand how a lack of strong, ambitious, self-sufficient men has impacted society today.

He has made it his mission to help men step more fully into their roles as protectors, providers, and presiders over themselves, their families, their businesses, and their communities.

In today’s conversation, Ryan and I take a deep dive into what exactly masculinity is–and why there’s nothing inherently “toxic” about it, contrary to popular belief. We explore some of the very real threats and challenges affecting modern men, get to the root of what masculine emotions really are, and discuss how to use these feelings to take steps forward–not back–each and every day.

Key Takeaways with Ryan Michler

What it means to be a leader in a relationship (without being a dictator or tyrant).
Why every decision is a trade off–and how to recognize the autonomy you have over your life and deal with the consequences when you can’t be present for everything and everyone.
Why masculinity is neither toxic nor good–and why the way we utilize our masculinity is much more important.
How our society and the rise of fatherless homes has set young men up to fail in adulthood.
Why masculinity has more to do with how you perform an activity than the activity itself.
Why we conflate masculinity with a lack of emotion.
How to recognize negative emotions, stop feeling shame, legitimize your feelings, and find safe outlets for them before they become bombs.
How Ryan works through self-limiting beliefs.
The biggest struggles Ryan sees with the men he works with.
Why Ryan thinks jujitsu is overlooked or undervalued by most people.
Why all men cry–except emotionally unhealthy ones.

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Noticeable results – feel better, stronger, and move better.
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Today, I’m talking to Austin Current. He’s the author of The Science of Strength Training, in which he writes about the mental and physical benefits of strength training, shares workout plans and dietary science, and outlines how to complete 33 key exercises safely and without injury.

Austin’s book is full of great information. However, what really made me want to talk to him is his gift for writing about a very complex and potentially intimidating topic in a way that someone who’s never trained seriously (or perhaps never even set foot in a gym) can use to get started.

In this episode, Austin and I dig into how (and why) his book took shape, how to take the guesswork out of your time at the gym and make the most of your training, and the key things to be doing outside the gym beyond eating and sleeping well to see the best results from a strength training program.

Key Takeaways with Austin Current

How Austin developed his unique writing style for his book.
Why it can be so difficult to take what you learn in the classroom (or in a book) and apply it in real life.
When and why people need to work with trainers.
The common physical and mental symptoms of overtraining, what to look out for, and what to do instead when it happens.
Why it’s so important to manage your expectations when it comes to training.
The key questions and conversations Austin has with his clients to help determine how he can best serve them.
How to make strength training complement your yoga practice (or anything else you want to do).
The dangers and side effects of idolizing impractical and uncomfortable bodies.
How Austin and his wife set expectations, plan together, and check in on each other.
How asking himself what he enjoys (and why he enjoys it) has helped Austin focus on doing things that make him happy.
Why Austin thinks that it’s more important to move frequently over the course of the day instead of packing 10,000 steps into a single block of activity.
What stresses Austin out the most each day.
The biggest challenge facing men and their well-being right now–and why the best way to do anything is to start something, create small changes, and stop thinking about the future.

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Welcome to my first solo podcast episode! We launched the Better Man Podcast (BMP) just over a month ago, and I recorded a quick episode to give you some updates and let you know how the show’s been going.

What I hope you’ll get out of these shorter solo podcast episodes:

The 1 area where I’m finding the most impactful conversations between myself and the BMP guests
The 1 habit that almost everybody who has had go deal with significant struggles is utilizing to come out for the better
My journaling process for getting through the “pandemic blues”, as well as my nightly journaling process (and what I notice as a result of journaling consistently)
And more…

My goal with these shorter solo podcast episodes is for you to be able to quickly listen in, take something valuable from it, and hopefully, enjoy it.

I also want to focus on topics that I can speak to with experience, rather than just regurgitating something I read out of a book. I’ve found that in the podcast so far I’ve really gravitated toward sharing and hearing about personal experiences, rather than general knowledge, and I’d like to continue that focus here.

Full video versions of each podcast episode are now available for free on the Better Man Podcast YouTube channel, as well as in the Man Flow Yoga App & Members’ Area for existing Members.

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Sam Gach is a fitness creator, entrepreneur, and stretching & flexibility coach dedicated to making the world a calmer, stronger, more flexible place.

Yoga and fitness has changed Sam’s life for the better, in ways he couldn’t dream of. Now, he’s spilling the beans to help as many people as possible learn how to take care of their bodies, as well as their mental health. Over the past few years, Sam has built a community of thousands of people that support each other in their efforts to be more flexible, strong, and mentally resilient.

Yoga and movement have been a saving grace for Sam in times when he was struggling with severe stress and anxiety. He had to make some tough career choices, but he chose to work through his problems instead of running away from them. Since then, he’s been on a journey of constant growth, both physically and mentally.

I’m talking to him today because he’s not your average yoga teacher. He knows that there’s more to life than building a strong physique and that men need to also take care of their emotional and mental wellbeing.

Sam has built his life around trying to be the best version of himself. He’s here to show the rest of the world how to do the same thing, one down dog at a time.

Key Takeaways with Sam Gach

Should you do weight training when practicing yoga?
Your body is sending you cues, learn how to listen to them by following Sam’s advice.
One of the toughest decisions he made that led to him following his life’s purpose
How to stay motivated when going through difficult times.
How to deal with social media noise as a content creator.
Attack your goals and take control of your calendar by using the tools Sam uses
Find out how to do the perfect frog pose.
What many yoga teachers are failing to teach their students.
You get a massage for your body, but what’s the equivalent for your brain?
Think that you can’t get injured in yoga? Think again!
Find out the self-development practices that made Sam a happier person.
The next time you’re trying to help a friend out, don’t problem-solve. Do this instead!
How to not get wrapped up in your negative thoughts.
Exercise = ultimate stress relief.

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No flexibility, no yoga experience required.
Noticeable results – feel better, stronger, and move better.
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Jon Vroman is a husband, father and the Founder of Front Row Dads — a brotherhood created for “family men with businesses, not businessmen with families.”

Over the last 5 years, Front Row Dads has become a diverse group of 230+ dads from 12 different countries who share a common bond of choosing to put family first as they grow their businesses.

The mission of Front Row Dads is to help men deepen their connection with their children and build a family legacy that they’re proud of.

I’m talking with Jon today, because he’s got a ton of insight to share around what it takes to become a better husband and father. Not only can he speak from his own experiences, but he’s surrounded himself with like minded men who are constantly pushing to uplevel their Dad game.

What I love about Jon is that he doesn’t claim to have all the answers… In fact, quite the opposite. He started the group because he wanted to uncover them. And he’s just as committed to learning as the rest of the men in his group.

He knows the power of collective wisdom and has built a brotherhood who are committed to figuring it out together and learning from each other's experiences.

Key Takeaways with Jon Vroman

Starting Front Row Dads to win at home, not just at work.
Establishing boundaries and protecting your calendar, so you have more time to spend on your family.
One of the toughest decisions Jon made in order to become a better Dad.
When you’ve got kids, how do you keep the intimacy alive with your spouse?
Reconciling differences between you and your partner.
How much family time is too much? Are you a bad Dad if you don’t want to play with your kids for hours on end. Hear Jon’s advice!
Why boredom is so important to your kids' development.
Time for your kids, time for your wife, and time for yourself… How do you balance it all?
Why trying to ‘feel better’ is a band-aid fix. Do this instead!
Sauna time and breath work = pure medicine :)
Find out what Jon discovered after getting his blood work done that was completely draining his energy.
Why men need to block out the noise and listen to their inner voice.

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No flexibility, no yoga experience required.
Noticeable results – feel better, stronger, and move better.
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Eric Bandholz was mocked, ridiculed, and told he wasn’t allowed to grow facial hair while working as a financial advisor for Merrill Lynch. So, he quit his job and started a beard business.

In 2012, Beardbrand was born, and the company has been providing educational and inspirational content to help men ‘Keep on Growing’ ever since. Their grooming products for beard, hair, and skin, support a growing online community of 1.8M+ YouTube subscribers.

I wanted to talk to Eric because he has built a business dedicated to serving men. So, who better to talk to about becoming a better man!

In this episode, we discuss the difficulty of entrepreneurship as a dad, how your relationship with your wife evolves post-kids, and how to intentionally build a life that you love.

Key Takeaways with Eric Bandholz

Breaking through business burnout and plateaus.
Looking in the mirror and loving the man staring back at you.
How to live in the present, overcome adversity, and focus on what matters most with The Book of Reminders.
How to live a more intentional life.
Opening up about struggles with infertility.
Balancing fatherhood and entrepreneurship.
How your relationship with your wife changes once you’re a Dad.
What is your role as a husband/father in the first 18 months of parenthood?
Carving out quality time with your kids.
Understanding your role as a parent.
Why there’s no quick fix to improving your health.
The importance of mental therapy.

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FREE 7-Day Beginner's Yoga for Men Challenge

15-Minute On-Demand Videos
No flexibility, no yoga experience required.
Noticeable results – feel better, stronger, and move better.
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Today, I’m speaking with Joe Hanson—a Ph.D. biologist who writes, hosts, and produces videos about science for his award-winning YouTube show, It's Okay To Be Smart from PBS Digital Studios. The show has attracted 4.5 million+ subscribers and amassed more than a quarter billion views.

Joe’s mission in life is to tell the world how awesome science truly is. And he’s doing that by changing the way science is communicated. He makes learning about it entertaining, accessible, and a lot more relatable.

I wanted to talk with Joe because he has a ton of wisdom (built on science) about how we can function better in both our brains and bodies.

Humans are the most complicated machines that we know of in the universe, so to learn a little bit more about how we operate and why we do the things we do, is key to living happier and healthier lives.

The Man Flow Yoga Members’ Area - 7-Day FREE Trial
Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.

FREE 7-Day Beginner's Yoga for Men Challenge

15-Minute On-Demand Videos
No flexibility, no yoga experience required.
Noticeable results – feel better, stronger, and move better.
BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine

Visit ManFlowYoga.com/7dc to start the challenge today!

Connect with Dean Pohlman

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Today, I’m talking with Aaron Alexander, who believes that if you want to change the quality of your life, you first need to change the way you move through your life. To do that, you need to align your mind, body, and movement.

Aaron is a manual therapist, movement coach, founder of The Align Method, author of the Align Method book, and host of the Align Podcast, which has ranked #1 in Nutrition on iTunes.

He has over 16 years of experience and has worked with thousands of clients, helping them to relieve pain while creating greater strength, flexibility, and ease in their mind and body.

In this episode, we’re talking about some of Aaron’s foundational principles for improving your mind, body, and movement, so you can live a better life.

We discuss daily movement habits, the importance of PLAY, and the correlation between our physical health and our psychological well-being. That and a whole lot more!

Key Takeaways with Aaron Alexander

What is the Align Method and what role does movement play when it comes to your overall health?
The impact that the modern world has had on our bodies' alignment.
Why sitting on the floor is good for you.
Aaron’s journey from jacked and tan to strong, flexible, and pain-free.
The benefit of lacking structure in exercise.
Movement for your forgotten tissues.
Are Adults that PLAY Healthier?
Improve your life by listening to what your body is telling you.
The connection between physical and emotional trauma.
Building strength by being vulnerable.
Balancing your masculine and feminine energy.

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Today, I’m speaking with Dr. Kelly Starrett. Kelly is a Mobility Expert, Coach, Physical Therapist, and Founder of The Ready State—which has revolutionized how athletes think about human movement and performance.

He has worked with Olympic gold medalists, UFC champions, elite military forces, and dozens of professional sports organizations.

But he doesn’t just work with top performers… Kelly’s mobility principles apply to everyday people who want to prevent injury, improve mobility, and live a pain-free life.

He believes that every human being should know how to move and be able to perform basic maintenance on themselves—and that’s exactly what this episode is all about.

Unfortunately, most people only think about mobility when pain enters the equation. But Kelly’s on a mission to change the conversation, because how your body moves and having good access to your physiology is critical for living a better life.

We talk about fundamental movement principles, structured training vs. play, why health isn’t something you win, lazy tribalism, stress, sleep, family, and much more!

Key Takeaways with Kelly Starrett

How Kelly and Dean met
Why most people can’t access their full physiology.
Don’t wait for pain to change your behavior.
Avoid information overwhelm and focus on the fundamentals.
The problem with only doing yoga.
How do you organize your body in a way to have the most access to your physiology?
How much formal gym training do you really need?
How small gains can add up to remarkable improvements.
Advice for doing life with your family.
How much sleep should you aim for?
Why saunas are such an incredible stress reliever.
The importance of cultivating a tribe of friends that support one another.

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Brian Mackenzie is a human optimization expert, educator, and coach, recognized for his expertise in stress management & breath control.

His research and protocols have shifted the way professional athletes and high performers around the world train for improved physiology and performance.

Today, I wanted to tap into Brian’s wisdom around breathwork. We discuss the power of nasal breathing and how changing your relationship with oxygen can dramatically affect how you perform—not just physically but emotionally and mentally.

We also dig into learned behavior patterns and how they can subconsciously hold you back from succeeding in all areas of life.

Key Takeaways with Brian MacKenzie

The story of how Brian became a human performance specialist.
Shifting the way endurance athletes train.
Nasal breathing vs. mouth breathing.
How lower intensity training and nasal breathing lead to improved performance and endurance.
Don’t let your ego get in the way of developing better physiology!
The correlation between anxiety and low CO2.
What does breathing have to do with your mental and emotional wellbeing?
What you do is not who you are. Learn how your daily patterns affect everything!
How challenging the norm and experimenting can change your life—and why Brian only drives the speed limit.
How to become less attached to things to fully enjoy life.

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The Better Man Podcast is a podcast redefining what it means to be better as a man. In it, we’ll discuss how to balance success with our overall well-being, take on a more comprehensive understanding of fitness to include our physical, mental, and emotional well-being, and strive to align our actions with who we are at our cores. We can be successful and proud of who we are without sacrificing our core values or our well-being.

Dean Pohlman is known as THE yoga expert for men. His unique fitness-centric, strength-based approach to yoga—exemplified in his yoga workouts, programs, books, videos, blogs, and more—has helped to transform the lives of hundreds of thousands of men [and women] worldwide.

Join Dean as he explores the habits, mindsets, tools, and tactics that lead to health, happiness, and fulfillment for men. You'll hear interviews with world-class experts who pull back the curtain and share their proven strategies for taking your body and mind to the next level.

More significantly, we’ll discuss the challenges they faced that truly tested them on an emotional level, and work to better understand what they did to work through those events, and how it helped them to grow for the better.

Learn how to implement new habits sustainably and realistically. Discover systems and processes that will empower you to hit your biggest goals. And be prepared to go deep beyond the world of physical fitness, to explore the mental, spiritual, and emotional aspects of health that will truly allow you to thrive.

Get inspired and get ready. The Better Man Podcast is a conversation to help you become the better version of yourself.

The Better Man Podcast: Recent Episodes

Dean Pohlman